About 'Runner's Face': Zoona kapena Mzinda Wakale Wam'mizinda?

Zamkati

• Kodi nkhope ya wothamanga ndi chiyani kwenikweni?
• Kodi kuthamanga kumayambitsa nkhope ya wothamanga?
• Momwe mungasamalire khungu lanu musanathamange, nthawi, komanso pambuyo pake
• Ubwino wambiri wothamanga
• Kuthamanga kumawotcha mafuta ndipo kungakuthandizeni kuti muchepetse kunenepa
• Kuthamanga kungathandize kuchepetsa zizindikiro zomwe zimakhudzana ndi nkhawa komanso kukhumudwa
• Kuthamanga kumathandiza mtima wanu ndipo kumateteza kumatenda ena
• Zowopsa zothamanga
• Kuthamanga kumatha kubweretsa kuvulala kwambiri
• Kuthamanga kumatha kuyambitsa zovuta zina kapena kuvulala kukulira
• Tengera kwina

Kodi ma mile onse omwe mwakhala mukudulawo ndi omwe amachititsa nkhope yanu kugwedezeka?

"Nkhope ya wothamanga," momwe amatchulidwira, ndi mawu omwe anthu ena amagwiritsa ntchito pofotokoza momwe nkhope imatha kuyang'ana patatha zaka zambiri akuthamanga.

Ndipo ngakhale mawonekedwe a khungu lanu amatha kusintha chifukwa cha zinthu zosiyanasiyana, kuthamanga sikumapangitsa nkhope yanu kuyang'ana motere.

Kuti tisiyanitse zowona ndi zabodza, tidapempha madokotala awiri opanga ma pulasitiki ovomerezeka kuti aganizire nthano yam'mizinda iyi ndikutipatsa chowonadi chenicheni cha nkhope ya wothamanga. Werengani kuti mudziwe zambiri.

Kodi nkhope ya wothamanga ndi chiyani kwenikweni?

Ngati mwakhala mukuzungulira kwa nthawi yayitali, mwina mudamvapo mawu oti "nkhope ya wothamanga."

Zomwe anzanu akutanthauza si nkhope yomwe mumapanga mukafika kumapeto. M'malo mwake, ndikuwoneka kwa khungu losalala kapena la saggy lomwe lingakupangitseni kuti muwoneke achikulire khumi.

Chifukwa chake, malinga ndi okhulupirira, ndikuti zonse zomwe zimachitika chifukwa chothamanga zimayambitsa khungu pankhope panu, makamaka masaya anu.

Anthu ena amanenanso za mafuta otsika thupi, kapena kuwonetsedwa kwambiri ndi dzuwa, zonse zomwe ndi zoyipa zenizeni kuposa malingaliro abwinobwino.

Kodi kuthamanga kumayambitsa nkhope ya wothamanga?

Ngati mukulimbana ndi nkhope ya wothamanga kapena mukuda nkhawa kuti khungu lanu lipita mwadzidzidzi kumwera mukayika ma mailosi ambiri, musadandaule.

Malinga ndi a Dr. Kiya Movassaghi, wopanga masewera olimbitsa thupi wodziwika bwino wopambana ndi wodziwika padziko lonse lapansi, kuthamanga sikungapangitse nkhope yanu kuwoneka motere.

Izi zati, akunena kuti kuphatikiza kukhala ndi thupi lowonda komanso kukhala padzuwa kwa nthawi yayitali, mosasamala kanthu momwe zimakhalira, kumangoyang'ana nkhope.

"Olima minda ang'onoang'ono, skiers, ogwira ntchito zomangamanga, oyendetsa panyanja, oyendetsa sitima, osewera tennis, oyendetsa njinga, okwera galasi - mndandanda ukhoza kupitilirabe - nthawi zambiri amakhala ndi mawonekedwe ofanana," akutero.

Ndiye, ndichifukwa chiyani mphekesera zakuti kuthamanga kumayambitsa nkhope yanu?

"Anthu amangosokoneza zovuta zomwe zikugwirizana," akutero a Movassaghi. "Zomwe timazitcha 'nkhope ya wothamanga' nthawi zambiri zimagwirizana ndi thupi la wothamangayo komanso moyo wake, koma kuthamanga sikuchititsa kuti munthu akhale wamaso pang'ono."

Nthano yamatawuni yomwe idapanga mawonekedwe awa imayambitsidwa chifukwa cha kuchepa kwa voliyumu komanso kukhathamira kwa khungu.

"Tikamakalamba, khungu lathu limatulutsa collagen ndi elastin yocheperako, ndipo kuwala kwa UV kumathamangitsa izi," akutero a Movassaghi.

Izi ndizomveka; ukalamba komanso kuwonekera padzuwa zimakhudza khungu lathu. Nkhani yabwino? Pali zomwe mungachite kuti muchepetse izi.

Momwe mungasamalire khungu lanu musanathamange, nthawi, komanso pambuyo pake

Ngakhale nkhope ya wothamanga ndi nthano yakumizinda, mukufunikirabe kuchita khama posamalira khungu lanu, makamaka ngati mukuchita masewera olimbitsa thupi panja.

Dr. Farrokh Shafaie, dokotala wodziwika bwino wa pulasitiki, akuti achitepo izi kuti muteteze khungu lanu:

1. Nthawi zonse mafuta oteteza ku dzuwa musanathamange. Kukhala otetezedwa ndi sunscreen yoyenera ya SPF kumatha kuchepetsa kuchepa kwa ma radiation oyipa a ultraviolet ndikuchepetsa mwayi wanu wowotcha dzuwa.
2. Nthawi zonse thirani mafuta mukamagwiritsa ntchito zonona zakukalamba kapena kukweza / kupopera kuti musinthe khungu.
3. Onetsetsani kuti mumamwa madzi ambiri. Kutaya madzi kochepa kumayambitsa matenda ochuluka okhudzana ndi khungu.

