URuwan (oneminyaka engu-32) usanda kufika emtholampilo wami ekhathele kakhulu futhi ekhathazekile. URuwan ungunjiniyela wesofthiwe osebenza phambi kwekhompyutha cishe amahora ayi-10 ngosuku.
"Dokotela Priya, ngikhuluphele kakhulu futhi umzimba wami uzizwa ubuthakathaka. Ngiyazi ukuthi ngidinga ukuzivocavoca. Ngisho noma ngihlala ngicabanga ukuthi ngizoqala kusasa, ngiba nobuvila kakhulu ekuseni. Ngiphuthelwa cishe isonto ngemuva kokwenza usuku olulodwa. Ngingakunqoba kanjani lobu buvila futhi nginqume ukuqhubeka nokuzivocavoca, Dokotela?" kubuza uRuwan.
Ngabheka uRuwan ngathi ngokumomotheka okunobungane. "Ruwan, inkinga enkulu ebhekene nezigidi zabantu emhlabeni jikelele, hhayi wena wedwa, ukuthi ungakha kanjani isisusa sokuzivocavoca . Akudingeki uqale ukuzivocavoca ngezindlela ezinzima kakhulu. Uma ukhohlisa ubuchopho bakho futhi uqale ngezinyathelo ezilula, ungakunqoba kalula lokhu kudinwa. Ake sixoxe ngalokhu cishe namuhla."
๐จ Amafulegi Abomvu Okufanele Uwaqaphele Lapho Uzivocavoca
Nakuba ukuzivocavoca kuzuzisa kakhulu umzimba, uma kuvela izimpawu ezilandelayo ngesikhathi uvivinya umzimba, kufanele uyeke ukuzivocavoca ngokushesha bese ucela usizo lukadokotela:
- Ukuzwa ukucindezeleka okukhulu, ukuqina, noma ubuhlungu phakathi nesifuba (lokhu kuyisibonakaliso esiyinhloko sokuhlaselwa yinhliziyo).
- Ubuhlungu bekhanda, isiyezi, noma ukuzizwa ubuthakathaka (kungase kubangelwe ukuphelelwa amanzi emzimbeni noma amazinga aphansi kashukela egazini).
- Ukuphelelwa umoya kuze kube sezingeni lokungakwazi ukuphefumula.
- Ukushaya kwenhliziyo okusheshayo noma okushaya ngamandla (ukushaya kwenhliziyo).
- Ubuhlungu obungazelelwe, obubukhali nobunamandla emalungeni noma emisipheni.
Kungani uzizwa uvilapha ukuzivocavoca?
Imizimba yethu ngokwemvelo ikhetha ukuphumula nokusebenzisa amandla amancane. Uma singazivocavoci isikhathi eside, ubuchopho buqaphela umcabango wokuzivocavoca "njengomsebenzi onzima" bese buqala ukukhathala.
Ngaphezu kwalokho:
- Ukuzibekela imigomo emikhulu, engeyona ehlakaniphile: ukuhamba ihora lonke ugijima noma uphakamisa izinsimbi ngosuku lokuqala.
- Ukuzibandakanya emisebenzini abangayithandi: Ukuzama ukuphoqa umuntu ongafuni ukuya ejimini ukuba aye.
- Ukulindela imiphumela esheshayo: Ukudumala uma unganciphisi isisindo ngesonto.
Izindlela ezi-5 ezisebenzayo zokuzikhuthaza ukuthi uzivocavoce
Landela lawa macebiso ukuze ulondoloze isimiso sakho sokuzivocavoca ngempumelelo:
1. Qala kancane (Umthetho Wemizuzu Eyi-10)
Ungahleli ukujima okuthatha ihora elilodwa ngosuku lokuqala. Qala ngokuhamba ngokushesha imizuzu eyi-10 ngosuku. Ukwenza imizuzu eyi-10 akunzima emzimbeni, ngakho-ke akwenzi ubuchopho bube buvilapha. Bese ukwandisa kancane kancane kube imizuzu engama-20 noma engama-30.
2. Zibekele imigomo ehlakaniphile
Imigomo yakho kufanele ibe lula futhi icace:
- S (Okuqondile): "Ngihamba ekuseni izinsuku ezintathu ngesonto."
- M (Okungalinganiswa): "Ngihamba izinyathelo ezingu-5,000 ngosuku."
- A (Okungenzeka): Esikhundleni sokucabanga ngokulahlekelwa amakhilogremu ama-5 ngesonto lokuqala, hlose ukwehlisa ikhilogremu eli-1 ngenyanga.
- R (Okufanelekile): Khetha izivivinyo ezifanele izinga lakho lempilo.
- T (Isikhathi esinqunyiwe): "Ngizokwehlisa amakhilogremu ama-3 ezinyangeni ezi-3."
