Izibonelelo ezi-7 eziphambili zempilo zebhola

Umxholo

• 1. Inceda ukunciphisa umzimba
• 2. Yandisa ubunzima bemisipha
• 3. Inceda ukuthoba uxinzelelo lwegazi
• 4. Yomeleza amathambo
• 5. Ukunciphisa umngcipheko wokuwa kunye nokwaphuka
• 6. Ukunciphisa amathuba oxinzelelo noxinzelelo
• 7. Ithintela ukuqala kwe-Alzheimer's
• Qonda umngcipheko wokudlala ibhola

Ukudlala ibhola kuthathwa njengokuzilolonga ngokupheleleyo, kuba iintshukumo ezinamandla nezingafaniyo ngokubaleka, ukukhaba kunye nokujikeleza, kunceda ukugcina umzimba uhlala usempilweni, ulukhetho olukhulu nakwabasetyhini, kuba iyanceda kuthintelo lwe-osteoporosis kunye neempawu ze-PMS.

Lo mdlalo uyindlela ebalaseleyo yokunciphisa umzimba kunye nokugcina ukwimo elungileyo, ikwalwa noxinzelelo kunye noxinzelelo, ukongeza ekuphuculeni ubomi boluntu, ukuthintela iimeko zokutyeba kakhulu kwabantwana kunye noxinzelelo. Ukufezekisa zonke izibonelelo, kuyacetyiswa ukuziqhelanisa nebhola okungenani imizuzu engama-30, kabini ukuya kathathu ngeveki.

1. Inceda ukunciphisa umzimba

Ngexesha lomdlalo webhola ekhatywayo umzimba wonke kufuneka usebenze kunye, kwaye oku kukhokelela kwinkcitho ephezulu yeekhalori. Isidingo sokuhamba rhoqo kubangela ukutshiswa okukhulu kwamanqatha, kwaye kunokwenzeka ukuba ulahle, kwi-avareji, iikhalori ezingama-250 rhoqo kwimizuzu engama-30.

Ukongeza, ngenxa yomsebenzi onzima womzimba, ibhola ekhawulezayo ikhawulezisa imetabolism, eyenza ukutshiswa kweekhalori kuhlala iiyure ezininzi emva komdlalo.

2. Yandisa ubunzima bemisipha

Ngexesha lokuziqhelanisa nebhola ekhatywayo, amaqela aliqela emisipha kumalungu omabini aphezulu, amalungu asezantsi kunye nesisu asetyenziswa rhoqo, nto leyo ebangela ukukhula kunye nokuphindaphindeka kwemisonto yabo yezihlunu. Ngale ndlela, ekuhambeni kwexesha, iingcali zikhulisa izihlunu ezikhulu kwaye zomelele.

Umanyano lwezemidlalo noqeqesho lobunzima, kabini okanye kathathu ngeveki, lwenza ukomeleza kunye nokufumana ubunzima bemisipha ngakumbi.

Jonga le vidiyo ilandelayo ngezinye iingcebiso zokunyusa ubunzima bemisipha:

3. Inceda ukuthoba uxinzelelo lwegazi

Ukudlala ibhola rhoqo yindlela efanelekileyo yokunceda ukulawula uxinzelelo lwegazi, kuba, njengezinye imidlalo ezifuna ukuhamba komzimba, kuphucula ukusebenza kwentliziyo, ukujikeleza kwegazi nokuhamba kwegazi. Ngale ndlela, lo mdlalo uthintela izifo ezibangelwa luxinzelelo lwegazi oluphezulu, njenge-stroke okanye isifo sentliziyo.

Ukongeza kwinkqubo yentliziyo, ukuziqhelanisa kwebhola ekhatywayo kuvuselela iinkqubo ezahlukeneyo zeglasi kwaye kusebenze ukusebenza kwayo, ukuphucula ukwetyisa, ukhuseleko, ukuphefumla, kunye nokuthintela izifo ezinzulu ezinjengeswekile, icholesterol ephezulu kunye nomhlaza.

Funda ngamanye amacebo okunciphisa uxinzelelo lwegazi ngokwemvelo.

