Izibonelelo ezi-5 zezempilo zebhayisekile yomthambo

Umxholo

• 1. Inceda ukunciphisa umzimba
• 2. Ukhusela amalungu
• 3. Yonyusa amandla kunye neethoni zemilenze
• 4. kuthintela isifo sentliziyo
• 5. Kunciphisa uxinzelelo
• Ungayilawula njani ngokuchanekileyo ibhayisekile

Ibhayisekile yokuzivocavoca yenye yeendlela ezithandwayo zokuzilolonga ukunciphisa umzimba kunye nokunyusa ukunyamezela kwemisipha yemilenze yakho.

Ukuzivocavoca kolu hlobo lwezixhobo kunokwenziwa kwiiklasi zokujikeleza, kwindawo yokuzivocavoca, okanye kwintuthuzelo yekhaya, kuba ungathenga iintlobo ezahlukeneyo zokuhamba ngeebhayisikile ezihambelana neemfuno zomntu ngamnye kunye nokufumaneka kwemali.

Nangona, kwabanye abantu, kunokubonakala ngathi kukuphindaphinda kwaye kuyadika umthambo, inyani kukuba olu hlobo lomthambo lunezinzuzo ezininzi zempilo, ngakumbi ukunciphisa umzimba, ukuthambisa imilenze kunye nokuphucula impilo yentliziyo yakho.

1. Inceda ukunciphisa umzimba

Lo ngumsebenzi ogqwesileyo wentliziyo ovumela ukuba utshise ukuya kwi-260 yeekhalori kwimizuzu nje engama-30, ukuba ngumlingane obalulekileyo kuye nabani na ozama ukunciphisa umzimba okanye ukuphelisa amanqatha asekhaya.

Ukuzivocavoca ngebhayisikili yokuzivocavoca kungasetyenziselwa abo bazama ukwandisa ubunzima bemisipha, kuba, ukuba nje kungenziwa ngokunyaniseka, kunceda ukutshisa amanqatha, kushiya kuphela ubunzima obunzima obakhelwe ngexesha loqeqesho.

Jonga ukutya ukuze ugqibezele ukuqhuba kwakho ngebhayisikile kwaye unciphise umzimba ngokukhawuleza.

2. Ukhusela amalungu

Ukuzivocavoca kwibhayisikili yokuzivocavoca okanye ukuthatha inxaxheba kwiiklasi zokujikeleza kwindawo yokuzivocavoca, umzekelo, zikhetho ezintle zokugcina impilo xa uphulukana nokulimala kwamathambo.

Kungenxa yokuba, olu hlobo lokuzilolonga, xa lwenziwe ngokuchanekileyo, luyalinciphisa kakhulu ifuthe kunyonga, idolo kunye namaqatha, ngakumbi xa kuthelekiswa neminye imisebenzi enjengokubaleka, intambo yokutsiba okanye ukudlala ibhola, umzekelo.

Jonga ukuba ungatya ntoni ukukhusela kunye nokuqinisa amalungu akho.

3. Yonyusa amandla kunye neethoni zemilenze

Ukunyamezela kwemisipha kukukwazi ukuba umsipha uqhubeke nokusebenza xa sele usetyenziswa ixesha elide. Ke, xa unyathela ngenyawo kwibhayisikile yokuzivocavoca, izihlunu ziya kulunga kwaye zomelele kwaye zenze iitoni ngakumbi, ngakumbi kwimilenze nakwimpundu.

Ngokwandisa amandla kunye nonyamezelo lwezihlunu kunokwenzeka ukuba kuphuculwe impilo yamathambo kunye nemisipha ejikelezileyo, ebangela ukwanda kwamandla kwimisebenzi yemihla ngemihla, ukuthintela ukwenzakala.

4. kuthintela isifo sentliziyo

Ukuzivocavoca kwibhayisikile yokuzivocavoca luhlobo olubalulekileyo lokuzivocavoca ngentliziyo, njengoko kunciphisa uxinzelelo lwegazi, kuphucula ukusebenza kwentliziyo kunye nokulawula amanqanaba eswekile yegazi. Ukongeza, iyanciphisa ne-cholesterol embi, ngelixa isonyusa i-cholesterol elungileyo, inciphisa umngcipheko we-clot form.

Ke kuyenzeka ukuba uphephe iingxaki ezahlukeneyo zempilo ezinje ngoxinzelelo oluphezulu lwegazi, isifo sentliziyo, ukubetha kwentliziyo okanye itrombosis, umzekelo.

Jonga kwakhona izityalo ezili-9 ezinokukhusela impilo yentliziyo yakho.

5. Kunciphisa uxinzelelo

Ukwenza imizuzu engama-30 kwibhayisikile emileyo okanye ukuthatha inxaxheba kwiklasi yokuzilolonga Ukujikeleza ibangela ukuba umzimba ukhulule i-adrenaline kunye ne-endorphins, enceda ukunciphisa amanqanaba oxinzelelo, ukongeza ekomelezeni amajoni omzimba kunye nokudala imvakalelo yolonwabo kunye nemincili.

Jonga uluhlu lweendlela zokuphumla ezinceda ekunciphiseni uxinzelelo.

Ungayilawula njani ngokuchanekileyo ibhayisekile

Ukwazi ukuba ungayisebenzisa njani kwaye uyilawule njani ibhayisekile yomthambo lelinye lawona manyathelo abaluleke kakhulu okuqinisekisa iziphumo ezilungileyo kunye nokuthintela ukwenzakala. Ukulungiselela le nto, kubalulekile ukuba wazi ezinye zeenkcukacha ezinje:

• Ukuphakama kwesihlalo: kufuneka ivumele, emva kokuhlala, ukugcina umlenze ugobile kancinane xa iphedu ikwindawo ephantsi kakhulu yentshukumo;
• Indawo yokuhlala: kufuneka ivumele idolo ukuba lifane nophedi;
• Ibha yokubamba: kufanelekile ukuba ufikelele kwizibambo ezineengalo ezigobile kancinci, ukugcina umqolo uthe nkqo kwaye namagxa ekhululekile.

Kwiiklasi zokujikeleza, utitshala uhlala enceda umntu ngamnye ukuba ahlengahlengise ibhayisekile yakhe, ngakumbi xa kungowokuqala ukwenza olu hlobo lomthambo.