Ngaba Iintsuku Zokuphumla zibalulekile kuMthambo?

Umxholo

• Izibonelelo
• 1. Ivumela ixesha lokuchacha
• 2. kuthintela ukudinwa kwezihlunu
• 3. Ukunciphisa ingozi yokwenzakala
• 4. Ukuphucula ukusebenza
• 5. Ixhasa ukulala okunempilo
• Ungazenza njani iintsuku zokuphumla ngokuchanekileyo
• ICardio
• Ukubaleka
• Ulwakhiwo lomzimba
• Ukwehla kobunzima
• Omele ukwenze kusuku lwakho lokuphumla
• Ukutya kunye neeproteni
• Yoga
• Ukusebenza okunempembelelo ephantsi
• Iimpawu ofuna usuku lokuphumla
• Uza kuthetha nini nepro
• Umgca wezantsi

Sihlala sixelelwa ukuba sihlale sisebenza kwaye senze imithambo rhoqo. Kodwa nokuba uqeqeshela ukhuphiswano okanye uziva ukhuthazekile, okuninzi akusoloko kubhetele.

Iintsuku zokuphumla zibalulekile kanye njengokuzilolonga. Ngapha koko, irejimeni yempumelelo yomzimba ayigqibanga ngaphandle kweentsuku zokuphumla.

Ukuthatha ikhefu rhoqo kuvumela umzimba wakho ukuba uphinde ubuye uzilungise. Inxalenye ebalulekileyo yenkqubela phambili, nokuba ungakanani umgangatho womzimba wakho okanye umdlalo. Ngaphandle koko, ukutsiba iintsuku zokuphumla kunokukhokelela kukugqithisa okanye ukudinwa.

Izibonelelo

Nanku ukukhangela kwiinzuzo zokuthatha iintsuku zokuphumla eziqhelekileyo.

1. Ivumela ixesha lokuchacha

Ngokuchasene nenkolelo edumileyo, usuku lokuphumla alukho malunga nokuba livila esofeni. Ngeli xesha ezenzekelayo iziphumo zokuzilolonga. Ngokukodwa, ukuphumla kubalulekile ekukhuleni kwemisipha.

Ukuzilolonga kudala iinyembezi ezincinci kwimisipha yakho. Kodwa ngexesha lokuphumla, iiseli ezibizwa ngokuba zii-fibroblast ziyayilungisa. Oku kunceda izicubu ziphilise kwaye zikhule, zikhokelele kwimisipha eyomeleleyo.

Imisipha yakho igcina iikhabhohayidrethi ngohlobo lweglycogen. Ngexesha lokuzilolonga, umzimba wakho uphula i-glycogen ukuze uphembelele ukuzilolonga kwakho. Ukuphumla kunika umzimba wakho ixesha lokuzalisa ezivenkile zamandla ngaphambi kokuzilolonga kwakho okulandelayo.

2. kuthintela ukudinwa kwezihlunu

Ukuphumla kuyimfuneko ukuphepha ukukhathala okubangelwa ngumzimba. Khumbula, ukuzilolonga kuphelisa amanqanaba akho emisipha ye-glycogen. Ukuba ezi venkile azitshintshwanga, uya kuba nokudinwa kwezihlunu kunye nokukhathazeka.

Kwaye izihlunu zakho zifuna i-glycogen ukuze isebenze, nokuba awusebenzi. Ngokufumana ukuphumla ngokwaneleyo, uya kuthintela ukudinwa ngokuvumela iivenkile zakho ze-glycogen zizalise.

3. Ukunciphisa ingozi yokwenzakala

Ukuphumla rhoqo kubalulekile ukuze uhlale ukhuselekile ngexesha lokuzilolonga. Xa umzimba wakho usebenza kakhulu, uya kuba nakho ukuwa kwifom, wehle ubunzima, okanye uthathe inyathelo elingalunganga.

Ukugqithisa kukwaveza izihlunu zakho ukuphindaphinda uxinzelelo kunye noxinzelelo. Oku kwandisa umngcipheko wokonzakala okugqithisileyo, kunyanzelisa ukuba uthathe iintsuku ezininzi zokuphumla kunokuba bekucwangcisiwe.

