Motsa jiki da motsa jiki domin rage kiba

Rayuwa mai aiki da motsa jiki, tare da cin abinci mai kyau, ita ce hanya mafi kyau don rage nauyi.

Calories da aka yi amfani da su a cikin motsa jiki> adadin kuzari da aka ci = asarar nauyi.

Wannan yana nufin cewa don rage nauyi, yawan adadin kuzari da kuke ƙonawa ta rayuwar yau da kullun da motsa jiki yana buƙatar zama mafi girma fiye da adadin adadin kuzari daga abincin da kuke ci da abin sha. Ko da kun yi aiki sosai, idan kun ci adadin kuzari fiye da yadda kuka ƙona, za ku sami nauyi.

Wata hanyar da za a kalli wannan ita ce, matar da ke da shekara 30 zuwa 50 da ba ta motsa jiki tana bukatar kimanin adadin kuzari 1,800 a rana don kula da nauyinta na yau da kullun. Namiji mai shekaru 30 zuwa 50 wanda baya motsa jiki yana buƙatar kimanin adadin kuzari 2,200 don kiyaye nauyinsa na yau da kullun.

Ga kowane awa daya na motsa jiki da suke yi, za su ƙone:

• 240 zuwa 300 masu adadin kuzari suna yin aikin haske kamar tsabtace gida ko wasan ƙwallon baseball ko golf.
• 370 zuwa 460 adadin kuzari suna yin aiki kamar tafiya mai saurin tafiya (3.5 mph), aikin lambu, keken keke (5.5 mph), ko rawa.
• 580 zuwa 730 adadin kuzari suna yin aiki kamar yin jogging a cikin saurin minti 9 a kowace mil, wasan ƙwallon ƙafa, ko tsalle-tsalle.
• 740 zuwa 920 adadin kuzari suna yin aiki kamar gudu a cikin saurin minti 7 a kowace mil, wasan raƙulawa, da kankara.

Kodayake baka canza adadin adadin kuzari a cikin abincinka ba, amma ka ƙara aiki a rayuwarka ta yau da kullun, zaka rasa nauyi ko samun ƙananan nauyi.

Shirye-shiryen rage nauyi na motsa jiki wanda ke aiki yana buƙatar zama mai daɗi kuma ya motsa ku. Yana taimaka wajan samun takamaiman manufa. Manufarku na iya kasancewa kula da yanayin lafiya, rage damuwa, inganta ƙarfin ku, ko samun damar siyan tufafi a ƙarami. Tsarin aikin ku na iya zama wata hanya don ku kasance tare da wasu mutane. Darasi na motsa jiki ko motsa jiki tare da aboki duka ingantattun hanyoyin zamantakewa ne.

Wataƙila kuna wahalar fara aikin motsa jiki, amma da zarar kun yi, zaku fara lura da wasu fa'idodin. Inganta bacci da girman kai na iya zama wasu daga cikinsu. Sauran fa'idodin da ƙila ba za ku iya lura da su ba sun haɗa da ƙaruwa da ƙarfin tsoka da ƙananan haɗari ga cututtukan zuciya da kuma buga ciwon sukari na 2.

Ba kwa buƙatar shiga gidan motsa jiki don motsa jiki. Idan baku daɗe da motsa jiki ko aiki ba, ku tabbata kun fara sannu a hankali don hana rauni. Yin tafiyar minti 10 a hankali sau biyu a mako kyakkyawan farawa ne. Sannan sanya shi ya zama mai saurin lalacewa akan lokaci.

Hakanan zaka iya gwada haɗuwa da rawa, yoga, ko ajin karate. Hakanan zaka iya shiga ƙungiyar ƙwallon ƙwallon ƙafa ko ƙungiyar ƙwallon ƙafa, ko ma ƙungiyar masu tafiya cikin kasuwa. Fannonin zamantakewar waɗannan rukunin na iya zama mai bayarwa da motsa rai.

Abu mafi mahimmanci shine kuyi motsa jiki da kuke jin daɗi.

Sauƙaƙe canje-canje na rayuwa na iya yin babban canji a kan lokaci.

