Gudun yana da sakamako mai kyau akan tsarin ciki na jiki. Akwai ɗan motsi na dukkan gabobin (hanta, koda, zuciya, baƙin ciki da sauransu) - wannan kyakkyawan motsawa ne na aiki. Jinin yana cike da iskar oxygen, yana wadatar da dukkan jiki da shi. Wannan aikin ya bar sakamako mai kyau - haɓakar metabolism ya inganta, rigakafin cututtuka daban-daban. Hanta ita ce babbar asirin gland shine yake aiki a matsayin tacewa.
Yana samar da bile da ruwan 'ya'yan ciki na ciki, waɗanda ke da mahimmancin ɓangaren narkewa. Tana bukatar kulawa ta musamman da kulawa. Hanya mafi sauki don kiyayewa da kuma tsarkake kanka ita ce ta yin tsere. Kar ka manta, muna magana ne game da rigakafi da rigakafin manyan matsaloli a cikin jiki. Idan akwai ganewar asali, magani zai biyo baya.
Hanyoyin gudu a hanta
A yayin guduna, sabuntawar sashin jiki yana faruwa a cikin ƙwayoyin hanta, yawan iskar oxygen ya ninka sau 2-3 sama da na al'ada. Shakar iska da fitar iska, diaphragm yana matsewa da sakewa (bi da bi) ganuwar hanta, don haka inganta fitowar bile, sabuntawar nama yana faruwa.
Yin gudu zai iya rage cholesterol na jini. Tare da yin tsere na yau da kullun na tsawon watanni 1 - 1.5 na mintuna 30 - 60, an kafa gigicewar wucewa mai ƙarfi a cikin gallbladder da bututu, suna ba da gudummawa ga cirewar duwatsu - tsarin.
Starfafa aikin hanta
Jagora a cikin aikin hanta shine abinci mai dacewa:
- Ciyarwar gina jiki daidai.
- Apples da aka gasa, kayan lambu - fiber.
- Amfani da abincin yau da kullun tare da bitamin C.
- Kayan abinci yana da wadataccen kayan lambu da na dabbobi, tushen shine kayan kiwo.
- Cikakken kin amincewa da giya
- Liquid biyu - lita biyu da rabi a kowace rana.
Kariya daga mummunan tasirin giya
Likitocin Amurka - masana kimiya sun gano cewa yin tsere yana kare hanta daga ci gaban ayyukan kumburi wadanda suka taso tare da shan barasa na yau da kullun.
Shaye-shaye yana haifar da manyan matsalolin lafiya: ci gaban cutar hanta mai ƙwanƙwasa, cirrhosis da ciwon daji. Marubutan sun lura cewa: "Yawan shan giya na daga cikin abubuwan da ke haifar da gazawar hanta." Motsa jiki na yau da kullun yana kariya daga lalacewar rayuwa, wanda ke haifar da lalacewar hanta na dindindin.
Bari muyi ƙaramin ƙarshe: motsa jiki mai motsa jiki yana hana cutar hanta ga mutanen da baza su iya daina shan giya kwata-kwata. Aikin motsa jiki da aka auna na taimakawa kiyaye lafiyar lafiya na dogon lokaci, tare da rage barazanar munanan cututtuka masu hadari.
Wace hanya mafi kyau don gudu don lafiyar hanta?
Wata hanya ta musamman ta gudana don cututtukan hanta ta sami ci gaba daga likitan Rasha Sh. Araslanov:
- Kafin horo, yana da mahimmanci a sha romon ganyayyaki, wanda zai kara fitar da bile mai rikitarwa a cikin sassan jikin.
- Fara darasi tare da tafiya mai canzawa: kowane minti 4 na jinkirin tafiya, ana yin tafiya tare da hanzarin mitoci 30-40 na makonni 4-6.
- Madadin tafiya brisk tare da yin jogging a hankali.
- Yana da mahimmanci a kiyaye dabarar numfashi na ciki yayin horo: gajeren numfashi na matakai 1 - 2 da kuma dogon numfashi na matakai 3 - 5.
Gudun sauri
Gudun sauri ana bada shawara don gajere ta hanyoyi da yawa (mita 100). Wannan nau'in ya dace da ci gaban haɓaka da kuma gasa na wasanni.
Bayan gudu mai sauri, an shawarce ka da ka sake tafiyar wani kilomita 1 - 1.5 a hankali, ka saki jikinka, ka bar hannayenka su yi rawa kamar igiyoyi. A wurinmu, a matsayin rigakafin cuta, bai dace da mu ba.
Sannu a hankali
Saurin gudu shine inganta lafiyar - nau'ikan horo mai karfafawa, wanda ake kira da tafiya tsere.
Suna kiransa da kafa — tafiya a hanzari da sauri da kuma tafiya a hanzari mai kyau. Hakanan mun haɗa da yin tsere da tafiya a nan.
- Yana da mahimmanci a lura da numfashin ku, kada ya ɓace. Numfashi ma, ba damuwa.
- Yana da mahimmanci a tuna cewa kana buƙatar numfasawa ta hanci da baki. In ba haka ba, jiki kawai ba zai sami isasshen oxygen ba.
- Muna lura da bugun zuciya, daidai gwargwado 120 a minti daya.
- Jiki ya kamata ya zama mai annashuwa.
Ana lasafta saurin gudu don kwanciyar hankali mai jinkiri don rukunin mutane uku:
- Mutane tsofaffi. Saurin minti 10 a kowace kilomita (kimanin kilomita 6 / h).
- Manya. Gudun 7 - 9 mintuna a kowace kilomita (6-10 km / h).
- 'Yan wasa. Gudun zuwa 20 km / h.
Abin da za a yi don kiyaye masu gudu daga matsalolin hanta
- Kiyaye tazara tsakanin cin abinci da motsa jiki (awanni 2)
- Farawa tare da motsa jiki mai dumi.
- Gudun tare da jin daɗi, a cikin saurin tafiya.
- Kula da yanayin numfashi.
- Rarraba kaya daidai.
Wasanni yana buƙatar tsari mai ma'ana. Kuna buƙatar yin shi, la'akari da halaye na jikin ku, a hankali zaɓi tsarin da ya dace.
Abun takaici, babu mutane da yawa da suke da cikakkiyar lafiya a cikin al'umma, ya zama dole a mai da hankali kan dukkan cututtukan da ke akwai da kuma haɗarin da ke tattare da shi. Bi shawarar likitanku. Wasanni a cikin motsa jiki matsakaici koyaushe yana cikin ni'ima.
