Isifundo somzimba singenye yezimo ezibaluleke kakhulu zokwelashwa okuphumelela kwesifo sikashukela sohlobo 2. Ukuvivinya umzimba njalo kusiza ukusheshisa i-metabolism, kulahlekelwe ngamakhilogremu angeziwe futhi kubaluleke kakhulu ukwandisa ukuzwela kwezicubu kuyi-insulin, kunciphisa kakhulu ukumelana ne-insulin.
Kodwa-ke, kubalulekile ukuqonda ukuthi akuyona yonke imidlalo elusizo ngokulingana kushukela, okufanele icatshangwe lapho ukhetha ukuzivocavoca umzimba. Ukuzivocavoca okufanelekile kwesifo sikashukela kufanele kube nomphumela wokubuyisa futhi kunikeze isiguli injabulo.
Noma imiphi imidlalo ekhubazayo noma edabukisayo kufanele ingafakwa ngokuphelele kushukela. Futhi, umuntu akufanele abambe iqhaza ekusebenziseni izinsimbi zokuphakamisa isisindo okuhloswe ngalo ukwandisa isisindo semisipha. Ukuzivocavoca i-aerobic njengokugijimela noma ukubhukuda kuyizuzisa kakhulu kushukela.
Kodwa-ke, ukuhamba ngebhayisikile kuwuhlobo oluwusizo kakhulu lomsebenzi womzimba wesifo sikashukela futhi kunezizathu ezimbili zalokhu: okokuqala, ibhayisekili likhuthaza ukunciphisa isisindo okusebenzayo futhi lehlise amazinga kashukela egazini kunokugijima noma ukuhamba, futhi okwesibili, ukuhamba ngebhayisikile kuyathandeka kakhulu. kunokumane nje wenze izifundo zomzimba.
Ungayisebenzisa kanjani ibhayisekili sikashukela
Ngakho-ke yini ukusetshenziswa kwebhayisekili lesifo sikashukela sohlobo 2? Njengoba kuphawuliwe ngenhla, ukuhamba ngebhayisikile kusiza ukunciphisa kalula isisindo nokugcina isimo esihle somzimba. Kepha, ngokubaluleke kakhulu, kunomthelela ekwehlelweni okukhulu kwezinkanuko zokudla ngokweqile, ikakhulukazi ukudla kwe-carbohydrate.
Lokhu kungenxa yokuthi ngesikhathi semidlalo esebenzayo, ikakhulukazi ethakazelisa njengebhayisekili, inani elikhulu lama-hormone enenjabulo - ama-endorphin - akhiqizwa emzimbeni womuntu. Ngakho-ke, ukuzivocavoca umzimba kusiza ukubhekana nengcindezi futhi nokuvela ekusebenzeni ngamandla, isiguli sizwa sizolile futhi sanelisekile.
Lokhu kumvikela ezifisweni "zokujamulela" izinkinga zakhe ngamaswidi, ama-chips, ama-buns noma amakhukhi, ongomunye umthombo owaziwayo wama-endorphin. Kepha isiguli sikhombisa intshisakalo enkulu ekudleni okunempilo kwamaprotheni, okudingeka ukubuyisela umzimba ngemuva kokuqeqeshwa okusebenzayo futhi kungavusi ushukela wegazi.
