Izinzuzo Zokuzivocavoca

-Delile

• Isifinyezo
• Ziyini izinzuzo zezempilo zokuvivinya umzimba?
• Ngingakwenza kanjani ukuzivocavoca umzimba kube yingxenye yenjwayelo yami ejwayelekile?

Isifinyezo

Sonke sizwile kaningi ngaphambilini - ukuzivocavoca umzimba njalo kukulungele, futhi kungakusiza wehlise isisindo. Kodwa uma ufana nabantu abaningi baseMelika, umatasatasa, unomsebenzi wokuhlala phansi, futhi awukakayishintshi imikhuba yakho yokuzivocavoca umzimba. Izindaba ezinhle ukuthi akukaze kwephuze kakhulu ukuqala. Ungaqala kancane, bese uthola izindlela zokufaka okwengeziwe ukusebenza komzimba empilweni yakho. Ukuze uthole inzuzo enkulu, kufanele uzame ukuthola inani eliphakanyisiwe lokuzivocavoca iminyaka yakho. Uma ukwazi ukukwenza, kuzuzisa ukuthi uzozizwa ungcono, usize ukuvimbela noma ulawule izifo eziningi, futhi mhlawumbe uphile isikhathi eside.

Ziyini izinzuzo zezempilo zokuvivinya umzimba?

Ukuvivinya umzimba njalo nokuvivinya umzimba kungenzeka

• Siza ukulawula isisindo sakho. Kanye nokudla, ukuzivocavoca umzimba kudlala indima ebalulekile ekulawuleni isisindo sakho nokuvikela ukukhuluphala. Ukugcina isisindo sakho, ama-calories owadlayo nowaphuzayo kufanele alingane namandla owashisayo. Ukwehlisa isisindo, kufanele usebenzise ama-calories amaningi kunalawo owadlayo noma owaphuzayo.


• Nciphisa ingozi yezifo zenhliziyo. Ukuvivinya umzimba kuqinisa inhliziyo yakho futhi kuthuthukise nokujikeleza kwegazi lakho. Ukuhamba kwegazi okwandisiwe kuphakamisa amazinga e-oxygen emzimbeni wakho. Lokhu kusiza ukwehlisa ubungozi bezifo zenhliziyo njenge-cholesterol ephezulu, isifo semithambo yenhliziyo, nokuhlaselwa yinhliziyo. Ukuvivinya umzimba njalo kunganciphisa nomfutho wegazi kanye namazinga e-triglyceride.


• Siza umzimba wakho ukuphatha ushukela wegazi namazinga e-insulin. Ukuzivocavoca umzimba kunganciphisa izinga likashukela egazini lakho futhi kusize i-insulin yakho isebenze kangcono. Lokhu kunganciphisa ubungozi besifo se-metabolic kanye nohlobo 2 lwesifo sikashukela. Futhi uma usunaso esinye salezi zifo, ukuzivocavoca umzimba kungakusiza ukusilawula.


• Kukusize uyeke ukubhema. Ukuzivocavoca umzimba kungenza kube lula ukuyeka ukubhema ngokunciphisa izifiso zakho kanye nezimpawu zokuhoxa. Kungasiza futhi ukunciphisa umkhawulo wesisindo ongasithola lapho uyeka ukubhema.


• Thuthukisa impilo yakho yengqondo nemizwelo yakho. Ngesikhathi sokuzivocavoca umzimba wakho ukhipha amakhemikhali angathuthukisa imizwa yakho futhi akwenze uzizwe ukhululeke ngokwengeziwe. Lokhu kungakusiza ukuthi ubhekane nengcindezi futhi wehlise nengozi yokudana.


• Siza ukugcina amakhono akho okucabanga, ukufunda, nokwahlulela abukhali njengoba ukhula. Ukuzivocavoca umzimba kuvuselela umzimba wakho ukukhipha amaprotheni namanye amakhemikhali athuthukisa ukwakheka nokusebenza kwengqondo yakho.


• Qinisa amathambo nemisipha yakho. Ukuvivinya umzimba njalo kungasiza izingane nentsha ukwakha amathambo aqinile. Kamuva empilweni, futhi kunganciphisa ukulahleka kwesisindo samathambo esiza nobudala. Ukwenza imisebenzi yokuqinisa imisipha kungakusiza ukukhulisa noma ukugcina isisindo sakho semisipha namandla.


• Nciphisa ubungozi beminye imidlavuza, kufaka phakathi ikholoni, isifuba, isibeletho nomdlavuza wamaphaphu.


• Nciphisa ingozi yokuwa. Kubantu abadala asebekhulile, ucwaningo lukhombisa ukuthi ukwenza imisebenzi yokulinganisa nokuqinisa imisipha ngaphezu kokuqina kokulinganisa umsebenzi we-aerobic kungasiza ukunciphisa ingozi yokuwa.


• Thuthukisa ukulala kwakho. Ukuzivocavoca umzimba kungakusiza ukuthi ulale ngokushesha futhi uhlale ubuthongo isikhathi eside.


• Thuthukisa impilo yakho yezocansi. Ukuzivocavoca njalo kunganciphisa ubungozi bokungasebenzi kahle kwe-erectile (ED) emadodeni. Kulabo asebenayo i-ED, ukuzivocavoca kungasiza ekuthuthukiseni ukusebenza kwabo kocansi. Kwabesifazane, ukuzivocavoca umzimba kungakhuphula ukuvusa ucansi.


• Khulisa amathuba akho okuphila isikhathi eside. Ucwaningo lukhombisa ukuthi ukuvivinya umzimba kunganciphisa ubungozi bokufa kusenesikhathi kusuka kwizimbangela eziholela ekufeni, njengesifo senhliziyo neminye imidlavuza.

Ngingakwenza kanjani ukuzivocavoca umzimba kube yingxenye yenjwayelo yami ejwayelekile?

• Yenza imisebenzi yansuku zonke isebenze kakhudlwana. Ngisho nezinguquko ezincane zingasiza. Ungathatha izitebhisi esikhundleni selifthi. Hamba wehle ihholo uye ehhovisi lomuntu osebenza naye esikhundleni sokuthumela i-imeyili. Geza imoto ngokwakho. Paka kude kude nalapho uya khona.


• Yiba nomdlandla nabangani nomndeni. Ukuba nomlingani wokuzivocavoca kungakwenza ube nethuba lokujabulela ukuzivocavoca umzimba. Ungahlela futhi izinto zomphakathi ezibandakanya ukuzivocavoca umzimba. Ungase futhi ucabange ukujoyina iqembu lokuzivocavoca noma ikilasi, njengekilasi lokudansa, iklabhu yokuqwala izintaba, noma iqembu le-volleyball.


• Gcina umbhalo walokho ngentuthuko yakho. Ukugcina umbhalo womsebenzi wakho noma ukusebenzisa umkhondo wokuzivocavoca kungakusiza ukuthi uzibekele imigomo futhi uhlale ukhuthazekile.


• Yenza ukuzivocavoca kube mnandi kakhulu. Zama ukulalela umculo noma ukubukela i-TV ngenkathi uzivocavoca umzimba. Futhi, hlanganisa izinto kancane - uma unamathela ohlotsheni olulodwa lokuzivocavoca, ungahle ube nesithukuthezi. Zama ukwenza inhlanganisela yemisebenzi.


• Thola imisebenzi ongayenza noma ngabe isimo sezulu singesihle. Ungahamba enxanxatheleni yezitolo, ukhuphuke izitebhisi, noma uzivocavoca ejimini noma ngabe isimo sezulu sikuvimba ukuzivocavoca ngaphandle.

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