Lero zakhala zotsogola kwambiri kuwerengera kuchuluka kwa masitepe, anthu ambiri ali ndi chidwi chambiri choti ayende patsiku. Anthu amaika mapulogalamu apadera ndi pedometers pa mafoni a m'manja, amagula oyang'anira kugunda kwa mtima, zibangili zolimbitsa thupi, ndi zida zamagetsi mosadalira kuwerengera masitepe ndi pafupifupi mileage. Izi ndizosavuta komanso zothandiza, chifukwa zida, kuwonjezera pakuwerengera masitepe, zimawonetsa nthawi, kugwiritsa ntchito kalori, zili ndi ziwerengero zamadzi omwe amadya, chakudya chodyedwa, ndi zina zambiri.
Ndiye zimatenga nthawi yayitali bwanji kuti mumalize kuchuluka kwanu tsiku lililonse? Yankho lake limadalira cholinga chanu.
- Kupopera;
- Kukwezeleza zaumoyo;
- Kuonjezera kukaniza kupsinjika, kukhazikika pansi, kukulitsa malingaliro;
- Kuyenda ndi njira yotsika mtengo yolimbitsa thupi nthawi yapakati;
- Kukhala wathanzi muukalamba;
- Kukonzanso pambuyo povulala pamasewera, kupindika, mafupa.
Kodi muyenera kuyenda zingati patsiku?
Choyamba, tiyeni tiwone kuchuluka kwa zomwe muyenera kuyenda tsiku lililonse kuti mukhale ndi thanzi - kukhalabe ndi minofu yolimba, kulimbitsa machitidwe amtima ndi kupuma, komanso kudzilimbikitsani.
Palibe amene angakupatseni manambala enieni, chifukwa kufunika kwake kumadalira kwambiri mawonekedwe amthupi lililonse. Kuphatikiza pa cholinga, ndikofunikira kuwunika moyenera momwe thupi lanu lilili. Kulemera kwa munthu kumachita mbali yofunikira - momwe alili, ndizovuta kuti athetse mtunda wautali.
Pafupifupi, kuti mukhale wathanzi, muyenera kuyenda masitepe 8000 patsiku, ndipo mtunda ungagawidwe magawo. Ma mileage onse adzakhala pafupifupi 4.5 km. Izi zimaperekedwa ndi World Health Organisation.
Popeza cholinga chanu sikuti mutuluke m'malo anu abwino kuti muchepetse kunenepa, koma kuti mukhalebe olimbitsa thupi, cholinga chanu ndikumayenda tsiku lonse. Izi ndizokwanira kulimbitsa minofu, mtima, mapapo, ndikubalalitsa magazi.
Pewani zikepe ndi ma escalator, yendani kumasitolo, paki kutali ndi komwe mukupita, ndipo yendani madzulo pakiyi. Ndikofunikira kuyesa, ngati n'kotheka, kusiya magalimoto ndi zoyendera pagulu.
Kodi muyenera kuyenda nthawi yayitali bwanji mukakhala ndi pakati komanso mukakalamba
Pakati pa mimba, sikoyenera kusiya ntchito zamasewera, koma ndikofunikira kuchepetsa katunduyo. Sankhani zolimbitsa thupi, zomwe, mwanjira, zimaphatikizapo kuyenda. Zomwezo zitha kunenedwa pamasewera muukalamba.
Kwa anthu omwe amafunika kuchita masewera olimbitsa thupi pang'ono, a WHO amalimbikitsa kutsatira njira zotsatirazi patsiku - masitepe 6,000. Mtunda wokutidwa udzakhala wa 3-4 km.
Nthawi yomweyo, ngati mwakhala mukugwira ntchito pamoyo wanu wonse kapena musanakhale ndi pakati, simuyenera kuchepetsa kuchuluka kwa masitepe. Muyenera kungoyenda pang'onopang'ono ndikumvetsera mwatcheru kuzizindikiro za thupi lanu.
Owerenga athu ambiri, tikutsimikiza, adzatsimikizira kuti ali ndi pakati adalimbitsa makilomita omwe sanawaganizirepo asanasangalale.
Tikutsindikanso kuti lingaliro lazikhalidwe ndizodziwika bwino pano. Chofunika kwambiri, pamaso pa matenda kapena zoopsa zomwe zingachitike, onetsetsani kuti mwaonana ndi dokotala wanu woyang'anira.
