Zochita Zabwino Kwambiri Zokuthandizani Kudya

Zamkati

• 1. Yoga
• 2. Tai chi
• 3. Kupuma kwambiri
• 4. Kuyenda
• 5. Zochita zolimbitsa thupi
• Tengera kwina

Chidule

Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuti chakudya chiziyenda m'matumbo, m'mimba, komanso kuti mukhale ndi thanzi labwino. Koma kupeza ntchito yoyenera yothandizira chimbudzi kungakhale kovuta, makamaka ngati muli ndi vuto la m'mimba (GI).

Nazi mitundu isanu ya masewera olimbitsa thupi omwe angathandize kugaya chakudya ndipo nthawi zambiri imakuthandizani kuti mukhale bwino.

1. Yoga

Kwa anthu ambiri, maseŵero a yoga ndi mchitidwe wauzimu. Komanso, kupumira, kupuma, ndi kusinkhasinkha zonse zimathandizira kukulitsa thanzi lanu lakuthupi ndi lamaganizidwe.

Pakafukufuku wa 2016 wokhudza anthu omwe ali ndi matenda a Crohn's ofooka kapena ofatsa, ofufuza adapeza kuti kuchita masewera olimbitsa thupi ndi yoga kumapangitsa moyo kukhala wathanzi komanso kupsinjika kopanda zovuta.

Ma yoga ambiri amakhala otetezeka. Koma ngati simukudziwa momwe mungachitire bwino, mutha kudzivulaza. Mutha kuyamba ndikuphunzira zovuta zingapo tsiku lililonse. Ngati simukudziwa komwe mungayambire, pali mapulogalamu ndi makanema ambiri opangira oyamba kumene kupitilira patsogolo.

Ngati mumachita zambiri pagulu, lembani kalasi. Izi ziwonetsetsanso kuti mukuchita bwino molondola. Maphunziro amatha mphindi 60 mpaka 90 ndipo amakumana kangapo pamlungu. Nazi zinthu zina zokuthandizani kuti muyambe:

• Yoga Yamasiku Onse - Kulimbitsa Thupi & Kulimbitsa Thupi. Pulogalamuyi yam'manja imapereka makalasi otsogolera a yoga ndi malangizo mwatsatanetsatane. Muthanso kufunsa mafunso a aphunzitsi, komanso kufananiza zolemba ndikulimbikitsidwa ndi ophunzira ena.
• Pezani Mphunzitsi Wolemba Yoga. Ichi ndi database yosaka kuchokera ku Yoga Alliance.
• Pezani mlangizi wa yoga. Ili ndi mndandanda wofufuzidwa kuchokera ku IDEA Health and Fitness Association.

2. Tai chi

Tai chi ndichizolowezi chamakedzana chazomwe zimayenda pang'onopang'ono ndikupumira kwambiri. Ndi njira yotsika kwambiri yotambasulira ndikuchita masewera olimbitsa thupi.

Ngakhale pali malo owonjezera owerengera, kafukufuku akuwonetsa kuti tai chi itha kusintha moyo wathanzi mwa anthu athanzi komanso omwe ali ndi matenda osachiritsika.

Kuti mupindule ndi tai chi, muyenera kuchita bwino. Mutha kuphunzira kuchokera pavidiyo, koma zingakhale zosangalatsa kwambiri kulowa nawo mkalasi motsogozedwa ndi mlangizi waluso. Dziwani zambiri:

• Pezani mphunzitsi wa tai chi. Uwu ndi mndandanda wina wofufuzidwa kuchokera ku IDEA Health and Fitness Association.
• Tai Chi 5 Mphindi pa Tsiku. Mndandanda wamavidiyowu wapangidwira oyamba kumene ndipo umapereka mayendedwe ofunikira kwambiri mu mphindi zochepa.
• Tai Chi ndi Qi Gong Zaumoyo Wathanzi. Izi zochokera ku National Center for Complementary and Integrative Health zimakutengerani kuchokera koyambira kuti muziziziritsa pafupifupi mphindi 15.

3. Kupuma kwambiri

Kupuma kwambiri ndi gawo lofunikira la yoga ndi tai chi, koma itha kuyimiranso yokha ngati masewera olimbitsa thupi. Kupsinjika kumakhudza chitetezo cha mthupi lanu, ndikukusiyani pachiwopsezo cha mavuto azaumoyo. Pang'ono, kupuma kwakukulu kumadzaza mapapu anu ndi mpweya ndipo kumatha kuthana ndi nkhawa.

Kuchita masewera olimbitsa thupi ndi poyambira pabwino:

1. Pezani malo abata, abwino kukhalapo kapena kugona.
2. Tengani mpweya wautali, wakuya m'mphuno mwanu. Ganizirani kumverera kwa chifuwa chanu ndi mimba yanu ikukula pamene mapapu anu amadzaza ndi mpweya.
3. Pumirani pang'onopang'ono kudzera mkamwa kapena mphuno. Chitani izi kwa mphindi 10 mpaka 20 tsiku lililonse.

