Momwe maseŵera olimbitsa thupi amathandizira thanzi Wolemba Miriam Ullrich

Mtima umagunda mpaka kuphulika. Kuthamanga kuli pa 180. Mwathiridwa ndi thukuta ndikupuma mpweya. Koma palibe chomwe chili chofunika. Chinthu chachikulu ndikukwera sitima. amene sakudziwa za nkhaniyi? Mwachedwa kwambiri, koma muli ndi msonkhano wofunikira nthawi ya 8:00 a.m., ndipo kuchokera pamtunda wa 300m mutha kuwona kale sitima ikubwera pokwerera. Ndiye ndi nthawi yoti mukweze mapazi anu ndikuthamanga molimba momwe mungathere.

Tsoka ilo, kwa anthu ena, liwiro lalifupi la m'mawa ndilo ntchito yawo yokhayo yolimbitsa thupi. Tsiku lonse limathera pa PC ndipo madzulo pa sofa kutsogolo kwa TV.

650 luso lanzeru

Anthu ali ndi minofu yoposa 650. Kukula kwake ndi kosiyana kwambiri: Minofu yathu yaying'ono kwambiri, minofu ya stapedius, ili pakati pa khutu. Imagwira ntchito yochepetsa maphokoso okwera poyang'ana ma decibel pafupifupi 75 ndikuchepetsa kufalikira kwa mafunde. Imodzi mwa minofu yathu yam'mbuyo (latissimus dorsi muscle) ndi yaikulu kwambiri ndi dera, ndipo imodzi mwa minofu yathu yotafuna (masseter muscle) ndi minofu yamphamvu kwambiri m'thupi la munthu.

Inde, kusiyana pakati pa "minofu" ndi munthu wosaphunzitsidwa si chiwerengero cha minofu, koma momwe amagwiritsidwira ntchito.

Kuposa mankhwala ena

Zochita zolimbitsa thupi ndizabwino kwa thanzi; ndiko kudziwa kwa onse. Koma kodi ubwino wamasewera ndi wotani? Ndi njira ziti zomwe zimagwira ntchito? Nanga maseŵera abwino ndi otani?

Masewera amakhudza thanzi m'njira zambiri. Zolimbitsa thupi zimakhala ndi zotsatira zabwino pa chimbudzi, kugona komanso kukhala ndi thanzi labwino. Zochita zolimbitsa thupi zimathandizanso kuti magazi aziyenda komanso zimalimbikitsa thanzi la mtima. Maphunziro okhazikika okha amatha kuchepetsa kuthamanga kwa magazi ndi 5-10mmHg. Zochita zamasewera zimalimbitsanso chitetezo chamthupi ndikutsitsa cholesterol ndi shuga m'magazi. Zimakhala ndi zotsatira zabwino pa thanzi la mafupa ndi mafupa osati ochepera pa (re) zochitika ndi kufalikira kwa matenda ambiri monga shuga, kuvutika maganizo ndi khansa.

Kafukufuku wasonyeza kuti chiopsezo cha matenda a mtima ndi mitundu ina ya khansa imawonjezeka ndi chiwerengero cha maola omwe munthu amakhala. Kwa matenda amtima, izi zimagwiranso ntchito mosasamala kanthu kuti munthu amene akukhudzidwayo ndi wochita masewera olimbitsa thupi kapena ayi. Anthu ambiri omwe amagwira ntchito yongokhala alibe njira yochepetsera nthawi yawo pa desiki. Ichi ndichifukwa chake ndikofunikira kugwiritsa ntchito mwayi uliwonse wolimbitsa thupi womwe umabwera tsiku lonse. Mwachitsanzo, mutha kuyendetsa njinga kupita kuntchito m'malo moyendetsa; gwiritsani ntchito masitepe m'malo mwa elevator; yendani madzulo m'malo mowonera kanema, ndi zina.

