Fumana Ukuhamba Ukukhusela Isifo Sikashukela, Ukunyameka Neengxaki
Yintoni eyenzekayo xa uhlala ehleli kwaye ungafumani umthamo wemihla ngemihla yomsebenzi? Uphakamisa umngcipheko wokutyeba kwaye uphuhliso lwesifo sikashukela se-2. Xa usuhlobo lwe-2 lwesifo sikashukela, unobungozi obunzulu besifo senhliziyo, isifo , isifo sesifo, isifo sengqondo, kunye neenyawo kunye neengxaki zesikhumba.
I-World Health Organisation ithi impilo yokuhlala yindawo enye yezona zinto ezibangela ukufa nokukhubazeka.
Ingxelo ye-300,000 yokufa kwangaphambi komnyaka ngamnye eUnited States yedwa. Ezi zokufa zibangelwa sisifo se-cardiovascular disease-into ethile abantu abanesifo sikashukela kunye ne-prediabetes abasengozini enkulu kunabanye.
Sibanzi
Enye indlela yokugcina ubunzima obunempilo okanye ukunciphisa umzimba ngokusebenzisa umzimba. I-CDC kunye ne-American College of Medicine Medicine batusa ukuba abantu bathathe inxaxheba ngokuthe ngqo kumsebenzi womzimba onamandla okungenani imizuzu engama-30 ngosuku, ubuncinane iintsuku ezintlanu ngeveki. Nangona kunjalo ngaphantsi kwesigamu samaMerika bafumana isixa esicetywayo somsebenzi, ngokokuhlola kweCDC. Kude kuqatsele? I-25% ayifumananga nantoni na.
Abantwana abahlali kakuhle, nokuba. Ukunyuka kwexesha elichithwe kunye nomabonwakude, iikhomputha, imidlalo yevidiyo, iifowuni kunye nomsebenzi wesikolo kuthetha ixesha elincinci elijikelezayo kunye nokudlala ngaphandle. Ngokutsho kwiZiko leSizwe leeMpilo zeeMpilo, ukususela ngowe-1976, inani labantwana abangaphezu komzimba e-United States liphindwe kathathu.
Ngendlela efanelekileyo, oku kuthetha ukuba namhlanje abantwana abangaphezu kwe-1 kwabangu-6 abaphakathi kweminyaka eyi-12 ukuya kwe-19 banomkhulu kakhulu kwaye basengozini yeengxaki zempilo.
Indima Yokuzivocavoca
Ukugcina isisindo somzimba ngokulingana nokuphakama kuyindlela efanelekileyo yokulawula isifo sikashukela. Ngokusebenzisa imizuzu engama-30 ngosuku, iintsuku ezintlanu ngeveki, abantu banokuthintela i-prediabetes ekubeni yinto yesifo sikashukela.
Ukuba umntu sele sele enesifo sikashukela se-2, umlinganiselo ofanayo wokubasebenzisa unokubanceda ukunciphisa ingozi yempilo nokuphucula ukulawula imeko yabo.
Ukutya kuphuhliwe kube yimichiza-enye ye-glucose - kwaye ikhutshwe kwigazi. I-pancreas ikhupha i-insulin, evumela i-glucose ukuba ingene kwiiseli njengomthombo wamandla. Xa abantu bengasebenzi, imizimba yabo ayikwazi ukusebenzisa i-insulin ngempumelelo. Oku kuyaziwa ngokuba yi-insulin ukumelana nokuvalelwa kwe-insulin. Ukuba oko kwenzeka, i-pancreas ithumela ngaphandle kwe-insulin ngaphezulu ukunceda, kodwa endaweni yokuguqula amandla, igcina ubuninzi beoli. Oku kubangela ukwanda kwimiba yeshukela yegazi kwaye kunokukhokelela kwisifo seswekile sesi-2.
Uphando luye lwabonisa ukuba nokuba iseshoni enye yokusebenza ngokomzimba ingakunceda ukuphucula ikhono lomntu lokusebenzisa i-insulin. Nangona kunjalo, isiphumo sigcina iiyure ezingama-12 ukuya kuma-48 kuphela, oku kuthetha ukuba umsebenzi oqhelekileyo owenziwe rhoqo ufuneka ukuze ugcine i-insulin isebenze ngokufanelekileyo.
Ukuphonononga iingozi zempilo
Ugqirha unokunceda abanesifo sikashukela ukuba bahlole indlela yabo yokuphila kunye nempilo yonke. Indlela ekhawulezayo yokufumana isicatshulwa semeko yengozi yempilo ngokulinganisa i-index ye-mass mass (BMI) nobukhulu bomlenze.
