Ukuthola kahle kungase kube nomuzwa wokuthi umzabalazo ikakhulukazi uma usebenza kanzima amasonto ngaphandle kokubona imiphumela yangaphandle. Izithombe zemizimba yezemidlalo ezikhonjiwe ukukugqugquzela manje zibonakala ziwumthombo wokukhungatheka esikhundleni sokunikezwa amandla.
Ngokuvamile abaningi bethu banomuzwa wokuthi yibo kuphela ababhekana nemiphumela yokuqina. Siyazibuza ukuthi kungani abanye bebonakala bebonakala beba lula futhi kungani izinguquko zomzimba zingenzeki. Lokhu kuyinkinga evamile kakhulu ngakho ungazizwa wodwa emzabalazweni wakho.
Imiphumela yokufaneleka ihlukile futhi iqhubekela phambili emazingeni ahlukene womuntu ngamunye. Kuzothatha ukubekezela nokusetshenziswa kwezindlela ezilungile ezisebenza kahle kuwe. Wonke umuntu uhlukile endleleni yokuphila, uhlobo lomzimba, izakhi zofuzo, izinkinga zezokwelapha ezingenzeka, futhi ngisho nonyaka wonke odlala indima ekukwazi kwethu ukufeza imiphumela.
Izindlela eziphumelelayo zokuthola imiphumela emihle ziye zabhalwa kahle ngokucwaninga ngezifundo kanye nocwaningo.
Ama-Scy Quick Fix Awusebenzi
Izinhlelo ezithile zokuqeqesha zenza izinyathelo ezinkulu zokushintsha umzimba wakho. Izifundo zibonise ukuvinjelwa okukhulu kwekhalori kanye nokudla kwamafayili njengezindlela ezingenampilo zokufeza ukubunjwa komzimba okuhle. Labo abazimisele ngokufinyelela imigomo yokuzikhandla bafuna isisombululo sesikhathi eside, hhayi ukulungisa okwesikhashana.
Uma isifiso sakho siwukuba nesimo, kunconywa ukuba ugweme ukudla okufakiwe okuthembisa umzimba wamaphupho akho emavikini amathathu. Ukufaneleka ebhodleleni akukhona futhi ngokuqinisekile akusifundisi indlela yokudla nokuzivocavoca ngempilo. Kuzobalulekile ukuthi uhlale uqinile ngokwengqondo futhi umelane nesilingo sokuwa ngenxa yezigigaba.
Vumela okungenani amasonto angu-12 ukubona imigomo engokoqobo. Ngokusho kocwaningo olwanyatheliswa kuyi- British Journal of Sports Medicine, leso sikhathi sinciphisa kakhulu amaphesenti amafutha omzimba. Ukufunda ama-athikili ngendlela engcono kakhulu yokuzonda kuzokusiza ngokugqugquzela futhi kugcine ithrekhi ngehlelo lakho lokuzivocavoca.
Gwema ukukhawulela amaKhalori
Kungenzeka ukuthi uqale uhlelo lokuzivocavoca ukuvimbela amakholori amaningi kakhulu afaka umzimba wakho ube yindlala. Umzimba udinga inani elithile lama-khalori ukuze usebenze ngokuphumelelayo kanye nokusiza ukuthi ulahlekelwe isisindo. Ukunciphisa amafutha kuningi ngokudla okulungile nokungadli kancane.
Ukudla okuningi kungase kuzwakale kungaqondakali, kodwa hhayi lapho ucabanga ukuthi umzimba udinga amakholori (amandla) ukusebenza. Uzodinga inani elifanele lama-calorie enempilo ahlangene nokuzivocavoca ukushisa izitolo ezinamafutha emzimbeni wakho.
Ukufeza imigomo kusho ukudla isidumbu oyifunayo namafutha ofuna ukuwalahleka. Imizimba enesisindo nemisipha idinga ukudlala i-calories ngokwanele ukuze isebenze emazingeni aphezulu nasendlini yokuzivocavoca. Ukufunda ama-athikili mayelana nokuthi kungani ungadinga amakholori amaningi kuzohlinzeka ngombono omusha ohlelweni lwakho lokuzivocavoca
Hlala Ukhuthazwe
Ingabe uqale uhlelo lokuzivocavoca olukhuthazwa kakhulu futhi lukhuni ngokuhlala luvumelana njalo? Ngezinye izikhathi kunzima ukuzibheka ngokwethembeka futhi sivume ukuthi senza izizathu. Siyeka ukubhala emaphepheni ethu okudla kanye nokusebenza okuhleliwe kuthathelwe indawo noma yikuphi okuvela.
