Ekwelashweni okuyinkimbinkimbi kwesifo sikashukela sohlobo 2, kunephuzu lesibili elibalulekile ngemuva kokulandela ukudla okune-carb ephansi - lokhu kuwukuzivocavoca okuhleliwe.
Isifundo somzimba, ezemidlalo, siyadingeka, kanye nokudla okune-carb ephansi, uma isiguli sifuna ukwandisa ukuzwela kwamangqamuzana ukungena i-insulin noma ukunciphisa umzimba.
Isifo sikashukela sohlobo loku-1 sidinga ukuqashelwa, ngoba ezigulini ngenxa yokuzivocavoca, ukulawula ushukela wegazi kungaba nzima. Kodwa noma ngabe kunjalo, izinzuzo ezilethwa yimidlalo zikhulu kakhulu kunokuphazamiseka.
Ngaphambi kokuqala ukwenza imisebenzi yomzimba, kufanele uxoxe lokhu nodokotela wakho. Kuyadingeka ukubona ukuthi ngesifo sikashukela sohlobo 1 nohlobo 2 kukhona uhlu oluhlaba umxhwele lwe-contraindication lokuzivocavoca okuhlukahlukene komzimba, futhi ezemidlalo ngeke zihlale ziphelele.
Kodwa-ke, ukubonisana nodokotela ngokuzivocavoca umzimba kusengavamile kakhulu.
Vivinya imigomo yesifo sikashukela
Ngaphambi kokunikeza izeluleko zokuvivinya umzimba ngohlobo 1 noma isifo sikashukela 2, kufanele uqonde ukuthi kungani kubaluleke kakhulu ukwazi.
Uma uqonda ukuthi iziphi izinzuzo ezitholwa ngumzimba oqeqeshiwe, kuzoba nesisusa esengeziwe sokuletha umdlalo empilweni yakho.
Kunamaqiniso wokuthi abantu abagcina umzimba ozinzile uba mncane ngokuhamba kwesikhathi, kanti ezemidlalo zibamba iqhaza elikhulu kule nqubo.
Vele, hhayi ngomqondo ongokoqobo, kumane nje isikhumba sabo siguga kancane kunontanga. Ezinyangeni ezimbalwa nje zezifundo ezihlelekile, umuntu onesifo sikashukela uzobukeka engcono.
Izinzuzo ezitholwa yisiguli ngokuzivocavoca njalo kunzima ukuzenza ngokweqile. Kungekudala, umuntu uzozizwa yena uqobo, okuzomenza aqhubeke nokuqapha impilo yakhe futhi azilolonge nokuzivocavoca umzimba.
Kunezikhathi lapho abantu beqala ukuzama ukuhola impilo esebenzayo, ngoba "kuyadingeka." Njengomthetho, akukho okuphuma emizamweni enjalo, futhi amakilasi asheshe ayize.
Imvamisa inkanuko iza ngokudla, okuwukuthi, umuntu uqala ngokuya ngokwanda komzimba wakhe kanye nomdlalo uwonke. Ukuze ube ngaleyondlela, kufanele uthathe isinqumo:
- Hlobo luni lomsebenzi okufanele lwenziwe, yini ngempela eletha injabulo
- ukuthi ungawangena kanjani amakilasi emfundo yokuzivocavoca esimisweni sakho sansuku zonke
Abantu ababambe iqhaza kwezemidlalo hhayi ngobungcweti, kepha "bazenzele bona" - banezinzuzo ezingenakuphikwa kulokhu. Ukuvivinya umzimba njalo kukwenza uqaphele, ube nempilo, futhi ube mncane kunawe.
Abantu abasebenzela ngokomzimba akuvamile ukuthi babhekane nezinkinga zezempilo "zobudala", ezinjengalezi:
- umfutho wegazi ophakeme
- ukuhlaselwa yinhliziyo
- i-osteoporosis.
Abantu abakhuthele ngokomzimba, noma sebekhulile, banezinkinga ezimbalwa zokukhumbula namandla amakhulu. Ngisho nakule minyaka, banamandla okubhekana nezibopho zabo emphakathini.
Ukuzivocavoca umzimba kuyafana nokutshala imali ebhange. Njalo isigamu sehora elichithwa namuhla ukuze ulondoloze impilo yakho nokubukeka kuzokhokha kaningi ngokuhamba kwesikhathi.
