Kuthamanga kumakhudza kwambiri dongosolo lamkati la thupi. Pali kusuntha pang'ono kwa ziwalo zonse (chiwindi, impso, mtima, ndulu ndi ena) - ichi ndi cholimbikitsira chabwino kwambiri pantchito. Mwazi umadzaza ndi mpweya, umalemeretsa thupi lonse. Izi zimasiya zotsatira zabwino - kagayidwe kamene kamakhala bwino, kupewa matenda osiyanasiyana. Chiwindi ndiye chimbudzi chachikulu kwambiri chomwe chimagwira ngati zosefera.
Amapanga ndulu yam'mimba ya bile ndi m'mimba, zomwe ndizofunikira pazigawo zam'mimba. Amafuna chisamaliro chapadera ndi chisamaliro. Njira yosavuta yodziyang'anira ndikudziyeretsa ndiyo kuthamanga. Musaiwale, tikulankhula za kupewa ndi kupewa mavuto akulu mthupi. Ngati pali matenda, chithandizo chidzatsatira.
Zotsatira zothamanga pachiwindi
Pakuthamanga, kusinthidwa pang'ono kwa khungu kumachitika m'matumbo a chiwindi, kugwiritsa ntchito mpweya kumakhala kochulukirapo kuposa 2-3 kuposa zachilendo. Kupuma ndi kutulutsa mpweya, chifundacho chimakanikiza ndikutulutsa (motsatana) makoma a chiwindi, potero kumapangitsa kutuluka kwa ndulu, kusinthika kwa minofu kumachitika.
Kuthamanga kumachepetsa cholesterol yamagazi. Ndikumathamanga tsiku lililonse kwa 1 - 1.5 miyezi 30 - 60 mphindi, zodzitchinjiriza mwamphamvu zimapangidwa mu ndulu ndi ma ducts, zimathandizira kuchotsa miyala - mapangidwe.
Kulimbikitsa chiwindi kugwira ntchito
Wotsogolera pakulimbikitsa chiwindi ndi chakudya choyenera:
- Mapuloteni okwanira.
- Maapulo ophika, masamba - fiber.
- Zakudya zamasiku onse zolimbikitsidwa ndi vitamini C.
- Menyu imakhala ndi mafuta azamasamba komanso azinyama ambiri, gwero lake ndi zinthu zamkaka.
- Kukana kwathunthu mowa
- Phula awiri - awiri ndi theka malita patsiku.
Chitetezo ku zovuta zoyipa zakumwa zoledzeretsa
Madokotala aku America - asayansi apeza kuti kuthamanga kumateteza chiwindi ku chitukuko cha njira zotupa zomwe zidayamba chifukwa chomwa mowa pafupipafupi.
Kuledzera kumayambitsa mavuto akulu azaumoyo: kukula kwa matenda a chiwindi chamafuta, matenda enaake ndi khansa. Olembawo akuti: "Kumwa mowa mwauchidakwa ndi chimodzi mwazinthu zomwe zimayambitsa chiwindi kulephera." Kuchita masewera olimbitsa thupi pafupipafupi kumateteza ku kuchepa kwa kagayidwe kachakudya, komwe kumabweretsa chiwindi chosasinthika.
Tiyeni timvetsetse pang'ono: Kuchita masewera olimbitsa thupi kumathandiza kuti chiwindi chisawonongeke kwa anthu omwe sangathenso kumwa mowa. Kuchita masewera olimbitsa thupi kumathandiza kukhala ndi thanzi labwino kwa nthawi yayitali, kuchepetsa chiopsezo cha matenda owopsa.
Kodi njira yabwino kwambiri yothamangira chiwindi ndi iti?
Njira yapadera yoyendetsera matenda a chiwindi idapangidwa ndi dokotala waku Russia Sh Araslanov:
- Musanaphunzitsidwe, ndikofunikira kumwa mankhwala azitsamba a choleretic, omwe azikulitsa kutuluka kwa ndulu yayitali m'thupi.
- Yambani maphunziro ndi kuyenda kosiyanasiyana: mphindi 4 zilizonse kuyenda pang'onopang'ono, kuyenda kumachitika ndikuwonjezera mamitala 30-40 - kwa masabata 4-6.
- Kuyenda mwachangu mosathamanga.
- Ndikofunikira kuwona njira yopumira m'mimba panthawi yophunzitsira: mpweya pang'ono wa masitepe 1 - 2 ndi exhale yayitali ya masitepe 3 - 5.
Kuthamanga kwambiri
Kuthamanga mwachangu ndikosangalatsa pamtunda waufupi m'njira zingapo (100 mita). Mtundu uwu ndioyenera kutukula thupi ndi mpikisano wamasewera.
Mutathamanga kwambiri, akulangizidwa kuti muthamange makilomita 1 - 1.5 wina pang'onopang'ono, pumulani thupi lanu, mulole manja anu azinyalala ngati zingwe. Kwa ife, monga kupewa matenda, sizikugwirizana ndi ife.
Pang'onopang'ono kuthamanga
Kuthamanga pang'onopang'ono ndi njira yolimbikitsira thanzi, yolimbitsa thupi, yomwe imachedwa kuthamanga.
Amamutcha kuti footing — kuyenda mofulumira komanso kuyenda mofulumira kwambiri. Timaphatikizaponso kuthamanga komanso kuyenda apa.
- Ndikofunika kuwunika momwe mumapumira, sikuyenera kusokera. Kupuma kuli kofanana, osati kovuta.
- Ndikofunika kukumbukira kuti muyenera kupuma kudzera m'mphuno ndi mkamwa. Kupanda kutero, thupi silikhala ndi mpweya wokwanira.
- Timayang'anira kugunda kwa mtima, pafupifupi kugunda kwa 120 pamphindi.
- Thupi liyenera kumasuka.
Kuthamanga kwakowerengedwa kumawerengedwa kuti kuyendetsa pang'onopang'ono kwamagulu atatu a anthu:
- Anthu okalamba. Liwiro 10 mphindi pa kilomita (pafupifupi 6 km / h).
- Akuluakulu. Liwiro 7 - 9 mphindi pa kilomita (6-10 km / h).
- Ochita masewera. Kuthamangira ku 20 km / h.
Zomwe muyenera kuchita kuti othamanga azivutika ndi chiwindi
- Onaninso nthawi pakati pa chakudya ndi zolimbitsa thupi (maola awiri)
- Yambani ndi masewera olimbitsa thupi.
- Kuthamanga ndi chisangalalo, pamayendedwe osangalatsa.
- Onetsetsani kayendedwe ka kupuma.
- Gawani katunduyo mofanana.
Masewera amafuna njira yanzeru. Muyenera kuchita izi, poganizira mawonekedwe amthupi lanu, sankhani mosamala dongosolo loyenera.
Tsoka ilo, palibe anthu ambiri athanzi, ndikofunikira kuganizira za matenda onse omwe alipo komanso zoopsa zomwe zingakhalepo. Tsatirani malangizo a dokotala wanu. Masewera olimbitsa thupi amakhala opindulitsa nthawi zonse.
