Ho lula ho ka 'na ha u bolaea, le haeba u fumana tekanyo ea letsatsi le leng le le leng ea boikoetliso bo itekanetseng kapa bo matla. Lipatlisiso li ntse li phahama ka hore lihora tsa ho lula li ipehile kotsing ea bophelo bo botle.
Ho lula ho ntse ho le kotsi Likotsi
- Ho lula fatše ho phahamisa kotsi ea mofuta oa bobeli oa lefu la tsoekere, lefu la pelo le lefu la pele : Tlaleho ea liphuputso tse hatisitsoeng ka 2012 e fumane hore ho lula nako e telele ho hlahisitse kotsi ea mofuta oa lefu la tsoekere le lefu la pelo ho feta 100%; mokhatlo ona o ne o le matla ka ho fetisisa bakeng sa lefu la tsoekere. Liphuputso li fumane ts'ebetso ena ho sa tsotellehe hore na sitter e na le bokae bo khothalletsoang bo itekanetseng le bo matla bo ikoetlisa letsatsi kaofela.
- Ho lula ho lla Metabolism : Dr. Marc T. Hamilton o re lipatlisiso li bontša hore ho chesa ha fatše ho lieha ho lula nako e telele, kahoo o chesa mafura a mangata ha u ema u bile u ikoetlisa. Dr. Hamilton o phethela ka ho re: "Ho lula nako le ho se ikoetlise ho 'nile ha amahanngoa le lithuto tsa mafu a mangata a lefu la tsoekere, mofuta oa 2 oa lefu la tsoekere, botenya ba lefu le lefu la pelo."
- Ho lula ho eketsa kotsi ea basali ba ts'oaetso ea lefu la tsoekere : Phuputso e fumanoe hore lihora tsa ho lula ka letsatsi li tlalehiloe ke basali ba fetang lilemo tse 40, ha ho ntse ho eketsoa marang-rang a bona a ho thibela insulin le ho ruruha. Sena se supa kotsi ea ho ba le lefu la tsoekere la mofuta oa 2. Sena e ne e le 'nete hore na letsatsi kapa leng le le leng ba ikoetlisa ka tsela e itekanetseng.
- Metsotso e 'meli Mekhahlelo ea ho tsamaea E ntlafatsa Tlhokomelo ea Glucose le Karabo ea Insulin : Ho qeta nako ea ho lula ka metsotso e mebeli ea ho tsamaea ka metsotso e meng le e meng e 20 ho ntlafatsa karabelo ea' mele ho lijo ka 30% thuputsong ea 2012. Thuto ena e ile ea etsa hore ho be le tikoloho ea ofisi e nang le batho ba lilemong tse bohareng, ba fetang boima ba 'mele. Ho ba le matla a khanyang kapa a lekaneng ka metsotso e 'meli ka mor'a metsotso e 20 e lutse ho thusitse ho laola tsoekere le karabo ea insulin. Ho ka 'na ha e-ba le melemo e metle ha u ntse u hōla mekhoa ea ho tsoha hangata mosebetsing le ha u le lapeng ha u bapala video, u shebella thelevishene kapa u sebelisa k'homphieutha.
- Nako ea Khatiso ke Bophelo bo Botle : Lihora tse peli ka letsatsi ho lutse ka pel'a TV kapa k'homphieutha li ka 'na tsa atisa kotsi ea lefu la pelo kapa ketsahalo e' ngoe ea pelo. Lihora tse 'nè ka letsatsi tsa nako ea skrine li eketsa kotsi ea lefu ka lebaka leha e le lefe ka 50%, ho ea ka liphuputso tsa phuputso ea banna ba fetang 4 500 bohareng ba Scotland.
- Lula ho Eketseha Hape : Thuto ea kankere ea American Cancer Society ea Kankere ea batho ba fetang 100 000 ba phetseng hantle ho tloha ka 1992 e fumanoe hore basali ba lutseng lihora tse fetang tse tšeletseng ka nako ea bona ea boikhathollo letsatsi le leng le le leng ba na le menyetla e kholo ea lefu ho feta basali ba lutseng ka lihora tse tharo kapa ka tlase. Banna ba ne ba e-na le monyetla o moholo oa lefu la 18%. Ho fumanoa hona ho ne ho itšetlehile ka hore na batho ba na le tekanyo e ntle ea boikoetliso letsatsi ka leng. Leha ho le joalo, litaba tse monate ke hore ba neng ba boetse ba e-na le boikoetliso ba bona ba ne ba e-na le kotsing e tlaase ea lefu ho feta ba sa kang ba lekaneng ho hlōla maikutlo a bakiloeng ke lihora tsa ho lula.
