Iingozi zokuhlala ixesha elide-Iingozi zokungakhuthali

Kwibutho lanamhlanje, abantu bamiselwe ukuba bahlale. Abantu abaninzi bachitha ixesha behleli okanye bengasebenzi ixesha elide ngenxa yomsebenzi wabo. Nangona kunjalo, Iingozi zokuhlala kakhulu Ngaba uyazi ukuba ichaphazela kakubi impilo? 

Ukuhlala kukuma komzimba okuqhelekileyo. Xa abantu besebenza, bencokola, befunda okanye bekhenketha, bahlala bekwenza oko behleli.

Isiqingatha sosuku oluqhelekileyo; Ichithwa ekwenzeni imisebenzi enjengokuhlala, ukuqhuba, ukusebenza edesikeni okanye ukubukela umabonakude.

Masibone Iingozi zokuhlala kakhulu yayiyintoni?

Ziziphi iingozi zokuhlala kakhulu?

Inciphisa inani leekhalori ezitshisiweyo

• Imisebenzi yemihla ngemihla yokungazilolongi efana nokuma, ukuhamba, okanye ukuphutha-phutha ikhalori ikuvumela ukuba uchithe.
• Izenzo ezithintela intshukumo, njengokuhlala kunye nokuxoka, zifuna inkcitho encinci yamandla. 
• Uphando olwenziweyo ngale njongo luchaza ukuba abasebenzi abasebenza entsimini banokutshisa i-1000 calories ngaphezulu ngosuku kunabo basebenza kwidesika.
• Oku kungenxa yokuba abasebenzi bezolimo bachitha ixesha labo elininzi beshukuma, njengokuhamba okanye ukuma.

Ukungasebenzi kwandisa umngcipheko wokufumana ubunzima

• Iikhalori ezincinci ezisetyenzisiweyo, ukutyeba okukhona kunokwenzeka. Ngokuba Iingozi zokuhlala kakhuluEnye yazo kukuba ibangela ukutyeba.
• Ukuhlala phantsi kuye kwaboniswa ukunciphisa umsebenzi we-lipoprotein lipase (LPL). Oku kunempembelelo embi kwisakhono somzimba sokutshisa amanqatha.

Enye yeengozi zokuhlala kakhulu kukuba ikhokelela ekufeni kwangoko.

• Idatha yoqwalaselo evela kubantu abangaphezu kwesigidi esi-1 ibonisa ukuba ukungasebenzi kwandisa amathuba okufa kwangaphambi kwexesha.
• Uninzi lwabantu abahleliyo bane-22-49% yengozi ephezulu yokufa kwangaphambi kwexesha.

Enye yeengozi zokungasebenzi kukuba kubangela izifo.

• Ukungasebenzi kwandisa umngcipheko wohlobo lwe-2 yeswekile nge-112% kunye nesifo senhliziyo nge-147%. Idityaniswe ngaphezu kwe-30 yezifo ezingapheliyo ezinjalo kunye neemeko.
• Uphando lubonisa ukuba ukuhamba ngaphantsi kwamanyathelo e-1500 ngosuku okanye ukuhlala ixesha elide ngaphandle kokunciphisa i-calorie intake yinto ephambili kuhlobo lwe-2 yeswekile. ukumelana ne-insulinKuye kwaboniswa ukuba kunokubangela ukwanda okukhulu

Kwenza buthathaka ukuhamba kwegazi

• Esinye isiphumo esihlala singahoywa sokuhlala phantsi kukungahambi kakuhle komjikelezo. 
• Ukuhlala ungashukumi ixesha elide kunokucothisa ukuhamba kwegazi, kubangele ukuba igazi lidibane emilenzeni nasezinyaweni, nto leyo enokukhokelela kwimithambo ye-varicose, ukudumba kwamaqatha, namahlwili egazi ayingozi afana ne-deep vein thrombosis (DVT).

Yandisa ingozi yesifo senhliziyo

• Xa umzimba wethu utshisa amanqatha amancinci kunye nokujikeleza kwegazi kuba nzima, umngcipheko we-fatty acids evala i-artery entliziyweni iyanda. 

