Kudzivirira Kuwedzera
Kufanana nemamiriro ezvinhu asingaverengeki, kuneta kwakanyanya kunodzivirirwa zvachose. Uye mashoko akanaka ndeokuti haatore chinhu chisinganzwisisiki kana chakaoma kukudzivirira kuneta; kungotevera kutevedza mararamiro ane hutano kunowanzoita mano.
Sezvo bhonasi yakawedzerwa, vazhinji, kana kwete vose, emagadzirirwo ekudzivirira kukwegura kuchakubatsirawo kuti uremerwe uremu kana iwe uchitove uine uremu hwepamusoro kana urema.
Nheyo Dzakanaka dzekudya Kudya
Nokutevera dzimwe nheyo dzinokosha dzekudya kwakanaka , iwe uchadzivirira huwandu hwekuwedzera kwehutano nekuwedzerwa.
Iwewo uchaderedza ngozi yako kune dzimwe zvirwere zvisingaperi sezvinonzi chirwere chemwoyo, chirwere cheshuga, uye kenza.
Yokutanga yemitemo iyi ndeyekuisa pfungwa pakudya kudya zvishanu kusvika kune zvinomwe zvezvibereko zvemichero nemiriwo zuva rimwe nerimwe. Zvibereko nemiriwo zvinogadzira zvishoma-calori zvokudya. Mushumo weWorld Health Organization (WHO) wakataura kuti kune uchapupu hunogutsa hwokuti kudya michero nemiriwo zvinoderedza ngozi yekuneta.
Kuenzaniswa nepamusoro-koriori zvokudya zvakadai sezvokudya zvakagadzirwa zvakakwira mune shuga nemafuta, michero nemiriwo hazviwanzoita kuti uwedzere kukura kana kuwandisa.
Uye, nokuti vane zviyero zvakawanda zvekudya zvefibhi nezvimwewo zvinovaka muviri, izvo zvinobatanidzwa nehuwandu hwechirwere cheshuga uye insulin kudzivisa . Nezvikonzero zvakafanana, vanoitawo kuti vanhu vanzwe vakakwana neavo mashoma emakirori, nokudaro vachibatsira kudzivirira kuwedzera kuwanda.
Chimwe chirevo chekudya kwakanaka kunozoenda nenzira yakareba yekudzivisa kwete kuneta chete asi zvimwe zvirwere zvisingaperi sezvinonzi kenza ndeyokudzivirira kudya kwakanyatsoratswa uye kushandiswa, zvakadai sekurapa kana kushandiswa kudya .
Zvokudya zvakanyatsogadziriswa, zvakadai sechingwa chena uye zvokudya zvakawanda zvekudya, zvinowanzobva kune makoriri asina chinhu, uye iyo makori inogona kuwedzera nokukurumidza.
Pakati pemitsetse yakafanana, zvakakosha kuchengetedza kudya kwako kwekuwedzera shuga . IAmerican Heart Association inokurudzira kuti kudya kwehuga usapfuuri maaspuni 6 zuva rega rega revakadzi ne 9 mashupuni zuva rega revarume.
Zvinyorwa zvitsva zveshuga yakawedzerwa kuti isapinda zvinosanganisira sugari zvinwiwa, kusanganisira sodas uye soro kana simba kana zvemitambo; zviyo zvekudya zvakadai semape, makiki, nemakeke; zviyo zvinwiwa (izvo zvisingawanzovi zana muzana jisi yemichero); candy; uye dairy dessert se ice cream.
Uyewo zvinokosha kune kudya kwakanaka ndiko kunwa mvura yakawanda uye kudzivisa kunwa soroga sodas uye zvinwiwa zvemitambo.
Pakupedzisira, ivai nechokwadi chekudzivisa mafuta asina kunaka (mafuta akazara) uye fungai pane zvitubu zvemafuta anopa utano (mafuta anonzi monounsaturated uye polyunsaturated), savocados, mafuta omuorivhi, uye miti yemiti.
Kuwana Kuita Zvakakwana
Nyaya dzakawanda dzenyika uye dzenyika dzakawanda dzinotaurira kuti vanhu vakawandisa vakuru vanogona kutora zvishoma nemaminitsi 150 ekuenzanisa-kuita basa rekuita kwevhiki.