Lesi yisikhathi sokuhlola kabusha futhi senze izinguquko ukuze ubuyele emuva kwethrekhi. Uma ufuna imiphumela, kuzothatha ukuzibophezela nsuku zonke ukwenza kwenzeke. Ukufunda ama-athikili mayelana nokufaneleka nokusebenzisa izindlela zokuphendula ukuze ufinyelele imigomo yakho kuzosiza ukuvuselela ukugqugquzela okushiwo.
Isithombe esihle somzimba
Singagxila kakhulu emzimbeni wethu, sihluleka ukujabulela inqubo yokwenza kahle. Kuzobalulekile ukuthi ungakhathazeki mayelana nohlelo lwakho lokuqeqesha futhi uhlale ucindezelekile uzizwa njengomthwalo. Ukufaneleka ngukuhamba okuqhubekayo nemigomo njalo kubuyekezwa ngokuvumelana nezinguquko zomzimba.
Abantu abanempilo bavame ukujabula, beqiniseka futhi bangadli ngomzimba womzimba. Ngokuvamile bamatasa kakhulu bacabanga ngesidlo sabo esilandelayo sokucindezeleka mayelana namakhilogremu ambalwa. Isimo sengqondo esikhululekile sibavumela ukuba bakwazi ukujabulela zonke izigaba zokuthola kahle. Ngaphandle kwalokho, ukucindezeleka ngomzimba wethu kungenye indlela yokukhulula ama-hormone engeziwe njenge-cortisol ohlelweni lwethu oluhlanganiswe nokuzuza kwesisindo.
Ukufunda izihloko zendlela ukucindezeleka kungathinta kanjani amandla ethu okulahlekelwa amafutha kunconywa futhi kufanele kusisize sibe nombono ongcono ngenkathi sisebenza emigomweni yomuntu siqu.
Vumela Ukudla Ukuzibopha
Ukudla unecala kungenye yezinkinga ezinkulu zokunqoba phakathi nohlelo lwakho lokuqeqesha. Ukucindezeleka komphakathi kuphakeme kakhulu ukuba udle ngokuphelele ngaso sonke isikhathi. Lokhu kumane akuyona into engokoqobo noma yokulondolozwa kuze kube phakade. Empeleni uthola indlela yokufinyelela imigomo yakho yokuzivocavoca.
Ukujabulela ukudla kwesinye isikhathi kubizwa ngokuthi ngumuntu futhi yingxenye yokuphila okunempilo nokulinganisela. Abafisa ukuqina banamakhokhi ambalwa ngaphandle kwecala futhi kufanele nawe. Uzothola umbono onempilo mayelana nokudla kwe-splurge ukufunda izihloko mayelana nendlela ukudla kwecala kungathinta ngayo ikhono lakho lokuthola kahle. Ukuphila okulinganiselayo kuzokusiza ukuba ugcine uhlelo lwakho lokuzivocavoca ngempilo enhle.
Ukuqeqeshwa Ukushaywa Kulula Kunzima
Ube wenza umsebenzi wokusebenza nsuku zonke futhi ngezinye izikhathi uwushaya kabili? Ingabe uhamba ngokuzungeze ngokuphelele futhi ukhathele? Uma impendulo inguyebo, mhlawumbe wenza okuningi futhi ungavumeli isikhathi sokuphumula esanele semisipha yakho. Lokhu kungabangela ukucindezeleka ngokweqile emzimbeni wakho ngokujwayelekile.
Ukuba nomzimba onomzimba nomzimba ongenamahloni akusho ukuchitha amahora ema-gym. Ukusebenza okuphumelelayo kugxile futhi kungenziwa ngaphansi kwehora. Ukufunda ukuthi ungayinselela kanjani umzimba wakho ngempumelelo kuzohlinzeka ngemiphumela engcono. Ukufunda ama-athikili mayelana nokuthi ungasebenzisa kanjani isikhathi sokuzivocavoca kanye nokugwema ukuvivinya umzimba okuvamile kuzokusiza ukuklama uhlelo lwekhwalithi.
> Imithombo:
> I-British Journal of Sports Medicine, Umthelela wamasonto angu-12 ohamba ngebhola empilweni nasemzimbeni emadodeni angaphezu kweminyaka engama-50 ubudala, uJoshua Timnold et al., 10/15
> Ukudla okungahambi kahle: Uma Ukudla Kubi , Ikhasi le-ACSM Fit Society® , Ukushicilelwa Kwama- quarter of the American College of Sports Medicine, i-acsm.org, Ehlobo 2010, pg. 5
> Harvard Health Publications, School Harvard Medical, Kungani ukucindezeleka kwenza abantu badle ngokweqile, 2/12