Masiku ano, ndi nyengo ya masiku ano, nthawi zambiri munthu amadwala chimfine kapena fuluwenza nthawi ndi nthawi, sichoncho? Ngati ndinu munthu amene amachita masewera olimbitsa thupi tsiku ndi tsiku, mwakhala mukukumana ndi vutoli. Nthawi zina mumaganiza kuti, "O, sindikudziwa ngati kuchita masewera olimbitsa thupi ndi chimfine ichi n'koyenera," sichoncho? Kapena, mungaganize kuti, "Ngati ndipitiriza kuchita masewera olimbitsa thupi, kodi ndidzatha kuchepetsa kuchuluka kwa matendawa?" Musadandaule, tikambirana zonse momveka bwino lero.
Kodi kuchita masewera olimbitsa thupi kungatetezedi chimfine?
Yankho lalifupi la izi ndi lakuti, "Inde, mungathe!" Koma osati kuchita masewera olimbitsa thupi akuluakulu omwe amafuna kuchita masewera olimbitsa thupi mopitirira muyeso. Chofunika apa ndikuchita masewera olimbitsa thupi apakati komanso nthawi zonse omwe sakuvutitsa thupi kwambiri .
Mwachidule, tikamachita masewera olimbitsa thupi nthawi zonse, thanzi lathu lonse limakula. Izi zimalimbitsa kwambiri chitetezo chathu cha mthupi, chomwe ndi chitetezo cha thupi chomwe chimalimbana ndi matenda.
Kafukufuku wapeza kuti anthu ochita masewera olimbitsa thupi pang'ono, monga kuyenda mwachangu kwa mphindi 20-30 patsiku, kupita ku gym tsiku lililonse, kapena kukwera njinga masiku angapo pa sabata, amadwala chimfine pafupifupi theka la kawiri kuposa omwe sachita.
Ndiye izi zimachitika bwanji?
Taganizirani ngati dziko. Chitetezo cha mthupi ndi gulu lankhondo la dziko limenelo. Ndi gulu lankhondo limeneli lomwe limalimbana ndi adani akunja monga mavairasi ndi mabakiteriya. Tikamachita masewera olimbitsa thupi, ntchito ndi chiwerengero cha maselo oyera amagazi, mtundu wapadera wa msilikali m'gululi, zimawonjezeka. Makamaka, zapezeka kuti mtundu wa maselo oyera amagazi otchedwa T-cells , omwe amalimbana mwachindunji ndi matenda, amatha kugwira ntchito m'thupi la munthu wokalamba amene amachita masewera olimbitsa thupi monga momwe amachitira m'thupi la munthu wazaka 30. Izi zikutanthauza kuti kuchita masewera olimbitsa thupi kuli ngati maphunziro abwino kwambiri a chitetezo chamthupi chathu.
Chabwino, koma kodi ndi bwino kuchita masewera olimbitsa thupi mukakhala ndi chimfine?
Ili ndi funso lalikulu lomwe anthu ambiri amakhala nalo. N'zovuta kuyankha funsoli ndi "inde" kapena "ayi" mwachindunji. Chinthu chabwino kwambiri choti muchite ndikumvetsera thupi lanu. Musanayambe kuchita masewera olimbitsa thupi, yesani njira yosavuta iyi pansipa. Timaitcha "Kuwunika Khosi."
| Mtundu wa chizindikiro | Kodi kuchita masewera olimbitsa thupi n'koyenera? |
|---|---|
| Zizindikiro kuyambira khosi kupita mmwamba (monga mphuno yotsekeka, mphuno yotuluka madzi, kuyabwa pang'ono kapena kupweteka pakhosi, kuyetsemula) | Inde, koma mopepuka kwambiri. Musachite masewera olimbitsa thupi otopetsa. Chitani zinthu zomwe sizikuvutitsa thupi kwambiri, monga kuyenda mwachangu kapena yoga. Ngati mukumva kutopa, siyani nthawi yomweyo. |
| Zizindikiro pansi pa khosi (monga kutsekeka pachifuwa, chifuwa chachikulu, kupuma movutikira, kupweteka thupi, malungo, kupweteka m'mimba) | Ayi ndithu! Kuchita masewera olimbitsa thupi pamene muli ndi zizindikiro ngati izi kumangowonjezera mphamvu ya chitetezo cha mthupi lanu ndikuchedwetsa kuchira. Patsani thupi lanu mpumulo wabwino kwa masiku angapo. |
Chofunika kwambiri ndi kutentha thupi. Ngati muli ndi kutentha thupi, musaganizepo zochita masewera olimbitsa thupi. Kutentha thupi ndi chizindikiro chakuti thupi lanu lili pankhondo yaikulu. Panthawiyo, muyenera kuthandiza kulimbana ndi vutoli, osati kuwonjezera kulemera.
