Sonke sikholelwa ukuthi ukuvivinya umzimba kukwenza ube nempilo enhle, kodwa uma ezemidlalo zingakushintsha kusukela ngaphakathi ngaphandle, ungahlala kuwo unomphela?

Esihlokweni esithi "Ubudlelwano phakathi kwegalofu nempilo" eshicilelwe ku-British Journal of Sports Medicine, kutholwe ukuthi abadlali begalofu baphila isikhathi eside ngoba igalofu lisiza ukuvikela u-40% wezifo ezinkulu ezingapheli.Bathole ocwaningweni oluyi-4,944 lwegalofu nempilo ukuthi igalofu linenzuzo ngokomzimba nangokwengqondo kubantu bayo yonke iminyaka, futhi hhayi lokho kuphela, igalofu liphinde linikeze ithuba elihle kubantu bayo yonke iminyaka namakhono ukuzijabulisa, ukuzigcina kufanelekile, ukukhuthaza. imisebenzi yezenhlalo nomndeni nabangane, okubaluleke kakhulu kithi esiphila esikhathini samanje.

1 .Thola Impilo Ende

Abadlali begalofu baphila ngokwesilinganiso seminyaka emihlanu isikhathi eside kunabangabadlali begalofu futhi bawumdlalo ongadlalwa kusukela eminyakeni engu-4 ukuya kweyi-104. Basebenzisa abaningiizinsiza zokuqeqesha igalofuokuyinto indluumqeqeshi we-golf swingokuyithuluzi elingcono kakhulu lokufudumala,igalofu ukubeka umata,igalofu eshaya inethi,isikhwama igalofu smashect.Ebusika, abantu badlala igalofu endlini ukuze bazivocavoce ngezinhlobonhlobo zeigalofu izesekeli ukuqeqeshwa imishini.

Isiphetho sisukela ocwaningweni oluyingqopha-mlando oluhlobanisa idatha yamashumi eminyaka edatha yokufa kwabantu evela kuhulumeni wase-Sweden kanye nedatha yamakhulu ezinkulungwane zabadlali begalofu base-Sweden abanazo Ngaphansi kwalezi zimo, abadlali begalofu babenezinga lokufa eliphansi ngo-40% kunalabo abangadlali, futhi iminyaka yokuphila yayicishe ibe iminyaka emi-5.

2 .Vimbela futhi welaphe izifo

Igalofu iwumdlalo owusizo kakhulu ongasiza ekuvimbeleni nasekwelapheni izifo ezingama-40 ezihlukene ezingamahlalakhona, okuhlanganisa nesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, umdlavuza wekoloni, umdlavuza webele, unhlangothi, futhi usiza ukunciphisa ingozi yokukhathazeka, ukudangala nokuwohloka komqondo, phakathi kwazo, amathuba okuphuka kwe-hip ancishiswa ngo-36% -68%;amathuba okuba nesifo sikashukela anciphe ngo-30% -40%;amathuba okuba nesifo senhliziyo nemithambo yegazi anciphe ngo-20% -35%;amathuba okuba nomdlavuza wekoloni anciphe ngo-30%;ukudangala nokuwohloka komqondo kuncipha ngo-20% -30%;amathuba okuba nomdlavuza webele anciphe ngo-20%.

Ososayensi babuyekeze izifundo ze-5,000 futhi bathola ukuthi kuyasiza empilweni kuyo yonke iminyaka, kodwa izinzuzo zazivezwa ikakhulukazi kubantu asebekhulile.Igalofu ingasiza ukulinganisela futhi ithuthukise amandla emisipha, kuyilapho futhi ithuthukisa impilo yenhliziyo nemithambo yegazi, yokuphefumula kanye ne-metabolic.

UDkt Andrew Murray, ofunda ukuvivinya umzimba e-University of Edinburgh's Health Research Centre, uthe ukudlala igalofu njalo kungasiza abadlali beqe kalula amazinga okuvivinya umzimba anconywe ngokusemthethweni.Ubufakazi bubonisa ukuthi abadlali begalofu baphila isikhathi eside kunabangewona igalofu.UMurray uphinde wathi “amazinga e-cholesterol awo, ukwakheka kwawo emzimbeni, impilo, ukuzethemba nomuzwa wokuzethemba uyathuthuka.”

3 .Thola ukuqeqeshwa kokufaneleka

Igalofu iwukuzivocavoca okunamandla okumaphakathi kwabantu abaningi, kudla amandla aphindwe ka-3-6 ngomzuzu kunokuhlala, futhi umdlalo onemigodi engu-18 udinga isilinganiso sezinyathelo eziyi-13,000 nama-calories angu-2,000.

Ucwaningo lwaseSweden lubonise ukuthi ukuhamba ngezimbobo ezingu-18 kulingana no-40% -70% wokuqina kokuzivocavoca okunamandla kakhulu kwe-aerobic, futhi kulingana nemizuzu ye-45 yokuqeqeshwa kokuqina;isazi senhliziyo uPalank (EdwardA. Palank) Ucwaningo luye lwathola ukuthi ukuhamba nokudlala kunganciphisa ngempumelelo i-cholesterol embi futhi kugcine i-cholesterol enhle.I-Cholesterol iyinhlanganisela ye-lipid ebalulekile emzimbeni.Iyingxenye yolwelwesi lwamangqamuzana omuntu, oluhilelekile ekuhlanganisweni kwamahomoni ocansi, futhi amangqamuzana ethu obuchopho akhiwe cishe ngokuphelele.I-cholesterol embi kakhulu inyusa ubungozi besifo senhliziyo, ngakho igalofu ingathuthukisa izici ezaziwayo zengozi yesifo senhliziyo.

4 .Khulisa ukuzibandakanya komphakathi

Ukudlala igalofu kungasiza ekunciphiseni ubungozi bokukhathazeka, ukudangala kanye nokuwohloka komqondo, futhi kusize ukuthuthukisa impilo yomuntu siqu, ukuzethemba nokuzihlonipha.Kulolu cwaningo, amaphesenti angu-80 abadlali begalofu ayenelisekile ngokuphila kwawo komphakathi futhi ayengavamile ukuzizwa enesizungu.Ukuntuleka kokuxhumana komphakathi kungaxazululwa ngokubamba iqhaza kwegalofu, futhi isizungu somphakathi siye saboniswa njengengozi enkulu yezempilo kubantu asebekhulile iminyaka eminingi.

Yiqiniso, imvelo yesayensi yanoma yimuphi umdlalo ibaluleke njengokuvimbela kwawo.Igalofu wumdlalo wangaphandle ogxile emvelweni.Ukuchayeka esikhumbeni kuzodala ukushuka kanye nokulimala esikhumbeni.Ngesikhathi esifanayo, igalofu ingase ibangele ukulimala kwemisipha namathambo.Ngakho-ke, ukuvikelwa kwesayensi kanye nemidlalo yesayensi kubalulekile ngoba Akunakuzitshwa yinoma ubani odlala noma yimuphi umdlalo.

Kusukela eminyakeni emine kuya kweyi-104, igalofu lingathuthukisa impilo yabantu engokomzimba nengqondo, futhi ngesikhathi esifanayo libe nendima ebalulekile ekwandiseni ukuphila.Umdlalo onjalo ufanelwe ukuthandwa yilabo abawuthandayo, futhi kufanelekile ukuvumela abantu abaningi ukuba bahlanganyele kuwo!