4. Yomeleza amathambo

Inani lecalcium emathanjeni abo badlala ibhola likhulu kunalawo angazenziyo izinto zomzimba. Isikhuthazo esikhulu emzimbeni sinciphisa ilahleko ye-calcium emathanjeni, kwaye bomelele ngakumbi.

Ngale ndlela, lo mdlalo unceda ukuthintela i-osteoporosis, isifo esiqheleke kakhulu kubantu abadala nakwabasetyhini emva kokuyeka ukuya exesheni.

5. Ukunciphisa umngcipheko wokuwa kunye nokwaphuka

Ukuqhutywa kweenyawo kunye neenyawo zinika abantu abenza ibhola ukuba babe bhetyebhetye ngcono, ubukhali kunye nengqondo. Ngale ndlela, ibhalansi iphucula kakhulu, ikhokelela kumngcipheko ophantsi wokuwa kunye nokuqhekeka kwethambo.

6. Ukunciphisa amathuba oxinzelelo noxinzelelo

Ukongeza ekukhululweni kweencindi zamadlala ezizisa intlalo-ntle, ezinje ngee-endorphins kunye ne-serotonin, ukudlala ibhola kuzisa izibonelelo ngokukhuthaza umoya weqela kunye nomsebenzi weqela, kuba kufuneka kusoloko kunxibelelana nabanye abantu kunye nabahlobo. Ngenxa yezi zizathu, ukongeza ekubeni lula kwaye kumnandi, ukuziqhelanisa nalo mdlalo kunciphisa imvakalelo yoxinzelelo okanye usizi, ukuba ngumlingane ogqwesileyo kuthintelo kunye nonyango loxinzelelo kunye noxinzelelo.

Ngezi zizathu, kubafazi, ukuziqhelanisa nebhola ekhatywayo sisixhobo esikhulu ngokuchasene neempawu ze-PMS.

7. Ithintela ukuqala kwe-Alzheimer's

Ukuziqhelanisa nebhola kwenza abantu basabele ngokukhawuleza, kwaye baphuhlise imisebenzi yobuchopho enjengokugxininisa, ukujonga kunye nokuqiqa. Ngale ndlela, ingqondo iyasebenza ngakumbi kwaye ithintele amathuba okuba nesifo sengqondo kunye nesifo sengqondo esixhalabisayo, njenge-Alzheimer's.

Qonda umngcipheko wokudlala ibhola

Ngaphambi kokuba uqale ukudlala ibhola, kubalulekile ukuba ube novavanyo lwezonyango, ngakumbi ukusebenza kwentliziyo ukujonga iingxaki ezinje nge-arrhythmias yentliziyo ethi, xa ingafunyaniswanga, ibe nobungozi ebomini.

Ukongeza, ukuziqhelanisa nebhola ekhatywayo, ezinye iindlela zokukhusela ziyafuneka ukuthintela ingozi, enje:

1. Ukulimala kwemisipha kunye nethambo: Oku kunokwenzeka kwiimeko zokuhamba ngequbuliso ngaphandle kokwanela okwaneleyo kwangaphambili;
2. Umonzakalo: Njengomdlalo ononxibelelwano oluninzi nabanye abantu, kufanele kubekho ukhathalelo olukhulu kunye nokwenzakala okubangelwa yimpembelelo kwabanye abantu okanye izinto, ezinokuba yimivumbo, ukwaphuka okanye ukopha;
3. Ukunxiba ngokudibeneyo: Ukuziqhelanisa nokuziqhelisa ngaphandle kokukhokelwa nguwo nawuphi na umsebenzi kunokubangela ukuba umzimba ufunwe ngokugqithisileyo, kunye nentlala eyenziwe ngamalungu ukuba aphele.

Kuyabonakala ukuba izibonelelo zikudlula kude ukwenzakala kokuziqhelanisa nebhola ekhatywayo, kodwa kuyacetyiswa ukuba wolule ngaphambi okanye emva koqeqesho kwaye, kungcono, ukuba ukhatshwe yingcali, wenze ibhola ekhatywayo iyeza elifanelekileyo kwimpilo nakwintlalo-ntle.