Iimiphumo ezimbi zeNdlela yokuphila
Uhleli kakhulu. Hayi, ngokungqongqo. Inyaniso nje yokuba ufunda le nqaku ibonisa ukuba uyakwazi ukufumana into oyifunayo kwi-Intanethi, ngoko ke, mhlawumbi, ngumntu osebenzisa rhoqo ikhomputha, kwaye ngoko ke, unokuhlala ehleli.
Izifundo ezininzi sele zilungelelanise ixesha abantu abahleliyo (ukubukela iTV, ukusebenza, usebenzisa ikhomputha, ukuqhuba, ukutya) kwingozi enkulu yentsholongwane yomzimba.
Ukongezelela, ixesha elihleliyo lidibanisa ngamandla kunye nesifo sesifo sikashukela , isifo sikashukela , ukukhuluphala, ukunyuka kwegazi , ukunyuka kwe- triglycerides , nokunciphisa i- HDL ("entle") kunye nomdlavuza. Okubi kakhulu, olunye uhlalutyo olukhulu lweemeta olupapashwe ngo-2015 lubonisa ukuba nokuba nxaxheba kwindlela yokuzilolonga rhoqo akunciphisi imiphumo emibi yokuhlala ixesha elide.
Abanye abaphandi banokugqiba ukuba ukuhlala ixesha elide kunempembelelo engozini yomzimba efana nokutshaya.
Iinzuzo zokungahlali
Nangona uqeqesho oluqhelekileyo lulungile kuwe, oko ukwenzayo kwiiyure ongayisebenzisiyo kubalulekile.
Ucwaningo lwaseAustralia olupapashwe ngoJulayi 2015 lubike ngezifundo ezingu-700 ezaziphethe izihlolwe zengqesho ezaziqokelele i-posture kunye nedatha yomsebenzi (okt, ixesha lokuma nokuhlala). Bafumanise ukuba ixesha elide abantu basebenzisa i-BMIs, amazinga e-glucose, iinqununu, iinqanaba ze-triglyceride kunye nezantsi zazo ze-cholesterol ze-HDL.
Ngokuchasene, abantu abade bachitha bemi, ngokufanelekileyo oku kulandelwayo okufanayo.
Ababhali bacacisa ukuba, "kubangelwa" ukuhlala ixesha lokuma (okanye ukuhamba) kunokunciphisa kakhulu imingcipheko yesifo senhliziyo .
Ngenxa yokuba uphando oluninzi kwiminyaka embalwa edlulileyo lunike iziphumo ezifanayo, iindidi ezahlukeneyo zeengcali emhlabeni jikelele zihlaziya izikhokelo zazo ukugxininisa ukubaluleka kokunciphisa ixesha esichitha ukuhlala, nokunyusa ixesha esichitha ukuma okanye (ngokubhetele kangcono).
Kutheni Uhlala Ubi?
Kutheni sifanele sihlale sibi? Ngokuqinisekileyo, ukuhlala (okanye ukulala) kunciphisa uxinzelelo kwi-cardiovascular system, kwaye ivumela intliziyo kunye nemithambo yegazi ukuba "ziphumle." (Esi sinye isizathu sokuba umbhede ulungele ukubuyisela kwiimeko ezithile zonyango.) Ngokwahlukileyo, ukuma kubangele Intliziyo kunye nenkqubo yokujikeleza isasebenza nzima, nje ukugcina uxinzelelo lwegazi oluqhelekileyo. Inqanaba elisezantsi lokunciphisa umzimba we-cardiovascular associated with a sitting long can therefore produce a relative heart conditioning deconditioning. Ixesha elithe gqithwa limi, ngakolunye uhlangothi, liza kukhokelela ekuphuculeni i-cardiovascular and muscular tone. Konke oku kunengqiqo.
Ngakolunye uhlangothi, idatha eqokelelwe kuze kube yimini ibonisa nje umbutho phakathi kokuhlala kunye nenengozi yempilo yengqondo, kwaye ungabonakali ubuhlobo obucacileyo bobudlelwane. Ukongezelela, ngezinye iimeko ezimbalwa izifundo ezikhoyo ukuza kuxhomekeka kwiinkcukacha ezichaziweyo, kunye nezinye iintlobo ezingenalo injongo zokuqokelela idatha. Kunzima ukwenza izigqibo eziqinileyo kwilo datha.
Ngoku ngoku ukuba wonke umntu okhuselekileyo uye wavuswa, uphando luyaqhubeka ukusebenzisa ulwazi olujoliswe kuyo (ukusuka kwintsholongwane ekhuselekayo) ukuvavanya ngokumalunga ubudlelwane phakathi kokuhamba, umsebenzi kunye neziphumo, nangona kubaluleke ngakumbi, ukuba ingaba iziphumo zengqondo ziphuculwe ngokunciphisa ukuhlala / ukuma komntu umlinganiselo.
Kwiminyaka embalwa sifanele siyazi ngokuqinisekileyo.
Okukwintsusa
Nangona singenako ukufakazela ukuba kukhokelela kwizifo ze-cardiovascular , kukho izizathu ezintle zokuphepha ukuhlala ixesha elide. Okokuqala, idatha ekhoyo ukuza kuthi, kodwa engaphelelanga, ibonakala ihambelana nokufunda. Ngokuqinisekileyo iyanyanzela ukuba yenze ukuba iingcali zonyango zitshintshe izikhokelo zomsebenzi. Okwesibini, akukho nto yokulahleka ngokuguqula ixesha lokuhlala ixesha lokuma; kuyinto ekhuselekileyo kwaye kulula ukuba senze. Okwesithathu, ubuncinci, ngokuhlala ngaphantsi uya kutshisa iikhalori ezininzi.
Ngoko kunengqiqo ukunciphisa ixesha lakho lokuhlala, kwaye ubeka kwakhona ixesha lokuba uhlale okanye uhambe.
Nangona ungeke ukwazi ukufumana ideskiti yokuma, unokuma okanye uhambe ngelixa ufowunela okanye udla isidlo sasemini, laphula inxalenye yomdlalo ngelixa uhamba, okanye upake imoto yakho ekupheleni kweqashiso. Ukusebenzisa iliso lomsebenzi ukusekela iinjongo zenkqubo zemihla ngemihla kunokunceda ekukhumbuzeni ukuba uhambe rhoqo.
Emva koko, ngelixesha idata ekugqibeleni liba lichanekile malunga neengozi zokuhlala, uza kwenza isiqalo esihle kakhulu.
Imithombo:
Biswas A, Oh P, Faulkner G, et al. Ixesha elidlulileyo kunye neNhlangano yaloo mngcipheko weNtsholongwane, Ukufa, kunye nokuBhedlelelwa kweziBhedlele kwaBantu abadala: Uhlolo lokuHlola kunye nokuhlaziywa kweMeta. Ann Intern Med . 2015.
Healy GN, Winkler EA, Owen N, et al. Ukutshintsha ukuhlala ixesha ngokuma okanye ukunyuka: Iinkampani kunye neCarometometric Risk Factors. Eur Heart J. 2015.
Lopez-Jimenez F. Ukuma kwezilwanyana eziPhilile-Ngokwenene. Eur Heart J. 2015.