Ukugqama emkhakheni wezokusubatha, ukugijima ibanga elide yikhona okusakazeke kakhulu futhi okuthandwa kakhulu.
Ngaphezu kochwepheshe, lolu hlobo lokugijima lusetshenziswa ngabantu abajwayelekile abafuna ukuba bahle, baqinile futhi babe nempilo. Ngempela, ngesikhathi sokugijima, amaqembu nezitho zomzimba eziningi ziyabandakanyeka.
Futhi kuyenzeka:
- Ukukhuthazela okwandayo kwamaphaphu nenhliziyo.
- Umsebenzi wohlelo lokugaya ukudla uyathuthuka.
- Uhlelo lwemithambo yegazi luthuthuka kakhulu.
- Ukugijima kwebanga elide kukalwa ngebanga noma isikhathi.
Izici zokugijima kwebanga elide
Ngokuzijwayeza, hhayi ochwepheshe kuphela, kepha nabathandi bezinkanyezi bathanda ukugijima ibanga elide. Ngakho-ke, kubalulekile ukuqaphela izici ezimbalwa zesici salo mdlalo:
- Ukubekwa konyawo ebangeni elide okugijima phansi kwenziwa ngengxenye engaphambili ngaphandle, bese kulandele umqulu ubheke ebusweni bawo bonke.
- Kubalulekile ukugcina umkhondo wokushaya kwenhliziyo yakho ngesikhathi sokuzivocavoca umzimba.
- Lungisa isikhundla somzimba womzimba nobubanzi bengalo.
- Ikhono elifanele lokuphefumula.
Lapho uzivocavoca umzimba, kufanele unake ukuma kwezinga lokuphefumula kusigqi sezinyathelo. Yileli qhinga eligwema ukuntuleka komoya-mpilo.
Yini eyenza ukugijima ibanga elide kuthuthuke?
- ukuthuthukiswa imisipha ithole;
- ukukhuthazela okwandisiwe;
- ukwandisa amandla amandla;
- eba nezitho ezifana nenhliziyo, amaphaphu, isibindi.
- ukwenza ngcono ibhalansi ye-microflora yamathumbu, ukwenza ngcono nokuqinisa amasistimu emithambo yegazi;
- ukwanda komzimba;
- ukunciphisa isisindo esiningi;
- ukwenziwa kwamakhono amasha okuphefumula.
Ukuthuthukiswa kwenhliziyo, amaphaphu, isibindi
Ngesikhathi sokugijima, amaqembu emisipha abamba iqhaza ngokuphelele emsebenzini. Ngakho-ke, amaqembu amakhulu emisipha athola ukukhuthazwa okwengeziwe futhi aqala ukukhula ngokwengeziwe, aqinile futhi ngenxa yalokhu, ukukhuthazela kwawo kuyakhula.
Bathola amandla aqinile wokumelana nemithwalo nengcindezi:
- amaphaphu aqala umsebenzi wawo ngokugcwele.
- imisipha yenhliziyo iyanda ngosayizi, iyaqina, futhi ikhono layo lenkontileka liyakhula.
- lapho isebenza, isibindi sithola ukugeleza kwegazi okwengeziwe, okwandisa ikhono laso lokuhlanza umzimba nokususa ubuthi.
Ukuthuthukiswa kwemithambo yegazi
Umphumela womsebenzi owandisiwe wezitho ngesikhathi semithwalo ngesikhathi sokuqeqeshwa ukuthuthukiswa kohlelo lokujikeleza kwegazi, ukuqiniswa kwezindonga zemithambo nokukhuphuka kokugeleza kwegazi ngazo.
- Ukugijima okungagijimanga isigamu sehora kunikeza indlela yokululama, ukuphulukisa kanye nokugcina uhlelo lwezinhliziyo.
- Ngesikhathi sokusebenza, cishe yonke inkontileka yemisipha yamathambo, enikeza umphumela wokukhama cishe yonke imikhumbi, ngenxa yalokho ukuqina kwayo kukhuphuke kakhulu.
- Inqubo yokusunduza emhlabathini iholela ekukhuphukeni kwegazi ngemithambo yemilenze. Lo mkhuba uvumela ukugeleza kwegazi kumbuthano omkhulu futhi kuqede ukujama emilenzeni. Futhi ngenxa yalokho, kuyindlela yokuvimbela ukukhipha izifo ezinobuthi.
