Ukuzivocavoca Okuhle Kakhulu Kokusiza Ukugaya

-Delile

• 1. I-Yoga
• 2. Tai chi
• 3. Ukuphefumula okujulile
• 4. Ukuhamba
• 5. Ukuzivocavoca okuyisisekelo
• Ukudla okudlela endlini

Ukubuka konke

Ukuzivocavoca njalo kungasiza ukudla kudlule ohlelweni lwakho lokugaya ukudla, ukuvuvukala okuphansi, futhi kuthuthukise impilo yakho yonke. Kepha ukuthola umsebenzi ofanele wokusiza ukugaya kungaba yinkohliso, ikakhulukazi uma unesifo samathumbu (GI).

Nazi izinhlobo ezinhlanu zokuzivocavoca okumnene ezingasiza ukugaya ukudla futhi zikusize uzizwe ungcono.

1. I-Yoga

Kubantu abaningi, i-yoga ingumkhuba ongokomoya. Futhi, ukuma, ukuphefumula nokuzindla konke kusiza ekuthuthukiseni impilo yakho engokwenyama nengqondo.

Ocwaningweni lwango-2016 olubandakanya abantu abanesifo sikaCrohn's esingasebenzi noma esimnene, abacwaningi bathole ukuthi ukuvivinya umzimba ngokulinganisela neyoga kuthuthukise izinga lempilo namazinga okuxineka engenayo imiphumela emibi.

Iningi lezimo ze-yoga ngokuvamile liphephile. Kepha uma ungazi ukuthi uzenze kanjani kahle, ungazilimaza. Ungaqala ngokufunda izimo ezimbalwa usuku ngalunye. Uma ungazi ukuthi uzoqala ngaphi, kunezinhlelo zokusebenza eziningi namavidiyo enzelwe abaqalayo ngokuthuthukile.

Uma ungumuntu owengeziwe womsebenzi weqembu, bhalisela ikilasi. Lokhu kuzophinda kuqinisekise ukuthi wenza ukuma kahle. Amakilasi angahlala imizuzu engama-60 kuya kwengu-90 futhi ahlangane kaningana ngesonto. Nazi ezinye izinsiza zokukusiza ukuthi uqalise:

• I-Yoga Yansuku zonke - Ukuzivocavoca Nokuqina. Lolu hlelo lokusebenza lweselula lunikeza amakilasi e-yoga aqondiswayo ngemiyalo yesinyathelo ngesinyathelo. Ungabuza futhi imibuzo yabafundisi, futhi uqhathanise amanothi futhi uthole ugqozi kwabanye abafundi.
• Thola uMfundisi We-Yoga Obhalisiwe. Lesi isizindalwazi esiseshekayo esivela ku-Yoga Alliance.
• Thola umfundisi we-yoga. Le yidathabheyisi engasesheka evela ku-IDEA Health and Fitness Association.

2. Tai chi

I-Tai chi umkhuba wasendulo ohilela uchungechunge lokunyakaza okuhamba kancane nokuphefumula okujulile. Kuyindlela enomthelela ophansi yokwelula nokuzivocavoca umzimba.

Ngenkathi kunendawo yokufunda okuningi, ucwaningo lukhombisa ukuthi i-tai chi ingathuthukisa ikhwalithi yempilo kubantu abaphilile kanye nalabo abanesifo esingelapheki.

Ukuthola inzuzo ephelele ye-tai chi, kufanele uyenze kahle. Ungafunda kwividiyo, kepha kungaba mnandi kakhulu ukujoyina ikilasi eliholwa ngumfundisi onolwazi. Funda kabanzi:

• Thola umfundisi we-tai chi. Le ngenye imininingo egciniwe engasesheka evela ku-IDEA Health and Fitness Association.
• I-Tai Chi Amaminithi ama-5 ngosuku. Lolu chungechunge lwamavidiyo lwenzelwe abaqalayo futhi lunikeza ukunyakaza okuyisisekelo ongakwenza ngemizuzu embalwa nje.
• I-Tai Chi ne-Qi Gong Yezempilo Nenhlalakahle. Lokhu kuqhamuka esikhungweni sikazwelonke sempilo ehambisanayo futhi ehlanganisayo kukuthatha ekusungulweni uye ekupholiseni cishe imizuzu eyi-15.

3. Ukuphefumula okujulile

Ukuphefumula okujulile kuyingxenye ebalulekile ye-yoga ne-tai chi, kepha futhi kungama yodwa njengokuzivocavoca umzimba. Ukucindezeleka kungathinta amasosha akho omzimba, kukushiye usengozini enkulu ezinkingeni zezempilo. Ukuphefumula kancane, kujulisa kugcwalisa amaphaphu akho nge-oxygen futhi kungasiza ekunciphiseni ukucindezeleka.

Lo msebenzi olula wokuphefumula uyisiqalo esihle sokuqala:

1. Thola indawo ethulile nenethezekile yokuhlala noma ukulala phansi.
2. Thatha umoya omude, ojulile ngamakhala akho. Gxila kumuzwa wesifuba sakho nesisu sakho esanda njengoba amaphaphu akho egcwalisa umoya.
3. Phefumulela ngaphandle kancane ngomlomo noma ngamakhala. Yenza lokhu imizuzu eyi-10 kuye kwengu-20 nsuku zonke.

