U-Asela (oneminyaka engu-42 ubudala), umphathi ebhange elikhulu, ufike emtholampilo wami ngoLwesine olwedlule kusihlwa. Ungene egumbini lomtholampilo ezizwa ekhathele kakhulu futhi ehlushwa ubuhlungu emhlane.
"Dkt. Priya, ukuhlolwa kwami kwegazi kwakamuva kubonisa ukuthi amazinga ami e-cholesterol aphezulu. Amazinga ami kashukela nawo asondele ezingeni elijwayelekile (Ukumelana ne-Insulin). Ngizizwa ngikhathele kakhulu futhi ngivilapha usuku lonke. Kodwa ngomsebenzi wami wasehhovisi, anginaso isikhathi sokuzivocavoca. Angikwazi ngisho nokuya ejimini," kuchaza u-Asela ngokungakhululeki kwakhe.
Ngachazela u-Asela: "Asela, lesi simo sivamile kubantu abanjengawe abahlala esihlalweni usuku lonke (Sedentary Lifestyle). Kodwa ukuzivocavoca akusho ukugijima amahora amaningi ejimini noma ukuba umdlali. Ukuzivocavoca nge-aerobic , njengokuhamba okulula kwansuku zonke, ukugibela ibhayisikili, noma ukukhwela izitebhisi, kungaqinisa uhlelo lwakho lwenhliziyo nokulawula amazinga kashukela egazini lakho. Namuhla, ake sixoxe ngendlela umuntu omatasa njengawe angafaka ngayo ukuzivocavoca empilweni yakho yansuku zonke futhi aphile impilo enempilo."
🚨 Amafulegi Abomvu adinga ukunakekelwa kwezokwelapha ngokushesha ngesikhathi sokuzivocavoca
Nakuba ukuzivocavoca kubalulekile emzimbeni, abantu abaqala ngokuzumayo ngemva kwesikhathi eside bengasebenzi kufanele bayeke ukuzivocavoca ngokushesha futhi bafune usizo lwezokwelapha uma bezwa izimpawu ezilandelayo ngenkathi bevivinya umzimba:
- Ukuqina, ubuhlungu obucindezelayo phakathi nesifuba, noma ubuhlungu obusakazekela entanyeni, emhlathini, noma engalweni yesobunxele (kungaba uphawu lokuhlaselwa yinhliziyo).
- Ukuphefumula kanzima okungabekezeleleki ngisho noma uvivinya umzimba kancane.
- Ukuzizwa unesizungu, ukuphelelwa yithemba, noma ukulahlekelwa ukwazi.
- Ukushaya kwenhliziyo okusheshayo noma okungajwayelekile (i-Arrhythmia).
- Ukuba ndikindiki, ubuthakathaka, noma ukukhuluma okungacacile ohlangothini olulodwa lomzimba.
Izingozi zokuphila ngokungahlali phansi
Esinye sezinsongo ezinkulu zempilo abantu abaningi ababhekene nazo emphakathini wanamuhla ukuhlala usuku lonke. Ukungazivocavoci kunciphisa ijubane lokugaya ukudla emzimbeni futhi kubangela izinkinga ezilandelayo:
1. Ukumelana ne-insulin: Ngenxa yokuthi amangqamuzana awamunci ushukela, ushukela uyanqwabelana egazini, okubangela isifo sikashukela sohlobo lwesibili.
2. Isifo Senhliziyo Nemithambo Yegazi: Inani le-cholesterol embi emzimbeni liyakhula futhi libangele ukuvaleka kwemithambo yegazi.
