久坐不动有哪些危害 久坐族该如何保持健康-看世界

久坐不动有哪些危害 久坐族该如何保持健康

因为新冠肺炎疫情,很多人都闭关了一个月,现在已经陆陆续续复工了,于是很多人又开启了每天坐6、7、8个小时的日子。我们常说久坐不动对身体不好,你知道每天坐超过6个小时,身体到底会怎么样吗?和360常识网一起来了解一下吧。

因为新冠肺炎疫情,很多人都闭关了一个月,现在已经陆陆续续复工了,于是很多人又开启了每天坐6、7、8个小时的日子。我们常说久坐不动对身体不好,你知道每天坐超过6个小时,身体到底会怎么样吗?和360常识网一起来了解一下吧。

Because novel coronavirus pneumonia epidemic, many people closed for a month, now has resumed work, so many people have opened the day of 6, 7, 8 hours. We often say that sedentary is not good for your health. Do you know what happens to your body when you sit for more than 6 hours every day? Get to know it with 360 common sense.

“久坐不动”有哪些危害?

What's the harm of "sedentary"?

久坐的危害一:久坐使人的脑供血不足,导致脑供氧和营养物质减少,加重人体乏力、失眠、记忆力减退并增大患老年性痴呆症的可能性。

The harm of sitting for a long time: sitting for a long time causes the insufficiency of blood supply to the brain, leads to the decrease of oxygen supply and nutrients to the brain, aggravates the weakness, insomnia, memory loss and increases the possibility of suffering from Alzheimer's disease.

久坐的危害二:久坐不动会引发全身肌肉酸痛、脖子僵硬和头痛头晕,加重人的腰椎疾病和颈椎疾病。

The harm of sitting for a long time: sitting for a long time will cause muscle ache, stiff neck, headache and dizziness, and aggravate the diseases of lumbar vertebra and cervical vertebra.

久坐的危害三:按照规律,每天坐在办公室努力工作,消耗了大量的脑力和体力,应该常感到饥饿才对,但是为什么一到了吃饭时间,却还是什么都不想吃,也不觉得饿呢?这就是久坐的威力。

The harm of sedentary three: according to the law, sitting in the office every day and working hard, consuming a lot of mental and physical energy, you should often feel hungry, but why do you feel hungry when it comes to eating time? This is the power of sitting.

久坐的危害四:久坐可使直肠附近的静脉丛长期充血,淤血程度加重,从而使人的痔疮加重,导致大便出血、肛裂等症。

The harm of sedentary: Sedentary can make the venous plexus near the rectum congest for a long time, and the degree of congestion aggravate, so as to aggravate the hemorrhoids, and lead to stool bleeding, anal fissure and other diseases.

久坐危害之五:当摄入的热量大于消耗的热量时,体内的脂肪容易堆积,体重便会上升。肥胖是引发多种慢性病的危险因素。

Sedentary harm 5: when the intake of calories is greater than the consumption of calories, the body fat is easy to accumulate, the weight will rise. Obesity is a risk factor for many chronic diseases.

久坐危害之六:人保持长时间坐姿,全身重量压在脊椎骨底端,加上肩膀和颈部长时间不活动,容易引起颈椎僵硬,严重者甚至导致脊椎变形而诱发弓背及骨质增生。

Six hazards of sitting for a long time: people keep sitting posture for a long time, the whole body weight is pressed on the bottom of the spine, and the shoulder and neck are not active for a long time, which is easy to cause cervical stiffness, and even lead to the spine deformation and induce the back of the bow and bone hyperplasia.

久坐危害之七:久坐不动会压迫位于臀部和大腿部的膀胱经,造成膀胱经气血运行不畅,导致膀胱功能失常,而肾经与膀胱经相表里,这样就会引发肾功能异常,所谓“久坐伤肾”就是这个道理。

Sedentary harm seven: Sedentary immobility will oppress the bladder meridian located in the buttocks and thighs, resulting in poor blood circulation of the bladder meridian, leading to dysfunction of the bladder, while the kidney meridian and the bladder meridian are on the outside, which will lead to abnormal renal function, the so-called "sedentary injury to the kidney" is the truth.

久坐族该如何保持健康?

How can sedentary people keep healthy?

1.调节座椅高度保持正确坐姿

1. Adjust the height of the seat to maintain the correct sitting position

人们常说要“坐有坐相”,这不仅是一种良好的精神风貌,对于身体健康也是有好处的。但是,要长时间保持正确的坐姿是很难的,我们不妨选择那种可以调节高度的座椅,通过调节座椅高度来强制保持正确坐姿。

People often say that "sitting with a sitting face" is not only a good mental outlook, but also good for physical health. However, it is difficult to maintain the correct sitting posture for a long time. We might as well choose the seat with adjustable height, and force to maintain the correct sitting posture by adjusting the height of the seat.

2.给椅子垫个圈状坐垫

2. Put a ring cushion on the chair

中空设计的圆状坐垫,可以分散尾椎骨及臀部的压力,使人坐的更舒服一点,更久一点,工作起来也更方便。

The circular cushion with hollow design can disperse the pressure of tailbone and buttocks, make people sit more comfortable, longer and work more convenient.

3.活动脖颈

3. Movable neck

头稍稍往后仰,让你的脖颈动一下,坚持两分钟。

Turn your head back a little and let your neck move for two minutes.

4.活动肩膀

4. Moving shoulders

双手握着向前,坚持两分钟。这个动作不仅活动肩,顺便手臂也动了起来。

Hold hands forward for two minutes. This movement not only moves the shoulders, but also the arms.