- Izitho ezinjenge-capillaries emzimbeni womuntu ezimweni eziningi zitholakala zibheke phezulu, okubambezela ukuhamba kokuhamba kwegazi kuzo. Lapho kugijinywa futhi kunqotshwa amandla adonsela phansi, igazi limpompwa liye phezulu lize lidlule kuma-capillaries. Ukujikeleza kwegazi okwandisiwe kuthuthukisa wonke ama-capillary foci omzimba, anomphumela omuhle emzimbeni wonke wonkana.
- Ngenxa yenqubo yokugijima, imisipha yenhliziyo ikhula ngamandla, izinga lokushaya kwenhliziyo liyancipha futhi lokhu kwenza isitho senhliziyo sisebenze ngendlela yokonga.
- Ukunciphisa umfutho wegazi ngokunweba yonke imithambo yegazi ethwala igazi.
Ukulinganisela i-microflora yamathumbu
Uhlobo olukhethekile lokuphefumula kwesisu ngesikhathi sokugijima luyakwazi ukukhuthaza okuthile kwezindonga zamathumbu. Ngaphezu kwalokho, izinga lokushisa elinyukayo lingukuzinza okuhle kakhulu kokuhamba kwamathumbu.
I-microflora yamathumbu, ethola ukukhuthazwa okungeziwe, iholela ekubonakaleni kwesifiso, inqubo yokugaya ukudla iyathuthuka futhi inkanuko iyanda.
Ukwenza ngcono imetabolism
Ukuvuselelwa kwemithambo yegazi, imithwalo yokushisa iholela kusigqi esisha semetabolism, esandisa kakhulu amandla omzimba okuzivuselela.
- Inani lama-erythrocyte nokuqukethwe kwe-hemoglobin kuwo kuyanda, okuholela ekwandeni komoya-mpilo egazini.
- Ukwanda kokuzivikela komzimba, futhi, ngokufanele, ukumelana nemikhuhlane nezifo ezithathelwanayo kungenxa yomsebenzi owandayo wama-leukocyte.
- Imisebenzi yokutakula iyashesha.
Ukuthuthukiswa kokushisa okujwayelekile emzimbeni
Ukwanda kokushisa komzimba kumuntu ngesikhathi sokugijima kunxeshezelwa ngamandla omzimba ebhalansi lokushisa. Ngenxa yalesi sici, imithwalo eshisayo etholwe ngumsubathi emijahweni yamabanga amade ibamba iqhaza ekusatshalalisweni kokushisa ngaphakathi komzimba.
Uhlelo lokushintshanisa ukushisa komzimba lubangelwa, futhi izinqubo zomzimba ezilandelayo ziyenzeka:
- ukuhanjiswa, ukupholisa komzimba oshisayo ngomkhathi ozungezile. Ukwenza ngcono iseli metabolism and metabolism in them.
- ukujuluka okwandayo, ngosizo lwawo okususwa kwamanzi nosawoti emzimbeni.
Ukushisa ama-calories amaningi nokuncipha
Lapho umzimba uthola imithwalo, into yokuqala oyisebenzisayo yi-glycogen. Izinqolobane zalesi sici zigxile esibindini nasemisipha yomzimba womuntu.
Ukusetshenziswa kwalesi sakhi kunika amandla, okungukuthi, ukukhuthazela komsubathi ngqo kuya ngakho. Ekupheleni kokuwohloka kwe-glycogen, ukusetshenziswa kwekhabhoni noma kwamafutha omzimba kuqala. Inqubo yokuqhekeka yenzeka engxenyeni yokuqala yehora lomsebenzi omkhulu womzimba.
Ngakho-ke, ukugijima ibanga elide kukuvumela ukuthi wenze kusebenze inqubo yokushisa ama-calories bese uqala ukulahleka kwesisindo okusebenzayo:
- Igremu ngalinye lesithukuthuku elifihliwe lisusa u-0,6 kcal emzimbeni.
- Ukugijima ibanga elide kuthwala umthwalo owengeziwe we-aerobic, kuhlanganisa ukuqina nejubane lokugijima.
- Ngokuzivocavoca umzimba nokusebenzisa amakhalori amaningi lapho usebenza ibanga elide, umzimba wandisa kakhulu ukushisa kwekhalori, okuvumela amakhilogremu angeziwe ukuthi ancibilike empeleni.
