Nezve 'Chiso cheMumhanyi': Chokwadi kana Ngano yeUrban?

Zvemukati

• Chii chaizvo chiri chiso chemumhanyi?
• Kumhanya kunokonzera kumhanya kumeso here?
• Maitiro ekuchengeta ganda rako usati, panguva, uye mushure mekumhanya
• Iwo mazhinji mabhenefiti ekumhanya
• Kumhanya kunopisa macalorie uye kunogona kukubatsira kuonda
• Kumhanya kunogona kubatsira kudzikisa zviratidzo zvinosangana nekushushikana uye kushushikana
• Kumhanya kwakanakira moyo wako uye kunobatsira kudzivirira kubva kune zvimwe zvirwere
• Iyo ingangoita njodzi dzekumhanya
• Kumhanya kunogona kutungamira mukukuvara kwakanyanya
• Kumhanya kunogona kukonzera mamwe mamiriro kana kukuvara kuti kuwedzere
• Tora woenda nazvo

Angave iwo mamaira ese awanga uchicheka matanda chingave chikonzero chako kumeso kwako.

"Chiso chemumhanyi," sekudanwa kwachiri, iri izwi rinoshandiswa nevamwe vanhu kutsanangura nzira iyo chiso chingatarise mushure memakore mazhinji ekumhanya.

Uye nepo kutaridzika kweganda rako kuchikwanisa kuchinja nekuda kwezvinhu zvakasiyana, kumhanya hakuiti kuti chiso chako chitarise nenzira iyi.

Kupatsanura chokwadi kubva mungano, takakumbira vaviri vanovhiya mapurasitiki vanoyera kuti vayedze pamusoro peiyi ngano yeguta uye vatipe chokwadi chaicho pamusoro pechiso chemumhanyi. Verenga pamusoro kuti udzidze zvimwe.

Chii chaizvo chiri chiso chemumhanyi?

Kana iwe wanga uripedyo nenzvimbo inomhanya kwenguva yakareba, ungangodaro wakanzwa izwi rekuti "kumhanya kwechiso."

Izvo shamwari dzako dzirikureva hadzisi kumeso kwaunoita kana iwe ukayambuka mutsetse wekupedzisira. Panzvimbo iyoyo, iko kutaridzika kweganda kana ganda rakagwinha iro rinogona kukuita kuti utaridzike segumi rakura.

Icho chikonzero, sekureva kwevatendi, ndechekuti iko kwese kubhidha uye kukanganisa kubva mukumhanya kunokonzeresa ganda kumeso kwako, uye zvakanyanya, matama ako, kuti awedzere.

Vamwe vanhu vanonongedzera kune yakaderera muviri mafuta, kana yakawandisa kuwonekera kwezuva, zvese zviri zviviri zviri zvechokwadi zvinokonzeresa pane iyo yekurovera dzidziso.

Kumhanya kunokonzera kumhanya kumeso here?

Kana 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 uchingeita nacho.

Sekureva kwa Dr. Kiya Movassaghi, anofarira triathlete uye anozivikanwa munyika bhodhi anozivikanwa epurasitiki anovhiya, kumhanya hakuite zvakanyanya kumeso kwako kutaridze uku.

Izvo zvakati, iye anonongedzera kuti iko kusanganiswa kwekuve nemuviri wakaonda uye kusangana nenguva refu yezuva, zvisinei nekuti zvinouya sei, zvinotungamira kune kutarisisa kutarisa kuburikidza nechiso.

"Varimi vadiki, vanofamba muchikepe, vanoita zvekuvaka, vanofambisa ngarava, vafambi, vatambi vetenisi, mabhasikoro, gorofu - rondedzero inogona kuenderera - kazhinji ine maitiro akafanana," anodaro.

Saka, nei runyerekupe rwekuti kumhanya kunokonzeresa kumeso kwako?

"Vanhu vari kungovhiringidza kukonzera pamwe nekubatana," anodaro Movassaghi. "Chatinoti 'kumhanya kumeso' kazhinji chinowirirana nemhando yemuviri wemumhanyi nemararamiro, asi kumhanya hakuiti kuti munhu ave nechiso chakashama."

Ngano yemaguta iyo yakagadzira ichi chitarisiko inokonzeresa nekurasikirwa kwehuwandu uye ganda kusununguka.

"Sezvo isu tinokwegura, ganda redu rinoburitsa mashoma collagen uye elastin, uye kuratidzwa kune UV mwaranzi inomhanyisa maitiro," anodaro Movassaghi.

Izvo zvine musoro; Kuchembera uye kujekeswa nezuva zvinokanganisa ganda redu. Nhau dzakanaka? Pane matanho aunotora kuti unonoke kuita uku.

Maitiro ekuchengeta ganda rako usati, panguva, uye mushure mekumhanya

Kunyangwe kumeso kwechimhanyi chiri ngano yemumaguta, iwe uchiri kufanira kushingairira pamusoro pekutarisira ganda rako, kunyanya kana iwe uchirovedza kunze.

Dr. Farrokh Shafaie, bhodhi chiremba wepurasitiki anozivikanwa, anoti kutora matanho akakosha ekudzivirira ganda rako:

1. Gara uchizora mafuta ezuva usati wamhanya. Kugara wakachengetedzwa nechena rakakodzera SPF sunscreen kunogona kubatsira kudzikisira kusvibiswa kwako kune inokuvadza ultraviolet radiation uye kudzikisira mikana yako yekupiswa nezuva.
2. Gara uchinyorovesa mushure mekushandisa anti-kuchembera kana kusimudza / kupomba zuva kirimu kugadzirisazve ganda.
3. Ita shuwa kuti unonwa mvura yakawanda. Yakashata hydration ndiyo inokonzeresa huwandu hwakawanda hwezvirwere zvine chekuita neganda.

