6 maubwino akulu azaumoyo oyenda

Zamkati

• 1. Kuchepetsa kutupa
• 2. Kuteteza matenda
• 3. Imalimbitsa minofu
• 4. Amasintha thupi
• 5. Amalimbikitsa zosangalatsa
• 6. Zimasintha kukumbukira
• Momwe mungachepetsere thupi poyenda
• Kodi ndi bwino kuyenda mosala kudya?
• Njira zodzitetezera mukamayenda

Kuyenda ndimachita zolimbitsa thupi zomwe zitha kuchitidwa ndi aliyense, mosasamala kanthu za msinkhu wa munthu komanso momwe aliri, ndipo ali ndi maubwino angapo athanzi, monga kukonza mtima wamitsempha, kuchepetsa zizindikilo za kupsinjika ndi nkhawa, kulimbikitsa minofu ndikuchepetsa kutupa.

Kuti likhale ndi phindu lenileni laumoyo, ndikofunikira kuti kuyenda kumachitika pafupipafupi ndipo kumatsagana ndi zizolowezi zabwino zodyera, chifukwa ndi momwe zimakhalira kuti mukhale wathanzi.

Ubwino waukulu woyenda ndi:

1. Kuchepetsa kutupa

Kuyenda kumathandiza kuchepetsa kutupa m'miyendo ndi akakolo, chifukwa kumathandizira kuyenda kwa magazi ndikuchepetsa kusungidwa kwamadzi. Komabe, kuti kutupa kumenyedwe, ndikofunikira kuti munthu amwe zamadzimadzi zambiri masana, azidya zakudya zabwino ndikuchita zoyenda pafupipafupi kwa mphindi zosachepera 30. Onani zambiri zakumenya kusungidwa kwamadzimadzi ndikuchepetsa kutupa.

Pakati pa mimba, kuyenda kumawonetsedwanso kuti muchepetse kutupa kwa mapazi kumapeto kwa tsiku. Kuphatikiza apo, kuyenda nthawi yapakati kumathandiza kupumula, kumapewa kunenepa komanso kumachepetsa chiopsezo cha pre-eclampsia ndi matenda ashuga asanakwane, komabe mchitidwe woyenda uyenera kutsogozedwa ndi azamba.

2. Kuteteza matenda

Kuyenda pafupipafupi kumathandiza kupewa matenda ena, makamaka matenda amtima, monga atherosclerosis ndi matenda oopsa, kunenepa kwambiri, matenda ashuga amtundu wachiwiri komanso kufooka kwa mafupa. Izi ndichifukwa choti minofu yosiyanasiyana imagwiritsidwa ntchito panthawi yochita masewera olimbitsa thupi, ndikupanga ndalama zowonjezerapo zamagetsi, kuwonjezera pakupititsa patsogolo kayendedwe ka magazi.

Kuyenda kumalimbikitsanso kukhulupirika kwa mitsempha ndi mitsempha, kumachepetsa mwayi wamafuta pakhoma la chotengera, motero kupewa matenda a atherosclerosis, kuphatikiza pakuwonjezera mphamvu ya mtima. Kuphatikiza apo, kuyenda ndikothandiza popewa kufooka kwa mafupa chifukwa kumalimbikitsa kuchuluka kwa mafupa, kupewa kuwonongeka kwa nthawi.

Kuti kupewa matenda kuyende bwino poyenda, ndikofunikira kuti munthuyo azidya moyenera, kupewa maswiti, shuga ndi mafuta owonjezera. Phunzirani momwe mungadye chakudya chamagulu kuti muchepetse kunenepa.

3. Imalimbitsa minofu

Kulimbitsa minofu kumachitika chifukwa ndikachita masewera olimbitsa thupi pafupipafupi, minofu imayamba kutulutsa mpweya wochuluka, ndikuwonjezera mphamvu yake. Kuphatikiza apo, kuyenda ndi masewera olimbitsa thupi, palinso kulumikizana kwa gulu la minofu, lomwe limafunika kuchitira limodzi, zomwe zimabweretsa kulimbitsa.

4. Amasintha thupi

Monga kuyenda ndi zochitika zolimbitsa thupi zomwe zimakhudza minofu ndi mafupa angapo, kuchita pafupipafupi kumathandizira kuchepetsa kupweteka komanso kusintha magwiridwe antchito amthupi.