Ukuthuthukiswa kwekhono elinamandla lokuphefumula
Lapho uqhuba lo mdlalo, umoya-mpilo omningi uyangena futhi ungene:
- Ngokwandisa umoya ophefumulayo, amaphaphu ayakhula, andise umthamo wawo we-alveoli futhi athuthukise ukwakheka kwama-capillaries.
- Ngenxa yokuqeqeshwa okujwayelekile, isigqi sokuphefumula ngokwaso siyashintsha.
- Uma ugijima ibanga elide ngokwanele emzimbeni, kuvela isikweletu esibizwa nge-oxygen, okuthi ngemuva kokuphela kokugijima siqale sinxeshezelwe kakhulu ngumzimba, wona ovusa amaphaphu.
Ungakhula kanjani kancane kancane ukugijima kwebanga elide?
Empilweni yansuku zonke, ukufeza umphumela wokwelashwa, kwanele ukuqhuba ibanga elingafika kumakhilomitha amane ngosuku.
Lapho kusebenza ngejubane elijwayelekile ngesikhathi, lokhu kuzothatha imizuzu engaphezudlwana kwamashumi amabili ngosuku. Kuyadingeka ukuthuthukisa amakhono ekusebenzeni kancane kancane ukuze ungadluli imisipha namalunga.
Kufanele uqale ngokugijima ikhilomitha:
- Amamitha ayisishiyagalombili noma ikhilomitha elilodwa izinsuku ezine noma ezinhlanu.
- Ikhilomitha elilodwa nohhafu. Kungakapheli izinsuku ezine.
- Amakhilomitha amabili. Kuyadingeka ukutadisha isonto elilodwa.
- Amakhilomitha amathathu. Chitha isonto elilodwa ngaphezulu ekuhlanganiseni.
- Amakhilomitha amane.
Ijubane lokugijima likhethwa ngawodwana. Isigqi sokugijima sikhethwa ngokuzimela, ngezikhathi ezidingekayo ekuqaleni kokuqeqeshwa ungaya esinyathelweni.
Ukulawulwa kokuqeqeshwa kusekelwe ngokuphelele empilweni yomgijimi. Ukwanda kwemithwalo kufanele kwenzeke ngokuya phezulu. Phefumula ngamakhala nangesisu. Ngemuva kwezinyanga ezimbili noma ezintathu, ungaqala ukuthola injabulo yangempela ngokugijima.
Inqubo yokugijima yebanga elide
Indawo elungile yomlenze
Lesi isici esiyisisekelo sokugijima kwebanga elide elilungile. Ukuma konyawo kunomehluko oyikhadinali kusuka ekugijimeni kwezempilo okulula lapho kuqala kubekwe ingxenye yayo yangaphambili nohlangothi olungaphandle, kulandelwe ukugeleza okubushelelezi kuya ebusweni bonke.
Ukunciphisa umphumela we-braking we-push kusiza ukugcina ijubane nokusebenza kwalo. Umlenze okhiqiza i-push okwamanje kufanele uqonde, futhi isinqe silethwe phambili ukuqinisa ukucindezela okulandelayo.
Isikhundla se-Torso nokunyakaza kwengalo
Umzimba kufanele ugcinwe ume mpo, futhi nokubekwa kwezinyawo kudinga umsebenzi onesigqi sezandla. Umsebenzi wezandla ngesikhathi sokunyakaza kufanele ube mkhulu ngokwanele, ukuma kwendololwane kubhekiswe emuva emuva, nezandla zibheke emzimbeni. Lokhu kudala umbono wokuthi uzama ukubamba umoya.
Lokhu kunyakaza kwezingalo kwandisa ikhathoni nesivinini somgijimi. Ikhanda ligcinwa liqondile futhi amehlo athe njo emkhathizwe.
Ukugijima ibanga elide manje akubhekwa njengesiyalo sezemidlalo esidumile kuphela, kepha futhi kuthola inani elikhulu labazithandayo phakathi kwabagijimi abajwayelekile, abaqalayo nabangewona ochwepheshe. Izikole ezivulekile ezifundisa ukusebenza, lapho kufundiswa khona ochwepheshe abaqeqeshiwe, kusiza ekuqondeni inqubo elungile.
