ʻO ka emi ʻana o ka iwi iwi e alakaʻi i ka piʻi ʻana o ka haʻihaʻi.Ke haʻihaʻi ke kanaka, he mau pilikia ia.No laila, ua lilo ka hoʻomaikaʻi ʻana i ka iwi iwi i mea maʻamau o ka poʻe waena a me ka poʻe ʻelemakule.Mai ka hoʻoikaika kino, ka meaʻai, ka nohona, he nui nā mea e hana ai ka poʻe i nā lā a pau e hiki ke hoʻoikaika i ko lākou iwi.
ʻO ka hele wāwae e hoʻomaikaʻi i ka hoʻoikaika kino cardiorespiratory a, inā hui pū ʻia me kekahi hoʻoikaika noʻonoʻo, hikipale i ka osteoporosis a me ka haki.ʻO ka pūnaewele Pelekane "Natural Therapy".ua hōʻuluʻulu i kekahi mau ʻano ʻepekema o ka hele wāwae e hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka iwi iwi.
01
e holo wikiwiki
ʻO ka pūnaewele “American Nurses' Health Study”.ua ʻike ʻia ma mua o 60,000 mau wahine postmenopausal a ʻike ʻia kēlāʻO ka poʻe i hele wikiwiki ma ka liʻiliʻi ʻehā manawa o ka pule, ʻoi aku ka haʻahaʻa o ka haʻi ʻana o ka ʻūhā ma mua o ka poʻe hele mālie.
“ka hele wāwae wāwae”i ka wā e hele ai, ʻo ia hoʻi, e noʻonoʻo i ka hoʻohui ʻana i 3 a 5 mau hele wikiwiki o 2 mau minuke i kēlā me kēia ke hele, a ʻaʻole hiki i ka wikiwiki ke kamaʻilio me nā poʻe ʻē aʻe.
Ma hope o kēlā me kēia hele wikiwiki,hele mālie ma kahi o 1 a 2 mau minuke;hoʻololi kēia pōʻaiapuni.Hiki i kēia ʻano hele wāwae lohi ke hōʻoluʻolu i ka ʻeha hope a pale i nā ʻeha i hana ʻia e ka hoʻoikaika kino.
02
hele ma ka aoao
He haʻawina i paʻi ʻia maUa ʻike ka International Journal of Osteoporosis i ka hele ʻana ma ka ʻaoʻao i hoʻonui i ka iwi iwi e like me ka hoʻoikaika kiʻekiʻe.
Ua manaʻo ʻo Charles Pelitella, he loea kōkua o ka kinesiology ma ke Kulanui ʻo Canisius o ke Kulanui Mokuʻāina o New York ma Buffalo:Ma hope o ka hele ʻana no 3 a 5 mau minuke, e hoʻolilo hou i 30 kekona e hele ʻaoʻao me kou mau kuʻekuʻe wāwae (a i ʻole ka wāwae mua).
03
Lele 20 manawa i ka lālani
Ua ʻike ʻia kahi haʻawinainā lele nā wāhine 25 a hiki i 50 i 20 manawa i ka lālani, ʻelua manawa i ka lā, e piʻi nui ana ko lākou ʻūhā ma hope o 4 mahina wale nō.
E hoʻonoho i ka manawa ma kāu kelepona paʻa i ka wā e hele ana.I kēlā me kēia 5-10 minuke o ka hele wāwae, lele ʻoe no 30 kekona a hoʻomaha no 30 kekona, a laila hoʻomau i ka hele wāwae a lele hou, a pēlā aku.Ma mua o ka lele ʻana, e hui pū i kou mau wāwae, e kukuli i kou mau kuli, e koli i kou mau lima i hope, a lele i luna me ka pahū.
04
.piʻi ʻana i nā alapiʻi a i ʻole nā puʻu pali
ʻO ka hele wikiwiki ʻana i luna a iho i nā alapiʻi a piʻi i nā puʻu pali e kūkulu i ka ikaika o ka iwi ma mua o ka hele ʻana ma ka ʻāina paʻa.
Inā he nui nā pali liʻiliʻi a puni kahi āu e hele pinepine ai, a laila "mai hele i ke ala maʻamau",e ʻimi i 2 a 3 mau pali me nā pali haʻahaʻa, a i ʻole e hoʻolilo i 2 mau minuke i ka piʻi ʻana i kahi pali a i ʻole nā alapiʻi kokoke i ke alapiʻi ma waho o kahi hale nui.I ka wā lōʻihi, e hoʻomaikaʻi ka iwi iwi.
ʻO ka hoʻopaʻa ʻana i ka iwi iwi e ʻike mua i ka osteoporosis
Ma waho aʻe o ka nānā ʻana i ka nohona, pono nā wahine ma luna o 50 mau makahiki a me nā kāne ma luna o 60 mau makahiki, me ka nānā ʻole inā loaʻa iā lākou nā hōʻailona a ʻaʻole paha, pono e hele i ka haukapila no nā hoʻokolohua hoʻopaʻa iwi e ʻike koke i nā loli o ka iwi iwi.Ke hālāwai ʻoe i ka osteoporosis a me ka ʻeha iwi ākea, ʻaʻole pono ʻoe e hoʻomāmā.Pono ʻoe e hele i kahi haukapila maʻamau i ka hikiwawe no ka ʻike maopopo a me ka mālama mua ʻana.
Ke hoʻohana nei i ka Pinyuan Bone densitometer e mālama i ke olakino o kou iwi, ʻo mākou ka mea hana ʻoihana, ʻike hou aku e ʻimi.www.pinyuanchina.com
Ka manawa hoʻouna: Apr-04-2023