Mhlawumbi uqhelene nemvakalelo
yokudinwa nokulala qho kusasa xa uvuka. Ukuqala usuku lwakho kunokuba nzima, akunjalo? Kodwa khawucinge ukuba kukho umkhwa olula kakhulu nonokutshintsha konke oku. Oko
kukuhamba kusasa. Oku akulungelanga nje kuphela usuku lwakho, kodwa nobomi bakho bonke. Makhe sibone ukuba zeziphi izibonelelo ezimangalisayo ezinokuthi zizise lo mkhwa mncinci emzimbeni nasengqondweni yakho.
Iingenelo ezimangalisayo zempilo zokuhamba ekuseni
Ngamafutshane, ukuhamba ekuseni sisipho ozipha sona. Ezinye izifundo zifumanise ukuba
iyure nje yokuhamba ngokukhawuleza ngosuku inokongeza iiyure ezimbini ebomini bakho . Ayisiyiyo loo nto kuphela, kodwa ukuba uwenza lo mkhwa ube ngumkhwa wemihla ngemihla, uya kufumana nezinye izibonelelo ezininzi.
Ukuze ufumane iziphumo eziphezulu, zama ukuziqhelanisa nokuhamba ngale ndlela ubuncinane imizuzu eli-150 ngeveki (oko kukuthi imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki).
| Inzuzo | Kwenzeka njani oku? (Kwenzeka njani oku?) |
|---|
| Ukonyuka komzimba | Ukuhamba imihla ngemihla kunciphisa umngcipheko wokugula yingqele kunye nomkhuhlane. Izifundo zibonisa ukuba abantu abahamba imizuzu engama-20 ngosuku, iintsuku ezi-5 ngeveki, baneentsuku ezingaphantsi kwama-43% zokugula. Nokuba bayagula, iimpawu zabo azibi kakhulu. |
| Ukuphucula ukujikeleza kwegazi | Xa uhamba, izinga lentliziyo yakho liyakhula kwaye uxinzelelo lwegazi lwakho luyehla. Oku kungayiphucula kakhulu impilo yentliziyo yakho ngokuhamba kwexesha. Ukuhamba iimayile ezi-2 (iikhilomitha ezi-3.2) ngosuku kunokunciphisa nomngcipheko wakho westroke. |
| Inkxaso edibeneyo | Xa uhamba, amalungu akho ayashukuma. Le ntshukumo iphucula ukuhamba kwezondlo kunye neoksijini kumalungu. Oku kunciphisa iintlungu zamalungu kwaye kuphucula ukusebenza kwawo. |
| Ukuqinisa izihlunu | Ukuhamba ekuseni kuyazomeleza izihlunu emilenzeni nasesiswini. Izihlunu ezomeleleyo ziphucula amandla akho kunye nempilo yakho iyonke. |
| Umngcipheko oncitshisiweyo we-Alzheimer's | Uphononongo oluqhutywe kumadoda aneminyaka engama-71-93 lubonise ukuba abo bahamba ngaphezu kwemayile enye (iimitha ezingama-400) imihla ngemihla banomngcipheko omncinci wesifo sengqondo esixhalabisayo kunye nesifo sika-Alzheimer. Nokuba uhamba ixesha elifutshane kwaye ungaguquguquki, kulungile engqondweni nasemzimbeni wakho. |
Ukuhambahamba kwasekuseni kunokunceda ngempilo yengqondo
Ukuvuka kusasa uze uhambehamba kunokuba nefuthe elimangalisayo kwimpilo yakho yengqondo. Izifundo ezininzi zibonisa ukuba ukuhamba
imizuzu engama-20-30 nangaphezulu yeyona ndlela ilungileyo yokufumana okuninzi kusuku lwakho. Kubalulekile ukwenza oku ubuncinane iintsuku ezi-5 ngeveki. Ukuhamba kusasa kunokukunceda uqale kwaye ugqibe usuku lwakho ngengqondo eyonwabileyo. Kunokuphucula
ubuchule bakho. Mhlawumbi uqaphele ukuba uza neengcinga ezintsha xa uhamba kunaxa uhleli phantsi. Ukuhamba kunokukunceda ulale ngcono, nto leyo enokukunceda uvuke uzive uhlaziyekile kusasa olulandelayo.
