Umthambo uchazwa njengayo nayiphi na intshukumo eyenza izihlunu zakho zisebenze kwaye ifuna umzimba wakho kwiikhalori zeSzenquigallo. Zininzi iindlela zomsebenzi womzimba, kubandakanya nokubhukuda, ukusebenza, ukuzibandakanya, ukuhamba nokudanisa, kwaye zezi ezinye zazo. Kwaqondakaliswa ukuba indlela yokuphila esebenzayo izisa iingenelo ezininzi zempilo yomzimba nengqondo. Isenokukunceda uphila ixesha elide. Nazi iindlela ezisi-7 ezisisiseko zokuziqhelanisa rhoqo umzimba kunye nengqondo yakho:
Inokukwenza wonwabe ngakumbi
Kuqinisekisiwe ukuba imithambo iphucula imo yakho kwaye inciphise imvakalelo yoxinzelelo, ixhala kunye noxinzelelo. Izemidlalo ibangela utshintsho kwiindawo zengqondo, ezilawula uxinzelelo kunye nexhala. Inokonyusa imvakalelo yengqondo yengqondo kwi-hormotonin ye-serotonin kunye ne-norepinefrine, ezisusa imvakalelo yoxinzelelo. Ukongeza, imisebenzi inokwandisa i-Endorphin, ezaziwa ukuba zincede zibangele ukubangela iimvakalelo ezilungileyo kunye nokunciphisa umbono weentlungu. Yaboniswa ukuba imithambo inciphisa iimpawu ebantwini abaphethwe yixhala. Ingabanceda nawo baqonda ngakumbi imeko yabo yengqondo kwaye baphazanyiswe koloyiko lwabo.
Ngapha koko, isifundo malunga nokuthatha inxaxheba kwamabhinqa angama-24 abafunyaniswayo ngoxinzelelo babonisa ukuba nayiphi na imithambo yobuqili inciphisa kakhulu imvakalelo yoxinzelelo.
Ifoto: HARTAHH.USPUS.com.
Yintoni enomdla, ayinamsebenzi ukuba lukukrakra kangakanani uqeqesho lwakho. Kubonakala ngathi imo yakho inokuphucula ukuzilolonga nokuba ngabom. Ngapha koko, isifundo malunga nokuthatha inxaxheba kwamabhinqa angama-24 abafunyaniswayo ngoxinzelelo babonisa ukuba imisebenzi yalo naliphi na ingqiqo inciphise imeko yoxinzelelo. Iziphumo zokuzilolonga zemood zikhulu kakhulu kangangokuba isigqibo sokudlala imidlalo sibalulekile kangangexesha elifutshane. Kwisifundo esinye, amadoda kunye nabasetyhini abasempilweni ababehlala bebandakanyeka kwimidlalo babuzwa okanye beqhubeka nokwenza, okanye bayeke iiveki ezimbini. Kwabo bayeka ukudlala ezemidlalo, bekukho ukwanda kwemozulu embi.
Inganceda xa kunciphisa umzimba
Olunye uphononongo lubonise ukuba indlela yokuphila ye-sedentiry yeyona nto iphambili kubunzima bokufumana ubunzima kunye nokutyeba kakhulu. Ukuqonda ifuthe lokuzilolonga ngobunzima, kubalulekile ukuqonda ubudlelwane phakathi kokuzilolonga kunye nokusetyenziswa kwamandla. Umzimba wakho utya amandla ngeendlela ezintathu: ukugaya ukutya, ukwenza umthambo kunye nokuxhasa imisebenzi yemizimba efana nokubetha kwentliziyo kunye nokuphefumla. Ngexesha lokutya, ukuncipha kwekhalori kunciphisa izinga lemetabolic, ecothisile ukunciphisa umzimba. Ngokuchasene noko, kwakuboniswa ukuba ukuzivocavoca rhoqo kukonyusa isantya seMetabolism, etshisa iikhalori ezininzi kwaye inceda ukunciphisa umzimba. Ukongeza, izifundo zibonakalise ukuba indibaniselwano yokuzilolonga ze-aerobic kunye nemithwalo inokwandisa ukuphulukana namafutha kunye nokugcina ubunzima bemisipha, ebaluleke ngokugcina ubunzima.
Oku kuluncedo kwimisipha yakho kunye namathambo akho.
Imithambo idlala indima ebalulekileyo ekudaleni nasekulondolozeni izihlunu ezomeleleyo kunye namathambo. Ukuziqhelanisa nomzimba, njengokuphakamisa iintsimbi, kunokukhuthaza ukwanda kwemibala yemisipha ngokudityaniswa neprotein efanelekileyo. Kungenxa yokuba imithambo inceda ukukhupha iihomoni ezifaka isandla kumandla akho amasiphuli ukuze afumane i-amino acids. Iyabanceda ukukhula kwaye banciphise ukuwa kwabo. Ngobudala, abantu badla ngokuphulukana nobunzima bemisipha kunye nemisebenzi enokukhokelela ekulimaleni nasekukhubazeni. Umsebenzi oqhelekileyo wokusebenza kubalulekile ukunciphisa ukulahleka kwemisipha yezihlunu kunye nokugcina amandla ngobudala. Ukongeza, imithambo inceda ukwakha uxinzelelo lwethambo kumhlathana, kwaye uncede ukukhusela i-osteoporousis kwindawo engakumbi eqolileyo. Into ebangela umdla, imisebenzi ephantsi yomthwalo omkhulu, njengokuzivocavoca okanye ukubaleka, okanye imidlalo enomthwalo webhola ongaqhelekanga, njengenemidlalo ye-bone engalunganga, njengokuqubha kunye nebhayisekile.
