Eyona mithambo ilungileyo yokuNceda ukugaya

Umxholo

• 1. Yoga
• 2. I-Tai chi
• 3. Ukuphefumla nzulu
• 4. Ukuhamba
• 5. Ukuziqhelanisa okungundoqo
• Yise kude

Ushwankathelo

Ukuzilolonga rhoqo kunokukunceda ukuhamba kokutya kwinkqubo yakho yokwetyisa, ukudumba okuphantsi, kunye nokuphucula impilo yakho iyonke. Kodwa ukufumana umsebenzi olungileyo wokunceda ukwetyisa kunokuba yinkohliso, ngakumbi ukuba unengxaki yesisu (GI).

Nazi iintlobo ezintlanu zokuzilolonga ezinokunceda ukwetyisa kwaye zikuncede uzive ungcono.

1. Yoga

Abantu abaninzi, iyoga yinto yokomoya. Kwakhona, ukuma, ukuphefumla, kunye nokucamngca konke kunceda ukuphucula impilo yakho yomzimba kunye nengqondo.

Kuphononongo luka-2016 olubandakanya abantu abanesifo sikaCrohn esingasebenziyo okanye esipholileyo, abaphandi bafumanise ukuba ukuzivocavoca umzimba ngokulinganayo kunye neyoga kuphucule umgangatho wobomi kunye noxinzelelo kumanqanaba ngaphandle kweziphumo ezibi.

Uninzi lweempawu zeyoga zikhuselekile ngokubanzi. Kodwa ukuba awazi ukuba uzenze njani ngokuchanekileyo, unokuzenzakalisa. Ungaqala ngokufunda izinto ezimbalwa suku ngalunye. Ukuba awazi ukuba uqale ngaphi, zininzi ii -apps kunye nevidiyo ezilungiselelwe abaqalayo ngenkqubela phambili.

Ukuba ungaphezulu komsebenzi weqela, bhalisela iklasi. Oku kuyakuqinisekisa ukuba uqhuba ngokuchanekileyo ngokuchanekileyo. Iiklasi zinokuhlala kwimizuzu engama-60 ukuya kuma-90 kwaye zidibane amatyeli aliqela ngeveki. Nazi ezinye izixhobo zokukunceda uqalise:

• I-Yoga yemihla ngemihla-Ukuzivocavoca kunye nokuLunga. Le app yeselfowuni ibonelela ngeeklasi zeyoga ezikhokelwayo ngemiyalelo yenyathelo ngenyathelo. Unokubuza imibuzo yabahlohli, kunye nokuthelekisa amanqaku kunye nokufumana inkuthazo kwabanye abafundi.
• Fumana utitshala obhalisiweyo weyoga. Esi sisiseko sedatha esikhangela kwi-Yoga Alliance.
• Fumana umhlohli weyoga. Olu luhlu lweenkcukacha ezinokukhangelwa kwi-IDEA yezeMpilo kunye noMbutho woBuchule.

2. I-Tai chi

I-Tai chi yindlela yakudala ebandakanya uthotho lweentshukumo ezihamba kancinci kunye nokuphefumla okunzulu. Yindlela enefuthe elisezantsi lokuzolula nokuzilolonga.

Nangona kukho indawo yezifundo ezingaphezulu, uphando lubonisa ukuba i-tai chi inokuphucula umgangatho wobomi kubantu abaphilileyo kunye nalabo abanezifo ezingapheliyo.

Ukufumana isibonelelo esipheleleyo se-tai chi, kuya kufuneka uyenze ngokuchanekileyo. Unokufunda kwividiyo, kodwa kunokuba mnandi ngakumbi ukujoyina iklasi ekhokelwa ngumqeqeshi onamava. Funda nzulu:

• Fumana umyaleli we-tai chi. Olu lolunye ugcino lwedatha ekhangekayo evela kuMbutho wezeMpilo kunye noQeqesho lweIDEA.
• I-Tai Chi Imizuzu emi-5 ngosuku. Olu luhlu lwevidiyo luyilelwe abaqalayo kwaye lubonelela ngeentshukumo ezisisiseko onokuzenza kwimizuzu nje embalwa.
• I-Tai Chi kunye neQi Gong yezeMpilo kunye nokuPhila kakuhle. Oku kusuka kwiZiko leLizwe leMpilo eQinisekayo kunye neHlanganisiweyo kukuthatha kwisingeniso ukupholisa malunga nemizuzu eli-15.

3. Ukuphefumla nzulu

Ukuphefumla okunzulu yinxalenye ebalulekileyo yeyoga kunye ne-tai chi, kodwa inokuma yodwa njengomthambo. Uxinzelelo lunokuchaphazela amajoni akho omzimba, akushiye usengozini enkulu kwiingxaki zempilo. Ukucotha, ukuphefumla nzulu kuzalisa imiphunga yakho ngeoksijini kwaye kunokunceda ekunciphiseni uxinzelelo.

Lo msebenzi ulula wokuphefumla sisiqalo esihle:

1. Fumana indawo ezolileyo, efanelekileyo okanye yokuhlala.
2. Thatha umoya omde, onzulu ngeempumlo. Gxila kwimvakalelo yesifuba sakho kunye nesisu esandayo njengoko imiphunga yakho igcwalisa umoya.
3. Phefumlela ngaphandle ngomlomo okanye ngempumlo. Yenza oku kangangemizuzu eli-10 ukuya kwengama-20 yonke imihla.

