Kodi nchifukwa ninji kungokhala osakhalitsa kuli kowopsa ndi kovulaza?

Moyo wongokhala umakhala wofala. Ndikukula kwa matekinoloje a digito ndikuwonekera kwa ntchito zambiri zapakhomo zomwe zimangofuna kompyuta komanso intaneti, mawu oti "kungokhala" akhala akugwira ntchito kwa anthu masauzande ambiri akutali. Maofesi ndiowopsa pankhaniyi. Kodi kusagwira ntchito kumakhudza bwanji thanzi lathu? Kodi mungapewe bwanji mavuto obwera chifukwa chongokhala osatheka kuwasiya? Mupeza mayankho a mafunso awa ndi enanso ofunikira munkhani yathu.

Kodi ndimakhalidwe otani omwe amati amangokhala?

Kusachita kapena kusachita masewera olimbitsa thupi ndikuphwanya zomwe thupi limachita chifukwa chokwanira masewera olimbitsa thupi kapena kusowa kwake.

Vuto lokhala moyo wongokhala lidayamba chifukwa cha kupita patsogolo kwasayansi ndi ukadaulo, kutukuka m'mizinda, kufalikira kwa zida zolumikizirana zomwe zidapangitsa moyo wathu kukhala wosalira zambiri ndikusintha malo achisangalalo (kuyenda, masewera akunja).

Kudziwa ngati ndinu "okangalika" kapena "osagwira ntchito" ndikosavuta. Ngati simukuyenda kwa theka la ola masana, izi zimawoneka ngati zangokhala. Kusuntha kogwira kumatanthauza kuyenda, kuthamanga, kuchita masewera olimbitsa thupi.

Kuyeretsa ndi kugwira ntchito zapakhomo sizoyesedwa ngati ntchito. Pakukwaniritsa kwawo, katundu wofunikira sanapangidwe pa minofu ya thupi. Tikamagwira ntchito mozungulira nyumba, timakhala ndi zolakwika zomwe zimasiya magulu ambiri aminyewa osagwiritsidwa ntchito.

Kodi kukhala pansi kumabweretsa chiyani, ndi kowopsa bwanji?

Zotsatira zakukhala pansi ndizowopsa kuposa momwe anthu ambiri amaganizira. Uku ndikuwonongeka kwa moyo komanso kuchepa kwakanthawi.

Ngati mumakhala maola 8 mukukhala kuntchito kwanu tsiku lililonse ndikusankha kukwera galimoto m'malo moyenda kupita kunyumba, mumakhala pachiwopsezo chokhala ndi zaka 15-17 kuposa omwe amakhala osakwana maola atatu patsiku ndikuyesera kusuntha.

Kodi nchifukwa ninji kungokhala osakhalitsa kuli kowopsa? Weruzani nokha!

1. Woyamba kudwala chifukwa chosayenda ndi minofu yamtima. Kuperewera kwa mayendedwe olimbitsa thupi komanso kuchuluka kwa ma Cardio kumapangitsa mtima kupanga mapangidwe osapindulitsa, omwe amachepetsa kwambiri kamvekedwe ka makoma amitsempha.
2. Mphepete. Tikakhala, timakweza pafupifupi kuwirikiza kawiri kuposa momwe timayimira kapena kuyenda.
3. Kuwonongeka kwa magazi muubongo kumayambitsa chizungulire, tinnitus, kutopa, ndi kuchepa kwa zokolola pantchito.
4. Zosagwira, minofu imasiya kutulutsa mawu. Izi zimabweretsa kutopa kwakuthupi, mphwayi, kumva kutopa nthawi zonse.
5. Kutsika pang'ono kumabweretsa zovuta zamagetsi. Magazi amayenda pang'onopang'ono kudutsa mthupi ndipo samakhutitsa mokwanira ma cell ndi oxygen ndi michere.
6. Kukhala nthawi yayitali pamalo amodzi kumayambitsa kuchepa kwa magazi ndi zotupa m'mimba yaing'ono, zomwe zimakhudza ntchito yamatumbo ndi dongosolo la genitourinary.

