Ukuzivocavoca kukusiza ukuthi ulawule isisindo sakho, kodwa mhlawumbe hhayi ngendlela ocabanga ngayo. Uma wenza izibalo, ukuzivocavoca ngeke kukusize ulahlekelwe isisindo esiningi uma ukhuluphele kakhulu - njengoba kuvela, izifundo zibonise ukuthi ukusika amakholori kusebenza kangcono kunokuba uzame ukushisa ama-calories angaphezu kokusebenza komzimba okwandisiwe.
Lapho ukuvivinya umzimba kukhanya khona kukusiza ekugcineni isisindo uma usulahlekile.
Ukuzivocavoca futhi kubaluleke kakhulu ekugugeni okunempilo ngokuvamile.
Ukuzivocavoca: Ukulawula Isisindo Nokunakekelwa
Nansi inkinga ngokuzivocavoca nje njengethuluzi lokulahlekelwa isisindo: lokho akusho ukuthi akushise ama-khalori amaningi. Isibonelo, ukugijima ngokulinganisela imizuzu engama-40 kuyashisa amakholori angu-400 - okulingana nomthamo ofanayo wekhalori njengokwesikhwama samakhekhe ekhekhe noma isiphuzo esiphuthumayo se-sukari-eliphuzile ikhofi.
Njengoba udinga ukushisa amakholori angu-3 500 ukuze ulahlekelwe isisindo esisodwa, uma ugijima imizuzu engu-8 noma eyisishiyagalolunye uzobe ugijimise esikhwameni esisodwa (ucabanga ukuthi uhlale kude nama-donuts kanye nekhofi okwamanje). Uma ukhetha ukuhamba ngokukhawuleza kunokuba ugijime, kufanele ulindele ukushisa ama-khalori angama-300 emaminithi angu-40 ku-rollreader, okwenza kube nzima nakakhulu ukuhamba ngesisindo esengeziwe.
Iqiniso liwukuthi ukunciphisa amakholori - ukweqa lezo donuts kanye nekhofi nokusika emuva ngokuvamile ekudleni kwakho - kuzokuvumela ukuba ufinyelele imigomo yakho yokulahlekelwa isisindo ngokushesha kakhulu kunokuzivocavoca.
Ngakho Kungani Ukuzivocavoca Konke?
Ucwaningo lwezokwelapha lubonisa ukuthi uma usulahlekelwe isisindo, ukuqina ngokwengeziwe kuzosiza ukukuvimbela ukuba ungayitholi. Lokhu kungaba ngoba uhlelo oluvame ukuvivinya umzimba lukhulisa umzimba wakho , okusho ukuthi ushise amakholori amaningi kulo lonke usuku - ngisho nalapho ulala.
Ezinye izinzuzo zokuzivocavoca ukulawula isisindo nokuguga okunempilo zihlanganisa:
- Ukugcina ubunzima bomzimba wakho: Njengoba sikhula, sivame ukulahlekelwa isisindo futhi sithole amafutha. Eqinisweni, phakathi kweminyaka engama-30 no-80 ubudala, cishe u-15% we-muscle wakho onamahloni uzonyamalalala, okwenza kube nomzimba ophansi (futhi mhlawumbe inzuzo yesisindo). Kodwa ungasebenzisa ukuzivocavoca ukuze usize ugcine imisipha yakho futhi ugcine umzimba wakho uphezulu.
- Ukwakhiwa kwemisipha nokulungisa: Ngemva kokusebenzisa umzimba wakho kufanele ulungise imisipha ekhathele futhi wakhiwe amasha. Njengoba konke lokhu kuthatha ama-kilojoule okumele ukwenze, ukusebenzisa okuningi kuzokusiza ukulawula isisindo sakho.
- Ukwenza ukugaya kungasebenzi kahle: Kungenzeka ukuthi ukuzivocavoca emva kokudla kuzokwenza ukugaya kungasebenzi kahle, ngaleyo ndlela kuvumela amakholori ayengenwe emzimbeni wakho ukuba adlule.
- Ukusiza wenze izinqumo ezinhle: Ukuzivocavoca kunciphisa ukucindezeleka, kukusiza ukuba ulale, futhi kukuzwise kahle. Zonke lezi zinciphisa ukuthambekela kwakho kokudla kabi.
Ukuzivocavoca futhi kungasiza ukusika izingozi zakho ezimweni ezifana nesifo senhliziyo nesifo sikashukela, futhi kungakusiza ukuphatha ingozi yakho uma usuvele uthola ukuthi unesifo esingapheli. Futhi ingakunika amandla amaningi ngokujwayelekile futhi iboniswe ukuthuthukisa ikhwalithi yabantu abadala asebekhulile.
Akukho ukuvivinya okulungile kuwo wonke umuntu. Ngokuvamile, i-National Institutes of Health incoma ukuthi abantu abadala bathole cishe imizuzu eyi-150 yomsebenzi womzimba olinganiselayo ngesonto. Lokho kungashintsha emaminithini angu-30 okuhamba ngokukhululekile izikhathi ezinhlanu ngesonto.
Nakuba ukuvivinya umzimba kuphephile cishe wonke umuntu, kufanele ukhulume nodokotela wakho mayelana nezinhlelo zakho zokusebenza. Angase akwazi ukukusiza ukwenza uhlelo lokulawula isisindo olubandakanya ukuzivocavoca nokudla okunempilo futhi okuzokusiza ukuhlangabezana nemigomo yakho.
Imithombo:
Evans WJ et al. Ukudla, Ukuzivocavoca nokuguga okunempilo. Journal of the Academy of Nutrition and Dietetics. Ngo-June 1997, iphe. 632-638.
I-Heart Heart, i-Lung ne-Blood Institute / iNorth American Association ye-Study of Obesity. Ukuqashelwa, UkuHlola, nokuPhatha okuHlola okuSebenzayo kuBantu abadala. Okthoba 2000.
I-NIH Medline Plus. "Ukuzivocavoca kuyisisusa sokuguga okunempilo." Ukukhishwa kwe-Winter 2015: iphe. 2-3. Kufinyelelwe ku-intanethi ngomhlaka 27, 2015.
U-Wilkin LD et al. Ukuqhathaniswa kwezindleko zezamandla phakathi kokuhamba nokugijima kwabantu abanempilo ejwayelekile. Journal of Strength and Conditioning Research. April 2012; 26 (4): 1039-44.