Izinga ngalinye lomzimba linikeza izinzuzo ezahlukene. Ngokuvamile, abantu abaningi bangazuza ngokuthola imisebenzi eminingi ngosuku ngalunye. Lokhu kuyiqiniso ikakhulu uma uzama ukunciphisa isisindo. Finyelela kulolu mhlahlandlela ukuze ubone lapho uwe khona ubone ukuthi ungayithuthukisa yini izinga lakho lomsebenzi wokuphila impilo nempilo engcono.
Izinga lakho lomsebenzi womzimba
Ingabe ulandelela inani lokuzivocavoca ozithola ngosuku ngalunye ?
Uke wacabanga ngokuthola okuningi ? Izinzuzo zokuzikhandla ngokweqile zihamba ngaphandle kokuthuthukisa ukubukeka kwakho noma ukufakela kwisayizi ethile yokugqoka. Ukuzivocavoca okwengeziwe kungakunika izinzuzo zempilo ezibalulekile.
Amazinga ahlukene omsebenzi womzimba anikeza izinzuzo ezehlukene zezempilo. Ake sibheke amazinga amane okusebenza ngokomzimba kanye nezinzuzo ezinhle ezinikezwa yilowo nalowo.
Izinga lomsebenzi wokuhlala
Indlela yokuphila ehlala phansi noma engasebenziyo kusho ukuthi awutholi ukuvivinya umzimba okusemthethweni futhi awusebenzi ngokomzimba emini. Ukuphila ngokwemvelo kunomthelela ekunciphiseni isisindo futhi ekugcineni, ukukhuluphala. Ukungasebenzi kungenza ukunciphisa umqondo wenhlalakahle jikelele futhi kungandisa ingozi yokuthuthukisa izinkinga ezithile zezempilo kanye nezifo, njenge-type 2 sikashukela.
Ngakho kungani ungahlanganyela ezingeni lomsebenzi ophansi kakhulu? Kwezinye izimo, ukuphola ekuguleni okujulile noma ukulimala kudinga ukuthi ungasebenzi.
Kulesi simo, kungcono ukuthi ulandele imiyalelo kadokotela wakho nokuphumula.
Izinga lokusebenza lomzimba okhanyayo
Umsebenzi omzimba okhanyayo ubhekisela kwimisebenzi oyenzayo njalo njengengxenye yokuphila kwakho kwansuku zonke . Ungase ubize le miisebenzi yokuphila, njengokuthatha inja ukuhamba noma ukulima. Lezi zinhlobo zemisebenzi zivutha cishe ama-khalori angu-150 ngosuku lomuntu ovamile.
Kodwa inombolo ingahluka kakhulu kuye ngokuthi ubukhulu bomzimba wakho kanye nohlobo oluthile lomsebenzi.
Lokhu okulandelayo yizibonelo zokusebenza ngokomzimba okulula:
- Ukuhamba nokuya emsebenzini (imizuzu engu-15 ngayinye)
- Amaqabunga ahambayo amaminithi angu-30
- Ukudlala umdlalo olula we-ping pong imizuzu engu-20
Izinzuzo zezempilo zesilinganiso somzimba wokukhanya zingabandakanya amazinga angcono wegazi we-cholesterol, amafutha omzimba anciphise, ukucindezelwa kwegazi okuthuthukisiwe, kanye nempilo yokuthuthukisa umzimba. Labo abangasebenzi kahle baphinde baphuthuke izinga eliphezulu lokuphila futhi ngokuvamile banengozi ephansi yokuthuthukisa izifo ezingelapheki.
Izinga eliphezulu lomsebenzi womzimba
Uhlelo lokuzivocavoca oluthile lubhekisela ekubambeni uhlobo oluthile lwe- cardiorespiratory yokuzivocavoca umzimba emaminithini angu-20 kuya kwangu-60, izinsuku ezintathu kuya kwezinhlanu ngesonto. Umsebenzi wakho wokulinganisela ongalingani ungahlanganisa nokuqeqeshwa kwamandla nokuzivocavoca amandla .
Umuntu olandela isimiso sokuzivocavoca esilinganiselwe angenza okukodwa kokulandelayo:
- Ukugijima imizuzu engu-30, izinsuku ezintathu ngesonto
- Ukuhamba ngokukhawuleza imizuzu engu-30, izinsuku ezintathu kuya kwezinhlanu ngesonto
- Ukuqeqeshwa kwesisindo , isethi esisodwa sokuzivocavoca okuyisishiyagalombili, izinsuku ezimbili ngesonto
Labo abalandela uhlelo lokuzivocavoca ngokulinganayo bahlangabezana nazo zonke izinzuzo zokusebenza ngokomzimba.
Bazuza nokuqina ngokomzimba ngendlela yokwenyuka kwempilo yenhliziyo, amandla okuqina emisipha nokukhuthazela , nokuguquguquka okukhulu. Ukuzivocavoca okulinganiselayo kwathola ukuthuthukiswa okukhulu nakakhulu empilweni yonke, izinga lokuphila, nokunciphisa ingozi yezifo ezingapheli.
Izinga eliphezulu lomsebenzi womzimba
Uhlelo lokuzivocavoca olunamandla lubhekisela ekusebenziseni imizuzu engu-20 kuya kwangu-60 izinsuku eziningi ngesonto, okungabandakanya ukuvivinya umzimba, ukuqeqesha isikhashana , ukuqeqeshwa kwamandla nokuzivocavoca.
Umuntu ohlanganyela ohlelweni lokuzivocavoca olunamandla angenza yonke imisebenzi elandelayo:
- Ukugijima imizuzu engu-45, izinsuku ezintathu ngesonto
- Ukwenza izikhathi, izinsuku ezimbili ngesonto
- Ukuqeqeshwa kwesisindo, izinsuku ezintathu ngesonto
Labo abalandela uhlelo olunamandla lokuzivocavoca bahlangabezana nazo zonke izinzuzo zokuphila ngokomzimba kanye nohlelo lokuvivinya umzimba; babona nokwanda okukhulu emzimbeni. Ukwengeza, kunokunciphisa okukhulu kwesifo esingapheliyo kulabo abalandela uhlelo lokuzivocavoca olunamandla.
Kubalulekile ukuphawula ukuthi uhlelo lokuzivocavoca olunamandla lungandisa ingozi yokulimala bese kukhishwa ekudleni. Kubalulekile ukuhlola nodokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca umzimba.
* Ehlelwe nguMalia Frey, Weight Loss Expert
Umthombo
Roth, Walton, et al. Fit & Well: Imiqondo namaLabhu ekuPhileni kweMpilo nokuPhepha 5 Ed. IBoston: McGraw-Hill College, 2002.