Kwerani mtunda watsopano pang'onopang'ono

Koma kodi masewera abwino ndi otani? Ndipo ndi masewera ati omwe ali abwino kwambiri? WHO imalimbikitsa anthu azaka zapakati pa 18 mpaka 64:

• osachepera mphindi 150 za maphunziro opirira pang'ono kapena mphindi 75 zamaphunziro opirira kwambiri pa sabata. (Kuti mupeze zowonjezera zaumoyo, nthawi yolimbitsa thupi imatha kuwirikiza kawiri.)
• Maphunziro a mphamvu osachepera kawiri pa sabata.

Manambala amenewa poyamba angaoneke ngati osatheka. Koma chonde musataye mtima msanga! Simukuyenera kufikira cholingacho usiku umodzi. Yambani pang'onopang'ono ndikuwonjezeka pang'onopang'ono. Chilichonse ndichofunika ndipo chidzakufikitsani kufupi ndi cholinga chanu.

Masewera ena ndi abwino kwa anthu ena kuposa ena. Mwachitsanzo, si bwino kuti munthu amene ali ndi zizindikiro za nyamakazi ya bondo azithamanga kanayi pamlungu. Zingakhale bwino kupita kosambira pafupipafupi kuti muteteze mafupa. Ngati muli ndi mwayi wophunzitsira panja, muyenera kukonda kwambiri maphunziro a masewera olimbitsa thupi kapena zipinda zina zotsekedwa. Mfundo, komabe, palibe malamulo ndipo palibe masewera "amodzi" omwe ali apamwamba kuposa ena onse. Chinsinsi ndicho kusangalala ndi masewerawa. Ndipo izi nthawi zambiri zimapanga mtundu wamasewera omwe mumakonda kwambiri. Chifukwa chake: khalani achangu - zivute zitani.

masewera olimbitsa thupi ndi shuga

Ku Germany kokha, pafupifupi anthu 4,6 miliyoni azaka zapakati pa 18 ndi 79 amadwala matenda a shuga. Pali mitundu iwiri ya matenda a shuga. Mtundu wosowa kwambiri, mtundu woyamba wa shuga, ndi matenda a autoimmune momwe ma cell a pancreatic beta omwe amapanga insulin amawonongeka. Type 1 shuga mellitus imadziwika ndi kuchuluka kwa insulin. Zovuta zomwe zingatheke, makamaka kuchokera ku matenda a shuga osayendetsedwa bwino, zimaphatikizapo kuwonongeka kwa mitsempha ya magazi, neuropathies, kuvulala kwa machiritso, kuwonongeka kwa retina, kuwonongeka kwa impso ndi ziwalo zina, ndi zina zotero.

Mu mitundu yonse ya 1 ndi mtundu wa 2, vuto la matendawa limakhala makamaka kusowa kwa mayamwidwe a shuga kuchokera m'magazi kulowa m'maselo, zomwe zimapangitsa kuchuluka kwa shuga m'magazi.

Kuchita masewera olimbitsa thupi kumabweretsa kuchuluka kwa shuga m'maselo a minofu pakanthawi kochepa, zomwe zimachepetsa kuchuluka kwa shuga m'magazi. Kuphunzitsidwa pafupipafupi kumatanthauzanso kuti glucose wambiri amatha kulowa m'maselo a minofu. Chifukwa: kuchita masewera olimbitsa thupi kumawonjezera kupanga kwa zonyamula GLUT-4, zomwe glucose amalowa m'selo.

Njirazi zimathandizira kwambiri kupewa matenda amtundu wa 2 komanso kukhala ndi zotsatira zabwino pakuyenda kwa matendawa. Zachidziwikire, zotsatira zomwezi sizingachitike ndi matenda a shuga 1, koma kusintha zinthu pa moyo kumatha kuchepetsa kuchuluka kwa insulin yofunikira ndikuletsa zovuta.

