Sanibona ekhaya, bengifisa ukwazi ngokubaluleka kukuzivocavoca.
Ukuzivocavoca ungomunye wemisebenzi embalwa ongayenza engayithuthukisa zonke izici zokuphila, umzimba, nengqondo yakho.
Ukuzivocavoca Ukusiza Ukulahlekelwa Isisindo Nokuvimbela Ukukhuluphala
Lokhu kubaluleke kakhulu ngoba ukukhuluphala ngokweqile noma okukhulu kakhulu kungakubeka engozini yezinkinga ezihlukahlukene zezempilo ezifana nohlobo lwesifo sikashukela, isifo senhliziyo, ukucindezeleka okukhulu kwegazi, izintuthwane, ukucindezeleka, ukuzethemba okuphansi, nokuningi.
Ukuzivocavoca Ukuvikela Kuvela Ezifweni Zezinhliziyo
Isifo senhliziyo yisisusa esiholela ekufeni kwabantu abadala baseMelika. Ukuzivocavoca akugcini nje ukukuvikela esibhedlela senhliziyo, kungashintsha ukuthi inhliziyo yakho isebenza kanjani, yenza kube namandla, usebenze kahle futhi ukwazi ukusebenza kangcono uma ukhula.
Kungcono nakakhulu ukuthi ukuzivocavoca okuncane, kungakhathaliseki ukuthi ulahlekelwa isisindo, kungenza umehluko. Ukusebenzisa inhliziyo yakho kungase kuqale ngemizuzu engama-20 yokuzivocavoca izinsuku eziningi zesonto. Ukuzikhandla nakho kungakusiza ugweme izinto ezihlupha inhliziyo yakho, njengokungaphezu kokukhuluphala ngokweqile, ukucindezeleka kwegazi, noma ukucindezeleka kakhulu.
Ukuzivocavoca kungakusiza ukuba ululame ekuhlaselweni kwenhliziyo futhi uvimbele noma unciphise ingozi yezinkinga zenhliziyo zesikhathi esizayo.
Ukuvimbela Nokuphathwa Kweshukela
Kuzo zonke izinkinga zempilo esibhekene nazo, isifo sikashukela singaba sihlukumeza kakhulu. Ngamazwi alula, isifo sikashukela sithinta indlela umzimba wakho udla ngayo ukudla. Umzimba wakho awukwazi ukuphula ishukela, okuholela emazingeni aphezulu e-glucose nezinkinga zempilo ezinjengezimbangela zezinzwa, ukwehluleka kwezinso, izinkinga zombono, isifo senhliziyo nokucindezeleka.
Ingozi enkulu yokuthola isifo sikashukela sohlobo lwe-2 isuke ikhuluphele, okuyisizathu esisodwa sokuzivocavoca ithuluzi elinamandla kangaka. Ukuzivocavoca futhi kusiza ukuphatha amazinga wegazi legazi futhi kwandise ukuzwela kwe-insulin. Eqinisweni, ucwaningo olulodwa lwabonisa ukuthi ukuqeqeshwa kwesikhashana esiphezulu kungathuthukisa i-insulin isenzo kubantu abadala, kanti omunye wathola ukuthi ukwengeza imisipha kusiza ukulawula amazinga e-glucose futhi kunciphise ingozi yezinkinga ngenxa yesifo sikashukela.
Ukuzivocavoca Kuthuthukisa Ukuphila Kwakho kocansi
Sibheka ukuthi awuzange ucabange ukushaya isitifiketi esingathinta isisindo kungaba nomphumela. Kungase kuzwakale njengezithembiso ezingenasisindo, kodwa ukuzivocavoca kungakuthuthukisa impilo yakho yocansi. Kukhona uhlu olude lwezinzuzo ezisebenzayo ezingase zihlangane ekamelweni lokulala, kufaka phakathi:
- ukusebenza kobulili okuthuthukisiwe nokujabula
- ukwandisa ucansi; ubulili obuvamile
- ukwaneliseka ngocansi
- izinkinga ezimbalwa nge-erectile ukungasebenzi
Uhlelo lokuzivocavoca olunempilo lungasiza futhi ekuziphatheni okuphakeme nokuzethemba okukhulu, izici ezimbili ezidweba abantu kuwe, zombili ngokomzimba nangokomzwelo. Futhi ungakhohlwa, ucansi luvutha amakholori futhi. Umuntu ongamakhilogremu angu-150 angashisa cishe amakholori angu-72 phakathi kwemizuzu engu-15 yobulili obukhulu. Hamba ihora futhi uzoshisa kufika ku-288 khalori.
