Ubwino 10 Wapamwamba Wathanzi Wogwiritsa Ntchito Desiki Yoyimilira

M'zaka zaposachedwa, madesiki oyimirira atchuka kwambiri, makamaka pakati pa ogwira ntchito m'maofesi ndi antchito akutali. Kuzindikira kowonjezereka kwa kuopsa kwa moyo wongokhala kwachititsa ambiri kutengera madesiki oima kuti akhale ndi thanzi labwino. Koma kodi ubwino wogwiritsa ntchito desiki loyimirira ndi chiyani kwenikweni? Pansipa, tikuwunika zabwino 10 zothandizidwa ndi sayansi zomwe zikuwonetsa momwe kuphatikiza desiki yoyimilira pazochitika zanu zatsiku ndi tsiku kungakupangitseni kukhala ndi moyo wathanzi komanso wopindulitsa.

1. Amachepetsa Chiwopsezo cha Kunenepa Ndi Kunenepa Kwambiri

Chimodzi mwazabwino zathanzi pogwiritsira ntchito desiki loyimirira ndi gawo lake polimbana ndi kulemera. Kukhala kwa nthawi yayitali kumawotcha zopatsa mphamvu zochepa, zomwe zimapangitsa kuti kunenepa kukhale kosavuta. Mosiyana ndi zimenezi, kuyimirira kumawotcha zopatsa mphamvu zambiri. Malinga ndi kafukufuku wofalitsidwa m'magaziniyi Mayo Clinic Proceedings, kuima kwa maola asanu ndi limodzi patsiku kungathandize kuwotcha ma calories owonjezera a 54 poyerekeza ndi kukhala. Pakapita nthawi, izi zimatha kuwonjezera, zomwe zimathandizira kuchepetsa kulemera komanso kuchepetsa chiopsezo cha kunenepa kwambiri.

2. Amachepetsa Kuopsa kwa Matenda a Mtima

Khalidwe lokhala chete lakhala likugwirizanitsidwa ndi chiopsezo chowonjezeka cha matenda a mtima. Kafukufuku wochokera ku American Heart Association akusonyeza kuti kukhala nthawi yaitali kungapangitse chiopsezo cha matenda a mtima ndi 147%. Desiki loyimirira lingathandize kuchepetsa ngoziyi mwa kulimbikitsa kusuntha kwambiri komanso kuchepetsa nthawi yomwe mumakhala. Kuyimirira nthawi zonse kumathandizira kuti magazi aziyenda bwino, zomwe zimathandiza kuchepetsa mafuta m'thupi komanso kuchepetsa chiopsezo cha mavuto obwera chifukwa cha mtima.

3. Amachepetsa Kupweteka Kwa Msana ndi Pakhosi

Kupweteka kwa msana ndi m'khosi ndi zodandaula zofala pakati pa anthu omwe amathera nthawi yambiri atakhala pansi. Kusakhazikika bwino komanso kukhala kwa nthawi yayitali kumatha kubweretsa kupsinjika kwambiri pa msana, zomwe zimadzetsa kusapeza bwino komanso zovuta zanthawi yayitali ya minofu ndi mafupa. Desiki yoyimirira imalola kuti ikhale yabwino komanso imachepetsa kupanikizika kumunsi kumbuyo. Kafukufuku wasonyeza kuti ogwira ntchito omwe amasinthira ku madesiki oyimirira amachepetsa kwambiri kupweteka kwa msana ndi khosi. Mwachitsanzo, kafukufuku wa 2011 wa CDC adapeza kuti madesiki oyimirira amachepetsa ululu wammbuyo ndi khosi ndi 54% pazaka zinayi.

4. Bwino Lakhalira

Kusayenda bwino ndi vuto lomwe nthawi zambiri limakhudzana ndi kukhala pa desiki kwa nthawi yayitali. Kutsika ndi kusaka pakompyuta kungayambitse kusayenda bwino kwa msana, zomwe zimabweretsa kusapeza bwino komanso kuwonongeka kwanthawi yayitali. Desiki yoyimirira imalimbikitsa kaimidwe kabwinoko polimbikitsa kukhazikika kwachilengedwe kwa thupi. Mwa kuyimirira ndikusunga msana wanu mowongoka, mutha kukhala ndi kupindika koyenera kwa msana, zomwe zimathandiza kupewa kukula kwa zovuta za minofu ndi mafupa.

5. Imawonjezera Mphamvu ndi Kuchepetsa Kutopa

Phindu lina logwiritsa ntchito desiki loyimirira ndikuti litha kukuthandizani kukulitsa mphamvu zanu tsiku lonse. Mukakhala nthawi yayitali, thupi lanu limakhala laulesi, zomwe zimapangitsa kutopa komanso kuchepa kwa chidwi. Kuyimirira, kumbali ina, kumapangitsa kuti magazi anu aziyenda komanso kumathandiza kuti mukhale ndi mphamvu zambiri. Kafukufuku wofalitsidwa m'magazini Occupational Medicine anapeza kuti madesiki oima anathandiza kuchepetsa kutopa kwa ogwira ntchito ndi 87%. Kuwonjezeka kwa mphamvu kumeneku kungayambitse zokolola zambiri komanso kuyang'ana bwino.

