Izinto eziyi-9 ezenzeka kuwe lapho welula nsuku zonke

Bambalwa abantu abacabanga ukwelula njengendlela yokuzivocavoca, mhlawumbe ngenxa yokuthi kuyinto esiyenza kakhulu ngaphandle komzamo obonakalayo, ngokungafani nokuqeqeshwa kwamandla noma ukuvivinya umzimba.

Imiphumela yokwelula akukhona lokho okusobala; akusizi ukujuluka noma ukunciphisa isisindo esiningi. Ukwelula akukuniki i- "chocolate bar" abs noma ukukhulula ama-hormone okukhula (HGH) aziwa njengezinzuzo eziningi zokuqina.

Kodwa-ke, le ndlela yokuzivocavoca emnene ingakugcina uphilile futhi ulungile futhi ilungele umzimba nengqondo yakho.

1. Ukwelula kwandisa ukuguquguquka

Abaqeqeshi bezemidlalo bebelokhu begcizelela ukuthi abasubathi babeke kubaluleke kakhulu ukwelula, ngaphambi nangemva kokuzivocavoca.

Lokhu kungenxa yokuthi ukuzelula kukhulisa ukuguquguquka komzimba futhi kunciphise ukulimala enkantolo. Amakati ayazi ukuthi akusiwona "izimpilo eziyisishiyagalolunye" eziwasiza ukuthi asukume, kodwa ukuguquguquka kwawo okukhulu.

Futhi bayigcina kanjani imizimba yabo iguquguquke, uma kungenjalo ukunweba ngaso sonke isikhathi naphakathi kokulala kancane. Eqinisweni, uzobona zonke izilwane zinwebeka ngasikhathi sinye noma esinye emini.

2. Ukuzivocavoca umzimba ngokunwebeka kusiza ekugcineni ushukela wegazi uphansi.

Ukwelula ngokuqinisekile kukwenza uvumelane nezimo, kodwa isizathu sokuqala sokwelula empeleni sivela ocwaningweni olusha olujabulisayo olubonise ukuthi kunciphisa amazinga kashukela egazini. Kungenzeka usuyazi ukuthi ukuvivinya umzimba okukhandlayo kwandisa ukukhiqizwa kwe-insulin kanye nokusetshenziswa kwehomoni ukusunduza i-glucose isuka egazini iye ezicutshini.

Ngokuphikisana nalokho ongakulindela, sebenzisa imizuzwana engu-30 ohlelweni lokunwebeka kusebenza ngokulinganayo ekwehliseni amazinga kashukela egazini.

Ngokumangazayo, umphumela awuveli ekukhiqizweni kwe-insulin okwandisiwe, kepha kusuka ekuvulekeni kwama-capillaries ezicubu zomzimba ezikhona, ezisiza ukuhamba kweglucose kumaseli.

Abantu abanesifo sikashukela banenkinga ephindaphindekayo ngoshukela ophakeme wegazi, kungaba ngenxa yokuthi amanyikwe abo awakhiqizi i-insulin, njengohlobo lwesifo sikashukela sohlobo, noma ngenxa yokuthi ukukhiqizwa kwabo kwe-insulin kwehlile eminyakeni edlule. , njengasesifo sikashukela sohlobo II.

Kubantu abanokumelana ne-insulin, i-hormone ikhona, kepha ayinakusetshenziswa ngenxa yokushoda kokuzwela kwama-insulin receptors.

Amazinga aphezulu kashukela angalimaza imithambo yegazi nezinzwa futhi athinte cishe zonke ezinye izitho zomzimba, kulimaze kakhulu izinso, isibindi, inhliziyo nesimiso sezinzwa.

Isifo sikashukela sithathwa njengesimbangela sokufa sesikhombisa, kepha siyimbangela yezifo eziningi ezisongela impilo, kubandakanya umfutho wegazi ophezulu, i-atherosclerosis, isifo senhliziyo nesifo sohlangothi.