Kodi kukhala chete kumakhudza bwanji thupi kuchokera mkati?

Tsiku lililonse kukhala muofesi, kunyamula, kunyumba patebulo kapena pa sofa kuwonera TV sikungakhudze kukhazikika komanso kamvekedwe kathupi, komanso kumayambitsa matenda osiyanasiyana.

Matenda a minofu ndi mafupa dongosolo

Anthu omwe ntchito yawo imakhudzana kwambiri ndi kukhala pamakompyuta amakhala ndi vuto lumbar ndi khomo lachiberekero la osteochondrosis. Nthawi zambiri, kutanthauzira kwa khomo lachiberekero la osteochondrosis kumanja kumanja, popeza dzanja lamanja limagwira ndi mbewa yamakompyuta, amalemba, amachita zina.

Komanso, "omvera" omwe amangokhala nthawi zambiri amakhala ndi intercostal neuralgia, lumbago, sciatica, chizungulire komanso kupweteka mutu.

Matenda a dongosolo la mtima

Kuthamanga kwa magazi pang'onopang'ono kumayambitsa kukula kwa kuperewera kwa mitsempha (mitsempha ya varicose), thrombosis. Popanda katundu wokwanira, mtima umavutika. Minofu yamtima "imazolowera" kugwira ntchito theka la mphamvu, kusokoneza mawonekedwe azizungulire m'thupi, momwe ziwalo zonse zimavutikira. Kuthekera kwa sitiroko ndi matenda amtima kumawonjezeka. Kutalika kwa moyo kumachepa.

Kulemera kwambiri

Kusachita masewera olimbitsa thupi, kusasunga mfundo zoyenera kudya, kupsinjika ndi zomwe zimayambitsa kunenepa. Tikukhala muofesi, timagwiritsa ntchito ma calories ochepa kuposa omwe timadya, zomwe zimapangitsa kuti "mowa" wamimba, ma breeches m'matchafu, komanso kuwonjezera kulemera kwa thupi.

Malinga ndi kuneneratu kwa magazini yazachipatala yamlungu ndi sabata "The Lancet" pofika chaka cha 2025, 20% ya anthu padziko lonse lapansi azikhala onenepa kwambiri, kuphatikizaponso chifukwa chongokhala.

Kudzimbidwa ndi zotupa m'mimba

Kuphwanya m'mimba motility, chikwiyire ndi kusayenda masana, kumabweretsa matenda kudzimbidwa. Kudzimbidwa, nayenso, amayambitsa matenda ena osasangalatsa - zotupa m'mimba.

Ngati muli ndi zofunikira kuti mudzaze kudzimbidwa, musalole kuti zizikhala zovuta. Tenthetsani, sinthani pafupipafupi malo omwe mwakhalako, pompani abs yanu, pakani minofu pamimba panu, yang'anani zakudya zanu. Izi zidzachepetsa kwambiri kuthekera kwa zotupa m'mimba.

Zotsatira zakukhala moyo wongokhala

Kukhala pa desiki, kama, kapena patebulo kwa nthawi yayitali sikupindulitsa aliyense. Madokotala amagawana zomwe zimachitika chifukwa chongokhala amuna ndi akazi.

Kwa amuna

Moyo wokhala chete umakhudza prostate. Kuphwanya magazi ndi kuchepa kwa magazi ndi zaminyewa m'chiuno kumabweretsa prostatitis, yomwe, imabweretsa kuchepa kwa mphamvu. Pakali pano pali mabanja ambiri osabereka chifukwa cha kuchepa kwa umuna ndi prostatitis. Kuphatikiza pamavuto azakugonana, abambo omwe amangokhala chete amakhala ndi nkhawa za zotupa.

Kwa akazi

Chifukwa chomwecho - kuchepa m'chiuno chaching'ono - kumayambitsa kuphwanya kwa ziwalo zoberekera mwa amayi ndipo kumayambitsa matenda a uterine (polyps, endometriosis), komanso kusamba kowawa.

