Mayelana 'Nobuso Bomgijimi': Iqiniso noma Inganekwane Yasemadolobheni?

-Delile

• Buyini ngempela ubuso bomgijimi?
• Ingabe ukugijima kubangela ubuso bomgijimi?
• Ungasinakekela kanjani isikhumba sakho ngaphambi, ngesikhathi nangemva kokugijima
• Izinzuzo eziningi zokugijima
• Ukugijima kushisa ama-calories futhi kungakusiza wehlise isisindo
• Ukugijima kungasiza ukunciphisa izimpawu ezihambisana nokukhathazeka nokudangala
• Ukugijima kuhle enhliziyweni yakho futhi kusiza ukuvikela ezifweni ezithile
• Izingozi ezingaba khona zokugijima
• Ukugijima kungaholela ekulimaleni ngokweqile
• Ukugijima kungadala izimo ezithile noma ukulimala ukuthi kube kubi kakhulu
• Ukudla okudlela endlini

Kungenzeka yini ukuthi wonke lawo makhilomitha obukade uwangena ungene kube yisona sizathu sobuso bakho?

"Ubuso bomgijimi," njengoba kubizwe kanjalo, yigama abanye abantu abalisebenzisayo ukuchaza indlela ubuso obungabukeka ngayo ngemuva kweminyaka eminingi isebenza.

Futhi ngenkathi ukubukeka kwesikhumba sakho kungashintsha ngenxa yezici ezahlukahlukene, ukugijima akubangeli ukuthi ubuso bakho bubukeke ngale ndlela.

Ukwehlukanisa amaqiniso nezinsumansumane, sacela odokotela abahlinzayo abahlinzekwa ngamabhodi ababili ukuthi balinganise le nganekwane yasemadolobheni futhi basinike iqiniso langempela ngobuso bomgijimi. Qhubeka ufunde ukuze ufunde kabanzi.

Buyini ngempela ubuso bomgijimi?

Uma ngabe ubuzungeze umphakathi osebenzayo nganoma isiphi isikhathi, kungenzeka ukuthi uke wezwa igama elithi "ubuso bomgijimi."

Lokho okushiwo abangani bakho akubusikho ubuso obenzayo lapho weqa umugqa wokuqeda. Esikhundleni salokho, ukubukeka kwesikhumba esi-gaunt noma se-saggy okungakwenza ubukeke ukhulile ngeminyaka eyishumi.

Isizathu, ngokusho kwamakholwa, ukuthi konke ukuqhuma kanye nomthelela ekugijimeni kubangela isikhumba ebusweni bakho, futhi ikakhulukazi, izihlathi zakho, ukuba zintengantenge.

Abanye abantu baphinde bakhombe kumafutha omzimba aphansi, noma ekushisweni yilanga ngokweqile, zombili okuyizimbangela ezingokoqobo kunombono wokubhampa.

Ingabe ukugijima kubangela ubuso bomgijimi?

Uma ubhekene nobuso bomgijimi noma ukhathazekile ngokuthi isikhumba sakho sizoya ngaseningizimu ngokuzumayo uma ufaka amamayela amaningi kakhulu, ungakhathazeki.

Ngokusho kukaDkt. Kiya Movassaghi, udokotela ohlinzayo ohlonishwayo we-triathlete futhi owaziwayo ezweni lonke, ukugijima akubangeli ubuso bakho ukuthi bubukeke ngale ndlela.

Lokho kusho ukuthi uyakuveza ukuthi inhlanganisela yokuba nomzimba omncane futhi ohlangabezana nokuchayeka isikhathi eside elangeni, noma ngabe kwenzeka kanjani, kuzoholela ekubukekeni ngobuso.

"Abalimi abancane, abagibeli bokushibilika eqhweni, abasebenza kwezokwakha, abasolwandle, amatilosi, abadlali bethenisi, abagibeli bamabhayisikili, abagibeli begalufu - uhlu lungaqhubeka - luvame ukuba nezici ezifanayo," usho kanje.