Uma usungene kulo mkhuba, zama ezinye izindlela zokuphefumula, njenge:

• Phefumula + Umqeqeshi Wokuphefumula Okulula. Lolu hlelo lokusebenza lweselula lubandakanya amaseshini aqondiswayo ahlala kusuka kuminithi elilodwa kuya ehoreni.
• Impendulo Yokuphumula. Kule vidiyo yokuzindla eqondiswe ngemizuzu eyi-17 evela eNtabeni iSinayi Health System, umane uvale amehlo bese uyalandela.
• Ukuphefumula Kwendawo Yonke - iPranayama. Lolu hlelo lokusebenza lweselula lukusiza usebenzise amasu okuphefumula futhi lufaka phakathi izifundo zangokwezifiso zabaqalayo kubafundi abaphambili.

4. Ukuhamba

Uma kukhulunywa ngezifo zamathumbu ezivuthayo (IBD), ukuzivocavoca umzimba ngokulinganisela kunganciphisa ezinye izimpawu ze-IBD. Kuyanconywa futhi ukuthuthukisa izinkinga nekhwalithi yempilo isiyonke. Ukuzivocavoca okunzima kungakhuphula impendulo yokuvuvukala, kwenze ukuhamba ukukhetha okuhle.

Uma ungakavivinyi umzimba isikhashana, ungaqala ngokuhamba okuncane uzungeze ibhulokhi kanye ngosuku bese wakha ukusuka lapho. Nawa amathiphu ambalwa wokuzuza kakhulu ohambweni lwakho:

• Qaphela ukuma kwakho. Gcina umhlane wakho uqondile, kepha ungabi lukhuni.
• Vumela izingalo zakho zijike ngokukhululeka.
• Isinyathelo kusuka esithendeni kuye ozwaneni.
• Khetha izicathulo ngokusekelwa okuhle kwe-arch kanye noshukela oluqinile, oluguquguqukayo.
• Setha ishejuli bese uhlela umzila wakho.
• Uma kunzima ukugcina unogqozi, mema umuntu ozohamba nawe.
• Uma ukuhamba ngaphandle kungakusebenzeli, zama ukusebenzisa umshini wokunyathela ekhaya noma ejimini.
• Uma uphuthelwa usuku, ungakhathazeki ngakho. Vele uqale futhi kusasa.

Kunezindlela eziningi zokulandela intuthuko yakho futhi ugcine izinto zithakazelisa. Ngokwesibonelo:

• UmsebenziTracker Pedometer. Lolu hlelo lokusebenza lweselula lukuvumela ukuthi ulandelele izinyathelo zakho nebanga lapho uthwala ifoni yakho.
• Umculo Wokugijima Entwasahlobo. Lolu hlelo lokusebenza lweselula likuvumela ukuba wenze uhlu lwakho lwadlalwayo lokuhamba ukuze uhlale ukhuthazekile.
• Ukuzivocavoca Ukuhamba & Isihleli Sokudla. Lolu hlelo lokusebenza leselula luhlinzeka ngokuzivocavoca kokuhamba ngokuya ngezinga lakho lokuqina, kanye namathiphu amaningi nezinkomba zokukhuthaza.

5. Ukuzivocavoca okuyisisekelo

Sonke singazuza emisipheni eqinile yesisu nangemuva. Ama-situp, ama-crunches esiswini, namapulangwe konke kuyizibonelo zokuzivocavoca okuyisisekelo. Kubaluleke ngempela ukwenza izivivinyo eziyisisekelo ngendlela efanele ukugwema ukulimala emhlane wakho. Umqeqeshi womuntu siqu angakusiza ukukukhomba endaweni efanele. Noma ungafunda kumavidiyo nakuzinhlelo zokusebenza ezinjenge:

• I-12-Minute Workout Core Workout. Le vidiyo inikeza imiyalo yesinyathelo ngesinyathelo yokuzivocavoca okuhleliwe ukuze uthuthukise imisipha yakho eyinhloko.
• Ukuzivocavoca kwe-Daily Ab- Ukuqina kwe-Abs. Lolu hlelo lokusebenza lweselula lusiza ukusebenzela i-abs yakho emizuzwini engu-5 kuya kwengu-10 ngosuku. Kufaka phakathi amavidiyo wokukhombisa ukuthi ungakwenza kanjani ukuzivocavoca kahle.
• Ukufaneleka Buddy: Gym Workout Log. Lolu hlelo lokusebenza lweselula lubandakanya izinhlelo zokuqeqesha ngesigaba, njengokuzivocavoca okuyisisekelo.

Ukudla okudlela endlini

Ukuzivocavoca kuhle empilweni yakho yonke. Kepha uma unesifo se-GI, ukulimala, noma isimo sempilo esingapheli, khuluma nodokotela wakho ngaphambi kokuqala uhlelo olusha lokuzivocavoca. Bangakusiza ufunde imingcele yakho futhi banikeze ukuqonda okwengeziwe ngezinzuzo zokuzivocavoca ngesimo sakho.

Uma ususungule inqubo yokuzivocavoca esebenza kuwe, namathela kuyo. Kuzofanele uzinikele ngokuphelele empilweni nasenhlalakahleni yakho ukuze uzuze izinzuzo zokuzivocavoca umzimba.