Izinzuzo zebhayisekili sikashukela sohlobo 2:
- Ibhayisekili linikeza umzimba umthwalo we-aerobic osebenzayo, osiza ekuqiniseni uhlelo lwezinhliziyo, ugculise amaseli omzimba nge-oksijeni futhi usheshise ukuqeda ubuthi nobuthi ngenxa yokujuluka kakhulu;
- Ukwehla okuphawulekile kwamazinga kashukela egazini ngokwemvelo ngaphandle kwezidakamizwa ezinciphisa ushukela noma imijovo ye-insulin;
- Lapho ugibela ibhayisekili, wonke amaqembu emisipha ayasebenza, okukuvumela ukuthi uqinise imilenze yakho, izingalo, i-abs kanye emuva emuva ngokuzivocavoca umzimba nje. Lokhu akugcini nje ngokuba nomphumela oqinisayo emzimbeni, kepha ikuvumela ukuthi ushise inani eliphezulu lama-kilojoule futhi kusheshise ukunciphisa umzimba;
- Ehoreni elilodwa nje lokuhamba ngebhayisikile okusheshayo, isiguli singasebenzisa cishe i-1000 Kcal. Lokhu kungaphezu kokuhamba noma ukugijimela;
- Iningi leziguli ezinesifo sikashukela sohlobo 2 zikhuluphele ngakho-ke alikwazi ukuzibandakanya nemidlalo ebeka ubunzima obukhulu emalungeni abo, njengokugijima noma ukugxuma. Kodwa-ke, ukugibela ibhayisekili kunikeza umsebenzi omkhulu wemisipha ngaphandle kwengozi yokulimala okuhlangene;
Ngokungafani nemisebenzi yanamuhla eyenzelwa emahholo ezemidlalo, ukuhamba ngamabhayisekili kwenzeka njalo emoyeni omusha, okuwusizo kakhulu emzimbeni;
Imiphumela yamabhayisekili ekumeni kwe-insulin
Ngenxa yokuthi wonke amaqembu emisipha ayabandakanyeka ekubuyiseleni, kusiza ukukhulisa kakhulu ukuzwela kwezicubu zangaphakathi ku-insulin. Lokhu kukuvumela ukuthi ulwe ngempumelelo ne-insulin, okuyimbangela eyinhloko yesifo sikashukela sohlobo 2.
Isimo esiyingqayizivele sokuhamba ngebhayisikile ukuthi, ngokungafani nokugijima noma ukubhukuda, ayigcini nje ngokuqinisa inhliziyo nemithambo yegazi, kodwa futhi iyasiza ekwakheni izicubu zomzimba. Ukuhlanganiswa kwalezi zenzo ezimbili zebhasikidi emzimbeni ezisiza ngendlela engcono kakhulu yokulwa nesifo sikashukela, okwandisa kakhulu ukuzwakala kwamangqamuzana ukungena kwe-insulin.
Kubalulekile ukugcizelela lapha ukuthi ukumelana ne-insulin kukhula kumuntu ngesikhathi lapho izinga lezicubu ze-adipose esiswini lide kakhulu inani lemicu yemisipha. Ngakho-ke, ukwelashwa kwesifo sikashukela sohlobo 2 ukunciphisa amafutha omzimba nokwandisa izicubu zemisipha, esiza ukufezekisa ukuhamba kwamabhayisekili.
Ngaphezu kwalokho, ukusebenza kahle kokuhamba ngebhasikidi ukunciphisa ushukela wegazi futhi wandise ukwakheka kwe-insulin uqobo kucishe kube izikhathi eziphindwe kayishumi kunaleyo yezidakamizwa ezonciphisa ushukela, njengeSiofor noma iGlucofage. Kodwa ngokungafani namathebulethi, ukuhamba ngebhayisikile akunayo imiphumela emibi noma ukuphambana okungathi sína.
Kufanele kuqashelwe ukuthi imiphumela ebonakalayo ebonakalayo evela ekubuyiseleni ayenzeki ngokushesha, kodwa kuphela ngemuva kwamasonto ambalwa okuqeqeshwa ejwayelekile. Kepha yonke imizamo esetshenzisiwe lapho kudlalwa ezemidlalo izovuzwa amahlandla amabili, njengoba ngokuhamba kwesikhathi izovumela isiguli ukuthi siwushiye ngokuphelele umjovo we-insulin futhi siphile impilo ephelele.
Ukulungiselela i-insulin kulimaza kakhulu isifo sikashukela sefomu lesibili njengoba kufaka isandla ekuqoqweni kwesisindo somzimba ngokweqile futhi ngaleyo ndlela kuthuthukisa kuphela ukuqina kwamangqamuzana omzimba kwi-insulin yawo. Ngakho-ke
Ukwelashwa okuphumelelayo kwalesi sifo, kubalulekile ukuthi uyeke ngokuphelele ukujova i-insulin, ongakuthola kubandakanya ukusebenzisa ibhayisekili.