5.活动手掌

5. Mobile palm

左手手臂在胸前伸直,掌心向上;然后伸出右手抓住左手的手指,慢慢往下掰,来回十次;之后换另一边重复一样的动作。

Extend the left arm straight in front of the chest, palm up; then extend the right hand to grasp the fingers of the left hand, slowly break it down, back and forth ten times; then repeat the same action on the other side.

6.活动下肢

6. Lower limbs

坐正,然后抬起脚,直至与你的座位齐平,坚持两分钟。

Sit straight, then lift your feet until they are flush with your seat and hold on for two minutes.

7.抓住下班后的运动时机

7. Seize the sports opportunity after work

比如,交通上多选择公共交通工具,少开车;在家吃完饭之后马上洗碗;看电视时站着看等等。

For example, choose more public transport and drive less; wash dishes immediately after eating at home; stand and watch TV, etc.

久坐族吃什么好

What do sedentary people eat

杏仁

Almond

杏仁能预防血小板凝结,减低患心脏病风险。即使每周吃一次坚果,也能减少四分之一罹患心血管疾病的风险,其中特别推荐杏仁。但杏仁热量高,最好减少其他油脂类摄取。

Almond can prevent platelet clotting and reduce the risk of heart disease. Even eating nuts once a week can reduce the risk of cardiovascular disease by a quarter, especially almonds. But almond is high in calories, so it's better to reduce the intake of other oils.

吃法:将杏仁用磨碎机磨成粉状,拌入沙拉、菜中或是淋在饭上,不但可增加口感,也能充分吸收杏仁营养。

How to eat: grind the almonds into powder with a grinder, mix them into salads, vegetables or drench them on the rice, not only to increase the taste, but also to fully absorb the nutrition of almonds.

黑芝麻

Semen Sesami nigrum

含有强力抗氧化成分的黑芝麻,不仅防止老化,使头发乌黑,也能让血管变得有弹性,防止血管硬化。黑芝麻中的不饱和脂肪酸和卵磷脂,可以维持血管弹性,预防动脉粥状硬化,是优质的脂肪来源。铁质及维生素含量丰富的黑芝麻,也是中医认为可以补血及滋补五脏的食品,经常食用可达到预防便秘的功效。

The black sesame containing strong anti-oxidation ingredients can not only prevent aging, make hair dark, but also make blood vessels elastic and prevent hardening. The unsaturated fatty acids and lecithin in black sesame can maintain the elasticity of blood vessels and prevent the congee like hardening of arteries. It is a good source of fat. Black sesame, which is rich in iron and vitamin, is also considered by traditional Chinese medicine as a food that can replenish blood and five internal organs. Regular consumption can prevent constipation.

吃法:建议生芝麻最好先用干火稍微炒一下,让有效成分经由加热爆开释放。或是将黑芝麻打碎磨成粉,淋在饭上、菜上,也可以充分摄取到芝麻的营养素。当然,如果有一手好的厨艺,做出来的东西好吃的话,那岂不是更好的一个选择与方法嘛,不仅身体养好了,胃也养好了。

How to eat: it is recommended to stir fry the raw sesame with dry fire first, and let the effective ingredients be released by heating. Or grind the black sesame into powder, pour it on the rice and vegetables, and fully absorb the nutrients of sesame. Of course, if you have a good cooking skill and the food you make is delicious, isn't it a better choice and method? Not only the body but also the stomach are well nourished.

木耳

Fungus

木耳能帮助抗凝血,预防血管栓塞,富含胶质的木耳,自古以来就被当成预防动脉硬化的食物。木耳的高纤成分,可以刺激肠蠕动,加速胆固醇排出体外。此外,黑木耳中含抗血小板凝结物质,对于动脉硬化、冠心症及阻塞性中风有不错的保健效果。但因木耳具有通便作用,因此容易腹泻者不宜食用。

Auricularia can help anticoagulant, prevent vascular embolism, rich in gum Auricularia, has been used as a food to prevent arteriosclerosis since ancient times. The high fiber component of Auricularia can stimulate intestinal peristalsis and accelerate cholesterol excretion. In addition, Auricularia auricula contains antiplatelet coagulant, which has good health care effect for arteriosclerosis, coronary heart disease and obstructive stroke. However, due to the role of Auricularia auricula in defecation, it is not suitable for those who are prone to diarrhea.

吃法:干燥的木耳纤维含量较高,可先用水泡开,洗净切丝,用热水氽烫一下,撒上姜丝、糖、白醋、豉油凉拌,就成为一道清凉消暑的夏日小菜。   

How to eat: the dry agaric fiber content is high, you can use water to soak it, wash it and cut it into shreds, use hot water to heat it, sprinkle ginger shreds, sugar, white vinegar, soy sauce and mix it cold, it will become a cool summer vegetable.   

海带

Kelp

中医认为海带、海参,具有软坚散结功效,可以帮助消散肿瘤及防止血管阻塞。现代科学研究发现,海带内含岩藻多糖昆布素,类似肝素的作用,可以防止血栓和血液粘性增加,预防动脉硬化。而且海带属于可溶性纤维,比一般蔬菜纤维更容易被大肠分解吸收运用,因此可加速有害物质如胆固醇排出体外。

According to traditional Chinese medicine, kelp and sea cucumber have the effect of soft and firm, which can help to dissipate tumor and prevent blood vessel obstruction. Modern scientific research has found that kelp contains fucoidan laminarin, similar to heparin, which can prevent thrombus and increase blood viscosity, and prevent arteriosclerosis. Moreover, kelp belongs to soluble fiber, which is easier to be decomposed, absorbed and used by large intestine than ordinary vegetable fiber, so it can accelerate the discharge of harmful substances such as cholesterol.

吃法:煮汤、凉拌均可,但海带本身含钠,最好减少调味料使用。

How to eat: soup, cold can be, but kelp itself contains sodium, the best to reduce the use of spices.

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