6. Mutha Kuchepetsa Chiwopsezo cha Type 2 Diabetes

Kafukufuku wasonyeza kuti kukhala nthawi yayitali kumalumikizidwa ndi chiwopsezo chokhala ndi matenda amtundu wa 2. Izi zimachitika makamaka chifukwa chokhala nthawi yayitali kumatha kupangitsa kuti shuga m'magazi achuluke. Madesiki oyimirira, polimbikitsa kuyenda kwambiri tsiku lonse, angathandize kukhazikika kwa shuga m'magazi. Kafukufuku wa 2013 wofalitsidwa m'magazini Diabetologia adapeza kuti kuima kwa nthawi yayitali mutadya kumachepetsa kwambiri shuga m'magazi, motero kumachepetsa chiopsezo cha matenda amtundu wa 2.

7. Imawonjezera Kumveka Kwamaganizidwe ndi Kukhazikika

Kutopa m'maganizo nthawi zambiri kumachitika chifukwa chokhala nthawi yayitali. Madesiki oyimirira angathandize kuthana ndi izi mwa kulimbikitsa kuyenda bwino, zomwe zimatsimikizira kuti mpweya wochuluka ufika ku ubongo. Kuyenda bwino kwa okosijeni kumatha kupangitsa kuti zidziwitso ziziyenda bwino, kuphatikiza kuyang'ana bwino komanso kuyang'ana. Ogwira ntchito ambiri amanena kuti amakhala atcheru komanso akuthwa m'maganizo akamagwiritsira ntchito desiki loyimirira, zomwe zimapangitsa kuti ntchito ziwonjezeke komanso kupanga zisankho zabwino tsiku lonse.

8. Amawonjezera Moyo Wautali

Mwina chimodzi mwazinthu zabwino kwambiri zogwiritsira ntchito desiki loyimirira ndikuthekera kwake kuwonjezera moyo. Kafukufuku wamkulu wofalitsidwa mu Archives of Internal Medicine adapeza kuti kukhala kwa maola opitilira 11 patsiku kumalumikizidwa ndi kuwonjezeka kwa 40% pachiwopsezo cha kufa chifukwa cha zifukwa zonse. Kuchepetsa nthawi yomwe mumakhala ndikukhala ndi kuyimirira kwambiri kumatha kuchepetsa chiopsezo cha kufa msanga, makamaka chifukwa cha phindu lomwe limapereka ku thanzi lamtima komanso kagayidwe kachakudya.

9. Amachepetsa Kuopsa kwa Khansa

Ngakhale kuti kafukufuku wowonjezereka akufunika, kafukufuku wina wasonyeza kuti khalidwe longokhala likhoza kugwirizanitsidwa ndi chiopsezo chowonjezereka cha mitundu ina ya khansa, makamaka khansa ya m'mawere ndi ya m'matumbo. Kukhala kwanthawi yayitali kwawonetsedwa kuti kumakweza ma biomarkers okhudzana ndi kukula kwa khansa. Pochepetsa nthawi yokhala chete komanso kuyimirira pafupipafupi, anthu amatha kuchepetsa chiopsezo chokhala ndi khansa iyi. Desiki yoyimilira ndi njira yosavuta yophatikizira kusuntha kochulukirapo patsiku ndikuchepetsa chiopsezo cha khansa.

10. Imalimbikitsa Kuyenda Kwambiri Patsiku Lonse

Desiki loyima silimangokuthandizani kuti muyime kwambiri - limalimbikitsanso kuyenda kwina. Mukayimirira, mumatha kutambasula, kusintha kulemera kwanu, ndi kupuma pang'ono, zomwe zimapangitsa kuti mukhale ndi moyo wotanganidwa kwambiri. Kuyenda ndikofunika kwambiri kuti mukhalebe ndi minofu, kusinthasintha kwamagulu, komanso thanzi labwino. Kuphatikizira desiki yoyimirira muzochita zanu zatsiku ndi tsiku kungapangitse kuti muzindikire zosowa za thupi lanu, zomwe zimakupangitsani kuti muzisuntha kwambiri tsiku lonse.

Kutsiliza

Kuphatikizira desiki yoyimilira muzochita zanu zatsiku ndi tsiku kumapereka maubwino ambiri azaumoyo, kuyambira kuwongolera kaimidwe mpaka kuchepetsa chiopsezo cha matenda osachiritsika monga matenda amtima ndi shuga. Kaya mukuyang'ana kuti muwonjezere mphamvu zanu, kuchepetsa ululu wammbuyo, kapena kungosintha thanzi lanu lonse, desiki loyimirira lingakhale chida champhamvu. Mwa kusintha, mutha kumasuka ku zoopsa za moyo wongokhala ndikukhala ndi moyo wathanzi wautali.

Ndi phindu lalikulu lomwe desiki loyimilira limapereka, sizodabwitsa kuti anthu ambiri akusankha kuyimirira pomwe akugwira ntchito. Chitanipo kanthu kuti mukhale ndi thanzi labwino poika ndalama pa desiki yoyimilira ndikuwona zabwino izi.