Izolo, indoda ibinenkinga, igibela isitebhisi esincane, futhi namuhla izohamba ngokuthula ibanga elifanayo ngaphandle kokuphefumula nobuhlungu.
Lapho kudlalwa ezemidlalo, umuntu ubukeka futhi azizwe emncane. Ngaphezu kwalokho, ukuzivocavoca ngokomzimba kuletha imizwa eminingi emihle futhi kufaka isandla kuhlelo lwesistimu le.
Ukuzivocavoca ngohlobo 1 sikashukela
Abantu abanesifo sikashukela sohlobo loku-1 kanye nomlando omude wokugula ngaphambi kokuqala lolu hlelo lokwelashwa bake bahlaselwa yisikwele kushukela wegazi iminyaka eminingi. Umehluko ufaka ukudangala nokukhathala okungapheli. Kulesi simo, imvamisa hhayi ngaphambi kokudlala imidlalo, futhi empeleni impilo yokuhlala phansi yandisa isimo.
Kuhlobo 1 sikashukela, ukuzivocavoca kunomthelela oshukela. Ngezinye izinto, ukuvivinya umzimba kungakhuphula ukugxilisa ushukela. Ukuze ugweme lokhu, kuyadingeka ukulawula ushukela ngendlela efanele, ngokuya ngemithetho.
Kepha ngaphandle kokungabaza, izici ezinhle zokufunda ngokomzimba zingaphezu kokuhlupheka kwako. Ukugcina impilo yonke, thayipha 1 isifo sikashukela esidinga ukuzivocavoca.
Ngokuzivocavoca ngokuzikhandla nangokujwayelekile, impilo yesifo sikashukela ingaba ngcono kakhulu kunokwabantu abavamile. Ukwenza ezemidlalo ezingeni le-amateur kuzokwenza umuntu abe namandla amaningi, abe namandla okusebenza nokwenza imisebenzi yakhe ekhaya. Ukushisekela intshiseko, amandla kanye nesifiso sokulawula inkambo yesifo sikashukela nokulwa kuzongezwa.
Thayipha abanesifo sikashukela 1 abahlanganyela njalo kwezemidlalo, ezimeni eziningi, baqapha kakhulu indlela abadla ngayo, futhi ungaphuthelwa izilinganiso zikashukela wegazi.
Ukuzivocavoca kwandisa ukugqugquzeleka futhi kuvuselela isimo sengqondo sokuzibophezela empilweni yakho, okufakazelwe izifundo eziningi.
Ukuzivocavoca njengokungena esikhundleni kwe-insulin eluhlobo 2 sikashukela
Ukuzivocavoca kubaluleke kakhulu kubantu abanesifo sikashukela sohlobo 2. Isiguli sandisa ukuzwela kwamangqamuzana ukuya ku-insulin, okusho ukuthi ukumelana ne-insulin kuyancipha. Ososayensi sebevele befakazele ukuthi ukuzuza izicubu zemisipha ngenxa yokuqeqeshwa okuqina kunciphisa ukumelana ne-insulin.
Isisindo semisipha asikhuphuki ngesikhathi sokuqeqeshwa kwe-cardio kanye nokugijimela, kepha ukuncika kuma-insulin kusaba mbalwa.
Ungasebenzisa futhi amaphilisi we-Glukofarazh noma ama-Siofor, akhulisa ukuzwela kwamangqamuzana ukufaka i-insulin, noma kunjalo, ngisho nokuzivocavoca okulula kakhulu kwezemidlalo okwenziwa njalo kuzokwenza lo msebenzi kangcono kakhulu kunamathebulethi okwehlisa ushukela wegazi.
Ukumelana ne-insulin kuhlobene ngqo nesilinganiso semisipha yemisipha namafutha azungeze okhalweni kanye nesisu. Ngakho-ke, lapho umuntu enamafutha amaningi emisipha futhi iba buthaka, buthakathaka kakhulu ukuzwela kwamangqamuzana akhe ku-insulin.
Ngokuqina komzimba owengeziwe, kuzodingeka imithamo emincane ye-insulin efakwe ngaphakathi.
I-insulin engaphansi egazini, amanoni amancane azofakwa emzimbeni. I-insulin yi-hormone eyinhloko ephazamisa ukulahleka kwesisindo futhi ibandakanyeka ekususweni kwamafutha.