Ukuzivocavoca umzimba we-Lowers High Pressure
Umfutho wegazi ophezulu, okubhekwa njengento engaphezu kwengu-149/90 mm Hg, ungabangela izinkinga zezempilo eziningana, kuhlanganise nesifo senhliziyo, ukushaya isisu nokuhluleka kwenhliziyo.
Ukulahlekelwa isisindo nokubuka ukudla kwakho usawoti nokuphuza yizindlela ezingcono zokunciphisa ukucindezeleka kwegazi lakho, kanti izifundo zithole ukuthi ukusebenza okulinganiselayo okuyi-3 ukuya kweyesi- 5 ngesonto (imizuzu engama-30 kuya kwangu-60 ngayinye) kwanele ukunciphisa ukucindezelwa kwegazi eliphezulu. Ukuzivocavoca njalo kungakuvikela ekuhlakuleleni umfutho wegazi ophezulu, okungaba yinkinga njengoba sisabadala.
Ukuzivocavoca Kukwenza Uzwele
Ukuzivocavoca akugcini nje ukuqinisa umzimba wakho, kungabuye kuqinise ingqondo yakho. Ucwaningo olulodwa lwathola ukuthi ukuzivocavoca ngokulinganiselwe ngabantu abadala abakwazi ukunciphisa ukukhubazeka okuncane okungaqondakali ngamaphesenti angu-30 kuya kuma-40%.
Abanye ochwepheshe bakholelwa ukuthi ukuvivinya umzimba kungenza ukuthi izingqondo zethu zibukhali ngoba zithuthukisa ukujikeleza kuwo wonke umzimba kanye nobuchopho, okwenza ukuba uqaphele futhi ukwazi ukugxila.
Ukuzivocavoca kungase kusisivikele ekutheni sithole isifo se-Alzheimer’s. Esinye isifundo, abacwaningi bathola ukuthi abadala asebekhulile abasebenzisa okungenani izikhathi ezintathu ngeviki banamathuba amancane okuthuthukisa ukuwohloka komqondo.
Ukuzivocavoca kungakwenza ube nempumelelo emsebenzini. Abantu abazivocavoca phakathi nosuku benza kangcono, baphathe isikhathi sabo ngokuphumelelayo, futhi bayabuka ngokwengqondo.
Ukuzivocavoca Kukunika Amandla Angaphezulu
Kungase kube okumangalisa, kodwa uma uke wabuzwa ukhathele kakhulu ekusebenzeni, ukuzivocavoca kuyinto eyodwa engase ikuphilise. Ukulala ngokwanele, ukunciphisa ukucindezeleka nokudla ukudla okunomsoco konke kubalulekile amandla, kodwa into eyodwa enkulu ukuhamba. Ucwaningo lubonisa ukuthi ukuzivocavoca kwandisa imizwa yamandla futhi kunciphisa imizwa yokukhathala. Ukuzivocavoca futhi kufundisa umzimba ukuthi ukhiqize kanjani amandla amaningi, okwenza kube lula kakhulu ekushiseni amafutha.
Qalisa:
- Qala okuncane : Hambisa ngaphezulu usuku lonke – thatha izitebhisi, welula, noma uthathe ukuhamba okufutshane.
- Ukufudumala : Nikeza umzimba wakho isikhathi esiningi sokwenza ushintsho ekusebenziseni ngokukhuphula kancane kancane ijubane lakho.
- Hlala u-hydrated : Ukukhipha amandla emzimbeni kungabangela imizwa yokukhathala.
Ukuzivocavoca Kunciphisa I-LDL Cholesterol futhi Kuphakamisa i-HDL Cholesterol
Kukhona izinguquko eziningi zokuphila ongazenza ezingasiza ekunciphiseni i-cholesterol embi (LDL) futhi uphakamise i-cholesterol enhle (i-HDL), kufaka phakathi ukudla okunempilo, ukuyeka ukubhema nokuvivinya umzimba njalo. Ukuhlala phansi kuyingxenye enkulu yengozi ye-cholesterol ephezulu, kodwa ukuhlolwa okunye kwathola ukuthi ukuhamba noma ukugijima amakhilomitha angu-15 kuya kwangu-20 ngesonto kunganciphisa i-LDL (i-cholesterol embi) futhi ikhulise i-HDL (i-cholesterol enhle). Ezinye izifundo zithole ukuthi ukusebenza okungaphezu kwamaphesenti angama-75 esilinganiso senhliziyo yakho esiphezulu , okuyinto ephakeme kakhulu, yindlela engcono kakhulu yokuphakamisa i-HDL ne-LDL ephansi.
