Hei, inu, mukuyang'ana Zithunzi za HGTV . Ikani kutali ndikunyamula trowel, chifukwa ndalama zenizeni ndizabwino kwa inu kuposa kuwonera zosintha za anthu ena pa TV. Kodi mumadziwa kuti kulima kumawotcha zopatsa mphamvu kuposa kuyenda? Kapena kuti kununkhira kwa dothi kumawonjezera milingo ya serotonin? Kapena kuti kubzala maluwa kungalimbikitse kumasuka kwa amonke? Werengani zambiri za izi ndi zabwino zambiri zaulimi.
11 Ubwino Wolima Dimba
Kupatula kungokongoletsa pabwalo lanu ndi maluwa okongola kuti muwone, kulima dimba kuli ndi zabwino zambiri zamaganizidwe ndi thupi. Kuchokera pakuchepetsa kuthamanga kwa magazi ndikuwotcha zopatsa mphamvu mpaka kuchepetsa nkhawa ndikukulitsa kuchuluka kwa vitamini D, werengani kuti muwone zomwe mphindi 20 zothana ndi nthaka zingakuchitireni thanzi lanu.
1. Kulima Kumatentha Ma calories
Kulima pang'ono ndi kupanga pabwalo kumawotcha pafupifupi ma calories 330 pa ola, Malinga ndi CDC , kugwera pakati pa kuyenda ndi kuthamanga. Joshua Margolis, Personal trainer founder of Mind Over Matter Fitness , akuti, kudula ndi kunyamula masamba ndikwabwino kwambiri chifukwa mumachitanso zambiri zopindika, zopindika, zokweza, ndi kunyamula—zinthu zonse zomwe zingapangitse nyonga ndi kugwirizanitsa ulusi wambiri wa minofu. Izi mwina sizikhala zodabwitsa kwambiri: Aliyense amene adapalirapo kwambiri ndikulima amadziwa momwe zimakhalira zosavuta kutuluka thukuta (ndikumva zowawa tsiku lotsatira). Ndipo, mosiyana ndi kuyenda ndi kuthamanga, kulima ndi luso lopanga, akutero katswiri wazamaluwa David Domoney , kotero zimatilola kufotokoza tokha m'njira yomwe kumenya masewera olimbitsa thupi sikumatero. Kafukufuku waposachedwa kuchokera ku HomeAdvisor akutsimikizira izi, akunena kuti pafupifupi atatu mwa anayi mwa anthu atatu aliwonse adawona kuti kulima dimba kumakhudza thanzi lawo lonse. Kuphatikiza apo, chifukwa magazi anu akupopa mukakhala kunja mukukumba dothi, masewera olimbitsa thupi onsewo awonjezeranso mapindu amtima (zambiri pansipa). Kupambana, kupambana, kupambana.
2. Imachepetsa Nkhawa ndi Kupsinjika Maganizo
Kulima dimba kwakhala kukugwirizana ndi kuchepetsa nkhawa ndi nkhawa. Ndinamvapo mankhwala a horticultural ? Amangogwiritsa ntchito kubzala ndi kulima kuti akhale ndi thanzi labwino m'maganizo ndi mwakuthupi, ndipo adaphunziridwa kuyambira zaka za zana la 19 (ndipo adatchuka kwambiri m'ma 1940 ndi m'ma 50s pomwe kulima dimba kudagwiritsidwa ntchito kukonzanso zida zankhondo m'chipatala). Malinga ndi American Horticultural Therapy Association , Masiku ano, chithandizo cha horticultural chimavomerezedwa ngati njira yothandiza komanso yothandiza yochizira. Amagwiritsidwa ntchito kwambiri m'malo osiyanasiyana okonzanso, ntchito zantchito ndi anthu ammudzi.
