Impela manje sekufika ihlobo uyathanda ukupholisa ogwini noma echibini. Lezi zikhathi yizona ezifanelekile zokuzijwayeza umdlalo othile okusiza ukuba ube nempilo futhi ulahlekelwe yilabo kilos abengeziwe. Enye yale midlalo ehlobene namanzi ukubhukuda. Kungumdlalo othile ngoba ungowodwa futhi ungenziwa impilo yonke. Singasondela kulo mdlalo ngezindlela eziningi. Kusuka emsebenzini wokuhambisa nokushisa amakhalori, ukuncintisana, ukuphumula noma ukuqinisa imisipha ethintekayo.
Njengoba lo mdlalo muhle kakhulu empilweni yakho, kulokhu okuthunyelwe sizogxila ekuchazeni i- Izinzuzo zokubhukuda.
Ukubhukuda njengomdlalo
Uma sikhuluma ngokubhukuda, sisuke sibhekise ohlotsheni lwezemidlalo olungasetshenziswa kusukela lapho sinezinyanga ezimbalwa ubudala size sibe neminyaka engama-80 noma ngaphezulu. Leli khono lokubhukuda lisivumela ukuthi singene emanzini sibonga uchungechunge lokunyakaza kwesigqi esikwenzayo ngemisipha ethile ethintekayo. Le minyakazo enesigqi ihlanganiswa ngokuphelele phansi nangaphezulu. Umzimba wenza sikwazi ukuhlala ebusweni bamanzi ukunqoba ukumelana okusinikeza kona.
Ukwenza umdlalo ofana nokubhukuda kusho ukusebenzisa inqubo ukuze lokhu kunyakaza kunikezwe ngendlela efanele. Ngaphezu kwalokho, ngesikhathi sokubhukuda sithuthukisa ijubane lethu nokukhuthazela kwethu. Umzimba wethu awudalelwanga ukubhukuda, ngakho-ke kufanele senze ukunyakaza okungekhona okwemvelo futhi kungabi enembile kangako. Ubuhle bale mibuthano ukuthi izinzuzo ezahlukahlukene zezempilo zitholakala njengoba sizobona ngokuhamba kwesikhathi.
Izinjongo eziyinhloko
Izinhloso eziyinhloko ezilandelwa ukubhukuda njengomdlalo zinaka ezinye izidingo ezikhethekile ngokungafani nezinye iziyalo zemidlalo. Isibonelo, i-asthmatics, abesifazane abakhulelwe, abanesifo sokuwa nabanye abantu abahlushwa ukuncipha okuthile ngokomzimba noma ngokwengqondo bangathandwa ngomkhuba wokubhukuda.
Izinhloso zokubhukuda zihlukahlukene. Enye yazo indlela yokusebenzisa. Lokho wukuthi, ukumboza izidingo zabantu njengokugcina impilo. Uma siwela esikebheni noma esikebheni ngesikhathi siphukelwa umkhumbi, ukwazi ukubhukuda kubalulekile uma sifuna ukusindisa izimpilo zethu. Olunye uhlobo lwezinhloso zezemidlalo yilezo zinhloso zemfundo.
Izinhloso zemfundo yilezo, ngaphandle kokufundisa ukufunda ngokubhukuda, ezinganikeza ukuqeqeshwa okuphelele kumuntu ovela ezimotweni, ezinhlangothini nasekuqondeni.
Enye inhloso kungaba yindlela ehlanzekile nenenhlanzeko. Ukuthuthuka kwesimo somzimba kuhambisana nakho. Lezi zinhloso zingafakwa kuzo zombili izindlela zokuncintisana nezokungcebeleka.
Izinzuzo zokubhukuda njengomdlalo
Uma sesihlaziye izinhloso zokubhukuda njengomdlalo, sizohlaziya ukuthi kuyini inzuzo yokubhukuda.
Inzuzo yokuqala ukukhiqiza umthelela ophansi emathanjeni nasemalungeni lapho sikwenza. Ngokungafani neminye imidlalo efana nokugijima, sizithola sinemidlalo enomthelela ophansi. Lapho sifaka umzimba wethu emanzini ukuze sibhukude, siyabona ukuthi isisindo sawo sincane, ngoba siyantanta. Lokhu kusenza singabi nomthelela oqondile we-asphalt noma intukuthelo yamadolo lapho sincika phansi. Ngale ndlela, siqinisekisa ukuthi amalunga awagugi futhi angagcinwa kangcono.
