Asela (wazaka 42), manejala ku banki yayikulu, anabwera ku chipatala changa Lachinayi madzulo. Analowa m'chipinda cha chipatalacho ali wotopa kwambiri komanso akuvutika ndi ululu wamsana.
"Dr. Priya, mayeso anga aposachedwa a magazi akusonyeza kuti mafuta m'thupi mwanga ndi okwera. Shuga wanga nawonso ali pafupi ndi mlingo wamba (Insulin Resistance). Ndimamva kutopa kwambiri komanso kuchita zinthu mopupuluma tsiku lonse. Koma ndi ntchito yanga ya muofesi, ndilibe nthawi yochita masewera olimbitsa thupi. Sindingathe kupita ku malo ochitira masewera olimbitsa thupi," Asela anafotokoza kusasangalala kwake.
Ndinafotokozera Asela kuti: "Asela, izi zimachitika kawirikawiri kwa anthu ngati inu omwe amakhala pampando tsiku lonse (Sedentary Lifestyle). Koma kuchita masewera olimbitsa thupi sikutanthauza kuthamanga kwa maola ambiri mu gym kapena kukhala wothamanga. Kuchita masewera olimbitsa thupi , monga kuyenda tsiku lililonse, kukwera njinga, kapena kukwera masitepe, kungathandize kulimbitsa dongosolo lanu la mtima ndikuwongolera shuga m'magazi mwanu. Lero, tiyeni tikambirane za momwe munthu wotanganidwa ngati inu angaphatikizire kuchita masewera olimbitsa thupi m'moyo wanu watsiku ndi tsiku ndikukhala ndi moyo wathanzi."
🚨 Zizindikiro zofiira zomwe zimafuna chithandizo chamankhwala mwachangu panthawi yochita masewera olimbitsa thupi
Ngakhale kuti kuchita masewera olimbitsa thupi n'kofunika kwambiri m'thupi, anthu omwe akuyamba mwadzidzidzi atakhala osachita masewera olimbitsa thupi kwa nthawi yayitali ayenera kusiya kuchita masewera olimbitsa thupi nthawi yomweyo ndikupita kuchipatala ngati akumana ndi zizindikiro zotsatirazi akamachita masewera olimbitsa thupi:
- Kulimba, kupweteka kwambiri pakati pa chifuwa, kapena kupweteka komwe kumafalikira mpaka pakhosi, nsagwada, kapena mkono wakumanzere (kungakhale chizindikiro cha matenda a mtima).
- Kupuma movutikira kwambiri komwe sikungatheke ngakhale mutachita masewera olimbitsa thupi pang'ono.
- Kuzunguzika mutu, kukomoka, kapena kutaya chidziwitso.
- Kugunda kwa mtima kosakhazikika kapena kofulumira kwambiri (Arrhythmia).
- Kusanza, kufooka, kapena kulankhula molakwika mbali imodzi ya thupi.
Kuopsa kwa moyo wongokhala
Chimodzi mwa zinthu zomwe zimaika pachiwopsezo chachikulu pa thanzi la anthu ambiri masiku ano ndi kukhala pansi tsiku lonse. Kusachita masewera olimbitsa thupi kumachepetsa kagayidwe ka thupi m'thupi ndipo kumayambitsa mavuto awa:
1. Kukana kwa insulin: Popeza maselo satenga shuga, shuga amasonkhana m'magazi, zomwe zimayambitsa matenda a shuga a mtundu wachiwiri.
2. Matenda a Mtima: Kuchuluka kwa cholesterol yoipa m'thupi kumawonjezeka ndipo kumayambitsa kutsekeka kwa mitsempha yamagazi.
3. Matenda a Osteoporosis: Kuchulukana kwa mafupa ndi mafupa kumachepa, zomwe zimawonjezera chiopsezo cha kusweka kwa mafupa.
