ibhayisikili
Izinzuzo Zempilo Zokugibela Ibhayisekili Kagesi
Sonke siyazi ukuthi ukuzivocavoca umzimba njalo kubalulekile. Sonke siyazi ukuthi idinga ukuqiniswa ukuze ithole izinzuzo zangempela. Okubaluleke kakhulu, sonke siyazi ukuthi kufanele ithakazelise, ngaphandle kwalokho ayihlali isikhathi eside. Yize kufanele ubonane nodokotela kuqala, uMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US uncoma ukuthi abantu abadala abanempilo bathathe okungenani imizuzu eyi-150 yokuzivocavoca umzimba ngamandla noma imizuzu engama-75 yokuzivocavoca ngamandla ngeviki. Kulabo abavame ukuphuma ukuyodlala, lokhu akubonakali kukuningi. Kulabo abangakenzi ezemidlalo into ephambili, lokhu kubonakala kunzima. Izindaba ezimnandi ukuthi amabhayisikili kagesi ayindlela enhle yokuthuthukisa lo mkhuba kalula futhi akhe inqubo eqinile ezokusiza ekuzivocavoca njalo eminyakeni ezayo. Ngemuva kwakho konke, okwenzayo isikhathi eside nsuku zonke kubaluleke kakhulu. Eqinisweni, ekugcineni kosuku, impilo enhle imvamisa ingumphumela wayo yonke imikhuba emihle. Amabhayisikili kagesi ayamangalisa ngoba kuyindlela elula futhi elula yokwenza indlela yokuphila evumelana nezidingo zabo zezemidlalo kunoma ngubani nakuwo wonke umuntu.
Ngaphambi kokuthi sifunde ngezinzuzo zezempilo, kufanele sicacise ukungaqondi okuthile. Njengoba amabhayisekili kagesi elezigesi, umbono ojwayelekile oyiphutha uwukuthi awasetshenziselwa ukuzivocavoca. Impela, abantu bangazisebenzisa njengezindlela zokuhamba zemvelo zokuya emsebenzini. Yebo, kungenzeka ukusebenzisa amabhayisekili kagesi njengento yokunethezeka, futhi kungenziwa okuncane kakhulu noma kungasebenzi. Ngenkathi lezi ezinye nje zezinzuzo zabo eziningi, zinikeza izinzuzo eziningi kakhulu. Kulabo abafuna ukuphuma bafake ubuhlakani obuthile ekusebenzeni kwabo, noma abafuna ukubuyela kumathuluzi wempilo yansuku zonke, amabhasikidi kagesi ayithuluzi lomlingo.
Siyawathanda amabhayisikili kagesi ngoba angama-equalizer amahle. Lokhu kusho ukuthi kulabo abadinga ukusebenza kanzima noma abanamaphutha emzimbeni, sebengathokozela ukuhamba ngebhayisikili nsuku zonke, futhi bajabulele ubumnandi nokuhlola ngenkathi bekhula ngejubane eliphephile futhi elizinzile. Bavumela abagibeli abangadinga usizo olwengeziwe ohambweni lwabo lokuzilolonga ukuze bagibele ibhayisikili. Abanye abantu bafuna ukwehlisa isisindo, kepha ukuphuma kungokwentela, noma ngezinye izizathu awukwazi ukuthuthukisa umkhuba wokuhamba ngebhayisikili nsuku zonke.
Kungakhathaleki isimo sakho samanje somzimba, amabhayisikili kagesi ayithuluzi elihle. Kubagibeli asevele benesiteji esimangazayo, ungaletha ukubukeka okusha kokuqeqeshwa kwakho ngokuya esikhathini esincane nokuhlola izindlela ezintsha. Ungakhuphuka umhlaba ongaphezulu kakhulu kunawe, noma vele uxhumane nabangane abashesha futhi abasesimweni esingcono. Lo mbhangqwana mkhulu, omunye wabashayeli usesimweni esihle kanti omunye akekho ezingeni elifanayo.
I-1.Exercise iyasiza ukunciphisa umzimba
Ukuhamba ngebhayisikile nsuku zonke kuyindlela enhle yokuqalisa uhlelo lokuzivocavoca oluthakazelisa. Ngokuya ngamandla akho, ukuhamba ngebhayisikile ejwayelekile kungashisa amakhalori angama-400 kuye kwangama-1000 ngehora. Ngebhayisekili kagesi, ungangena futhi uvumele ukushaya kwenhliziyo yakho, noma ungasebenzisa i-pedal ukukusiza kancane ukungena kuyo.
Uma unokulawula kwesisindo okujwayelekile noma uhlelo lokunciphisa umzimba, kuhle lokho! Ukuhamba ngebhayisikili nsuku zonke kungakusiza ukuthi ufeze izinhloso zakho ngokushesha, futhi uma ulingana nesu lakho, uzodla okuningi. Uma kungenjalo, ungakhathazeki. Ukuphuma kubaluleke kakhulu kunalokho ucabanga. Ngebhayisikili kagesi, ungenza lo msebenzi kancane kancane futhi kalula. Yiba umdlalo bese uqala ukusebenzisa ukuqapha kokushaya kwenhliziyo yakho ukurekhoda umlilo wakho wansuku zonke. Uma ungumgibeli ongajwayelekile, vele uphume uhambe nsuku zonke, noma uthathe igxathu elikhulu ohlangothini oluhle.