Uma uqeqesha njalo, khona-ke ngemuva kwezinyanga ezimbalwa ukuzwela kwamangqamuzana ukuya ku-insulin kuzokhula kakhulu. Izinguquko zizokwenza kube lula ukwehlisa isisindo futhi zenze inqubo yokugcina amazinga evamile kashukela abe lula.
Ngaphezu kwalokho, amaseli we-beta asele azosebenza. Ngokuhamba kwesikhathi, abanye abanesifo sikashukela banquma nokuyeka ukujova i-insulin.
Ezimweni ezingama-90%, iziguli ezinesifo sikashukela sohlobo 2 kufanele zifake imijovo ye-insulin kuphela lapho zivila kakhulu ukulandela inqubo yokuzivocavoca futhi zingalandeli ukudla okune-carb ephansi.
Kungenzeka ukuhambisa kude nokulimala kwe-insulin kwabanesifo sikashukela, kepha kufanele unesibopho, okungukuthi, ukunamathela ekudleni okunempilo futhi uhlanganyele ngokuhlelekile kwezemidlalo.
Ukuzivocavoca okuwusizo kakhulu kwesifo sikashukela
Ukuzivocavoca okulungele abanesifo sikashukela kungahlukaniswa:
- Amandla - ukuphakamisa isisindo, ukwakha umzimba
- I-Cardio - squats ne-push-ups.
I-Cardiotraining ibuyisela umfutho wegazi, ivimbela ukushaya kwenhliziyo futhi iqinise uhlelo lwenhliziyo. Lokhu kungafaka:
- ukuhamba ngebhayisikile
- ukubhukuda
- Wellness run
- sking skis, njll.
Uhlobo olutholakala kakhulu lwezinhlobo ezifakwe kuhlu zokuqeqeshwa kwe-Cardio, yiqiniso, ukuhamba kwezempilo.
Uhlelo lokufunda umzimba oluphelele lweziguli ezinesifo sikashukela kufanele luhlangabezane nezimo eziningana ezibalulekile:
- Kubalulekile ukuqonda imikhawulo eye yavela ngenxa yezinkinga zesifo sikashukela nokuhambisana nazo;
- Ukuthengwa kwezicucu zezemidlalo ezibizayo, okokugqoka, okokusebenza, nokubhaliselwa echibini noma ejimini akuvunyelwe;
- Indawo yemfundo yokuzivocavoca kufanele ifinyeleleke, ibekwe endaweni evamile;
- Ukuzivocavoca umzimba kufanele kwenziwe okungenani zonke ezinye izinsuku. Uma isiguli sesivele sithathe umhlalaphansi, ukuqeqeshwa kungaba nsuku zonke, izikhathi ezi-6 ngesonto imizuzu engama-30-50.
- Ukuzivocavoca umzimba kufanele kukhethwe ngendlela yokuthi kwakhiwe izicubu zomzimba nokwandisa ukukhuthazela;
- Uhlelo ekuqaleni lubandakanya imithwalo emincane, ngokuhamba kwesikhathi, ukwanda kwabo kuba nzima;
- Ukuzivocavoca kwe-Anaerobic akwenziwa izinsuku ezimbili zilandelana eqenjini elilodwa lemisipha;
- Asikho isidingo sokujaha amarekhodi, udinga ukukwenza ngentando yakho. Ukuthokozela ezemidlalo kuyisimo esisemqoka ukuthi amakilasi aqhubeke futhi azosebenza.
Ngesikhathi sokuzivocavoca umzimba, umuntu ukhiqiza ama-endorphin - "ama-hormone enjabul." Kubalulekile ukufunda ukuthi uzizwa kanjani ngale nqubo yentuthuko.
Ngemuva kokuthola isikhashana lapho ukwaneliseka nenjabulo kuvela khona ezifundweni, kunokuqiniseka ukuthi ukuqeqeshwa kuzoba khona njalo.
Ngokuvamile, abantu abahlanganyela emfundweni yokuzivocavoca bakwenza lokhu ukuze bazijabulise. Futhi ukwehlisa isisindo, ukwenza impilo ibe ngcono, ukubukeka okuhle kwabobulili obuhlukile - konke lokhu kuyimiphumela ehlobene, imiphumela "emibi".
Ezemidlalo zinciphisa umthamo we-insulin
Ngokuzivocavoca njalo, ngemuva kwezinyanga ezimbalwa kuzobonakala ukuthi i-insulin yehlisa ngempumelelo ukugcwala koshukela egazini. Kungakho imithamo ye-insulin engavinjelwa ingancishiswa kakhulu. Lokhu kusebenza nakubantu abanesifo sikashukela sohlobo 1 nohlobo 2.
