Kurovedza muviri uye chiitiko chekudzikira uremu

Hupenyu hwekushandira uye kurovedza muviri, pamwe nekudya chikafu chine hutano, ndiyo nzira yakanakisa yekudzikisa huremu.

MaCalorie anoshandiswa mukurovedza muviri> macalorie anodyiwa = kuonda.

Izvi zvinoreva kuti kudzikisa huremu, huwandu hwe macalorie aunopisa nehupenyu hwezuva nezuva uye kurovedza muviri hunofanira kuve hukuru kupfuura huwandu hwecalori kubva pane izvo zvaunodya uye zvaunonwa. Kunyangwe iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waziita ''

Imwe nzira yekutarisa izvi ndeyekuti mukadzi ane makore makumi matatu kusvika makumi mashanu ekuberekwa asingarovedze muviri anoda nezve 1,800 macalorie pazuva kuti arambe aine huremu hwakajairika. Murume ane makore makumi matatu kusvika makumi mashanu ekuberekwa asingarovedze muviri anoda nezve mazana maviri nemazana maviri emakoriori kuti arambe achirema.

Kweawa rese rekurovedza ravanoita, vangangopisa:

• Makore mazana maviri nemakumi matatu kusvika mazana matatu anoita machena machena sekuchenesa imba kana kutamba baseball kana gorufu.
• 370 kusvika 460 macalorie anoita chiitiko senge kufamba nekukurumidza (3.5 mph), kurima gadheni, kuchovha bhasikoro (5.5 mph), kana kutamba.
• 580 kusvika 730 macalorie anoita chiitiko chakadai sekumhanya pamhanho yemaminetsi mapfumbamwe paira, achitamba nhabvu, kana pamakumbo ekushambira.
• 740 kusvika 920 macalorie anoita chiitiko senge kumhanya nhanho yemaminetsi manomwe paira, kutamba racquetball, uye skiing.

Kunyangwe iwe ukasachinja huwandu hwemacalorie mune chako chikafu, asi iwe ukawedzera chiitiko kuhupenyu hwako hwezuva nezuva, iwe unodzora uremu kana kuwana huremu hushoma.

Yekurovedza muviri-kurasikirwa chirongwa chinoshanda chinofanira kuve chinonakidza uye kukuchengetedza iwe kukurudzira. Izvo zvinobatsira kuve neicho chakanangwa chinangwa. Chinangwa chako chingave chiri chekugadzirisa mamiriro ehutano, kudzikisira kushushikana, kunatsiridza kusimba kwako, kana kugona kutenga mbatya mune diki saizi. Yako chirongwa chekurovedza muviri inogona zvakare kuve nzira yekuti iwe uve nevamwe vanhu. Kurovedza muviri makirasi kana kurovedza muviri neshamwari yako zvese zviri zviviri nzvimbo dzakanaka dzekudyidzana.

Unogona kunge uine nguva yakaoma kutanga maitiro ekurovedza muviri, asi ukangozviita, unozotanga kuona zvimwe zvakanaka. Kuvandudza kurara uye kuzviremekedza vanogona kunge vari vaviri vacho. Zvimwe zvakanaka zvaungasazviona zvinosanganisira kuwedzera simba repfupa uye mhasuru uye njodzi yakaderera yechirwere chemoyo uye mhando 2 chirwere cheshuga.

Iwe haufanire kujoina gym kuti uwane maekisesaizi. Kana usina kurovedza muviri kana kushanda kwenguva yakareba, ita chokwadi chekutanga zvishoma nezvishoma kudzivirira kukuvara. Kutora anononoka-maminetsi gumi-kufamba kaviri pavhiki kutanga kwakanaka. Wobva waita kuti iwedzere kukurumidza nekufamba kwenguva.

Iwe unogona zvakare kuyedza kujoina yekutamba, iyo yoga, kana karate kirasi. Iwe unogona zvakare kujoina baseball kana bowling timu, kana kunyangwe boka rezvitoro-rinofamba. Hunhu hwemagariro emapoka aya hunogona kupa mubayiro uye kukurudzira.

Chinhu chakanyanya kukosha ndechekuti iwe uite maekisesaizi aunofarira.

Hupenyu hwakareruka shanduko hunogona kuita mutsauko mukuru nekufamba kwenguva.