3. Khetha umsebenzi owuthandayo.
Ukuzivocavoca umzimba akusho nje ukuya ejimini nokuphakamisa izinsimbi. Khetha noma yimuphi umsebenzi owuthandayo, njengokubhukuda, ukudlala i-badminton, ukugibela ibhayisikili, ukudansa, noma i-yoga.
4. Bambisana Nomlingani Wokuziphendulela
Ukuzivocavoca nomngane noma ilungu lomndeni kusebenza kangcono kunokuzivocavoca wedwa.
5. Qopha inqubekela phambili yansuku zonke
Landelela intuthuko yakho nsuku zonke usebenzisa i-step tracker noma iwashi. Ukubona intuthuko kukhipha i-dopamine ebuchosheni, kukushukumisele ukuba wenze okwengeziwe.
Isikhathi sokuzivocavoca esinconyiwe sabantu abadala (iseluleko se-NHS)
I-World Health Organization kanye ne-NHS batusa imisebenzi elandelayo yansuku zonke yabantu abadala abaneminyaka engu-19-64:
| Uhlobo lokuzivocavoca | Isikhathi esincane esinconywayo | Izibonelo |
|---|---|---|
| Ukuzivocavoca Okumaphakathi | Imizuzu eyi-150 ngesonto (izinsuku ezi-5, imizuzu engama-30 ngosuku) | Ukuhamba ngokushesha, ukugibela ibhayisikili, ukubhukuda, ukudansa |
| Ukuqina Okunamandla | Imizuzu engama-75 ngesonto | Ukugijima, ukubhukuda ngokushesha, ukudlala ibhola noma ithenisi |
| Ukuzivocavoca Kokuqinisa Imisipha | Izinsuku ezimbili ngesonto | Ukuphakamisa izinsimbi, ama-push-up, ukuzivocavoca kwe-yoga |
Okumele Ukwenze Nokungafanele Ukwenze
| โ๏ธ Izinto okufanele uzenze (Okufanele Uzenze) | โ Okungafanele ukwenze |
|---|---|
| Phuza amanzi amaningi ngaphambi nangemva kokuzivocavoca ukuze uvimbele ukuphelelwa amanzi emzimbeni. | Uma unezifo ezingathi sรญna ezingathelelani noma isifo senhliziyo, ungavele uhlanganyele ekuzivocavoceni okunzima ngaphandle kweseluleko sikadokotela. |
| Qiniseka ukuthi uyafudumala ngaphambi kokuqala ukuzivocavoca bese uphola ngemva kwalokho. | Ungaziphoqeleli ukuzivocavoca uma uzizwa ukhathele kakhulu noma ngezinsuku ogula ngazo (umzimba udinga ukuphumula). |
| Dala amathuba okuhamba kakhudlwana nsuku zonke (isib., ukusebenzisa izitebhisi ezivamile esikhundleni sezitebhisi ezikhuphukayo). | Ungahlali endaweni eyodwa isikhathi esingaphezu kwamahora amabili ngesikhathi; vuka uhambehamba okungenani imizuzu emihlanu. |
โ Eminye imibuzo ongase ube nayo (Imibuzo Ebuzwa Njalo)
Ingabe isikhathi esingcono kakhulu sokuzivocavoca: ekuseni noma kusihlwa? โผ
Akukho sikhathi esiqondile esingcono kakhulu sokuzilolonga. Into ebalulekile ukukwenza njalo, nganoma yisiphi isikhathi sosuku esifanelana nesimiso sakho sansuku zonke.
Ingabe kuvamile ukuba nemisipha ebuhlungu ngemva kokuzivocavoca? โผ
Yebo, kuvamile ukuzwa ubuhlungu bemisipha obuncane (DOMS) lapho uqala ukuzivocavoca noma ukwandisa amandla. Kuzophela ngokwako zingakapheli izinsuku ezingu-2-3.
Ingabe ukuvivinya umzimba noma ukudla okunempilo kubaluleke kakhulu ekwehliseni isisindo ?
Ukwehlisa isisindo kungukudla okungu-80% (ukuntuleka kwama-caloric) kanye nokuzivocavoca okungu-20%. Kodwa ukwenza kokubili ndawonye kubalulekile ukuze uhlale uphilile futhi uvimbele ukukhuluphala.
Iyiphi ingozi enkulu empilweni ebangelwa ukungawuvivinyi umzimba? โผ
Ukuntuleka kokuzivivinya umzimba, noma indlela yokuphila yokuhlala phansi, kwandisa kakhulu ingozi yesifo sikashukela sohlobo 2, umfutho wegazi ophakeme, isifo senhliziyo, isifo sohlangothi, kanye neminye imidlavuza.
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