Kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi

Kukhala ndi moyo wokangalika komanso kuchita masewera olimbitsa thupi, komanso kudya zakudya zopatsa thanzi, ndiyo njira yabwino kwambiri yochepetsera thupi.

Ma calories omwe amagwiritsidwa ntchito pochita masewera olimbitsa thupi> zopatsa mphamvu zimadyedwa = kuonda.

Izi zikutanthauza kuti kuti muchepetse kunenepa, kuchuluka kwama calories omwe mumawotcha ndi moyo watsiku ndi tsiku ndikuchita masewera olimbitsa thupi kuyenera kukhala kwakukulu kuposa kuchuluka kwama calories kuchokera pazakudya zomwe mumadya ndi kumwa. Ngakhale mutachita masewera olimbitsa thupi kwambiri, ngati mungadye zopatsa mphamvu kuposa momwe mumawotchera, mumakhala wonenepa.

Njira ina yowonera izi ndikuti mzimayi wazaka zapakati pa 30 ndi 50 yemwe samachita masewera olimbitsa thupi amafunikira ma calories 1,800 patsiku kuti akhalebe wonenepa. Mwamuna wazaka 30 mpaka 50 yemwe samachita masewera olimbitsa thupi amafunikira ma calories 2,200 kuti akhalebe wonenepa.

Kwa ola lililonse lochita masewera olimbitsa thupi, amatha kutentha:

• Makilogalamu 240 mpaka 300 akuchita zinthu zochepa monga kuyeretsa nyumba kapena kusewera baseball kapena gofu.
• Makilogalamu 370 mpaka 460 akuchita zinthu monga kuyenda mwachangu (3.5 mph), kulima, kuyendetsa njinga (5.5 mph), kapena kuvina.
• Ma calories 580 mpaka 730 akuchita zinthu monga kuthamanga pa liwiro la mphindi 9 pa maili, kusewera mpira, kapena kusambira.
• Ma calories 740 mpaka 920 akuchita zinthu monga kuthamanga pa mphindi 7 pa mtunda, kusewera racquetball, ndi kutsetsereka.

Ngakhale simusintha kuchuluka kwa zopatsa mphamvu pazakudya zanu, koma mumawonjezera zochitika pamoyo wanu watsiku ndi tsiku, muchepetsa thupi kapena kuchepa.

Pulogalamu yolemetsa zolimbitsa thupi yomwe imagwira ntchito iyenera kukhala yosangalatsa ndikukulimbikitsani. Zimathandiza kukhala ndi cholinga chenicheni. Cholinga chanu chikhoza kukhala kuyang'anira matenda, kuchepetsa nkhawa, kukulitsa mphamvu, kapena kugula zovala zazing'ono. Pulogalamu yanu yochita masewera olimbitsa thupi itha kukhalanso njira yocheza ndi anthu ena. Masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi ndi abwenzi onse ndi malo abwino ochezera.

Mutha kukhala ndi zovuta kuti muyambe kuchita masewera olimbitsa thupi, koma mukadzachita, mudzawona zabwino zina. Kulimbitsa tulo komanso kudzidalira mwina ndi ena mwa iwo. Maubwino ena omwe mwina simungawone akuphatikizapo mphamvu yolimbitsa mafupa ndi minofu komanso chiopsezo chochepa cha matenda amtima ndi mtundu wa 2 shuga.

Simuyenera kuchita nawo masewera olimbitsa thupi kuti muchite masewera olimbitsa thupi. Ngati simunachite masewera olimbitsa thupi kapena kukhala otanganidwa kwanthawi yayitali, onetsetsani kuti mwayamba pang'onopang'ono kuti mupewe kuvulala. Kuyenda pang'onopang'ono mphindi 10 pamlungu kawiri ndi chiyambi chabwino. Kenako ikulimbikitseni pakapita nthawi.

Muthanso kuyesa kujowina kalasi yovina, yoga, kapena karate. Muthanso kulowa nawo baseball kapena bowling timu, kapena gulu loyenda kumsika. Magulu azikhalidwe zamagulu awa akhoza kukhala opindulitsa komanso olimbikitsa.

