Ngokuqinisekileyo ngoku ihlobo liyeza uthanda ukuhlala upholile elunxwemeni okanye echibini. Ezi zihlandlo zifanelekile ukuba ukwazi ukuziqhelanisa nomdlalo okunceda ukuba ube nempilo kwaye ulahlekelwe ezo khilos ezongezelelweyo. Enye yale midlalo inxulumene namanzi kukuqubha. Ngumdlalo othile kuba ungowomntu kwaye unokuqheliselwa ubomi babo bonke. Singawujonga lo mdlalo ngeendlela ezininzi. Ukususela kumsebenzi wokuhamba kunye nokutshisa iikhalori, ukukhuphisana, ukuphumla okanye ukuqinisa imisipha echaphazelekayo.
Ekubeni lo mdlalo ulunge kakhulu kwimpilo yakho, kwesi sithuba siza kugxila ekuchazeni Izibonelelo zokuqubha.
Ukuqubha njengomdlalo
Xa sithetha ngokuqubha, sibhekisa kuhlobo lwemidlalo olunokuthi luzilolonge ukususela xa sineenyanga ezimbalwa ubudala njengomntwana osanda kuzalwa de sibe neminyaka engama-80 ubudala okanye nangaphezulu. Obu buchule bokuqubha buvumela ukuba sihambe emanzini sibulela kuthotho lweentshukumo ezinesingqi esizenzayo kunye nezihlunu ezithile ezibandakanyekayo. Ezi ntshukumo zinesingqisho zilungelelaniswa ngokupheleleyo zombini ngaphantsi nangaphezulu. Umzimba usivumela ukuba sihlale phezu kwamanzi ukuze sinqobe ukuchasana okusinika kona.
Ukwenza umdlalo onjengokuqubha kubandakanya ukusebenzisa ubuchule ukuze ezi ntshukumo zenziwe ngendlela efanelekileyo. Ukongezelela, ngexesha lokubhukuda siphucula zombini isantya kunye nokunyamezela kwethu. Imizimba yethu ayizange yenzelwe ukuqubha, ngoko ke kufuneka senze iintshukumo ezingezizo ezendalo kwaye zibe zincinci kakhulu. Inzuzo yezi ntshukumo kukuba izibonelelo ezahlukeneyo zempilo zifumaneka njengoko siza kubona kamva.
Iinjongo eziphambili
Ezona njongo ziphambili eziphunyezwa ngokuqubha njengomdlalo zithathela ingqalelo ezinye iimfuneko ezikhethekileyo njengoko kungekho lulunye uqeqesho lwezemidlalo lwenzayo. Umzekelo, i-asthmatics, abasetyhini abakhulelweyo, abaxhuzulayo kunye nabanye abantu abakhubazekileyo ngokwasemzimbeni okanye ngokwasengqondweni banokuzuza ngokuqubha.
Iinjongo zokuqubha zininzi. Enye yazo yindlela yokuyisebenzisa. Oko kukuthi, ukuhlangabezana neemfuno zabantu ezinjengokusindisa ubomi. Ukuba siyawa enqanaweni xa inqanawa iphuke, ukwazi ukuqubha kubalulekile ukuba sifuna ukusindisa ubomi bethu. Olunye uhlobo lweenjongo zemidlalo zezo njongo zemfundo.
Iinjongo zemfundo zezo ezinokuthi, ngaphandle kokufundisa ukufunda ukuqubha, zinokunika uqeqesho olupheleleyo kumntu ngokwazo zombini iimoto, i-affective ne-cognitive perspective.
Enye injongo iya kuba yindlela yococeko neyococeko. Ukuphuculwa kwemeko yomzimba kukwahamba kunye. Ezi njongo zinokubandakanywa kuzo zombini iindlela zokukhuphisana nezolonwabo.
Iingenelo zokuqubha njengomdlalo
Sakuba sihlalutye iinjongo zokuqubha njengomdlalo, siza kuhlalutya ukuba yintoni inzuzo yokuqubha.