Ndiye zimagwira ntchito bwanji? Mwasayansi, pali umboni wosonyeza kuti pali mitundu iwiri ya chidwi, akutero Domoney. Chisamaliro chokhazikika, chomwe ndi chomwe timagwiritsa ntchito tikakhala kuntchito, komanso chidwi, chomwe ndi chomwe timagwiritsa ntchito tikamachita zinthu zomwe timakonda monga kulima dimba. M’lingaliro limeneli, kuika maganizo kwambiri kungayambitse kupsinjika maganizo, ndipo kutengeka mtima ndiye kumachita mbali yobwezeretsa chisamaliro chathu ndi kuchepetsa nkhaŵa imene timakhala nayo tikamapanikizika kwambiri, kapena kumva ngati sitingathe kupirira. Kotero zikuwoneka kuti njira yabwino yothetsera tsiku lovuta kuntchito si ayisikilimu, koma kulima. Zodziwika bwino.
3. Ndipo Zimawonjezera Kuyanjana
Nayi gawo lina labwino la thanzi labwino la kukumba mu dothi: Kulima kungakupangitseni kukhala ochezeka (chinthu chomwe ambiri aife tikulimbana nacho masiku ano). Ndi malinga ndi kafukufuku wa HomeAdvisor omwe adapeza kuti opitilira theka [a omwe adatenga nawo gawo] adawona kuti kulima dimba kumawapangitsa kukhala ochezeka, zomwe [zidakhala] zovuta kwambiri chifukwa cha malangizo ochezera. Sizikudziwika ngati izi zili choncho chifukwa kulima dimba ndi ntchito yosangalatsa (komanso yotetezedwa ndi COVID) kuti musangalale ndi anthu ena, kapena chifukwa mapindu owonjezera omwe afotokozedwa pamwambapa amatha kukulimbikitsani kufunafuna anzawo, koma mwanjira iliyonse, iyi ndi imodzi. ubwino wabwino.
4. Nthaka Ndi Natural Mood-Booster
Zoona zake: njira yosavuta yowonjezerera milingo ya serotonin (AKA 'mankhwala osangalatsa' muubongo wanu) ndikutenga nthawi ndikusewera mu dothi. Ayi, sitikuseka; a 2007 maphunziro lofalitsidwa mu Neuroscience akuwonetsa kuti M. vaccae, bakiteriya wopezeka m'nthaka, amagwira ntchito ngati mankhwala oletsa kupsinjika maganizo mwa kuyambitsa ma neuron otulutsa serotonin muubongo akakokedwa. (Ndipo ayi, simuyenera kumamatira kumphuno mwako kapena kutulutsa matani ake kuti mupeze zotsatira zake - kungoyenda pakati pa chilengedwe kapena kukhala m'munda wanu kungayambitse yankho ili.)
5. Kulima Kumawonjezera Mavitamini D Anu
Kodi mumadziwa kuti kuposa 40 peresenti Akuluakulu aku America ali ndi vuto la vitamini D? Ndipo ICYMI-vitamini D imasewera udindo wofunikira mu kukula kwa mafupa, machiritso a mafupa ndi chitetezo cha mthupi. Njira imodzi yowonjezerera kudya kwa michere yofunika imeneyi? Kulima dimba pafupifupi theka la ola pa tsiku, katatu pa sabata, kungakuthandizeni kuti mukhale ndi dzuwa lokwanira kuti vitamini D ikhale yathanzi. Ndipo ubwino wake ndi wowirikiza kakhumi: Popeza vitamini D wokwanira, mumachepetsa chiopsezo cha matenda osteoporosis, khansa, kuvutika maganizo ndi kufooka kwa minofu, anzathu ku Medical News Today atiuze . Osayiwala kuvala sunscreen.
