Ingaba uthatha ixesha elide ukuya kwindlu yangasese? Kuvakala ngathi isisu sakho sigcwele, kwaye akukho kukhululeka? Le yimeko ebizwa ngokuba yi "constipation" esiyifumanayo uninzi lwethu, kodwa asithandi ukuthetha ngayo. Kodwa ubusazi ukuba esinye sezona zisombululo zilungileyo zoku sisemzimbeni wethu? Oko kukunyakaza, okanye ukuzilolonga. Namhlanje siza kuthetha ngendlela yokususa le ngxaki yokuqunjelwa ecaphukisayo ngokwenza umthambo.
Ukuzilolonga kuphucula njani ukuqhinwa?
Oku kulula kakhulu. Ukuzilolonga akupheleli nje ekuncedeni izihlunu zethu zentliziyo kunye nemilenze. Kukwachaphazela ngqo ukusebenza kwamathumbu ethu. Enyanisweni, esona sizathu sokuqunjelwa kukungabikho kokuzilolonga kunye nokunyakaza emzimbeni .
Ngoku makhe sibone ukuba oku kwenzeka njani.
Ngamafutshane, xa sizilolonga, ixesha elithathwa kukutya esikutyayo liyancipha. Cinga ngamathumbu ethu amakhulu njengesiponji. Okukhona sinokutya okuninzi ngaphakathi kuwo, kokukhona kufunxwa amanzi amaninzi. Oku kubangela ukuba isitulo somile, sibe nzima, kwaye kube nzima ukusidlulisa. Xa sizilolonga, ukutya kuhamba ngokukhawuleza ngamathumbu ethu, ngoko ke umzimba awunalo ixesha elaneleyo lokufunxa amanzi. Oku kuvumela isitulo ukuba sigcine umswakama kwaye sidlule ngokulula.
Ukongeza, xa senza umthambo we-aerobic, njengokubaleka, ukuhamba ngokukhawuleza, okanye ukudada, izinga lokuphefumla kwethu kunye nesantya sentliziyo siyanda. Oku kuvuselela izihlunu zamathumbu ethu. Ukuxinana kwendalo kwezi zihlunu kuyaqina, nto leyo enceda ukutyhala isitulo ngaphandle ngokulula.
Oko kuthetha ukuba ukuzilolonga kufana nenye yezona "zinto zilungileyo" zendalo kwinkqubo yethu yokugaya ukutya.
Liliphi ixesha elifanelekileyo lokuzilolonga?
Lo ngumbuzo obaluleke kakhulu. Kukho into ethethwa ngoomama bethu ukususela oko sasisebancinci, "Musa ukubaleka ujikeleza emva kokutya, uza kuba nesisu esibuhlungu." Kukho inyaniso eninzi yesayensi kuloo mazwi.
Cinga ngale nto, emva kokuba sitye isidlo esikhulu, uninzi lwegazi emzimbeni wethu lujoliswe esiswini nasemathunjini. Kutheni kunjalo? Ukunceda ekugayeni ukutya. Ngoku kwenzeka ntoni ukuba uqala ukuzilolonga emva nje kokuba ugqibile ukutya? Umzimba ucinga, "Owu, ngoku sinomsebenzi omkhulu ekufuneka siwenze, kwaye ufuna amandla." Emva koko igazi elalisiya esiswini lijoliswe ngequbuliso entliziyweni nakwimisipha esezingalweni nasemilenzeni.
Ukuze izihlunu zamathumbu zinciphe ngokufanelekileyo, zidinga igazi elinomlinganiselo ofanelekileyo. Xa igazi linciphile, loo misipha iba buthathaka. Emva koko ukutya kuhamba kancinci emathunjini. Oku kukhokelela ekudumbeni, ekugayeni igesi, kwaye ekugqibeleni kuqhinwe.
