Hei, iwe, uchiona HGTV . Isa kuremote uye tora trowel, nekuti iyo chaiyo dhizaini iri nani kwauri pane kuona vamwe vanhu yadhi makeovers paTV. Waiziva here kuti kurima gadheni kunopisa macalorie akawanda pane kufamba? Kana kuti kunhuwa kwevhu kunowedzera serotonin mazinga? Kana kuti kudyara maruva kunogona kukurudzira monk-level kuzorora? Verenga pamusoro peizvi uye zvimwe zvinoshamisa mabhenefiti ekurima gadheni.
11 Zvakanakira Kurima Gadheni
Kupfuura kungoshongedza yadhi yako nemaruva anoyevedza kutarisa, kurima gadheni kune zvakawanda zvehutano hwepfungwa uye hwemuviri. Kubva pakuderedza BP uye kupisa macalories kusvika pakuderedza kufunganya uye kuwedzera vhitamini D mazinga, verenga kuti uone kuti maminetsi makumi maviri ekubata nevhu angaite sei kune hutano hwako.
1. Kurima Kunopisa Macalorie
Kurima gadheni kwakareruka uye basa repachivanze rinopisa anenge 330 macalorie paawa, Mukuwirirana newe CDC , kuwira pakati pokufamba nokumhanya. Joshua Margolis, mudzidzisi wega wega muvambi we Pfungwa Pamusoro peMatter Fitness , inoti, raking uye mabhegi mashizha anonyanya kunaka nokuti unoitawo zvakawanda zvekukotama, kupeta, kusimudza, uye kutakura-zvinhu zvose zvinogona kuvaka simba uye kubatanidza zvakawanda zvetsandanyama fiber. Izvi pamwe hazviuyi sechishamiso chikuru: Chero munhu akambosakura nekusakura zvakanyanya anoziva kuti zviri nyore sei kuvaka ziya (uye kunzwa kurwadziwa zuva rinotevera). Uye, kusiyana nekufamba uye kumhanya, kurima gadheni zvakare inyanzvi yekugadzira, anodaro horticulturist David Domoney , saka zvinotibvumira kuzviratidza nenzira iyo kurova gym hakuiti. Ongororo yazvino kubva kuHomeAdvisor inotsigira izvi, ichishuma kuti vangangoita zvikamu zvitatu muzvina zvevatori vechikamu vakanzwa kurima gadheni kwakakanganisa hutano hwavo hwese hwepanyama. Uyezve, nekuti ropa rako riri kupomba iwe uri kunze uko uchichera mutsvina, zvese izvo kurovedza muviri kuchave kwakawedzera mabhenefiti emwoyo zvakare (zvimwe pane izvo pazasi). Kunda, kuhwina, kuhwina.
2. Inoderedza Kuzvidya Mwoyo uye Kuora Mwoyo
Kurima gadheni kwagara kuchibatanidzwa nekuderedza kushushikana uye kufunganya. Wakambonzwa nezvayo horticultural therapy ? Kungori kungoshandisa kudyara uye kurima gadheni kuvandudza hutano hwepfungwa uye hwemuviri, uye yakadzidzwa kubva muzana ramakore re19 (uye yakafarirwa muma1940 uye '50s apo kurima gadheni kwaishandiswa kugadzirisa varwi vehondo muchipatara). Maererano ne American Horticultural Therapy Association , Nhasi, horticultural therapy inogamuchirwa senzira inobatsira uye inoshanda yekurapa. Inoshandiswa zvakanyanya mukati mehuwandu hwakawanda hwekugadzirisa, basa rehunyanzvi uye nharaunda.
Saka, inoshanda sei? Sainzi, pane humbowo hunoratidza kuti kune nzira mbiri huru dzekutarisisa, anodaro Domoney. Kutarisisa, ndiko kwatinoshandisa kana tiri kubasa, uye kunakidzwa, izvo zvatinoshandisa patinotora chikamu mune zvekuzvivaraidza zvakaita sekurima. Muchidzidzo ichi, kunyanya kutarisisa kunogona kukonzera kushushikana, uye kufarirwa kunobva kwatora chikamu mukudzoreredza pfungwa dzedu uye kuderedza manzwiro ekufunganya kwatinowana kana taiswa pasi pekumanikidzwa kwakanyanya, kana kunzwa sekunge hatigone kurarama. Saka zvinozoitika kuti yakanakisa mushonga wezuva rakaoma kubasa haisi ice cream, asi kurima gadheni. Zvakakodzera kucherechedzwa.
3. Uye Inowedzera Sociability
Heino imwe inotonhorera yehutano hwepfungwa perk yekuchera muvhu: Kurima gadheni kunogona kuita kuti iwe uwedzere kushamwaridzana (chimwe chinhu vazhinji vedu chiri kunetsekana nacho mazuva ano). Zvinoenderana neongororo yeHomeAdvisor yakawana kuti vanopfuura hafu [yevatori vechikamu] vakanzwa kurima gadheni kwakavandudza kushamwaridzana kwavo, uko [kwakanga] kwanyanya kunetsekana nekuda kwemitemo yekufambidzana. Hazvizivikanwe kana izvi zvichikonzerwa nekuti kurima gadheni chinhu chinonakidza (uye COVID-chakachengetedzeka) chiitiko chekunakidzwa nevamwe vanhu, kana nekuti mabhenefiti ekusimudzira anotsanangurwa pamusoro anogona kukukurudzira kutsvaga kambani, asi chero nzira, iyi ndeimwe. zvakanaka kubatsirwa.
4. Ivhu ndeye Natural Mood-Booster
Chokwadi: nzira iri nyore yekuwedzera mazinga ako e serotonin (AKA uropi hwako 'kemikari inofadza') ndeyokupedza imwe nguva uchitamba mutsvina. Aiwa, hatisi kutamba; a 2007 kudzidza rakabudiswa mukati Neuroscience inoratidza kuti M. vaccae, bhakitiriya rinowanikwa muvhu, rinoshanda sechisikigo chinopedza kuora mwoyo kuburikidza nekuita serotonin-inosunungura neurons muuropi kana yafemerwa. (Uye kwete, haufanire kuinamira kumhino yako kana kufemera matani ayo kuti uwane mhedzisiro-kungofamba-famba pakati pezvisikwa kana kurembera mubindu rako kunotanga mhinduro iyi.)
5. Kurima Kuchawedzera Mazinga Ako eVitamin D
Waizviziva here izvozvo kupfuura 40 muzana yevakuru vekuAmerica vane vhitamini D kushomeka? Uye ICYMI- vitamini D inotamba basa rinokosha mukukura kwemapfupa, kupora kwemapfupa uye immune system basa. Imwe nzira yekuwedzera madyiro ako echikafu ichi chakakosha? Kurima gadheni kweinenge hafu yeawa pazuva, katatu pasvondo, kunogona kukubatsira kuwana zuva rakakwana kuti uchengetedze vhitamini D yako iri pamwero une hutano. Uye mabhenefiti akapetwa kagumi: Nekuwana vhitamini D yakakwana, unoderedza njodzi yako yeosteoporosis, kenza, kuora mwoyo uye kushaya simba kwetsandanyama, shamwari dzedu kuMedical News Nhasi tiudze . Usakanganwa kupfeka sunscreen.
6. Inogona Kukubatsira Kuramba Uine Mufungo uye Uripo
Pane chinhu chinoshamisa chekufungisisa pamusoro pekurima gadheni, neakareruka, anodzokororwa mabasa, runyararo nekunyarara uye nharaunda yakanaka. Kunyange shure muMiddle Ages, mapindu amamongi, ayo aitarisirwa namamongi, akava nzvimbo yokuzorora yomudzimu—kwete bedzi nokuda kwamamongi, asi nokuda kwenzanga yose. Uye kuti izvi zviitike, zvine musoro kuti zvikamu makumi mana nezviviri muzana zvemireniyumu zvakatanga kurima panguva yedenda, maererano neHomeAdvisor. Izvo vanhu vari kufa nenzara izvozvi hachisi chikafu, asi kusangana nechimwe chinhu chaicho, anotsanangura kudaro Jennifer Atkinson, mudzidzisi mukuru paWashington University, muhurukuro neNPR . Gadheni guru Joe Lamp'l, mugadziri we Joe Gardener , zvakare inogovera kuti kurima gadheni kunogona kuve chiitiko cheZen pa Funga Chiito Iva podcast . Kana ndiri kunze uko ndichisakura, ndinoda kunzwa shiri, anodaro. Handidi kunzwa chimwe chinhu. Inguva yakanyarara, uye ndinoifarira. Inguva inoera kwandiri. Saka nguva inotevera paunenge uchidiridza yako begonias, rangarira kuti wakabatana sei nepasi, kune zvakasikwa uye nenharaunda yako. Ahh , tatova nani.