Kuphatikiza apo, kuvala chipewa kapena chowonera dzuwa nthawi zonse kumatha kuteteza khungu ndi maso anu padzuwa. Kuphatikiza apo, imanyowetsa thukuta!

Ubwino wambiri wothamanga

Tsopano popeza tachotsa nthanoyo ndikumva zowona, ndi nthawi yoti muganizire zifukwa zonse zomwe mungafune kuyamba (kapena kupitiliza) kuthamanga.

Ngakhale si mndandanda wathunthu wazopindulitsa, Nazi zina mwazifukwa zofala kwambiri zokugwirani miyala.

Kuthamanga kumawotcha mafuta ndipo kungakuthandizeni kuti muchepetse kunenepa

Chimodzi mwazifukwa zazikulu zomwe anthu ambiri amamangirira nsapato zawo kumutu ndikutulutsa kapena kuchepetsa thupi.

Izi ndizomveka, makamaka mukawona kuti mphindi 30 zothamanga pa 6 mph, malinga ndi Harvard Health, zitha kuwotcha:

• Ma calories 300 kwa munthu wa mapaundi 125
• Makilogalamu 372 a munthu mapaundi 155
• Makilogalamu 444 a munthu wa mapaundi 185

Kuthamanga kungathandize kuchepetsa zizindikiro zomwe zimakhudzana ndi nkhawa komanso kukhumudwa

Kuthamanga ndi zochitika zina zolimbitsa thupi zitha kutengapo gawo lofunikira pochepetsa zizindikilo zomwe zimakhudzana ndi kukhumudwa komanso nkhawa.

Zochita zakuthupi zitha kupewetsanso kapena kuchedwetsa kuyambika kwamatenda osiyanasiyana amisala, malinga ndi a

Ndikofunika kuzindikira kuti kuchita masewera olimbitsa thupi sikulowa m'malo mwa njira zina zamankhwala, monga upangiri kapena mankhwala.

M'malo mwake, itha kukhala gawo limodzi lamankhwala othandizira kukhumudwa kapena kuda nkhawa.

Kuthamanga kumathandiza mtima wanu ndipo kumateteza kumatenda ena

Kuthamanga ndi zina zolimbitsa thupi kumatha kukutetezani ku matenda amtima, matenda oopsa, komanso kupwetekedwa mtima, mwazinthu zina zokhudzana nazo.

Malipoti akuti kuchita masewera olimbitsa thupi nthawi zonse kumachepetsa chiopsezo chanu:

• khansa ina
• matenda ashuga
• mitima matenda

Komanso, kuchita masewera olimbitsa thupi pafupipafupi kumatha:

• kutsika kwa magazi
• kwezani ma cholesterol a HDL (abwino)
• kuchepetsa triglycerides

Zowopsa zothamanga

Monga mtundu wina uliwonse wa masewera olimbitsa thupi, kuwonjezera pa zabwino zambiri, kuthamanga kumabweranso ndi zoopsa zina.

Ngakhale zoopsa zambiri zimadalira thanzi lanu komanso thanzi lanu, zina zimakhala zodziwika bwino kwa othamanga ambiri.

Kuthamanga kumatha kubweretsa kuvulala kwambiri

Kuvulala mopitirira muyeso kumakhala kofala kwa othamanga amitundu yonse. Zili choncho chifukwa cha kuwonongeka kwa thupi lanu chifukwa choponda miyala, komanso minofu, mafupa, ndi mitsempha yomwe sinakonzekere kutenga katunduyo.

Mwachitsanzo, kuvulala kumeneku kumatha kuchitika ndi othamanga atsopano omwe amachita mofulumira kwambiri, kapena othamanga othamanga omwe sawoloka kapena kulola kupumula kokwanira kuti achire.

Kuthamanga kumatha kuyambitsa zovuta zina kapena kuvulala kukulira

Ngati mukuvulala pakali pano kapena mukuchira chifukwa chovulala, kapena muli ndi thanzi lomwe lingathe kukulirakulira mukathamanga, mungafune kupeza njira yatsopano yochitira masewera olimbitsa thupi.

Zovulala zina, makamaka kumunsi kwa thupi, zimayenera kuchira musanayike ma mile angapo. Zina mwazovulala zodziwika bwino zokhudzana ndi kuthamanga ndi izi:

• chomera fasciitis
• Achilles tendonitis
• ziphuphu
• iliotibial band matenda
• kupanikizika kwa nkhawa

Komanso, kuthamanga kungapangitse kuti matenda a nyamakazi awonjezeke popanda kusamala. Pofuna kupewa kuwonjezeka kwa matenda a nyamakazi, Arthritis Foundation imalimbikitsa:

• kupita pang'onopang'ono
• kumvetsera thupi lanu
• kuvala nsapato zoyenera
• ikuyenda pamalo ofewa, monga phula kapena udzu

Tengera kwina

Masaya owonda, obowoka omwe mungaone pa othamanga ena samachitika mwachindunji chifukwa chothamanga, mosiyana ndi zomwe ambiri amakhulupirira.

Kupanda chitetezo cha dzuwa kumatha kukhala koyambitsa, kapena kungochepetsa thupi.

Mosasamala chifukwa chake, musalole kuti nthano yamatawiyi ikulepheretseni kupeza zabwino zonse zomwe zimadza chifukwa chothamanga.