Ngaba Ukuqubha Kukwenza Wehle Umzimba? Ziziphi iiNzuzo zokuQubha kuMzimba?

Ukuzivocavoca okufanelekileyo kwabo bangathandi ukubila kwindawo yokuzivocavoca. ukuqubhayi Ukuqubha kangangoko imithambo ye-aerobicyenye yazo. 

Kuyaziwa ukuba ineenzuzo ezininzi zempilo. Lo msebenzi wokuzonwabisa ubuye ucebise ukulahlekelwa kwesisindo, njengoko kufanelekile kuwo wonke umntu kungakhathaliseki ubudala kunye nobuchule. 

Isicelo iinzuzo zokuqubha kunye neengcebiso eziluncedo kule nto kubaqalayo…

Ziziphi iingenelo zokuqubha?

Ukuqubha kunceda ukunciphisa umzimba

• Ukuqubhautshisa iikhalori. kagakanani ikhalori Okukhona utshisa amanqatha, kokukhona amanqatha amaninzi aya esenzweni. 
• Ukuqubha Amafutha amaninzi emzimbeni aqala ukutshisa. Izazinzulu zaseKorea nazo zikuqinisekisile oku kumalinge azo ngabantwana abatyebe ngokugqithiseleyo. 
• Ukuqubha kunye neminye imithambo yamanzi yanceda ukunciphisa ubunzima bomzimba kubantwana abatyebe kakhulu.

ukomelela kwamathambo

• Ubunzima bamathambo buyancipha ngokukhula, ngakumbi kubasetyhini. UkuqubhaIkhusela ukulahleka kwamathambo okubangelwa bubudala kunye nezinye iindlela zokuzilolonga. 
• intlungu joint okanye samathamboIluncedo kwabo. 
• UkuqubhaKwakhona yaziwa ngokuphucula i-osteoporosis, ukwandisa ukuxinana kwamathambo kunye nokuqinisa amathambo.

Impilo yentliziyo

• Izifo zentliziyo ukwanda ngenxa yokuphila ubomi obungaphumli. 
• Ukuqubha Imithambo efana nale iphucula impilo yentliziyo. Ikhusela kwizifo ezinokwenzeka ze-cardiovascular. 
• Izifundo ezahlukeneyo, ukuqubhaIfumanise ukuba umthambo yenye yezona ndlela zokuzivocavoca kwimpilo yentliziyo.

Umvakalelo yokitazo

• I-Cerebral palsy yinto eqhelekileyo yokukhubazeka kubantwana.
• Ukuzivocavoca kunceda ukuphucula imisebenzi yemoto yabantwana abane-cerebral palsy. 
• Izazinzulu zaseOstreliya, abantwana abane-cerebral palsy ukuqubhaBaye bazimisela ukuba bayawonwabela umthambo kwaye abaziva bediniwe.n ngaphezulu

nezimo

• Ukuguquguquka kukukwazi ukuhambisa amajoyina kuluhlu olupheleleyo. 
• Xa kuqubha amalungu asetyenziselwa ukuqhubela umzimba phambili kwaye ahlale phezu kwamanzi. 
• ukuqubha rhoqo yonke imihlaUnceda ukwandisa ukuguquguquka komzimba wonke kwaye, ngenxa yoko, kunciphisa intlungu edibeneyo.

ulungelelwaniso lomzimba

• Ukuqubha; Ayingomsebenzi olula njengoko ifuna ulungelelwaniso phakathi kwemilenze, iingalo, intloko, isifuba kunye namehlo. 
• Ukuqubha Inceda ukuphucula ukunyakaza komzimba wonke kunye nokulungelelaniswa phakathi kwamalungu kunye namalungu angaphakathi.

