Izibonelelo zezempilo zokuzilolonga zifikelela ekude, ukukhusela isifo senhliziyo, umhlaza, kunye nengqondo ekuncedeni ukufezekisa okanye ukugcina ukulahleka kwesisindo. Kodwa unokuba uzibuza ukuba: xa sele ushaya iinjongo zokulahlekelwa kwesisindo, kufuneka usebenze kangakanani imihla ngemihla ukugcina ubunzima?
Izikhokelo zoQoqosho zokuSebenza
Iinqununu ezininzi zelizwe kunye nezizwe zincoma ukufumana okungenani imizuzu eyi-150 yokusebenza ngokulinganisela kwiveki nganye.
Oku kunokuguqulela kwimitha engama-30 yovavanyo olunomlinganiselo ophindwe kathathu ngeveki, umzekelo. Kwaye uphando luye lwafaka iingeniso zempilo yemizuzu engama-30 yokuhamba: kwi-Nurses 'Health Study, ngokomzekelo, abo bahamba ngokukhawuleza okanye bafumana ukuvavanya umzimba ngokulinganayo imizuzu engama-30 imihla ngemihla babe nomngcipheko omncinci wokukhawuleza ukufa komzimba kwiminyaka engama-26 yokulandelelana.
Yintoni ebalulekileyo njengendlela yokulinganisela okunamandla? Imisebenzi yemvelo efana negadi jikelele , ukuhamba ngokukhawuleza, ukudansa kwebhola, kunye nokulingana kufakwa kwisigaba sokwenza umlinganiselo osisiseko.
Ukongezelela, ngokwemiSebenzi yeZingqinisiso zeMisebenzi yaseMelika evela kwiSebe lezeMpilo kunye neNkonzo zoLuntu (i-HHS) yase-United States, ukufumana ubuncinane iyure kunye nemizuzu eyi-15 yokusebenza ngamandla kwiveki nganye inokuhlangabezana nomlinganiselo omncinci wesenzo esicetywayo. Umzimba onamandla wokuzibandakanya uquka imisebenzi yezinto eziphathekayo ezifana nokuhamba emanqeni, ibhayisiki okanye ngaphezulu kweekhilomitha ezili-10 ngeyure, ukubhukuda okukhawulezayo, ukuqhuba, i-aerobics yendabuko, kunye nefosholo emininzi okanye ukutsalwa kwetongo, phakathi kwabanye.
Ukuhamba Ngaphandle Kwezinto Eziyisiseko: Ukugcina Ukulahlekelwa Kwisisindo
Qaphela ukuba izikhokelo ezilapha ngasentla zincinci ukuba yeyiphi na umntu onamandla okwenyama omele enze rhoqo, kungakhathaliseki ubunzima okanye isalathisi somzimba (BMI). Nangona kunjalo, ukugcina ukulahleka kwesisindo, kungekuphela nje umsebenzi wokwenza umzimba wemihla ngemihla kufuneka, kodwa uninzi lweengcali zincoma ubuncinane imizuzu engama-45 yovavanyo olunomlinganiselo olulinganiselayo imihla ngemihla nje ukugcina iipounds ezivela kwinyuka.
Ngaphezu koko, uphando lubonise ukuba ubuninzi bomsebenzi wemihla ngemihla (imizuzu engama-45 okanye ngaphezulu) ukwandisa ubunzima bokulahleka kwesisindo nokunyuswa kwesisindo.
Qhubeka ukhumbula, okokuba uhambo olulodwa luza kuba lunelungelo lokugcina ukulahleka kwemilinganiselo ukuba utshintsho oluthile lwezityalo aluhambanga kwaye lugcinwe. Kwintetho kwiBritish Journal of Medicine Medicine ngo-Ephreli 2015, abaphandi bathi ukuvuthwa kwedwa - kungakhathaliseki ukuba kuhle kangakanani ukukhusela isifo senhliziyo , uhlobo lwesifo sikashukela, ezinye iintsholongwane, kunye nokudemeka kwengqondo- akwanele ukunyanga okanye ukuthintela ukunyanya, okanye ukunqoba umonakalo owenziwe ngokutya okubi.
Umyalezo weKhaya lokuThatha
Umyalezo osuka ekhaya uyacaca: umzimba kunye nokutya kuhamba ngesandla. Yonke imiphefumlo enempilo ayikwazi ukugcinwa ukuba umntu ukhona ngaphandle komnye. Ukugcina isisindo, unamathele kwiinguqu ezilungileyo zokutya ezakufumana apho, kwaye ugcine uqeqesho lwakho ngalunye usuku ngalunye ubuncinane imizuzu engama-45, ukuba awuhlali.
Imithombo:
Chiuve SE, Fung TT, Rexrode KM, Spiegelman D, et al. Ukumelana nomngcipheko ophantsi, ukuphila ngendlela enempilweni kunye nomngcipheko wokufa kwegazi ngokukhawuleza phakathi kwabasetyhini. JAMA 2011; 306: 62-69.
Donnelly JE, Smith B, Jacobsen DJ, et al. Indima yokuzilolonga umzimba kunye nokugcinwa kwesisindo. I-Clinic Pract Res Clinic Gastroenterol 2004; 18: 1009-29.
I-Malhotra A, Noakes, T, iiNtshintsho S. Umhleli: kufike ixesha lokugubungela inkolelo yokungahambi kakuhle kunye nokukhuluphala: awukwazi ukuphuma ukutya okubi. I-Br J Sports Med 2015. Ithenda: 10.1136 / bjsports-2015-094911.
Izikhokelo zoMsebenzi woMzimba kumaMerika. I-United States Isebe Lempilo Neenkonzo Zoluntu. Ifumaneka kwi-Intanethi kwi-http: //www.health.gov/PAGuidelines/ ngoJuni 12, 2014.
URobertson C, uAvenell A, uStewart F, et al. Ukusebenza kliniki yokulahleka kwesisindo kunye nokunciphisa ukunyuswa kwesisindo samadoda: ukuhlaziywa ngokuchanekileyo kwezilingo ezilawulwa ngamarandi kuphela (Iprojekthi yeROMEO). I-J Mens Health 2015 Jun 30.