- Ho hlahisa molumo ka ho lula : Mohlophisi oa British Journal of Sports Medicine o ile a etsa qeto ea hore "lipatlisiso tsa morao-rao li bontšitse hore nako e lutseng ea nako ea ho lula le ho haelloa ke 'mele oa' mele o kopantsoe haholo le botenya, ho se tloaelehileng ha tsoekere ea metabolism, lefu la tsoekere, lefu la pelo le lefu la pelo le kotsi le kankere, hammoho le batho ba shoang ka ho feletseng ba ikemetseng ba itekanetseng ho etsa lintho tse itseng ka matla, "e re bangoli.
Litsela Tseo U ka li Fokotsang ho Fokotsa Nako
Fokotsa nako ea nako eo u lutseng ho eona letsatsi lohle ka ho sebelisa maqheka ana:
- Apara Pedometer : Hase feela ho eketsa mehato ea hau ea letsatsi le leng le le leng ka mehato ea 10 000 ka letsatsi empa hape le ho kena litepisi tse 500 ka hora ho netefatsa hore ha u lutse ka nako e telele. Haeba u tsamaisa fono ea hau le uena letsatsi lohle, u ka hloka feela app app pedometer .
- Lesebelisoa tsa Liketsahalo le Lisebelisoa ka ho Boloka Nako Tlhokomeliso : Litebelisuoa tse ling tsa liketsahalo le lisebelisoa li ka behoa ho u lemosa ha u se u sa sebetse nako e telele haholo.
- Litlhokomeliso tsa Sesebelisoa : Ba nang le mesebetsi ea lik'homphieutha ba ka 'na ba batla ho kenya lenaneo, le kang RSIGuard, le ba emelang ho ba lemosa hore ba potolohe hora e' ngoe le e 'ngoe. Bakeng sa ba tlameletsoeng ka khoko, sena se ka bolela ho emisa le ho tsamaea sebakeng se itseng, tafoleng e otlolohile, ho tsamaea ha e ntse e le fono, joalo-joalo.
- Treadmill Desk : Haha kapa u reke phaseki ea treadmill e le hore u ka tsamaea butle ha u ntse u sebetsa k'homphieutheng, u bala, u bapala kapa u shebella livideo.
- Fetola Lipapaling tsa Maiketsetso a Mahlahahlaha : Ho e-na le ho bapala lipapali tsa khomphutha tse thehiloeng litheng tsa khomphutha, fetisetsa Wii kapa lisebelisoa tse ling tsa papali tse kenyang lipapali tse mafolofolo tseo u li emeng le tse tsamaeang.
- Tsamaea ka likhetho tsa hau : Sebelisa nako ea phomolo le lijo tsa motšehare hore u tsamaee ka potlako .
Lisebelisoa:
Wilmot, EG, le al. "Nako ea nako e telele ho batho ba baholo le ho kopana le lefu la tsoekere, lefu la pelo le lefu: tlhahlobo e hlophisitsoeng le tlhahlobo ea litlhaku", DIABETOLOGIA , Volume 55, Number 11 (2012), 2895-2905, DOI: 10.1007 / s00125-012-2677-z
Hamilton, Marc T., et al. "Karolo ea Lekhetho la Matla a Phahameng le ho lula Setulong se Nyenyane, Mafu a Metabolic Syndrome, Mofuta oa 2 oa Lefu la tsoekere le Mafu a Mafu." Lefu la tsoekere . 2007 Nov; 56 (11): 2655-67.
Bakl, Elin, le. al. "Na re tobane le ponahalo e ncha ea ho se sebetse hantle?" British Journal of Sports Medicine
Emmanuel Stamatakis, et al. "Nako ea boithabiso bo itšetlehileng ka khalase, Boemo bohle ba ho shoa, le liketsahalo tsa pelo," J Am Coll Cardiol , 2011; 57: 292-299, etsa: 10.1016 / j.jacc.2010.05.065
Alpa V. Patel, Leslie Bernstein, Anusila Deka, Heather Spencer Feigelson, Peter T. Campbell, Susan M. Gapstur, Graham A. Colditz, le Michael J. Thun "Nako ea Leisure e ne e se e lutse ho amana le ho shoa ha kakaretso ka sepheo se setle sa Cohort of BATHO ba US. " Am. J. Epidemiol. , E fumanehang ka pele ho la 22 July, 2010; doi: doi: 10.1093 / aje / kwq155
Yates T, Khunti K, Wilmot EG, Brady E, Webb D, Srinivasan B, Henson J, Talbot D, Davies MJ. "Nako ea ho lula fatše ka boithatelo le likarolo tsa ho ruruha, insulin ho hanyetsa, le ho ba le boikutlo bo botle." Am J Prev Med . 2012 Jan; 42 (1): 1-7
Dunstan DW, Kingwell BA, Larsen R, Healy GN, Cerin E, Hamilton MT, Shaw LE, Bertovic DA, Zimmet PZ, Salmone J, Owen N. "Ho qhaqha nako e telele ho lula ho fokotsa tsoekere ea Postprandial le Likarabo tsa insulin." Tlhokomelo ea lefu la tsoekere . 2012 la 28 Feb.