7. Inogona Kukubatsira Iwe Kudya Utano Hwakanaka
Tose tinonyunyuta pamusoro pokusaziva kupi kana kuti sei zvokudya zvedu zvinorimwa. Yakabaiwa maGMO? Mushonga wezvipembenene wakashandiswa rudzii? Kuve negadheni rako pachako kunogona kubatsira kurwisa iyi mibvunzo inoruma nekuti unonyatsoziva mabatiro aunoita chibereko chako. Uyezve, vanopfuura vatatu muvashanu vakapindura muongororo yeHomeAdvisor vakaona kuti kurima gadheni kwakakanganisa madyiro avo - ne57 muzana vachichinjira kune vegan kana kudya kwezvinomera kana kuderedza kudya kwavo nyama. Ehe, kurima gadheni kunogona zvakare kukubatsira kuti uenderane nekudya kwemazuva ese kunokurudzirwa nehurumende. USDA inopa zano kuti mukuru wepakati anodya pakati pe1 ½ kusvika 2 makapu muchero zuva nezuva uye pakati pekapu imwe kusvika kumatatu emuriwo . Asi, iyo ichangoburwa yemubatanidzwa Dietary Guidelines kune vekuAmerica zvinoburitsa kuti chikamu che80 muzana chevagari vemuUS havasangane nebhawa iri, nepo 90 muzana yevagari vari kuderera zvakare kana tasvika pakudya kwavo muriwo. Gadheni rinoyevedza, rakabatana rakazara nemagirini ako aunofarira rinowedzera nhamba idzi kwauri nemhuri yako.
8. Inogona Kuvandudza Kuyeuka Kwako
Pamusoro pekupa maoko ako nemakumbo kurovedza muviri zvine hutano, kurima gadheni kunoita zvimwe chete kuuropi hwako. Chidzidzo che2019 chakaitwa ne International Journal of Environmental Research uye Public Health vakawana kuti kurima gadheni kwakabatsira uropi hunoita kukura zvinhu zvine chokuita nekuyeuka muvarwere vakwegura pakati pezera remakore 70 ne82. Masayendisiti akawana kuti mazinga europi ekukura ane chokuita nekuyeuka akanga awedzera zvakanyanya mushure mokunge zvidzidzo zvaidiwa kuti zvibatanidzwe mune imwe nzira yebasa rekurima bindu— kusanganisira kuchenesa munda webindu, kuchera, kuisa fetiraiza, kurakirira, kudyara/kudyara, nekudiridza—kwemaminitsi makumi maviri pazuva.
9. Inogona Kuderedza Kuwedzera Kweropa Rako
Pamusoro pekuderedza kuzvidya mwoyo uye kuora mwoyo, kurima gadheni kunogonawo kuderedza mikana yako yekurwadziwa kwemoyo kana sitiroko. The U.S. Department of Health and Human Services inokurudzira maminitsi 30 ekurovedza muviri zviri pakati nepakati pamazuva mazhinji evhiki, uye kurima gadheni inzira iri nyore yekuita kuti mwoyo iwoyo upombe pasina kunyanyisa. Sayenzi Zuva Nezuva inoshuma kuti vanhu vane makore anopfuura 60 vanotora rutivi murudzi rwakati rwokurima vane bviro shomanene ye30 muzana yokuva nehosha yemwoyo kana sitiroko. Asi handizvo zvoga: Nepo kurovedza muviri kunoitwa mukurima kuchideredza njodzi yemwoyo, tsvakiridzo yakaratidzawo kuti kudya kweMediterranean—kunoderedza nyama tsvuku uye kunosimbisa michero, miriwo, nyemba, zviyo nemafuta ane utano—[kunogona kuderedza zvikuru] njodzi yako. yechirwere chemoyo nezvimwe zvisingaperi, maererano nenyanzvi pa Mayo Clinic . Saka usangodyara izvo makarotsi — ita shuwa kuti wadyawo zvakare.
10. Kurima Gadheni Kunokuchengetera Mari
Hatingave isu chete isu tinofunga kuti mutengo webundle rekare unotyisa. Negadheni rako pachako, unogona kuderedza mitengo uye nzendo dzakawanda kuenda kuchitoro chegirosari nekungorima zvirimwa zvako. Uye kunyangwe chiri chokwadi kuti ongororo yeHomeAdvisor yakawana kuti vatori vechikamu vakashandisa avhareji yemadhora makumi manomwe netatu pamwedzi wegadheni, vatori vechikamu vakaburitsa kuti izvi zvakaenzana nemari yavaiwanzo shandisa pakutenga (uye haisi saradhi ine hutano yezvigadzirwa zvemumba inonaka kupfuura Pizza yakakora?). Tisingarevi kuti kana ukawana zvakanaka zvakakwana pakurima gadheni, unogona kutokura zvakakwana kuti utengese kuvavakidzani vako kana kugadzira bhizinesi diki renzvimbo yako wega. Ndozvipi izvozvo zvekunakidzwa nezvibereko zvekushanda kwako.