Izinga eliphezulu leglucose egazini aliyona inkinga egcinelwe abanesifo sikashukela. Kwabangewona abanesifo sikashukela, ukudla okunama-carbohydrate amaningi kungabangela amazinga aphezulu kashukela egazini amahora angu-1-2 ngemva kokudla.

Nakuba ukukhiqizwa kwe-insulin yabo ekugcineni kuzokwehlisa ushukela wegazi, iziqephu ezivamile zikashukela egazini zingadala umonakalo ocishe ufane nesifo sikashukela sangempela.

Ushukela ophakeme wegazi nawo ungadala ukukhiqizwa ngokweqile kwe-insulin, okunciphisa kancane kancane ama-insulin receptors, okuholela ekumelaneni ne-insulin. Kungenzeka ukuthi lokhu kubeka uchungechunge lwezinkinga ze-metabolic ezingadala ukuthi uthayiphe uhlobo lwesifo sikashukela sohlobo II.

Ukwelula kusiza ukwehlisa ushukela wegazi ngokwandisa ukuguquguquka kwemithambo yegazi enikeza imisipha, nayo evumela ukugeleza kwegazi okwengeziwe ezicutshini zemisipha lapho i-glucose ingasetshenziswa.

Funda: Ungawathuthukisa kanjani amasosha akho omzimbae

3. Ukwelula kusiza ukunciphisa umfutho wegazi ophakeme nemiphumela yako eyingozi

Umfutho wegazi ngamandla afakwa emithanjeni yegazi lapho igazi lifakwa ngayo. Kungaba nezimbangela eziningi njengokukhuluphala, isifo sikashukela, ukungalingani kwamaminerali kanye namahormone okucindezela okungakhuphula umfutho wegazi womuntu ngaphezu kokujwayelekile okungu-120/80.

Umthelela wokulwa nokucindezeleka wokuzivocavoca ukuzelula okwenziwa ngobumnene ngejubane eliphansi kungaba nomthelela ngokuqondile ekwehliseni umfutho wegazi. Lokhu akumangazi njengoba sesivele sazi ukuthi i-hormone yokucindezeleka i-cortisol ingakhuphula umfutho wegazi.

Ingcindezi eyandayo ezindongeni zemithambo iyalimaza futhi iyaziqinisa. Kepha ukuzelula kungamelana nomphumela wokuqina kwemithambo edalwa umfutho wegazi ophakeme futhi kukuvikele ezimeni eziningi ezibulalayo ezihambisana nomfutho wegazi ophakeme, kufaka phakathi i-atherosclerosis, ukwehluleka kwezinso nesifo senhliziyo.

4. Ukwelula njalo kungaguqula isifo sokuqina kwemithambo yegazi

I-atherosclerosis ingenye inkinga yezifo eqhubekayo ethi, njengesifo sikashukela, ibe nomthelela omkhulu ezinhlelweni eziningi zezitho zomzimba. Kuqala ngoqwembe olwakhiwe ezindongeni zangaphakathi zemithambo ethwala igazi elinomoya-mpilo lisuka enhliziyweni liye ezingalweni nasezicutshini ezahlukahlukene emzimbeni njengezinso nezicubu zenhliziyo.

I-plaque ngokuyinhloko yakhiwe nge-cholesterol ne-calcium, futhi ukunqwabelana kwayo ezindongeni zemithambo kubangela ukuba imithambo yegazi ibe mincane.

Lokhu ngokwemvelo kunciphisa ukugeleza kwegazi kuya ezithombeni ezifanele, okunciphisa ukusebenza kwazo. Isibonelo, i-atherosclerosis emthanjeni we-coronary ehlinzeka ngemisipha yenhliziyo ingaholela emabhuloki ayingxenye abangela ubuhlungu benhliziyo noma i-angina, noma ibhulokhi ephelele engaholela ekuhlaselweni yinhliziyo.

I-atherosclerosis emthanjeni we-carotid ohambisa igazi liye ebuchosheni kwandisa ingozi yokushaywa unhlangothi. Ukuncipha kwemithambo yegazi kunciphisa ukuhanjiswa kwegazi ezandleni nasemilenzeni, okubangela ubuhlungu nokuba ndikindiki.