Iimpawu ze-BMI zamanqwanqwa omzimba ngokusekelwe kukuphakama nobunzima.
Amanqaku angama-18.5 ukuya ku-24.9 athatyathwa kwinqanaba eliqhelekileyo. Amanqaku angama-25 abonisa umngcipheko ophezulu kwaye amanqaku angama-40 nangaphezulu abonisa ingozi ephezulu kakhulu.
Uphando olutshanje lubonisa ukuba ubungakanani bunobubi bungabonakaliso obaluleke ngakumbi bezempilo kuneBMI. Isiqhamo esikhulu sikhombisa amaninzi esisu esiswini, esibeka umntu engozini enkulu yesifo sikashukela se-2. Ngokuqhelekileyo, amadoda kufuneka asebenze kubukhulu besinqe esingama-intshi angama-35 okanye ngaphantsi kwaye abesetyhini bafanele basebenze ubuncinci beesentimitha ezingama-32 okanye ngaphantsi.
Indlela Yokuqalisa Ngomsebenzi Wokwenyama
- Hlola kuqala ugqirha ukuba uhlakulele umsebenzi okhuselekileyo womsebenzi.
- Phuza amanzi amaninzi.
- Yenza into ngoxa ukhangele iTV, ukuthumela imiyalezo, okanye ukusebenzisa ikhompyutha okanye ithebhulethi; ukuphakamisa izisindo zesandla okanye umlenze uphakamisa.
- Dlala itek okanye enye imidlalo yangaphandle kunye nosapho kunye nabahlobo.
- Thatha inja yentsapho (okanye inja yommelwane) ukuhamba okude.
- Thatha izitebhisi endaweni yeendawo zokuphakamisa kunye nokuhamba, kwaye uhambe apho kunokwenzeka khona.
- Fumana i-pedometer okanye ibhendi yokuzimelela kwaye usethe iinjongo zenyathelo lemihla ngemihla.
Iingcebiso kubaSebenzi beeHhovisi ukuba babe ngabasebenzi abakhulu
- Sebenzisa ixesha lokutya sasemini uhamba okanye kwindawo yokuzivocavoca.
- Hamba uye kwindawo yokugcina indlela ende.
- Paka imoto kude nomnyango wangaphambili.
- Bike okanye uhambe ukuya emsebenzini.
- Hamba kumaofisi osebenza nabo endaweni yokuthumela imiyalezo, ukubiza okanye ukuthumela ii-imeyile.
Iingcebiso zabantwana kwi-Active Play
- Zama umdlalo wevidiyo womdaniso.
- Ukunikezela ukuhamba inja yommelwane (leyo ingaba yindlela efanelekileyo yokufumana imali encinci)
- Hlola ummandla ngezinyawo (cela abazali kuqala imvume)
- Hamba ukuhamba ngebhayisikili okanye uhambe nabahlobo.
- Sebenzisa intambo yokuqaqa.
- Joyina iqela esikolweni.
"Khangela njengolu cwangciso lokulondoloza umhlalaphantsi," kusho uBrian Konzelman, umqeqeshi oqinisekisiweyo, wezemidlalo kunye nomsunguli we-Living Strong Fitness Training eWaco, eTexas. Umsebenzi wokuzilolonga utshalo-mali kwikamva lakho, impilo yakho kunye nempilo yakho. "
Imithombo:
Indlela yokuphila yokuzikhusela: Inkqubo yeSizwe yezeMpilo. Umbutho WezeMpilo Wehlabathi. 2 Septemba 2007.
UManson, JoAnn, uPatrick Skerrett, uFilig Greenland kunye noTheodore VanItallie. "Iipandemics eziNyukayo zokuPhalala nokuPhepha kweMpilo." IiNcwadi zoLondolozo lwangaphakathi. 14.3 (2004): 249-258. 2 Septemba 2007.
U-Haskell WL, u-Lee IM, uPate RR, uPowell KE, uBlair SN, u-Franklin BA, i-Macera CA, u-Heath GW, uMnumzane PD, u-Bauman A. " Umsebenzi wezoPilo kunye neMpilo kaRhulumente. American Heart Association . " Ukuhamba. 2007 uAgasti 1.
Umsebenzi wePhysical Important Important, April 9, 2015. Umbutho waseMelika weSwekile, ufikelele kwi-2/3/16.