Ukuqeqeshwa kwesikhashana yindlela eyodwa yokwethula ukuqeqeshwa okuphezulu ekusebenzeni kwakho. Ngokushintsha isikhathi sokusebenza ngesikhatsi sokutakula, uthola inzuzo yokuqeqeshwa okuphakeme kakhulu ngaphandle kokungahambi kahle kokusebenza kanzima, kanzima.
Ukuzivocavoca Kunciphisa Izimpawu Zokucindezeleka Okumnene Kakhulu
Ukucindezeleka kuvame ukukhathazeka abaningi kithi, kanti ngenkathi kunemithi kanye nemithi yokwelashwa engasiza, ukuvivinya umzimba kungenye indlela yokwelashwa enganikeza ukukhululeka. Ucwaningo luye lwabonisa ukuthi ukuzivocavoca kungakusiza ukulwa nokucindezeleka okulula kuya kokulinganisela ngoba:
- iphakamisa imizwa yakho futhi ikunike amandla
- unikeza ukuphazamiseka ezikhathazayo zakho
- kukusiza uzizwe uqiniseka futhi ulawula
- ukhulula ama-hormone azizwa kahle uma unciphisa ukucindezeleka
Ngisho nabantu abacindezelekile emitholampilo bangathola usizo ngokusebenzisa umzimba. Esicwaningweni esisodwa, iziguli ezicindezelekile ezazisebenzisa zibeka ukuthi ziyizinto “ezibaluleke kakhulu ezinhlelweni zokwelapha eziphelele zokucindezeleka.”
Noma yiluphi uhlobo lokuzivocavoca, kuhlanganise ne- cardio , ukuqeqeshwa isisindo , nemisebenzi yengqondo / yomzimba njenge- yoga , ingasebenza.
Ukuzivocavoca Kunciphisa Ukucindezeleka Nokukhathazeka
Ukucindezeleka nokukhathazeka kungalimaza umzimba wakho, ingqondo, nokuphila kahle ngokomzwelo, kodwa ukuzivocavoca kungasiza ngisho noma uhlangabezana nokucindezeleka okungapheli.
Ucwaningo lubonisa ukuthi ukuzivocavoca okuqhubekayo ukuphatha ukucindezeleka kwabo ngokuphumelelayo futhi kunomthelela wokuba nokucindezeleka okuphansi kunabantu abangasebenzi. Ukuzivocavoca kuyindlela enhle yokuvimbela ukucindezeleka, ikakhulukazi uma uqhuba okungenani izikhathi ezintathu ngesonto imizuzu engama-20 noma ngaphezulu.
Ukukhathazeka ngenye inkinga evame ukuhamba nokucindezeleka nokucindezeleka, okushiya uzizwe ukhululekile, ungakhathazeki futhi uzinzima ukuzola. Ucwaningo lubonisa ukuthi ukuzivocavoca kwe-aerobic kuyindlela eyodwa yokunciphisa ukukhathazeka, nakuba uzofuna ukuzama amazinga ahlukahlukene wokuqina ukuze uthole ukuthi yini ehamba kahle kuwe.
Ukuzivocavoca Kunciphisa Ingozi Yakho Yokushaya Isisu
Enye inkinga yezempilo engavinjelwa ngezinye izikhathi ngokuzivocavoca kuyingozi. Izibhamu zingenzeka uma igazi lingenakudlulela ebuchosheni, kanti lezi zinkinga ezintathu ezinkulu zibandakanya ukuphakama kwegazi, isifo sikashukela, nokubhema. Ukuzivocavoca kungasiza kokubili umfutho wegazi ophezulu nesifo sikashukela, futhi kungase kunciphise ingozi yokubhekana nesifo sohlangothi. Ucwaningo lubonisa ukuthi abantu abasebenza ngokulinganisela banengozi engaphansi kwamaphesenti angama-20 okuba nesifo sohlangothi futhi, uma usebenza kakhulu, lezo zinamba ziba ngcono. Ukuzivocavoca kunganciphisa lezo zinto ezibangele futhi kungase kwandise ukungena kwemithanjeni yegazi, okufaka isandla ekusakazeni kangcono.
Ukuzivocavoca kungasiza futhi abantu ukuba bahlaselwe isifo. Ucwaningo oluthile oluthole ukuthi abasindile besifo esithintekayo abahlanganyele ohlelweni lokuhamba bakwazi ukuhamba ngokushesha nangesikhathi eside futhi babe nokuhamba kangcono kunezingezizo zokuzivocavoca.
