Unganciphisa kanjani isisindo ngenkathi uhamba

-Delile

• Amathiphu wokwehlisa isisindo ngokuhamba ngezinyawo
• Ongakudla ukukhulisa ukwehla kwesisindo

Ukuhamba kungukuzivocavoca umzimba okwenziwa lapho kwenziwa nsuku zonke, kushintshaniswa nokuzivocavoca okukhulu futhi kuhambisana nokudla okwanele, kungakusiza wehlise isisindo, uthuthukise ukujikeleza kwegazi, ukuma komzimba ulahlekelwe yisisu sakho. Ukuhamba ngamandla kungasha phakathi kwama-calories angama-300 kuye kwangama-400 ngehora eli-1, kubalulekile ukuthi ukuhamba noma okunye okwenziwa ngokomzimba kwenziwe njalo ukuze imiphumela igcinwe.

Lapho ukuhamba kwenziwa njalo futhi kuhlotshaniswa nokudla okunikezwe ngungoti wezokudla ngokuya ngomgomo womuntu, ukwehla kwesisindo okugqugquzelwa wukuhamba kuyathuthukiswa. Funda ukuthi ungakwenza kanjani ukuzivocavoca umzimba ukuze unciphise umzimba.

Ukuhamba nakho kunezinye izinzuzo zezempilo, njengokunciphisa i-cholesterol, ukukhuphuka kwamathambo nokunciphisa ubungozi besifo sikashukela. Ngaphezu kwalokho, kukhonjiswa kubantu bayo yonke iminyaka nezimo zomzimba, inqobo nje uma ihlonipha ukulinganiselwa kwayo. Yazi izinzuzo zokuhamba.

Amathiphu wokwehlisa isisindo ngokuhamba ngezinyawo

Ukwehlisa isisindo ngokuhamba, kubalulekile ukuthi umuntu ahambe ngokushesha ukuze afinyelele endaweni yokumelana, elingana no-60 kuye ku-70% wesilinganiso senhliziyo esiphezulu. Uma ufika kuleyo ndawo, umuntu uqala ukujuluka bese eqala ukuphefumula kanzima. Amanye amathiphu angalandelwa yilawa:

• Naka ukuphefumula ngenkathi uhamba, ukuhogela emakhaleni nokuphefumula ngomlomo ngejubane lemvelo, ugweme ukuncisha umzimba umoya-mpilo;
• Hamba okungenani imizuzu engama-30 ngosuku izikhathi ezi-3 kuya kwezi-4 ngesonto futhi ugcine ukuzivocavoca umzimba njalo;
• Shintsha ukuqina nokushesha kokuhamba;
• Gwema i-monotony yomzila, uzama ukushintsha umzila. Ukuzivocavoca ngaphandle kuhle kakhulu, njengoba kwandisa amazinga wamandla futhi kuvumela umzimba ukuthi ushise ama-calories amaningi;
• Gqoka izingubo nezicathulo ezilungele ukuzivocavoca umzimba;
• Hlanganisa injabulo nomsebenzi womzimba ngomculo, ngokwesibonelo, ukwenza ukuzivocavoca kube mnandi kakhulu futhi kwandise umuzwa wenhlalakahle;
• Ngesikhathi sokuhamba kubalulekile ukwenza umzimba wonke usebenze, ukuhambisa izingalo ngokwesinyathelo, ukungena esiswini, ukukhukhumeza isifuba nokugcina amathiphu ezinyawo ephakanyisiwe kancane.

Ngaphambi kohambo kuyathakazelisa ukufudumeza umzimba, ukulungisa imisipha yomsebenzi nokugwema ukulimala. Ukuzifudumeza kufanele kwenziwe ngamandla, ngokweqa, ngokwesibonelo. Ngemuva komsebenzi, kubalulekile ukwelula ukunciphisa ubungozi be-cramp kanye nokuhlushwa kwe-lactic acid emisipha. Bona ukuthi yiziphi izinzuzo zokufudumala nokwelula.

Ongakudla ukukhulisa ukwehla kwesisindo

Ukukhuthaza ukwehla kwesisindo okukhuthazwa ngokuhamba ngezinyawo, kubalulekile ukulandela indlela yokudla enothe ngemicu, imifino, izithelo, ukudla okuphelele nembewu, njenge-chia nefilakisi, isibonelo. Ngaphezu kwalokho, kunconywa ukunciphisa ukusetshenziswa kwamafutha noshukela, ngaphezu kwemikhiqizo esezimbonini enama-calories amaningi, njengokudla okulula, iziphuzo ezibandayo, ukudla okulungele nokubandayo kanye nenyama esetshenzisiwe, njengesoseji, isoseji nebhekoni, ngokwesibonelo. Yazi izithelo ezinciphisa isisindo namakhalori azo.

Ngesikhathi sokuhamba, kunconywa ukuthi uphuze amanzi ukuze uhlale unamanzi futhi ngemuva kokuzivocavoca umzimba, ube nokudla okuncane okuqukethe ama-carbohydrate namaprotheni, njenge-yogurt enamafutha aphansi enama-bhisikidi ama-cornstarch ama-5 noma ijusi yezithelo zemvelo enesinkwa esiphelele noshizi. Nakhu ukuthi ungadla kanjani kahle ukushisa amanoni nokwakha imisipha kuvidiyo: