Kana iwe uchinzwa sokuderedza shure kwekurovedza muviri mushure mekuguma kwemwedzi, funga zvakare. Kuongorora kwevakadzi makumi matatu nemakumi mashanu nemasere (30308 postmenopausal women) vakawana kuti njodzi yekenza yepamu inoputika yakaderedzwa ne 10% kana vaifamba kwemaawa mana pavhiki (35 maminitsi pazuva) kana kuita basa rakakura rakawanda sebhasiki kana kushanda kwemaawa maviri pavhiki.
Active? Ramba Uchishandisa Mushure Mokuguma Kwokuguma Kurapa Muviri Wako Kungozi yeKenza
Nhau dzakaipa ndeyokuti kana vakamira kushandiswa pamwero uyu, chirwere chepachifu chepachifu chadzo chakadzokera kune icho chevakadzi vasingaiti.
Izvo hazvina kubatsira kana iwe wakanga wakashanda mumakore gumi adarika asi wakaderedza kuita zvekuita mumakore mana akapfuura. Iyo inobatsira yehupenyu hunoshingaira hauna kutakura kana iwe warega kudzidzira.
4 Zvikonzero Zvokufamba Nokuguma
Inactive? Tanga Kuongorora Pashure Kokuguma Kwokuguma Kwokuderedza Kuchengetedza Kwepabonde reKenza
Zvakadini kana iwe usina kushingaira usati waenda kumba uye uchangotanga kufamba kana kudzidzira pashure? Chidzidzo chacho chakawana kuti kutanga kupedza muviri kunopedza ngozi pokuti kana vakadzi vacho vakanga vasati vashanda here kana kuti kwete. Ndicho chikonzero chakanaka chekutanga ikozvino, kunyange dai iwe usati wamboshanda kare.
Nzira Yokutanga Kutamba
Kufamba Mabasa
"Kudzidza kwedu kunoratidza kuti hazvidikanwi kuti tibatane nemabasa anosimba kana kuti anowanzoitika, kunyange kufamba maminitsi makumi matatu pazuva kunobatsira," akadaro Agnès Fournier, PhD, munyori anotungamirira wekudzidza, muhurukuro yehurukuro. Kunyange zvazvo zvidzidzo zvekare zvakaratidza kuti kurovedza muviri kwaive chinhu chinoita kuti kuderedza kenza yemazamu echeche, boka rake raida kuziva kana vakadzi vaifanira kuramba vachiita mushure mokunge apedza kumera kana kukurudzirwa kutanga kutanga.
Nhau dzakanaka ndeyokuti kuwanda kwekuita muviri kunoenderana nekurudziro kwechiito chemuviri chekuita kuti uchengetedze hutano uye kuderedze njodzi dzechirwere chepfungwa uye chirwere cheshuga pamwe nekenza yepamu. Iwe unofanirwa kuchengeta iyo yehutano hwebasa muupenyu hwose.
Zvimwe: Kuyevedza Kwakawanda Unodei?
Vakawanda vedu isu tisina mabasa anoshingaira tinoda kuisa mumaminitsi makumi matatu ekufamba kuti tive nematanho zviuru gumi pazuva pazuva pedometer.
Zvimwe: Unofanira Kufamba Maitiro 10 000 PaZuva Here?
Vakadzi vakaremerwa pamusoro pemakore ekudzidza vakaenderera mberi vachiva nemigumisiro yekuita zvekurovedza muviri kuti vaderedze chirwere chepachifu chepachifu. Chiitiko chacho chakaonekwawo pasinei nemuviri wehutu index uye chiuno chakasara.
Dheinhau inouya kubva kumibvunzo yakabudiswa makore ose maviri kune vakadzi vakanyoresa kuE3N kudzidza, iyo iri chiFrench chikamu cheEuropean Prospective Investigation KuCcercer and Nutrition (EPIC) kudzidza. Vazhinji vevakadzi vakateverwa kwemakore 8.5.
Mibvunzo iyi inotsigira kuzvitaurira kwezvokuita zvekuvaraidza. Izvi zvakabva zvashandurwa mumaawa anoenzanisa maawa evhiki (MET-h). Nhamba iyoyo inopindirana nemashandiro emakoriri anopiswa mumabasa akasiyana. Kuenzanisa kwakasimba kwakadai sokufamba kwemafunguro kunopisa zvishoma pamakirori paminiti kupfuura simba rakasimba rekuita basa rakadaro kana kumhanya kana mabhasikoro.
Pamusoro pemakore 8.5 ezvidzidzo, 2 155 vevatori vechikamu vakagadzira kenza yepamusoro inonyanya kunetseka.
Zvimwe: Ndeipi Dambudziko Rako reKenza Chirwere?
Chinhu
Agnès Fournier, Gaël Dos Santos, Gwenaëlle Guillas, Jean Bertsch, Martine Duclos, Marie-Christine Boutron-Ruault, Françoise Clavel-Chapelon, naSylvie Mesrine. "Ichangobva Kuita Basa Rokuita Muviri uye Kanama Yemazamu Inogona Kuitika Mumadzimai ePostopaopausal muE3N Cohort" Cancer Epidemiology, Biomarkers & Prevention . Yakabudiswa OnlineFirst August 11, 2014; doi: 10.1158 / 1055-9965.EPI-14-0150.