Kodi mumayesa bwanji thanzi lanu? (Kuyesa Thanzi Lanu)

Ambiri a ife timapanga zisankho zatsopano pa masiku apadera monga Chaka Chatsopano kapena masiku obadwa. Mwina mukuganiza zinthu monga, "Nthawi ino ndichepetsa thupi," "Ndiyamba kuchita masewera olimbitsa thupi ," "Ndilamulira kadyedwe kanga." Cholinga ichi ndi chabwino kwambiri. Koma, tisanayambe ulendowu, tiyenera kuchita chinthu chofunikira kwambiri. Ndiko kuti, kudziwa komwe tikuyamba ulendowu. Kunena zoona, kumvetsetsa bwino momwe thanzi lanu lilili panopa, ndiko kuti, 'maziko'. Popanda icho, palibe njira yoyezera kupita patsogolo kwanu. Chifukwa chake lero, tiyeni tikambirane zomwe tiyenera kudziwa za ife tokha tisanakhazikitse maziko a moyo wathanzi.

Choyamba tiyeni tiwone kulemera ndi kuzungulira kwa chiuno.

Ponena za thanzi, si chiwerengero chokha chomwe chili chofunika. Komabe, kulemera kwanu ndi chizindikiro chofunikira cha chiopsezo chanu cha matenda angapo, kuphatikizapo matenda a mtima, khansa, ndi nyamakazi.

Kuti mudziwe ngati kulemera kwanu kuli pamlingo wabwinobwino, choyamba yesani kulemera kwanu. Kenako muyenera kudziwa kulemera kwanu, kapena `BMI (Body Mass Index).` Izi zimagwiritsidwa ntchito kuwerengera ngati muli ndi kulemera koyenera malinga ndi kutalika kwanu. Chifukwa, kulemera kwa makilogalamu 60 kumakhudza munthu wamtali mamita 6 ndi munthu wamtali mamita 5 m'njira zosiyanasiyana. Kawirikawiri, BMI yathanzi imaonedwa kuti ndi pakati pa 18.5 ndi 24.9 .

Kenako, tengani tepi yoyezera. Ngakhale BMI yanu ili bwino, kukhala ndi mafuta ochulukirapo m'chiuno mwanu (kunenepa m'mimba) kumawonjezera chiopsezo chanu chotenga matenda a shuga amtundu wachiwiri ndi matenda a mtima. Mwamuna wathanzi ayenera kukhala ndi chiuno chozungulira mainchesi 40 kapena kuchepera. Kwa mkazi, chiwerengerocho chiyenera kukhala mainchesi 35 kapena kuchepera.

Zinthu zoti mudziwe zokhudza kuyezetsa magazi

Ngati simukudziwa kale kuchuluka kwa cholesterol yanu (kuphatikizapo cholesterol yabwino `HDL` ndi cholesterol yoipa `LDL`), kuthamanga kwa magazi, ndi kuchuluka kwa shuga m'magazi, ino ndi nthawi yoti mukaonane ndi dokotala wanu. Izi ndi zomwe zimachitika kwa munthu wamkulu wathanzi.

Kodi kuchita masewera olimbitsa thupi n’kotani?

Kuchita masewera olimbitsa thupi kulikonse komwe mumachita kuli bwino kuposa kusachita kalikonse. Komabe, malinga ndi malangizo , akuluakulu ayenera kuchita masewera olimbitsa thupi osachepera maola awiri ndi theka pa sabata. Izi zikutanthauza kuchita masewera olimbitsa thupi omwe ndi ovuta pang'ono komanso omwe amakupangitsani thukuta.

Ngati simuli okonda masewera olimbitsa thupi, palibe vuto. Koma kuti muwone kuchuluka kwa kuyenda kwanu tsiku lililonse, yesani kugwiritsa ntchito pedometer kwa sabata imodzi. Mafoni ambiri ali ndi pulogalamuyi. Akatswiri ambiri amalimbikitsa kuyenda masitepe osachepera 10,000 patsiku. Ndi pafupifupi makilomita 8.

Samalani ndi chakudya ndi zakumwa.

