Masana sun ce Muna Bukatan Sa'a a rana. Gaskiya ?!
Bayan 'yan shekarun da suka wuce, Cibiyar Nazarin Medicine (IOM) ta ba da rahoto mai tsawo wanda ya nuna cewa, a matsayin wani ɓangare na tsarin tsarin yau da kullum don kula da lafiyar jikinmu, nauyin jiki mai kyau, da nauyin jiki na jiki, dukanmu (wato, kowane ɗayan daga cikin mu) yana buƙatar shiga cikin minti 60 na yau da kullum aiki na jiki.
Bugu da ƙari kuma, masana da ke cikin IOM sun bayyana a fili cewa ba su magana game da kawai sun haɗa daidai da sa'a na motsa jiki a yayin aikin yau da kullum (kamar hawa hawa ko yin wanki).
Abin da suke magana game da shi yana ƙara minti 60 na aikin motsa jiki na gaskiya-da-kirkira (musamman, tafiya da tafiya ko jingina a kalla a raƙin 4 zuwa 5 a kowane awa) zuwa duk wani abin da za muyi a lokacin hanya na al'ada rana.
Babu shakka cewa motsa jiki yana da kyau ga lafiyar zuciya. Amma sa'a daya a rana?
Ta Yaya Suka Sauke Da Sayin Sa'a A Rana?
Malaman da suka rubuta wannan rahoto ga IOM sune masana kimiyya. Kowane kalma a cikin wannan rahoto ana goyan baya ne ta hanyar nassoshi daga nazarin kimiyya, an fassara shi a hankali bisa ga dukkanin shaidar shaidar da likita ta tara. Wannan rahoton shine cikakken kira na abin da aka sani (kuma ba a sani ba) a yau game da inganta yanayin cin abinci na caloric (carbohydrates, mai, furotin, da dai sauransu) da kuma kayan aikinmu (na jiki ) don kiyaye nauyin ma'auni, jiki mai kyau (watau rabo daga tsoka ga mai), da kuma lafiyar zuciya.
Kuma bisa ga kiransu na dukan waɗannan bayanai, marubutan marubuta game da motsa jiki sun biyo baya kamar yadda dare ya bi rana. Wadannan masana kimiyya sunyi zurfi a cikin mummunan rashin fahimtar kimiyya, kuma kamar masu masana kimiyya masu kyau suna kawai barkewar kwakwalwa a inda zasu iya. Don kula da lafiya na zuciya mafi kyau, nauyin jiki mai kyau, da jiki mai kyau, ba su da wani zabi sai dai mu yanke shawarar cewa dukkaninmu muna bukatar shiga cikin akalla sa'a daya na aikin motsa jiki (ko akalla minti 30 na aikin motsa jiki ) kowace rana.
Lokacin Sanya? Gaskiya?
Kodayake sa'a daya a rana na motsa jiki zai iya kasancewa abu ne kawai a gare mu, da shawarwarin na IOM (ina mika wuya) ga alama mai mahimmanci tare da tunani mai yawa na zamani. Don haka: ba abin mamaki ba ne don sa ran mutane za su canza dabi'un mu na mutuntaka kawai saboda ƙwararren masana gwani, bayan bin tsarin bincike mafi kyau na zamani, ya ƙaddara cewa ya kamata mu.
Don a zahiri ya zama da amfani, duk wani shawarwari na kwarewa a kan salon rayuwa dole ne ya kasance cikin iyakokin yiwuwar. Kuma yana gaya mana cewa yana da cikakken cewa dole ne mu yi aiki a kalla sa'a a rana ba fiye da kawai ba - wanda ya fi kyau don kalmomi.
Tabbas, wannan sabon shawarwarin ba shi da kyau kuma yana barazanar ƙaddamar da duk abin da kyau zai kasance daga wasu shawarwari masu dacewa da wasu suka yi game da motsa jiki.
Ta tsorata shine cewa al'ada, talakawa na Amirka, a lokacin da suke koyon cewa duk kokarin da suke da shi wajen yin aiki a kullun wani motsa jiki a cikin jadawalin aiki shine, bayan haka, ba su da kyau, za su jefa hannayen su cikin mummunan damuwa da ƙyama kuma suna cewa, "Sanya Sai dai ka wuce m kuma bude jakar Cheetos. " Ina tsammanin wannan gaskiya ne saboda wannan ya kasance kusan matsala ga wannan rahoto.
