Yi tafiya don hana Ciwon sukari, Kiba da Matsaloli
Mene ne ke faruwa lokacin da kake zama mai zaman kansa kuma ba sa samun kwarewa ta yau da kullum na aikin jiki? Kuna tayar da haɗarin kiba da ƙwayar ciwon sukari mai tasowa 2. Da zarar kuna da ciwon sukari iri na 2, kuna samun haɗari ga cututtukan zuciya, bugun jini , cututtukan koda, matsalolin ido, da ƙafa da matsalolin fata.
Ƙungiyar Lafiya ta Duniya ta ce salon rayuwa mai zaman kanta shine daya daga cikin manyan abubuwan da ke haddasa mutuwa da nakasa.
Yana lissafin mutuwar mutane 300,000 a kowace shekara a Amurka kadai. Wadannan mutuwar yafi daga cutar cututtukan zuciya - wani abu ne wanda mutane da ciwon sukari da prediabet suke cikin hatsari fiye da sauran.
Bayani
Wata hanya ta kula da lafiyar lafiya ko rashin nauyi shine ta hanyar motsa jiki. CDC da Cibiyar Nazarin Wasannin Wasanni na Amurka sun ba da shawarar cewa mutane su shiga cikin matsanancin aiki na jiki don akalla minti 30 a rana, akalla kwanaki biyar a mako. Duk da haka ƙasa da rabi na Amirkawa sun sami nauyin aikin jiki, in ji wani binciken CDC. Ko da muni? Wanda ke da kashi 25% bai sami aikin jiki ba.
Yara ba su da kyau sosai, ko dai. Yawan lokacin da aka kashe tare da telebijin, kwakwalwa, wasan bidiyo, wayoyin salula da aikin gida yana da ƙananan lokacin motsiwa da wasa a waje. A cewar Cibiyar Cibiyar Nazarin Lafiya ta Duniya, tun daga shekarar 1976, yawan yara a cikin Amirka na uku.
A cikin mahimmanci, wannan yana nufin cewa yau fiye da 1 a cikin yara 6 tsakanin shekarun 12 zuwa 19 suna da nauyi kuma suna fuskantar hadarin matsalolin kiwon lafiya.
Matsayin Ayyukan
Kula da nauyin daya a cikin tsayin daka shine hanya mai mahimmanci don kula da ciwon sukari. Ta hanyar yin amfani da minti 30 a rana, kwana biyar a mako, mutane zasu iya hana prediabet daga zama masu ciwon sukari iri na 2.
Idan mutum yana da ciwon sukari na iri na biyu, irin wannan motsa jiki zai iya taimaka musu ya rage kashin lafiya da kuma inganta lafiyar yanayin su.
Abincin ya rushe cikin mahadi - daya daga cikinsu shine glucose - sannan an sake shi cikin jini. Rashin katako ya sake cire insulin, wanda ya ba da damar glucose shiga cikin sel a matsayin tushen makamashi. Lokacin da mutane ke aiki, jikinsu bazai iya amfani da insulin yadda ya kamata ba. Wannan shine sanannen insulin ko kuma inshen hankali. Idan wannan ya auku, ƙararrakin zai fitar da karin insulin don taimakawa, amma a maimakon juya kayan abinci zuwa makamashi, yana adana abin da ya wuce kima. Wannan yana haifar da karuwa a cikin matakan jini kuma zai iya haifar da ciwon sukari 2.
Bincike ya nuna cewa ko da wani lokuta na aiki na jiki zai iya taimakawa wajen inganta ikon mutum na amfani da insulin. Duk da haka, sakamakon yana da sa'o'i 12 zuwa 48 kawai, wanda ke nufin aiki na yau da kullum don buƙatar insulin aiki yadda ya kamata.
Bayyana Hanyoyin Kiwon Lafiya
Dikita zai iya taimaka wa masu ciwon sukari su gwada rayuwarsu da kuma lafiyarsu. Hanya mai sauri don samun hotunan halin lafiyar lafiyar mutum shine ta auna ma'auni na jiki (BMI) da kuma waƙa.