Nje ukuba uqhelane nalo mkhuba, zama ezinye iindlela zokuphefumla, ezinje:

• Ukuphefumla + Umqeqeshi oPhefumlayo olula. Le app yeselfowuni ibandakanya iiseshoni ezikhokelwayo ezihlala ukusuka kumzuzu omnye ukuya kweyure.
• Impendulo yokuphumla. Kule vidiyo yokucamngca yemizuzu eyi-17 ekhokelwa yiNkqubo yezeMpilo yeNtaba yeSinayi, uzivale nje amehlo ulandele.
• Ukuphefumla kwendalo iphela-iPranayama. Le app yeselfowuni ikunceda ukuba uziqhelanise neendlela zokuphefumla kwaye ibandakanya iikhosi zesiko zabaqalayo kubafundi abaphambili.

4. Ukuhamba

Xa kuziwa kwisifo sesibindi sokuvuvukala (IBD), ukuzivocavoca ngokulinganayo kunokunciphisa iimpawu ze-IBD. Kukwacetyiswa ukuba kuphuculwe iingxaki kunye nomgangatho wobomi ngokubanzi. Ukuzivocavoca okunzima kunokunyusa impendulo yokuvuvukala, ukwenza ukuhamba ngokufanelekileyo.

Ukuba awukwenzi umthambo okwethutyana, ungaqala ngokuhambahamba kancinci ujikeleze ibhloko kanye ngemini kwaye wakhe ukusuka apho. Nazi iingcebiso ezimbalwa zokufumana uninzi lokuhamba kwakho:

• Qaphela ukuma kwakho. Gcina umqolo wakho uthe tye, kodwa ungabi lukhuni.
• Vumela iingalo zakho zijike ngokukhululekileyo.
• Inyathelo ukusuka kwisithende ukuya ezinzwaneni.
• Khetha izihlangu ngenkxaso ye-arch elungileyo kunye ne-soles eguqukayo.
• Cwangcisa ishedyuli kwaye ucwangcise indlela yakho.
• Ukuba kunzima ukuhlala unomdla, mema umntu ukuba ahambe nawe.
• Ukuba ukuhamba ngaphandle akusebenzi kuwe, zama ukusebenzisa i-treadmill ekhaya okanye kwindawo yokuzivocavoca.
• Ukuba uphoswa ngumhla, sukuxinezeleka malunga nawo. Qalisa nje kwakhona ngomso.

Zininzi iindlela zokujonga inkqubela yakho kunye nokugcina izinto zinomdla. Umzekelo:

• Umsebenzi weTrander Pedometer. Le app yeselfowuni ikuvumela ukuba ulandelele amanyathelo akho kunye nomgama xa uhambisa ifowuni yakho.
• Umculo obalekayo wasentwasahlobo. Lolu hlelo lokusebenza lweselula likuvumela ukuba wenze uluhlu lwakho lokudlala oluhambayo ukuze uhlale ukhuthazekile.
• UkuSebenza ngokuSebenza kunye noMcwangcisi weSidlo. Lolu hlelo lokusebenza lweselula lubonelela ngokuhamba ngokusebenza ngokusekwe kwinqanaba lakho lokuqina, kunye neengcebiso ezininzi kunye neendlela zokukhuthaza.

5. Ukuziqhelanisa okungundoqo

Sonke sinokuzuza kwisisu esomeleleyo kunye nezihlunu zangasemva. I-Situps, i-crunches zesisu, kunye neeplanga ziyimizekelo yokuzivocavoca umzimba. Kubaluleke ngokwenene ukwenza umthambo ongundoqo ngokuchanekileyo ukunqanda ukwenzakala emqolo. Umqeqeshi wakho unokukunceda ukuba ukukhombe kwicala elifanelekileyo. Okanye unokufunda kwiividiyo kunye neeapps ezinje:

• Umzuzu we-12 uQalile ukuSebenza. Le vidiyo ibonelela ngemiyalelo yenyathelo ngenyathelo lokuhlala phantsi ukuphucula imisipha yakho engundoqo.
• UkuSebenza kweMihla ngemihla ngo-Ab Fitness. Le app yeselfowuni inceda ukusebenza kwi-abs yakho kwimizuzu emi-5 ukuya kweli-10 ngosuku. Ibandakanya iividiyo ezikubonisa indlela yokwenza umthambo ngokuchanekileyo.
• Ukomelela kukaBuddy: Ukungena kwiGym Workout. Le app yeselfowuni ibandakanya izicwangciso zoqeqesho ngokwamacandelo, njengemithambo engundoqo.

Yise kude

Ukuzilolonga kulungile kwimpilo yakho iyonke. Kodwa ukuba unesifo se-GI, ukonzakala, okanye imeko yezempilo engapheliyo, thetha nogqirha wakho ngaphambi kokuqala inkqubo entsha yokuzivocavoca. Banokukunceda ufunde imida yakho kwaye banike ukuqonda ngakumbi ngezibonelelo zokuzilolonga kunye nemeko yakho.

Nje ukuba useke inkqubo yomthambo esebenzayo kuwe, ncamathela kuyo. Kuya kufuneka uzibophelele ngokupheleleyo kwimpilo nakwintlalo-ntle yakho ukuze uvune izibonelelo zokuzilolonga.