Garden Health and Fitness
Ife timamverera ngati tikuyika ntchito ya tsiku labwino, titatha kulima kwa maola ambiri. Koma kodi munda umaganiziridwa moyenera? Kwa mbali zambiri, inde. Malingana ndi yunivesite ya Virginia, kulima mitengo kumtunda uko ndi njira zina zolimbitsa thupi zolimbitsa thupi, monga kuyenda ndi njinga. Zonse zimadalira ntchito yomwe mukuchita komanso nthawi yayitali. Monga mtundu wina uliwonse wa masewera olimbitsa thupi, muyenera kukhala wokhazikika kwa mphindi 30 kuti pakhale phindu.
Kodi N'chiyani Chimachititsa Kuti Tizichita Zinthu Zolimbitsa Thupi?
Pamene mukuzisangalala mumundawu, mukugwiranso ntchito magulu akuluakulu a minofu: miyendo, mabowo, manja, mapewa, khosi, kumbuyo ndi mimba. Ntchito zamasamba zomwe zimagwiritsa ntchito minofu imeneyi zimalimbitsa mphamvu ndi kutentha makilogalamu.
Kuwonjezera pa kuyesayesa kotereku, kulima kuli ndi zinthu zina zomwe zimapanga machitidwe abwino ndi calorie yoyaka. Pali njira yowonjezera yambiri yokhala ndi munda, monga kufera namsongole kapena nthambi zazitali, ndikuyendayenda ndikulima ndi kukwera. Kutukula matumba a mulch, kukankhira magalasi ndi mafosholo onse amapereka kukaniza maphunziro ofanana ndi kukweza mmwamba, zomwe zimapangitsa mafupa ndi ziwalo zathanzi. Komabe pamene mukuchita zonsezi, mulibe mtsuko wochepa kwambiri komanso nkhawa pa thupi, mosiyana ndi aerobics kapena kuthamanga.
Kutaya Kunenepa Polima
Kuperewera kwa thupi kumafuna kuti muwotche mafuta owonjezerapo kuposa momwe mukudya ndipo kotero kulemera kwake komwe mungathenso kulima kumadalira zinthu zingapo kuphatikizapo kukula kwanu ndi ntchito yomwe mukuchita.
Zitsanzo zina zambiri kuchokera ku yunivesite ya Iowa State, m'munsimu, zikuwonetsani momwe ntchito zina zovuta zamasamba zitha kutentha makilogalamu.
- Kumba Milomo - Amuna: 197 calories, Akazi: 150 calories
- Kubzala - Amuna: makilogalamu 177, Akazi: 135 makilogalamu
- Kupalira - Amuna: makilogalamu 157, Akazi: makilogalamu 156
Nyuzipepala ya National Institute of Health inalembetsa munda kwa mphindi makumi atatu ndi mphambu zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu ndi zisanu (45) pazinthu zomwe analimbikitsa kuti azichita masewera olimbitsa thupi kuti athetse kunenepa kwambiri, pamodzi ndi njinga zamakilomita asanu ndi atatu mu mphindi 30 ndikuyenda maili awiri panthawi yomweyo.
Phindu Lathanzi Labwino la Munda
Kafukufuku akuwonetsa kuti kulima kwa mphindi 30 tsiku lililonse kungathandize:
- Lonjezerani kusintha
- Limbikitsani ziwalo
- Kuchepetsa kuthamanga kwa magazi ndi mafuta a kolesterolini
- Pewani chiopsezo chanu cha shuga
- Kuchepa kwapang'onopang'ono
Kupeza Masewera Olimbitsa Thupi Kwambiri
Zimatenga mphindi 30 zochita masewera olimbitsa thupi masiku angapo pa sabata, kuti mulandire ubwino uliwonse wa thanzi kuchokera kumunda. Komabe, ofufuza tsopano akunena kuti mutha kuthyola mphindi 30 kuti mukhale nthawi yayitali tsiku lonse. Pokhapokha ngati ntchito iliyonse ili ndi mphindi zisanu ndi zitatu ndipo ili ndi mphamvu zochepa pamene mufika mpaka 30 mphindi patsiku, mudzakolola mphotho yomweyo ngati kuti mwakhala mukulimala kwa theka la ola limodzi. Choncho mungathe kusamba pang'ono panthawi yam'mawa ndikubwerera kumunda madzulo kuti mukatenge maluwa.
Yambani pang'onopang'ono, ngati simukuzoloŵera kuchita khama. Kwezani bwino, pogwiritsa ntchito miyendo yanu. Yesetsani ntchito zanu ndi kayendetsedwe kanu ndikugwiritsa ntchito magulu akuluakulu a minofu kuti mupindule kwambiri. Zowawa ndi zopweteka sizisonyezero zabwino. Matenda anu amatha kutopa, koma sayenera kupweteka pokhapokha mutagwiritsa ntchito minofu yomwe simunagwirepo ntchito kanthawi kapena mukuwagwiritsa ntchito molakwika.
Kulima sikuchita masewero olimbitsa thupi kuti musiye kuyenda kwanu tsiku ndi tsiku kapena kusambira, koma ndibwino kudziŵa minofu yomwe mumatopa mutatha kuyambitsa kompositi ndizochita zabwino zomwe munachita pa thupi lanu ndi thanzi lanu. Mofanana ndi mtundu uliwonse wa masewera olimbitsa thupi, funsani dokotala poyamba, ngati simukuzoloŵera kuchita masewera olimbitsa thupi. Onetsetsani kuti mumatambasula pang'ono ndi kumalima ndikuyendetsa pang'onopang'ono kutentha kwakukulu. Timapanga munda wa zosangalatsa, pambuyo pake. Kupeza mawonekedwe ndi kutaya thupi ndiko kungoyang'ana pa keke.
Zotsatira:
- Kulima Kwambiri, Iowa State University Extension
- Kulima Kwambiri Kulimbitsa Thupi, Virginia Tech Virginia Cooperative Extension (Sali pa Intaneti)