4. Ukuphucula ukusebenza

Xa ungafumani kuphumla ngokwaneleyo, kunokuba nzima ukwenza indlela yesiqhelo, kungasathethwa ke ngokucela umngeni. Umzekelo, usenokungakhuthazeki kangako ukuba wenze enye impendulo okanye usebenze enye imayile.

Nokuba uyazityhala, ukugqwesa ngaphezulu kunciphisa ukusebenza kwakho.Unokuba namava anciphise ukunyamezela, amaxesha okuphendula kancinci, kunye nokungahambi kakuhle.

Ukuphumla kunesiphumo esichaseneyo. Yonyusa amandla kwaye ithintele ukudinwa, okulungiselela umzimba wakho ukuba usebenze ngempumelelo.

5. Ixhasa ukulala okunempilo

Ngelixa ukuzilolonga rhoqo kunokubuphucula ubuthongo bakho, ukuthatha iintsuku zokuphumla kuluncedo.

Umsebenzi womzimba wonyusa amandla ekonyusa amandla njengehortisol kunye neadrenaline. Ukuzilolonga rhoqo, nangona kunjalo, kuyazivelisa ezi hormone. Uya kuba nexesha elinzima lokufumana ubuthongo obulungileyo, obenza mandundu ukudinwa nokudinwa.

Ukuphumla kunokukunceda ulale ngcono ngokuvumela iihomoni zakho ukuba zibuyele kwimo yesiqhelo, elungeleleneyo.

Ungazenza njani iintsuku zokuphumla ngokuchanekileyo

Usuku lokuphumla olufanelekileyo lukhangeleka ngokwahlukileyo kumntu ngamnye. Kuxhomekeka kubunzulu kunye nokuhamba rhoqo kwesiqhelo sakho, kunye nendlela ophila ngayo ngaphandle kokuzilolonga.

Nangona kunjalo, kukho izikhokelo ngokubanzi zokubandakanya iintsuku zokuphumla kwimisebenzi eyahlukeneyo.

ICardio

Ngokwesiqhelo, iintsuku zokuphumla azifuneki kwi-cardio elula. Oku kubandakanya imisebenzi enjengokuhamba ngokuzonwabisa okanye ukudanisa kancinci. Kukhuselekile ngokwaneleyo ukwenza yonke imihla, ngaphandle kokuba ugqirha wakho utshilo ngenye indlela.

Kodwa ukuba wenza umsebenzi ophakathi okanye onamandla we-aerobic, iintsuku zokuphumla zibalulekile. Kuyacetyiswa ukuba uthathe usuku lokuphumla rhoqo kwiintsuku ezintathu ukuya kwezintlanu. Ukuba wenza i-cardio enamandla, uya kufuna ukuthatha iintsuku zokuphumla rhoqo.

Unako nokuba nosuku lokuphumla olusebenzayo ngokwenza ukuzilolonga okulula, njengokuzolula kakuhle.

Ukufumanisa ukuba kufuneka uphumle nini, jonga izindululo zomsebenzi we-aerobic. Kwiveki nganye, abantu abadala kufuneka bathathe imizuzu eli-150 ukuya kwengama-300 yomsebenzi ophakathi okanye imizuzu engama-75 ukuya kwengama-150 yomsebenzi onamandla. Unokwenza udibaniso lomsebenzi ophakathi kwaye onamandla.

Ezi zikhokelo zinokukunceda ucwangcise iintsuku zakho zokuphumla. Umzekelo, ukuba ungathanda ukwenza iintsuku ezintathu zeeseshoni ezinamandla zemizuzu engama-50, unokucwangcisa iintsuku zokuphumla kunye nokunye ukuzilolonga okubajikelezileyo.

Ukubaleka

Ngelixa ukuqhuba kuyindlela ye-cardio, ihlala ifuna indlela eyahlukileyo kwiintsuku zokuphumla.

Ukuba usaqala, qala ukubaleka iintsuku ezintathu ngeveki. Ukubaleka ngokukhawuleza kakhulu kunokubangela ukudinwa kunye nokulimala kakhulu.

