Nhanho Dzakanaka Kuti Uwane Maitiro Akaoma Anokuchengetedza Mukurasikirwa Uremu
Zvipingamupinyi zvinorema kurasikirwa, asi munhu wese ane matambudziko anotaura zvakananga kune vavariro dzavo dzekurasika, mamiriro ezvinhu uye mamiriro ezvinhu ehupenyu. Chii chinokuchengetedza kubva pakurasikirwa? Uri kutora nguva yakaoma here kunamatira kune kudya kwako? Unovenga kuita zvekuita ? Kana mhinduro yemubvunzo ndeyekuti hongu, iwe uri kutarisana nezvipingamupinyi zvekurasikirwa kwemazivi zvinogona kukanganisa zvinangwa zvako kana kusakundwa.
Pano tinokubatsira kuti unzwisise zvipingamupinyi zvakasiyana uye upe mazano pamusoro pokuti ungakunda sei.
Vanhu vakawanda vachasangana nedambudziko reimwe sarudzo sezvavanenge vachiedza kusvika pakurasikirwa kwavo kwechinangwa. Vaya vanobudirira pakurasikirwa uye kuichengetedza ndeyevo vakadzidza kukunda kushaya kurasika zvipingamupinyi nekudzoka zvakare.
Mhando dzeUkureruka Zvimwe Zvisungo
Nhanho yekutanga yekugadzirisa matambudziko anouya mukurashika kwekureruka kwekutora ndeyekunzwisisa dambudziko rimwe nerimwe pamunhu. Kana ukangokwanisa kuziva chinetso chimwe nechimwe, zvinova nyore kukudziridza unyanzvi hunodiwa kuti uende mberi kwayo. Izvo zvinobatsirawo kunzwisisa kuti matambudziko aunosangana nayo ndeazvipingamupinyi zvakafanana nezvimwe zvizhinji zvinotarisana nazvo sezvavanenge vachiedza kudya zvakanaka kana kubatisisa purogiramu yezvirongwa .
Zvimwe zvipingamupinyi zvinorema zvinonzwisiswa zvipingamupinyi, zvinoreva kuti chigadziro chinobva pane pfungwa kana manzwiro e dieter.
Zvipingamupinyi zvinonzwisisika zvinogona kunge zvakakosha uye zvechokwadi sezvipingamupinyi zvingangosanganisira chirwere chehutano kana kupera kwenyama. Pasinei nokuti chinetso chacho chinoonekwa kana chekrete, zvipingamupinyi zvakawanda zvinogona kugoverwa muzvikamu zvitatu zvakanyanya: muviri , zvakatipoteredza uye pfungwa.
Zvimwe Zvipingamupinyi Zvokurema Kurasikirwa
Zvimwe zvipingamupinyi zvepanyama pakurasikirwa kwemazivi zvinosanganisira kuneta, kusagadzikana, uye nenyaya dzechiremba dziri pasi.
Kunyange zvazvo zvipingamupinyi izvi zvingave zvakakosha, kune nzira dzekuti uende navo uye uchiri kushaya uremu.
Mazano Okukunda Zvinetso Zvepanyama Kurema Kurasikirwa
- Kurukura nachiremba wako. Taura nechiremba wako kana iwe usingakwanisi kuora muviri. Panogona kuva nechikonzero chekurapa . Kuwedzera kwehuwandu kunogona kukonzerwa nemishonga, pamwe nekusaenzana kwemasimoni, zvinetso zvetachiona, kana kuti kuenda kumwedzi.
- Wedzera sangano rako rekuchengetedza utano. Shanda nechiremba wako wekunyanya kutarisira kuti utumire kune mumwe munhu anyoresa chikafu kana chiremba wepanyama anogona kugadzirisa mazano ekugadzirisa zvaunoda. Kakawanda, kana kudhindwa kwechiremba kuchipiwa kune mukana mukuru wekuti inshuwarisi ichabatsira kubhadhara mari yebasa. Iva nechokwadi chekutarisa purogiramu yako yezvimwe zvepurogiramu yako.
- Ita basa rako rechikoro. Tsvaga zvirongwa zvakasiyana-siyana zvekuita zvemishonga kana sangano rakanaka yekubika kuitira kuti kurasikirwa kwemaitiro kuwedzere kutaridzika. Semuenzaniso, kusina kurema kwekuita mabasa, akadai semvura aerobics, vanowanzova vakasununguka kune avo vanorema kana vane matambudziko pamwe chete. Kuita kuti kudya kusanyanya kuoma, funga kusainira girasi yekubika kuti udzidze nzira itsva dzekugadzira mishonga ine utano kana nyama yakakomba.
Zvimwe Zvipingamupinyi Zvokuremerwa Kurasika
Dzimwe nguva chikonzero chekuti hausi kurasikirwa nehuwandu ndechokuti nzvimbo yako yekugara haina kubatsira kudya kwako uye chirongwa chekuita zvekuita.
Dambudziko rezvakatipoteredza rinogona kusanganisira kusawana kwekudya kwakanaka kana kushandisa zvivako, kusava nekusimbiswa kwevanhu, kana kushayikwa kwenguva nekuda kwemagariro evanhu, zvemhuri uye zvehupfumi.