Kuyerekeza ubwino wa masewera olimbitsa thupi atatu osavuta pa thanzi
| Mtundu wa masewera olimbitsa thupi | Kukhudzidwa kwakukulu kwa thupi | Kupanikizika pa mafupa | Ubwino wamaganizo |
|---|---|---|---|
| Kuyenda Mwachangu | Zimathandiza kuti mtima uyambe kugunda bwino komanso kuti magazi azithamanga bwino | Zochepa kwambiri | Kuthetsa kupsinjika maganizo ndi kupereka bata. |
| Kuthamanga | Chepetsani ma calories ambiri pakapita nthawi yochepa, limbitsani mafupa | Pakati / Pamwamba | Kuonjezera mphamvu zamaganizo mwa kutulutsa ma endorphins (mahomoni achimwemwe). |
| Kukwera njinga | Kulimbitsa minofu ya ntchafu ndi miyendo, kufulumizitsa kagayidwe kachakudya | Yotsika kwambiri (kulemera kwa mwendo sikumveka ndi mafupa) | Sinthani kugona bwino ndikuwonjezera chidwi. |
Zoyenera kuchita ndi zosayenera kuchita
| ✔️ Zinthu zoti muchite (kuchita) | ❌ Zosayenera kuchita |
|---|---|
| Tenthetsani kwa mphindi 5-10 musanayambe kuchita masewera olimbitsa thupi. | Musachite masewera olimbitsa thupi olemera kapena olemera nthawi imodzi. Izi zingayambitse kuvulala kwa minofu ndi mafupa. |
| Yesetsani kuchita masewera olimbitsa thupi osachepera mphindi 150 pa sabata, malinga ndi upangiri wa NHS. | Musadikire mpaka mutamva ludzu kuti mumwe madzi. Imwani madzi pang'ono pafupipafupi kuti pakamwa panu pakhale chinyezi mukamachita masewera olimbitsa thupi. |
| Mukamaliza kuchita masewera olimbitsa thupi, chepetsani thupi lanu kuti libwezeretse mphamvu zanu. | Ngati muli ndi matenda osatha (shuga, matenda a mtima), musayambe kuchita masewera olimbitsa thupi popanda upangiri wa dokotala. |
❓ Mafunso ena omwe mungakhale nawo (FAQ)
Kodi munthu wotanganidwa angaphatikize bwanji kuchita masewera olimbitsa thupi m'moyo wake watsiku ndi tsiku ?
Kugwiritsa ntchito masitepe m'malo mwa elevator, kuyenda pansi mukuyimba foni, kuyimitsa galimoto yanu patali pang'ono mukamapita ku ofesi komanso kuyenda pansi, komanso kuyenda pang'onopang'ono kwa mphindi 10 mutatha kudya nkhomaliro, zonsezi zitha kulowetsedwa mosavuta muzochita zanu zolimbitsa thupi.
Kodi ndi masewera olimbitsa thupi ati abwino kwambiri kwa anthu omwe ali ndi ululu wa bondo kapena mavuto a mafupa ?
Maseŵero olimbitsa thupi omwe saika kulemera konse kwa thupi pa mawondo ndi abwino kwambiri kwa anthu omwe ali ndi mavuto a mafupa. Kukwera njinga ndi kusambira ndi njira zabwino kwambiri zolimbikitsira minofu pamene mukuteteza mafupa.
Kodi kuchita masewera olimbitsa thupi kumachepetsa bwanji kupsinjika maganizo? ▼
Pa nthawi yochita masewera olimbitsa thupi, ubongo umawonjezera kupanga mahomoni achimwemwe monga endorphins ndi serotonin. Izi zimawongolera mahomoni opsinjika maganizo a thupi otchedwa cortisol ndipo zimathandiza kuti munthu akhale ndi thanzi labwino.
Kodi masiku angati pa sabata ndi okwanira kuchita masewera olimbitsa thupi? ▼
Ndikoyenera kuti munthu wamkulu wathanzi azichita masewera olimbitsa thupi pang'ono kwa mphindi zosachepera 30 patsiku, masiku 5 pa sabata. Ngati izi sizingatheke nthawi imodzi, mutha kuyamba ndi mphindi 10 patsiku ndikukwaniritsa cholinga chanu pang'onopang'ono kwa milungu ingapo.
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu