Ingabe Ukuhamba Kwasekuseni Kwenza Ubuthaka? Izinzuzo Zokuhamba Kwasekuseni

Wake wake ukuhamba ekuseni Usukwenzile? Kungomunye wemisebenzi engokomzimba eyanelisa kakhulu ongayenza!

Uzozizwa uvuselelwe futhi uqabulekile futhi usuku lwakho lonke luyoba namandla! Ukuhamba ekuseniinezinzuzo eziningi. Enye yazo ukuthi iyasiza ukwehlisa isisindo.

Kulo mbhalo "Uhambo lwasekuseni kufanele lube kanjani?”, “Ukuncipha ngohambo lwasekuseni”, “Ingabe uhambo lwasekuseni kufanele lwenziwe ngaphambi noma ngemva kokudla kwasekuseni?” Izihloko ezifana nalezi:

Yiziphi Izinzuzo Zokuhamba Ekuseni?

Yehlisa ingozi yesifo sikashukela

Ngokusho kocwaningo, imizuzu engama-30 ukuhamba ekuseniIsiza ekulawuleni ushukela wegazi, yehlise ingozi yesifo sikashukela.

iqinisa inhliziyo

Ucwaningo lubonisa ukuthi ukuhamba imizuzu engu-30 njalo ekuseni kungasiza ukwehlisa umfutho wegazi. Lapho sihamba ekuseni, inhliziyo iba namandla futhi ingakwazi ukulawula umfutho wegazi.

Inikeza ukulawula isisindo

Ukuhamba ekuseni isiza ekulawuleni isisindo. Uma uzama ukwehlisa isisindo, kufanele uthathe uhambo olusheshayo imizuzu engama-30 kuya kwengama-40 ngosuku.

Ilwa nomdlavuza webele

Ubuwazi ukuthi ungawuvikela umdlavuza webele ngokuhamba imizuzu engama-30-60 nsuku zonke? Ngokwabacwaningi, abesifazane abahamba nsuku zonke mancane amathuba okuthi bangenwe yilo mdlavuza uma kuqhathaniswa nabesifazane abangasebenzi.

Ilwa ne-Dementia kanye ne-Alzheimer's

Ngokusho kwabacwaningi, ukuhamba njalo i-Alzheimer futhi isiza ukuvimbela ukuwohloka komqondo. Ukuhamba okuvamile kunciphisa ingozi yalesi simo ngokufika ku-54%.

Inikeza amandla emzimbeni

Ukuhamba ekuseniInikeza amandla adingekayo usuku lonke. Isheshisa ukujikeleza kwegazi futhi kwandisa inani le-oxygen.

Yehlisa ingozi yezifo

Ukuhamba ekuseniIphelele ekugcineni izifo ezibulalayo kude. Isheshisa ukujikeleza kwegazi emzimbeni futhi isiza ukuvimbela izifo zenhliziyo nemithambo yegazi.

Ukuminyana kwamathambo nakho kuyathuthuka; ngakho-ke, izingozi ze-osteoporosis nezinye izifo ezihlobene namathambo ziyancipha kakhulu. Ukuhamba njalo ekuseni njalo kwehlisa ingozi yokuphuka kwenyonga.

Ivimbela umdlavuza

Ngokusho kochwepheshe, ukuhamba ekuseni Kuyasiza ukuvikela izinhlobo ezahlukene zomdlavuza. Ukuhamba ekuseni kukunika amandla owadingayo, kwakha amasosha omzimba angcono futhi kukunikeza umoya omusha.

Ivikela ku-atherosclerosis

I-Atherossteosis yisimo esibangelwa ukuvinjelwa kwemithambo ngenxa yokwakheka kwama-plaque. Kwenzeka ezindongeni zangaphakathi zemithambo ezithweni ezinjengobuchopho, izinso, inhliziyo, nemilenze.

Ukugeleza kwegazi kukhawulelwe futhi ukujikeleza kwegazi akwenzeki ngendlela efanele. Kuhleliwe ukuhamba ekuseni Inikeza isivikelo kulesi simo futhi ukujikeleza kwegazi akuvinjiwe.

Inikeza ukulawulwa kwe-cholesterol

Umzimba udinga inani elithile le-cholesterol ukuze kwakheke ulwelwesi lwamangqamuzana, kanye nokugcinwa kwezempilo okujwayelekile. Nokho, lapho kunama-lipid amaningi egazi, ikakhulukazi efomini le-LDL, ingozi yezinkinga zenhliziyo inkulu.

Ngesikhathi esifanayo, amanani aphansi e-HDL angaba yingozi. Indlela yokuphila esebenzayo nemisebenzi efana nokuhamba kuyindlela enhle kakhulu yokulawula amazinga e-cholesterol emzimbeni.

Yandisa umthamo wamaphaphu

Inani lokusabela kwe-oxidation kumaseli omzimba lingakhula ngokuphawulekayo ngokuhamba. Kodwa-ke, lokhu kusabela kudala isidingo esikhulu sokunikezwa komoya-mpilo, okuvumela amaphaphu ukuthi ampompe umoya-mpilo owengeziwe. Lokhu kuvumela amaphaphu ukuthi athuthukise amandla awo.

Ivimbela isifo samathambo

Ukuphila kokunganyakazi kubangela imiphumela emibi emzimbeni, kuhlanganise namalunga aqinile. Ukuqina kwamalunga nakho isifo samathambo kungase kubangele ukuthuthukiswa kwezimpawu.

Ucwaningo lwakamuva luthi ukuvivinya umzimba okulinganiselwe, njengokuhamba izinsuku ezingu-5 noma ngaphezulu ngesonto, kungasiza ekudambiseni ubuhlungu be-arthritis nokuqina. Ukuhamba ekusenikuqinisa amalunga, imisipha namathambo. Lokhu kusiza ukuvimbela isifo samathambo.

Yehlisa ingozi yokuphuphuma kwesisu

Omama abakhulelwe bangakwazi ukulawula amazinga abo e-hormone ngokwenza izivivinyo ezinjengokubhukuda nokuhamba njalo, ikakhulukazi ekuseni.

Ukuhamba ekuseni kusiza futhi ukuvimbela isifo sikashukela sokukhulelwa, esivame kakhulu kwabesifazane abakhulelwe.

Inikeza isivikelo ekufinyezeni kwesibeletho; lokhu kuvame ukunciphisa ingozi yokuphuphuma kwesisu okubangelwa izinguquko zamahomoni.

Ithuthukisa ukusebenza kobuchopho

Ukuhamba ekuseni Kwenza okungaphezu nje kokuvuselela umzimba. Inikeza umphumela ofanayo omuhle engqondweni. Lapho uhamba, umoya-mpilo kanye nokunikezwa kwegazi ebuchosheni kuyashesha, okuholela ekwandeni kokuphaphama kwengqondo, ukusebenza kobuchopho kanye nenkumbulo.

Ivimbela ukucindezeleka

Ngenkathi uhamba, ama-endorphin akhulula ubuhlungu bemvelo akhululwa ngokuphumelelayo. Lokhu kusiza ukuvimbela ukucindezeleka.

Iletha ukukhanya esikhumbeni

Odokotela besikhumba bathi ukuvivinya umzimba okuthuthukisa ukujikeleza kwegazi kunikeza isikhumba ukukhanya okunempilo. Ukuhamba ekuseniAkukho ukuvivinya umzimba okungcono ukwedlula Kuyasiza ukugcina izimpawu zokuguga njengemigqa emihle nemibimbi kude.

Ukujikeleza kwegazi ngendlela efanele nakho kubangela izinduna, Iphuzu elimnyamafuthi uvimbele ezinye izinkinga zesikhumba. Ngokuhamba kwasekuseni, ngokwemvelo unesikhumba esikhanyayo nsuku zonke.

Inikeza izinwele ezinempilo

Ukuhamba kugcina amahomoni emzimbeni elinganisela. Lokhu kwenza izimanga empilweni yezinwele. Isekela ukukhula kwezinwele okunempilo futhi ukulahlekelwa izinweleiyakuvimba.

Yehlisa ukukhathala

Ngokocwaningo, ukuhamba ekuseni kakhulu kuyavuselela futhi kuqabule. Kukhulula ukukhathala futhi kwenyuse izinga lamandla, kukwenze uzizwe unomdlandla usuku lonke.

Inikeza ubuthongo obumnandi

Ukucindezeleka okuthola nsuku zonke kungabangela ukuqwasha. Indlela engcono kakhulu yokulwa nayo ukuhamba ngezinyawo nsuku zonke. Ukuhamba ekuseniKuyasiza ukuthulisa ingqondo yakho futhi ekugcineni kosuku uzolala kahle futhi uvuke uphumule kahle njalo ekuseni.

Ivimbela ukonakala kwengqondo

Ukuhamba kuyindlela enhle kakhulu yokuvimbela ukugula kwengqondo okuhlobene neminyaka. Ingozi yezimo ezingapheli ezifana nokuwohloka komqondo kwemithambo ingancishiswa kufika ku-70% ngokuhamba okuvamile nokuhlala usebenza.

Iqinisa amasosha omzimba

Ukuhamba kuthuthukisa ukujikeleza kwegazi emzimbeni. Lokhu kunemiphumela emangalisayo emasosheni omzimba. Iphinde ithuthukise ukutholakala komoyampilo emzimbeni. Imizuzu engu-30 nje yokuhamba ngosuku kuqinisa amasosha omzimba futhi ivikela ezifweni ezimbi kakhulu.

Ikugcina kude nengcindezi

Ukuhamba ekuseni Kuyindlela enhle yokugwema ukucindezeleka. Ukucindezeleka kunomphumela omubi emzimbeni, okwenza ube sengozini yokugula. Kungasiza futhi ngokucindezeleka, ukukhathazeka, njll. kungani kungaba njalo. Ukuhamba okujulile njalo ekuseni kukwenza uzizwe ukhululekile futhi uzolile.

Ithuthukisa impilo yonke

Ukuze ube nempilo ukuhamba ekuseni ayikho into efana nayo. Zonke izingxenye zomzimba ziyazuza kulo msebenzi. Imizuzu engama-30 yokuhamba usuku ngalunye inyusa ubude bempilo.

Ingabe Ukuhamba Kwasekuseni Kwenza Ubuthaka?

Ucocekile ukuhamba ekuseni Iwuhlobo olufaneleka kakhulu nolusebenzayo lokuzivivinya kwe-aerobic ngoba ayidingi izinsimbi ezikhethekile. Enye yezinzuzo ezibaluleke kakhulu nezisebenzisekayo zokuhamba umphumela wokunciphisa umzimba. Ukuhamba ekuseni kukwenza kanjani ulahlekelwe isisindo?

ishisa ama-calories

Ukushisa ama-calories kungenye yezinqubo ezinzima kakhulu. Kodwa ngokuhamba, inqubo yokushisa ama-calories iba lula. Ukuhamba kuphakamisa izinga lokushaya kwenhliziyo njengoba kuwumsebenzi omuhle kakhulu wenhliziyo nemithambo yegazi.

Umsebenzi okhuphula izinga lokushaya kwenhliziyo yakho uzoshisa amakhalori futhi ukusize ulahlekelwe isisindo. Ukuze unciphise umzimba, ukuhamba ngokushesha kuyadingeka. Hamba ukhuphuke umqansi ukuze ushise amakhalori engeziwe.

ishisa amafutha

Ukuhamba (ukuvivinya umzimba okunamandla okuphansi) kushisa amaphesenti angu-60 amakholori emafutheni, kuyilapho ukuvivinya umzimba kwe-aerobic okunamandla kushisa amaphesenti angu-35 emafutheni.

Umsebenzi ophezulu kakhulu ushisa ama-calories amaningi jikelele, kodwa ukuvivinya umzimba okuphansi kuphumelela kakhulu ngokuhamba kwesikhathi.

Ayrıca, ukuhamba ekuseni ngaphambi kokudla kwasekuseniKuyasiza ukunciphisa ukhalo futhi kunciphise amafutha egazi ajwayele ukuvala imithambo.

Isiza ukunakekelwa komzimba okuhle

Ukuhamba ekuseni Isiza ekulahlekelweni kwesisindo ngokugcina ukwakheka komzimba okuhle. Ukuhamba kusiza ukushisa amakhalori futhi kwakhe imisipha uma kuhambisana nokudla okulula, okunempilo. Ngokuhamba imizuzu engu-3 izinsuku ezingu-30 ngesonto, umuntu ovamile angalahlekelwa ngamakhilo angu-8 ngonyaka!

Isheshisa imetabolism

Ukuhamba ekuseni isheshisa imetabolism futhi njengomphumela wemvelo, kukusiza ukuthi ushise amakholori amaningi. Ngesikhathi sokuzivocavoca kwe-aerobic, isidingo somzimba samandla siyakhula futhi i-metabolism iyashesha.

Isiza ukwakha imisipha

Ukukhuphukela phezulu kuwuhlobo lokuzivocavoca umzimba. Lokhu kungenxa yokuthi imilenze, imisipha, ihlombe nemisipha yangemuva isebenza kanzima. Ukwakhiwa kwemisipha kuyinzuzo eyengeziwe yokuhamba kwansuku zonke.

Ukuhamba ekuseni esiswini esingenalutho?

Ingabe ukuhamba ekuseni kufanele kwenziwe ngaphambi kokudla kwasekuseni?

Ukuhamba ekuseni Uma kwenziwa ngaphambi kokudla kwasekuseni, kwenza kube lula ukushisa amafutha. Ngaphezu kwalokho, ukuncipha kwesifunda okhalweni kanye amafutha esiswiniKuyasiza ukuvutha.