Izibonelelo eziphambili zempilo zokuhamba

Umxholo

• 1. Ukunciphisa ukudumba
• 2. Uthintela izifo
• 3. Yomeleza izihlunu
• 4. Kuphucula ukuma komzimba
• 5. Ukukhuthaza ukuphumla
• 6. Ukuphucula imemori
• Njani ukunciphisa umzimba ngokuhamba
• Ngaba kulungile ukuhamba ngokuzila ukutya?
• Izilumkiso ezibalulekileyo ngexesha lokuhamba

Ukuhamba ngumsebenzi we-aerobic owenziwe nangubani na, nokuba ungakanani na ubudala bomntu, kwaye unezibonelelo ezininzi zempilo, ezinje ngokuphucula inkqubo yentliziyo, ukunciphisa iimpawu zoxinzelelo kunye noxinzelelo, ukomeleza izihlunu kunye nokunciphisa ukudumba.

Ukuze ibe nezibonelelo zokwenyani, kubalulekile ukuba uhambo lwenziwe rhoqo kwaye lukhatshwe yimikhwa elungileyo yokutya, kuba le yindlela onokuthi uhlale uphilile ngayo.

Izibonelelo eziphambili zokuhamba zezi:

1. Ukunciphisa ukudumba

Ukuhamba kunceda ukunciphisa ukudumba emilenzeni naseqatheni, njengoko kuthanda ukujikeleza kwegazi kunye nokunciphisa ukugcinwa kolwelo. Nangona kunjalo, ukuze ukudumba kukwazi ukulwa, kubalulekile ukuba umntu asele iziselo ezininzi ngexesha lasemini, unokutya okusempilweni kunye nokuziqhelanisa nokuhamba rhoqo kangangemizuzu engama-30. Bona ngakumbi malunga nokulwa nokugcinwa kwamanzi kunye nokunciphisa ukudumba.

Ngexesha lokukhulelwa, ukuhamba kukwaboniswa ukunciphisa ukudumba kweenyawo ekupheleni kosuku. Ukongeza, ukuhamba ngexesha lokukhulelwa kunceda ukuphumla, kuthintela ukutyeba kunye nokunciphisa umngcipheko we-pre-eclampsia kunye nesifo seswekile sokukhulelwa, nangona kunjalo indlela yokuhamba kufuneka ikhokelwe ngugqirha obelethisayo.

2. Uthintela izifo

Ukuhamba rhoqo kunceda ukuthintela ezinye izifo, ngakumbi izifo zentliziyo, ezinje nge-atherosclerosis kunye noxinzelelo lwegazi, ukutyeba kakhulu, uhlobo lwesifo seswekile kunye ne-osteoporosis. Kungenxa yokuba izihlunu ezahlukeneyo ziyasetyenzwa ngexesha lomsebenzi womzimba, ukuvelisa inkcitho enkulu yamandla, ukongeza ekuphuculeni ukujikeleza kwegazi.

Ukuhamba kukwakhuthaza ukuthembeka kwemithambo kunye nemithambo, kunciphisa ithuba lokufakwa kwamafutha eludongeni lwenqanawa, oko ke kuthintela i-atherosclerosis, ukongeza ekuphuculeni amandla e-cardiorespiratory. Ukongeza, ukuhamba kuyasebenza ekuthinteleni i-osteoporosis kuba ikhuthaza ukwanda kweethambo, ukuthintela ukonakala kunye nokuhamba kwexesha.

Ukuze uthintelo lwezifo lusebenze ngokuhamba, kubalulekile ukuba umntu abe nemikhwa yokutya esempilweni, ephepha iilekese, iswekile kunye namafutha agqithisileyo. Funda ngendlela yokutya ukutya okunezondlo ukunciphisa umzimba.

3. Yomeleza izihlunu

Ukomeleza izihlunu kwenzeka kuba ngokwenza umthambo rhoqo, izihlunu ziqala ukuthatha ioksijini engaphezulu, zandisa ukusebenza kakuhle kwazo. Ukongeza, njengoko ukuhamba kungumthambo we-aerobic, kukho ukubandakanyeka kweqela lezihlunu, ekufuneka zisebenze kunye, neziphumela ekomelezeni.

4. Kuphucula ukuma komzimba

Njengoko ukuhamba kungumsebenzi obonakalayo obandakanya izihlunu kunye namalungu amaninzi, ukuziqhelanisa rhoqo kunokunceda ukunciphisa iintlungu kunye nokuphucula ukuma komzimba.

