Haisi kungoita mararamiro ehupenyu hune huwandu hukuru hwekuwedzeredza , kenza , uye chirwere chepfungwa , asi kutsvakurudza kwekupedzisira kwave kuratidza kuti kugara kwechidiki semaminitsi makumi matatu kunogona kuva nemigumisiro yakaipa mumuviri.
Chii Chinonzi "Kugara Zvirwere"?
Ichi ndicho chirairo chakapiwa mupepanhau rakakurumbira kurondedzera zvinokuvadza zvinokonzerwa nokugara kwenguva refu.
Kutsvakurudza kwakaratidza kuti kugara kwechinguva semaminitsi makumi matatu panguva imwe pasina kusimudza kana kuita zvimwe zvekuita basa kunokonzera kutanga kwechikwata chezviitiko mumuviri wose, kushandiswa kweketani kunosanganisira kuparadzirwa kwakaipa, kuvhiringidza, uye endothelial kudzvinyirira (kusagadzikana kubva pamubhedha wemidziyo yeropa).
Izvi zvinoshandura, pakufamba kwenguva, kusvika mumatunhu akakwirira evanhu vane chirwere chepfungwa, kunyanya kuwanda uye kuneta, uye zvichida kunyange nekenza.
Zvimwe Zvisingatauri, Zvimwe Mwoyo Denda
Mune chidzidzo chakaongorora maitiro epfungwa uye zvinyorwa zvekuita basa zvevanhu vanopfuura 2 000 vanogara kuDallas, vatsvakurudzi vakawana kuti nguva imwe neimwe inoshandiswa panguva yakatarwa nguva imwechete yakabatanidzwa ne 14% kuwedzera mu coronary artery calcification (calcium mu coronary arteries, iyo inoratidzirwa ye-atherosclerosis, inozivikanwawo se "kuoma kwemariti" kana arterial plaque).
Terevhizheni yakawanda, Kupfupika Kwokufamba Kwenheyo
Mukudzidza kunonakidza kwevanhu vanopfuura 8 500 vakatora makore 48 kusvika ku92 avo vakanyoresa muEuropean Prospective Investigation yeCancer-Norfolk kudzidza, vatsvakurudzi vakawana kuti varume nevakadzi vaiona zvishoma zveTV (zvinoenderana nekugara kwenguva yakareba) vaifamba nekukurumidza kufamba nokukurumidza , achifamba nekukurumidza zvakakurisa kupfuura avo vakatarisa vazhinji TV.
Zvinoratidzika kuti kugara kwenguva refu kwenguva yakawanda kunopa zvokudya zvinotyisa, zvichikudzikisa uye zvichiita kuti iwe uwedzere kugadzikana.
Kurwisana neChigaro Chirwere
Kune nzira dzakawanda dzokurwisa chirwere chinogara. Kana iwe une dawati basa, iwe unogona kunge uri pangozi, saka iva nechokwadi chekuongorora nzvimbo yako yekushanda uye nzvimbo yekushanda.
Munhu wose anofanira kutarisa nzira dzokuramba achifamba zuva rose. Heano mamwe mazano ekuita izvi:
- Simuka uye tambanudza makumbo ako kwemaminetsi makumi maviri nemakumi maviri, kunyange kana iri kweminiti kana zvakadaro. Kuisa timer kunogona kubatsira.
- Tora nhare simuka.
- Famba-famba nehofisi yako pose paunogona-kana kwete maminitsi makumi maviri, ipapo nguva imwe neimwe.
- Nguva dzose tora matanho .
- Tora kana kuti uite davi rakamira.
- Chimbofunga kubata kufamba kwemisangano.
- Simuka panguva yekutengeswa kweterevhizheni. Rambai muchiona TV kutarisa kusvika pasi peawa manomwe pavhiki.
MuUnited Kingdom, vachiona kuti vanhu vokuBritish vanogara maawa 8.9 zuva rega rega pamusana pevheji, mushandirapamwe unoshamisa uye unoyevedza, unozivikanwa seGree Britain Standing, uri kuenderera mberi "kukura nekuziva nezvekugadzirisa kwekushanda kwekushanda (kureva, kugara zvakapfuura 4 maawa). "Mushandirapamwe uyu unopa zvinhu zvakasiyana-siyana, kusanganisira" kugara calculator "iyo ichakubatsira iwe kuenzanisa nguva yaunopedza kugara zuva nezuva nekubatanidza izvi ne" dambudziko rako. "Vanopawo mhinduro dze" Active " Kushanda. "
Sources :
Thosar SS, Bielko SL, Mather KJ, et al. Migumisiro yekugara kwenguva yakareba uye inopedza nguva yekugara pamagumo ekupedzisira. Med Sci Sports Exerc 2014 Aug 18. [Epub mberi of print]
Kulinski JP, Khera A, Ayers CR, et al. Sangano pakati pe cardiorespiratory fitness uye accelerometer-yakagadzirwa basa rekuita uye nguva yekugara muvanhu vakawanda. Mayo Clin Proc 2014; 89: 1063-71.
Keevil VL, Wijndaele K, Luben R, et al. Kuona terevhizheni, kutarisa kufamba, uye kubata simba mune imwe nguva inotarisirwa kuongorora. Med Sci Sports Exerc 2015; 47: 735-42.