Kusuntha kumakweza malingaliro

Kuchita masewera olimbitsa thupi ndikofunikanso pakuvutika maganizo. Kafukufuku wopangidwa ndi Phillips et al. adatha kuwonetsa kuti kukula kwa BDNF kuli ndi gawo lofunikira pano. BDNF imalimbikitsa kukula ndi kupulumuka kwa maselo a mitsempha omwe amakhudzidwa ndi ntchito zamaganizo ndi zamaganizo. Pankhani ya kupsinjika maganizo, mlingo wa chinthu cha mthenga uyu umasinthidwa. Zochita zolimbitsa thupi zimatha kukhathamiritsa mulingo wa BDNF m'malo ofunikira aubongo ndipo motero zimathandizira kuchepetsa kukhumudwa.

Kupirira ndi minofu yamphamvu polimbana ndi khansa

Amakhulupirira kuti 20-30% ya khansa zonse zimatha kupewedwa ndi masewera olimbitsa thupi nthawi zonse. Anthu omwe ali ndi khansa koma adachitapo masewera olimbitsa thupi amakhala ndi chiopsezo chochepa choyambiranso.

Chifukwa chiyani? Choyamba, masewera amalimbitsa chitetezo cha mthupi ndipo motero amachepetsa chiopsezo cha matenda. Kuphatikiza apo, zolembera zochepetsera zotupa zochepa zimatulutsidwa kudzera mumasewera, zomwe zimachepetsanso chiopsezo cha khansa. Kuchuluka kwa shuga kapena insulini m'magazi, kukana insulini, kuchuluka kwa ma estrogens ndi androgens - zonsezi zimatha kulimbikitsa mitundu yambiri ya khansa. Masewera amakhala ndi zotsatira zabwino pa insulin kukana ndi hyperinsulinemia (insulin yochuluka kwambiri m'magazi) komanso milingo ya estrogen ndi androgen.

moyo ndi chibadwa

Koma bwanji za khansa ya chibadwa? Kafukufuku wosiyanasiyana, wolamulidwa, wosasinthika wanthawi yayitali akuchitidwa kuti afufuze momwe moyo umakhudzira zinthu monga masewera olimbitsa thupi komanso zakudya paza BRCA-1 ndi -2 zonyamula masinthidwe. Kusintha kwa majini awiriwa kumatanthauza kuti amayi omwe akhudzidwa ali ndi chiopsezo cha 80% chokhala ndi khansa ya m'mawere m'moyo wawo wonse. Mfundo yakuti chiopsezo si 100% ngakhale kukhalapo kwa masinthidwe kumasonyeza kuti zinthu zina ziyeneranso kuchitapo kanthu. Zotsatira zoyamba za kafukufukuyu zikuwonetsa kale kuti zinthu zofananira zomwe zimatha kusintha chiwopsezo cha khansa yapakhungu khansa ya m'mawere zimakhudzanso mitundu yobadwa nayo. Zikuwonekerabe ngati zotsatira zomwe zapezedwa mpaka pano zitha kutsimikiziridwanso mugulu lalikulu.

Wopanda thandizo pachifundo cha tsoka?

Malingaliro awa akuwonetsa kuti nthawi zambiri sitikhala - monga zingawonekere poyang'ana koyamba - opanda thandizo pa chifundo chamtsogolo. Ngakhale majini athu sadziŵika bwino lomwe tsogolo lathu. Moyo wathu umakhudza thanzi lathu ndipo sitiyenera kuuona mopepuka. Zili ndi ife kuti tizigwiritse ntchito. Kukongola kwake ndikuti izi ndi njira zosavuta zomwe aliyense angagwiritse ntchito. Masewera ndi zakudya zopatsa thanzi - ambiri aife titha kuchita izi. Sizitengera zambiri kuti uchite chinthu chabwino kwa thupi lako, nsapato zothamanga zokha komanso kufuna kwamphamvu.

Kapena ikufunikanso zina?

