Ingabe uthatha isikhathi eside ukuya endlini yangasese? Kuzwakala sengathi isisu sakho sigcwele, futhi akukho mpumuzo? Lesi yisimo esibizwa ngokuthi "ukuqunjelwa" abaningi bethu ababhekana naso, kodwa asithandi ukukhuluma ngaso. Kodwa bewazi ukuthi esinye sezixazululo ezinhle kakhulu salokhu sisemzimbeni wethu? Lokho ukunyakaza, noma ukuzivocavoca. Namuhla sizokhuluma ngendlela yokususa lokhu kuqunjelwa okucasulayo ngokuzivocavoca.
Ukuzivocavoca kuthuthukisa kanjani ukuqunjelwa?
Lokhu kulula kakhulu. Ukuzivocavoca akugcini nje ngokuzuzisa imisipha yenhliziyo nemilenze yethu. Kuphinde kuthinte ngqo ukusebenza kwamathumbu ethu. Eqinisweni, isizathu esiyinhloko sokuqunjelwa ukuntuleka kokuzilolonga nokunyakaza emzimbeni .
Manje ake sibone ukuthi lokhu kwenzeka kanjani.
Kalula nje, uma sizivocavoca, isikhathi esisithathayo ukuze ukudla esikudlayo kudlule emathunjini ethu siyancipha. Cabanga ngamathumbu ethu amakhulu njengesiponji. Lapho sinokudla okuningi ngaphakathi kuwo, kulapho emunca khona amanzi amaningi. Lokhu kubangela ukuthi indle yome, iqine, futhi kube nzima ukuyidlula. Uma sizivocavoca, ukudla kuhamba ngokushesha emathunjini ethu, ngakho umzimba awunaso isikhathi esanele sokumunca amanzi. Lokhu kuvumela indle ukuthi igcine umswakama futhi idlule kalula.
Ngaphezu kwalokho, uma senza ukuzivocavoca kwe-aerobic, njengokugijima, ukuhamba ngokushesha, noma ukubhukuda, izinga lokuphefumula kwethu kanye nezinga lokushaya kwenhliziyo liyakhuphuka. Lokhu kuvuselela imisipha emathunjini ethu. Ukufinyela kwemvelo kwale misipha kuyaqina, okusiza ukusunduza indle kalula.
Lokho kusho ukuthi ukuzivocavoca umzimba kufana nenye yezindlela zemvelo ezinhle kakhulu zokugaya ukudla.
Yisiphi isikhathi esingcono kakhulu sokuzivocavoca umzimba?
Lona futhi umbuzo obaluleke kakhulu. Kukhona okuthile omama bethu abasitshela khona kusukela sisebancane, "Ungagijimi ngemva kokudla, uzophathwa yisisu esibuhlungu." Kuningi iqiniso lesayensi kuleso sisho.
Cabanga ngakho, ngemva kokudla ukudla okukhulu, iningi lokugeleza kwegazi emzimbeni wethu liqondiswa esiswini nasemathunjini. Kungani kunjalo? Ukuze kusizwe ekugayeni ukudla. Manje kwenzekani uma uqala ukuzivocavoca ngokushesha ngemva kokuqeda ukudla? Umzimba ucabanga ukuthi, "O, manje sinomsebenzi omkhulu okufanele siwenze, futhi udinga amandla." Bese igazi elaliya esiswini liqondiswa ngokuzumayo enhliziyweni nasemisipheni ezingalweni nasemilenzeni.
Ukuze imisipha emathunjini ifinyele kahle, idinga igazi elihle. Uma igazi lincipha, lokho kufinyela kuba buthakathaka. Bese ukudla kuhamba kancane emathunjini. Lokhu kuholela ekuvuvukeni, ekugayeni igesi, futhi ekugcineni ekuqunjweni.
Ngakho-ke, kungcono ukulinda okungenani ihora elilodwa ngemva kokudla ukudla okugcwele kahle ngaphambi kokuqala ukujima kwakho.Phakathi naleso sikhathi, umzimba ungakugaya kahle ukudla.
