Ukufundza Kubonisa Ukuhamba Kwehla Kwehlisa I-Blood Sugar
Abacwaningi bathole ukuthi amagquma ayindlela emibili. Ukuhamba ekukhuphukeni kukunika ukudla okuyisifo senhliziyo nokunciphisa i-triglycerides, kodwa ukuhamba phansi sekuboniswe ukuthi kunamandla okunciphisa amazinga kashukela egazini. Thatha izintaba zonke izindlela zokunciphisa i-cholesterol ye-LDL. UDkt. Heinz Drexel wabika lokho okutholwe yi-American Heart Association ingqungquthela yesayensi.
Ukuhamba phansi noma ukuhlalela phansi kungase kube yisiqalo esihle - ngezinzuzo zezempilo
UDkt. Drexel uthi labo abathola ukuhamba bekhuphuke emanzini bangathola izinzuzo eziningi ngokuqala ukuhamba kwehla. Ucwaningo lwakhe lwathatha abantu abangu-45 abanempilo kodwa abahlala emakhaya futhi bawaphakamisela phezulu noma ehla entabeni ende e-Austrian alps nsuku zonke izinyanga ezimbili, bese ushintshela okuphambene nezinye izinyanga ezimbili. Ngale ndlela waqhathanisa izihloko zokuhlola ukuze zibone ukuthi imiphumela izoba yini.
Wahlola ushukela wegazi, i-cholesterol kanye ne-triglycerides amahora angu-36 ngemva kokunyuka. Akazange alindele ukubona inzuzo eningi kulabo abahamba emanzini, kodwa babonisa ukuthi ukwehlisa izinga lokushukela kwegazi akubonwanga kulabo abahamba ngezinyawo kuphela. Ishukela egazini legazi linganciphisa ingozi yesifo sikashukela se-Type II.
Ukuhamba phansi kuyisiqalo esihle kubantu abangathandi ukuhamba bekhuphuka, ngokusho kukaDkt. Drexel. Kungasiza ekwakheni ukubekezelelana nokuzivocavoca ngenkathi usajabulisa futhi unikeza uhamba kahle ithuba lokujabulela.
Njengoba manje uthole izinzuzo zezempilo zokuhamba phansi, kunesizathu esengeziwe sokuqala.
Indlela Yokuqala Ukuhamba
Ukukhuphuka ngokumelene nokuphika ukuhamba
Ukuhamba kwe-Downhill isebenzisa ukukhwabanisa kwemisipha. Futhi kungenza kube nzima ukuguqa ngamadolo futhi kube nzima kulabo abanezinkinga zamadolo noma i-ankotibial band friction syndrome.
Ukuhamba okuhambayo kusetshenziselwa ukukhishwa kwemisipha ejulile futhi kuphakamisa izinga lenhliziyo ngaphezu kokuhamba dowhill noma ezingeni. Ukuzikhukhumeza nokukhukhumeza nokukhukhumeza okuvela ekuvusweni kwenhliziyo kuwukuvimbela umzimba kwabanye abantu.
Indlela Yokuhamba Hlala
Izintaba ze-Flatlanders
Ngenkathi abambalwa bethu behlala e-Alps, iningi labantu likwazi ukufinyelela izitebhisi eziphakeme kakhulu kunoma iyiphi intaba. Uma uzonda ukukhuphuka, usengathola izinzuzo zezempilo ezinhle ngokuthatha izitebhisi phansi kanye ne-elevator up. Noma yisiphi isakhiwo esingamakhulu amahlanu ubude singakunikeza imizuzu embalwa yehla, bese ugijima uphinde uphinde uqale ukusebenza okuphansi, noma ngokuphambene nalokho.
Enye indlela yokwengeza amagquma ube ngumsebenzi wokuhlala uma uhlala emaflethini ukusebenzisa imigwaqo yokupaka amagaraji noma ngaphezulu. Kodwa-ke, lezo zifishane futhi zinengozi yokugubha imoto.
I-Treadmill Hills - Nciphisa futhi Yehla
Ama-rollerstills amaningi anesici esingahle senzeke, ongakwazi ukulungisa ukuze ulingise amagquma . Akuvamile ukuthi banesici sokunciphisa ukulinganisa ukuya phansi, nakuba lokhu kubonakala kumanothi amaningi. Inkinga ngokusebenzisa i-treadmill eyancipha futhi enganqamuli ukuthi uhlala ukhuphuka noma ezingeni futhi ungalokothi uhlahle.
Lokhu kukunika ukuqeqeshwa okungalingani kahle okungeke kuhumushe kahle ekuhambeni ukukhuphuka nokukhuphuka ngaphandle.
Uma isitifiketi sakho sinezinhlaka ezithintekayo, udinga ukuqeqesha imisipha yakho ephansi kodwa ufune amagquma ukuhamba phansi ngaphandle. Ukuya ezitebhisini kuzosiza kancane, kodwa akufani neze nokuhamba emanzini kanye nemiphumela ehamba ngezinyawo nasemisipha.
> Umthombo:
> AHA 2004 Scientific Sessions: Abstract 3826. Kwavela ngoNovemba 10, 2004.