Pamusoro pezvo, kupfeka ngowani kana vhezheni yezuva nguva dzese kunogona kubatsira kuchengetedza ganda rako nemeso kubva kuzuva. Uyezve, inodikitira ziya!

Iwo mazhinji mabhenefiti ekumhanya

Iye zvino zvatakabvisa ngano uye nekunzwa chokwadi, inguva yekufunga zvese zvikonzero zvaungade kutora (kana kuenderera) uchimhanya.

Kunyangwe isiri runyorwa rwakakwana rwezvikomborero, heano mamwe ezvikonzero zvakajairika zvekurova nzira.

Kumhanya kunopisa macalorie uye kunogona kukubatsira kuonda

Chimwe chezvikonzero zvepamusoro vanhu vazhinji vanosunga bhutsu uye musoro kunze ndechekuchengetedza kana kurasikirwa uremu.

Izvi zvine musoro, kunyanya kana iwe uchifunga kuti maminetsi makumi matatu ekumhanya pa6 mph, sekureva kweHarvard Health, inogona kupisa:

• 300 macalori emunhu 125-paundi munhu
• 372 macalorie emunhu 155-pondo munhu
• 444 macalorie emunhu 185-paundi

Kumhanya kunogona kubatsira kudzikisa zviratidzo zvinosangana nekushushikana uye kushushikana

Kumhanya uye dzimwe nzira dzekurovedza muviri dzinogona kutora chinzvimbo chakakosha mukuderedza zviratidzo zvine chekuita nekushushikana uye kusagadzikana.

Chiitwa chemuviri chinogona zvakare kudzivirira kana kunonoka kutanga kweakasiyana mafungire epfungwa, sekureva kwa

Izvo zvakakosha kuti uzive kuti kurovedza muviri hakusi kutsiva dzimwe nzira dzerapi, senge kurairana kana mishonga.

Pane kudaro, inogona kuve chikamu chehurongwa hwese hwekurapa kwekushungurudzika kana kushushikana.

Kumhanya kwakanakira moyo wako uye kunobatsira kudzivirira kubva kune zvimwe zvirwere

Kumhanya uye kumwe kurovedza kwemoyo kunogona kubatsira kukudzivirira kubva kuchirwere chemoyo, hypertension, uye sitiroko, pakati pemamwe mamiriro akafanana.

Iyo mishumo yekuti kugara uchirovedza muviri kunogona kudzikisa njodzi yako ye:

• mamwe kanzura
• chirwere cheshuga
• coronary chirwere chemoyo

Uyezve, kugara uchirovedza muviri kunogona:

• yakaderera BP
• simudza HDL (yakanaka) cholesterol mazinga
• kuderedza triglycerides

Iyo ingangoita njodzi dzekumhanya

Kungofanana nechero imwe nzira yekurovedza muviri, pamusoro pezvakanaka zvakawanda, kumhanya kunouyawo nenjodzi dzinogona kuitika.

Kunyange hazvo njodzi zhinji dzinoenderana nehutano hwako hwazvino uye mamiriro emuviri, mamwe akaenzana kune vese vamhanyi.

Kumhanya kunogona kutungamira mukukuvara kwakanyanya

Kukuvadza kwakanyanyisa kwakajairika mumhanyi ematanho ese. Icho chikamu nekuda kwekusakara uye kubvarura pamuviri wako kubva pakurova gwara, asi zvakare kubva kumhasuru, majoini, uye mitsipa isina kugadzirira kutora mutoro.

Semuenzaniso, kukuvara uku kunogona kuitika nevamhanyi vatsva vanoita zvakawandisa nekukurumidza, kana vane marathon emwaka vasina kuyambuka-kudzidzisa kana kubvumira kuzorora kwakakwana kuti vadzokere.

Kumhanya kunogona kukonzera mamwe mamiriro kana kukuvara kuti kuwedzere

Kana iwe parizvino wakakuvara kana kupora kubva mukukuvara, kana iwe uine hutano hutano hunogona kukuvadza kana iwe uchimhanya, ungangoda kutsvaga fomu nyowani yekurovedza muviri.

Kumwe kukuvara, kunyanya kumuviri wezasi, kunoda kupora zvizere usati waisa mune mamwe mamaira. Zvimwe zvekukuvara zvine chekuita nekumhanya zvinosanganisira:

• chirimwa fasciitis
• Achilles tendonitis
• shin splints
• iliotibial band chirwere
• kushungurudzika kuputsika

Zvakare, kumhanya kunogona kuita kuti zviratidzo zveArthritis zviwedzere zvakanyanya pasina zvimwe zvekuchengetedza. Kuti udzivise kuwedzera kwearthritis zviratidzo, iyo Arthritis Foundation inokurudzira kuti:

• kuenda zvishoma
• kuteerera muviri wako
• kupfeka shangu dzakakodzera
• kumhanya pane zvinyoro nyoro, kunge tirafu kana huswa

Tora woenda nazvo

Matama akaonda, ane mhango aungaona kune vamwe vamhanyi haana kukonzerwa nekumhanya, zvinopesana nekutenda kwakakurumbira.

Kushaikwa kwekudzivirirwa nezuva kungave kuri kukanganisa, kana kungoita uremu.

Zvisinei nechikonzero, usarega ngano yemumaguta iyi ichikuchengetedza kubva mukuona mabhenefiti ese anoshamisa anouya nekumhanya.