Xa kufikwa kwindlela yokuphila esempilweni, umthambo yeyona nto ibalulekileyo kuwo. Indlela yokwenza umthambo, loluphi uhlobo lokuzilolonga olusempilweni nolona lubiza imali eninzi, ibe yinto ekugxilwe kuyo kuqeqesho.
Ukuya
Isifundo kwi-Sub-Journal ye-Lancet sisincede sahlalutya idatha yovavanyo yabantu abayi-1.2 yezigidi, besixelela ukuba ngowuphi umthambo osempilweni.
Ukuya
Ukuthetha ngolu phando, kunzima kakhulu
Ukukhokelwa yi-Oxford kunye nokusebenzisana neYunivesithi yaseYale, akukho datha kuphela kubantu abayi-1.2 yezigidi, kodwa nakwi-CDC nakwamanye amaziko anje ngamaZiko aseMelika oLawulo lweNtsholongwane. Ke ngoko, kusekho ixabiso elithile lesalathiso.
Nangona kunjalo, ndithe izivakalisi ezimbalwa ngaphambili ↓
Okokuqala, akukho qeqesho lokuchasana kolu phando;
Okwesibini, inqaku lale datha "yimpilo". Umzekelo, elona xesha lilungileyo lokuzilolonga, elona xesha lilungileyo lokuzilolonga, njl①.
· Ukuzivocavoca kwe-TOP3 kwezempilo·
Eyona midlalo mithathu mihle yomzimba yile: ukujija kwezemidlalo, ukuqubha kunye nejimnastics yokuthambisa.
Iziphumo zolu phononongo zivela kwisifundo seminyaka eli-10 sabantu abangama-80,000 e-United Kingdom, kwaye eyona nto kugxilwe kuyo kukungunobangela wokufa (ngamagama alula, inqanaba lokufa kwabo bonke oonobangela bokufa) ②.
Inombolo yokuqala yintenetya, ibadminton, isikwashi kunye neminye imidlalo enje ngeerakhi. Ngapha koko, kulula ukuyiqonda into yokuba olu hlobo lomthambo phantse luluqokelelo lokuchasana, i-aerobic, kunye nexesha elinamandla aphezulu. Kwaye kukwandisa ezemidlalo zetyathanga lamandla.
Ukuncitshiswa kwezemidlalo eziguqukayo kunelona nqanaba liphezulu lazo zonke izizathu zokufa kwabantu, nge-47% yokwehla. Indawo yesibini kukuqubha ezantsi ngama-28%, kwaye indawo yesithathu kukuzilolonga nge-27%②.
Kubalulekile ukuba uqaphele ukuba igalelo lokubaleka ekunciphiseni konke okubangela ukubhubha liphantsi. Xa kuthelekiswa nabantu abangazilolanga kwaphela, ukubaleka kunokuhla kuphela nge-13%. Nangona kunjalo, iibhayisekile zenziwe nokuba sezantsi kule meko, nge-10% kuphela.
Ezi zintathu zezona zilungileyo kwizifo zentliziyo kunye nezifo ze-cerebrovascular, kunye nezo zinciphisa umngcipheko wesifo senhliziyo. Kuya kubakho ukwehla kwe-56%, 41%, kunye ne-36% ngokwahlukeneyo.
· Imidlalo ephezulu kakhulu yezemidlalo yengqondo·
Kuluntu lwanamhlanje, impilo yasemzimbeni yinto enye kuphela. Ngapha koko, impilo yengqondo kunye noxinzelelo loxinzelelo nazo zibaluleke kakhulu. Ke eyona midlalo ilungileyo engqondweni yimisebenzi yeqela (ibhola ekhatywayo, ibasketball, njl.
It’Ngokwenene kulula kakhulu ukuyiqonda. Ewe kunjalo’Kuyonwabisa ukudlala ibhola kunye nomntu wonke, nangona kukho amathuba aphezulu okonzakala (ukufunda okunxulumene noko→ukuphakamisa i-iron kukukhathaza ngokulula? Unga’cinga ngeziphumo zophando!).
· Elona qondo lihle lokuzilolonga: amaxesha ama-3-5 / iveki·
Uphononongo lukhombe elona xesha lifanelekileyo lokuzilolonga kuthi, elingamaxesha ama-3-5 ngeveki.
I-axis ethe nkqo yegrafu imele ingeniso, kwaye i-axis ethe tye kukuhamba koqeqesho. Kuyabonakala ukuba ukongeza ekuhambeni ngeentsuku ezi-6 ngeveki, ezinye iindlela zokuzilolonga zilungele amaxesha ama-3-5 ngeveki.
Okona kulungileyo apha kubhekisa kwinzuzo yokomoya. Ngokubhekisele kwinzuzo yokufumana izihlunu kunye nokulahleka kwamafutha, ndiza kuthetha ngayo kamva ~
· Elona xesha lilungileyo lokuzilolonga: 45-60min ·
Kuninzi kakhulu emva kwexesha, kwaye noqeqesho olude kakhulu luya kunciphisa ukusebenza koqeqesho.
Izifundo zibonise ukuba elona xesha lifanelekileyo lokuzilolonga yimizuzu engama-45-60. Ukuba lide kakhulu, inzuzo iya kuncipha. Oku kuyafana nezibonelelo zomzimba. Emva kwemizuzu engama-60 yoqeqesho lokunganyangeki, ibhalansi yehomoni ezahlukeneyo emzimbeni ziya kuhlala zingalunganga.
Kuyafana nokuhamba rhoqo koqeqesho, ukuhamba kuphela kunokuhlala ixesha elide.
Isishwankathelo, i-tennis, i-badminton, i-aerobics, imizuzu engama-45-60 ixesha ngalinye, iintsuku ezingama-3-5 ngeveki, yeyona ndlela ilungileyo yokwenza umthambo ~~
Ixesha Post: Jul-26-2021