6. Ingakuthandizeni Kukhala Oganiza Bwino ndi Kukhalapo
Pali china chake chosinkhasinkha modabwitsa pakulima dimba, ndi ntchito zosavuta, zobwerezabwereza, mtendere ndi bata ndi malo okongola. Ngakhale kalelo m’Nyengo Zapakati, minda ya amonke, imene inkasamalidwa ndi amonke, inakhala malo auzimu—osati a amonke okha, komanso chitaganya chonse. Ndipo kuti izi zitheke, ndizomveka kuti 42 peresenti yazaka zikwizikwi adayamba kulima nthawi ya mliri, malinga ndi HomeAdvisor. Zomwe anthu akusowa pakali pano si chakudya, koma kukhudzana ndi chinachake chenicheni, akufotokoza Jennifer Atkinson, mphunzitsi wamkulu pa yunivesite ya Washington, poyankhulana ndi NPR . Garden guru Joe Lamp'l, mlengi wa Joe Gardener , amagawananso kuti kulima kumatha kukhala zochitika za Zen pa Ganizirani Kuchita Kukhala podcast . Ndikakhala kunja ndikupalira, ndikufuna kumva mbalame, akutero. Sindikufuna kumva china chilichonse. Ndi nthawi yabata, ndipo ndimasangalala nayo. Ndi nthawi yopatulika kwa ine. Chifukwa chake nthawi ina mukamathirira begonias, dziwani momwe mumalumikizirana ndi dziko lapansi, chilengedwe komanso dera lanu. Ah , tikumva bwino kale.
7. Ingakuthandizeni Kudya Bwino
Tonsefe timadandaula kuti sitikudziwa kumene chakudya chathu chimalimidwa. Kodi anabayidwa ndi GMOs? Ndi mankhwala ophera tizilombo otani omwe anagwiritsidwa ntchito? Kukhala ndi dimba lanulanu kungakuthandizeni kuthana ndi mafunsowa chifukwa mukudziwa momwe mumachitira zokolola zanu. Kuphatikiza apo, opitilira atatu mwa asanu omwe adafunsidwa mu kafukufuku wa HomeAdvisor adawona kuti kulima kumakhudza momwe amadyera - ndi 57 peresenti akusintha kudya zamasamba kapena zamasamba kapena kuchepetsa kudya kwawo nyama. Zoonadi, kulima dimba kungakuthandizeninso kuti muzitsatira zakudya zatsiku ndi tsiku zomwe boma limalimbikitsa. USDA imalangiza kuti munthu wamkulu amadya pakati pa 1 & frac12; ku 2 makapu zipatso tsiku lililonse ndi kapu imodzi kapena itatu ya ndiwo zamasamba . Komabe, federal yaposachedwa kwambiri Malangizo a Zakudya kwa Achimereka ziwulula kuti pafupifupi 80 peresenti ya anthu a ku United States sakumana ndi malowa, pamene 90 peresenti ya anthu akukhalanso mwaulesi akamadya masamba. Dimba lokongola, lophatikizana lodzaza ndi masamba omwe mumakonda likulitsa manambala awa kwa inu ndi banja lanu.
8. Ingakuthandizeni Kukumbukira Bwino Kwambiri
Kuwonjezera pa kupatsa manja ndi miyendo yanu masewera olimbitsa thupi athanzi, kulima dimba kumachitanso chimodzimodzi ku ubongo wanu. Kafukufuku wa 2019 wopangidwa ndi a International Journal of Environmental Research and Public Health anapeza kuti minda inathandiza kukula kwa mitsempha ya ubongo yokhudzana ndi kukumbukira odwala okalamba a zaka zapakati pa 70 ndi 82. Asayansi adapeza kuti milingo ya kukula kwa mitsempha ya muubongo yokhudzana ndi kukumbukira inakula kwambiri pambuyo poti maphunzirowo amayenera kutenga nawo mbali pamtundu wina wa ntchito yolima munda— kuphatikizapo kuyeretsa dimba, kukumba, kuthira feteleza, kudula, kubzala/kubzala, ndi kuthirira—kwa mphindi 20 patsiku.
