Uma kukhulunywa ngendlela yokuphila enempilo, ukuzivocavoca umzimba cishe kuyingxenye ebaluleke kakhulu yako. Ukuzivocavoca umzimba, yikuphi ukuzivocavoca okunempilo futhi okubiza kakhulu, sekuyiyona nto okugxilwa kuyo ekuqeqeshweni.
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Ucwaningo kwi-sub-Journal ye-The Lancet lusisizile sahlaziya idatha yokuzivocavoca yabantu abayizigidi eziyi-1.2, lisitshela ukuthi yikuphi ukuvivinya umzimba okunempilo kakhulu.
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Ukukhuluma ngalolu cwaningo, empeleni kusinda impela
Eholwa yi-Oxford futhi ibambisene neYale University, akukho kuphela imininingwane yabantu abayizigidi eziyi-1.2, kepha futhi evela kwi-CDC nakwezinye izikhungo ezinjenge-US Centers for Disease Control and Prevention. Ngakho-ke, kusekhona inani elithile lesethenjwa.
Kodwa-ke, ngithe imisho embalwa ngaphambili ↓
Okokuqala, akukho ukuqeqeshwa kokumelana kulolu cwaningo;
Okwesibili, iphuzu lale datha "impilo". Isibonelo, imvamisa yokuzivocavoca engcono kakhulu, isikhathi sokuzivocavoca esingcono kakhulu, njll., Ingahluka ekuqeqesheni okungcono kakhulu kokuzuza kwemisipha nokulahleka kwamafutha①.
· Ukuzivocavoca okungcono kakhulu kwe-TOP3 kwempilo yomzimba·
Imidlalo emithathu ehamba phambili yomzimba yile: jika imidlalo, ukubhukuda kanye nokuzivocavoca umzimba kwe-aerobic.
Imiphumela yalolu cwaningo ivela ocwaningweni lweminyaka eyi-10 lwabantu abayi-80,000 e-United Kingdom, futhi okugxilwe kakhulu kukho ukufa kwabantu bonke (ngamagama alula, izinga lokufa kwazo zonke izimbangela zokufa) ②.
Inombolo yokuqala yi-tennis, i-badminton, i-squash neminye imidlalo efana ne-racket swings. Eqinisweni, kulula ukuqonda ukuthi lolu hlobo lokuzivocavoca cishe luyiqoqo lokumelana, i-aerobic, kanye nezikhathi ezinamandla amakhulu. Futhi ukunweba ezemidlalo zamaketanga kagesi.
Ukwehliswa kwemidlalo eshintshashintshayo kunesilinganiso esiphakeme kunazo zonke sokufa kwezimbangela, ngokuncipha kwama-47%. Indawo yesibili ukubhukuda phansi ngama-28%, kanti indawo yesithathu ukuvivinya umzimba nge-aerobic 27%②.
Kuyaphawuleka ukuthi umnikelo wokugijima ekwehliseni imbangela yokufa kwabantu iphansi kakhulu. Uma kuqhathaniswa nabantu abangajimi nhlobo, ukugijima kungehla kuphela ngo-13%. Kodwa-ke, amabhayisikili asebenze ngisho nangaphansi kulokhu, ngeconsi elingu-10% kuphela.
Lezi ezintathu zingcono kakhulu kwizifo zenhliziyo nemithambo yegazi, futhi lezo ezinciphisa kakhulu ubungozi besifo senhliziyo kakhulu. Kuzoba nokwehla kuka-56%, 41%, no-36% ngokulandelana.
· TOP3 ezemidlalo ezihamba phambili zempilo yengqondo·
Emphakathini wanamuhla, impilo yomzimba iyisici esisodwa kuphela. Empeleni, impilo yengqondo nokulawulwa kwengcindezi nakho kubaluleke kakhulu. Ngakho ezemidlalo ezihamba phambili engqondweni yimisebenzi yeqembu (ibhola likanobhutshuzwayo, i-basketball, njll.), Ukuhamba ngebhayisikili nokuzivocavoca umzimba kwe-aerobic.
It’empeleni kulula ukuyiqonda. Vele kunjalo’kuyintokozo ukudlala ibhola nawo wonke umuntu, noma kunamathuba amaningi okulimala (ukufunda okuhlobene→ukuphakamisa insimbi kukulimaza kalula? Ungakwazi’cabanga ngemiphumela yocwaningo!).
· Imvamisa yokuzivocavoca ehamba phambili: izikhathi ezi-3-5 / ngesonto·
Ucwaningo luphinde lwakhomba imvamisa yokuzivocavoca elungele thina kakhulu, okuyizikhathi ezingama-3-5 ngeviki.
I-eksisi emile yegrafu imele imali engenayo, futhi i-eksisi evundlile imvamisa yokuqeqesha. Kungabonakala ukuthi ngaphezu kokuhamba izinsuku ezingama-6 ngesonto, okunye ukuzivocavoca kufaneleka kakhulu izikhathi ezingama-3-5 ngesonto.
Okuhamba phambili lapha kubhekisa kunzuzo engokomoya. Ngokuqondene nomphumela wokuzuza kwemisipha nokulahleka kwamafutha, ngizokhuluma ngakho kamuva ~
· Isikhathi sokuzivocavoca esifaneleka kakhulu: 45-60min ·
Kuningi kakhulu sekwephuze kakhulu, futhi ukuqeqeshwa okude kakhulu nakho kuzonciphisa umphumela wokuqeqesha.
Ucwaningo luye lwabonisa ukuthi isikhathi esifanele sokuzivocavoca esifanele imizuzu engama-45-60. Uma yinde kakhulu, inzuzo izokwehla. Lokhu kuyefana nezinzuzo zomzimba. Ngemuva kwemizuzu engama-60 yokuqeqeshwa kokumelana, ibhalansi yamahomoni ahlukahlukene emzimbeni nayo izothambekela ekubeni yimbi.
Ngokufanayo nemvamisa yoqeqesho yangaphambilini, ukuhamba kuphela okungahlala isikhathi eside.
Ngakho-ke ngokufingqa, ithenisi, i-badminton, i-aerobics, imizuzu engama-45-60 isikhathi ngasinye, izinsuku ezingama-3-5 ngesonto, iyindlela engcono yokuzivocavoca ~~
Isikhathi Iposi: Jul-26-2021