Ukuzivocavoca kunciphisa ingozi yakho yezinhlobo ezithile zeCanscer
Enye inzuzo enkulu yokuzivocavoca ingozi enciphisa izinhlobo ezithile zomdlavuza, kuhlanganise nomdlavuza wekoloni, umdlavuza webele, umdlavuza wamaphaphu, kanye ne-myeloma eminingi. Ucwaningo olulodwa lwathola ukuthi ukuzivocavoca umzimba okulinganiselayo kunikeza ukuvikeleka okungcono kakhulu futhi ukuthi umzimba unomaphesenti angu-30 kuya kwangu-40 unciphisa ingozi yomdlavuza wekoloni ngokumelene nabangewona umzimba. Olunye ucwaningo lubonisa ukuthi ukuguqula izindlela zethu zokuphila kunganciphisa usongo lomdlavuza. Ngokudla ukudla okunempilo, ukuhlala ngesisindo esinempilo, ukuzivocavoca, ubukele ukuphuza utshwala nokuyeka ukubhema, ungase uzivikele kwezinye izinhlobo zomdlavuza njengoba ukhula.
Ukuzivocavoca Kusiza Ukuvikela Kuwe-Osteoporosis
Impilo ye-Bone ibakhathalela kakhulu abesifazane, ikakhulukazi labo abangama-postmenopausal. Izinto eziningana zingasiza ekwenzeni i-osteoporosis, kuhlanganise nokubhema, ukuphuza ngokweqile, nomlando womndeni we-osteoporosis, kodwa isizathu esisodwa esivimbelayo sihlala phansi.
Ochwepheshe bakholelwa ukuthi izingane ezizivocavoca zingakha amathambo aqinile futhi zithwale lezo zikhwebu zibe ngabantu abadala, zibanike isivikelo ngokumelene ne-osteoporosis. Njengabantu abadala, singakwazi ukugcina amathambo aqinile futhi, mhlawumbe, ukwakha amathambo anamandla ngokukhetha imisebenzi ethwala isisindo efana nokugijima, ukuhamba, i-aerobics noma noma yikuphi ukunyakaza okubandakanya umthelela. Ukuqeqeshwa kwamandla amakhulu kakhulu kungenye indlela yokwakha amathambo anamandla, konke kuyilapho kwakhiwa izicubu ezinomzimba ezinamafutha namakhalori avuthayo.
Ubufakazi obuningi bubonisa ukuthi ukusebenza ngamandla aphezulu kanye nemvamisa enkulu kuyindlela engcono kakhulu yokwandisa ubukhulu besithambo. Lo mhlahlandlela Wokuqalisa Osheshayo wezinsuku ezingu-30 ungakusiza ukuthi uqalise.
Ukuzivocavoca Kukhuthaza Ukuzethemba Kwakho, Umzimba Wakho, Nokuqiniseka
Ucwaningo oluningi lubonisa ukuthi ukuzivocavoca akugcini nje kukunika amandla, kungase kube ngcono ukuzethemba nokuzethemba. Lokhu akumangalisi uma ucabanga ukuthi indlela esizizwa ngayo ngathi sivame ukugoqwa ngendlela esibukeka ngayo, sineliseke kangakanani nathi, nokuthi sinokukwazi kanjani ukuthi siyikho. Ukuzivocavoca kungathuthukisa zonke lezozinto. Ngokwenza ngcono amandla akho, ukukhuthazela, ukulinganisela, nokubambisana, uzizwa unamandla futhi uqiniseka ngokwengeziwe.
Ucwaningo olwanyatheliswa kuyi- Journal of Health Psychology lwathola ukuthi ngisho nokuzivocavoca okuncane kungathuthukisa isithombe somzimba . Abacwaningi baphinde bahlola izifundo ezingaphezu kuka-50 futhi bathola ukuthi abantu abazivocavoca abahlaziyi kakhulu imizimba yabo kunezingezizo zokuzivocavoca, kungakhathaliseki ukuthi zithinta kanjani imiphumela yabo yesisindo.
Ukuzivocavoca Kukhuthaza Imoya Yakho
Uma uzizwa u-cranky, enye yezinto ezinhle kakhulu ongayenza ukuze uthuthukise isimo sakho sokuzivocavoca yisenzo. Asiqiniseki kahle ukuthi isebenza kanjani, kepha ukuhlola okukodwa kubonisa ukuthi imizuzu eyishumi nje yokuzivocavoca kwe-aerobic inganciphisa ukungezwani, ukukhathala, nentukuthelo lapho kukhuliswa imizwa yokuqina namandla. I-Cardio ibonakala iyindlela engcono kakhulu yokuthuthukisa imizwa yakho, kodwa ezinye izinto zingasebenza futhi.