Inokunyusa inqanaba lakho lamandla.
Ukuzivocavoca kunokuba sisikhundla sokwenene sabantu abasempilweni, nakwabo baneengxaki zezifo ezahlukeneyo. Olunye uhlolisiso lubonise ukuba iiveki ezi-6 zokuzilolonga rhoqo zinciphise imvakalelo yokukhathala kubantu abangama-36 basempilweni abathi bakudinwa rhoqo. Ukongeza, imithambo inokunyusa kakhulu inqanaba lamandla kubantu abanengxaki yokunganyangeki engapheliyo (SHU) kunye nezinye izifo ezinzulu. Ngapha koko, imithambo ibonakala isebenza ngakumbi kumlo ochasene nolunye iindlela zonyango, kubandakanya iindlela zokunyanga, ezinjengokuphumla kunye nokungabikho ngokupheleleyo kunyango. Ukongeza, kuboniswa ukuba imithambo yonyusa inqanaba lamandla ebantwini abaphethwe zizifo eziqhubekayo ezinje ngomhlaza, i-HIV / AIDS kunye ne-sclerosis.
Inokunciphisa umngcipheko wezifo ezingapheliyo
Ukungabikho komzimba rhoqo oyena nobangela wezifo ezinganyangekiyo. Yaboniswa ukuba ukuzivocavoca rhoqo ukuphucula ubuntununtunu, inkqubo yentliziyo kunye nokwenziwa komzimba, kodwa kunciphisa uxinzelelo lwegazi kunye nenqanaba lamafutha egazi. Ngokwahlukileyo koko, ukunqongophala imithambo rhoqo - nkqu kwixesha elifutshane - kunokukhokelela ekubeni ukwanda okubonakalayo kukutyeba esiswini, nto leyo eyandisa amathuba uhlobo seswekile-2, isifo sentliziyo kunye nokufa phambi kwexesha. Ke ngoko, ukusebenza kwemihla ngemihla kuyacetyiswa ukunciphisa i-Belly ye-Belly kunye nokunciphisa umngcipheko wokuphuhlisa ezi zifo.
Ukuzivocavoca kunokukhuthaza ukuhamba kwegazi kwaye kubangele ukungqinelana kweeseli zolusu, ezinokuthi zincede ukulibazisa ukubonakala kolusu
Ifoto: HARTAHH.USPUS.com.
Inceda ulusu lwempilo
Uxinzelelo lwe-oxidage emzimbeni lunokuchaphazela ulusu lwakho. Uxinzelelo lwe-oxidage lwenzeka xa ukukhuselwa komzimba kungakwazi ukuphelisa umonakalo ngokupheleleyo osetyenziswa kwiiseli. Inokonakalisa izakhiwo zabo zangaphakathi kwaye ziphanzise ulusu lwakho. Ngaphandle kwento yokuba ukuzibhokoxa okunamandla nokuphelisa ukusebenza kunokuba negalelo lomonakalo we-oxidative, wokuziqhelanisa ngokunomdla kunokunyusa ukuveliswa kweendlela zendalo zokukhusela iiseli. Ngokufanayo, imithambo inokukhuthaza ukuhamba kwegazi kwaye kubangele ukuba kubekho iiseli zolusu, ezinokuthi zincede ukulibazisa ukubonakala kwesalukhwe yolusu.
Inganceda ingqondo yakho kunye nenkumbulo.
Imithambo inokuphucula ukusebenza kwengqondo nokukhusela inkumbulo kunye nobuchule bengqondo. Okokuqala, iyonyusa izinga lentliziyo, elinegalelo ekwenzeni igazi kunye neoksijini kwingqondo. Inokukhuthaza ukuveliswa kweehomoni ezinegalelo ekukhuleni kweeseli zobuchopho. Ngapha koko, amandla okuzivocavoca umzimba ukuthintela izifo ezingapheliyo kunokunceda ubuchopho bakho, kuba ezi zifo zinokuchaphazela umsebenzi wayo. Ukusebenza rhoqo komzimba kubaluleke kakhulu kubantu abadala, kuba ukwaluphala ngokudibeneyo noxinzelelo lwe-oxidative kunye nokuvuvukala kunegalelo kulwakhiwo kunye nemisebenzi yengqondo. Kuqinisekisiwe ukuba imithambo inyanzeliswa yi-hippocampis, inxenye yengqondo, ebaluleke kakhulu kwimemori kunye nokufunda, ukonyuka ngobukhulu. Isebenza ukuphucula ubuchule bengqondo kubantu abadala. Okokugqibela, kungqinelwa ukuba kunciphisa utshintsho kwingqondo, enokubangela isifo se-Alzheimer kunye ne-schizophrenia.