Izinzuzo ezi-4 Zokuzivocavoca Okuvamile

Iphuzu elibalulekile ngokuzivocavoca umzimba

Ukuzivocavoca umzimba kanye nomsebenzi womzimba kuyizindlela ezinhle zokuzizwa ungcono, ukukhuthaza impilo, kanye nokuzijabulisa. Kunezinhlobo ezimbili zeziqondiso zokuzivocavoca zabantu abadala abaningi abanempilo:

• Ukuqeqeshwa Kwenhliziyo
Thola okungenani imizuzu eyi-150 yokuzivocavoca ngamandla aphakathi nendawo noma imizuzu engama-75 yokuzivocavoca ngamandla angaphezulu ngesonto noma ushintshanise phakathi kwalokhu okubili. Kunconywa ukulinganisela amandla okuzivocavoca angaphezulu kwamasonto onke isigamu sehora ngosuku. Ukuze unikeze izinzuzo ezinkulu zezempilo nokusiza ekunciphiseni noma ekulondolozeni isisindo, kunconywa okungenani imizuzu engama-300 ngesonto. Noma kunjalo, ngisho nokuzivocavoca okuncane komzimba kuhle empilweni yakho futhi akufanele kube umthwalo empilweni yakho.

• Ukuqeqeshwa Kwamandla
Qeqesha wonke amaqembu amakhulu emisipha okungenani kabili ngesonto. Umgomo ukwenza okungenani isethi eyodwa yokuzivocavoca yeqembu ngalinye lemisipha usebenzisa isisindo esinzima ngokwanele noma izinga lokumelana. Ukhathele imisipha yakho ngemva kokuphindaphinda okungaba ngu-12 kuya ku-15.

Ukuzivocavoca kwe-cardio okunamandla aphakathi nendawo kuhlanganisa imisebenzi efana nokuhamba ngokushesha, ukugibela ibhayisikili, nokubhukuda. I-cardio enamandla aphakeme ihlanganisa imisebenzi efana nokugijima, isibhakela, kanye nomdanso we-cardio. Ukuqeqeshwa kwamandla kungafaka imisebenzi efana nokusebenzisa izisindo, izisindo zamahhala, izikhwama ezisindayo, isisindo sakho, noma ukukhwela amatshe.
Uma ufuna ukunciphisa isisindo, ukufinyelela imigomo ethile yokufaneleka komzimba, noma ukuthola okwengeziwe kukho, kungadingeka wengeze i-cardio eyengeziwe elinganiselayo.
Khumbula ukubonisana nodokotela wakho ngaphambi kokuqala uhlelo olusha lokuzivocavoca, ikakhulukazi uma ungacaci ngesimo sakho sempilo, ubungazivivinyi isikhathi eside, noma unezinkinga zempilo ezingamahlalakhona njengesifo senhliziyo, isifo sikashukela noma amalunga Ukuvuvukala, njll., uma kwenzeka lesi simo esingenhla, sicela uzivocavoce ngaphansi kwesiqondiso sikadokotela. Inhloso yethu ukwenza umzimba ube nempilo enhle.

1. Ukuzivocavoca ukulawula isisindo

Ukuzivocavoca kungasiza ekuvimbeleni ukukhuluphala ngokweqile noma kusize ekugcineni ukwehla kwesisindo. Uma wenza umsebenzi womzimba, ushisa amakhalori. Uma uvivinya umzimba kakhulu, kulapho ushisa amakhalori amaningi.

Ilawula ukusebenza kwe-metabolic ngokwakha imisipha futhi ikhuthaza ukuqhekeka kwamafutha nokusetshenziswa kwawo. Imisipha ithuthukisa ukumuncwa nokusetshenziswa kwama-fatty acid amahhala egazini. Ukwakhiwa kwemisipha kwandisa nokusetshenziswa kwe-glucose egazini, kuvimbela ukuguqulwa koshukela owedlulele ube amafutha, ngaleyo ndlela kunciphisa ukwakheka kwamafutha. Ukuzivocavoca kwandisa izinga lokuphumula kwe-metabolic (RMR), okungathinta i-fat metabolism ngokuthinta uhlelo lokulawula lwe-neuro-humoral lomzimba. Ukuzivocavoca kungathinta i-fat metabolism ngokuthuthukisa ukuqina kwenhliziyo nokuphefumula.

2. Ukuzivocavoca kusiza ekulweni nezimo zempilo nezifo

• Yehlisa ingozi yesifo senhliziyo. Ukuzivocavoca kuqinisa inhliziyo yakho futhi kuthuthukisa ukujikeleza kwegazi. Ukugeleza kwegazi okwandisiwe kuphakamisa amazinga akho e-oxygen egazini. Lokhu kusiza ekunciphiseni ingozi yesifo senhliziyo njenge-cholesterol ephezulu, isifo semithambo yegazi kanye nokuhlaselwa yinhliziyo. Ukuzivocavoca njalo kunganciphisa nomfutho wegazi kanye namazinga e-triglyceride.

• Kusiza umzimba wakho ukulawula ushukela wegazi kanye namazinga e-insulin. Ukuzivocavoca umzimba kunganciphisa amazinga kashukela egazini lakho futhi kusize i-insulin yakho isebenze kangcono. Lokhu kunganciphisa ingozi yakho ye-metabolic syndrome kanye nesifo sikashukela sohlobo 2. Uma usuvele unesinye salezi zimo, ukuzivocavoca umzimba kungakusiza ukuthi usilawule.

3. Ukuzivocavoca kusiza ukuthuthukisa isimo sengqondo

Abantu abazivocavoca njalo bazinzile ngokomzwelo, bazizwa benamandla kakhulu phakathi nosuku, balala kakhudlwana ebusuku, banezinkumbulo ezingcono, futhi bazizwa bekhululekile futhi benethemba ngabo kanye nempilo yabo.

Ukuzivocavoca njalo kungaba nemiphumela emihle kakhulu ekucindezelekeni, ekukhathazekeni, kanye nase-ADHD. Kuphinde kunciphise ukucindezeleka, kuthuthukise inkumbulo, kukusize ulale kangcono, futhi kuphakamise isimo sakho sengqondo. Ucwaningo lubonisa ukuthi inani elifanele lokuzivocavoca lingenza umehluko wangempela, futhi awudingi ukwenza ukuzivocavoca kube umthwalo empilweni yakho. Kungakhathaliseki ukuthi uneminyaka emingaki noma izinga lokufaneleka komzimba, ungafunda ukusebenzisa ukuzivocavoca njengethuluzi elinamandla lokubhekana nezinkinga zempilo yengqondo, ukukhulisa amandla akho, ukuthuthukisa isimo sakho sengqondo, kanye nokuthola okwengeziwe empilweni yakho.

4. Ukujima kungaba mnandi...nokuxhumana nabantu!

Ukuzivocavoca umzimba kanye nomsebenzi womzimba kungaba mnandi. Kukunika ithuba lokuphumula, ukujabulela ukuphuma ngaphandle noma umane uhlanganyele emisebenzini ekwenza ujabule. Umsebenzi womzimba ungakusiza futhi ukuthi uxhumane nomndeni noma nabangani endaweni yokuzijabulisa.

Ngakho-ke, thatha ikilasi leqembu, hamba uyohamba ngezinyawo, noma uye ejimini ukuze uthole abangane abanomqondo ofanayo. Thola umsebenzi womzimba owuthandayo bese uwenza. unesithukuthezi? Zama into entsha noma wenze okuthile nabangani noma umndeni.