Indlela "IiHormone Ezivakala Kakuhle" Ezisebenza Ngayo
Xa uhamba okanye wenza ezinye iindlela zokuzilolonga, umzimba wakho ukhupha iihomoni ezininzi ezikwenza uzive wonwabile kwaye ukhululekile, ngokwengqondo nangokweemvakalelo.
- I-Dopamine:Oku kunciphisa uxinzelelo kunye nokudakumba.
- I-Serotonin: Oku kukunceda ulale ngcono kwaye kuphucula imo yakho.
- I-Testosterone: Inceda amadoda ukuba akhule amandla kunye nobunzima bemisipha.
- I-estrogen: Inganciphisa iimpawu zokuya exesheni kwabasetyhini.
Kaloku, uqala njani lo mkhwa?
Kumntu ohlala elele aze avuke kwangethuba, ukuvuka kwangethuba kunokuba ngumceli mngeni. Kodwa ukuba ufuna ngokwenene ukwenza ukuhamba kwangethuba kube yinxalenye yobomi bakho, kukho iindlela ezimbalwa onokuzikhuthaza ngazo.
- Lungisa iimpahla zakho ngobusuku bangaphambili: Lungisa iimpahla zakho zokuhamba kunye nezihlangu ngobusuku bangaphambili. Emva koko okufuneka ukwenze kukuvuka kusasa uzinxibe.
- Yenza uluhlu lokudlala olukwenza wonwabe: Faka ezinye zeengoma ozithandayo uze uhambe. Luya kukunceda ungadinwa kakhulu.
- Ukuzolula ngaphambi nasemva kokuhamba: Ukwenza umthambo wokuzolula ngaphambi nasemva kokuhamba kulungele kakhulu izihlunu zakho.
- Lumka xa uhamba ebumnyameni: Ukuba uhamba ebumnyameni ekuzeni kokusa, nxiba impahla ekhanyayo ukuze ubonwe zizithuthi. Kwakhona khumbula ukuhamba ecaleni kwendlela kangangoko unako.
- Hamba kwiindlela ezahlukeneyo: Endaweni yokuhamba ngendlela efanayo yonke imihla, hamba kwiindlela ezintsha nakwiindawo ezintsha. Emva koko ungalindela into entsha qho kusasa.
Ungakhathazeki ngokuphoswa lusuku. Yinto eqhelekileyo leyo. Qala kwakhona ngosuku olulandelayo. Eyona nto ibalulekileyo kukuqala ngento evakala ifanelekile emzimbeni wakho kunye nento onokuyenza. Yandisa kancinci umgama kunye nexesha ohamba ngalo. Ukuba uneengxaki zempilo, kungcono ukuthetha nogqirha wakho ngaphambi kokuba uqale umthambo onje.
Umyalezo Wokuya Ekhaya
- Ukuhambahamba ekuseni yindlela elula kakhulu yokuzilolonga enceda impilo yakho yomzimba neyengqondo.
- Qala kancinci. Qala ngemizuzu eli-15-20 ngosuku uze ulandise ixesha kancinci kancinci.
- Eyona nto ibalulekileyo kukuhlala usenza oku. Zimisele ubuncinane iintsuku ezi-5 ngeveki.
- Yenza izinto ezincinci (ezifana nokunxiba, ukumamela umculo) eziya kukunceda ukuba wenze oku kube ngumkhwa.
- Mamela umzimba wakho. Ukuba uneengxaki zempilo, qhagamshelana nogqirha wakho ngaphambi kokuba uqale umthambo.
Ukuhambahamba kwasekuseni, iingenelo zempilo, umthambo, impilo yengqondo, ukwehla kobunzima, isifo sentliziyo, isifo seswekile
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