Kuwonongeka kwakanthawi pamiyeso yakukhala moyo wokhazikika ndikukhala ndi nkhawa pafupipafupi kumayambitsa matenda am'mimba, matenda am'mimba, zotupa m'mimba, komanso kusakhazikika kwa msambo.

Kodi mungapewe bwanji zovuta zakungokhala?

Ngakhale mutamvetsetsa kuopsa kwakukhala moyo wokhazikika, simungathe kuzichotsa. Osasiya ntchito yodalirika muofesi yabwino kapena makasitomala omwe adapeza zaka zambiri pantchito yodzifunira? Ndipo kutali ndi aliyense ali ndi mwayi wopita kukagwira ntchito wapansi kuti akwaniritse zowopsa zakukhala maola asanu ndi atatu.

Zoyenera kuchita? Kuchita masewera olimbitsa thupi, kusintha kwa zakudya, ndi zidule zomwe mungagwiritse ntchito lero zingathandize kuchepetsa mavuto okhala pantchito.

Zochita zolimbitsa thupi + zomwe zitha kuchitika kunkhondo

Yesetsani kusintha thupi lanu mphindi 15-20 zilizonse. Imani patebulo nthawi zambiri kuti mutambasule, pindani pang'ono mbali, tambitsani miyendo yanu. Chifukwa chake magazi amthupi amayenda mozungulira.

Zochita zomwe mungachite mutakhala patebulo:

1. Khalani mmbuyo ndikuwongola miyendo yanu. Pindani ndi kugwada mawondo 10-15 nthawi iliyonse.
2. Wongolani mwendo wanu, tambitsani chala chanu ndikupanga mayendedwe ozungulira ndi bondo nthawi 10-15 pa mwendo uliwonse.
3. Pepani mutu wanu mozungulira mozungulira ndikuwoloka mobwerera mobwerezabwereza molingana ndi mawolowo.
4. Ndi khomo lachiberekero la osteochondrosis, ndibwino kuti musapangitse mutu kuzungulira. M'malo mwake, tambasulani manja anu kumbali ndikuyesera kufikira phewa lanu lakumanzere ndi dzanja lanu lamanja, ndikubweretsa dzanja lanu lamanja kumbuyo kwanu. Chitani izi 15-20 kamodzi ndi dzanja linalo, kenako nthawi 15-20 ndi manja awiri nthawi imodzi. Kokani korona wamutu wanu mmwamba. Yesetsani kuti musapendeketse mutu wanu patsogolo.
5. Chitani ma 10 m'mapewa kumbuyo ndi 10 kutsogolo.
6. Limbikitsani ndi kumasula minofu ya matako nthawi 20-25.
7. Atakhala pampando, sinthanitsani ndikukweza dzanja lanu lamanja ndi lamanzere nthawi 10-15.
8. Limbikitsani dzanja limodzi ndikudina mwamphamvu ndi manja anu. Sungani manja anu kangapo masekondi 10-15.
9. Finyani ndi kutsegula zala zanu. Tambasulani ndi zala zanu limodzi.
10. Chepetsani manja mthupi lanu, pumulani kwa masekondi ochepa, gwirani chanza.
11. Bwezerani mpando mmbuyo, tsamira patsogolo ndikubweretsa masamba amapewa pamodzi momwe zingathere. Bwerezani kangapo.
12. Khalani pamphepete mwa mpando, yongolani ndikujambula m'mimba mwanu kwa masekondi pang'ono. Chitani izi osachepera 50.
13. Ng'ambani masokosi ndi zidendene za mapazi anu mmodzimmodzi.
14. Kwezani mapewa anu m'mene mumapumira ndikuwaponya mwamphamvu mukamatulutsa mpweya.
15. Chokani patebulo, yongolani miyendo yanu ndikuyesera kufikira zala zanu zazing'ono zazitali momwe mungathere.
16. Vulani nsapato zanu ndi kukulunga ndodo yanu ya zomatira kapena zolembera zina pansi.

