Tonse timakhulupirira kuti kuchita masewera olimbitsa thupi kumakupatsani thanzi, koma ngati masewerawa angakusintheni kuchokera mkati mpaka kunja, kodi mungakhale nawo mpaka kalekale?

M'nkhani yakuti "Ubale pakati pa gofu ndi thanzi" lofalitsidwa mu British Journal of Sports Medicine, anapeza kuti ochita gofu amakhala ndi moyo wautali chifukwa gofu imathandiza kupewa 40% ya matenda aakulu aakulu.Adapeza kuchokera ku kafukufuku wa 4,944 pa gofu ndi thanzi kuti gofu ili ndi phindu lakuthupi ndi m'malingaliro kwa anthu amisinkhu yonse, osati izi zokha, gofu imaperekanso mwayi waukulu kwa anthu azaka zonse ndi kuthekera kosangalala, kukhala olimba, kulimbikitsa. zochitika zamagulu ndi achibale ndi abwenzi, zomwe ziri zofunika kwambiri kwa ife akukhala mu nthawi yamakono.

1 .Khalani ndi Moyo Wautali

Osewera gofu amakhala nthawi yayitali zaka zisanu kuposa osasewera gofu ndipo ndi masewera omwe amatha kuseweredwa kuyambira azaka 4 mpaka 104. Amagwiritsa ntchito zambiri.zothandizira maphunziro a gofuzomwe ndimphunzitsi wa gofuchomwe ndi chida chabwino kwambiri chotenthetsera,gofu kuika mphasa,gofu kugunda ukonde,thumba la gofuect.M'nyengo yozizira, anthu akusewera gofu m'nyumba kuti azichita masewera olimbitsa thupi ndi A zosiyanasiyanazida zophunzitsira gofu.

Zotsatirazi zimachokera ku kafukufuku wodziwika bwino womwe umagwirizanitsa zomwe zachitika zaka makumi ambiri zakufa kwa anthu kuchokera ku boma la Sweden komanso zambiri za mazana masauzande a osewera gofu aku Sweden omwe ali mumikhalidwe iyi, ochita gofu anali ndi 40% yaimfa zotsika kuposa osasewera, komanso moyo unali wotalikirapo pafupifupi zaka 5.

2 .Kupewa ndi kuchiza matenda

Gofu ndi masewera othandiza kwambiri omwe angathandize kupewa ndi kuchiza matenda aakulu 40, kuphatikizapo matenda a mtima, matenda a shuga a mtundu wa 2, khansa ya m'matumbo, khansa ya m'mawere, sitiroko, komanso amathandizira kuchepetsa chiopsezo cha nkhawa, kuvutika maganizo ndi dementia. kuthekera kwa kusweka kwa chiuno kumachepetsedwa ndi 36% -68%;kuthekera kwa matenda a shuga kumachepetsedwa ndi 30-40%;mwayi wa matenda a mtima ndi sitiroko yafupika ndi 20% -35%;kuthekera kwa khansa ya m'matumbo kumachepetsedwa ndi 30%;kukhumudwa ndi kukhumudwa kumachepetsedwa ndi 20% -30%;kuthekera kwa khansa ya m'mawere kumachepetsedwa ndi 20%.

Asayansi adawunikiranso maphunziro a 5,000 ndipo adapeza kuti zinali zothandiza kwa thanzi pazaka zonse, koma zopindulitsa zidadziwika makamaka kwa okalamba.Gofu imatha kuthandizira kulimbitsa thupi komanso kulimbitsa mphamvu ya minofu, komanso kupititsa patsogolo thanzi la mtima, kupuma komanso kagayidwe kachakudya.

Dr Andrew Murray, yemwe amaphunzira zolimbitsa thupi ku University of Edinburgh's Health Research Center, adati kusewera gofu pafupipafupi kumatha kuthandiza osewera kupitilira masewera olimbitsa thupi omwe akulimbikitsidwa.Umboni ukuwonetsa kuti osewera gofu amakhala nthawi yayitali kuposa omwe sali gofu.Murray ananenanso kuti “mafuta a kolesterolini awo, thupi lawo, thanzi lawo, kudziona kuti n’ngofunika komanso kuti ndi wofunika zimasintha.”

3 .Phunzirani zolimbitsa thupi

Gofu ndi masewera olimbitsa thupi olimbitsa thupi kwa anthu ambiri, omwe amadya mphamvu zochulukirapo 3-6 pamphindi kuposa kukhala, ndipo masewera a 18-hole amafunikira masitepe 13,000 ndi ma calories 2,000.

Kafukufuku wa Swedish adawonetsa kuti kuyenda m'mabowo a 18 ndikofanana ndi 40% -70% ya mphamvu ya masewera olimbitsa thupi kwambiri, komanso ikufanana ndi mphindi 45 zolimbitsa thupi;katswiri wa matenda a mtima Palank (EdwardA. Palank) Kafukufuku wasonyeza kuti kuyenda ndi kusewera kungathandize kuchepetsa mafuta m’thupi komanso kusunga mafuta m’thupi.Cholesterol ndi gawo lofunikira la lipid m'thupi.Ndi gawo la ma cell amunthu, omwe amakhudzidwa ndi kaphatikizidwe ka mahomoni ogonana, ndipo maselo athu aubongo amapangidwa ndi izo.Cholesterol yoyipa kwambiri imawonjezera chiopsezo cha matenda amtima, motero gofu imatha kusintha zomwe zimadziwika kuti zingayambitse matenda amtima.

4 .Wonjezerani kucheza ndi anthu

Kusewera gofu kungathandize kuchepetsa nkhawa, kukhumudwa komanso kukhumudwa, komanso kumathandizira kukhala ndi thanzi labwino, kudzidalira komanso kudzidalira.Pakafukufukuyu, 80 peresenti ya osewera gofu anali okhutira ndi moyo wawo wamagulu ndipo nthawi zambiri sankakhala osungulumwa.Kupanda kuyanjana ndi anthu kungathetsedwe mwa kutenga nawo mbali pa gofu, ndipo kusungulumwa kwa anthu kwasonyezedwa kuti ndi vuto lalikulu la thanzi la anthu okalamba kwa zaka zambiri.

Inde, chikhalidwe cha sayansi cha masewera aliwonse ndi ofunika monga kupewa kwake.Golf ndi masewera akunja ozikidwa pa chilengedwe.Kuwonekera pakhungu kumayambitsa kutentha ndi kuwonongeka kwa khungu.Nthawi yomweyo, gofu imathanso kuvulaza minofu ndi mafupa.Choncho, chitetezo cha sayansi ndi masewera a sayansi ndi ofunikira kwa Iwo sangakhoze kunyalanyazidwa ndi aliyense amene amasewera masewera aliwonse.

Kuyambira ali ndi zaka 4 mpaka zaka 104, gofu ingathandize kuti munthu akhale ndi thanzi labwino m’thupi ndi m’maganizo, ndipo panthaŵi imodzimodziyo amathandiza kwambiri kutalikitsa moyo.Masewera otere ndi oyenera kukondedwa ndi omwe amawakonda, komanso ndi bwino kuti anthu ambiri azichita nawo!