9. Ikhoza Kuchepetsa Kuthamanga kwa Magazi Anu
Kuphatikiza pa kuchepetsa nkhawa ndi kupsinjika maganizo, kulima kungathenso kuchepetsa mwayi wa matenda a mtima kapena sitiroko. The U.S. Department of Health and Human Services amalimbikitsa kuchita masewera olimbitsa thupi pang'ono mphindi 30 masiku ambiri pamlungu, ndipo kulima dimba ndi njira yophweka yopangitsa kuti mtima ukhale wovuta popanda kuchita khama kwambiri. Science Daily akusimba kuti anthu azaka zopitirira 60 amene amalima m’munda wina sangadwale matenda a mtima kapena sitiroko ndi 30 peresenti. Koma si zokhazo: Ngakhale kuti kuchita zinthu zolimbitsa thupi m’munda kumachepetsa chiopsezo cha mtima, kafukufuku wasonyezanso kuti zakudya za ku Mediterranean—zimene zimaletsa nyama yofiira ndipo zimatsindika za zipatso, ndiwo zamasamba, nyemba, mbewu zonse ndi mafuta athanzi—[zingathe kuchepetsa kwambiri] chiopsezo chanu. matenda a mtima ndi matenda ena aakulu, malinga ndi akatswiri pa Mayo Clinic . Kotero osangobzala izo kaloti - onetsetsani kuti mwadyanso.
10. Kulima Dimba Kumakupulumutsirani Ndalama
Sitingakhale okhawo omwe amaganiza kuti mtengo wa mtolo wa kale ndi wonyansa. Ndi dimba lanu, mutha kuchepetsa mtengo ndi maulendo angapo opita ku golosale pongokulitsa zokolola zanu. Ndipo ngakhale zili zowona kuti kafukufuku wa HomeAdvisor adapeza kuti otenga nawo gawo amawononga pafupifupi mwezi uliwonse polima dimba, ophunzirawo adawonetsa kuti izi zikufanana ndi ndalama zomwe amawononga potenga (ndipo si saladi yathanzi yazokolola zakunyumba yabwino kwambiri kuposa momwe amadyera. pizza wokoma?). Osanenanso kuti ngati mupeza bwino pantchito yolima dimba, mutha kukula mokwanira kuti mugulitse kwa anansi anu kapena kupanga bizinesi yanu yaying'ono. Zili bwanji kuti musangalale ndi zipatso za ntchito yanu.
11. Ikhoza Kuyambitsa Chilengedwe ndi Kupereka Chidziwitso cha Cholinga
Mukuvutika ndi block ya wolemba? Simukuwoneka kuti mukukhomerera mitundu imeneyo pantchito yanu yaposachedwa yopenta? Tonse takhalapo, ndipo stint m'mundamo amatha kutsegulira zonse zomwe zikuyenda bwino. Monga tanena kale, kulima kumathandizira kuti mupumule komanso kuti mukhale oganiza bwino. Kuyang'ana pang'onopang'ono pazamunda, monga kudula namsongole kapena kukolola mbewu zanu, kutha kukukhazika mtima pansi ndikukuthandizani kuyenda mopitilira kukakamiza projekitiyo. Koma ngati simuli mtundu wa zojambulajambula, mutha kupindulabe ndi malingaliro osamalira china chake osati inu nokha. Anthu akakhala ndi cholinga amakhala osangalala. Amamva ngati ali ndi mtengo, akufotokoza Rebecca Don , mlangizi wamkulu wamakhalidwe abwino ku Yunivesite ya Iowa. Ndikuganiza kuti zomera ndi njira yochitira izi pang'ono. [Sikuti] sikelo yofanana ndi kukhala ndi ana kapena ntchito imene imayang’ana kwambiri zolinga, koma ndi chinthu chabwino chimene chimakupangitsani kumva kuti, ‘O, ndapanga zimenezo.’ Kafukufuku wa HomeAdvisor akutsimikizira zimenezi ndi 73 peresenti ya amene anafunsidwa— kuphatikizapo 79 peresenti ya awo okhala ndi ana—kuvomereza kuti kusamalira dimba ndi ntchito yosamalira ndi chisamaliro, mofanana ndi kusamalira chiweto kapena mwana.