Zotsala kuchokera m'mbale ya mwana wanu, zokhwasula-khwasula zomwe mumadya pamsonkhano ku ofesi... Timaiwala mosavuta zinthu zazing'onozi. Koma pakapita nthawi, zinthu zazing'onozi zimatha kukhala ndi zotsatirapo zazikulu.

Kuti mufotokoze bwino zomwe zimalowa mkamwa mwanu, lembani chilichonse chomwe mumadya ndi kumwa m'buku lanu kwa masiku osachepera angapo. Muthanso kugwiritsa ntchito pulogalamu ya foni yam'manja. Lembani mwatsatanetsatane momwe mungathere. M'malo molemba kuti "Ndadya mabisiketi," lembani zinthu monga " Ndadya mabisiketi anayi a kirimu ndi tiyi ." Komanso, ngati mulemba nthawi yomwe mudadya, komwe mudadya, omwe munali nawo, komanso momwe mumamvera, zidzakhala zosavuta kumvetsetsa momwe mumadyera .

Musaiwale zomwe mumamwa, monganso zomwe mumadya. Zakumwa zotsekemera ('zakumwa zoziziritsa kukhosi') ndi 'zakumwa zopatsa mphamvu' zili ndi 'ma calories opanda kanthu' omwe alibe phindu la zakudya. Izi ndi zomwe zimayambitsa kunenepa kwambiri.

Koma musasiye kumwa madzi. Kuti munthu wamkulu akhale wathanzi, ayenera kumwa magalasi pafupifupi 8 a madzi patsiku.Muyenera kumwa. Ngati mwaiwala kumwa madzi, lembani kuchuluka kwa madzi omwe mumamwa mu dayale yanu yazakudya. Musaiwale za mowa. Akazi sayenera kumwa 'chakumwa' choposa chimodzi patsiku. Kwa amuna, mlingo wapamwamba ndi awiri.

Kodi tulo tanu tili bwanji?

Akuluakulu ambiri amafunika kugona maola 7-9 patsiku. Koma izi zimatha kusiyana malinga ndi munthu ndi munthu. Ngati mumagona mukuyendetsa galimoto, mukuchita ntchito zanu za tsiku ndi tsiku , kapena mumadalira caffeine (monga khofi kapena tiyi) kuti mugone tsiku lonse, mwina simungagone mokwanira.

Kusunga mbiri ya kugona kwanu ndi gawo loyamba labwino. Palinso zipangizo zosiyanasiyana ndi 'mapulogalamu' a izi.

Maganizo

Thanzi lanu la maganizo ndi lofunika mofanana ndi thanzi lanu la thupi. Ndipotu, zonsezi zimalumikizana. Thanzi la maganizo likakhala loipa, lingathe kuchepetsa mphamvu zanu ndi kuganizira zinthu mozama, komanso kuwonjezera chiopsezo chanu cha matenda a mtima.

Ngati nthawi zonse mumakhala ndi nkhawa, nkhawa, kapena nkhawa ndipo simungathe kupeza njira yotulukira, funsani thandizo kwa katswiri wa zamaganizo . Sizizindikiro za kufooka.

Omwe akukuthandizani

Ndani angakuthandizeni paulendowu?

Dokotala wanu.

Ndikofunikira kukhala ndi dokotala amene mungamudalire ndikupempha upangiri pa nkhawa zilizonse zaumoyo zomwe mungakhale nazo. Ngati mulibe dokotala, ikani patsogolo kupeza dokotala. Wopereka chithandizo chanu chachikulu ndiye amene adzakukumbutsani za katemera wanu, mayeso a cholesterol, mammogram, ndi colonoscopy, ndikukuthandizani kuti muwachite nthawi yake. Ngati muli ndi vuto la nthawi yayitali, mungafunikenso kuonana ndi katswiri (monga dokotala wa endocrinologist kapena katswiri wa mtima).

Thandizo la anthu

Izi ndizofunikira kwambiri. Kukhala ndi anzanu ndi abale omwe amakuthandizani ndi zolinga zanu ndikukulimbikitsani kudzakupatsani mphamvu zambiri kuti mupitirize ulendowu. Mwina mnzanu amene angabwere kudzachita masewera olimbitsa thupi nanu, munthu amene mungamuuze chilichonse chomwe chili m'maganizo mwanu, apangitsa ulendowu kukhala wosavuta kuposa momwe mukuganizira.