3. I-Osteoporosis: Ubuningi bamathambo namalunga buyancipha, okwandisa ingozi yokuqhekeka kwamathambo.
Ukuqhathanisa izinzuzo zezempilo zokuzivocavoca okulula oku-3
| Uhlobo lokuzivocavoca | Umthelela omkhulu ngokomzimba | Ukucindezeleka emalungeni | Izinzuzo zengqondo |
|---|---|---|---|
| Ukuhamba Ngokushesha | Kuthuthukisa izinga lokushaya kwenhliziyo futhi kulawula umfutho wegazi | Kuphansi kakhulu | Ukulawula ukucindezeleka nokunikeza ukuzola. |
| Ukugijima | Shisa amakhalori amaningi ngesikhathi esifushane, uqinise amathambo | Okumaphakathi / Okuphezulu | Ukwandisa amandla engqondo ngokukhipha ama-endorphin (ama-hormone enjabulo). |
| Ukuhamba ngebhayisikili | Ukuqinisa imisipha yamathanga nemilenze, kusheshiswe imetabolism | Iphansi kakhulu (isisindo somlenze asizwakali emalungeni) | Thuthukisa ikhwalithi yokulala futhi wandise ukugxila. |
Okumele Ukwenze Nokungafanele Ukwenze
| ✔️ Izinto okufanele uzenze (Okufanele Uzenze) | ❌ Okungafanele ukwenze |
|---|---|
| Fudumeza imizuzu emi-5-10 ngaphambi kokuqala ukujima kwakho. | Ungazibandakanyi ekuzilolongeni okunzima noma ekuphakamiseni okunzima ngasikhathi sinye. Lokhu kungabangela ukulimala kwemisipha namalunga. |
| Zama ukuthola okungenani imizuzu eyi-150 yokuzivocavoca umzimba ngamandla aphakathi ngesonto, ngokusho kweseluleko se-NHS. | Ungalindi uze uzizwe womile ukuphuza amanzi. Phuza amanzi njalo ukuze umlomo wakho ugcine umanzi ngenkathi uzivocavoca. |
| Ekupheleni kokujima kwakho, thatha ikhefu ukuze usize umzimba wakho ululame. | Uma unezinkinga zempilo ezingamahlalakhona (isifo sikashukela, isifo senhliziyo), ungaqali inqubo entsha yokuzivocavoca ngaphandle kweseluleko sikadokotela. |
❓ Eminye imibuzo ongase ube nayo (Imibuzo Ebuzwa Njalo)
Umuntu omatasa angakufaka kanjani ukuvivinya umzimba ekuphileni kwakhe kwansuku zonke ?
Ukusebenzisa izitebhisi esikhundleni se-lifti, ukuhamba ngezinyawo ngenkathi ushaya ucingo, ukupaka imoto yakho kude kancane uma uya ehhovisi futhi uhamba ngezinyawo, kanye nokuhamba ngezinyawo imizuzu eyi-10 ngemuva kwekhefu lakho lasemini konke kungafakwa kalula ohlelweni lwakho lokuzivocavoca.
Yikuphi ukuvivinya umzimba okungcono kakhulu kubantu abanezinkinga zamadolo noma amalunga ?
Ukuzivocavoca okungafaki isisindo somzimba wonke emadolweni kungcono kakhulu kubantu abanezinkinga zamalunga. Ukuhamba ngebhayisikili nokubhukuda kuyindlela engcono kakhulu yokuqinisa imisipha ngenkathi kuvikela amalunga.
Ukuzivocavoca kunciphisa kanjani ukucindezeleka? ▼
Ngesikhathi sokuzivocavoca, ubuchopho bukhulisa ukukhiqizwa kwama-hormone enjabulo njenge-endorphins kanye ne-serotonin. Lokhu kulawula i-cortisol ye-hormone yokucindezeleka emzimbeni futhi kuhlinzeke ngenhlalakahle yengqondo.
Zingaki izinsuku ngesonto ezanele ukuzivocavoca umzimba? ▼
Kunconywa ukuthi umuntu omdala onempilo ahlanganyele ekuzivocavoceni okulingene okungenani imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto. Uma lokhu kungenzeki konke ngesikhathi esisodwa, ungaqala ngemizuzu eyi-10 ngosuku bese ufinyelela umgomo kancane kancane emavikini ambalwa.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment