Imiphumela Engalungile Yendlela Yokuphila Yokuzidela
Uhlezi kakhulu. Cha, ngokujulile. Ukuthi nje ufunda lesi sihloko kubonisa ukuthi uyakwazi ukuthola ukuthi yini oyifunayo kuyi-intanethi, ngakho-ke, kungenzeka ukuthi ube ngumuntu osebenzisa i-computer njalo, ngakho-ke, kungenzeka ukuthi uhlezi kakhulu.
Ucwaningo oluningi manje lubumbene isikhathi abantu abahlezi ngaso (ukubuka i-TV, ukusebenza, ukusebenzisa ikhompyutha, ukushayela, ukudla) engozini enkulu kakhulu yesifo senhliziyo.
Ngaphezu kwalokho, isikhathi sokuhlala sihambisana kakhulu nesifo sikashukela , isifo sikashukela , ukukhuluphala ngokweqile, umfutho wegazi ophakeme , ukwanda kwe- triglycerides , nokunciphisa i- HDL ("okuhle") i-cholesterol , ngisho nomdlavuza. Okubi nakakhulu, ukuhlaziywa kwe-meta enkulu okushicilelwe ngo-2015 kubonisa ukuthi ngisho nokuhlanganyela ekuzivocavoca umzimba okuvamile akunciphisi imiphumela emibi yokuhlala isikhathi eside.
Abanye abaphenyi baphetha ngokuthi ukuhlala isikhathi eside kunomthelela engozini yemithwalo yempilo efana nokubhema.
Izinzuzo Zokungahlali
Ngesikhathi ukuvivinya umzimba njalo kukuhle kuwe, okwenzayo emahoreni ongawasebenzisi nawo kubalulekile.
Ucwaningo lwase-Australia olushicilelwe ngoJulayi 2015 lubike ngezihloko ezingu-700 ezazigqoke iziqapheli zomsebenzi eziqoqiwe ukugcinwa kwe-posture kanye nedatha yomsebenzi (isib. Isikhathi sokuma nokuhlezi). Bathola ukuthi isikhathi esiningi abantu basebenzisa ukuhlala, baphakamisa ama-BMIs abo, ama-glucose amazinga, ama-circumference, amazinga we-triglyceride, futhi ehlisa amazinga abo e-HDL ama-cholesterol.
Ngakolunye uhlangothi, abantu abade bachitha ukuma, kube kuhle kakhulu lezi zilinganiso ezifanayo.
Abalobi basikisela, kusukela kulobu bufakazi, ukuthi "ukuhlelwa kabusha" kwesikhathi sokuhlala isikhathi sokuma (noma ukuhamba) isikhathi kunganciphisa kakhulu izici ezingozini zokugula kwesifo senhliziyo .
Ngenxa yokuthi ucwaningo oluningi eminyakeni embalwa eyedlule lunikeze imiphumela efanayo, izinhlangano ezihlukahlukene zomsebenzi emhlabeni jikelele zibuyekeza iziqondiso zawo ukugcizelela ukubaluleka kokunciphisa isikhathi esichitha ukuhlala, nokukhulisa isikhathi esichitha ukuma noma (kangcono) ukuhamba.
Kungani Uhlala Ubi?
Kungani kungase kube kuhle kithi ukuhlala sibi? Ngokuqinisekile, ukuhlala (noma ukulala phansi) kunciphisa ukucindezeleka esimisweni senhliziyo, futhi kuvumela inhliziyo nemithambo yegazi ukuba "ziphumule." (Lesi esinye isizathu sokulala embhedeni kuyasiza ekubuyiseleni kwezinye izimo zezokwelapha.) Ngokuphambene, ukuma kubangele kokubili inhliziyo nenqubo yokujikeleza ukusebenza kanzima, nje ukugcina umfutho wegazi ovamile. Izinga elisezingeni eliphansi lokusebenza komzimba elihambisana nokuhlala isikhathi eside kungenza kube nokuhlaselwa kwenhliziyo ehlobene. Isikhathi esiningi esichitha ukuma, ngakolunye uhlangothi, sizoholela ekuthuthukiseni umsindo we-cardiovascular and muscular. Lokhu konke kunengqondo.
Ngakolunye uhlangothi, idatha eqoqwe kuze kube yimanje ibonisa nje ukuhlangana phakathi kokuhlala kanye nenengozi yempilo, futhi ungabonisi ubudlelwano obucacile bokusondelana. Ngaphezu kwalokho, ngezinye izikhathi izifundo ezitholakalayo kuze kube manje zithembele kolwazi olubikwayo, kanye nezinye izinhlobo ezingenhloso zokuqoqa idatha. Kunzima ukwenza iziphetho eziqinile kulolu datha.
Manje njengoba ulwazi lomuntu wonke luphakanyisiwe, izifundo ziyaqhubeka ukusebenzisa idatha yombono (kusuka ezinjenini ezigqokekayo) ukuze zihlolisise ngobuhlobo ubuhlobo phakathi kokumiswa, umsebenzi, nemiphumela, futhi okubaluleke nakakhulu, kungakhathaliseki ukuthi imiphumela yemisindo ingathuthukiswa ngokunciphisa ukuhlala komuntu / ukuma isilinganiso.
Eminyakeni embalwa kufanele siyazi ngokuqinisekile.
Ngaphansi
Ngenkathi singakwazi ukufakazela ukuthi kuholela esibhedlela senhliziyo , kunezizathu ezinhle zokugwema ukuhlala isikhathi eside. Okokuqala, idatha etholakalayo kuze kube yimanje, ngenkathi ingaqiniseki, ibukeka ngokungahambisani kakhulu nesifundo sokutadisha. Ngokuqinisekile kuphoqelela ngokwanele ukuba kubangele ochwepheshe bezokwelapha ukushintsha iziqondiso zomsebenzi. Okwesibili, akukho lutho lokulahlekelwa ngokuguqula isikhathi sokuhlala isikhathi sokuma; Kuyinto elula futhi elula ukuthi siyenze. Okwesithathu, okungenani, ngokuhlala phansi ungashisa amakholori amaningi.
Ngakho-ke kunengqondo ukwehlisa isikhathi sakho sokuhlala, bese ubeka kabusha leso sikhathi ukuma noma ukuhamba.
Ngisho noma ungeke ukwazi ukukhokhela idesksi elimiyo, ungama noma uhambe ngenkathi wenza amakholi wefoni noma udla isidlo sasemini, ulalele ingxenye yomdlalo ngenkathi uhamba, noma ubeke imoto yakho ekugcineni kwenkatho. Ukusebenzisa i-monitor yomsebenzi ukusetha imigomo yesinyathelo nsuku zonke kungasiza futhi ekukhumbuzeni ukuthi uhambe njalo.
Khona-ke, ngesikhathi sokugcina idatha ecacile mayelana nezingozi zokuhlala, uzobe uqale isiqalo esihle kakhulu.
Imithombo:
Biswas A, Oh P, Faulkner G, et al. Isikhathi se-Sedentary kanye ne-Association of Risk for Disease Incidence, Mortality, and Hospitalization kubantu abadala: Ukubuyekezwa okuhlelekile nokuhlaziywa kwe-Meta. U-Ann Intern Med . 2015.
U-Healy GN, u-Winkler EA, u-Owen N, et al. Ukuguqula Ukuhlala Isikhathi Ngokuma noma Ukuhamba: Izinhlangano Nezici Zingozi Ze-Cardiometabolic. I-Eur Heart J. 2015.
Lopez-Jimenez F. Ukumelela Ukuphila Okucebile-Ngokweqiniso. I-Eur Heart J. 2015.