Usulwe impi ende nomdlavuza webele futhi manje usupholile. Okokuqala, lokhu kuwukunqoba okukhulu kuwe. Ungajabula kakhulu ngakho. Umbuzo omkhulu engqondweni yakho manje uthi, "Ingabe uzobuya? Yini engingayenza ukuze ngiwuvimbele?" Ungakhathazeki. Ngaphezu kokuthatha imithi udokotela wakho ayinikezayo nokuhlolwa njalo, kunezinto eziningi ongazenza wena. Eziningi zazo zingase zibe zijwayelekile kuwe.
Kalula nje, imikhuba efanayo yokuphila enempilo enciphisa ingozi yokuba nomdlavuza webele nayo iyasiza ekunciphiseni ingozi yokubuya komdlavuza. Lokhu kuqinisekiswe yizifundo zakamuva. Ukuvivinya umzimba njalo kanye nokudla okucebile nge-fiber, imifino, izithelo, okusanhlamvu okuphelele, kanye namantongomane kutholakale kuvikela ekubuyeni komdlavuza. Ake sixoxe ngalokhu ngokuningiliziwe.
Ingabe kubaluleke ngempela ukuzivocavoca umzimba?
Yebo, nakanjani. Kunezinzuzo ezicacile zokuba matasa ngokomzimba.
Ucwaningo olukhulu olwenziwe ngo-2020 luthole ukuthi abesifazane ababezivocavoca njalo ngaphambi nangemva kokuxilongwa komdlavuza babenengozi ephansi yokuphinda babuye umdlavuza nokufa kunalabo ababengawuvocavoci. Nakhu okushiwo ucwaningo.
- Zivocavoce okungenani imizuzu eyi-150 (amahora ama-2 ½) ngesonto. (isib. ukuhamba ngokushesha, ukugibela ibhayisikili)
- Zibandakanye ekuzivocavoceni okuqinisa imisipha okungenani izinsuku ezimbili ngesonto (isib., ukuphakamisa izinsimbi, i-yoga)
Cabanga nje, ungawufinyelela lo mgomo ngokuhamba ngokushesha imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto. Akunzima kangako lokho, akunjalo? Into emangazayo ukuthi ngisho nabesifazane abangazange bakwazi ukufeza le migomo ngokuphelele, basathole imiphumela emihle kakhulu. Lokhu kusho ukuthi ngisho nezenzo ezincane zingaba nomthelela omkhulu.
Ungaqala kanjani ukuqina komzimba ngemva kokwelashwa?
Umzimba wakho cishe ukhathele kakhulu ngenxa yomdlavuza kanye nokwelashwa kwawo. Ngakho akekho olindele ukuthi ugijime umjaho we-marathon ngesikhathi esisodwa. Kodwa ukuqala kancane kuyinto ebaluleke kakhulu. Ake sibone ukuthi ungaqala kanjani lokhu kuthebula elingezansi.
| Isinyathelo Okufanele Sithathwe | Kungani kubalulekile? (Kungani kubalulekile) |
|---|---|
| Qala kancane. | Ngisho nokuhamba imizuzu eyi-15 kuphela nsuku zonke kungaba wusizo. Kungaba nzima ukuqala ukuzivocavoca ngenxa yokukhathala okubangelwa ukwelashwa. Kodwa uma uqala kancane, uzothola amandla okwenza okwengeziwe ngokuhamba kwesikhathi. |
| Khuluma nodokotela wakho. | Lokhu kuyinto okumele uyenze. Ungalokothi ukhohlwe "ukubonisana nodokotela wakho ngaphambi kokuqala noma yikuphi ukuzivocavoca" ngalesi sikhathi. Buza ithimba lakho lezokwelapha ngezinga lokuzivocavoca umzimba wakho ongalithwala njengamanje. |
| Ungabi nethemba elikhulu. | Kungenzeka ukuthi ubugijima ngesivinini ngaphambi kokwelashwa. Kodwa ungalindeli ukugijima ngaleso sivinini manje. Nika umzimba wakho isikhathi sokululama. Lokho kuvamile. |
| Nakekela amathambo namalunga akho. | Ezinye izindlela zokwelapha, ikakhulukazi i-chemotherapy, zingawenza buthaka amathambo. Ngakho-ke, qala ngemisebenzi efana nokuhamba nokubhukuda esikhundleni sokuzivocavoca njengokugijima nokugxuma, okwandisa ingozi yokuphuka kwamathambo. |
| Nakekela ibhalansi. | Ngemva kokwelashwa ngamakhemikhali, abanye abantu bangase babe nokungezwani noma ukulahlekelwa umuzwa ezithweni zabo (i-neuropathy). Lokhu kungathinta ibhalansi. Ngakho-ke, qaphela ukuzivocavoca okuhilela ingozi yokuwa. Ukugibela ibhayisikili lokuzivocavoca kuphephile kunokugijima ku-treadmill. |
| Yenza izivivinyo zokuqinisa umzimba. | Lokhu kungenza umehluko omkhulu empilweni yakho yansuku zonke. Kunobufakazi bokuthi lokhu kuzivocavoca kunciphisa ukukhathala, ukucindezeleka, futhi kuthuthukise ikhwalithi yokuphila kanye nokusebenza komzimba. |
Yini okudingeka siyazi ngokudla neziphuzo?
