Izinzuzo eziyisithupha zezempilo zokuhamba

-Delile

• 1. Kunciphisa ukuvuvukala
• 2. Kugwema izifo
• 3. Kuqinisa imisipha
• 4. Kuthuthukisa ukuma komzimba
• 5. Kukhuthaza ukuphumula
• 6. Ithuthukisa inkumbulo
• Unganciphisa kanjani isisindo ngokuhamba ngezinyawo
• Ingabe kuhle ukuhamba ngokuzila ukudla?
• Ukuqapha okubalulekile ngesikhathi sokuhamba

Ukuhamba kungukuvivinya umzimba okungenziwa yinoma ngubani, kungakhathalekile ukuthi umuntu uneminyaka emingaki nesimo somzimba, futhi kunezinzuzo eziningana zezempilo, njengokuthuthukisa uhlelo lwezinhliziyo, ukunciphisa izimpawu zokuxineka nokukhathazeka, ukuqinisa imisipha nokunciphisa ukuvuvukala.

Ukuze ithole izinzuzo zangempela zezempilo, kubalulekile ukuthi ukuhamba kwenziwe njalo futhi kuhambisane nemikhuba emihle yokudla, njengoba kungale ndlela yokuthi uhlale uphilile.

Izinzuzo eziyinhloko zokuhamba yilezi:

1. Kunciphisa ukuvuvukala

Ukuhamba kusiza ukunciphisa ukuvuvukala emilenzeni nasemaqakaleni, njengoba kuthanda ukujikeleza kwegazi futhi kunciphisa ukugcinwa koketshezi. Kodwa-ke, ukuze kulwelwe ukuvuvukala, kubalulekile ukuthi umuntu aphuze uketshezi oluningi emini, abe nokudla okunempilo nemikhuba yokuhamba njalo okungenani imizuzu engama-30. Bona okuningi mayelana nokulwa nokugcinwa koketshezi nokunciphisa ukuvuvukala.

Ngesikhathi sokukhulelwa, ukuhamba nakho kukhonjisiwe ukunciphisa ukuvuvukala kwezinyawo ekupheleni kosuku. Ngaphezu kwalokho, ukuhamba ngesikhathi sokukhulelwa kusiza ekuphumuleni, kuvimbela ukukhuluphala kwesisindo futhi kunciphisa ubungozi be-pre-eclampsia nesifo sikashukela sokukhulelwa, noma kunjalo umkhuba wokuhamba kufanele uqondiswe ngudokotela obelethisayo.

2. Kugwema izifo

Ukuhamba njalo kusiza ukuvikela ezinye izifo, ikakhulukazi izifo zenhliziyo, ezinjenge-atherosclerosis kanye nomfutho wegazi ophakeme, ukukhuluphala ngokweqile, uhlobo lwesifo sikashukela kanye ne-osteoporosis. Lokhu kungenxa yokuthi imisipha ehlukahlukene iyasetshenzwa ngesikhathi sokuvivinya umzimba, ikhiqiza izindleko ezinkulu zamandla, ngaphezu kokukhuthaza ukujikeleza kwegazi okuthuthukile.

Ukuhamba futhi kukhuthaza ubuqotho bemithambo nemithambo yegazi, kunciphisa ithuba lokufakwa kwamafutha odongeni lomkhumbi, ngaleyo ndlela kuvimbele i-atherosclerosis, ngaphezu kokuthuthukisa amandla we-cardiorespiratory. Ngaphezu kwalokho, ukuhamba kuyasebenza ekuvimbeleni ukukhumuzeka kwamathambo ngoba kuthuthukisa ukuqina kwamathambo, kuvimbele ukuwohloka nokudabuka ngokuhamba kwesikhathi.

Ukuze ukuvimbela izifo kusebenze ngokuhamba, kubalulekile ukuthi umuntu abe nemikhuba yokudla enempilo, agweme amaswidi, ushukela namafutha amaningi. Funda ukuthi ungadla kanjani ukudla okunomsoco ukuze unciphise isisindo.

3. Kuqinisa imisipha

Ukuqiniswa kwemisipha kwenzeka ngoba ngokuvivinya umzimba njalo, imisipha iqala ukuthatha umoya-mpilo omningi, ikhuphule ukusebenza kwawo kahle. Ngaphezu kwalokho, njengoba ukuhamba kungukuzivocavoca nge-aerobic, kukhona nokubandakanyeka kweqembu lemisipha, elidinga ukusebenza ndawonye, ​​okuholela ekuqiniseni.