Ibangela ukuba izihlunu zibe buthathaka

• Iingozi zokuhlala kakhuluEnye yeyokuba iphumza kwaye yenze buthathaka izihlunu emzimbeni, ngakumbi ezo ziphakathi nasezantsi.

Ibangela isifo seswekile

• Abantu abangasebenziyo ngokwasemzimbeni basengozini enkulu yokuba nesifo seswekile. 
• Oku kungenxa yokuba ukuncipha kwemisipha kunye namandla kunokukhokelela ekunciphiseni uvakalelo lwe-insulin.

Ibangela iingxaki zesimo

• Ukuhlala kunye nokuhlala ungashukumi ixesha elide kubangela iingxaki ezahlukeneyo entanyeni, emagxeni, emqolo nasezinqeni. 
• Intamo kunye namagxa ayagoba kwaye aqine, kwaye umqolo ulahlekelwa ukuguquguquka njengoko uthatha uxinzelelo.

Ibangela intlungu engapheliyo yomzimba

• Xa uhlala ixesha elide kwaye ugcine ukungahambi kakuhle, kunokwenzeka ukuba ufumane intlungu engapheliyo kwiindawo ezifana nentamo, amahlombe, umva, umlenze kunye nemilenze. 

Ibangela ukonakala kwengqondo

• Ukuhlala ngalo lonke ixesha kuya kubangela ukuba ingqondo ingakwazi ukufumana igazi elaneleyo kunye neoksijini ekufuneka isebenze ngayo.
• Ngenxa yoko, imisebenzi yengqondo iyancipha.

Ibangela ukuhlaselwa kwexhala kunye nokudakumba

• Iingozi zokuhlala kakhulu Ikwazibonakalisa ngokwasengqondweni. Ukuhlala ixesha elide kubangela ixhala kunye nokudakumba. 
• Kulula ukubona ukuba kutheni; Abo bahlala imini yonke abanako ukuvuna izibonelelo zempilo kunye nezonyusa umoya ezibonelela ngomthambo kunye nokomelela.

Yandisa ingozi yomhlaza

• Esona siphumo soyikekayo sokuhlala kunye nokuhlala ungasebenzi ixesha elide kumngcipheko wokukhula kwemiphunga, ikholoni, ibele, isibeleko kunye nomhlaza we-endometrial.
• Imingcipheko yomhlaza enokwenzeka inokunxulunyaniswa nokufumana ubunzima, utshintsho kumanqanaba eehomoni, ukungasebenzi kakuhle kwemetabolism, kunye nokudumba - konke oku kwenziwa mandundu kukungasebenzi.

Indlela yokunciphisa iingozi zokuhlala kakhulu?

Zama ukwenza le misebenzi ilandelayo emini;

• Hamba okanye ibhayisekile.
• Kuhambo olude, hamba inxalenye yendlela.
• Sebenzisa izinyuko endaweni yezinyusi okanye izinyusi.
• Yehla kwisikhululo sebhasi kwangethuba kwaye uhambe indlela eseleyo.
• Paka kude naphi na apho uya khona kwaye uhambe yonke indlela.

Unokuhamba ngakumbi emsebenzini kunokuba ucinga:

• Sebenzisa izinyuko endaweni yelifti.
• Endaweni yokuthumela i-imeyile kubasebenzi osebenza nabo, yiya apho kwaye uthethe nabo.
• Ngexesha lekhefu lakho lesidlo sasemini, suka kude nedesika yakho kwaye uthathe uhambo olufutshane ngaphandle ukuba kunokwenzeka.
• Lungiselela iintlanganiso zokuhamba.
• Hambisa inkunkuma yakho kude nedesika yakho ngoko kufuneka uphakame ukuze ulahle yonke into.

Nazi ezinye iingcebiso ezilula zokukwenza ukuba uhambe ngelixa usekhaya:

• Xa upakisha izinto zendlu, endaweni yokuba uzihlanganise zonke, zithabathe nganye nganye ukuze ukwazi ukushukuma ngakumbi.
• Seta isibali-xesha kwiTV ukuba siphume kwiyure ngaphambi kwesiqhelo ukuze sikukhumbuze ukuba uphakame uhambe. 
• Hamba-hamba uthethe ngelixa efowunini.
• Phakama u-ayine ngelixa ubukele inkqubo kamabonwakude oyibukeleyo.

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