5. Ukukhuthaza ukuphumla

Ukuphumla okukhuthazwa kukuhamba kungenxa yokukhutshwa kwehomoni enoxanduva lokuziva ulungile, ngakumbi ii-endorphins kunye neeserotonins, ngexesha lomzimba. Ezi hormone zisebenza ngokuthe ngqo kwiiseli zemithambo-luvo, kwaye zinokulwa notshintsho lwengqondo olufana noxinzelelo kunye noxinzelelo, ukongeza ekubeni nakho ukukhuthaza ukuphumla kwentamo namagxa egxalaba, kuba olu xinzelelo lunokuba lunxulumene noxinzelelo, umzekelo.

6. Ukuphucula imemori

Kukholelwa ukuba ukuzilolonga rhoqo kukwakhuthaza ukuphuculwa kwememori, kuba ukwenziwa komzimba kukhuthaza ukujikeleza kwegazi okukhulu kwingqondo, kuthanda ukuveliswa kweekatecholamines ngexesha lokuzilolonga. Ukuze ufumane esi sibonelelo, kufuneka ukuba uhambo luqhutyelwe yonke imihla, ngesantya esiphakathi kunye nemizuzu engama-30.

Njani ukunciphisa umzimba ngokuhamba

Ukuhamba kunokwenziwa nangaliphi na ixesha naphina, njengakwimithambo, elunxwemeni okanye esitratweni, umzekelo. Ukuhamba ukuze ube sempilweni kwaye utshise iikhalori kubalulekile ukuhamba ngokukhawuleza, ukugcina isantya, ukuze ukuphefumla kukhawuleziswe kwaye akunakwenzeka ukuba uthethe ngokulula. Ukongeza, kuyacetyiswa ukuba ubambe izihlunu zesisu ngaxeshanye, ukugcina imeko echanekileyo kunye nokujija iingalo ngamandla, njengoko le nto inceda ukuphucula ukujikeleza kwegazi.

Ukuba kwenziwe yonke imihla, ukuhamba kuya kuba negalelo ekulahlekeni kwesisindo kunye nokulahleka kwesisu, ukuya kuthi ga kwiikhalori ezingama-400 ngeyure kwaye malunga ne-2.5 cm yesisu ngenyanga kutshiswa. Ukongeza, xa yenziwe kwindawo ethe cwaka kunye nembonakalo entle yomhlaba kunokuba lunyango olukhulu ukulawula uxinzelelo. Qonda ngakumbi malunga nendlela ukuhamba kukunceda ukunciphisa umzimba.

Ngaba kulungile ukuhamba ngokuzila ukutya?

Ukuzila ukutya akuloncedo kwimpilo, njengoko kunokubangela ukuba nesiyezi, isicaphucaphu nokuquleka, njengoko umntu esenokungabi neswekile eyaneleyo egazini ukuhamba. Ke, into elungileyo kukutya isidlo esilula, kunye nee-carbohydrate kunye neziqhamo, ezinje ngesonka kunye nesiselo seziqhamo, umzekelo, ngaphambi kokuzilolonga, ukunqanda ukutya kakhulu ukuze ungaziva ungonwabanga.

Izilumkiso ezibalulekileyo ngexesha lokuhamba

Kubalulekile ukuthatha amanyathelo okhuseleko ngexesha lokuhamba ukuze kungabikho nzakalo okanye iimeko ezinokubangela impilo-ntle yomntu, kucetyiswa:

• Nxiba izihlangu ezintle kunye neempahla ezilula;
• Sela i-250 mL yamanzi ngeyure nganye yokuhamba;
• Sebenzisa i-sunscreen, iiglasi zelanga kunye nomnqwazi okanye ikepusi ukuzikhusela elangeni;
• Gwema amaxesha afudumeleyo, anje phakathi kwentsimbi ye-11 ukuya kweye-4 emva kwemini kunye nezitalato ezixakekileyo
• Yenza imithambo eyoluliweyo ngaphambi nasemva kokuhamba, njengoku kolula imilenze neengalo, ukwenza ukuba kusebenze ukujikeleza nokukhusela inkampu. Yazi ukuba yeyiphi imithambo ekufuneka uyenzile.

Olu khathalelo ekuhambeni lunceda ukuthintela iingxaki zempilo, ezinje ngokwenzakala, ukomisa amanzi emzimbeni, ukubetha kobushushu okanye ukutshiswa lilanga.