Kupezeka pa intaneti yanu

Ambiri amaganiza kuti majini ndi amene amakhudza kwambiri thanzi lathu. Momwemonso, anthu ambiri amaganiza kuti munthu sangasinthe umunthu wake wamkati. "Ndimo momwe ndiriri!", timamva nthawi zambiri. Komabe, tikanakonda kusintha zinthu m'makhalidwe athu ndi moyo wathu - kukhala ndi mphamvu zambiri, osakhalanso okwiya, nthawi zina kungokhala chete, osachita zinthu mokhudzidwa, nthawi zina kutha kunena kuti ayi, kugonjetsa kusakhazikika kwathu. Ndipo komabe umunthu wathu wakale umatigwerabe ngati chifunga kapena kungophulika ngati bawuti kuchokera ku buluu. Zili ngati chizoloŵezi: sitingathe kuchichotsa.

Komanso, pali zinthu zing'onozing'ono zambiri zomwe zimatipangitsa kukhala osokoneza bongo. “Zing’onozing’ono za izi ndi izo, sizingapweteke!” Zimakoma, zimandichotsa pa kutsika kwanga, ndizosangalatsa. Koma pansi pamtima tikudziwa: Madontho aang’ono amenewa amakhala ngati mtsinje umene umatitsogolera ku matenda ndi kutaya mtima. Tikufuna kusiya, koma tatsamira ngati gulugufe muukonde.

Timayang'ana mayankho: yoga, kusinkhasinkha, kusala kudya ... Zikuwoneka kuti zimatithandiza kwa kanthawi, nthawi zina motalika ... Ndipo komabe sizimapereka mayankho ndi kukwaniritsa zomwe tikuyang'ana, makamaka pamene moyo wathu uli mwadzidzidzi. kusweka kotheratu kumasokonekera, ukwati wathu umatha, mabwenzi athu kapena ana athu amatikana.

kukumana ndi Yesu

Koma pali yankho! Gwero lapadera kwambiri la mphamvu zauzimu latsimikizira kukhala lapamwamba kwambiri kuposa zoperekedwa zina zonse zauzimu: kukumana ndi Yesu, Mesiya, yemwe adawonetsa chikondi, kukhulupirika ndi ufulu kuposa wina aliyense. Pamene anafa imfa ya wofera chikhulupiriro pa mtanda pafupifupi zaka 2000 zapitazo, izo zinaonekera kwa otsatira ake kwa nthaŵi yoyamba: Mulungu amatikonda ife monga mmene mphunzitsi wachiyuda uyu, amene, ngakhale m’chizunzo chachikulu, anayang’anirabe mabwenzi ake naima. kwa adani ake. Ndi mphamvu yotani imene inadzaza moyo wake! Chifukwa chakuti anali ndi mphamvu yamkati imeneyi, akhoza kupita ku moyo mpaka imfa popanda mantha, kumwerekera, kapena uchimo.

Ndipo ngakhale imfa sinamugwire! Mazana awona Woukitsidwayo. Anthu zikwi zambiri akumana naye m’maloto mpaka lero. Anthu zikwizikwi adzionera okha mmene anapezeranso chidaliro mwa Mulungu ndi kulunjika ku magwero a mphamvu kupyolera mwa iye. Pakuti anati, Idzani kwa Ine nonsenu akulema ndi akuthodwa ndi akatundu anu; Ndidzawachotsa kwa inu.”—Mateyu 11,28:XNUMX, XNUMX.

Yesu uyu akufuna kukhala bwenzi lathu - pano ndi pano.

Chiyambi chabwino chatsopano

Kukumana ndi Yesu kumalimbikitsa, kumapereka mphamvu komanso kumabweretsa kuyenda kwenikweni ndi thanzi. Ndi iye pali chiyambi chenicheni chatsopano - kwa moyo, komanso kwa minofu. Onse adzakuthokozani. Moyo ukhoza kukhala wokondwa komanso womasuka kachiwiri, ndipo minofu imafunika kwambiri - osati kungotenga sitima m'mawa.

Poyamba adawonekera ndikuyembekeza LERO 1, 2019.