• Kubasa, edza kutora masitepisi pane eifiti, kufamba uchidzika nehoro kuti utaure newaunoshanda naye panzvimbo yekutumira e-mail, kana kuwedzera kufamba kwemaminetsi gumi- kusvika makumi maviri panguva yekudya kwemasikati.
• Paunenge uchimhanya nenzvimbo, edza kupaka kumucheto kwekupedzisira kwekupaka kana pasi pemugwagwa. Kunyangwe zvirinani, edza kufamba kuenda kuchitoro.
• Kumba, edza kutora mabasa akajairika sekutsvaira mota, kuwacha mota, kurima gadheni, kukora mashizha, kana kufoshora sinou.
• Kana iwe ukakwira bhazi, buruka bhazi imwe kana kupfuura zvinomira pamberi pechaunomira uye famba iyo yakasara yenzira.

Kugara kwemaitiro zvinhu zvaunoita iwe wakagara wakagara. Kuderedza maitiro ako ekugara kunogona kukubatsira kuti uremerwe uremu. Kune vanhu vazhinji, nzira yakanakisa yekudzikamisa maitiro ekugara ndeyekuderedza nguva yavanopedza vachiona TV uye vachishandisa komputa uye zvimwe zvigadzirwa zvemagetsi. Zvese izvi zviitiko zvinodaidzwa kuti "skrini nguva."

Dzimwe nzira dzekudzora kukuvara kweyakawandisa nguva yechidzitiro ndeiyi:

• Sarudza 1 kana 2 TV zvirongwa zvekutarisa uye kudzima TV kana ivo vapera.
• Usachengetedze TV nguva dzese kune ruzha rwemberi - unogona kupedzisira wagara pasi uye uchizviona. Vhura radio pane. Unogona kusimuka uchiita zvinhu zvakatenderedza imba uye uchingoteerera redhiyo.
• Usadya iwe uchiona TV.
• Usati wabatidza TV, tora imbwa yako ufambe. Kana iwe uchizopotsa chako chaunofarira show, chinyorwa icho.
• Tsvaga zviitiko zvekutsiva kuona TV. Verenga bhuku, tamba bhodhi mutambo nemhuri kana shamwari, kana kutora kirasi yemanheru.
• Shingairira pabati rekurovedza muviri iwe uchiona TV. Iwe uchapisa macalorie.
• Kuchovha bhasikoro rakamira kana kushandisa treadmill iwe uchiona TV.

Kana iwe uchida kutamba mitambo yemavhidhiyo, edza mitambo inoda kuti iwe utamise muviri wako wese, kwete chete zvigunwe zvako.

Vavarira kurovedza muviri anenge maawa maviri nehafu pavhiki kana kupfuura. Ita zvine mwero-kusimba aerobic uye mhasuru-inosimbisa zviitiko. Zvichienderana nehurongwa hwako, unogona kurovedza maminetsi makumi matatu mazuva mashanu pavhiki kana maminitsi makumi mashanu nemashanu kusvika makumi matanhatu mazuva matatu pavhiki.

Iwe haufanire kuita yako yakazara yezuva nezuva kurovedza muviri zvese kamwechete. Kana chinangwa chako chiri chekurovedza muviri kwemaminitsi makumi matatu, unogona kuzvibvarura kuita zvipfupi nguva zvinowedzera kusvika pamaminitsi makumi matatu.

Sezvo iwe paunenge uchiwedzera kukodzera, unogona kuzvinetsa nekuwedzera kusimba kweako kurovedza muviri nekubva pachiedza chiitiko kusvika pane zvine mutsindo chiitiko. Iwe unogona zvakare kuwedzera iyo yakawanda yenguva iwe yaunorovedza.

Kurera uremu - chiitiko; Kurera uremu - kurovedza muviri; Kufutisa - chiitiko

• Kuonda

Apovian CM, Istfan NW. Kufutisa: nhungamiro, maitiro akanakisa, kutsva kutsva. Endocrinol Metab Kliniki North Am. 2016; 45 (3): xvii-xviii. PMID: 27519142 pubmed.ncbi.nlm.nih.gov/27519142/.

Cowley MA, Brown WA, Considine RV. Kufutisa: dambudziko uye manejimendi aro. Muna: Jameson JL, De Groot LJ, de Kretser DM, et al, eds. Endocrinology: Vakuru uye Chiremba. 7th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 26.

Jensen MD. Kufutisa. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 207.

US Preventive Services Task Force; Curry SJ, Krist AH, uye al. Maitiro ekurasikirwa nehuremu matanho ekudzivirira hurema-hune hukama nehukama uye kufa kune vakuru: US Preventive Services Task Force Kurudziro Chirevo. JAMA. 2018; 320 (11): 1163-1171. PMID: 30326502 pubmed.ncbi.nlm.nih.gov/30326502/.