Yesetsani kupanga kulimbitsa thupi uku "kukhala nacho" tsiku lililonse. Musaope kusokoneza anzanu ogwira nawo ntchito. Kumbukirani, kupewa vutoli ndikwabwino kuposa kuthana nalo. Pansipa pali vidiyo yokuthandizani kuti mumvetsetse bwino masewera olimbitsa thupi pampando wanu:

Musaiwale za masewera a m'mawa. Mulole iye akhale mnzako wokhulupirika m'mawa uliwonse. Tebulo lokhala ndi masewera olimbitsa thupi m'mawa:

Tsitsani mndandanda wa masewera olimbitsa thupi pano kuti musataye.

Chakudya

Pofuna kuti musalemere kwambiri, kuti mukhale okhazikika nthawi zonse ndi mphamvu, ndikofunikira osati kungolimbitsa thupi, komanso kuwunika zakudya. Kukhala pachakudya chokhwima sichinthu chosankha: popeza thupi limavutika kale ndi kusachita masewera olimbitsa thupi komanso kuchepa kwa kagayidwe kake, zoletsa pazakudya sizingathandize.

Malangizo anayi osavuta a zakudya zongokhala:

1. Tsatirani ndandanda yanu yakudya. Kudya nthawi yomweyo, kumathandizira kukonzekera nthawi yogwira ntchito, kuganizira nthawi yopuma, komanso kumalimbikitsa kuyamwa kwambiri kwa michere ndi mavitamini kuchokera pachakudya. Zakudya zonse, ngakhale zokhwasula-khwasula, ziyenera kukhala ndi nthawi yake.
2. Idyani chakudya chochepa. Nyamukani patebulopo mukumva kuti simunamalize kudya pang'ono. Kumverera pang'ono kuti muli ndi njala ndikwabwino m'thupi. Kokani ndi chotukuka chopatsa thanzi: nthochi, mtedza, apulo, makapu a tiyi. Payenera kukhala chakudya chosachepera 5 patsiku.
3. Ngati mumagwira ntchito muofesi, kumbukirani kudya kadzutsa kunyumba. Chakudya cham'mawa ndichofunikira kwambiri m'thupi. Mwa kudumpha, mumaswa chakudya chonse.
4. Chotsani chakudya chofulumira pachakudya chanu. Pizza, burger, masikono, makeke ndi maswiti ena amatsutsana ndikungokhala. Pali ma calories ochulukirapo, omwe simungagwiritse ntchito polemba kiyibodi masana.

Malangizo Enanso

Ngati sizingatheke kuti mukhale moyo wongokhala, onetsetsani kuti sizivulaza pang'ono momwe zingathere. Popeza mumakhala nthawi yayitali mukakhala kuntchito kwanu, lingalirani momwe mungadzitetezere kuntchito.

Malangizo atatu pakukhazikitsa malo anu antchito:

1. Chotsani zinthu zochulukirapo zomwe zingakulepheretseni kutambasula miyendo yanu pansi patebulo ndikutambasula masana.
2. Ngati kuli kotheka, konzani zokhwasula-khwasula, tiyi ndi nkhomaliro osati kuntchito kwanu, koma pamalo apadera osankhidwa kuofesi kapena kukhitchini. Kuti muchite izi, inu, osachepera, dzukani pampando ndikuyenda, kuphatikiza mutha kuyimirira pazenera mukamwa tiyi.
3. Nyamuka pampando wako pafupipafupi. Ngakhale mutakhala ndi zikalata zofunikira ndi zinthu zina kutalika, musayendetse pampando pawo ndipo musawafunse anzanu kuti awapatse, koma dzukani muzitenge nokha.

Mapeto

Kukhala moyo wongokhala mwawokha sikuwoneka ngati chiganizo. Kukhala maola asanu ndi atatu kuofesi sikukutsimikizira kuti udzakhala wonenepa kwambiri, zotupa m'mimba, kapena mavuto amtima. Zonsezi sizingakuchitikireni ngati mungayang'ane masewera olimbitsa thupi tsiku lonse ndikupanga lamulo lochita masewera olimbitsa thupi. Kudziwa momwe moyo wokhala pansi kumabweretsa, simulola chodabwitsa cha moyo wamakono chiwononge thanzi lanu.

Onerani kanemayo: B1- Kwa George official video (November 2024).