11. Inogona Kumutsa Kusika uye Kupa Pfungwa Yechinangwa
Kutambura kubva kumunyori block? Hausi kuita kunge uchiroverera iwo mavara kune yako yazvino pendi purojekiti? Tese tavepo, uye stint mubindu inogona kuvhura ese ebbs uye kuyerera kwekusika. Sezvatakambotaura, kurima gadheni kunokubatsira kuzorora uye kugara uchifunga. Kutarisa pamaminiti ezvekurima gadheni, sekucheka masora kana kungokohwa zvidyarwa zvako, zvinogona kukudzikamisa uye kukubatsira kuyerera kupfuura kumanikidza nzira yako kuburikidza neiyo art project. Asi kana usiri chaizvo iyo muimbi mhando, iwe unogona achiri kukohwa mabhenefiti epfungwa ekutarisira chimwe chinhu kunze kwako. Kana vanhu vaine chinangwa, vanonzwa vachifara. Vanonzwa kunge vane kukosha, anotsanangura Rebecca Don , chipangamazano mukuru wehutano hwehutano paYunivhesiti yeIowa. Ndinofunga kuti zvinomera inzira yekuita izvozvo pamwero muduku. [Haisi] mwero wakafanana nokuva nevana kana kuti basa rine chinangwa chikuru, asi chinhu chakanaka chinoita kuti unzwe sokuti, ‘Aa, ndazviita.’ Ongororo yeHomeAdvisor inosimbisa izvi ne73 muzana yevakapindura— kubatanidza 79 muzana yeavo vane vana—vanobvuma kuti kurima gadheni chiito chokurera nokutarisira, zvakafanana nokutarisira chipfuwo kana mwana.
Ndedzipi Ngozi Dzegadheni Rakawanda?
Kungofanana nemhando ipi neipi yekurovedza muviri, kuenzanisa kunokosha. Ramba uchifunga kuti mazuva akareba pasi pezuva rinopisa rinogona kukonzera kupisa kwezuva, saka ita shuwa kuti uri kunyorera uye kunyorera zvakare. sunscreen sezvinodiwa.
Iwe zvakare unoda kuve wakangwarira pakusarudza mhando dzemakemikari aunoshandisa kuzvirimwa zvako. Panguva iyo Environment & Human Health, Inc. inotiudza kuti Environmental Protection Agency yakatendera mishonga inouraya zvipembenene inopfuura mazana maviri kuitira kuchengetedza uswa, zvakakosha kuziva kuti inowanzosanganiswa nemamwe makemikari ane hutsinye anogona kuve nemhedzisiro yakaipa. Kubheja kwako kwakanyanya kukumbira rubatsiro rwenyanzvi yekurima gadheni iyo inogona kukutungamirira kune yakachengeteka mishonga yezvipembenene yebindu rako repamba.
Kana uchinge wagadzirisa zvese izvo, iwe unofanirwawo kuzvidavirira kune dzimwe njodzi dzinotakurwa nevhu. Ita shuwa kuti urikufambirana nenguva nezvetetanus shots yako, sezvo mabhakitiriya etetanus anogona kugara muvhu uye kupinda muhurongwa hwako kuburikidza nekucheka kudiki uye zvikwapuro. Zvakare, chenjerera zvirwere zvinotakura zvirwere sezvikwekwe, sezvo zvine mukana wekuparadzira zvirwere zvakaita seChirwere cheLyme. Ita shuwa kuti unopfeka gobvu, anodzivirira egirovhosi egadheni, pinza bhurugwa rako mumasokisi ako uye pfeka ngowani paunenge uchishanda kudzivirira kuunza mamwe madiki emusikirwo mumba mako.
4 Mazano Ekuwedzera Kubudirira Gadheni
- Tevera chiedza . Kuziva mafambiro ezuva pachivanze chako kwakakosha kana zvasvika pakusimudzira gadheni rine hutano. Miti mizhinji inodyika inoda maawa matanhatu echiedza chezuva, saka ita shuwa kuti yakadyarwa munzvimbo yaanogona kubhawa pasina matambudziko.
- Hydration ndiyo inokosha. Iwe zvakare unoda kuve nechokwadi chekuti unodyara gadheni rako padhuze nepedyo pemvura sosi, nenzira iyoyo, haisi dambudziko kuti iwe uunze zvirimwa zvako izvo zvakanyanya kudiwa H2O. Isa gadheni rako munzvimbo yaunogona kuunza hose nyore nyore.
- Sarudza ivhu rako zvine hungwaru. Hazvina mhosva kuti iwe unopa gadheni rako sei hanya kana zvirimwa zvako zvakadzika midzi muvhu risingashande kwavari. Dendera kune nyanzvi yekurima gadheni nemibvunzo yako yese pamusoro pemhando yemiti yaunoda kukura, uye ivo vanokutungamira munzira kwayo.
- Ziva nguva yekudyara. Hapana chakaipisisa kupfuura kudyara zvirimwa zvako kare-uye kuvaita kuti vafe nguva isati yakwana-nekuti kuchiri kutonhora kuti zvibudirire. Ipa goho rako pfuti iri nani yekurarama nekuziva chando chenguva yenzvimbo yako. Nenzira iyo, unogona kuvadyara panguva chaiyo muchirimo uye kukohwa kusati kwasvika chando chekudonha uye chinouraya zvese.
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