Ukufeza i-abs ecacisiwe kahle kuyisimo esidumile samadoda nabesifazane. Ukwenza izinguquko ekudleni nokuzivocavoca kuyindlela engcono kakhulu yokubona imiphumela yabantu abaningi. Kodwa-ke, kunamaqembu akhethiwe asebenza kanzima kodwa namanje akakwazi ukufeza abs eyenziwe ekhishini.
Ukulwa Kwesisu
Izifundo zikhombisa ukuthi yini esiyidla ngokuyinhloko enesibopho sokubona kwethu ukuchaza imisipha. Ukudla okunomsoco kungaba ngaphezu kwama-80% uma kuqhathaniswa nokusebenza okungu-20% ukucacisa ukuthi ngabe imisipha yethu izobonakala noma ifihliwe ngaphansi kohlaka lwamafutha.
Isiqu esidumile esithi " Abs Is Made in the Kitchen " kubonakala sisekelwa isiphakamiso, kodwa kunezimo lapho lokhu kungasebenzi. Abantu abaningi balwela ukunciphisa amafutha esiswini okungahambisani nokudla ukudla. Abanye bakhungathekile ngekhanda lesisu lomzimba kusuka ekulahlekeni kwesisindo esikhulu. Ngokuqinisekile ikhishi alikwazi ukusiza kuzo zonke izimo.
Izizathu ezilandelayo ziphakathi kwezimo eziphezulu zokuthi kungani i-abs ingenakwenziwa njalo ekhishini.
Ukunqamuka kwesikhathi
Ukunqamuka kwesikhashana kuletha izinguquko zomzimba, ikakhulukazi emkhatsini wesigaba esiphakathi. I- " menopot " esabekayo iyindaba yeqiniso yabesifazane abaningi. Ukunciphisa i-estrogen kuletha amafutha emkhatsini we-midsection ngomzamo wokushintsha i-hormone. I-fat is carrier of estrogen futhi umzimba ufuna ukubeka izinto lapho kuyadingeka noma bakholelwa ukuthi iyasiza. Njengoba nje umzimba wethu uya emsebenzini ukulungisa ithambo eliphukile, libeka amafutha emanzini ethu ukulungisa iserogen yethu.
Ucwaningo kanye nokuhlolwa kwemitholampilo kubonisa ukuthi abesifazane base-postmenopausal "banamafutha amaningi angaphakathi kwesisu uma kuqhathaniswa nabesifazane base-premenopausal." Lokhu akusho ukuphonsa ithawula njengowesifazane wesisu kodwa kudinga ukunakekelwa ngokugcwele ukuze uphile ngendlela enempilo.
Kunconywa ukwengeza ukudla okuwusizo ekunciphiseni izimpawu zokuya esikhathini. Ukuvivinya umzimba njalo kuneluleka ukulwa lokho okungenakulungiswa ekhishini. Yiba ngummeli wakho wezokunakekelwa kwezempilo futhi ugcine amakhilogremu amaningi ngokufunda izihloko zendlela yokuphatha ukuzuza kwesisindo ekumeni.
Ukulahlekelwa kwesisindo ngokweqile
Ukweqisa ngokweqile, ukugqwala noma ukukhululeka ngokweqile ngesikhathi sokukhulelwa kungabangela izinguquko ezingasadingeki zesisu. Inkinga evamile yesikhumba esivulekile esiswini esingekho esikhungweni sokuphumula kwesisindo esinqunyiwe kungakhathaliseki ukuthi kwenzekani ekhishini.
Izifundo zikhombisa iziguli ezilahlekelwe isisindo esikhulu sesisindo singahlushwa isikhumba redundancy (isikhumba esivulekile). Izindawo ezithintekile kakhulu yizindawo eziswini, izimbongolo, amabele, izingalo ezingaphezulu, amathanga, nobuso. Lokhu kungaholela emgangathweni ompofu wokuphila nokwesaba ukwamukelwa komphakathi.
Ngezinye izikhathi futhi ikakhulukazi uma isikhumba esivulekile sikhulu ngokweqile, iziguli zithatha izinketho zokuhlinzwa ukuze zisuswe. Ngisho noma ukuhlinzeka kungase kube yindlela yokukhetha, ukubhekwa kwengqondo okuhle mayelana nokuphumelela kwesisindo sakho kubalulekile.
Awunedwa kulo mzabalazo. Kuzodingeka ukuthi ugcine indlela yokuphila enempilo yokudla okulungile nokuzivocavoca. Qhubeka ucwaninga okukhethwa kukho futhi ngaphambi kokwenza izinqumo zokuhlinzwa, ukufunda izihloko ngokuhlinzwa komzimba kuzomzuzisa.