Izvozvo zvinoreva kwemaminitsi makumi matatu nemasikati kwemazuva mashanu evhiki.
Kunyange zviri nani ndezvekugara uchishanda zuva rose, kana uchishandura nzvimbo yakamira, kutora nguva dzakanyanya, kana kuwana nzira dzekushanda mukufamba misangano kana dzimwe nzira dzekufamba mazuva ako ose . Kutsvakurudza kwakaratidza kuti kugara wakasimba mumuviri pane imwe nguva inoramba iri nani zviri nani pane hutano hwako hwose pamwe nekudzivirira kuderedza.
Kufungisisa kuti ndeupi maitiro ekurovedza muviri ari nani pakudzivirira kuwedzera kuwanda? Maererano nekutsvaga kwesayenzi ichangobva kuitika, pane imwe nzira iri nyore kwazvo yekuita zvekuita iyo ichaita zvose zviri zvitatu pamusoro apa (kukubatsira kuti uremerwe uremu, hubatsire kuti uzvichengetedze, uye udzivise kudzivirira kuwandisa nekurema): kufamba nokukurumidza.
Vatsvakurudzi vakaongorora dhiyabhorosi kubva kuEuropean Health Surveys gore negore kubva muna 1999 kusvika muna 2012 vakagumisa kuti kufamba kwemazuva mashoma, kwemazuva makumi matatu, kwemazuva makumi matatu kwakange kuri nani pakuchengeta mapaundi kupfuura nguva yakafanana yakashandiswa pamitambo yekurovedza.
Vatsvakurudzi vakaona kuti "vanhu vanofamba nekukurumidza kana kukurumidzira kunowanzova nehutoro hwakaderera kana vachienzaniswa nevanhu vanoita mamwe mabasa."
Vatsvakurudzi vakaona zvakare kuti "kushamwaridzana pakati pekuita basa nekurema kunowedzera kune vakadzi uye vanhu vanopfuura makore makumi mashanu."
Basa Rokugadzira Urban
Tsvakurudzo dzinoverengeka dzakaratidza kuti nzira yedu yemunharaunda nemaguta emaguta akagadzirwa anogona kuita basa guru mukudzivirira kuderedza. Zvichida iwe uri kurarama munzvimbo yakagadzikana kana kuti kwete iwe, uchaona kuti zviri nyore sei kuti iwe uite basa rinobatsira kwazvo rekufamba nguva dzose.
"Vavakidzani vanofamba-famba" zvinoreva kuti zvinogona sei kuti iwe unokwanisa kuenda kune zvitoro zvekumba, zvikoro, uye mapaki mumunharaunda yako.
Iwe unogona kufamba kuenda kuresitoro kubva kwaunogara, kana iwe unofanirwa kupinda mumotokari yako kuti uende kuchitoro?
Izvo zvinozivikanwa semagariro ekufamba-kufamba kana kufamba mabhasikoro, somuenzaniso-vane mikana yakawanda yehutano huri nani kudarika kutyaira motokari uye hukuru hwekudzivirira kuneta.
Kutaura zvazviri, mutsva wekugadzira maguta unozivikanwa seNew Urbanism wakagadzikana nechinangwa chekusimudzira hutano hwakanaka uye kune dzimwe nzvimbo dzine hukama hwakasununguka, uye nhoroondo ichangobva kuitika yakaratidza kuti kufamba uku kunogona kukanganisa kuwanda kwehuwandu hwehuwandu uye kukwegura zvakare.
Kubata Kushungurudzika
Kushungurudzika kusingaperi, nekusimudza maitiro ekudzvinyirira hormone cortisol, kunogona kuita kuti uwane kuwedzera. Inogonawo kuguma mukusarudzwa kwezvokudya zvakashata, seyodisol uye mamwe mahomoni anoshungurudza anogona kuwedzera "chido checarb," uye kuva pasi pedambudziko rakawanda kunogona kuita kuti zvive nyore kururamisira uye kuda.
Ramba chido chokutendeuka kunwa doro, zvinodhaka, kana zvimwe zvinetso zvinokuvadza senzira yekugadzirisa dambudziko. Pane kudaro, pane nzira dzakasiyana siyana dzehutano dzekurova kudzvinyirira.