Kulabo abafuna nje ukunciphisa isisindo, ukuhamba ngamabhayisekili nsuku zonke kuzosiza! Uma unentshisekelo yokufunda kabanzi ngezibalo ukulungisa isisindo sakho, ungasebenzisa le wokubala.
Ngamafuphi, lo ngumbuzo wokulinganisa okudlayo nokuthi wenzani. Lapho wenza kakhulu, kulapho ungadla khona. Abantu abaningi bakhetha indlela yokudla, kepha bayehluleka ngoba ayimnandi futhi ayimeli. Kuyimpumelelo yesikhathi eside ukulinganisa le-equation ngenkathi udla inani elifanele lokudla okunempilo, ukuthola umsoco omuhle nokusebenzisa izivivinyo zokuzijabulisa.
2. Umthelela wayo ophansi
Kwabaqalayo nabangebona abasubathi, imidlalo enomthelela ophansi iyasimama futhi ibalulekile. Amabhayisikili kagesi ayindlela ethokozisayo yokwengeza ukwehluka empilweni yakho yansuku zonke noma uqale ukugibela ibhayisikili likagesi. Ukuhamba bekulokhu kuyindlela ethandwayo, kepha ake sibhekane nakho. Ngaphambi kokuba uqale ukubhoreka ngemvelo ezungezile, ungahamba kuze kube manje ngezindlela ezihlukile. Amabhayisikili kagesi ayindlela ejabulisayo yokuxuba ukuqeqeshwa okunomthelela ophansi.
Uma usanda kuqala uhambo lokuzilolonga, noma nje udinga ukufaka ezinye izivivinyo ezilula empilweni yakho, amabhayisikili kagesi ayithuluzi elijabulisayo lokukugcina ukhuthazeka, futhi ungazijwayeza isikhathi eside nsuku zonke. Njengoba amakhono akho ethuthuka, ekugcineni ungaqala ukufaka ukuqeqeshwa okuphezulu, okuphansi empilweni yakho yansuku zonke.
3. Thuthukisa ukulala
Ukuhamba ngebhayisikile njalo nokuzivocavoca umzimba kuzokukwenza ukhathale, kodwa okungenzeka ungazi ukuthi ukuvivinya umzimba njalo kungathuthukisa ikhwalithi yakho yokulala. Ucwaningo lweminyaka engama-35 eNyuvesi yaseGeorgia lwakhombisa ukuxhumana phakathi kwezempilo nokulala.
Ikakhulukazi ngokuguga nempilo ye-cardio. Ucwaningo lulandele abesilisa nabesifazane abangu-8,000 1971 kusukela ngo-2006 kuya ku-XNUMX. Njengoba sikhula, impilo yethu iye yehle uma singajimi njalo. Ngaphandle kokuzijwayeza njalo, kunzima kakhulu ukuzivocavoca umzimba. Izindaba ezimnandi ukuthi uma ulandela imihlahlandlela emincane, kungenzeka ukuthi uhlale uphilile.
Ngamabhayisikili kagesi, ungaqala ngokuzivocavoca okulula okuncane bese uphenduka umdlalo ozinzile futhi onempilo kuwe. Awugcini nje ngokuba nesikhathi esihle ngaphandle, kodwa kukonke izinga lakho lempilo lizothuthuka. Uma kukhulunywa ngokubaluleka kwekhwalithi yokulala nempilo, ngingabhala enye ibhulogi ngalesi sihloko. Ukulala kubalulekile ukuze uthole ukululama, ikhono lokuqonda, nengxenye ebalulekile yempilo enempilo. Thembeka. Ubani ongathandi ukulala kahle ebusuku, futhi lapho bevuka ekuseni, baba nomuzwa wokuthi balulungele usuku olusha.
4.Ingenza ngcono inkumbulo yakho
Enye inzuzo yokuzivocavoca i-aerobic ejwayelekile ukuthi ilungele ubuchopho bakho. UHeidi Goldman, umhleli omkhulu weHarvard Health Newsletter, uthi lokhu kunenzuzo enkulu ngobuchopho nememori yethu. Iqhinga ukuthi kufanele ufinyelele ezingeni elizokwenza inhliziyo yakho ishaye ngokushesha futhi izithukuthuku. Kubukeka sengathi ukuqeqeshwa kwamandla kubalulekile, kepha akulethi umphumela ofanayo.
Ukuzivocavoca umzimba njalo kusiza ukunciphisa ukumelana ne-insulin, ukuvuvukala, namakhemikhali athinta impilo yamaseli obuchopho ebuchosheni. Hhayi lokho kuphela, ukwenza ngcono ukulala, ukukhipha ingcindezi nokunciphisa ukukhathazeka kunganciphisa ukukhubazeka okujwayelekile kwengqondo okuhambisana nalezi zinkinga. Uma lokhu kunganele, ukuvivinya umzimba ngokwanele nakho kungasiza ekwehliseni ubungozi be-Alzheimer's, dementia kanye nomdlavuza omningi.
Uma kugcinwa inkumbulo enempilo, isikhathi sokubhekelwa okungcono, nesivinini sokucubungula ngokushesha kubalulekile kuwe, lapho usukhula, ukuhamba ngebhayisikile njalo ngebhayisekili kagesi kuzosiza ukuvikela ubuchopho bakho.
Ngiyethemba ukuthi le ndatshana izokukhuthaza ukuthi uphume futhi usuku lwakho lube yilokho okufunayo.