Lapho kuthinteka imithambo yegazi, kuqubuka isifo sezinso esingalapheki, esigcina siholele ekuhlulekeni kwezinso.

Ngaphezu kokunciphisa i-lumen yemithambo yegazi, i-atherosclerosis iqinisa imithambo. Sibonile ukuthi ukuvivinya umzimba okwelula kungakhuphula ukuguquguquka kwemithambo yegazi futhi kuthuthukise ukujikeleza kwegazi. Kuye kwaphawulwa nokuthi umkhuba ovamile wokuzelula unganciphisa kancane kancane uqweqwe lwemithambo emithanjeni ethintekile.

5. Ukwelula kugcina imisipha iphilile

Imisipha ikhula noma ihlale i-atrophied ngesisekelo somgomo wokusebenzisa noma ukungasebenzisi. Le misipha esiyisebenzisayo ngokuvamile ikhula kahle, kuyilapho esetshenziswa kancane ivame ukwehla.

Uma uhlezi isikhathi eside, amathanga akho nethole kanye nemisipha e-gluteal ihlala ingasebenzi, kuyilapho ezinye izicubu ezingezansi nasemadolweni zisebenza ngokweqile futhi zibuhlungu.

Ukwelula kungavimbela i-muscle atrophy ye-glutes neminye imisipha engasetshenziswanga futhi inikeze ukukhululeka kobuhlungu kulabo abaqinile.

Sibonile ukuthi ukwelula kuthuthukisa kanjani ukugeleza kwegazi emisipha. Ukunikezwa kwegazi okwandisiwe kunikeza umoya-mpilo owengeziwe kanye nezinye izakhi emisipheni. Ukuqedwa kwemfucuza ye-metabolic ezicutshini nakho kuba yimpumelelo.

6. Ukwelula kungakhuphula ukuhamba (i-ROM) emajoyintini

Imisipha inamathele emalungeni amathambo ngama-tendon aqinile, kodwa aguquguqukayo. Izicubu ezifanayo phakathi kwamathambo zisiza amalunga ukuthi ahlale eguquguquka. Ngaphandle kwalapho lezi zicubu zigcinwa zisesimweni esihle ngokunyakaza kokuzelula njalo, i-collagen yezicubu ezixhumeneyo iluka inethiwekhi yemicu.

Kubenza baqinise, kunciphise amandla abo okuhlala bevumelana nezimo. Uma lokhu kwenzeka, uhla lokunyakaza (i-ROM) lwamajoyini luyehla kakhulu. Ukwelula kusiza ukudiliza inethiwekhi ye-collagen futhi kugcina izicubu ziguquguquka, kuvumela i-ROM enkulu.

Ukuguga ngokwemvelo kuqinisa izicubu futhi kunciphisa i-ROM, kodwa kubantu abanesifo sikashukela, amazinga aphezulu kashukela egazini enza i-collagen ye-glycated, okwenza izicubu zibe nzima, zingaguquguquki kakhulu.

. Lesi ngesinye sezizathu esenza ukuthi “ihlombe elineqhwa” kube inkinga evamile kubantu abanesifo sikashukela. Kanye nokuzivocavoca nge-aerobic namandla, ukuzivocavoca umzimba nakho kubalulekile kwabanesifo sikashukela.

7-Ukwelula kusiza ukulungisa ukungalingani kwesakhiwo futhi kuthuthukise ukuma

Umzimba wethu unokulingana kwamazwe womabili ohlakeni lwe-musculoskeletal, futhi ukugobeka okwenziwe ngo-S komgogodla kusiza ekwakheni leli bhalansi.

Lapho senza kaninginingi imisebenzi ebanga ukungalingani, njengokuthwala isisindo - ingane noma isikhwama sendwayimane - ngakolunye uhlangothi, eminye imisipha iyaqina lapho oontanga bayo behlala benenkontileka. Kwenzeka okufanayo lapho usebenzisa isandla esisodwa noma umlenze owodwa emsebenzini osindayo, ophindaphindayo noma womsebenzi.

Ngokunjalo, lapho sichitha isikhathi esiningi sihleli phambi kwezikrini zamakhompyutha, imisipha yethu yamahlombe iyaqina ngaphakathi, kuyilapho imisipha yesifuba ihlala iqinile. Ungabona isimo esibuyela emuva kwabesifazane abakhulelwe abagoba emuva benze umzamo wokulinganisa isisindo sesisu esikhudlwana.

Ukuzivocavoca okwelula kusiza ukuqeda ukungezwani emithanjeni egcwele ngokweqile nangezinkontileka futhi kubuyise ubuqotho bomzimba.

Ukufunda: izinzuzo zebhodi

8. Ukwelula njalo kugcina emuva kuvikelekile.

Izinkinga zangemuva zingabangelwa ukuphakamisa okunzima noma ukunyakaza okungazelelwe, ikakhulukazi kubantu abangazange baqeqeshe ukuguquguquka kwabo komgogodla ngemisebenzi eyanele yokwelula.

Ama-vertebrae akha umgogodla aphethwe yimisipha ezungezile. Amapheya angu-23 ama-vertebral discs enziwe ngezicubu ze-cartilage agcina ama-vertebrae angamathambo ehlukene ukusuka komunye nomunye nasemgogodleni ogijima emgogodleni. Ukunyakaza okuncane kungalimaza umgogodla, kubangele ubuhlungu obuncane kuya obubukhali.

Ukungabi nokuzivocavoca umzimba kungenza izicubu zomzimba ziqine futhi zingaguquki. Uma lokhu kwenzeka, ukusonteka nokuzikhandla okungazelelwe kungadala izinyembezi kuqwanga.

Ukuhlala isikhathi eside ngaphandle kokwelula kuqinisa umgogodla futhi kudale izinhlungu emuva. Imisipha eqinile nayo ingadala ubuhlungu obuphansi emuva.

Ukuvivinya umzimba okuhlanganisa ukugoba nokuzungezayo kusiza ukuqinisa imisipha ewumgogodla ezungeze umgogodla futhi kugcine ama-disc eguquguquka.

Ukuzivocavoca kwe-Hamstring stretching, kanye nokuvuka esihlalweni njalo ngemizuzu engu-20-30 imizuzu embalwa yokuzivocavoca okuvamile kungagcina umhlane wakho usesimweni esihle. Futhi ungalindi uze ube nobuhlungu beqolo ukuze ukwenze.

9. Ukwelula kuthuthukisa impilo yengqondo

Ngeke sigxile kakhulu kulokhu, kepha abantu abenza izivivinyo zokwelula njalo babika ukuthuthuka kwekhwalithi yokulala, imizwa nokuzethemba.

Ungakuthathi lokhu njengedatha yokuzithoba, ngoba kunezizathu eziningi zesayensi eziqinile zokuxhasa isimangalo sabo. Kwabanye, ukunweba kudala ukukhululwa kwe-dopamine, i-neurotransmitter ezizwa kahle ihambisana nemizwa emihle nokulala kahle.

I-Dopamine ingathuthukisa ukunaka, ukufunda kanye nenkumbulo.

Imiphumela emihle yokwelula inamazinga kashukela egazini, umfutho wegazi, kanye nempilo evamile yenhliziyo nemithambo yegazi ingase ithuthukise inhlalakahle engokwengqondo ngoba izimo ezingenhla zihlotshaniswa nokucindezeleka nokushintshashintsha. isimo sengqondo.

Ukwelula kufanele kwenziwe ngejubane elilula, kuhambisane namasu okuphefumula afanele. Indawo yokulala kufanele igcinwe okungenani imizuzwana engama-20-30 ukuthola imiphumela emihle.

I-Yoga ne-Pilates ingaba izivivinyo ezinhle zokwelula, kodwa qiniseka ukuthi uhlanganisa wonke amaqembu emisipha, futhi uwaphindaphinde izikhathi ezingu-4-5 ngesonto.

Indlela yokwelula kahle

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