Umbuso jikelele wesithupha wokusebenza nokugula wukuthi uma izimpawu zakho zingaphezu kwentamo (ie, ubuhlungu bomsindo, impumu egijimayo, ukukhipha), kufanele uhambe kahle. Okungeke kube khona uma unomkhuhlane ophezulu-uma kunjalo, akuwona umqondo omuhle ukuhlanganyela emncintiswaneni.
Uma izimpawu zakho zingaphansi kwetamo (isib. Ukuxubana kwesifuba, isicanucanu, isifo sohudo), kungcono ukudlala kuphephile futhi ungagijimi emncintiswaneni.
Uma uzizwa ukuthi uyagula, kungenzeka ukuthi ngeke ube yinto ejabulisayo noma kunjalo. Ezinye izinhlanga zingakuvumela ukuba ulandele emncintiswaneni wonyaka ozayo, udlulisele komunye umncintiswano, noma uthole imali encane yokubhalisa kwakho. Uma ucabanga ukuthi ungahlanganyeli emncintiswaneni, thola emncintiswaneni ukuthi yini ongakhetha ngayo.
Kodwa uma kubonakala sengathi unomkhuhlane ovamile, kufanele ube nokuphepha ukuze ugijime emncintiswaneni. Yiqiniso, kuwumqondo omuhle ukuhlola nodokotela wakho ubone ukuthi yini ayincomayo.
Khumbula ukuthi, noma ngabe unezimpawu ezibandayo ezinjengomphuzi ophuthumayo, ukusebenza kwakho cishe kuzothinteka. Ungalindeli ukuthi ube yifomu yakho yokugijima futhi ungabeki ukucindezela kuwe ukuze ube nomncintiswano wokuphila kwakho. Lalela umzimba wakho, qinisekisa ukuthi uhlala kahle kahle emncintiswaneni, futhi ubone ukuthi usuku luletha nini. Qinisekisa ukuthi ucabanga ukuthi kungenzeka ukuthi uphume emncintiswaneni uma ungazwa kahle uma uqala.
Ngaphezu kwakho konke, ulethe ishidi noma izicubu eziningi zobuso. Kuzothatha ukuthungula lapho. Ama-napkins ephephaphambili ngokuvamile asebenza kangcono isikhathi eside, ukugijima kwezinyoka kune-Kleenex.
Ingabe Ukugijimela Ngamaqanda Kuyenze Kakhulu?
Uma unquma ukugijima i-marathon yesiqingatha, u-5k, noma olunye uhlanga, ingabe uzobeka engozini ukwenza kube kubi nakakhulu noma ube nembuyiselo?
Ucwaningo lukaTom Weidner, i-Ph.D. e-Ball State University babheka ukuthi ukugijima ngenkathi unomkhuhlane kungabangela ukushisa kwakho kube nzima noma kuhlale isikhathi eside. Kwaqhutshwa imizuzu engu-40 yokuvivinya umzimba ngo-70% wezinga eliphezulu lenhliziyo njalo ngosuku ngezinsuku ezingu-10. Balinganisa izimpawu zabo futhi bebalinganisa izicubu zabo zobuso ezisetshenziselwa ukuzivocavoca ukukala izimpawu zabo. Imiphumela yaba ukuthi kwakungekho umehluko ebusweni noma ubude bemakhaza ngokuzivocavoca.
Lesi sifundo esincane, kodwa siyaqinisekisa. Ngokuvamile, i-mileage yakho ingahluka! Kodwa okungenani uzoba nomdanso ozobonisa imizamo yakho.
Indlela Yokugwema Imifino Yokuqala
Ezinsukwini eziholela emncintiswaneni omkhulu, ungazama ukugwema ukubamba umkhuhlane ngokuthatha izinyathelo ezithile zokuqapha. Qinisekisa ukuthi uphuza amanzi amaningi, udla izithelo eziningi nemifino ukuze wazi ukuthi uthola amavithamini amaningi kanye nama-antioxidants, futhi uhlose amahora angu-8 okulala ngosuku. Okubaluleke kakhulu, geza izandla zakho njalo-leyo yindlela engcono kakhulu yokugwema ukusakazwa kwamagciwane abandayo.
Umthombo:
Weidner TG, Cranston T, Schurr T, Kaminsky LA. "Umphumela wokuqeqeshwa kokuzivocavoca ngobunzima nobude begciwane lokuphefumula elingenhla." I-Med Sci Sports Exerc. 1998 Nov; 30 (11): 1578-83.