Zinthu zofunika kusamala kwambiri mukamachita masewera olimbitsa thupi
Mukamachita masewera olimbitsa thupi ndi chimfine, nthawi zina muyenera kusamala kwambiri.
- Kuyetsemula mankhwala ndi kuchita masewera olimbitsa thupi: Ngati mukumwa mankhwala monga mankhwala ochepetsa kutsekeka kwa mtima ndi kutsekeka kwa mphuno, samalani kwambiri. Mankhwala ena mwachibadwa awa amawonjezera kugunda kwa mtima wathu. Chifukwa chake ngati mumwa mankhwala otere ndikuchita masewera olimbitsa thupi, amatha kupanikizika kwambiri pamtima wanu. Izi zingayambitse kupuma movutikira.
- Ngati muli ndi mphumu: Ngati muli ndi mphumu, onetsetsani kuti mwalankhula ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi pamene muli ndi chimfine. Kupanda kutero, kuchita masewera olimbitsa thupi kungakulitse chifuwa chanu, kupuma movutikira, komanso kupuma movutikira.
Si bwino kuchita masewera olimbitsa thupi mopitirira muyeso, eti?
Inde, mawu amenewo ndi oona. Ngakhale kuti kuchita masewera olimbitsa thupi n'kwabwino, kuchita zinthu mopitirira muyeso sikwabwino. Mawu amenewo akugwiranso ntchito pano.
Kafukufuku wasonyeza kuti othamanga ndi anthu omwe amachita masewera olimbitsa thupi mwamphamvu komanso popanda kupuma ali pachiwopsezo chachikulu chotenga chimfine ndi matenda ena.
Chifukwa cha izi n'chakuti thupi likapanikizika kwambiri, chitetezo chathu cha mthupi chimafooka. Panthawiyi, chiwerengero cha maselo oyera a m'magazi omwe amalimbana ndi matenda m'thupi chingachepe. Komanso, mahomoni athu opsinjika maganizo, cortisol,Kuchuluka kwa magazi m'thupi kumasokoneza magwiridwe antchito a maselo oteteza thupi. Chifukwa chake, kuchita masewera olimbitsa thupi ndi kupuma ndikofunikira kwambiri .
Kodi muyenera kufunafuna upangiri wa dokotala nthawi yomweyo liti?
Ngati mukuona zizindikiro zotsatirazi mukuchita masewera olimbitsa thupi kapena mutatha kuchita masewera olimbitsa thupi pamene muli ndi chimfine, musachione ngati chachilendo.
| Chizindikiro | Zoyenera kuchita? |
|---|---|
| Ngati muli ndi zizindikiro izi, siyani kuchita masewera olimbitsa thupi ndipo pitani kwa dokotala. | |
| Kulimba kwa chifuwa kumawonjezeka. | Siyani kuchita masewera olimbitsa thupi nthawi yomweyo ndipo pitani kwa dokotala wa banja lanu. |
| Kutsokomola ndi kupuma movutikira zikuwonjezeka. | |
| Ngati muli ndi zizindikiro izi, pitani ku Dipatimenti Yodzidzimutsa (ETU) nthawi yomweyo! | |
| Kumva kupsinjika kapena kupanikizika pachifuwa. | Pitani ku Dipatimenti Yothandiza Anthu Odwala Mwadzidzidzi (ETU) ya chipatala chapafupi nthawi yomweyo. Izi zitha kukhala zizindikiro za matenda a mtima. |
| Kupuma kumakhala kovuta kwambiri. | |
| Kumva chizungulire kapena kukomoka. | |
| Thupi limataya mphamvu. | |
Uthenga Wopita Nawo Kunyumba
- Kuchita masewera olimbitsa thupi pang'onopang'ono nthawi zonse kumalimbitsa chitetezo cha mthupi lanu ndipo kumachepetsa chiopsezo chotenga matenda monga chimfine.
- Mukakhala ndi chimfine, palibe vuto kuchita masewera olimbitsa thupi pang'ono (monga kuyenda) bola ngati zizindikirozo zili pamwamba pa khosi (monga mphuno yotuluka madzi, mphuno yotsekeka).
- Ngati muli ndi zizindikiro monga kutentha thupi, kutsekeka pachifuwa, kupweteka kwa thupi, kapena chifuwa chachikulu , musachite masewera olimbitsa thupi pazifukwa zilizonse . Patsani thupi lanu mpumulo wokwanira.
- Ngati mukumva kupweteka pachifuwa, kupuma movutikira, kapena kukomoka mukuchita masewera olimbitsa thupi, siyani kuchita masewera olimbitsa thupi nthawi yomweyo ndipo pitani ku Dipatimenti Yothandiza Pangozi (ETU) .
- Ngati muli ndi kukayikira kapena mafunso okhudza chilichonse mwa zinthuzi, chinthu chabwino kuchita ndikufunsa upangiri kwa dokotala wanu, m'malo mongoganizira.
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