Izinzuzo Zezempilo Eziyi-10 Eziphezulu Zokusebenzisa Ideski Elimisiwe

Eminyakeni yamuva nje, amadeski amile athole ukuthandwa okukhulu, ikakhulukazi phakathi kwabasebenzi basehhovisi nabasebenzi abakude. Ukwanda kokuqwashisa ngezingozi zokuphila unganyakazi kuye kwaholela abaningi ukuba bathathe amadeski amile ukuze bathuthukise impilo yabo nokuphila kahle. Kodwa yiziphi izinzuzo zezempilo zokusebenzisa ideski elimile? Ngezansi, sihlola izinzuzo eziphezulu ezingu-10 ezisekelwe ngokwesayensi ezibonisa ukuthi ukufaka ideski elimile ohlelweni lwakho lwansuku zonke kungaholela kanjani ekuphileni okunempilo, okukhiqizayo.

1. Yehlisa Ingozi Yokuzuza Isisindo Nokukhuluphala

Enye yezinzuzo eziyinhloko zezempilo zokusebenzisa ideski elimile indima yalo ekulweni nokukhuluphala. Ukuhlala isikhathi eside kushisa ama-calories ambalwa kakhulu, okwenza kube lula ukukhuluphala. Ngokuphambene, ukuma kushisa ama-calories engeziwe. Ngokocwaningo olushicilelwe kujenali I-Mayo Clinic Proceedings, ukuma amahora ayisithupha ngosuku kungasiza ukushisa amakholori engeziwe angu-54 uma kuqhathaniswa nokuhlala. Ngokuhamba kwesikhathi, lokhu kungangeza, kube nomthelela ekulawulweni kwesisindo nokunciphisa ingozi yokukhuluphala.

2. Yehlisa Ingozi Yesifo Senhliziyo

Ukuziphatha kokuhlala isikhathi eside kuxhunyaniswa nengozi eyengeziwe yezinkinga zenhliziyo nemithambo yegazi. Ucwaningo lwe-American Heart Association luphakamisa ukuthi ukuhlala isikhathi eside kungakhuphula kakhulu ingozi yesifo senhliziyo ngo-147%. Ideski elimile lingasiza ukunciphisa le ngozi ngokukhuthaza ukunyakaza okwengeziwe nokunciphisa isikhathi esichithwa uhlezi. Ukuma okuvamile kuthuthukisa ukujikeleza kwegazi, okubuye kusize ukunciphisa amazinga e-cholesterol futhi kunciphise ingozi yezinkinga ezihlobene nenhliziyo.

3. Yehlisa Ubuhlungu Beqolo Nentamo

Ubuhlungu obungapheli emuva nasentanyeni yizikhalazo ezivamile phakathi kwabantu abachitha iningi losuku lwabo behlezi. Ukuma okungalungile nokuhlala isikhathi eside kungabeka ukucindezeleka ngokweqile emgogodleni, okuholela ekuphatheni kabi ngisho nezinkinga zesikhathi eside ze-musculoskeletal. Ideski elimile livumela ukuma okungcono futhi linciphise ingcindezi emhlane ophansi. Ucwaningo luye lwabonisa ukuthi izisebenzi ezishintshela kumadeski amile bathola ukuncipha okukhulu ebuhlungu beqolo nentamo. Isibonelo, ucwaningo lwango-2011 olwenziwa yi-CDC lwathola ukuthi amadeski amile anciphisa ubuhlungu obungaphezulu nobuhlungu bentamo ngamaphesenti angu-54 phakathi nenkathi yamasonto amane.

4. Kuthuthukisa Ukuma

Ukuma okungekuhle kuyindaba evamile ehlotshaniswa nokuhlala edeskini isikhathi eside. Ukucwila nokuzingela phezu kwekhompuyutha kungabangela ukungahambi kahle komgogodla, okuholela ekuphatheni kabi kanye nomonakalo wesikhathi eside. Ideski elimile likhuthaza ukuma okungcono ngokukhuthaza ukulungiswa okungokwemvelo komzimba. Ngokuma nokugcina umhlane wakho uqondile, ungakwazi ukugcina ukugoba okufanelekile komgogodla, okusiza ukuvimbela ukuthuthukiswa kwezinkinga ze-musculoskeletal.

5. Inyusa Amandla Futhi Yehlisa Ukukhathala

Enye inzuzo yokusebenzisa ideski elimile ukuthi ingasiza ukukhulisa amazinga akho wamandla usuku lonke. Uma uhlezi isikhathi eside, umzimba wakho uvame ukuvilapha, okuholela ekukhathaleni nokuncipha kogqozi. Ukuma, ngakolunye uhlangothi, kugcina igazi lakho ligeleza futhi kusiza ukugcina izinga eliphezulu lamandla. Ucwaningo olushicilelwe kujenali Umuthi Womsebenzi bathole ukuthi amadeski amile asize ekwehliseni izinga lokukhathala kubasebenzi ngo-87%. Lokhu kwanda kwamandla kungaholela ekukhiqizeni okuphezulu kanye nokugxila okuthuthukisiwe.