Ukukhulelwa nokuzalwa kwezingane
Ukubeletha kubandakanya ukutholakala kwesisindo kanye namanothi atholakalayo. Okuvame ukushiywa esithombeni kuyinto i-diastasis recti abdominis (i-DRA) . I-Diastasis recti abdominis isilula futhi sinciphise imisipha ye-recti abdominis kanye nesimo semvelo ngesikhathi sokukhulelwa ngenxa yokukhula kwesisu.
Amaphesenti amakhulu abesifazane abhekana ne-DRA futhi ngemva kokubeletha, imisipha ibuyele evamile. Lokhu akulona iqiniso kwabanye besifazane abasala ngesiteleka esiswini somzimba nesisu. Bangase babe nokuhlukaniswa kwesisu nokuhlukana, futhi abakwazi ukwenza imisebenzi evamile yansuku zonke.
I-DRA ingase ibe khona nasemadodeni lapho ukucindezeleka kwangaphakathi kwesisu kube yinkinga njengokugula ngokweqile noma ngesifo esingenasifo sokuphefumula. Indawo ejwayelekile kunazo zonke ezenzekayo ku-umbilicus (indawo yenkinobho yesisu) futhi kuvame ukutholakala emtholampilo usebenzisa isilinganiso seminwe-ububanzi.
Uma iminwe emibili noma ngaphezulu ingafakwa ngokuzenzekelayo ku-umbilicus, i-DRA kungenzeka futhi kufanele ihanjiswe udokotela wakho ngokushesha. Hlala unolwazi nge-DRA ngokufunda ama-athikili e-diastasis recti ngemuva kokuba nomntwana.
Ukuguga
Ukuguga kuyilungelo futhi uma uhlala uphilile, kuyisabeka kakhulu. Kodwa-ke, ukuguga kulandela ukushintsha komzimba kokubili amadoda nabesifazane. Ukuthola isisindo kufinyelela kalula, ukugaya umzimba kunciphisa , futhi isikhumba siba mncane futhi siguquke.
Ucwaningo lubonisa ukuthi abesifazane base-postmenopausal banamaphesenti amafutha aphezulu kakhulu uma kuqhathaniswa nomlingani wakhe osemncane. Ucwaningo lubonisa ukuthi amadoda asebekhulile nabesifazane bekhula ngesisindo ngenkathi behla ngesisindo. Ukuhamba kancane kokuphila kokuzivocavoca umzimba kungafaka isandla kulezi ziphumo.
Isayensi inikeza impendulo enhle ngokubaluleka kokuqhubeka nokuvivinya umzimba njalo nokuhleleka kokudla njengoba sikhula. Eqinisweni, ukusebenza ngokomzimba kuboniswa ukwandisa imisipha nokunciphisa amaphesenti omzimba omzimba kubantu abadala asebekhulile. Singasondela ekudaleni i-abs ekhishini kodwa ukuvivinya umzimba kudingeke ukuba kuhlanganiswe impilo yonke.
Kuyoba usizo ukuqhubeka nempilo enhle phakathi neminyaka futhi uhlale unolwazi ngokufunda izihloko zendlela umzimba uguqula ngayo lapho sikhula.
> Imithombo:
> I-American Journal of Nutrition Clinic, Ukuguga, ukubunjwa komzimba, nokuphila: i-Fels Longitudinal Study, uShimei S Guo et al., 9/1999
> I-Journal of Health's Women's and Physical Therapy, Uhlelo Oluqhubekayo Lokuzivocavoca Oluqhubekayo Lwemithi Yokuphumelela Ukwelashwa Kwesifazane Othunyelwe Ngomzimba Ophethe I-Diastasis Enamandla I-Recti Abdominis, i-Litos, Karen PT, i-MPT, 8/14
> Izikhungo zikazwelonke zezeMpilo, ukuhluka kwezeMinyaka-kanye nokunqunywa kokuya esikhathini, ukusabalaliswa komzimba kanye nokusabalalisa kwamafutha kumama enempilo njengoba kulinganiswa yi-absorptiometry yama-ray amabili we-ray, i-Svendsen OL et al., 3/95
> Izikhungo Zempilo Zesizwe, Umzimba ojikeleza emva kokulahlekelwa isisindo esikhulu, iTorio-Padron N et al., 2/09
> Izikhungo Zikazwelonke Zempilo, Izinguquko ezihlobene nokunqamuka kwesikhashana ekusabalaleni kwamafutha omzimba, i-Toth MJ et al., 5/00