Izinzuzo zezempilo zokuzivocavoca zifinyelele kakhulu, ngokuvimbela isifo senhliziyo, umdlavuza, kanye nesifo sengqondo somqondo ekusizeni ukuthi ufeze noma ugcine ukulahleka kwesisindo. Kodwa ungase uzibuze: uma ushaye umgomo wakho wokulahlekelwa isisindo, kufanele usebenzise umzimba kangakanani ukuze ugcine isisindo sakho?
Iziqondiso Eziyisisekelo Zokuzivocavoca
Imikhombandlela eminingi kazwelonke kanye nasemhlabeni wonke iphakamisa ukuthola okungenani imizuzu eyi-150 yokuzivocavoca umzimba ngokulinganayo njalo ngesonto.
Lokhu kungahumusha imizuzu engama-30 yokuzivocavoca umzimba ngokuphindwe kasikhombisa ngesonto, isibonelo. Futhi ucwaningo luye lwaveza izinzuzo zezempilo zokuhamba ngamaminithi angu-30 nsuku zonke: ku-Nurses 'Health Study, ngokwesibonelo, labo abahamba ngokukhawuleza noma abaphumelele ukuzivocavoca umzimba okungenani imizuzu engama-30 nsuku zonke babe nengozi ephansi yokungazelelwe ukufa komzimba phakathi neminyaka engu-26 yokulandela.
Yini ebala njengokuzivocavoca umzimba? Imisebenzi yemvelo efana nokulima okujwayelekile , ukuhamba okusheshayo, ukudansa kwebhola, nokulingana kufinyelela esigabeni sokuzivocavoca umzimba.
Ukwengeza, ngokusho kweMicrosoft Activity Guidelines yamaMelika kusukela eMnyangweni wezeMpilo eNingizimu neMelika (HHS), ukuthola okungenani ihora elingu-1 nemizuzu engu-15 yokuzivocavoca ngamandla onke masonto onke kungahlangabezana nesilinganiso esincane sokusebenza okuphakanyisiwe. Ukuzivocavoca okukhulu kuhlanganisa imisebenzi efana nokuhamba emanzini, ukuhamba ngebhayisikili noma ngaphezulu kwamamayela ayishumi ngehora, ukubhukuda okusheshayo, ukugijima, ukuvivinya umzimba okuvamile, nokukhwabanisa okunzima noma ukumba umgodi, phakathi kwabanye.
Ukuhamba Ngaphandle Kwezinto Eziyisisekelo: Ukugcina Ukulahlekelwa Isisindo
Qaphela ukuthi imihlahlandlela engenhla ingenani okungenani wonke umuntu onamandla ngokomzimba okufanele ayenze njalo, kungakhathaliseki ukuthi isisindo noma inkomba yomzimba (BMI). Noma kunjalo, ukugcina isisindo sokulahlekelwa umzimba, akuyona nje imisebenzi yomzimba yansuku zonke okudingekayo, kodwa ochwepheshe abaningi batusa okungenani imizuzu engu-45 yokuzivocavoca ngamandla okulinganisela njalo nsuku zonke ukuze ugcine amakhilogremu avela ekukhuphukeni.
Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi inani elikhulu lokuzivocavoca nsuku zonke (ngamaminithi angu-45 noma ngaphezulu) ukwandisa ubukhulu besisindo nokulahlekelwa isisindo.
Nokho, khumbula ukuthi ukuzivocavoca wedwa ngeke kwanele ukugcina ukulahlekelwa isisindo uma izinguquko zokudla okunempilo nazo zingenziwa futhi zigcinwe. Esikhathini somhleli eBritish Journal of Sports Medicine ngo-Ephreli 2015, abacwaningi bathi ukuvivinya yedwa - kungakhathaliseki ukuthi kuhle kangakanani ukuvimbela isifo senhliziyo , uhlobo lwesifo sikashukela 2, ezinye umdlavuza, ngisho nokucindezeleka kwengqondo- akwanele ukuphatha noma ukuvimbela ukukhuluphala, noma ukunqoba umonakalo owenziwe ukudla okubi.
Umlayezo Wasekhaya Wokuthatha
Umlayezo wokuthatha ekhaya lapha ucacile: ukuzivocavoca nokudla kuyahambisana. Zonke-ezungeze impilo enhle azikwazi ukugcinwa uma umuntu ekhona ngaphandle komunye. Ukuze ugcine isisindo, unamathele ekushintsheni okuhle kokudla okukutholile lapho, futhi ugcine umzimba wakho usuku ngalunye okungenani imizuzu engu-45, uma kungenjalo.
Imithombo:
U-Chiuve SE, i-Fung TT, i-Rexrode KM, iSpiegelman D, et al. Ukuhambisana nokuphila okungengozini, impilo enempilo kanye nobungozi bokufa kwe-cardiac ngokuzumayo phakathi kwabesifazane. I-JAMA 2011; 306: 62-69.
Donnelly JE, Smith B, Jacobsen DJ, et al. Indima yokuzivocavoca ukulahlekelwa isisindo nokugcinwa kwesondlo. I-Best Pract Res Clin ye-Gastroenterol 2004; 18: 1009-29.
I-Malhotra A, Noakes, T, amaFinney S. Isihleli: sekuyisikhathi sokugubha inganekwane yokungasebenzi nokukhuluphala komzimba: awukwazi ukukhipha ukudla okungalungile. I-Br J Sports Med 2015. i-doi: 10.1136 / amabjsports-2015-094911.
Imihlahlandlela yomsebenzi womzimba wabaseMelika. UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. Ifinyeleleke ku-intanethi ku-http: //www.health.gov/PAGuidelines/ ngoJuni 12, 2014.
URobertson C, u-Avenell A, uStewart F, et al. Ukuphumelela kwemitholampilo yokulahlekelwa isisindo kanye nokulungiswa kwesisindo samadoda: ukubuyekezwa okuhlelekile kwamacala okulawulwa kwamadoda kuphela (i-ROMEO Project). Am J Mens Health 2015 Jun 30.