[vc_row][vc_column][vc_column_text]M'malo ogwirira ntchito omwe akusintha mwachangu masiku ano, kufunika kwa ergonomics ndi thanzi sikunganyalanyazidwe. Chinthu chimodzi chodziwika bwino chomwe chatchuka pakati pa ogwira ntchito m'maofesi ndi ogwira ntchito kutali ndi "desiki yoyimirira". Chifukwa cha chidziwitso chowonjezeka cha zoopsa zokhudzana ndi moyo wongokhala, anthu ambiri akusankha madesiki oyimirira kuti awonjezere thanzi lawo komanso zokolola zawo. Nkhaniyi ikufotokoza zifukwa zomveka zomwe ofesi iliyonse iyenera kuyika **desiki yoyimirira** pamalo awo ogwirira ntchito, mothandizidwa ndi kafukufuku wasayansi ndi chidziwitso chenicheni.
1. Menyani Kunenepa Kwambiri ndi Kunenepa Kwambiri
Chimodzi mwazabwino kwambiri pogwiritsira ntchito "desiki loyima" ndikutha kuthana ndi kulemera. Kafukufuku akuwonetsa kuti kukhala nthawi yayitali kumawotcha ma calories ochepa, zomwe zimapangitsa kuti zikhale zosavuta kudziunjikira mapaundi owonjezera. Mosiyana ndi zimenezi, kuyimirira kumatha kutentha ma calories ambiri. Malinga ndi kafukufuku wofalitsidwa mu *Mayo Clinic Proceedings*, kuyimirira maola asanu ndi limodzi patsiku kumatha kutentha ma calories owonjezera a 54 poyerekeza ndi kukhala. Pakapita nthawi, ma calories awa amawonjezera, amathandizira kuchepetsa thupi komanso kuchepetsa chiopsezo cha kunenepa kwambiri.
2. Chiwopsezo Chochepa cha Matenda a Mtima
Kukhala nthawi yayitali kumalumikizidwa ndi chiopsezo chowonjezereka cha matenda amtima. Bungwe la American Heart Association linanena kuti kuchita masewera olimbitsa thupi kungapangitse chiopsezo cha matenda a mtima ndi 147%. Pogwiritsa ntchito "desiki loyima", ogwira ntchito amatha kuchepetsa chiopsezochi pogwiritsa ntchito kayendetsedwe kake, komwe kumalimbikitsa kuyendayenda bwino. Kuthamanga kwa magazi kungayambitse kuchepa kwa cholesterol, zomwe zimathandiza kuti mtima ukhale wabwino.
3. Kuchepetsa Kupweteka Kwa Msana ndi Pakhosi
Ululu wammbuyo ndi khosi ndi zodandaula zofala pakati pa omwe amathera nthawi yambiri ya ntchito atakhala. Kusakhazikika bwino komanso kukhala kwanthawi yayitali kumatha kusokoneza msana, kumabweretsa kusapeza bwino komanso zovuta zamafupa. "Desiki yoyima" imalimbikitsa kaimidwe bwino, kuchepetsa kupanikizika pamunsi kumbuyo. Kafukufuku wa 2011 wa CDC adapeza kuti ogwira ntchito omwe amagwiritsa ntchito madesiki oyimirira adanena kuti kuchepa kwa 54% kwa ululu wammbuyo ndi m'khosi kwa milungu inayi. Kusintha kwa kaimidwe kumeneku kungapangitse chitonthozo ndi zokolola.
4. Limbikitsani Kaimidwe
Kukhala kwa nthawi yayitali nthawi zambiri kumapangitsa kuti munthu asamayende bwino, zomwe zimapangitsa kuti msana ukhale wolakwika komanso wosasangalatsa. "Desiki yoyimilira" imalimbikitsa kuyanjanitsa kwachilengedwe kwa thupi, kulimbikitsa msana wowongoka komanso kupindika koyenera kwa msana. Poyima, ogwira ntchito amatha kuchepetsa mwayi wokhala ndi vuto la minofu ndi mafupa, kulimbikitsa malo ogwira ntchito athanzi.
5. Wonjezerani Mphamvu ndi Kuchepetsa Kutopa
Kugwiritsa ntchito "desiki yoyima" kumatha kulimbikitsa mphamvu zamagetsi tsiku lonse. Kukhala wotalikirapo nthawi zambiri kumabweretsa kutopa, pamene kuyimirira kumawonjezera kufalikira kwa magazi, kusunga mphamvu zambiri. Kafukufuku yemwe adasindikizidwa mu 'Occupational Medicine' adapeza kuti kuyimirira madesiki kumachepetsa kutopa kwa ogwira ntchito ndi 87%. Kuwonjezeka kwa mphamvu kumapangitsa kuti ntchito ikhale yochuluka komanso kuyang'ana bwino.
