Njira 2 Zolimbikitsira Thanzi Lamtima Losagwirizana Ndi Zakudya Kapena Kuchita Masewera Olimbitsa Thupi

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February ndi mwaukadaulo wa American Heart Month-koma mwayi uli, mumakhala ndi zizolowezi zolimbitsa mtima (kuchita masewera olimbitsa thupi, kudya zakudya zanu) chaka chonse.

Koma ngakhale kukhala ndi zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi (ndipo, mwachiwonekere, kudya tchizi) ndi njira zotsimikizirika kuti ticker yanu ikhale yathanzi, pali njira ziwiri zosavuta zomwe mungakulitsire m'mphindi zochepa: kaimidwe kabwino ndi malingaliro abwino.

Chifukwa chiyani? Kukhazikika koyipa kumachepetsa kupuma kwanu ndikuchepetsa kuyendetsa kwanu, atero a Alice Ann Dailey, akatswiri azolimbitsa thupi komanso wolemba Kulimbitsa Dailey: Mafungulo a 6 Othandizira Minofu Yaikulu Ya Thanzi Labwino. Kukhala ndi mayendedwe olondola a msana kumapangitsa kuti kuyenda kwanu kuyende bwino komanso kuti mtima wanu upope bwino. (Yesani kulimbitsa thupi kuti mulimbikitse njira yanu kuti mukhale bwino.)

"Kukhala bwino kwa mapewa kumawongolera minofu yakutsogolo ndi kumbuyo kwa lamba wamapewa," akutero. "Fupa la pachifuwa limakweza ndipo nthiti zimatsegukira kunja, kupereka malo ochulukirapo a mapapu." Chitani izi, ndipo nthawi yomweyo mumatsitsimutsa thupi lanu, kumachepetsa kugunda kwa mtima, kutsika kwa magazi, ndikupangitsa kuti musavutike kupuma. Zili ngati (kwenikweni) mpweya wabwino.

Kuphatikiza apo, kukhazikika koyipa komanso kusayenda bwino kwa msana kumakhudza khosi lanu, mapewa ndi msana, kukupangitsani kuvulala kwambiri (komanso kukhala opanda thanzi labwino), atero a Michael Miller, MD, University of Maryland Medical Center komanso wolemba HEal Mtima Wanu, The Positive Emotions Mankhwala Oteteza ndi Kusintha Matenda a Mtima. Zotsatira zake: Simungathe kuchita nawo masewera olimbitsa thupi komanso masewera ena olimbikitsa mtima.

"Izi zitha kuthandiza kufotokoza kuwirikiza kawiri chiwopsezo chodwala matenda amtima chifukwa chokhala moperewera," akutero.

Kodi mudangokhala motalikirapo powerenga? Zabwino. Muli kale panjira yopita ku thanzi labwino la mtima. Ngakhale chinyengo chachiwiri chosavuta-kukhala ndi malingaliro abwino-chingathe kuchitika pachokha, kukhala ndi kaimidwe kabwinoko kungakutsogolereni molunjika ku nyonga iyi.

"Kukhala bwino, kuwongoka kumakhudza malingaliro anu abwino (PMA) omwe adzakuthandizani kukhala osangalala komanso kukhala osangalala," akutero Dailey. Kafukufuku adawonetsanso kuti kuyimirira molunjika, kutsegula maso anu, ndikumwetulira pankhope kwanu kumatha kusintha mtima wanu, akutero. (Komabe, yesani masewera olimbitsa thupi olimbikitsa kuti muzitha kukupatsani endorphin yamphamvu.)

Zolankhula zonsezi zimatha kumveka ngati kusintha kwa thanzi lam'mutu, koma, ICYMI, kupsinjika ndi komwe kumathandizira kwambiri matenda amtima. (Ingofunsani wophunzitsayo wachinyamata, woyenera kupota yemwe anali ndi vuto la mtima pachifukwa chenichenicho.) M'malo mwake, kupsinjika kwakanthawi komanso kukhumudwa kumapangitsa pafupifupi 30% ya matenda am'mimba ndi sitiroko, atero a Miller. (Ndicho chifukwa chimodzi chokhala wosakwatiwa ndi chamoyo kumtima wanu kuposa kupirira ubale woyipa.)

"Kukhala ndi malingaliro abwino monga kukumbatirana tsiku lililonse, kumvetsera nyimbo zosangalatsa, ndi kuseka mpaka utalira sikuti kumangothetsa nkhawa komanso kumawonjezera kuthamanga kwa magazi komanso kukhala ndi thanzi labwino," akutero a Miller. Chifukwa chake, inde, mwangopeza chifukwa china chovina kwa Mfumukazi Bey ndikudzisangalatsa Mzinda Wotakata kuledzera pa reg.

Nkhani zoipa: Tsiku limodzi lokhazikika kwa ballerina komanso kusakhala ndi nkhawa ndikusangalala sikungalimbikitse mtima wanu moyo wonse. Zotsatirazo zimangokhala mpaka maola 24, atero a Miller. Nkhani yabwino: Izi ndizosavuta (komanso zosangalatsa) zokwanira kudzinyenga kuti muzichita tsiku lililonse.

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