Ukuzivocavoca Kuvikela Abadala Ekukhunjweni
Ukuwa kungumthombo omkhulu wokulimala futhi, ngezinye izikhathi, ukufa kwabantu abadala. Ucwaningo olulodwa lubonisa ukuthi ukuwa kudala amaphesenti angama-90 e-hip fractures. Ngaphandle kokuguga okulula, singawa bese sizilimaza ngenxa yokulahleka kwemisipha , ukulinganisa nokuhlanganiswa. Uma ungazivocavoca, ukulahleka kwemisipha kungabangela ubuthakathaka nokungaqondakali, okungathinta ikhono lakho lokuhamba ngokuzethemba nangokwethemba.
Ucwaningo lubonise ukuthi abadala bangavimbela ukuwa nokugcina izinga eliphezulu lokusebenza ngokuzivocavoca. Ukusebenza ibhalansi yakho, ukuguquguquka kwemvelo , ukukhuthazela namandla, kuzothuthukisa izinga lakho lokuphila njengoba ukhula ngenkathi uvikela ekulimazeni.
Ikusiza Uphile Ngcono Futhi Udele
Uma ubuke ufisa sengathi kukhona into enjengomthombo wobusha, ngiyajabula ukwenza izifiso zakho zigcwaliseke. Ucwaningo luye lwabonisa ukuthi ukuzivocavoca njalo kunganezela iminyaka empilweni yakho, kungakhathaliseki ukuthi uqala ukuzivocavoca ngo-15 noma ku-50. Ngisho nakakhulu, leyo minyaka eyengeziwe ayinamathuba ambalwa okufaka ukukhubazeka, okusho izinga eliphezulu lokuphila njengoba ukhula.
Isiza Ukuphatha Nokuphatha Ubuhlungu Bemuva
Ubuhlungu obubuyela emuva kuyinkinga evamile, futhi ngenxa yokuthi kunezimbangela ezihlukahlukene, akukho ukwelashwa okulodwa okusebenza kuwo wonke umuntu. Kodwa-ke, kulabo abanezinhlungu emuva emuva kokungahambi kahle noma ukuhlala ngokweqile, ukwelula nokuqinisa emuva kungase kube yinye indlela yokunciphisa ubuhlungu. Abacwaningi baphinde batadishe i- yoga njengokwelashwa okuwusizo. Ucwaningo olulodwa lwathola ukuthi i- Iyengar yoga inciphisa ubuhlungu, ukukhubazeka, nokusetshenziswa kwemithi yobuhlungu kubahlanganyeli bokufunda.
Ikugcina Ulungele Imisebenzi Yonyaka
Uma uthanda ukweqa ebusika noma ukuhamba ehlobo, ukuvivinya umzimba njalo kuyadingeka ngokunikeza umzimba wakho isisekelo esiqinile salolu hlobo lwemisebenzi engavamile. Kukhona izinto eziningi esenzayo ezincike ngesikhathi nenkathi yezulu, okungakusibekela ukulimala uma ungagcini izinga lokuzivocavoca. Ukuzivocavoca njalo kungakunikeza amandla, amandla, nokukhuthazela okudingayo ngemisebenzi yenkathi efana ne-froveling iqhwa, amaqabunga ama-raking, ukuhamba kwebhayisikili emide noma ukuhamba ngomkhumbi, ukuhlelwa kabusha, ukuhamba nge-skiing noma ukuhamba nge-snowboarding.
Isiza izingane zakho ukuba zihlale zisebenza
Kungakhathaliseki ukuthi izingane zakho zisebenzisa manje futhi ziba ngabantu abadala zixhomeke kuwe. Ucwaningo olulodwa lubonisa ukuthi amantombazane angase asebenzise kangcono uma ekwazi ngokuzivocavoca futhi lapho omama bekhuthele. Abafana basebenzise xaxa lapho besebenzisa ulwazi futhi uma bethola ulwazi kubazali babo. Ukuba isibonelo esihle kusho ukuthi izingane zakho zidubule kangcono esikhathini esizayo, esisebenzayo.
Ukuzivocavoca kubalulekile ukuze ungangenwa izifo kalula kanti futhi kusiza nengqondo ukuthi usebenze kahle…