Lapho usuqedile umsebenzi ojwayelekile wokuzivocavoca, ushukela ojwayelekile egazini uzobhekwa cishe amanye amasonto amabili. Lokhu kufanele kwaziwe kulezi ziguli ezinikezwa imijovo ye-insulin ukuze zihlelele ngempumelelo.
Uma umuntu ehamba isonto lonke futhi engeke akwazi ukwenza izivivinyo zomzimba, khona-ke ukuzwela kwe-insulin ngalesi sikhathi ngeke kube kubi kakhulu.
Uma isiguli sikashukela sihamba amasonto amabili noma ngaphezulu, kufanele sinakekele ukuthatha imithamo emikhulu ye-insulin naye.
Ukulawulwa kweshukela egazini kubantu abaxhomekeke kuma-insulin
Ezemidlalo zithinta ngqo ushukela wegazi. Ngezinto ezithile, ukuvivinya umzimba kungangezela ushukela. Lokhu kungenza ukulawulwa kwesifo sikashukela kubantu abancike kakhulu kwe-insulin.
Kodwa, noma kunjalo, izinzuzo zemfundo yemizimba yohlobo lwe-1 yesifo sikashukela zikhulu kakhulu kunokubi okungaba khona. Umuntu onesifo sikashukela owenqaba umsebenzi wokuzivocavoca uzibhuqa aze afinyelele kumuntu okhubazekile.
Imidlalo esebenzayo ingadala izinkinga ezigulini eziphuza amaphilisi akhuthaza ukukhiqizwa kwe-insulin ngamanyikwe. Kunconywe ngokuqinile ukuthi ungazisebenzisi lezi zidakamizwa, zingashintshwa ezinye izindlela zokwelapha lesi sifo.
Ukuzivocavoca nemidlalo kusiza ukwehlisa ushukela wegazi, kepha kwesinye isikhathi, kuholela ekwandeni kikho.
Izimpawu zokuncipha koshukela wegazi zivele ngaphansi kwethonya lomsebenzi womzimba ngenxa yokwanda kwamaseli wamaprotheni, angabahambi be-glucose.
Ukuze ushukela wehle, kubalulekile ukubheka izimo eziningana ngasikhathi sinye:
- ukusebenza ngokomzimba kufanele kwenziwe isikhathi esanele;
- egazini kuyadingeka ukugcina izinga elanele le-insulin njalo;
- ukuqoqwa kokuqala koshukela wegazi akufanele kube phezulu kakhulu.
Ukuhamba nokugijimela, okunconywe ngochwepheshe abaningi ezigulini ezinesifo sikashukela, cishe akunakwandisa ushukela wegazi. Kepha kunezinye izinhlobo zomsebenzi womzimba ezingenza lokhu.
Imikhawulo kwimfundo yokuzivocavoca yezinkinga zesifo sikashukela
Izinzuzo eziningi zomsebenzi womzimba ezigulini ezinesifo sikashukela sohlobo 1 noma 2 sekuyisikhathi eside zibonwa futhi zaziwa. Ngaphandle kwalokhu, kukhona imikhawulo ethile okudingeka wazi ngayo.
Uma lokhu kuthathwa kalula, kungaholela emiphumeleni emibi, kuze kube ubumpumputhe noma ukushaya kwenhliziyo.
Isiguli sikashukela, uma sifiswa, singalukhetha kalula uhlobo lomsebenzi womzimba esimfanela kangcono. Noma ngabe ephuma kuzo zonke izinhlobo zokuzivocavoca, umuntu onesifo sikashukela akazikhethele lutho, ungahlala uhambe emoyeni omusha!
Ngaphambi kokuthi uqale ukudlala imidlalo, udinga ukubonisana nodokotela wakho. Kubaluleke kakhulu ukuvakashela uchwepheshe wakho, kanye nokuhlolwa okwengeziwe futhi ukhulume nodokotela wezinhliziyo.
Lesi sakamuva kufanele sihlole ubungozi bokuhlaselwa yisifo senhliziyo kanye nesimo sohlelo senhliziyo yomuntu. Uma konke okungenhla kungaphakathi kwebanga elijwayelekile, ungadlala imidlalo ngokuphepha!