6. Ingase Yehlise Ingozi Yohlobo Lwesifo sikashukela sohlobo 2

Ucwaningo luye lwabonisa ukuthi ukuhlala isikhathi eside kuhlotshaniswa nengozi eyengeziwe yokuthola isifo sikashukela sohlobo 2. Lokhu ikakhulukazi kungenxa yokuthi ukuhlala isikhathi eside kungabangela amazinga kashukela egazini enyuke. Amadeski amile, ngokukhuthaza ukunyakaza okwengeziwe usuku lonke, angasiza ukuzinzisa amazinga kashukela egazini. Ucwaningo lwango-2013 olushicilelwe kujenali I-Diabetologia ithole ukuthi ukuma isikhathi eside ngemva kokudla kunciphisa kakhulu amazinga kashukela egazini, ngaleyo ndlela kwehlisa ingozi yohlobo 2 lwesifo sikashukela.

7. Ithuthukisa Ukucaca Kwengqondo Nokugxila

Ukukhathala kwengqondo ngokuvamile kuwumphumela wokuhlala isikhathi eside. Amadeski amile angasiza ekulweni nalokhu ngokukhuthaza ukujikeleza okungcono, okuqinisekisa ukuthi umoya-mpilo owengeziwe ufinyelela ebuchosheni. Ukugeleza komoyampilo okuthuthukisiwe kungaholela ekusebenzeni okuthuthukisiwe kwengqondo, okuhlanganisa ukugxilisa ingqondo nokugxila okungcono. Izisebenzi eziningi zibika ukuthi zizizwa ziqaphe kakhulu futhi zibukhali ngokwengqondo lapho zisebenzisa ideski elimile, okuholela ekwandeni kokukhiqiza nokwenza izinqumo ezingcono usuku lonke.

8. Yandisa Ukuphila Okude

Mhlawumbe enye yezinzuzo eziphoqelela kakhulu zokusebenzisa ideski elimile amandla ayo okwandisa isikhathi sokuphila. Ucwaningo olukhulu olushicilelwe ku I-Archives of Medicine yangaphakathi ithole ukuthi ukuhlala amahora angaphezu kwe-11 ngosuku kuhlotshaniswa nokwanda okungama-40% engozini yokufa kuzo zonke izimbangela. Ukunciphisa isikhathi esichithwa uhlezi futhi uhlanganise nokuma okwengeziwe kunganciphisa ingozi yokufa ngaphambi kwesikhathi, ikakhulukazi ngenxa yezinzuzo ezinikezayo empilweni yenhliziyo nemithambo yegazi kanye nokusebenza kwe-metabolic.

9. Yehlisa Ingozi Yomdlavuza

Nakuba ucwaningo olwengeziwe ludingeka, olunye ucwaningo luye lwaphakamisa ukuthi ukuziphatha unganyakazi kungase kuhlotshaniswe nengozi eyengeziwe yezinhlobo ezithile zomdlavuza, ikakhulukazi umdlavuza webele nowokhololo. Ukuhlala isikhathi eside kukhonjiswe ukuphakamisa ama-biomarker ahlobene nokukhula komdlavuza. Ngokunciphisa isikhathi sokunganyakazi kanye nokuma kaningi, abantu ngabanye bangakwazi ukwehlisa ingozi yokuba nalo mdlavuza. Ideski elimile liyindlela elula yokuhlanganisa ukunyakaza okwengeziwe ngosuku nokunciphisa ingozi yomdlavuza jikelele.

10. Ikhuthaza Ukunyakaza Okwengeziwe Usuku Lonke

Ideski elimile alikusizi nje ukuthi ume kakhudlwana—liphinde likhuthaze ukunyakaza okwengeziwe. Uma umile, maningi amathuba okuthi unwebe, ushintshe isisindo sakho, futhi uthathe ikhefu elifushane lokuhamba, konke okunomthelela endleleni yokuphila esebenzayo. Ukunyakaza kuyisihluthulelo sokugcina ithoni yemisipha, ukuguquguquka kwamalunga, kanye nempilo yonke. Ukufaka ideski elimile esimisweni sakho sansuku zonke kungaholela ekuqwashiseni okwengeziwe ngezidingo zomzimba wakho, kukwenze ukuthi unyakaze kakhulu usuku lonke.

Isiphetho

Ukufaka ideski elimile esimisweni sakho sansuku zonke kunikeza izinzuzo eziningi zezempilo, kusukela ekumeni okuthuthukisiwe kuya ekunciphiseni kwengozi yezifo ezingamahlalakhona njengesifo senhliziyo nesifo sikashukela. Noma ngabe ubheke ukukhulisa amazinga akho wamandla, ukudambisa izinhlungu emuva, noma ukumane uthuthukise inhlalakahle yakho iyonke, ideski elimile lingaba ithuluzi elinamandla. Ngokwenza ushintsho, ungagqashula ezingozini zendlela yokuphila unganyakazi futhi uthathe indlela esheshayo empilweni yakho yesikhathi eside.

Ngezinzuzo ezibalulekile ezinikezwa ideski elimile, akumangalisi ukuthi abantu abaningi ngokwengeziwe bakhetha ukuma ngenkathi besebenza. Thatha isinyathelo esiholela empilweni engcono ngokutshala imali edeskini elimile futhi uzizwele lezi zinzuzo mathupha.