• A wurin aiki, gwada ƙoƙarin hawa matakala maimakon lif, tafiya ƙasa zauren don tattaunawa da abokin aiki maimakon aika imel, ko ƙara tafiya na minti 10 zuwa 20 lokacin cin abincin rana.
• Lokacin da kake gudanar da ayyukanda, yi kokarin yin kiliya a ƙarshen filin ajiye motocin ko ƙasan titi. Ko da mafi kyau, gwada tafiya zuwa shagon.
• A gida, yi ƙoƙari ku ɗauki wasu aikace-aikace na yau da kullun irin su tsabtace gida, wanke mota, aikin lambu, ganyen rake, ko shebur kankara.
• Idan kun hau bas, ku sauka daga bas ɗin ɗaya ko fiye da tsayawa kafin tashar da kuka saba kuma ku yi tafiya a sauran hanyar.

Halin kwanciyar hankali abubuwa ne da kuke yi yayin da kuke zaune tsaye. Rage halayenka marasa kyau na iya taimaka maka rage nauyi. Ga mafi yawan mutane, hanya mafi kyau don rage halin tashin hankali shine rage lokacin da suke kashewa wajen kallon Talabijin da amfani da kwamfuta da sauran kayan lantarki. Duk waɗannan ayyukan ana kiran su "lokacin allo."

Wasu hanyoyi don rage lahani na yawan lokacin allo sune:

• Zaɓi shirye-shiryen TV 1 ko 2 don kallo da kashe talabijin idan sun gama.
• Kada a adana Talabijin a kowane lokaci don amo na bango - ƙila a ƙare ka zauna kana kallon sa. Kunna rediyo maimakon. Kuna iya tashi yin abubuwa a cikin gida kuma har yanzu kuna sauraren rediyo.
• Kada ku ci yayin da kuke kallon Talabijin.
• Kafin ka kunna TV, ɗauki kare ka yi yawo. Idan za ku rasa wasan kwaikwayon da kuka fi so, yi rikodin shi.
• Nemo ayyuka don maye gurbin kallon Talabijan. Karanta littafi, buga wasan allo tare da dangi ko abokai, ko daukar darasi na yamma.
• Yi aiki a kan tabarmar motsa jiki yayin kallon TV. Za ku ƙone calories.
• Yi hawan keke mara motsi ko amfani da na'urar motsa jiki yayin kallon TV.

Idan kana son yin wasan bidiyo, gwada wasannin da ke buƙatar ka motsa duk jikinka, ba kawai manyan yatsun hannunka ba.

Yi nufin motsa jiki kimanin awa 2.5 a mako ko fiye. Yi aiki mai ƙarfi na motsa jiki da ƙarfafa tsoka. Ya danganta da jadawalin ku, kuna iya motsa jiki na minti 30 na kwanaki 5 a mako ko kuma mintuna 45 zuwa 60 na kwanaki 3 a mako.

Ba lallai bane kuyi jimlar motsa jikin ku gaba ɗaya lokaci guda. Idan burin ka shine motsa jiki na mintina 30, zaka iya raba shi zuwa cikin kankanin lokacin lokaci wanda zai tara zuwa minti 30.

Yayinda kuka kara dacewa, zaku iya kalubalantar kanku ta hanyar kara karfin aikin ku ta hanyar fita daga ayyukan haske zuwa aiki matsakaici. Hakanan zaka iya ƙara yawan lokacin da kake motsa jiki.

Rage nauyi - aiki; Rage nauyi - motsa jiki; Kiba - aiki

• Rage nauyi

CM Apovian, Istfan NW. Kiba: jagororin, ayyuka mafi kyau, sabon bincike. Endocrinol Metab Clin Arewacin Am. 2016; 45 (3): xvii-xviii. PMID: 27519142 pubmed.ncbi.nlm.nih.gov/27519142/.

Cowley MA, Brown WA, Considine RV. Kiba: matsala da yadda ake sarrafa ta. A cikin: Jameson JL, De Groot LJ, de Kretser DM, et al, eds. Endocrinology: Manya da Yara. 7th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 26.

Jensen MD. Kiba. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 26th ed. Philadelphia, PA: Elsevier; 2020: babi na 207.

Tasungiyar Ayyuka na Rigakafin Amurka; Curry SJ, Krist AH, et al. Abubuwan da suka shafi asarar nauyi na halayyar mutum don hana cututtukan da ke tattare da kiba da mace-mace a cikin manya: Bayanin Shawarwarin kungiyar Servicesungiyar Tsaron Amurka na Kariya. JAMA. 2018; 320 (11): 1163-1171. PMID: 30326502 pubmed.ncbi.nlm.nih.gov/30326502/.