Enda Kuenda Kudzivirira Chirwere Cheshuga, Kuwedzera Kuwanda uye Matambudziko
Chii chinoitika kana iwe uchinge wanyarara uye usingawani maitiro akanaka zuva rega rekuita basa? Iwe unokonzera njodzi yako yekuwedzerema uye unovandudza rudzi rwechipiri chirwere cheshuga. Kana uine chirwere cheshuga cheshuga, iwe unowedzera mungozi yehosha yepfungwa, chirwere chepfungwa, chirwere chepfungwa, kushungurudzwa kweziso, uye zvinetso zvetsoka uye ganda.
IWorld Health Organization inoti hupenyu hwokugara huri humwe humwe hunokonzera zvinokonzera rufu nekuremara.
Inokwana 300 000 kufa vasati vafa gore negore muUnited States chete. Izvozvi rufu zvinowanzobva muhutano hwepfungwa - chimwe chinhu icho vanhu vane chirwere cheshuga ne prediabetes vari pangozi yakanyanya kupfuura vamwe.
Overview
Imwe nzira yekuchengetedza uremu hutano kana kuti kuderedza uremu kuburikidza nokurovedza muviri. ICDC neAmerican College of Sports Medicine vanokurudzira vanhu kuti vaite zvishoma nezvishoma kuti vaite zvekuita muviri kwenguva inenge maminitsi makumi matatu pazuva, kwemazuva mashanu pavhiki. Kunyange pasi pehafu yeAmerica kuwana mari yakakurudzirwa yekuita basa, maererano neCCDC yokuongorora. Kunyanya kuipa? Chimwe chikamu 25% hachiwaniki chiito zvachose.
Vana havasi kufamba zvakanaka, kana. Nguva yakawanda inopedzwa neterevhizheni, makombiyuta, mitambo yemavhidhiyo, foni uye basa rechikoro rinoreva nguva shoma inofamba-famba uye kutamba kunze. Maererano neNational Center for Health Statistics, kubva muna 1976, nhamba yevana vane simba kupfuura mamwe ose muUnited States yakawedzera katatu.
Nenzira inoshanda, izvi zvinoreva kuti nhasi vanopfuura 1 pa6 vana vari pakati pemakore 12 kusvika ku19 vanodarika uye vari pangozi yezvinetso zveutano.
Basa Rokurovedza muviri
Kuchengeta uremu hwehumwe maererano nekukwirira inzira inobatsira yekudzivirira chirwere cheshuga. Nokushandisa kwemaminitsi 30 chete pazuva, mazuva mashanu pavhiki, vanhu vanogona kudzivirira prediabetes kubva kuva rudzi rwechipiri chirwere cheshuga.
Kana munhu atove ane chirwere cheshuga chechirwere cheshuga, chiyero chakafanana chekuita muviri chinogona kuvabatsira kuderedza ngozi dzehutano nekuvandudza kutarisa kwemamiriro avo.
Zvokudya zvakaputsika muzvikamu - chimwe chazvo glucose - uye inobva yasunungurwa muropa. Ipakreas inobudisa insulin, iyo inobvumira glucose kuisa masero sechitubu chemasimba. Kana vanhu vasingachaitiki, miviri yavo haigoni kushandisa insulini zvakajeka. Izvi zvinozivikanwa se insulin kudzivirira kana insulin senitivity. Kana izvi zvikaitika, pancreas inotumira insulini yakawanda kubatsira, asi panzvimbo yekushandura zvokudya kuva simba, inodzika kuwedzera kwemafuta. Izvi zvinokonzera kuwedzera mumashuga eropa uye zvinogona kutungamirira kurudzi rwechipiri chirwere cheshuga.
Kutsvakurudza kwakaratidza kuti kunyange imwe sangano rekuita basa rinogona kubatsira kuvandudza kukwanisa kwevanhu kushandisa insulini. Zvisinei, mhinduro yacho inongotora maawa 12 kusvika ku48 chete, izvo zvinoreva kuti muviri unogara uchishanda unofanirwa kuchengetedza insulini kushanda zvakanaka.
Kuongorora Njodzi Dzeutano
Chiremba anokwanisa kubatsira vane chirwere cheshuga kuongorora mararamiro avo uye hutano huripo. Nzira yakakurumidza yekuwana mufananidzo wehutano hwehutano hwehutano ndeyekuyera muviri masheu index (BMI) uye chiuno chiuno.
I-BMI miyero yemafuta emuviri wose zvichienderana nekureba uye kuyerwa.
Chikamu che 18.5 kusvika ku 24.9 chinotaridzwa mukati mehutano hwakanaka. Chikwata chema25 chinoratidza ngozi yakawedzerwa uye chikamu chemakumi mana nepamusoro chinoratidza ngozi yakawandisa.
Ongororo yapfupi inoratidza kuti chiuno chechiuno chinogona kuva chiratidzo chinonyanya kukosha chehutano hwehutano kupfuura BMI. Chiuno chikuru chinoreva mafuta akawanda emimba, anoisa munhu pangozi yakakura yechirwere cheshuga chechipiri. Muvanhu vose, varume vanofanira kushanda kune chiuno chakakura chemasendimita makumi matatu kana kupfuura uye vakadzi vanofanira kushanda kune chiuno chakakura chemasendimita makumi maviri nemaviri kana kupfuura.
Nzira Yokutanga Nayo Pabasa Rokuita
- Tarisa nechiremba kutanga kuti uite basa rakachengeteka.
- Inwa mvura yakawanda.
- Ita chimwe chinhu paunotarisa TV, kutumira mameseji, kana kushandisa kombiyuta kana piritsi; kusimudza zviyero zvemaoko kana kuti joko rinomuka.
- Tamba mutambo kana mamwe mitambo yekunze nemhuri neshamwari.
- Tora imbwa yemhuri (kana imbwa yomuvakidzani) kwenguva refu.
- Tora masitepisi pane nzvimbo yepamusoro uye zvikwata, uye famba pose pose zvichibvira.
- Tora pedometer kana bhizimusi bhenji uye uise chinangwa chezuva nezuva.
Mazano eVashandi veHofisi Kuti Vave Vakanyanyisa
- Shandisa nguva yekudya kwemaawa uchifamba kana kuti muimba yekurovedza.
- Famba kuimba yekunze nzira yakareba.
- Paka motokari iri kure nemusuwo wapamberi.
- Bhasikoro kana kufamba kumabasa.
- Famba kune mahofisi emahofisi panzvimbo pekutumira mameseji, kudana kana ku-e-mail.
Mazano evana veAse Play Play
- Edza dhidhiyo yemavhidhiyo.
- Ipa kuti uende imbwa yomuvakidzani (iyo inogonawo kuva nzira yakanaka yekuwana mari shoma)
- Tsvaga nzvimbo yakagadzikana netsoka (bvunza vabereki kuti vawane mvumo kutanga)
- Endai nebhazikoro kana kufamba neshamwari.
- Shandisa rambo ruka.
- Uyai neboka pachikoro.
"Tarisa saro seurongwa hwekuchengetedza mari," anodaro Brian Konzelman, mudzidzisi anozivikanwa, wemitambo yezvokudya uye muvambi weWir Strong Fitness Training muWaco, Texas. "Chiito chemuviri ndechekutsvaga mune ramangwana rako, utano hwako uye utano hwako."
Sources:
"Sedentary Lifestyle: A Global Public Health Problem." Enda kuMutano. World Health Organization. 2 Sep. 2007.
Manson, JoAnn, Patrick Skerrett, Philip Greenland, uye Theodore VanItallie. "The Escalating Pandemics of Obesity and Sedentary Lifestyle." Archives of Internal Medicine. 14.3 (2004): 249-258. 2 Sep. 2007.
Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. " Basa Rokuita Nehutano Hwevanhu. American Heart Association . " Circulation. 2007 Aug 1.
Basa rePanyama rinokosha, musi wa9 April, 2015. American Diabetes Association, yakawana 2/3/16.