Ezimweni ezingama-90%, iziguli ezitholwa zinesifo sikashukela sohlobo 2 ziphendukela kumjovo we-insulin hhayi kangako ngenxa yesidingo esikhulu, kodwa ngenxa yokwenqaba kwazo ukulandela ukudla okuqinile kwe-carb ephansi futhi zivivinya umzimba njalo. Kepha yilezi zinto zokwelashwa eziholela ekuphulukisweni okuphelele kweziguli.
Kepha uma isiguli sesivele sifake imijovo ye-insulin ekwelashweni kwakhe kokulashwa, ngakho-ke akunconywa ngokwezigaba ukuthi sikhansele ubusuku bonke.
Kuyadingeka ukunciphisa kancane kancane umthamo womuthi njengoba i-cycling izonciphisa ukugcwala kwe-glucose egazini futhi ikhulise ukuzwela kwamangqamuzana kune-insulin yawo.
Ungayenza kanjani ukuhamba ngebhayisekili nesifo sikashukela
Imidlalo esebenzayo enesifo sikashukela sohlobo 2 ingadala ukwanda koshukela wegazi. Lokhu kungenxa yokuthi ngesikhathi sokuzivocavoca okukhulu emzimbeni womuntu, ama-hormone okucindezela - i-adrenaline ne-cortisol aqala ukukhululwa.
La ma-hormone ashukumisa ukukhiqizwa kwe-glycogen kumaseli wesibindi, okuthi, lapho ingena egazini, iguqulwe ibe ushukela. Lokhu kwenzeka ekuqaleni kwe-Workout futhi kuyadingeka ukuhlinzeka umzimba ngamandla anele.
Kodwa uma lo msebenzi wokwelapha onesifo sikashukela isikhathi eside futhi uhlose ukuthuthukisa ukukhuthazela, khona-ke ushukela owedlulele egazini uzosheshe uphele futhi ngeke umlimaze isiguli.
Lolu hlobo lomsebenzi wokuzivocavoca olunikeza umuntu ogibele ibhayisekili.
Imithetho yezemidlalo kushukela:
- Uma isiguli sinezinkinga ezidalwa yisifo sikashukela, khona-ke yonke imikhawulo ehlobene kufanele ilandelwe ngokuqinile;
- Ngokuhamba ngamabhayisekili, kufanele ukhethe izindawo ezithulile eduze kwendlu, ipaki noma ukutshala amahlathi kulungile;
- Kwezemidlalo, amahora athile kufanele abelwe futhi alandele ngqo lolu hlelo;
- Ukuhamba ngebhayisikile kufanele kwenziwe okungenani zonke ezinye izinsuku, futhi kube ngcono izikhathi ezi-6 ngesonto;
- Isikhathi amakilasi kufanele okungenani sibe isigamu sehora, noma kunjalo, ukusebenzisa ihora kuthathwa njengokuphumelela kakhulu;
- Udinga ukuqala ukuziqeqesha ngokugibela ijubane elingalingani, kancane kancane ngesivinini, okuzosiza ukulungiselela umzimba kangcono ingcindezi futhi uvikele nokulimala;
- Ukwenza amakilasi ngaso sonke isikhathi kudinga "ukuzizwa". Uma isiguli sizizwa singasebenzi, khona-ke ubukhulu bokwehla kufanele banciphiswe futhi nenani lokuqeqeshwa kufanele lehliswe.
Futhi into ebaluleke kakhulu ukuzivocavoca njalo kwesifo sikashukela i-mellitus, okungafaki ukweqa ukusebenzisa kanye nekhefu elide phakathi kwamakilasi. Imvamisa iziguli, sezithole ukuthuthuka okubonakalayo esimweni sazo, zilahlekelwe intshisekelo yokuhamba ngebhayisekili, zicabanga ukuthi azisadingi ukuzivocavoca umzimba.
Kodwa-ke, kufanele kugcizelelwe ukuthi umphumela omuhle wokuzivocavoca womzimba uhlala amasonto ama-2 kuphela, ngemuva kwalokho izinga ushukela libuyele ezingeni langaphambili futhi isiguli siphinda sidinga imijovo ye-insulin.
Ividiyo ekulesi sihloko inikeza izincomo zendlela yokusetha ibhayisekili lakho.