Ngakho-ke, kungani amahemuhemu okuthi ukugijima kubangela ukuthi ubuso bakho buguquke?

"Abantu bamane badidanise i-causation nokulungiswa," kusho uMovassaghi. "Lokho esikubiza ngokuthi 'ubuso bomgijimi' empeleni kuvame ukuhambisana nohlobo lomzimba lomgijimi nendlela yakhe yokuphila, kepha ukugijima akubangeli ukuthi umuntu abe nobuso obugqamile."

Inganekwane yasemadolobheni ehlanganise lokhu kubukeka empeleni idalwa ukulahleka kwevolumu nokunwebeka kwesikhumba.

"Njengoba sikhula, isikhumba sethu sikhiqiza i-collagen ne-elastin encane, futhi ukuvezwa yimisebe ye-UV kusheshisa le nqubo," kusho uMovassaghi.

Lokho kunengqondo; inqubo yokuguga nokuchayeka elangeni kuthinta isikhumba sethu. Izindaba ezimnandi? Kunezinyathelo ongazithatha ukubambezela le nqubo.

Ungasinakekela kanjani isikhumba sakho ngaphambi, ngesikhathi nangemva kokugijima

Yize ubuso bomgijimi kuyinganekwane yasemadolobheni, kusadingeka ukuthi ukhuthalele ukunakekela isikhumba sakho, ikakhulukazi uma uzivocavoca ngaphandle.

UDkt. Farrokh Shafaie, udokotela ohlinzayo oqinisekisiwe webhodi, uthi ukuthatha lezi zinyathelo ezibucayi ukuvikela isikhumba sakho:

1. Njalo gcoba i-sunscreen ngaphambi kokugijima. Ukuhlala uvikelekile ngesikrini selanga esifanele se-SPF kungasiza ekunciphiseni ukuvezwa kwakho yimisebe eyingozi ye-ultraviolet futhi kwehlise namathuba akho okushiswa yilanga.
2. Gcoba njalo ngemuva kokusebenzisa ukhilimu wosuku olwa nokuguga noma wokuphakamisa / wokuphalaza ukuze uphinde uvuselele isikhumba.
3. Qiniseka ukuthi uphuza amanzi amaningi. I-hydration engafanele ibhekene nephesenti eliphezulu lezifo ezihlobene nesikhumba.

Ngokwengeziwe, ukufaka isigqoko noma i-visor yelanga ngaso sonke isikhathi kungasiza ukuvikela isikhumba sakho namehlo elangeni. Futhi, kumanzisa umjuluko!

Izinzuzo eziningi zokugijima

Manje njengoba sesiyichithile inganekwane futhi sezwa amaqiniso, sekuyisikhathi sokubheka zonke izizathu ongase uthande ukuzithatha (noma uqhubeke) usebenza.

Yize kungesilo uhlu oluphelele lwezinzuzo, nazi ezinye zezizathu ezivame kakhulu zokushaya umgwaqo.

Ukugijima kushisa ama-calories futhi kungakusiza wehlise isisindo

Esinye sezizathu eziphezulu abantu abaningi bebopha izicathulo zabo namakhanda abo ngaphandle ukugcina noma ukunciphisa isisindo.

Lokhu kunengqondo, ikakhulukazi uma ucabanga ukuthi imizuzu engama-30 yokugijima ku-6 mph, ngokusho kweHarvard Health, ingashisa:

• Amakhalori angama-300 womuntu ongamakhilogremu ayi-125
• Amakholori angama-372 womuntu ongamakhilogremu ayi-155
• Amakhalori angama-444 womuntu ongamakhilogremu angu-185

Ukugijima kungasiza ukunciphisa izimpawu ezihambisana nokukhathazeka nokudangala

Ukugijima nezinye izinhlobo zomsebenzi womzimba kungadlala indima enkulu ekwehliseni izimpawu ezihambisana nokudangala nokukhathazeka.