4. Kuthuthukisa ukuma komzimba

Njengoba ukuhamba kungumsebenzi womzimba obandakanya imisipha namalunga amaningana, ukuzijwayeza njalo kungasiza ukunciphisa izinhlungu futhi kuthuthukise ukuma komzimba.

5. Kukhuthaza ukuphumula

Ukuphumula okugqugquzelwa ukuhamba ngezinyawo kungenxa yokukhishwa kwamahomoni abhekele umuzwa wenhlalakahle, ikakhulukazi ama-endorphin nama-serotonin, ngesikhathi somzimba. La mahomoni asebenza ngqo kumaseli ezinzwa, futhi angalwa nezinguquko ezingokwengqondo ezinjengokukhathazeka kanye nengcindezi, ngaphezu kokukwazi ukukhuthaza ukukhululeka kwemisipha yentamo namahlombe, ngoba lokhu kuxabana kungahle kuhlobene nengcindezi, isibonelo.

6. Ithuthukisa inkumbulo

Kukholakala ukuthi ukuvivinya umzimba njalo kukhuthaza nokwenza ngcono inkumbulo, ngoba ukuvivinya umzimba kukhuthaza ukujikeleza kwegazi okukhulu ebuchosheni, kuvuna ukukhiqizwa kwama-catecholamine ngesikhathi sokuzivocavoca umzimba. Ukuze ube nalolu sizo, kuyadingeka ukuthi ukuhamba kuqhutshwe nsuku zonke, ngejubane elilinganiselwe futhi cishe imizuzu engama-30.

Unganciphisa kanjani isisindo ngokuhamba ngezinyawo

Ukuhamba kungenziwa nganoma yisiphi isikhathi noma kuphi, njengasejimini, ebhishi noma emgwaqweni, ngokwesibonelo. Ukuze ukuhamba uhambe uphilile futhi ushise amakhalori kubalulekile ukuhamba ngokushesha, ukugcina ijubane, ukuze ukuphefumula kusheshiswe futhi akukwazi ukukhuluma kalula. Ngaphezu kwalokho, kunconywa ukuthi ukhonte imisipha yesisu ngasikhathi sinye, ukuze ugcine ukuma okulungile futhi uvule izingalo ngamandla, ngoba lesi senzo sisiza ukuthuthukisa ukujikeleza kwegazi.

Uma kwenziwa nsuku zonke, ukuhamba kuzoba nomthelela ekwehliseni isisindo nasekulahlekeni kwesisu, kuze kufike kuma-calories angama-400 ngehora futhi kushiswa cishe isisu esingu-2.5 cm ngenyanga. Ngaphezu kwalokho, lapho kwenziwa endaweni ethulile enendawo enhle yomhlaba kungaba yindlela enhle yokwelapha ukulawula ukucindezeleka. Qonda kabanzi mayelana nokuthi ukuhamba kukusiza kanjani ukunciphisa umzimba.

Ingabe kuhle ukuhamba ngokuzila ukudla?

Ukuzila ukudla akusizi ngalutho empilweni, ngoba kungadala isiyezi, isicanucanu nokuquleka, njengoba lo muntu engase angabi noshukela wegazi owanele ukuba ahambe. Ngakho-ke, okuhle ukuthi kudliwe ukudla okulula, okune-carbohydrate nezithelo, njengesinkwa se-cereal kanye nejusi yezithelo, isibonelo, ngaphambi kokuzivocavoca umzimba, ukugwema ukudla okukhulu kakhulu ukuze ungazizwa ungakhululekile.

Ukuqapha okubalulekile ngesikhathi sokuhamba

Kubalulekile ukuthatha izinyathelo ezithile ngesikhathi sokuhamba ukuze kungabikho ukulimala noma izimo ezingabeka engozini inhlalakahle yomuntu, kunconywa:

• Gqoka izicathulo ezintofontofo nezingubo ezilula;
• Phuza ama-250 ml wamanzi ngehora ngalinye lokuhamba;
• Sebenzisa i-sunscreen, izibuko zelanga nesigqoko noma ikepisi ukuzivikela elangeni;
• Gwema izikhathi ezifudumele, ezifana phakathi kuka-11 ekuseni no-4 ntambama kanye nemigwaqo ematasa kakhulu;
• Yenza izivivinyo zokwelula ngaphambi nangemva kokuhamba, njengokwelula imilenze nezingalo zakho, ukwenza kusebenze ukusakazeka kwegazi nokuvimbela amajaqamba. Yazi ukuthi yikuphi ukuzivocavoca okufanele ukwenze.

Lokhu kunakekelwa ohambweni kusiza ukuvikela izinkinga zempilo, njengokulimala, ukuphelelwa amanzi emzimbeni, ukushiswa ukushisa noma ukushiswa yilanga.