Ngezinye iintsuku, vumela uphumle okanye wenze imisebenzi eyahlukeneyo. Olunye uqeqesho lwakho kufuneka lubandakanye izihlunu ongazisebenzisiyo xa usebenza.

Iintsuku zokuphumla zibaluleke ngakumbi ukuba uqeqeshelwa imarathon. Kwiiveki ezintathu zokugqibela ngaphambi komsitho, kungcono ukuba uphumle rhoqo. Umqeqeshi wakho okanye umqeqeshi obalekayo unokuchaza indlela yokuphumla ngokusekwe kwiinjongo zakho.

Ulwakhiwo lomzimba

Ukwakha umzimba, okanye ukuqeqesha ubunzima, kubandakanya iintsuku zokuphumla ngokujikeleza izihlunu ezisebenzayo.

Emva kokusebenzisa iqela elithile le-muscle, vumela uphumle usuku olunye okanye ezimbini. Oku kunika izihlunu zakho ithuba lokuzilungisa nokuphilisa.

Ngolunye usuku, qeqesha izihlunu ezahlukeneyo. Qiniseka ukuba usebenza izihlunu ezichaseneyo ukugcina umzimba wakho ulungelelene.

Enye indlela yokwenza iintsuku zokuphumla kukwabela usuku kwilungu ngalinye lomzimba. Umzekelo, uMvulo unokuba ngumhla womlenze, uLwesibini unokuba ngumhla wesifuba, njalo njalo.

Ukwehla kobunzima

Ukuba uzama ukunciphisa umzimba, kuya kufuneka ube neentsuku zokuphumla rhoqo.

Ukuphumla kuvumela imisipha yakho ukuba yakhe kwakhona kwaye ikhule. Kwaye xa unezihlunu ezingakumbi, uya kutshisa iikhalori ezingakumbi xa uphumle. Kungenxa yokuba izihlunu zitshisa amandla amaninzi kunamafutha.

Ukongeza, xa uziva uhlaziyekile, uya kuba nakho ukunamathela kwimithambo yakho.

Omele ukwenze kusuku lwakho lokuphumla

Ukufumana olona suku lwakho lokuphumla, jonga oku kulandelayo:

Ukutya kunye neeproteni

Ngeentsuku zokuphumla, umzimba wakho ngokubanzi ufuna iikhalori ezingaphantsi kuba awusasebenzi. Kodwa endaweni yokuzama ukushiya inani elithile leekhalori, mamela nje umzimba wakho. Ngokwendalo kuya kuthi "kucele" ukutya okuncinci ngenxa yokuhlutha kunye nendlala.

Kukwabalulekile ukutya iiprotein ezaneleyo, nkqu nangeentsuku zokuphumla. Ukutya okwaneleyo kweprotheni kuxhasa ukulungiswa kwemisipha okwenzeka ngexesha lokuphumla.

Abantu abasebenzayo badinga i-1.2 ukuya kwi-2.0 yeeprotheyini ngekhilogram ubunzima bomzimba suku ngalunye. Oku kufanele ukuba kwahlulwe ngokulinganayo imini yonke.

Ngeentsuku zokuphumla, kuya kufuneka ujolise koku:

• IiCarbohydrate. Yitya iikhabhohrithi ezinzima ukubuyisela amanqanaba akho e-glycogen. Kuxhomekeke kwinqanaba lakho lomsebenzi, uzakufuna i-3 ukuya kwi-10 iigremu ngekhilogram yesisindo somzimba ngosuku.
• Amanzi. Kubalulekile ukusela amanzi aneleyo, naxa ungasebenzi. Ukuhlala u-hydrated kuthintela iincampu zemisipha kwaye uhambise izakhamzimba emzimbeni wakho wonke.
• Iziqhamo nemifuno. Iziqhamo kunye nemifuno inikezela ngee carbs ezisempilweni kunye nezakha mzimba ezixhasa ukubuyela kwimeko yesiqhelo.

