Amanqatha eBelly kunye neBongo yakho

Ubukrelekrele bolwelo-uhlobo lobukrelekrele obandakanya inkumbulo yexesha elifutshane kunye nokukwazi ukucinga ngokukhawuleza, ngokusengqiqweni, nangokubonakalayo ukuze kusonjululwe ingxaki kwiimeko ezintsha nezikhethekileyo-iincopho zokuba mdala komntu (phakathi kweminyaka engama-20 ukuya kwengama-30), amanqanaba okwethuba lexesha, kwaye ngokubanzi aqala ukwehla kancinci njengoko sikhula. Kodwa ngelixa ukuguga kuyinto engenakuphepheka, izazinzulu zifumanisa ukuba utshintsho oluthile ekusebenzeni kwengqondo alunakuba njalo.

Isifundo esinye esivela kwiYunivesithi yaseIowa State, epapashwe kuhlelo lukaNovemba ka-2019 Ubuchopho, indlela yokuziphatha, kunye nokuGonywa , yafumanisa ukuba ukulahleka kwemisipha kunye nokuqokelelwa kwamanqatha omzimba kwisisu, okuhlala kuqala kubudala obuphakathi kwaye kuqhubeke ukuya kwiminyaka yobudala, kunxulunyaniswa nokwehla kobukrelekrele bolwelo.Oku kuphakamisa ukuba kungenzeka ukuba izinto zokuphila, ezinje ngohlobo lokutya olilandelayo kunye nohlobo kunye nomthamo womthambo owufumana kuyo yonke le minyaka ukugcina izihlunu ezingakumbi, kunokunceda ukunqanda okanye ukulibazisa olu hlobo lokwehla.

Abaphandi bajonge kwidatha ebandakanya imilinganiselo yemisipha ecekeceke, amanqatha esiswini kunye namanqatha angaphantsi (uhlobo lwamafutha onokuwabona kwaye ubambe kuwo) ukusuka ngaphezulu kwama-4,000 amadoda aphakathi ukuya kwabadala kunye nabasetyhini kwaye bayithelekisa loo datha utshintsho kubukrelekrele bolwelo kwisithuba seminyaka emithandathu. Bafumanise ukuba abantu abakwiminyaka ephakathi abanemilinganiselo ephezulu yamanqatha esiswini afumene amanqaku amabi ngakumbi kumanqanaba obukrelekrele bolwelo njengoko iminyaka yayihamba.

Kwabasetyhini, umbutho unokubangelwa lutshintsho ekukhuseleni okukhokelele kumanqatha angaphezulu esiswini; emadodeni, amajoni omzimba awakhange abonakale ngathi ayabandakanyeka. Izifundo ezizayo zinokuchaza lo mahluko kwaye zikhokelele kunyango olwahlukeneyo lwamadoda nabasetyhini.

Okwangoku, kukho amanyathelo onokuwathatha ukukunceda ukunciphisa amanqatha esiswini kunye nokugcina ubunzima bemisipha njengoko ubudala ukuze ukhusele impilo yakho yomzimba neyengqondo. Ezi ndlela zimbini ziphakanyiswa ngokubanzi ngendlela yokuphila zigcina okanye zonyusa amanqanaba akho omthambo we-aerobic (onokuthi, kwabanye abantu, unokufezekiswa ngokuhamba ngaphezulu yonke imihla) kunye nokutya ukutya kweMeditera okuphezulu kwifayibha evela kwiimbewu ezipheleleyo, imifuno, kunye nokunye ukutya kwezityalo kunye nokuphelisa ukutya okucwangcisiweyo. Ukuba uphatha amanqatha angaphezulu esiswini, thetha nomboneleli wakho wezempilo ukumisela isicwangciso esikulungeleyo.

Ukusebenza kwengqondo kwengqondo kusebenza nini? Ukunyuka kwe-asynchronous kunye nokuwa kwezakhono ezahlukeneyo zokuqonda ebomini. Inzululwazi yezeengqondo. Epreli 2015; 26 (4): 433-443.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4441622/

UMagriplis E, uAndrea E, uZampelas A. Isondlo kuThintelo kunye noNyango lokuTyeba kwesisu (uHlelo lwesiBini, i-2019) Ukutya kweMeditera: Iyintoni kwaye iyimpembelelo ekutyebeni kakhulu esiswini. Amaphepha 281-299.

https://www.sciencedirect.com/science/article/pii/B9780128160930000215

ICowan TE, iBrennan AM, iStz PJ, okqhubekayo. Iziphumo ezahlukileyo zethamo lokuzilolonga kunye nokuqina kwethishu ye-adipose kunye nobunzima bemisipha kubantu abadala abanesisindo esiswini. Ukutyeba kakhulu. NgoSeptemba 27, 2018

https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22304