Yaya yawancin motsa jiki yake da muhimmanci?
Ga gaskiyar: bayanan da aka samo asali yana nuna cewa karin motsa jiki da kake yi, yawancin ka rage cututtukan zuciya (da kuma karin adadin kuzari da kuka ƙone). Duk da yake IOM yanzu an rubuta cewa muna "buƙata" don yin sa'a a rana na gwagwarmaya, gaskiyar ita ce idan muka yi sa'o'i biyu a rana muna da kyau. (Har ila yau, a kalla, masu binciken IOM wadanda suka rubuta wannan rahoto a gaskiya sun kasance suna kula da wani abu mai mahimmanci.)
Wadanda daga cikinku waɗanda zasu iya shiga cikin sa'a ko biyu na motsa jiki a rana sun buƙaci ba su ƙara karantawa ba. Amma ga sauranmu, ainihin tambayar ita ce: Yaya yawan aikin da muke bukata don ganin akalla wasu ƙwayoyin cutar na zuciya?
Amsar ita ce: Fiye da nazarin 40 a rubuce-rubucen kimiyyar kimiyya da cewa cututtukan zuciya za su iya ragewa ta hanyar 30 - 50% ta hanyar yau da kullum, aikin motsa jiki na matsakaici - motsa jiki a cikin ƙasa fiye da sa'a daya kowace rana. Idan zaku iya motsa jiki a cikin tsayi na tsawon minti 20 zuwa 30 a kalla kwana biyar a mako, baza ku zubar da fam mai yawa ba ko ku isa gagarumin tsari na jiki, kuma baza ku cimma nasara mafi kyau na zuciya na IOM ba dominmu , amma za ku yi zuciyar ku da tsarin tsarin zuciya da yawa.
Lissafi: idan za ku iya yin motsa jiki don sa'a daya a rana ba tare da kunyata kanku ba, kunsa kan kanku tare da matsalolin da suka shafi al'amuranku, rasa aikinku, ko kuma ƙaddamar da saki, sa'an nan kuma ta hanyar yin hakan. Amma idan kai mutum ne kawai, sa'annan a kalla kokarin yin tafiya a kowace rana. Minti ashirin da biyu na aiki na yau da kullum bazai sa farashin ya ƙare ba ko kuma ba ku da nau'in jikin mutum kamar 'yan uwan Williams, amma zai iya yin tasiri sosai akan lafiyar ku na zuciya.
Idan masu marubuta na rahoton na IOM sun yarda da yawa, matakan takaici da suka kirkiro tsakanin wadanda muke ƙoƙarin jagorancin lafiya, amma ba mai damuwa ba, salon rayuwa zai kasance kadan.
Sources:
Ƙungiyar ta Macronutrients, Panel a kan Ma'anar Zaɓin Abinci, Ƙwararren kan Matakan da ke Sama da Ƙididdigar Nutrition, Magoya bayan Tattalin Arbabu da Amfani da Shirin Nuna Abincin Abinci, da Kwamitin Tsaro na Tattaunawar Kimiyya game da Tattaunawar Abinci. Abubuwan da ake amfani da ita don amfani da makamashi, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Cibiyar Medicine; Cibiyar Nazarin Kasuwancin {asa, Washington, DC, 2005.
Pate RR, Pratt M, Blair SN, et al. Ayyukan jiki da lafiyar jama'a. Wani shawarwari daga Cibiyoyin Kula da Cututtuka da Cututtuka da Cibiyar Nazarin Wasannin Wasanni na Amirka. JAMA 1995 Feb 1; 273 (5): 402-7.
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Manson JE, Greenland P, LaCroix AZ, et al. Tafiya idan aka kwatanta da aikin motsa jiki don kare rigakafin cutar a cikin mata. N Engl J Med 2002; 347: 716.
Fletcher, GF. Yadda za a aiwatar da aikin jiki a rigakafin farko da sakandare. Bayanai ga Ma'aikatan Kula da Lafiya daga Ƙungiyar Ƙungiyar Harkokin Rikicin Kasa, Ƙungiyar Zuciya ta Amirka. Yanayi 1997; 96: 355.