Yoga

I-Yoga yenye yezona zinto zibalaseleyo onokuzenza ngosuku lokuphumla. Kukulungele ukuphucula ulwazi lomzimba, ukuphefumla kunye nokuguquguquka. Kuyanceda ukuba wakhe amandla ngelixa ukhulula izihlunu zakho.

Kwaye, i-yoga ikhuthaza ukuzola, ikushiye uhlaziyekile kwaye ulungele uqeqesho olulandelayo. Awudingi ixesha elininzi ukonwabela izibonelelo zeyoga. Imizuzu nje eli-10 ukuya kweli-15 iyakunceda ukubuyisela imo kwakhona.

Ukusebenza okunempembelelo ephantsi

Njengeyoga, umthambo onefuthe eliphantsi ngumsebenzi omkhulu wosuku lokuphumla. Ukusebenza kwefuthe elisezantsi kukunceda uhlale usebenza ngaphandle kokucinezela umzimba wakho. Bayakuvumela ukuba uyonwabele imithambo ngendlela yokuphumla.

Imizekelo yokusebenza kwefuthe elisezantsi kubandakanya:

• ukuhamba
• ukuqubha nje
• ukuqhuba ibhayisekile
• ukudanisa
• ngephenyane

Iimpawu ofuna usuku lokuphumla

Ukuba uqaphela nayiphi na imiqondiso elandelayo, inokuba lixesha lokuba uthathe ikhefu:

• Imisipha yomzimba. Ngelixa kuyinto eqhelekileyo ukuba buhlungu emva kokuzivocavoca, ukukhathazeka okungapheliyo yiflegi ebomvu. Kuthetha ukuba izihlunu zakho azikachacha ekusebenzeni okudlulileyo.
• Ukudinwa. Nika ingqalelo ukudinwa okugqithisileyo. Ukuba uziva uchithe imali, vumela umzimba wakho uphumle.
• Intlungu. Intlungu yezihlunu okanye edibeneyo engahambiyo inokuba luphawu lokulimala kakhulu.
• Utshintsho lweemvakalelo. Xa utshile emzimbeni, iihomoni ezinjenge-serotonin kunye ne-cortisol ziye zingalingani. Oku kunokubangela utshintsho njengokucaphuka, uburhabaxa, kunye nokutshintsha kwemozulu.
• Imiba yokulala. Amanqanaba aphezulu e-cortisol kunye ne-adrenaline angenza kube nzima ukufumana ukulala okusemgangathweni.
• Ukunciphisa ukusebenza. Ukuba inkqubo yakho yesiqhelo iziva inzima, okanye ukuba uyeka ukubona inkqubela phambili, thatha usuku lokuphumla.

Uza kuthetha nini nepro

Ukuba umtsha ukwenza umthambo, okanye ukuba awukhange usebenze ixesha elide, thetha nengcali yokuzivocavoca njengomqeqeshi wakho. Unokuthetha nengcali yokuzivocavoca ukuba ufuna ukuzama into entsha efana nokwakha umzimba okanye uqeqesho lweemarathon.

Ingcali inokumisela okona kulungileyo kwinqanaba lakho lokuqina. Banokukunceda ukonyusa ubungakanani, ubude, kunye nesantya ngendlela ekhuselekileyo. Eyona nto ibaluleke kakhulu, banokuchaza ukuba ungazifaka njani iintsuku zokuphumla ngokusekwe kubomi bakho obuqhelekileyo.

Umgca wezantsi

Nokuba ungumntu osemtsha okanye imbaleki enamava, ukuphumla rhoqo kubalulekile. Kuyafuneka ukulungiswa kwemisipha, ukuthintela ukudinwa, kunye nokusebenza ngokubanzi.

Ukwenza uninzi lweentsuku zakho zokuphumla, yenza uqeqesho olunefuthe eliphantsi njengeyoga kunye nokuhamba. Le misebenzi iya kukunceda uhlale ukhuthele ngelixa uvumela umzimba wakho ukuba uphinde ubuye.

Khumbula, ngaphandle kwekhefu elaneleyo, akunakufane ufezekise iinjongo ozenze kwasekuqaleni. Ukuvumela ukuphumla komzimba wakho yeyona nto unokuyenza ukuze ube nempumelelo.