i-triglyceride

• i-triglyceride Okukhona amanqanaba aphezulu, kokukhona ingozi enkulu yesifo sentliziyo kunye nokufa kwangaphambi kwexesha.
• Izazinzulu zenze uvavanyo kubasetyhini abakwiminyaka ephakathi. Bafumanise ukuba abasetyhini abaqubha imizuzu engama-3 ngosuku kangangeeveki ezi-60 babenokwakheka komzimba okungcono, baphulukana nobunzima, kwaye baphucula iprofayili ye-lipid yegazi.
• Kwakhona baqaphele ukuhla kumanqanaba e-triglyceride yegazi.

i-neurogenesis

• I-Temporlobe epilepsy sisifo semithambo-luvo esibangelwa kukufa kweeseli zengqondo. 
• Kwiimeko ezininzi, amayeza e-anti-seizure awasebenzi. 
• Uphononongo lophando olwenziwe kwinzame zokufumana olunye unyango, ukuqubhayafumanisa ukuba iyasebenza kwi-neurogenesis kwiimpuku zaselabhoratri.

Isifo sombefu

• Isifo sombefukubangelwa kukudumba kwimizila yomoya. Ibangela ubunzima bokuphefumla. 
• Izifundo ezahlukeneyo, ukuqubhauye wafumanisa ukuba kunokunceda ukunciphisa ukuhlaselwa sisifuba. 

ukunciphisa ukuguga

• Ukuqubhaikunceda ujongeke umncinci. 
• Oku kungenxa yokuba iphucula isimo sengqondo kwaye inciphisa uxinzelelo lwe-oxidative emzimbeni.

Lala 

• Abo banengxaki yokulala ukuqubhaingaqala. 
• Ukuqubhangumthambo wokuzilolonga umzimba wonke, kwaye ukuba ukhe wachitha ixesha elithile emanzini, uyazi ukuba kunokuba nzima kangakanani na. 
• Kuba umzimba wakho wonke usebenza rhoqo njengoko udada nengqondo yakho. 
• Yiyo loo nto uqala ukulala ngcono ebusuku.

Impilo Yengqondo

• uxinzelelo, ixhala ve ukudakumbaziingxaki zempilo yengqondo ekufuneka zingahoywa. 
• Iingcali zenzululwazi ziye zafumanisa ukuba ukuqubha kunokunceda ukuphucula isimo sengqondo kunye nokunyanga iingxaki ezinzulu zengqondo.

ukuqinisa imisipha

• UkuqubhaSiyazi ukuba kuyanceda ukutshisa amanqatha.
• Kwakhona kunceda ithoni kunye nokomeleza izihlunu. 
• Ukunyakaza okuphindaphindiweyo kwemilenze, izandla, isifuba, intloko, isisu kunye nentamo kwakha izihlunu ezibhityileyo endaweni ye-bulky. 
• ukuziqhelanisa nokuqubha Okukhona usenza, kokukhona imisipha yakho yomelela.

Ingcebiso kwabaqalayo ukuqubha

isimbo sokuqubhaoko kunokunceda ukuphucula izakhono zakho kwaye kukwenze ube yindadi engcono. iingcebiso zokuqubhajonga kwi:

• iiglasi zokuqubhaNxiba ubunqunu bakho iyure enye phambi kokuba ungene emanzini ukuze uqhelane nawo. Phatha iiglasi ezongezelelweyo.
• Zama ukuhlehla ngqo njengoko uphefumlela umoya okanye uqengqele igxalaba lakho.
• Sebenzisa iphiko lokuqubha ukuze uqubhe ngokufanelekileyo. Inceda ukwandisa ukuguquguquka kwamaqatha.
• Sebenzisa ii-earplugs ze-silicone ukukhusela ukusuleleka kwindlebe kunye nokunciphisa ukucaphuka.
• Gcina itawuli encinci isesandleni ukomisa, ukucoca okanye ukosula.
• Ukuqubha Khetha indawo ekhuselekileyo apho abahlanguli besemsebenzini.
• Soloko usenza umthambo wokuzifudumeza phambi kokuba ungene emanzini. Khumbula ukolula amalungu akho kunye nezihlunu.
• Musa ukulibala ukusela amanzi amaninzi.
• Ukuba ungumntu oqalayo, musa ukuyigqithisa.