Inzuzo yokuqala kukuvelisa impembelelo ephantsi kumathambo kunye namalungu xa sisenza. Ngokungafaniyo neminye imidlalo efana nokubaleka, Sifumana umdlalo onempembelelo ephantsi. Xa sintywila umzimba wethu emanzini ukuze sidade, siyaqonda ukuba anobunzima obuncinane, ekubeni siyadada. Oku kuthetha ukuba asinayo impembelelo ngqo kwi-asphalt okanye ukucaphuka kwamadolo xa siphumla phantsi. Ngale ndlela, siqinisekisa ukuba amajoyina awagugi kwaye anokugcinwa ngcono.
Xa sidada, siba bhetyebhetye kwaye sinwebeka. Uninzi lwamaqela ezihlunu emzimbeni wethu lusetyenziswa ekuqubheni. Zombini umzimba ophezulu kunye nosezantsi, umboko kunye nentloko. Ngale ndlela, senza ukuba amajoyina aguquguquke ngakumbi kwaye izihlunu zinokuthotywa kwaye zomelezwe. EweNgaphezu kwakho konke, izihlunu zangasemva zomelezwa kancinci.
Ezi nzuzo zenza ukuqubha kube ngumdlalo ocetyiswayo kakhulu kubantu abanayo i-hernias, intlungu ephantsi okanye iingxaki ezahlukeneyo ze-hip. Enye inzuzo kukutshisa amanqatha. Ukuqubha kubandakanya ukushukuma komzimba wonke kunye nokusebenza kwezihlunu. Ngokuxhomekeke kubunzima bakho, ubudala kunye nokuqina apho uqubha khona, unokutshisa phakathi kwe-500 kunye ne-700 kcal ngeyure yokubhukuda. Ukuba uqala ukunciphisa umzimba, eli lithuba lakho.
Iinzuzo zempilo zokuqubha
Ngoku makhe siqhubele phambili sibone iingenelo ezithe ngqo zokuqubha ezinazo empilweni. Lowo uqubha rhoqo unokulwa nezifo ezithile ezingapheliyo ezifana nesifuba, i-cholesterol kunye nesifo seswekile. Ngumsebenzi wokuzilolonga othi, nangona ubunzulu obuphantsi, buqhubeke ixesha elide. Oku kunceda ukunciphisa amanqanaba e-cholesterol yegazi kunye nokuvelisa uvakalelo olukhulu lwe-insulin. Ngale ndlela, silawula ukunciphisa amanqanaba eglucose yegazi.
Ukuphucula inkqubo yokuphefumla kunye namandla emiphunga. Ngokusoloko sixhathisa ukuqubha, siyakwazi ukuphucula amandla ethu okuphefumla. Ngaphaya koko, xa sidada siphinda singene ngaphantsi kwamanzi ngelixa sidiniwe. ngoko ke sonyusa umthamo wemiphunga yethu.
Iinzuzo ze-neural kunye ne-cognitive zenzeka xa kuqubha kuba senza zombini i-hemispheres yengqondo. Ukongeza, zonke ii-lobes ezine ziyasebenza. Oku kubangela unxibelelwano olukhulu lwe-neuronal kunye nokusebenza okukhulu kwengqondo ngokufumana ioksijini eninzi.
Ngokufana nenzuzo yangaphambili, kukho ukuphuculwa kwenkqubo ye-cardiorespiratory. Iphucula ukusetyenziswa kweoksijini nge-10% kwaye intliziyo inokumpompa ukuya kuthi ga kwi-18% yegazi elingaphezulu. Oku kunceda ukuphucula ukuhamba kwegazi, ukunciphisa izinga lokubetha kwentliziyo ngokumpompa igazi elingakumbi ngesingqi. Imithambo yokuphefumla ibandakanya ukonyuka koxhathiso.
Okokugqibela, kunomdla ukukhankanya ukuba nayo ineenzuzo ezithile zengqondo. Xa sicwiliswa emanzini kwaye sigxininise ekuphefumleni, umzimba wethu uyakhululeka kwaye ukuvakalelwa koxinzelelo kuyancipha. Kubantu abaninzi, inceda ukuphucula iimpawu zabo zokudakumba. Ukukhulula i-endorphins kubalulekile ukuze ube nemvakalelo yokuphila kakuhle emzimbeni. Le yindlela esikwazi ngayo ukukhulula iingxabano esinazo kwaye sifunde ukonwaba ngakumbi.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga neenzuzo zokuqubha.