JE UNAFANYA MAZOEZI YA KUTOSHA?

Je, Unafanya Mazoezi ya Kutosha?

“Kuwa na ratiba ya kufanya mazoezi kwa ukawaida kunaweza kunufaisha zaidi kuliko dawa yoyote iliyopo au itakayovumbuliwa wakati ujao.”

MANENO hayo yaliandikwa mwaka wa 1982 na Dakt. Walter Bortz wa Pili, profesa wa dawa wa chuo kikuu. Kwa miaka zaidi ya 23 iliyopita, wataalamu na mashirika mengi ya afya yamenukuu maneno hayo katika vitabu, magazeti, na vituo vya Intaneti. Uthibitisho uliopo unaonyesha kwamba ushauri huo uliotolewa na Dakt. Bortz bado unatumika leo sawa na ulivyotumika mwaka wa 1982, na bado unakubaliwa kuwa unafaa na sahihi. Kwa hiyo tunapaswa kujiuliza, ‘Je, ninafanya mazoezi ya kutosha?’

Wengine wamekata kauli kimakosa kwamba hawahitaji kufanya mazoezi kwa sababu wao si wazito kupita kiasi. Watu wanene na wazito kupita kiasi wanaweza kunufaika sana kwa kufanya mazoezi kwa ukawaida, lakini hata ikiwa wewe si mzito kupita kiasi, kufanya mazoezi zaidi kunaweza kuboresha afya yako na kusaidia kuzuia magonjwa hatari kutia ndani aina fulani za kansa. Pia uchunguzi wa hivi karibuni unaonyesha kwamba mazoezi yanaweza kupunguza wasiwasi na huenda hata yakazuia mshuko wa moyo. Ukweli ni kwamba watu wengi wembamba hupatwa na mfadhaiko wa kiakili na kihisia, magonjwa ya moyo, kisukari, na matatizo mengine ambayo huzidishwa na kutofanya mazoezi ya kutosha. Kwa hiyo, iwe wewe ni mzito kupita kiasi au sivyo, na ikiwa hufanyi mazoezi, unapaswa kufanya mabadiliko.

Mazoezi ya Kutosha Yanahusisha Nini?

Utajuaje ikiwa unafanya mazoezi ya kutosha? Watu wengi wana maoni mbalimbali kuhusu mazoezi ya kutosha. Hata hivyo, wataalamu wengi wa afya wanakubaliana na mambo fulani ya msingi ambayo yanawahusu watu wengi. Mashirika kadhaa ya afya yalieleza kwamba hufanyi mazoezi ya kutosha ikiwa (1) hufanyi mazoezi au kazi fulani ngumu kwa angalau dakika 30 mara tatu kwa juma, (2) unafanya shughuli zako za kujistarehesha ukiwa mahali pamoja, (3) mara nyingi hutembei umbali wa meta 100 hivi kwa siku, (4) unaketi mchana kutwa, (5) unafanya kazi ambayo haihitaji nguvu nyingi.

Je, unafanya mazoezi ya kutosha? Ikiwa hufanyi, anza leo. Lakini huenda ukasema, ‘sina wakati.’ Unapoamka asubuhi wewe huwa umechoka sana. Siku inapoanza, una wakati mchache sana wa kujitayarisha na kufika kazini. Kisha, baada ya siku yenye shughuli nyingi, unajihisi kwamba umechoka sana hivi kwamba huwezi kufanya mazoezi au una mambo mengine mengi ya kufanya.

Au huenda wewe ni miongoni mwa watu ambao huanza kufanya mazoezi lakini huacha baada ya siku chache tu kwa sababu ya kuona yanachosha au kujihisi mgonjwa baada ya kufanya mazoezi. Wengine hawafanyi mazoezi kwa sababu wao hufikiri ratiba nzuri lazima itie ndani mazoezi magumu ya kuinua vyuma, kukimbia kilometa nyingi kila siku, na kufuata mpangilio fulani wa mazoezi ya kunyoosha viungo.

ENDELEA KUSOMA BOFYA HAPA

KUPANGA MLO WA SIKU

Upangaji wa mlo gani wa kula kwa siku husika ni mojawapo wa mambo yanayosumbua sana kila asubuhi unavyoanza siku maana inabidi uhakikishe familia yako inakula mlo kamili na tofauti tofauti. Ni vyema ukawa na utaratibu wa kupanga ratiba ya mlo kwa wiki nzima na kazi hii unaweza kuifanya ijumaa jioni ukiwa umepumzika. Kufanya hivi kutakusaidia kujua ununue nini kwa wakati huo na itakupunguzia kufikiria kila asubuhi kitu cha kupika na itakuwezesha kula vyakula bora na vilivyoandaliwa kwa umakini.

Kwanza orodhesha vyakula mbalimbali ambavyo huwa mnatumia nyumbani kwako katika makundi ya vitafunwa, chakula kikuu na mboga na kisha anza kupanga kwa siku kutokana na upatikanaji wake kwa wiki husika na vile vile muda wa kuviandaa. Mfano wa vitafunwa ni mikate, chapati, mihogo, maandazi, sausage, kiporo n.k, mifano wa chakula kikuu ni ugali, wali, viazi, ndizi, makande n.k na mfano wa mboga ni nyama, samaki, mchicha, kabichi, kisamvu n.k.

Unapopanga ratiba ya wiki pia unaandaa orodha ya vile uavyohitaji kununua kwa ajili ya wiki husika na ndio maana nikasema ukiipanga ijumaa jioni ni vyema ili jumamosi ufanye manunuzi ambayo yanahitajika na mengine madogo unaweza fanya katikati ya wiki. Ratiba hii uiweke mahali panapoonekana jikoni ili wote mnaohusika na kuandaa chakula mfahamu mapema nini kitaandaliwa siku fulani na nini kinahitajika kufanya.

