Migumisiro Isingakanganisi yeKutenda Kwemazuva Ekupedzisira
Iwe wakagara zvakanyanya. Kwete, zvakakomba. Chinhu chekuti iwe uri kuverenga nyaya ino inoratidza kuti iwe unyanzvi pakutsvaga zvaunoda paInternet, uye naizvozvo, inogona kuva munhu anowanzoshandisa kombiyuta, uye naizvozvo, inogona kunge yakagara yakawanda.
Zvidzidzo zvakawanda zvino zvakabatanidza nguva iyo vanhu vagere (vachitarisa TV, vachishanda, vachishandisa kombiyuta, kutyaira, kudya) kune ngozi yakawedzerwa yehutano hwepfungwa.
Mukuwedzera, nguva yekugara inobatanidza zvakasimba nehutachiona hwehutachiona , chirwere cheshuga , kuneta, hypertension , yakawedzera triglycerides , uye yakaderedza HDL ("yakanaka") cholesterol , uye kunyange kenza. Zvakaipisisa, imwe meta-analysis yakakura yakabudiswa muna 2015 inoratidza kuti kunyange kubatanidzwa pakuita muviri nguva dzose hakurevi migumisiro yakaipa yekugara kwenguva refu.
Vamwe vatsvakurudzi vakagumisa kuti kugara kwenguva refu kune chinetso chepfungwa dzomumwoyo izvo zvakaenzana nekuputa.
Kubatsirwa Kusava
Kunyange zvazvo kurovedza muviri nguva dzose kwakakunakira iwe, zvauri kuita mumaawa ausina kutora zvinokosha zvakare.
Chidzidzo cheAustralia chakabudiswa munaJuly 2015 chakashuma pamusoro pezvidzidzo mazana manomwe vaipfeka basa rekucherechedza rakagadziriswa mamiriro ekuita uye dhiyabhorosi yebasa (kureva, nguva yakatarisana neyakagara). Vakaona kuti nguva yakawanda vanhu vanopedza kugara, inowedzera ma BMI, mazinga eaglucose, chiuno chechiuno, triglyceride mazinga, uye kuderedza yavo HDL cholesterol.
Kusiyana naizvozvo, vanhu vashoma vakapedza kumira, zvinonyanya kukosha zviyero izvi zvakafanana.
Vanyori vanoratidza, kubva pauchapupu huno, kuti "reallocation" yekugara nguva yekumira (kana kufamba) nguva inogona kuderedza zvikuru mungozi yehutano hwehutano .
Nokuti zvidzidzo zvakawanda pamusoro pemakore mashomanana apfuura zvakapa migumisiro yakafanana, masangano ezvidzidzo akasiyana-siyana munyika yose ari kuvandudza mitemo yavo kusimbisa kukosha kwekuderedza nguva yatinopedza kugara, nekuwedzera nguva yatinopedza kumira kana (zviri nani zvakadaro) tichifamba.
Nei Uchigara Wakashata?
Sei zvigaro zvingave zvakashata kwatiri? Zvechokwadi, kugara (kana kurara pasi) kunoderedza kushushikana pamwoyo yematambudziko, uye kunobvumira mwoyo nemidziyo yeropa kuti "zorora." (Ichi ndicho chikonzero chikonzero chekubata bedzi kunobatsira kuti uwanezve zvimwe zvirwere.) Kusiyana, kumira kunokonzera zvose mwoyo uye circulatory system kushanda zvakaoma, kungochengetedza chirwere chemuropa. Iyo yakaderedzwa yepamusoro yehutano yemwoyo inobatanidza nekugara kwenguva refu inogona kubereka chimiro chekushaya mwoyo. Nguva yakawanda inoshandiswa kumira, kune rumwe rutivi, inotungamirira kumararamiro akanaka uye musimba. Izvi zvose zvinonzwisisika.
Ukuwo, rumwe ruzivo rwakabatanidzwa kusvikira panguva ino runongoratidza hukama pakati pehupenyu nehutano hwemwoyo, uye usati uratidze hukama hwakasimba hwehukama. Uyezve, nemamwe mashoma zvidzidzo zvinowanika kusvika panguva dzinovimba nehumwe ruzivo ruzivo, uye zvimwe zvisiri zvinangwa zvekuunganidza deta. Zvakaoma kugadzirisa zvakasimba kubva kune data yakadaro.
Iye zvino kuti munhu wese aine pfungwa dzakasimudzirwa, zvidzidzo zviri kuenderera mberi kushandisa chinangwa chedu (kubva pazvinoputika zvinonzwika) kuti zviongorore kuongorora ukama huri pakati pemaitiro, basa, nemigumisiro, uye zvinonyanya kukosha, kana mitsva yemwoyo inogona kuvandudzwa nekuderedza kugara kwevanhu chiyero.
Mukati memakore mashomanana tinofanira kuzive nechokwadi.
Pasi Pasi
Kunyange zvazvo tisingakwanisi kuratidza kuti inotungamirira kuhutano hwepfungwa , kune zvikonzero zvakanaka zvekurega kugara kwenguva refu. Chokutanga, data inowanika kusvika musi, asi isinganzwisisi, inotarisa zvakasimba kubva pakudzidza kudzidza. Icho chiri kunyanya kumanikidzira zvakakwana kuti chakaita kuti nyanzvi dzezvehutano dzichinje mirayiridzo yebasa. Chechipiri, hapana chinhu chinorasikirwa nekushandura nguva yekugara kumire nguva; Icho chinhu chakachengeteka uye chiri nyore kwatiri kuti tiite. Chechitatu, pane zvishoma, nekugara zvishoma iwe uchapisa mamwe makoriki.
Saka zvinonzwisisika kuderedza nguva yako yekugara, uye kutarisa nguva iyoyo kuti umire kana kufamba.
Kunyange kana iwe usingakwanisi kutenga davi rakamira, iwe unogona kumira kana kufamba uchiridza foni kana kudya kwemasikati, teerera kune chikamu chemutambo paunenge uchifamba, kana kuti pesa motokari yako kumucheto wakareba wejenya. Kushandisa chekuita basa kuisa zvinangwa zvezuva nezuva kunogona kubatsirawo pakuchiyeuchidza kuti uende-famba nguva dzose.
Zvadaro, nenguva iyo dhiyabhorosi inozoguma yakananga pamusoro pezvinetso zvekugara, iwe unenge wakaita kutanga kwakanaka kwazvo.
Sources:
Biswas A, Oh P, Faulkner G, uye al. Sedentary Time uye Its Association pamwe neNengozi yeDaase Incidence, Mortality, uye Hospitalization muVakuru: Kushandurwa kweChechi uye Meta-analysis. Ann Intern Med . 2015.
Healy GN, Winkler EA, Owen N, et al. Kudzokorora Kugara Nguva Nekumira Kana Kuderera: Kushamwaridzana NeCardiometabolic Risk Factors. Eur Heart J. 2015.
Lopez-Jimenez F. Chimiro cheMararamiro-ChiHebheru. Eur Heart J. 2015.