Mazano ekukunda Mazamuro ezvakatipoteredza kuwedzera Kurasikirwa
- Taura nevanhu vanokupoteredza. Wana rubatsiro kubva kumhuri neshamwari nekukurukura zvido zvako. Ita zvakananga nezvenzira dzavanogona kukubatsira kuita kuti hurongwa hwako hubudirire. Mumwe wako angave achida kutora mamwe mabasa; vana venyu vanogona kubatsira mukati memba. Washandi wako angatove achida kutsigira kudya kwako uye urongwa hwekuita zvekuita nekupa humwe hunoenderana nehuwandu hwebasa rako. Mushure mezvose, mushandi ane hutano anowanzova mushandi anobudirira .
- Iva neunyanzvi pamusoro pekuvhiya. Kana kuenda kumitambo yekutambira iri kunze kwemubvunzo, kubhadhara kana kutenga maitiro eDVD, chengeta purogiramu yako yeterevhizheni yekufambisa chirongwa kana kushandisa zvishandiso kunze kwemukova wako kuti uite. Kufamba inzira yakanakisisa yekurovedza muviri. Famba makwara emunharaunda, kukwira makwidza muhofisi yako kana chivakwa chemba kana kuronga kumhanya kwemhuri kwevhiki. Nzvimbo dzakawanda dzekutengesa dzinotora maawa anokosha kune vafambi vanoda kushandisa maitiro asati mapoka evanhu vatora.
Zvinokanganisa Kuora Kurasikirwa
Zvingaita sokuti kana iwe uchida kuora uremu , chinhu chekupedzisira chikubata iwe ingadai chiri manzwiro ako pamusoro pekurehwa kwekurema. Asi zvipingamupinyi zvepfungwa zvekurasikirwa kwemazivi zvakanyatsoratidzwa uye zvinogona kuva zvakakosha. Izvi zvipingamupinyi zvinogona kusanganisira kusava nechokwadi pamusoro pekwanisi yako yekuderedza uremu, kusagadzikana kwekuita basa, kushungurudzika, kana kusava nechinangwa.
Mazano Okukunda Zvipingamupinyi Zvepfungwa Kurema Kurasikirwa
- Kunyora rubatsiro rweyanyanzvi. Nyanzvi dzakawanda dzehutano hwezvehutano dzinosanganisira vashandi vehutano, vanodzidza uye vanodzidza nezvepfungwa vanoziva mukubata nemanzwiro akaenzana nekurema kwekurema, kuwedzera kuwanda uye kuwedzera. Kana wakatsvaga nezvekurapa kunokonzerwa nekushaya simba kwako, tarisa uchitaura kune chiremba pamusoro pemhosva yepfungwa.
Mumwe mudzidzisi wepamusoro anozivikanwa anogonawo kukwanisa kubatsira. IAmerican Council on Exercise, iyo isiri purogiramu iyo inodzidzisa vadzidzisi vayo , inodzidzisa hutano hwehutano pamusoro pekupa rubatsiro rwemagariro kune vatengi avo vakave nemafungiro asina kunaka nekurovedza muviri.
- Dzidza kuzvikurudzira iwe pachako. Kukurudzirwa unyanzvi hunogona kudzidzwa. Nzira dzakadai sedzakanaka-kutaura nekutaura inzira mbiri iyo nyanzvi dzinoshandisa kuwedzera kukurudzira.
- Shandisa maitiro ekuderedza kunetseka. Kushungurudzika kubva pakushaikwa kwekureruka kwekureruka, kubva kuchipatara kana kuti kubva pamanzwiro ezuva nezuva kunogona kutungamirira mukudya kwepfungwa uye kuwedzera kuwedzera. Dzidza maitiro mashoma ekuderedza kushungurudza akadai sokufema zvakadzika, kufungisisa, kana kubudisa uye kuronga iwo muzuva rako.
Sources
Kevin Patrick, MD, MS, Fred Raab, 1 Marc A Adams, MPH, Lindsay Dillon, MPH, Marian Zabinski, PhD, Cheryl L Rock, PhD, RD, William G Griswold, PhD, naGregory J Norman, PhD. "Mharidzo Inoparidzirwa Mharidzo-Inopindira Kupindira Kurasikirwa Kwemafuro: Randomized Controled Trial." Nyaya yeChirwere yeInternet Research January 13, 2009.
ACEFitness.org. Kuzadzisa Zvinangwa Zvako SMART Way. American Council on Exercise. Yakasvika: November 25, 2011. http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2637&category=7
Evhaliina E. Korkiakangas, Maija A. Alahuhta naJaana H. Laitinen. "Zvipingamupinyi zvekudzidzira muviri nguva dzose pakati pevanhu vakuru vari pangozi yakakura kana kuti vane chirwere cheshuga chechirwere cheshuga: chirongwa chekugadzirisa." Health Promotion International Mbudzi 2009.
Change MW, Nitzke S, Guilford E, Adair CH, Hazard DL. "Zvinokurudzira uye Zvipingamupinyi Zvokudya Zvokudya Zvakanaka uye Chiitiko Chemuviri pakati peChotera-Kuwedzera Kuwana Uye Vanaamai Vakanaka." Nyaya yeAmerica Dietetic Association June 2008.
Nicky Welch, Sarah A McNaughtona, Wendy Huntera. Clare Humea naDavid Crawford. "Kuona kwenguva kunokonzera chipingamupinyi chekudya kwakanaka uye kuita zvekuita pakati pevakadzi?" Public Health Nutrition (2009), 12: pp 888-895.
Brendan Gough, Mark T. Conner. "Zvipingamupinyi zvekudya kwakanaka pakati pevarume: A qualitative analysis." Social Science neMishonga January 2006.