U-Asela (oneminyaka engama-42 ubudala), umphathi kwibhanki enkulu, ufike ekliniki yam ngoLwesine oludlulileyo ngokuhlwa. Ungene kwigumbi lekliniki eziva ediniwe kakhulu kwaye ehlushwa yintlungu yomqolo.
"Gqr. Priya, uvavanyo lwam lwamva nje lwegazi lubonisa ukuba amanqanaba am e-cholesterol aphezulu. Amanqanaba am eswekile nawo asondele kwinqanaba eliqhelekileyo (i-Insulin Resistance). Ndiziva ndidiniwe kakhulu kwaye ndicotha imini yonke. Kodwa ngomsebenzi wam waseofisini, andinaxesha lokuzilolonga. Andikwazi nokuya ejimini," uchaze u-Asela ngokungakhululeki kwakhe.
Ndimcacisele uAsela: "Asela, le meko ixhaphakile kubantu abafana nawe abahlala esitulweni imini yonke (Sedentary Lifestyle). Kodwa ukuzilolonga akuthethi ukubaleka iiyure ezininzi ejimini okanye ukuba ngumdlali wezemidlalo. Ukuzilolonga nge-aerobic , njengokuhamba nje imihla ngemihla, ukukhwela ibhayisekile, okanye ukunyuka izitebhisi, kunokuqinisa inkqubo yakho yentliziyo kunye nokulawula amanqanaba eswekile egazini lakho. Namhlanje, masithethe ngendlela umntu oxakekileyo njengawe anokufaka ngayo umthambo kubomi bakho bemihla ngemihla aze aphile ubomi obusempilweni."
🚨 Iiflegi ezibomvu ezifuna unyango olukhawulezileyo ngexesha lokuzilolonga
Nangona umthambo ubalulekile emzimbeni, abantu abaqala ngequbuliso emva kwexesha elide bengenzi mthambo kufuneka bayeke ngoko nangoko baze bafune uncedo lwezonyango ukuba bafumana ezi mpawu zilandelayo ngelixa besenza umthambo:
- Ukuxinana, iintlungu ezixineneyo embindini wesifuba, okanye intlungu esasazeka entanyeni, emhlathini, okanye engalweni yasekhohlo (isenokuba luphawu lokuhlaselwa yintliziyo).
- Ukuphefumla okungapheliyo okunganyamezelekiyo nokuba ungazilolonga kancinci.
- Ukuba nesiyezi, ukuquleka, okanye ukuphelelwa zingqondo.
- Ukubetha kwentliziyo okukhawulezayo okanye okungahambelaniyo ngendlela engaqhelekanga (i-Arrhythmia).
- Ukuba ndindisholo, ubuthathaka, okanye intetho engacacanga kwelinye icala lomzimba.
Iingozi zokuphila ubomi bokungahlali phantsi
Enye yezona ngxaki zinkulu zempilo abantu abaninzi abajongene nazo kuluntu lwanamhlanje kukuhlala phantsi imini yonke. Ukungazilolongi kuyayicothisa imetabolism yomzimba kwaye kubangela ezi ngxaki zilandelayo:
1. Ukumelana ne-insulin: Ngenxa yokuba iiseli azifunxi iswekile, iswekile iqokelelana egazini, nto leyo ebangela isifo seswekile sohlobo lwesibini.
2. Isifo sentliziyo: Ubungakanani be-cholesterol embi emzimbeni buyanda kwaye bubangela ukuvaleka kwemithambo yegazi.
3. I-Osteoporosis: Uxinano lwamathambo namalungu luyancipha, nto leyo enyusa umngcipheko wokuqhekeka kwamathambo.
Ukuthelekisa iingenelo zempilo zemithambo emi-3 elula
| Uhlobo lokuzilolonga | Impembelelo enkulu yomzimba | Uxinzelelo kumalungu | Iingenelo zengqondo |
|---|---|---|---|
| Ukuhamba ngokukhawuleza | Iphucula izinga lentliziyo kwaye ilawula uxinzelelo lwegazi | Isezantsi kakhulu | Ukulawula uxinzelelo kunye nokubonelela ngoxolo. |
| Ukubaleka | Tshisa iikhalori ezingaphezulu ngexesha elifutshane, uqinise amathambo | Phakathi / Phezulu | Ukwandisa amandla engqondo ngokukhupha ii-endorphins (ii-hormones zovuyo). |
| Ukukhwela ibhayisekile | Ukuqinisa izihlunu zamathanga nemilenze, kukhawulezise imetabolism | Iphantsi kakhulu (ubunzima bomlenze abuvakali ngamalungu) | Phucula umgangatho wokulala kwaye wonyuse ukugxila. |
Izinto ekufuneka zenziwe nezo kufuneka zingayenzi
| ✔️ Izinto onokuzenza (Zenze) | ❌ Izinto ongazifuniyo |
|---|---|
| Zifudumeze imizuzu emi-5 ukuya kweli-10 ngaphambi kokuba uqale umthambo wakho. | Musa ukwenza umthambo onzima okanye onzima ngaxeshanye. Oku kunokubangela ukwenzakala kwemisipha namalungu. |
| Zama ukwenza umthambo ophakathi ubuncinane imizuzu eli-150 ngeveki, ngokweengcebiso ze-NHS. | Musa ukulinda ude unxanelwe ukusela amanzi. Sela amanzi rhoqo ukuze umlomo wakho uhlale umanzi ngelixa uzilolonga. |
| Ekupheleni kokuzilolonga, yenza i-cool-down ukuze ubuyisele umzimba wakho esimeni esihle. | Ukuba uneengxaki zempilo ezingapheliyo (isifo seswekile, isifo sentliziyo), musa ukuqala umthambo omtsha ngaphandle kwengcebiso kagqirha. |
❓ Eminye imibuzo onokuba nayo (FAQ)
Umntu oxakekileyo angawubandakanya njani umthambo kubomi bakhe bemihla ngemihla ?
Ukusebenzisa izinyuko endaweni yelifti, ukuhamba ngeenyawo ngelixa usenza iifowuni, ukupaka imoto yakho mgama kancinci xa usiya eofisini kwaye uhamba ngeenyawo, kunye nokuhamba ngeenyawo imizuzu eli-10 emva kwekhefu lakho lesidlo sasemini konke oku kunokubandakanywa lula kwinkqubo yakho yokuzilolonga.
Ngowuphi umthambo ofanelekileyo kubantu abaneentlungu zamadolo okanye iingxaki zamalungu? ▼
Ukuzilolonga okungafaki ubunzima bomzimba wonke emadolweni yeyona ndlela ilungileyo kubantu abaneengxaki zamalungu. Ukuhamba ngebhayisekile nokudada zezona ndlela zilungileyo zokuqinisa izihlunu ngelixa ukhusela amalungu.
Ukuzilolonga kunciphisa njani uxinzelelo? ▼
Ngexesha lokuzilolonga, ingqondo inyusa imveliso yeehomoni ze-happy ezifana nee-endorphins kunye ne-serotonin. Oku kulawula ihomoni yoxinzelelo lomzimba i-cortisol kwaye kubonelela ngempilo-ntle yengqondo.
Zingaphi iintsuku ezaneleyo zokuzilolonga ngeveki? ▼
Kucetyiswa ukuba umntu omdala osempilweni enze umthambo ophakathi ubuncinane imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki. Ukuba oku akunakwenzeka ngaxeshanye, qala ngemizuzu eli-10 ngosuku uze wakhele phambili kancinci kancinci ufikelele usukelo lwakho kwiiveki ezimbalwa.
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