Chofunikira kwambiri ndichakuti muzichita masewera olimbitsa thupi omwe mumakonda.

Kusintha kwa moyo wosavuta kumatha kupanga kusiyana kwakukulu pakapita nthawi.

• Kuntchito, yesetsani kukwera masitepe m'malo mokweza chikepe, kuyenda pansi pa holo kuti mukalankhule ndi mnzanu m'malo mongotumiza imelo, kapena kuwonjezera kuyenda kwa mphindi 10 mpaka 20 nthawi yamasana.
• Mukamayenda maulendo angapo, yesani kuyimitsa magalimoto kumapeto kwenikweni kwa malo oimikapo magalimoto kapena mumsewu. Ngakhale zili bwino, yesani kuyenda m'sitolo.
• Kunyumba, yesetsani kugwira ntchito zofananira monga kutsuka, kutsuka galimoto, kulima dimba, kutsuka masamba, kapena kuwulutsa chipale chofewa.
• Mukakwera basi, tsikani basi imodzi kapena zingapo musanayime kaye ndikuyenda njira yonse.

Khalani pansi ndi zinthu zomwe mumachita mukakhala phee. Kuchepetsa machitidwe anu okhala pansi kumatha kukuthandizani kuti muchepetse kunenepa. Kwa anthu ambiri, njira yabwino yochepetsera kukhala pansi ndikuchepetsa nthawi yomwe amakhala akuwonera TV ndikugwiritsa ntchito kompyuta ndi zida zina zamagetsi. Zochita zonsezi zimatchedwa "nthawi yophimba."

Njira zina zochepetsera kuwonongeka kwa nthawi yayitali kwambiri pazenera ndi:

• Sankhani mapulogalamu 1 kapena 2 a TV kuti muwone ndikutseka TV ikatha.
• Osasunga TV nthawi zonse chifukwa cha phokoso lakumbuyo - mwina mutha kukhala pansi ndikuiwonera. Tsegulani wailesi m'malo mwake. Mutha kukhala mukuchita zinthu zapakhomo ndikumamvera wailesi.
• Osadya mukamaonera TV.
• Musanatsegule TV, tengani galu wanu kuti muyende. Ngati muphonya pulogalamu yomwe mumakonda, lembani.
• Pezani zochitika m'malo moonera TV. Werengani buku, kusewera masewera ndi abale kapena abwenzi, kapena phunzirani madzulo.
• Chitani masewera olimbitsa thupi mukamaonera TV. Mudzawotcha mafuta.
• Yendetsani njinga yamoto kapena gwiritsani ntchito chopondapo poyang'ana TV.

Ngati mumakonda kusewera masewera apakanema, yesani masewera omwe amafuna kuti musunthire thupi lanu lonse, osati zala zanu zokha.

Yesetsani kuchita masewera olimbitsa thupi pafupifupi maola 2.5 pa sabata kapena kupitilira apo. Chitani zinthu zolimbitsa thupi zolimbitsa thupi komanso zolimbitsa minofu. Kutengera ndandanda yanu, mutha kuchita masewera olimbitsa thupi mphindi 30 masiku 5 pa sabata kapena mphindi 45 mpaka 60 masiku atatu pasabata.

Simuyenera kuchita masewera olimbitsa thupi tsiku ndi tsiku nthawi imodzi. Ngati cholinga chanu ndi kuchita masewera olimbitsa thupi kwa mphindi 30, mutha kuthana ndi nthawiyo mpaka mphindi 30.

Mukayamba kukhala olimba, mutha kudziyesa nokha pakuwonjezera kulimbitsa thupi kwanu pochita zochepa ndikuchita zolimbitsa thupi. Muthanso kuwonjezera nthawi yomwe mumachita masewera olimbitsa thupi.

Kuwonda - ntchito; Kuwonda - zolimbitsa thupi; Kunenepa kwambiri - ntchito

• Kuchepetsa thupi

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Cowley MA, Brown WA, Considine RV. Kunenepa kwambiri: vuto ndi kasamalidwe kake. Mu: Jameson JL, De Groot LJ, de Kretser DM, et al, olemba. Endocrinology: Akuluakulu ndi Ana. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier Saunders; 2016: chap 26.

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