Kufamba kufamba kwezuva nezuva inzira yakanaka yekuderedza kushungurudzika, uye, sezvakataurwa pamusoro apa, kufamba nekukurumidza ndiyo nzira yakanakisisa yekurovedza muviri kudzivirira kuwandisa, saka iwe unowana zvakapetwa kaviri nenzira iyo.
Imwe nzira yekubatsira kugadzirisa kushushikana ndeyokugara muga yoga, tai chi, kana kufungisisa tsika. Asi chimwe chiitiko chinokonzera kushungurudza ndechokuwana nekuteerera mimhanzi yaunoda.
Uye usazvidza basa iro shamwari yako ye furry inogona kutamba mune dambudziko rekushungurudza. Kugona kwemhuka dzekudya kunotinyaradza ndeyechokwadi; ndiko kuti, shure kwezvose, nei tine chikwata chose chekurapa mhuka. Zvidzidzo zvakatowana kuti kuva nechipfuwo kunogona kuderedza kushanda kweropa, uye zvimwe zvidzidzo zvakawana kuti zvipfuwo, kunyanya imbwa, zvinowedzera huwandu hwako hwekuita muviri uye zvinogona kukubatsira kuti urege kubvisa pfuma.
Kuwana Kurara Zvakakwana
Basa rekurara muhupenyu hune hupenyu hahukwanise kupera. Izvi zvinowedzera kune chinangwa chekudzivirira kuwandisa, zvakare.
Zviongorori zvizhinji zvakaratidza kuti maawa manomwe kusvika mapfumbamwe ekurara asingatongorori usiku negausi inofanirwa kukohwa hutano hwekubatsira kwekurara kwakanaka, kusanganisira izvo zvine chokuita nekudzivirira kuderedza.
Iwe unogona kuva sei nechokwadi kuti uwane huwandu hwakakwana hwehope? Kutanga, iwe unofanira kuzviita chinhu chikuru pane purogiramu yako yezuva nezuva. Chechipiri, kunaka kwekurara kwehutano kunokosha zvikuru, zvikuru kana iwe uchitambura nehope .
Zvimwe zvidzidzo zvakawana kuti vechidiki kana vechidiki vanoenda kunorara mushure memavhiki ekupedzisira vanowanzokwanisa kuwedzera uremu kwenguva.
Mukutsvakurudza kwevechidiki vanenge 3 500 avo vakateverwa pakati pa1994 na2009 muNational Longitudinal Yokudzidza Yehutano Hwechidiki, vatsvakurudzi vakatarisa kuti marara anokanganisa sei mashizha emuviri (BMI) nekufamba kwenguva.
Vanyori vekudzidza vakawana kuti "mushure mekubata nguva yekurara munguva yebasa, mumaawa akawanda, kubva paudiki kusvika pakukura kwaisanganiswa nekuwedzera kweBMI munguva."
Izvi zvinenge zvisingaiti sechechi kune vechidiki uye vechidiki vechidiki. Mune imwe dzidzo, vatsvakurudzi vakawana kuti nguva dzekurara dzakaderera, uye saka kurara kwakadzika usiku, kwevana vane makore mana uye vana vane makore mashanu vakaguma nemukana wakawanda wekuwedzera kudarika kwenguva. Kunyanya, vatsvakurudzi vakaona kuti mikana yekuve yakanyanyisa yaiva yakakwirira kune vana vairara zvisingasviki maawa 9.5 usiku, pamwe chete nevana vakaenda kunorara pa9: 00 masikati kana kuti gare gare.
Iko kunotora pano ndiko kugadzirisa nguva yekurara nguva dzose iyo yakatangira zvakakwana kubvumira maawa manomwe kusvika mapfumbamwe ekurara kusinganzwisisiki (akawanda kune vana), uye kunamatira pairi.
Shoko Rinobva
Icho chikonzero chokuti kurema ndicho chinodzivirirwa mamiriro akanaka. Nokunyatsoteerera tsika dzezuva nezuva uye nekunamatira kune mararamiro ane hutano, unogona kudzivisa kuwedzera kukura. Uye kana uchinge uine kuneta kana kuwandisa, kuchinja kune mararamiro ehupenyu huchakubatsira kuti uremerwe uremu. Kunyange zvazvo zvingave zvakaoma pane dzimwe nguva, iri rwendo rwakakodzera kukohwa.
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