Lapho sibhukuda, sinokuguquguquka okuthe xaxa nokunwebeka. Iningi lamaqembu emisipha emzimbeni wethu asetshenziselwa ukubhukuda. Kokubili umzimba ongaphezulu nangaphansi, isiqu nekhanda. Ngale ndlela, sifeza ukuthi amalunga aguquguquke kalula futhi imisipha ingashiswa futhi iqiniswe. SSekukonke, imisipha yangemuva iba namandla impela.
Lezi zinzuzo zenza ukubhukuda kube umdlalo onconywe kakhulu kubantu abanakho i-hernias, ubuhlungu beqolo obuphansi noma izinkinga ezahlukahlukene zesinqe. Enye inzuzo ukushisa amafutha. Ukubhukuda kuhilela ukunyakaza komzimba wonke nokusebenza kwemisipha. Ngokuya ngesisindo sakho, ubudala namandla akho obhukuda kuwo, ungashisa phakathi kokubhukuda okungama-500 kuya ku-700 kcal ngehora. Uma uqala ukuncipha, leli yithuba lakho.
Izinzuzo zezempilo zokubhukuda
Manje sizobona izinzuzo eziqondile ukubhukuda okunazo kwezempilo. Lowo obhukuda njalo angalwa nezifo ezithile ezingamahlalakhona ezifana nesifuba somoya, icholesterol nesifo sikashukela. Kungumsebenzi wokuvivinya umzimba wokuthi, noma ngabe unamandla aphansi, wenzeka isikhathi eside. Lokhu kusiza ukwehlisa amazinga e-cholesterol egazini futhi kwenza kuzwele kakhulu kwi-insulin. Ngale ndlela, siyakwazi ukunciphisa amazinga kashukela egazini.
Ithuthukisa uhlelo lokuphefumula namandla wamaphaphu. Ngokuqhubeka nokumelana nokubhukuda, siyakwazi ukuthuthukisa amandla ethu okuphefumula. Ngaphezu kwalokho, ukubhukuda kucwilisa eyodwa ngaphansi kwamanzi ngasikhathi sinye ukuthi sikhathele, ngakho-ke sandisa amandla ethu amaphaphu.
Izinzuzo ze-Neural kanye ne-cognitive zenzeka lapho sibhukuda ngoba sisebenzisa womabili ama-hemispheres obuchopho. Ngaphezu kwalokho, wonke ama-lobes amane nawo ayasebenza. Lokhu kudala izixhumanisi eziningi ze-neural futhi sekuvele kukhona ukusebenza okukhulu kobuchopho lapho ithola umoya-mpilo omningi.
Ngokufana nenzuzo yangaphambilini, kukhona ukuthuthuka ohlelweni lwe-cardiorespiratory. Ithuthukisa ukusetshenziswa komoya-mpilo ngo-10% futhi inhliziyo ingapompa kuze kufike ku-18% ngaphezulu kwegazi. Lokhu kusiza ukuthuthukisa ukujikeleza kwegazi, kwehlise izinga lokushaya kwenhliziyo yakho ngokumpompa igazi eliningi ngesigqi. Ukuzivocavoca ukuphefumula kubandakanya ukukhuthazela okwandayo
Ekugcineni, kuyathakazelisa ukusho ukuthi futhi kunezinzuzo ezithile ezingokwengqondo. Lapho sizicwilisa emanzini futhi sigxile ekuphefumuleni, umzimba wethu uyakhululeka futhi umuzwa wokucindezeleka uyancipha. Kubantu abaningi, kuyasiza ukuthuthukisa izimpawu zabo zokudangala. Ukukhulula ama-endorphin kubalulekile ukuze ube nomuzwa wokuphila kahle emzimbeni. Ngale ndlela singakhulula ukungezwani esinakho futhi sifunde ukujabula kakhulu.
Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi ngezinzuzo zokubhukuda.