Kodi Kuopsa Kwa Dimba Mochulukitsitsa N'kutani?
Mofanana ndi mtundu uliwonse wa masewera olimbitsa thupi, kuchita masewera olimbitsa thupi n'kofunika kwambiri. Kumbukirani kuti masiku ataliatali pansi padzuwa lotentha kwambiri amatha kuyambitsa kutentha kwadzuwa, choncho onetsetsani kuti mukufunsira ndikufunsiranso. zodzitetezera ku dzuwa monga kufunikira.
Mukufunanso kusamala kwambiri posankha mitundu ya mankhwala omwe mumagwiritsa ntchito pa zomera zanu. Pamene a Malingaliro a kampani Environment & Human Health, Inc. limatiuza kuti Environmental Protection Agency yavomereza mankhwala ophera tizilombo opitilira 200 kuti asamalire udzu, ndikofunikira kudziwa kuti nthawi zambiri amasakanizidwa ndi mankhwala ena owopsa omwe amatha kukhala ndi zotsatira zoyipa. Kubetcherana kwanu kwabwino ndikupempha thandizo kwa katswiri wamaluwa yemwe angakutsogolereni ku mankhwala otetezeka kwambiri a dimba lanu.
Mukakonza zonsezo, muyenera kuwerengeranso zoopsa zomwe zimachitika m'nthaka. Onetsetsani kuti mukudziwa za katemera wanu, chifukwa mabakiteriya a kafumbata amatha kukhala m'nthaka ndikulowa m'dongosolo lanu kudzera m'mabala ang'onoang'ono. Komanso, samalani ndi nsikidzi zonyamula matenda monga nkhupakupa, chifukwa zimatha kufalitsa matenda monga Matenda a Lyme. Onetsetsani kuti mumavala magolovesi oteteza kumunda, kuyika mathalauza anu m'masokisi anu ndikuvala chipewa pamene mukugwira ntchito kuti musabweretse tinyalala tachilengedwe m'nyumba mwanu.
Malangizo 4 Opangira Munda Waphindu
- Tsatirani kuwala . Kudziwa momwe dzuwa limayendera pabwalo lanu ndikofunikira kwambiri pankhani yokulitsa dimba labwino. Zomera zambiri zodyedwa zimafuna kuwala kwa dzuwa kwa maola osachepera asanu ndi limodzi, choncho onetsetsani kuti zabzalidwa pamalo pomwe zimatha kuwomba popanda vuto.
- hydration ndiye chinsinsi. Mukufunanso kuonetsetsa kuti mumabzala dimba lanu pafupi ndi gwero lamadzi lapafupi, mwanjira imeneyo, sizikuvutitsani kuti mubweretse zomera zanu zomwe zimafunika kwambiri H2O. Ikani dimba lanu pamalo omwe mungathe kubweretsa payipi mosavuta.
- Sankhani nthaka yanu mwanzeru. Zilibe kanthu kuti mumapereka chisamaliro chotani m'munda wanu ngati mbewu zanu zazika mizu m'nthaka yosawagwirira ntchito. Funsani katswiri wa zaulimi ndi mafunso anu onse okhudza mtundu wa zomera zomwe mukufuna kukula, ndipo adzakutsogolerani njira yoyenera.
- Dziwani nthawi yobzala. Palibe choyipa kuposa kubzala mbewu zanu molawirira kwambiri - ndikuzifa msanga - chifukwa kumazizira kwambiri kuti zikule bwino. Perekani zokolola zanu kuti zizitha kupulumuka podziwa nthawi ya chisanu m'dera lanu. Mwanjira imeneyi, mutha kubzala nthawi yake m'nyengo yachilimwe ndikukolola chisanu chisanadze ndikupha chilichonse.
Zogwirizana: KULIMA MIPANDA: INDE, NDI CHINTHU, NDIPO INDE, UNGACHITE