Kulungile, manje ake sixoxe ngokudla neziphuzo. Izinto eziyinhloko okufanele uzikhumbule lapha yilezi:
Yidla izithelo eziningi , imifino engenaso isitashi esiningi (ikakhulukazi imifino eluhlaza enamaqabunga nemifino efana neklabishi, i-broccoli, i-cauliflower), kanye nokudla okusanhlamvu okuphelele. Nciphisa iziphuzo ezinoshukela kanye nokudla okulula okunoshukela.
Ucwaningo olukhulu lwabahlengikazi abangu-250,000 e-United States esikhathini esiyiminyaka engama-30 luthole ukuthi abesifazane abadle izithelo nemifino eminingi babenezinga eliphansi kakhulu lokufa ngenxa yomdlavuza webele kunalabo abadle kancane.
Lezi zinzuzo zitholakale ukuthi zibangelwa kakhulu imifino eluhlaza enamaqabunga kanye nemifino eqoshiwe njengeklabishi, i-broccoli, i-cauliflower, kanye nama-Brussels sprouts.
Ake sibone ukuthi yini okufanele siyidle nokuthi yini okufanele siyinciphise .
| Uhlobo Lokudla | Izibonelo kanye Nalokho Okufanele Ukwazi |
|---|---|
| Izinto okufanele uzidle kakhulu | |
| Imifino Eqoshiwe | Iklabishi, ikholifulawa, i-broccoli, i-kale, ama-radishe. Zama ukufaka ezimbalwa zalezi ekudleni kwakho nsuku zonke. |
| Imifino eluhlaza | Noma yiluphi uhlobo lwemifino eluhlaza njengespinashi, i-kale, isipinashi, njll. Lokhu kucebile ngama-antioxidants. |
| Okusanhlamvu okuphelele kanye ne-fiber | Ilayisi eligcwele okusanhlamvu, i-buckwheat, i-oats, ibhali. Ukudla ukudla okune-fiber eningi kutholakale kunciphisa ingozi yokufa. |
| Isoya | I-Tofu, i-Edamame. Nakuba kwakukhona imibono eyiphutha ngaphambilini mayelana ne-soy, ucwaningo manje selukhombisa ukuthi i-soy inganciphisa ingozi yokuphinda umdlavuza. |
| Izinto okufanele uzikhawulele noma uzigweme | |
| Ukudla okunenkomba ephezulu ye-glycemic (Umthwalo Ophezulu We-Glycemic) | Lokhu kuphakamisa amazinga kashukela egazini ngokushesha. Isibonelo: iziphuzo ezinoshukela, ukudla okumnandi, isinkwa esimhlophe, ukudla okucutshunguliwe okufana nama-chips, ama-donuts. |
| Inyama ebomvu nenyama ecutshunguliwe | Nciphisa inyama ebomvu njengenyama yenkomo, ingulube, nenyama yembuzi. Gwema inyama ecutshunguliwe njengesoseji nebhekoni ngokuphelele. |
| Utshwala | Ukugwema ukuphuza utshwala kubaluleke kakhulu ukunciphisa ingozi yokuphinda umdlavuza. |
Kungani ukugcina isisindo esinempilo kubaluleke kangaka?
Uma wenza konke lokhu, okuhlanganisa ukuzivocavoca njalo nokudla ukudla okunempilo , kuzoba lula nakuwe ukugcina isisindo esinempilo. Lokhu kubaluleke kakhulu ngemva komdlavuza webele.
Ucwaningo lubonise ngokusobala ukuthi ukwanda kwe-body mass index (BMI), noma ukukhuluphala, ngemva kokuxilongwa komdlavuza kuhlotshaniswa nemiphumela emibi .
Ngakho-ke, zama konke okusemandleni akho ukugwema ukukhuluphala futhi ugcine isisindo esinempilo esifanelana nobude bakho. Izincomo ze-American Institute for Cancer Research (AICR) zokuvimbela umdlavuza zibaluleke ngokulinganayo nakulabo kini asebeluleme emdlavuza. Izincomo zimi kanje:
- Gcina isisindo esinempilo.
- Yiba matasa ngokomzimba.
- Yidla okusanhlamvu okuphelele, imifino, izithelo, kanye nemifino eminingi (njengobhontshisi noshizi).
- Nciphisa iziphuzo ezinoshukela, ukudla okusheshayo, kanye nokudla okucutshungulwe ngamafutha amaningi, isitashi, kanye noshukela.
- Nciphisa inyama ebomvu (inyama yenkomo, ingulube).
- Gwema inyama ecutshunguliwe kanye notshwala.
Umlayezo Wokuya Nawe Ekhaya
- Ngemva kokwelashwa ngomdlavuza webele, ukuvivinya umzimba njalo kanye nokudla okunempilo kubalulekile ukunciphisa ingozi yokubuya komdlavuza.
- Ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, qiniseka ukuthi ukhuluma nodokotela wakho bese uthola ukuthi yini ekufanele.
- Ungaqali ukwenza izinto ezinkulu ngesikhathi esisodwa, qala ngento encane, njengokuhamba imizuzu eyi-15-30 nsuku zonke. Kancane kancane uzothola amandla.
- Nciphisa ushukela, ukudla okucutshunguliwe, kanye nenyama ebomvu, bese ufaka imifino eminingi (ikakhulukazi iklabishi ne-broccoli), imifino eluhlaza, izithelo, kanye nokudla okusanhlamvu okuphelele ekudleni kwakho.
- Kubalulekile ukugcina isisindo sakho siphilile. Gwema ukukhuluphala.
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