Tese tinotenda kuti maekisesaizi anoita kuti uve neutano hwakanaka, asi kana mutambo wacho uchikwanisa kukuchinja kubva mukati uchienda kunze, ungarambira nawo zvachose here?

Mune imwe nyaya "Kushamwaridzana kwegorofu nehutano" yakabudiswa muBritish Journal of Sports Medicine, zvakaonekwa kuti vatambi vegorofu vanorarama kwenguva yakareba nokuti gorofu inobatsira kudzivirira 40% yezvirwere zvisingaperi zvisingaperi.Vakawana kubva 4,944 ongororo pamusoro gorofu uye hutano kuti gorofu ine muviri nepfungwa zvinobatsira vanhu veese mazera, uye kwete izvozvo chete, gorofu inopawo mukana wakanaka kune vanhu veese mazera uye kugona kunakidzwa, kuramba vakagwinya, kusimudzira. zviitiko zvekushamwaridzana nemhuri neshamwari, izvo zvakakosha zvikuru kwatiri kurarama munguva yemazuva ano.

1 .Wana Upenyu Hurefu

Vatambi vegorofu vanorarama avhareji yemakore mashanu kureba kupfuura vasiri vegorofu uye mutambo unogona kutambwa kubva pazera 4 kusvika 104. Vanoshandisa akawandazvinobatsira zvekudzidzira gorofuwhich imbadingmudzidzisi wegorofundiyo yakanakisa yekudziya mudziyo,gofu kuisa mat,gofu kurova mambure,gorofu smash bagect.MuChando, vanhu vari kutamba gorofu mukati kuti vaite maekisesaizi emuviri neAkawanda akasiyana-siyanagorofu accessories kudzidzisa midziyo.

Mhedziso inobva pakuongorora kwakakosha kunobatanidza data kubva kumakumi emakore ehuwandu hwehuwandu hwehuwandu kubva kuhurumende yeSweden uye data pamusoro pemazana ezviuru zvevaSweden gorofu vane Pasi pemamiriro aya, vatambi vegorofu vaive nehuwandu hwehuwandu hwekufa kwe40% pane vasiri vatambi, uye tarisiro yehupenyu yakanga yakareba makore mashanu.

2 .Kudzivirira uye kubata chirwere

Gorofu mutambo unobatsira kwazvo unogona kubatsira kudzivirira nekurapa makumi mana ezvirwere zvisingaperi zvakasiyana, zvinosanganisira chirwere chemoyo, Type 2 chirwere cheshuga, kenza yekoloni, kenza yemazamu, sitiroko, uye zvakare inobatsira kuderedza njodzi yekushushikana, kushushikana uye dementia, pakati pavo, mukana wekuputsika kwehudyu inoderedzwa ne36% -68%;mukana wechirwere cheshuga unoderedzwa ne30% -40%;mukana wechirwere chemwoyo uye sitiroko inoderedzwa ne20% -35%;mukana wekenza yekoloni inoderedzwa ne30%;kuora mwoyo uye kuora mwoyo kunoderedzwa ne20% % -30%;mukana wegomarara rezamu unoderedzwa ne20%.

Masayendisiti akaongorora zvidzidzo zve5,000 uye akawana kuti yakabatsira kune hutano pamazera ose, asi zvikomborero zvakanyanya kutaurwa kune vakwegura.Gorofu inogona kubatsira kuenzanisa uye kuvandudza simba remhasuru, ukuwo ichikwanisa kuvandudza moyo, kufema uye hutano hwemetabolism.

Dr Andrew Murray, anodzidza kurovedza muviri paUniversity yeEdinburgh's Health Research Center, akati kugara gorofu kunogona kubatsira vatambi kuti vapfuure zviri pamutemo nhanho dzekurovedza muviri.Uchapupu hunoratidza kuti vatambi vegorofu vanorarama kwenguva yakareba kupfuura vasiri gorofu.Murray akataurawo kuti "cholesterol yavo, chimiro chemuviri, hutano, kuzviremekedza uye pfungwa yekuzvikoshesa zvakavandudzwa."

3 .Wana kudzidziswa kwekusimba

Gorofu irovedzo ine mwero-yakasimba kune vanhu vazhinji, ichipedza 3-6 rakawanda simba paminiti pane kugara, uye mutambo wemaburi gumi nemasere unoda avhareji yematanho zviuru gumi nezvitatu uye zviuru zviviri zvemacalorie.

Chidzidzo cheSweden chakaratidza kuti kufamba kuburikidza nemakomba e18 kwakaenzana ne40% -70% yekusimba kwemaitiro akanyanya aerobic exercise, uye zvakare yakaenzana ne45 maminitsi ekudzidzira muviri;cardiologist Palank (EdwardA. Palank) Zvidzidzo zvakawana kuti kufamba uye kutamba kunogona kuderedza cholesterol yakaipa uye kuchengetedza cholesterol yakanaka.Cholesterol chinhu chakakosha lipid compound mumuviri.Icho chikamu chemasero emunhu membranes, anobatanidzwa mukugadzirwa kwehomoni dzepabonde, uye masero edu ehuropi anenge akaumbwa zvachose nawo.Yakakwira yakashata cholesterol inowedzera njodzi yechirwere chemoyo, saka gorofu inogona kuvandudza inozivikanwa njodzi njodzi dzechirwere chemoyo.

4 .Wedzera kushamwaridzana

Kutamba gorofu kunogona kubatsira kuderedza njodzi yekushushikana, kuora mwoyo uye dementia, uye kubatsira kuvandudza hutano hwako, kuzvivimba uye kuzvikoshesa.Muongororo iyi, 80 muzana yevatambi vegorofu vakagutsikana nehupenyu hwavo hwemagariro uye vaisambonzwa kusurukirwa.Kushaikwa kwehutano hwemagariro evanhu kunogona kugadziriswa nekutora chikamu mugorofu, uye kusurukirwa kwevanhu kwakaratidzwa kuti ndiyo yakakura yehutano hwehutano muhuwandu hwevanhu vakwegura kwemakore mazhinji.

Zvechokwadi, chimiro chesayenzi chemutambo chero upi zvake chakakosha sekudzivirira kwayo.Gorofu mutambo wekunze wakadzika midzi mune zvakasikwa.Kuratidzwa kweganda kunokonzera kutsvuka uye kukanganisa paganda.Panguva imwecheteyo, gorofu inogonawo kukonzera kukuvara kwemhasuru nemapfupa.Naizvozvo, kudzivirira kwesainzi uye mitambo yesainzi yakakosha kune Izvo hazvigone kuregererwa nemunhu wese anotamba chero mutambo.

Kubva pazera remakore mana kusvika pazera remakore 104, gorofu inogona kuvandudza utano hwevanhu hwomuviri nepfungwa, uye panguva imwe cheteyo inoita basa rinokosha mukurebesa upenyu.Mutambo wakadaro wakakodzera kudiwa nevaya vanouda, uye zvakakodzerawo kurega vanhu vakawanda vatore chikamu mauri!