Kufamba uye kurovedza muviri, kunyange pasina kudya, kunogona kudzivirira kuwedzera
Izvo zvishoma zvido zvezuva nezuva zvekudzidzira kuita kuti kudzivirira kuwedzerwa maminitsi makumi matatu pazuva rekufamba , kana makiromita 12 pavhiki yekufamba kana kumhanya. ICDC inoti, "Simba rakasimba rezvesayenzi rinoratidza kuti kuita zvekuita kunogona kukubatsira kuti urambe uine uremu kwenguva." Zvisinei, mimwe yemigumisiro inogona kusiyana, uye iwe unogona kuwedzera kurapa muviri kuti udzivirire kuwana kuwanda .
Tora Zvaunoda Zuva Chemazuva Ekufamba Kwese
"Kubva pakuona kwekudzivirira, zvinoratidzika kuti maminitsi makumi matatu pazuva achaita kuti vanhu vazhinji vasapiwa humwe huwandu hunoenderana nekusaita," akadaro Cris Slentz, Ph.D weDuke University tsvakurudzo yekutsvaga mune nhau yekubudiswa kwemashoko. "Zvichibva kuwedzera kwekuneta kwakanyanya muUnited States, zvinenge zvichiita sekuti vazhinji vari munharaunda yedu vangangodaro vawira pasi pemaitiro aya mashoma okuita basa rinodiwa kuti urambe uine uremu hwemuviri ."
Chidzidzo chekugara, varume nevakadzi vane uwandu hwepamusoro (vane makore makumi mana kusvika kune makumi matanhatu nemashanu) vakaratidza kuti vakarasikirwa nemafuta emuviri nekurema pavaifamba kana kuti vakamhanya makiromita gumi nembiri pavhiki munguva yekudzidza kwemwedzi 8, vasingashanduri kudya kwavo. Boka rinodzora revasati vashandise vose rakawana uremu uye mafuta munguva yekudzidza kwemwedzi gumi nemana.
Migumisiro yenyaya ino inofanirwa kukurudzirwa kwakagadzirwa nehutano hurumende kwehutano hwehutano nekurasikirwa kwekurema. ICDC inokurudzira kuti, "Shandisa nzira yako kusvika pamaminitsi 150 ekuenzanisa zvakanyanya-aerobic activity, 75 maminitsi ekushingaira-kusimba kwemaitiro aerobic, kana kusanganiswa kwakaenzana kweiviri vhiki imwe neimwe." Vanotarisawo kuti iwe uchada chirongwa chekudya chine utano mukuwedzera pakurovedza muviri kuitira kuti uremerwe uremu uye uchengetedze kurasikirwa kwemairi.
Kuwedzera Kudzidzira uye Kuwedzera Kwazvo Kunyange Zviri nani
Iboka rakashandisa kubva kune 65 kusvika ku80 kubva muzana yepamusoro-kati yemwoyo (yakangofanana nekumhanya kana kukwikwidza) kwemakiromita makumi maviri pavhiki yakaona zvigaro zviri nani kune avo vanogona kumhanya makiromita gumi nemaviri kana kufamba makiromita gumi nemaviri pavhiki. Izvi zvinoratidza kuti zvimwe zviri nani, uye kushanda nesimba kwakasimba kunoshanda zvakare.
Migumisiro yeKuedza Kudzidzira uye Kurasikirwa Kwekurehwa Chidzidzo
Aya ndiwo maitiro makuru anoonekwa muchidzidzo:
- Kufamba maminitsi makumi matatu pazuva kana makiromita gumi nemasere pavhiki pa40 kusvika ku5 muzana yepamusoro yepamwoyo yemhepo: Yakarasikirwa ne1 muzana yehutatu hwemuviri, yakarasikirwa ne 1.6 muzana yehupamhi hwechiuno, yakarashika 2 kubva muzana yemafuta emuviri uye yakawana 0.7 muzana yakashata.
- Kuramba kuri 65 kusvika ku80 muzana yepamusoro-kati yemhepo yemaira gumi nemaviri pavhiki: Yakarasikirwa ne1 muzana yehutatu hwemuviri, yakarasikirwa ne4 muzana yehupamhi hwechiuno, yakarashika 2.6 muzana yemafuta emuviri, yakawana 1.4 muzana yakashata .
- Kutarisa kusvika 65 kusvika ku80 muzana yepamusoro-kati yemhepo makiromita makumi maviri pavhiki: Yakarasikirwa ne3,5 muzana yehuremu hwemuviri, yakarasikirwa ne 3.4 muzana yehupamhi hwechiuno, yakarasikirwa ne4,9 muzana yemafuta emuviri, yakawana 1.4 muzana yakashata.
- Bumbiro risina maitiro ekudzivirira boka: Yakapiwa 1.1 muzana yehuremu, yakawana 0.8 muzana yehuwandu hwekuyera, yakawana 0.5 muzana mafuta emuviri .
Kudzidzira Pasina Kudya Kunopedza Njodzi Dzeutano
Chidzidzo chacho chinoratidza migumisiro yekurovedza muviri pasina kudya kwekudya mukuchengetedza uremu hwemuviri uye kuderedza dambudziko rekurwara kukuru. "Ongororo iyi yakaratidza chiitiko chakajeka-kupindura pakati pehuwandu hwekurovedza muviri uye kuderera muzviyero zvekuninipisa mukati uye muviri wose mafuta mashoma , kuchinja migumisiro yakaonekwa muboka risina basa," akadaro Slentz.
"Ukama hwepedyo huri pakati pemafuta emuviri nehutachiona hwehutano, chirwere cheshuga nehutachiona hunowedzera kukosha pakuwana uku."
Duke kudzidza yakatsigirwa ne $ 4.3 mamiriyoni kubva kuNational Heart, Lung uye Blood Institute. Mhosva yacho, inonzi STRRIDE (Ongororo dzeKutsvaga Kwengozi Dzakagadziriswa kuburikidza neIndaneti), yakatungamirirwa naDuke cardiologist William Kraus, MD
Nguva Yokufamba?
Kuita zvekuita kungasava zvose zvaunoda kuti urambe uchirema, asi inhanho iri munzira yakarurama. Kana iwe wakagadzirira kutanga kutama, shandisa zvirongwa izvi kuti uende kune rutsoka rworudyi:
- Treadmill Kufamba Kurasikirwa Kwemafuro Plan : Shandisa chirongwa ichi chisina kushandiswa kushandiswa zvakasiyana-siyana zvekushanda kwevhiki imwe chete kuti upise makorikori paatreadmill.
- 30-Zuva Rinotanga Kutanga Kuronga Kuronga : Purogiramu yezuva nezuva yevatangisi vekuvaka kubva ku zero kuenda kune maminitsi makumi matatu pazuva.
- Nzira Yokufamba Nhanyo : Vafambi vanogona kusvika kune yakakwirira yepamusoro yemitengo inodiwa kune hutano huzhinji uye kuora kurasikirwa mazano. Nekuchinja kushoma, unogona kufamba nekukurumidza.
Sources:
> CDC. Chiito chepanyama kuti uwane hutano hwakanaka. http://www.cdc.gov/healthyweight/physical_activity/index.html.
Slentz CA, Duscha BD, uye.al. Migumisiro yeNhamba Yokudzidzira Muviri Wehuremu, Maumbirwo Emuviri, uye Miitiro yeCentral Obesity. Archives of Internal Medcine 2004; 164: 31-39.