BMI ta dauki nauyin kitsen jiki bisa ga tsawo da nauyi.
Kusan kashi 18.5 zuwa 24.9 yana dauke da su cikin al'ada. Sakamakon 25 ya nuna yawan haɗari kuma kashi 40 da sama ya nuna haɗari mai girma.
Binciken da aka yi kwanan nan ya nuna cewa girman waƙar zai zama alama mai mahimmanci na lafiyar lafiya fiye da BMI. Ƙarfin da ya fi ƙarfin yana nufin karin ƙwayar ciki, wanda zai sa mutum ya kamu da ƙananan ciwon sukari. Gaba ɗaya, maza ya kamata su yi aiki zuwa girman ƙwararru mai inci 35 ko žasa kuma mata ya kamata suyi aiki zuwa girman ƙyallenta 32 inci ko žasa.
Yadda za a fara da Ayyukan jiki
- Bincika tare da likita a farko don samar da haɗin aiki na yau da kullum.
- Sha ruwa mai yawa.
- Yi wani abu yayin kallon TV, yada labaru, ko amfani da kwamfuta ko kwamfutar hannu; ɗaga hannuwan sama ko kuma kafa kafa.
- Play tag ko wasu wasanni na waje tare da iyali da abokai.
- Dauki kare dangi (ko kare maƙwabcin ka) don dogon tafiya.
- Ɗauki matakai maimakon maɗaukaki da haɓaka, kuma tafiya a duk inda ya yiwu.
- Samun mawallafi ko gurbin jigon wutan lantarki kuma saita matakai na yau da kullum.
Tips don ma'aikata ma'aikata su zama masu aiki
- Ku ciyar da abincin rana rana tafiya ko a motsa jiki.
- Yi tafiya zuwa gidan wanka a hanya mai tsawo.
- Sanya motar da ke kusa da kofa.
- Bike ko tafiya zuwa aiki.
- Yi tafiya zuwa ofisoshin abokan aiki maimakon yin saƙo, kira ko aikawa da su.
Tukwici don yara don kunnawa
- Gwada wasan bidiyo na rawa.
- Bayar da tafiya na kare makwabcin (wanda zai iya zama hanya mai kyau don samun kuɗi kaɗan)
- Binciken unguwa a kafa (tambayi iyaye don izinin farko)
- Ku tafi don yin tafiya tare da abokai.
- Yi amfani da igiya tsalle.
- Ku shiga wata ƙungiya a makaranta.
"Ku dubi shi kamar shiri na tsaftacewa," in ji Brian Konzelman, mai koyar da kwararren likitan wasanni da kuma wanda ya kirkiro Cibiyar Life Strong Fitness a Waco, Texas. "Ayyukan jiki shine zuba jarurruka a nan gaba, lafiyar ku da lafiyar ku."
Sources:
"Sedentary Lifestyle: Cibiyar Kiwon Lafiyar Kiwon Lafiyar Jama'a ta Duniya." Matsar da Lafiya. Kungiyar Lafiya ta Duniya. 2 Satumba. 2007.
Manson, JoAnn, Patrick Skerrett, Philip Greenland, da Theodore VanItallie. "Gudanar da Lafiya da Maganganun Yara da Maganin Zaman Lafiya." Tsaro na Magungunan Hoto. 14.3 (2004): 249-258. 2 Satumba. 2007.
Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. " Ayyuka na jiki da Lafiya na Jama'a Immaciyar Ɗaukakawa ga Manya Daga Cibiyar Kwalejin Wasanni ta Amirka da Ƙungiyar Zuciya ta Amurka . " Yanayi. 2007 Aug 1.
Ayyukan jiki na da mahimmanci, Afrilu 9, 2015. Ƙungiyar Ciwon Yankakken Amirka, ta isa 2/3/16.