Ngoko ke, kungcono ukulinda ubuncinane iyure emva kokutya ukutya okuzele kakuhle ngaphambi kokuba uqale ukuzilolonga.Ngeli xesha, umzimba unokusicola kakuhle ukutya.
Zeziphi iindlela zokuzilolonga ezilungileyo zokunceda ekuqunjelweni?
Xa usiva igama elithi "ukuzilolonga," abanye abantu bacinga ukuba kufuneka uye ejimini kwaye usebenze nzima. Oko akuyonyani. Nezinto ezilula kakhulu zinokwenza umahluko omkhulu. Makhe sibone ukuba ungenza ntoni.
| Uhlobo lokuzilolonga | Indlela yokwenza oku kunye neenzuzo |
|---|---|
| Ukuhamba ngeenyawo | Le yeyona nto ilula neyona ilungileyo yokwenza. Ukuhamba nje imizuzu eli-10-15 kabini okanye kathathu ngemini kwanele. Ukuhamba kancinci kusasa nangokuhlwa kuya kunceda umzimba wakho wonke kunye nenkqubo yokugaya ukutya isebenze ngcono. |
| Ukuzilolonga nge-Aerobic | Ukuba ukwimeko entle yomzimba, ungenza izinto ezinje ngokubaleka, ukubaleka, ukudada, okanye ukudanisa. Ezi zinto zinyusa isantya sentliziyo yakho kwaye zivuselela ukuhamba kwamathumbu. |
| Ukolula | Eminye imithambo yokuzolula inokunceda ukuphumza izihlunu zesisu, nto leyo enokunciphisa uxinzelelo emathunjini kwaye yenze kube lula ukuphuma kwendle. |
| I-yoga | Ezinye iindlela zokuma zeyoga zenzelwe ngokukodwa ukwandisa ukusebenza kunye nokuhamba kwegazi kwizitho zesisu. Ezi zisebenza kakhulu ekuqunjelweni. |
Kuthekani ukuba ukuqhinwa akuphelanga emva kokwenza ezi zinto?
Ukuzilolonga kubaluleke kakhulu. Kodwa oko kukodwa kusenokunganeli. Kufuneka ukhathalele nezinye izinto ezimbalwa.
- Sela amanzi amaninzi: Kubalulekile ukusela ubuncinci iiglasi ezisi-8 ukuya kwezili-10 zamanzi ngosuku. Amanzi athambisa isitulo kwaye asincede sidlule lula.
- Yitya ukutya okunefayibha eninzi: Faka imifuno eluhlaza, imifuno, iziqhamo (ingakumbi ipapaya, iibhanana), kunye neenkozo ezipheleleyo ekutyeni kwakho. Ifayibha yonyusa ubukho bendle kwaye iyinceda ukuba ihambe emathunjini.
Ukuba, nangona konke oku, usachitha indle kathathu ngeveki, okanye ukuba unentlungu eqatha okanye ukopha xa uhamba ngesisu, kunokubakho esinye isizathu sezonyango. Ke ngoko, eyona nto ingcono onokuyenza kukubona ugqirha wakho ngaphandle kokulibazisa. Uza kukuhlola aze akunike unyango olufanelekileyo.
Umyalezo Wokuya Ekhaya
- Eyona ndlela yendalo yokuphelisa ukuqhinwa kukugcina indlela yokuphila esebenzayo.
- Nokuba awukwazi ukuzibhokoxa kakhulu, nokuhamba nje ngokukhawuleza imizuzu eli-15-20 ngosuku kunokwenza umahluko omkhulu ekusebenzeni kwamathumbu akho.
- Ufanele uzilolonge ubuncinane iyure emva kokutya ukutya okuzeleyo.
- Kunye nokuzilolonga, kubalulekile ukusela amanzi aneleyo nokutya ukutya okunefayibha eninzi.
- Ukuba ukuqhinwa kuyaqhubeka nangona usenza ezi zinto, qiniseka ukuba ubona ugqirha wakho wosapho.
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