Mukayamba chizolowezi, yesani njira zina zopumira, monga:

• Pumirani + Mphunzitsi Wosavuta Wopuma. Izi pulogalamu yam'manja imaphatikizanso magawo owongoleredwa omwe amakhala mphindi imodzi mpaka ola limodzi.
• Kuyankha Komasuka. Kanemayo wosinkhasinkha wa mphindi 17 kuchokera kuphiri la Sinai Health System, mumangotseka ndikutsatira.
• Kupuma Kwachilengedwe - Pranayama. Pulogalamu yamtunduwu imakuthandizani kuyeserera kupuma ndipo imaphatikizaponso maphunziro oyambira kumene kwa ophunzira akutsogolo.

4. Kuyenda

Pankhani ya matenda opatsirana a m'mimba (IBD), kuchita masewera olimbitsa thupi kumachepetsa zizindikilo za IBD. Zimalimbikitsidwanso kukonza zovuta komanso moyo wonse. Kuchita masewera olimbitsa thupi kumatha kukulitsa kuyankha kotupa, ndikupangitsa kuyenda kukhala chisankho chabwino.

Ngati simunachite masewera olimbitsa thupi kwakanthawi, mutha kuyamba ndi kuyenda kwakanthawi mozungulira kamodzi kamodzi patsiku ndikupanga kuchokera pamenepo. Nawa maupangiri ochepa kuti mupindule kwambiri ndiulendo wanu:

• Dziwani momwe mukukhalira. Sungani msana wanu molunjika, koma osati ouma.
• Lolani manja anu azisunthira momasuka.
• Khwerero kuyambira chidendene mpaka chala.
• Sankhani nsapato zothandizidwa bwino ndi chipilala komanso zokhazokha.
• Khazikitsani ndandanda ndikukonzekera njira yanu.
• Ngati kuli kovuta kupitiriza kuchita chidwi, pemphani wina kuti ayende nanu.
• Ngati kuyenda panja sikukuthandizani, yesetsani kugwiritsa ntchito chopondera kunyumba kapena malo ochitira masewera olimbitsa thupi.
• Ngati mwaphonya tsiku, osapanikizika nazo. Ingoyambitsaninso mawa.

Pali njira zambiri zowunikira momwe mukuyendera ndikupanga zinthu zosangalatsa. Mwachitsanzo:

• NtchitoTracker Pedometer. Izi pulogalamu yam'manja imakuthandizani kuti muziyang'ana mayendedwe anu ndi mtunda mukanyamula foni yanu mozungulira.
• Nyimbo Zoyendetsa Masika. Pulogalamuyi yam'manja imakuthandizani kuti muzisintha makonda anu oyenda kuti mukhale olimbikitsidwa.
• Kuyenda Kuyenda & Kukonzekera Chakudya. Pulogalamu yam'manjayi imapereka zolimbitsa thupi poyenda molingana ndi msinkhu wanu wolimba, kuphatikiza maupangiri ambiri ndi malingaliro olimbikitsira.

5. Zochita zolimbitsa thupi

Tonse titha kupindula ndimphamvu zam'mimba komanso zam'mbuyo. Situps, zopindika m'mimba, ndi matabwa zonse ndi zitsanzo za masewera olimbitsa thupi. Ndikofunikira kwambiri kuchita masewera olimbitsa thupi molondola kuti mupewe kuvulala kumbuyo kwanu. Wophunzitsa wanu akhoza kukuthandizani kuti muziyang'ana njira yoyenera. Kapena mutha kuphunzira kuchokera kumavidiyo ndi mapulogalamu monga:

• Mphindi 12 Wokhala Pazolimbitsa Thupi. Kanemayo amapereka malangizo mwatsatane-tsatane pazochita zolimbitsa thupi kuti musinthe minofu yanu yayikulu.
• Tsiku ndi Tsiku Ab Workout- Abs Fitness. Pulogalamuyi yam'manja imathandizira kugwira ntchito abs mu mphindi 5 mpaka 10 patsiku. Mulinso makanema okuwonetsani momwe mungachitire masewera olimbitsa thupi molondola.
• Fitness Buddy: Gym Workout Log. Izi pulogalamu yam'manja imaphatikizaponso mapulani am'magulu, monga zoyambira.

Tengera kwina

Kuchita masewera olimbitsa thupi ndibwino paumoyo wanu wonse. Koma ngati muli ndi vuto la GI, kuvulala, kapena matenda aakulu, kambiranani ndi dokotala musanayambe pulogalamu yatsopano. Amatha kukuthandizani kuphunzira malire anu ndikupatseni chidziwitso chambiri phindu lochita masewera olimbitsa thupi ndi matenda anu.

Mukakhazikitsa chizolowezi chochita masewera olimbitsa thupi omwe amakuthandizani, pitirizani kutero. Muyenera kudzipereka kwathunthu ku thanzi lanu komanso thanzi lanu kuti mupindule ndi masewera olimbitsa thupi.