Yiziphi izivivinyo ezingcono kakhulu zokusiza ngokuqunjelwa?
Uma uzwa igama elithi "ukuzivocavoca," abanye abantu bacabanga ukuthi kufanele uye ejimini futhi usebenze kanzima. Lokho akulona iqiniso. Ngisho nezinto ezilula kakhulu zingenza umehluko omkhulu. Ake sibone ukuthi yini ongayenza.
| Uhlobo lokuzivocavoca | Indlela yokukwenza kanye nezinzuzo |
|---|---|
| Ukuhamba ngezinyawo | Lena yinto elula nengcono kakhulu ongayenza. Ukuhamba nje imizuzu eyi-10-15 kabili noma kathathu ngosuku kwanele. Ukuhamba okufushane ekuseni nakusihlwa kuzosiza umzimba wakho wonke kanye nohlelo lokugaya ukudla ukuthi lusebenze kangcono. |
| Ukuzivocavoca nge-Aerobic | Uma usesimweni esihle somzimba, ungenza izinto ezinjengokugijima, ukugijima, ukubhukuda, noma ukudansa. Lokhu kwandisa ukushaya kwenhliziyo yakho futhi kukhuthaze ukuhamba kwamathumbu. |
| Ukunweba | Ezinye izivivinyo zokuzelula zingasiza ekuphumzeni imisipha yesisu, okunganciphisa ingcindezi emathunjini futhi kwenze kube lula ukuphuma kwendle. |
| I-Yoga | Ezinye izindlela ze-yoga zenzelwe ngqo ukwandisa ukusebenza kanye nokugeleza kwegazi kwezitho zesisu. Lokhu kusebenza kahle kakhulu ekuqunjelweni. |
Kuthiwani uma ukuqunjelwa kunganciphi ngisho nangemva kokwenza lezi zinto?
Ukuzivocavoca umzimba kubaluleke kakhulu. Kodwa lokho kukodwa kungase kunganeli. Udinga futhi ukunakekela ezinye izinto ezimbalwa.
- Phuza amanzi amaningi: Kubalulekile ukuphuza okungenani izingilazi zamanzi ezingu-8-10 ngosuku. Amanzi athambisa indle futhi ayisize idlule kalula.
- Yidla ukudla okucebile ngefayibha: Faka imifino eluhlaza enamaqabunga, imifino, izithelo (ikakhulukazi ipapaya, ubhanana), kanye nokusanhlamvu okuphelele ekudleni kwakho. Ifayibha yandisa indle enkulu futhi iyasiza ukuthi ihambe emathunjini.
Uma, naphezu kwakho konke lokhu, usakhipha indle isikhathi esingaphansi kwesithathu ngesonto, noma uma unobuhlungu obukhulu noma ukopha ngesikhathi sokuhamba kwamathumbu, kungase kube nesinye isizathu sezokwelapha. Ngakho-ke, into engcono kakhulu ongayenza ukubona udokotela wakho ngokushesha. Uzokuhlola futhi akunikeze ukwelashwa okufanele kakhulu.
Umlayezo Wokuya Nawe Ekhaya
- Isixazululo semvelo esingcono kakhulu sokuqunjelwa ukugcina indlela yokuphila esebenzayo.
- Ngisho noma ungakwazi ukuzikhandla kakhulu, ngisho nokuhamba ngokushesha imizuzu eyi-15-20 ngosuku kungenza umehluko omkhulu ekusebenzeni kwamathumbu akho.
- Kufanele uvivinye umzimba okungenani ihora elilodwa ngemva kokudla ukudla okugcwele.
- Kanye nokuzivocavoca umzimba, kubalulekile futhi ukuphuza amanzi anele nokudla ukudla okune-fiber eningi.
- Uma ukuqunjelwa kuqhubeka naphezu kokwenza lezi zinto, qiniseka ukuthi ubona udokotela womndeni wakho.
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