Ukuzivocavoca ushukela kuzoletha izinzuzo eziningi futhi kukwenze uzizwe ungcono kakhulu. Isibonelo, basiza umzimba ukusebenzisa ushukela, ngesikhathi sokuzivocavoca umzimba usebenzisa ushukela ngokushesha, isidingo se-insulin siyancipha futhi nezinga le-glucose egazini liyancipha. Ukuzivocavoca kusiza ukwehlisa isisindo noma ukugcina impilo evamile, kuthuthukisa impilo yonke futhi kunciphise ukucindezeleka kwansuku zonke kanye nokuxineka. Basiza ukwehla kwegazi, imvamisa yezifo zenhliziyo, njengoba ukusebenza njalo komzimba kukhuthaza ukuhamba kwegazi okungcono futhi kuqinise izicubu zenhliziyo namaphaphu.
Yikuphi ukuvivinya ushukela okuzoletha ukwaneliseka nezinzuzo?
Wake wezwa ngabasubathi abanesifo sikashukela? Zikhona. Kufanele uqonde ukuthi ukuhamba kuyimpilo futhi noma yimuphi umsebenzi womzimba uqinisa impilo yakho. Ukuhamba ngezinyawo, ukuhamba ngebhayisekili, ukugijimela nokubhukuda kuyizibonelo ezimbalwa nje zokuvivinya umzimba. Ngezansi kwetafula elinohlu lwezinhlobo ezithandwa kakhulu zomsebenzi womzimba kanye nenani lama-kilojoule asetshenziswa ngumzimba ihora eli-1 lemisebenzi enjalo.
Ukusetshenziswa kwekhalori ngehora eli-1
54,5 kg | 68 kg | 90 kg | |
| Uhlobo lokuvivinya umzimba | Sebenzisa ikhalori. | Sebenzisa ikhalori. | Sebenzisa ikhalori. |
| Ama-Aerobics | 553 | 691 | 972 |
| Bike (10 km / h) (20 km / h) | 210 553 | 262 691 | 349 972 |
| Ukudansa (kancane) (okusheshayo) | 167 550 | 209 687 | 278 916 |
| Yeqa intambo | 360 | 420 | 450 |
| Ukugijima (8km / h) (12 km / h) (16 km / h) | 442 630 824 | 552 792 1030 | 736 1050 1375 |
| Ukushushuluza (intaba) (ethafeni) | 280 390 | 360 487 | 450 649 |
| Ukubhukuda (i-freestyle esheshayo) | 420 | 522 | 698 |
| I-Tennis (single) (kabili) | 357 210 | 446 262 | 595 350 |
| Volleyball | 164 | 205 | 273 |
| Ukuhamba ngezinyawo (5 km / h) (6 km / h) | 206 308 | 258 385 | 344 513 |
| Ukukhwela izitebhisi | 471 | 589 | 786 |
| Isisindo | 340 | 420 | 520 |
| I-Wrestling (ukuqeqeshwa) | 600 | 800 | 1020 |
| Ibhasikidi | 452 | 564 | 753 |
| Ukushaja | 216 | 270 | 360 |
| Skates | 245 | 307 | 409 |
| Ibhola | 330 | 410 | 512 |
Ukuhamba, ngokwesibonelo, kuyindlela enhle kakhulu yokuzivocavoca futhi akudingi noma yimiphi imishini ekhethekile noma imishini. Ukuphela kwento oyidingayo i-izicathulo ezinhle ngokuxhaswa okufanele kwe-arch yonyawo. Ngaphezu kwalokho, ukuhamba kungenziwa noma kuphi, nganoma yisiphi isikhathi. Ungahamba wedwa noma uhamba naye, uhlanganisa ibhizinisi nenjabulo. Kulokhu:
- kufanele iqale ukuzibandakanya nemizuzu engama-5- 10 ngosuku, kuyadingeka ukuthi ikhuphuke kancane kancane isikhathi samakilasi ibe imizuzu engama-20- 30 ngosuku;
- udinga ukwenza ngasikhathi sinye sosuku nenani lesikhathi esifanayo;
- isikhathi sokuzivocavoca kufanele sikhethwe amahora angama-1-2 ngemuva kokudla, esivimba ubungozi bokwehla kushukela egazini ngaphansi kwamazinga ajwayelekile (hypoglycemia);
- phuza amanzi amaningi;
- gqoka amasokisi nezicathulo ezintofontofo ngesikhathi sokuzivocavoca, bhekela amabhulukwe, ubomvu noma ukusikwa ezinyaweni zakho. Hlola isimo semilenze ngaphambi nangemva kwamakilasi;
- Phatha isitifiketi sakho sikashukela noma isongo sikashukela;
- uma unomuzwa wokuthi une-glucose ephansi ngaphambi kokuzivocavoca noma ngemuva kokuvivinya umzimba, yidla ukudla noma uphuze itiye elimnandi noma ujusi;
- ngesikhathi samakilasi enoshukela kufanele ube nokuthile okumnandi nawe (ushukela, uswidi noma ujusi).
Ukuzivocavoca Kunconyelwe Isifo Sikashukela
- Imizuzu emi-5 yokufudumala: ukuhamba endaweni noma ukuhamba kancane, ukusiphuza;
- Imizuzu engama-20 yokuzivocavoca: ukuhamba, ukuhamba ngebhayisikile, ukubhukuda noma ukugijima;
- Imizuzu emi-5 yokwehla kancane: engeza izivivinyo zokuqinisa izicubu ezinjengezisu zesisu noma ibhande lamahlombe.
Qiniseka ukuthi ubheka ukuthi izivivinyo zomzimba zisebenza kanjani ezingeni le-glucose egazini. Ukuze wenze lokhu, kungakuhle ukuba ube ne-glucometer yakho. Bhala phansi ukuthi yikuphi ukuvivinya umzimba okwenzile, kanye nemiphumela yokuhlolwa kweglucose yegazi.
Ngokwesifo sikashukela sohlobo 1, kunemithetho nemikhawulo ethile ngesikhathi semidlalo, ngakho-ke ngincoma ukufunda isihloko esithi "Ezemidlalo ezinesifo sikashukela sohlobo 1."