WHAT IS OSTEOPOROSIS

What is osteoporosis?

Osteoporosis is a condition that affects bone strength (the word osteoporosis literally means "porous bones"). Bone is made of collagen fibres (tough, elastic fibres) and minerals (gritty, hard material). It is a living tissue and contains cells that make, mould and resorb (take back up) bone. Initially, as you grow, bone formation exceeds bone resorption. But, as you get older, this reverses and, after about the age of 45, you start to lose a certain amount of bone material. Your bones become less dense and less strong. The amount of bone loss can vary. If you have a lot of bone loss, then you have osteoporosis. If you have osteoporosis, your bones can break more easily than normal, especially if you have an injury such as a fall. If you have a milder degree of bone loss, this is known as osteopenia.

Related articlesq

• Preventing Steroid-induced Osteoporosis
• Bisphosphonates
• Hyperparathyroidism

How common is osteoporosis?

In the UK more than two million women are thought to have osteoporosis. Women lose bone material more rapidly than men, especially after the menopause when their levels of oestrogen fall. Oestrogen is a hormone and helps to protect against bone loss. At the age of 50, about 2 in 100 women have osteoporosis. This rises to 1 in 4 women at the age of 80. But, osteoporosis can also affect men. Over a third of women and one in five men in the UK have one or more bone fractures because of osteoporosis in their lifetime.

TAKE A RESPONSIBILITY OF YOUR OWN LIFE

Take Responsibility
According to Gary Zukav, how you choose to respond to difficult life circumstances is at the core of what life on Earth is about. You must take genuine responsibility for:
•Who you are
•What you do
•What you contribute while you are here
Are You a Victim?
If you believe that life is unjust, you are declaring yourself to be a victim. A victim resists her life, rather than lookin...g at it realistically and moving on from that point. Consider the possibility that everything that happens to you is an opportunity to expand into a fuller potential, and a more powerful and meaningful life.

Change Your Perception
Thinking of life as unfair is only one perception, and it is not necessarily the way your life is. Realize that while you cannot control the things that happen to you, you can control how you react to them. Many of us tend to ask, "Why me?" when we are experiencing some pain in life and allow ourselves to become a prisoner of that pain.
•Trust that there may be something meaningful, powerful and purposeful happening.
•Declaring yourself as a victim may only perpetuate the experience and your pain.
Why do bad things happen to good people?
Gary says, "The world around you does not deceive you. It does not lie to you. What you experience reflects a creative or created impulse within you.

"The question is not 'Why do bad things happen to good people?' There are not bad things and good things. There are consequences of choices made. There are effects of causes in which you participated.

"So if you look at your life and say, 'But I'm a positive person, why is it that these things are now happening to me?' Well, there's several ways to look at this. Number one is, if you were to wake up in your life today, you would still experience what you have created in the past. This is karma. Energy is energy, and you cannot escape it — and there's a good reason for that."
•If you feel that the Universe is unfair, it will be unfair. No matter what happens to you, nothing is unfair. The Universe doesn't judge you, so why should you judge it?
•When you blame others and view yourself as a victim, you create negative karma.
•What you see in others is what you need to see in yourself. If you are surrounded by angry people, you are probably an angry person, too.If you consider that there may be meaning in the disappointments of life and that the universe is compassionate and wise, you will be able to open yourself to authentic power—the real power within yourself.
•Learn to control your negativity. Your life does not have to be unfair.
•You need to put yourself in a place of surrender. Be open to the possibilities that can change your life—they may bring you a greater sense of joy and fulfillment.
Consider the "bad" event in your life as a wake-up call to truly appreciate your life as it was. Ask yourself, "What am I supposed to learn from this?" Once you surrender to your anger, you will find room for other things in your life.

Dealing with Pain
•You should be gentle with yourself and realize that the pain may be part of your spiritual growth.
•You should not judge another's pain.
•Your perception of what is happening will determine your outlook on life.

BELIEVE IN YOURSELF

UGONJWA WA FIGO

Figo

Magonjwa ya figo

Figo hufanya kazi muhimu mwilini ambazo ni:-

• Kudhibiti na kuhifadhi virutubishi na maji na kuondoa mabaki kupitia mkojo.

• Kuchuja damu ili kuondoa mabaki ambayo ni sumu mwilini. Baadhi ya mabaki hayo ni urea, uric acid, creatinine na ammonia.

• Kudhibiti viwango vya electrolyte mwilini, yaani Sodium (Na+ ) na Potassium (K+). Sodium husaidia kudhibiti wingi wa maji mwilini na pia huwezesha mawasiliano kati ya mfumo wa fahamu na misuli (enhances commucacation between brain/nerves and muscles).Potassium husaidia mapigo ya moyo between brain/nerves and muscles). Potassimu husaidia mapigo ya moyo (regulates heart beats) na kazi ya misuli (muscle function). Viwango vya kawaida kwa Sodium ni 135-145 mmol/L na Potassimu ni 3.5-5 mmol/L.

• Kudhibiti shinikizo la damu kupitia mfumo wa rennin-angiotension.

• Kutengeneza kichocheo cha Erythropoietin ambacho huchochea utengenezaji wa chembechembe nyekundu za damu.

• Kuchochea vitamin D ambayo hutumika katika kudhibiti kiwango cha Calcium na Phosphorous kwenye mifupa.

ENDELEA KUSOMA BONYEZA HAPA

HII NI YAKO