in

තරබාරුවේ අප නොදන්නා පැතිකඩක්

‍බොහෝ දෙනෙක් කනස්සල්ලට පත් වෙන ප්‍රධාන මාතෘකාවක් ලෙස තරබාරුව හදුන්වා දිය හැකි ය. බොහෝ රෝග රැසකට උරුමකම් කියන මෙම තරබාරුව නැතහොත් ස්ථුලතාව පාලනය කර ගැනීමෙන් සුවබර දිවියක් ගත කිරීමට හැකියාව ලැබෙනවා

තරබාරුව යනු මනෝ විද්‍යාත්මක හා චර්යා සාධක ගණනාවක් නිසා හටගන්නා අයහපත් සෞඛ්‍ය තත්වයකි. බොහෝ දෙනා බඩගින්න නිසා නොව ආතතිය, කාන්සාව, වෙහෙසකර බව හේතුවෙන් ආහාර ගැනීම සිදු කරනවා. මෙම තරබාරුව සඳහා තුඩු දෙන හේතු ගණනාවක් තිබේ. එනම් ,

1)  ව්‍යායාම රහිත ජීවන රටාව

2)  පෝෂ්‍යදායී ආහාර ගැනීම

3)  අවේලාවේ ආහාර ගැනීම

4)  ප්‍රමාණවත් නින්දක් නොලැබීම

5)  මද්‍යසාර භාවිතය

6)  සීනි වැඩිපුර භාවිතය  වේ.

පුද්ගලයෙකුට තිබිය යුතු සාමාන්‍ය බරට වඩා 20% කින් බර වැඩි වීම සුළු තරබාරුව ලෙස හදුන්වයි. සාමාන්‍ය‍යෙන් තරබාරුව ලෙස සලකන්නේ බර 30% – 40% දක්වා වන ප්‍රමාණයකින් වැඩිවීමයි. 40% ක ට වඩා වැඩි බරක් තිබීම අධික තරබාරුව ලෙස හැඳින්වෙයි. බර වැඩිවීම කෙරෙහි බලපාන ස්ථූල ජානයන් මැතකදී සොයා ගෙන තිබෙනවා. තරබාරු පුද්ගලයින් ගන්නා මේද ප්‍රමාණය අඩු කර ඇතත් තරබාරුකම සැලකිය යුතු අන්දමින් අඩු  වී ඇති බවක් දක්නට නොලැබේ. ඔබ ගන්නා කැලරි ප්‍රමාණය ද, මේදය වෙනුවට ගන්නා අධික සීනි ප්‍රමාණයද, මේ කෙරෙහි බලපානවා.

බර අඩු කර ගැනීම සඳහා ඖෂධ භාවිතයට මුලින්ම අවධානය යොමු කළ යුත්තේ ඖෂධ භාවිතය කෙරෙහි නොව ආහාර පාලනය කිරීම කෙරෙහි ය. මක් නිසාද යත් ඖෂධ වල අතුරු ප්‍රතිඵල සහිත බැවිනි. ඒවා භාවිතා කළ යුත්තේ වෛද්‍යවරයෙකු නියම කළහොත් පමණි. නමුත් ආහාර පාලනය සහ ව්‍යායාම මඟින් ස්ථුලතාවය පාලනය කරගත හැකි ය.

බොහෝ විට ස්ථුලතාවය ඇති වීමට ප්‍රධාන වශයෙන් කොලොස්ට්‍රෝල් මට්ටම්, දුම් පානය, දියවැඩියාව, අධික රුධිර පීඩනය වැනි අවධානම් තත්වයන්ගෙන් යුත් රෝග බලපානු ලබයි. දිනකට කැලරි 1200 කින් යුත් ආහාරයක් ගැනීම සෞඛ්‍යට තර්ජනයක් නොවන පරිදි නිරෝගී දිවි පෙවතක් ගත කිරීමට උපකාරී වන අතර සතියකට දින 3 ක් හෝ 4 ක් සාමාන්‍ය වේගයකින් ඇවිදීම වැනි ව්‍යායාම වල නිරත වීම ද අත්‍යවශ්‍ය ය. විදුලි සෝපානය වෙනුවට පියගැටපෙළ භාවිතයෙන් ද ශාරීරික ක්‍රියාකාරීත්වය වැඩි කරගත හැක

සිරුරේ මහත වැඩි වීමත් පිළිකා බොහොමයක් අතරත් සම්බන්ධතාවක් පවතින අතර මේ සඳහා හේතු වනුයේ තරබාරුවේ අන්තෝසර්ග එන්ඩොක්‍රයින් හා පරිවෘත්තීය ක්‍රියාවලියේ බලපෑමත්, පෙෂ්ටයිඩ්ස් හා ස්ටියොරොයිඩ් හෝමෝන නිපදවීමේදී ඇති කරන වෙනස්කම්  විය හැක.

අධික තරබාරුව හා පිළිකා වැළඳීමේ අවධානම අතර කිට්ටු සබඳතාවක් පවතින බවට දැනට ප්‍රමාණවත් සාක්ෂි ලැබී තිබේ. පිළිකා පිළිබඳ ජාත්‍යන්තර පර්යේෂණ ඒජන්සි, නියමිත ප්‍රමාණයට වඩා බර වැඩි වීම හා පිළිකා අතර ඇති සම්බන්ධතාව 2002 වසරේදි ඇගයීමට ලක් කර ඇත. මහ බඩවැල පිළිකා, ආර්තවාභාවයෙන් පසු හට ගන්නා පියයුරු පිළිකා, වකුගඩු පිළිකා හා අන්තෝසර්ග පිළිකා හටගැනීම ආදිය බර වැඩි වීම පාලනය කර ගැනීමෙන් වළක්වා ගත හැකි යැයි විද්‍යාඥයින් ප්‍රකාශ කර තිබේ.

කෙසේ වෙතත් මූලික අවදියේම නිසි ලෙස ශාරීරික අභ්‍යාස වල නිරත වී තරබාරු වීම වළක්වා ගැනීමට ක්‍රියා කළහොත් ඉහත සඳහන් කිසිඳු අවධානමක් සඳහා මුහුණ නොදී සිටීමට හැකියාව ලැබෙනවා මෙන්ම නිරෝගී, සෞඛ්‍යසම්පන්න දිවි පෙවතකට උරුමකම් කීමට ද ඔබ වාසනාවන්ත වේවි.

By Ashami Jayawardhana

මේ ලිපිය බෙදාගන්න
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