Kodi mungawerengere bwanji kuchuluka kwa kunenepa?
Kuyenda kuchepa thupi ndikothandiza kwambiri, kwatsimikiziridwa kangapo. Kuyenda ndimtundu womwewo wa masewera olimbitsa thupi monga kuthamanga, kusambira, kapena, mwachitsanzo, kupalasa njinga. Komabe, imalingaliridwabe kuti si masewera olimbitsa thupi kwambiri, chifukwa chake ngati mukufuna kuonda, muyenera kuganizira izi:
- Ngakhale mutalimbikitsa masitepe angati patsiku, ngati simukutsatira chakudya chamagulu, simungathe kuchepetsa thupi. Muyenera kugwiritsa ntchito ma calories ambiri kuposa momwe mumayamwa;
- Njira yotentha mafuta imayamba pokhapokha pakatha mphindi 30 zolimbitsa thupi. Chifukwa chake, kuti muchepetse thupi, muyenera kuyenda osachepera 6-8 km patsiku. Mtunda uwu mwachangu kwambiri ukuwonetsa kuti munthu atenga masitepe pafupifupi 10,000, kuthera pafupifupi ola limodzi kuphunzira.
- Muyenera kusuntha, kusungabe malo ogwirira ntchito - pafupifupi kumenyedwa kwa 130. / mphindi. Uwu ndi mayendedwe abwino a mtundu uwu wa kulimbitsa thupi.
- Poyankha funso kangati patsiku lomwe muyenera kuyenda kuti muchepetse thupi, tikutsindika kuti chofunikira kwambiri ndikulimbana ndi nthawi yomwe gawoli lalimbikitsa. Ngati mutagawaniza zachizolowezi m'magawo 2-3, simungagonjetse mzerewo pomwe kuchuluka kwa kalori kumayamba kuchokera ku adipose minofu. Inde, mulimbitsa minofu yanu, kuyenda pang'ono, kupuma mpweya. Koma osataya thupi. Kuti muwotche mafuta, muyenera kutuluka m'malo anu abwino ndikugwira ntchito molimbika. Kutenga nthawi yayitali kuli kwa inu.
Momwe mungakulitsire chizolowezi choyenda?
Chifukwa chake, tsopano mukudziwa masitepe angati omwe munthu amayenera kuyenda patsiku, kuti mumve molondola, mukudziwa zomwe zili zochepa. Palibe malire apamwamba, chifukwa ngati mukufuna, mutha kuyenda kawiri kapena katatu kupitanso.
- Pitirizani kuyenda bwino, kumwa madzi, ndi kupumula. Yesetsani kuyenda kulikonse komwe kuli koyenera. Thupi ndikuthokozani chifukwa cha chizolowezi ichi.
- Zilimbikitso zabwino zimaperekedwa ndi zida zamagetsi zomwe zimafotokozera ndikuwongolera ma kilomita angapo patsiku omwe muyenera kuyenda, kutengera kulemera kwanu, zaka zanu, cholinga chanu ndi zina. Zipangizo zamagetsi zimatumiza zidziwitso kuti zatsala pang'ono kutha, kapena, m'malo mwake, tiwayamikire chifukwa chokwaniritsa dongosolo. Ndizosavuta kugwiritsa ntchito. Mutha kutumiza zotsatira zanu kwa anzanu, kugawana zomwe mwakwaniritsa ndi olembetsa pamawebusayiti, chonde dokotala, amayi kapena amuna.
- Ma marathons osiyanasiyana amayenda bwino pakupanga zizolowezi. Amakulolani kutenga nawo mbali ndikupambana, yang'anani anthu amaganizo amodzi, pezani anzanu atsopano. Google it, mudzadabwa kuti ndi ma marathons angati oyenda omwe amakhala nthawi zonse lero!
Chifukwa chake, tazindikira kuti muyenera kuyenda makilomita angati patsiku: 10 km ndiyabwino kwambiri pochepetsa thupi komanso thanzi. Yesetsani kutsatira izi monga momwe mungathere, ndipo yesetsani kuwonjezera. Ndikulakalaka mutakhala athanzi komanso osangalala.