Ukuvivinya umzimba nakho kungavimbela noma kubambezele ukuqala kokuphazamiseka kwengqondo okuhlukile, ngokusho kwe-

Kubalulekile ukuqaphela ukuthi ukuvivinya umzimba akuyona indawo yezinye izindlela zokwelapha, njengokululekwa noma ukwelashwa.

Esikhundleni salokho, kungaba yingxenye yohlelo lokwelashwa jikelele lokudangala noma ukukhathazeka.

Ukugijima kuhle enhliziyweni yakho futhi kusiza ukuvikela ezifweni ezithile

Ukugijima nokunye ukuzivocavoca kwenhliziyo kungakusiza ekuvikeleni ezifweni zenhliziyo, umfutho wegazi ophakeme, kanye nohlangothi, phakathi kwezinye izimo ezihlobene.

Imibiko yokuthi ukuvivinya umzimba njalo kunganciphisa ubungozi bakho:

• ezinye izinhlobo zomdlavuza
• isifo sikashukela
• isifo senhliziyo

Futhi, ukuzivocavoca umzimba njalo kunga:

• umfutho wegazi ophansi
• khulisa amazinga e-cholesterol e-HDL (amahle)
• ukunciphisa ama-triglycerides

Izingozi ezingaba khona zokugijima

Njenganoma iyiphi enye indlela yokuzivocavoca, ngaphezu kwezinzuzo eziningi, ukusebenza nakho kuza nezingozi ezithile ezingaba khona.

Yize izingozi eziningi zixhomeke esimweni sempilo yakho nangokomzimba wakho wamanje, ezinye zikhona jikelele kubagijimi abaningi.

Ukugijima kungaholela ekulimaleni ngokweqile

Ukulimala ngokweqile kuvame kakhulu kubagijimi bawo wonke amazinga. Ngokwengxenye kungenxa yokuwohloka komzimba wakho kusuka ekushayweni kwepavumente, kodwa futhi nasemisipheni, emalungeni nasemigudwini engakulungele ukuthatha umthwalo.

Isibonelo, lokhu kulimala kungenzeka ngabagijimi abasha abenza okuningi kakhulu ngokushesha okukhulu, noma abagijimi abanesipiliyoni abangaweleli ukuqeqesha noma abavumela ukuphumula okwanele ukuba kubuye.

Ukugijima kungadala izimo ezithile noma ukulimala ukuthi kube kubi kakhulu

Uma njengamanje ulimele noma ululama ekulimaleni, noma unesimo sempilo esingaba sibi kakhulu uma ugijima, ungahle uthande ukuthola uhlobo olusha lokuzivocavoca.

Ukulimala okuthile, ikakhulukazi emzimbeni ongezansi, kudinga ukululama ngokuphelele ngaphambi kokufaka amamayela athile. Okunye kokulimala okuhlobene nokugijima okuvamile kufaka:

• plantar fasciitis
• I-Achilles tendonitis
• izingcezu ze-shin
• i-iliotibial band syndrome
• ukucindezeleka ukuphuka

Futhi, ukugijima kungenza izimpawu zesifo samathambo zibe zimbi kakhulu ngaphandle kokuqapha okuthile. Ukugwema ukwanda kwezimpawu zesifo samathambo, i-Arthritis Foundation incoma ukuthi:

• kuhamba kancane
• ulalele umzimba wakho
• ukugqoka izicathulo ezifanele
• egijima ezindaweni ezithambile, njenge-asphalt noma utshani

Ukudla okudlela endlini

Izihlathi ezinciphile, eziyize ongazibona kwabanye abagijimi azibangelwa ngqo ukugijima, okuphambene nenkolelo edumile.

Ukuntuleka kokuvikelwa yilanga kungaba yicala, noma ukumane kwehle isisindo.

Kungakhathalekile ukuthi siyini isizathu, ungavumeli le nganekwane yasemadolobheni ikugcine ungazitholi zonke izinzuzo ezimangalisayo eziza nokusebenza.