5. Amalimbikitsa zosangalatsa

Kupumula komwe kumalimbikitsidwa ndikuyenda kumachitika chifukwa chotulutsa mahomoni omwe amachititsa kuti munthu akhale ndi moyo wabwino, makamaka ma endorphins ndi ma serotonin, panthawi yolimbitsa thupi. Mahomoniwa amagwira ntchito molunjika pamaselo amitsempha, ndipo amatha kuthana ndi kusintha kwamaganizidwe monga nkhawa komanso kupsinjika, kuwonjezera pakuthandizira kupumula kwa khosi ndi minyewa yamapewa, popeza kulumikizanaku kungakhale kokhudzana ndi kupsinjika, mwachitsanzo.

6. Zimasintha kukumbukira

Amakhulupirira kuti kuchita masewera olimbitsa thupi nthawi zonse kumalimbikitsanso kukumbukira kukumbukira, chifukwa kuchita masewera olimbitsa thupi kumapangitsa kuti magazi aziyenda bwino kwambiri muubongo, zomwe zimalimbikitsa kupanga makatekolamu panthawi yochita masewera olimbitsa thupi. Kuti mupindule ndi izi, ndikofunikira kuti kuyenda kuyesedwe tsiku lililonse, pang'ono pang'ono komanso kwa mphindi pafupifupi 30.

Momwe mungachepetsere thupi poyenda

Kuyenda kumatha kuchitika msinkhu uliwonse komanso kulikonse, monga kumalo ochitira masewera olimbitsa thupi, pagombe kapena mumsewu, mwachitsanzo. Kuti kuyenda kukhala wathanzi ndikuwotcha mafuta ndikofunikira kuyenda mwachangu, kupitiliza kuthamanga, kotero kuti kupuma kumathamanga ndipo sizotheka kuyankhula mosavuta. Kuphatikiza apo, tikulimbikitsidwa kuti tizilumikizana minyewa yamimba nthawi imodzi, kuti tikhale olimba mokwanira ndikugwedeza manja mwamphamvu, chifukwa izi zimathandizira kupititsa patsogolo magazi.

Ngati zikuchitika tsiku ndi tsiku, kuyenda kumathandizira kuchepa ndi kuchepa kwa m'mimba, mpaka makilogalamu 400 pa ola limodzi ndipo pafupifupi 2.5 cm yamimba pamwezi ikuwotchedwa. Kuphatikiza apo, ikachitika pamalo opanda phokoso ndi malo abwino imatha kukhala njira yabwino yothetsera kupsinjika. Mvetsetsani zambiri za momwe kuyenda kumakuthandizirani kuti muchepetse kunenepa.

Kodi ndi bwino kuyenda mosala kudya?

Kusala kudya sikothandiza pa thanzi, chifukwa kumatha kuyambitsa chizungulire, kunyoza komanso kukomoka, popeza munthuyo sangakhale ndi shuga wokwanira wamagazi woyenda. Chifukwa chake, choyenera ndikudya chakudya chopepuka, chopatsa chakudya ndi zipatso, monga mkate wanjeresa ndi madzi azipatso, mwachitsanzo, musanachite masewera olimbitsa thupi, kupewa chakudya chambiri kwambiri kuti musamve bwino.

Njira zodzitetezera mukamayenda

Ndikofunika kusamala mukamayenda kuti pasakhale zovulala kapena zovuta zomwe zingasokoneze thanzi la munthu, ndikulimbikitsidwa:

• Valani nsapato zabwino ndi zovala zopepuka;
• Imwani madzi 250 ml paola lililonse loyenda;
• Gwiritsani ntchito zoteteza ku dzuwa, magalasi a dzuwa ndi chipewa kapena kapu kuti mudziteteze ku dzuwa;
• Pewani nthawi yotentha, monga pakati pa 11 koloko mpaka 4 koloko masana ndi misewu yotanganidwa kwambiri;
• Chitani zolimbitsa thupi musanayende komanso mutayenda, monga kutambasula miyendo ndi mikono yanu, kuti mutsegule komanso kupewa kukokana. Dziwani zomwe muyenera kuchita.

Chisamaliro ichi pakuyenda chimathandiza kupewa mavuto azaumoyo, monga kuvulala, kuchepa kwa madzi m'thupi, sitiroko kapena kutentha kwa dzuwa.