6. Khazikitsani Magazi a Shuga
Kukhala kwanthawi yayitali kumalumikizidwa ndi chiwopsezo chowonjezereka cha matenda a shuga amtundu wa 2 chifukwa cha kukhudza kwake kwa shuga m'magazi. Ma desiki oyimirira amalimbikitsa kusuntha kwambiri, kumathandizira kukhazikika kwa shuga m'magazi tsiku lonse. Kafukufuku wofalitsidwa mu *Diabetologia* adawonetsa kuti kuyimirira nthawi yayitali mutatha kudya kumachepetsa kuchuluka kwa shuga m'magazi, zomwe zingachepetse chiopsezo chokhala ndi matenda amtundu wa 2.
7. Limbikitsani Kumveka kwa Maganizo ndi Kuyikira Kwambiri
Kutopa m'maganizo ndizomwe zimachitika chifukwa chokhala nthawi yayitali. "desiki yoyimirira" imalimbikitsa kuyenda bwino kwa magazi, kuonetsetsa kuti mpweya wochuluka ufika ku ubongo, zomwe zimapangitsa kuti chidziwitso chizigwira ntchito. Kuyenda bwino kwa okosijeni kumabweretsa kukhazikika bwino, kulola ogwira ntchito kukhala akuthwa m'maganizo. Kafukufuku wochokera ku Texas A&M Health Science Center adapeza kuti ogwiritsa ntchito desiki oyimirira amakhalabe ndi chidwi komanso chidwi kwa nthawi yayitali.
8. Limbikitsani Kuyenda Kwambiri
"Desk yoyima" mwachibadwa imalimbikitsa kuyenda kwambiri tsiku lonse la ntchito. Kuima kumalola antchito kusintha kulemera kwawo, kutambasula, ndi kupuma pang'ono, zomwe zimathandiza kuti azikhala ndi moyo wokangalika. Kuyenda ndikofunikira kuti musunge minofu komanso thanzi lonse. Madesiki oyimilira amapangitsa kuzindikira zosowa zakuthupi, zomwe zimapangitsa anthu kuti aphatikizepo mayendedwe ambiri m'masiku awo.
9. Limbikitsani Makhalidwe ndi Kuchepetsa Kupanikizika
Kugwiritsiridwa ntchito kwa madesiki oyimirira kumagwirizanitsidwa ndi kusintha kwa maganizo ndi kuchepetsa kupsinjika maganizo. Kafukufuku amene adachitika mu *International Journal of Environmental Research and Public Health* adawonetsa kuti ogwira ntchito omwe amagwiritsa ntchito madesiki oyimilira adanenanso kuti kupsinjika kwakuchepa poyerekeza ndi omwe adakhala pansi. Kuyimirira kungayambitse kutulutsidwa kwa ma endorphins, kukulitsa chisangalalo ndikulimbikitsa malo abwino ogwirira ntchito.
10. Limbikitsani Mgwirizano ndi Kuyankhulana
Madesiki oyimilira amatha kulimbikitsa mgwirizano komanso kulumikizana muofesi. Ogwira ntchito akaimirira, amakhala okonda kucheza ndi anzawo, kulimbikitsa zokambirana zachisawawa ndi zokambirana. Kulumikizana kowonjezereka kumeneku kungayambitse kuthetsa mavuto mofulumira komanso kupangika kwatsopano.
Kutsiliza
Kuphatikizira "desiki loyimilira" muofesi ndikuyika ndalama mwanzeru paumoyo wa ogwira ntchito komanso zokolola. Zopindulitsa zambiri-kuphatikiza kaimidwe kabwino, mphamvu zowonjezera, kuchepetsa kupweteka, ndi kumveka bwino m'maganizo-zimasonyeza kuti ma desiki oyimirira sali chabe chikhalidwe; ndi zida zofunika kulimbikitsa malo athanzi komanso ogwira ntchito.
Mwa kuvomereza kusintha kwa "desiki yoyimilira", olemba anzawo ntchito amatha kupatsa mphamvu antchito awo kuti amasuke ku moyo wongokhala, zomwe zimapangitsa kuti akhale ndi thanzi labwino komanso kuti azigwira bwino ntchito. Pangani kusintha kupita ku **desiki loyimilira ** lero ndikuwona nokha kusintha komwe kungakhale nako pa thanzi lanu ndi momwe ntchito yanu ikuyendera.
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