Kungani ukuphila ngokuhlala phansi kuyingozi futhi kuyingozi?

Ukuhlala phansi sekuyinsakavukela umchilo wesidwaba. Ngokuthuthukiswa kobuchwepheshe bedijithali nokuvela kwenani elikhulu lemisebenzi yasekhaya edinga ikhompyutha kanye ne-Intanethi kuphela, ibinzana elithi "ukuhlala phansi" selisebenza ezinkulungwaneni zabasebenzi bakude. Izikhundla zehhovisi nazo ziyingozi ngale ndlela. Ukungasebenzi kuyithinta kanjani impilo yethu? Ungayigwema kanjani imiphumela yempilo yokuhlala ungakwazanga ukukuyeka ngokuphelele? Uzothola izimpendulo zale mibuzo neminye ebaluleke ngokulinganayo endatshaneni yethu.

Iyiphi indlela yokuphila ethathwa njengokuhlala phansi?

Ukungasebenzi noma ukungasebenzi kungukwephula umsebenzi womzimba ngenxa yokunganele noma ukungasebenzi komzimba.

Inkinga yokuphila ngokuhlala phansi ivele ngenxa yenqubekela phambili kwezesayensi nezobuchwepheshe, ukufuduka emadolobheni, ukusabalala kwamathuluzi wokuxhumana enze impilo yethu yaba lula futhi yathathela indawo ukuzijabulisa okusebenzayo (ukuhamba, imidlalo yangaphandle).

Ukunquma ukuthi ngabe "uyasebenza" noma "awusebenzi" kulula kakhulu. Uma ungahambisi ngenkuthalo okungenani isigamu sehora emini, lokhu kubhekwa njengokuhlala phansi. Ukunyakaza okusebenzayo kusho ukuhamba, ukugijima, ukuzivocavoca umzimba.

Ukuhlanza nokwenza imisebenzi ejwayelekile yasendlini akubhekwa njengomsebenzi. Ngesikhathi sokuqaliswa kwazo, umthwalo odingekayo awudalwanga emisipheni yomzimba. Lapho sisebenza endlini, senza ukuma okungafanele okushiya amaqembu emisipha amaningi engasetshenziswanga.

Ukuphila ngokuhlala phansi kuholelaphi, kuyingozi kanjani?

Imiphumela yokuphila ngokuhlala phansi iyingozi kakhulu kunokuba abantu abaningi becabanga. Lokhu ukwehla kwekhwalithi yempilo nokuncipha kwesikhathi sayo.

Uma uchitha amahora ayisishiyagalombili uhleli emsebenzini wakho nsuku zonke futhi ukhetha ukuhamba ngemoto esikhundleni sokuhamba uye ekhaya, uzibeka engcupheni yokuphila ngaphansi kweminyaka engu-15-17 kunalabo abahlala ngaphansi kwamahora amathathu ngosuku bese uzama ukunyakaza ngenkuthalo.

Kungani ukuphila ngokuhlala phansi kuyingozi? Zahlulele!

1. Owokuqala ukuhlushwa ukunganyakazi yimisipha yenhliziyo. Ukuntuleka kokunyakaza okusebenzayo komzimba kanye nemithwalo ye-cardio kuphoqa inhliziyo ukuthi yenze izingqinamba ezingakhiqizi kangako, ezinciphisa kakhulu ithoni yezindonga zemithambo.
2. Umqolo. Sihlezi, siyilayisha cishe ngokuphindwe kabili kunaleso lapho simi noma sihamba khona.
3. Ukwehla kwegazi ebuchosheni kudala isiyezi, i-tinnitus, ukukhathala, nokwehla kokukhiqiza emsebenzini.
4. Akusebenzi, imisipha ilahlekelwa yizwi. Lokhu kuholela ekukhathaleni komzimba okusheshayo, ukunganaki, umuzwa wokukhathala okungapheli.
5. Ukuhamba okuphansi kuholela ekuphazamisekeni komzimba. Igazi lihamba kancane emzimbeni futhi aligcwalisi ngokwanele amaseli nge-oxygen nezakhamzimba.
6. Ukuhlala isikhathi eside endaweni eyodwa kubanga ukungahleleki kwegazi ne-lymph okhalweni oluncane, okuthinta kabi umsebenzi wamathumbu nohlelo lwe-genitourinary.

Ukuhlala phansi kuwuthinta kanjani umzimba ovela ngaphakathi?

Nsuku zonke ehlezi ehhovisi, ezokuthutha, ekhaya etafuleni lesidlo noma kusofa ebuka i-TV ayithinti ukuma nokuqina kwemisipha kuphela, kepha futhi icasula ukuthuthukiswa kwezifo ezahlukahlukene.

Izifo zesistimu yemisipha

Labo umsebenzi wabo uhlobene kakhulu nokuhlala kukhompyutha bahlushwa yi-lumbar kanye ne-osteochondrosis yomlomo wesibeletho. Imvamisa, ukwenziwa kwe-osteochondrosis yomlomo wesibeletho kungakwesokudla, ngoba isandla sokudla sisebenza negundane lekhompyutha, kubhala, lenza ezinye izenzo.

Futhi, "abalandeli" bokuphila ngokuhlala bavame ukuba ne-intercostal neuralgia, i-lumbago, i-sciatica, isiyezi kanye nekhanda.

Izifo zesistimu yenhliziyo

Ukuhamba kwegazi kancane kuvusa ukuthuthuka kwemithambo yegazi (imithambo ye-varicose), i-thrombosis. Ngaphandle komthwalo ofanele, inhliziyo iyahlupheka. Imisipha yenhliziyo "iyasetshenziswa" ukusebenza ngohhafu wamandla, iphazamise isimo jikelele sohlelo lokujikeleza emzimbeni emzimbeni, okuvela kuzo zonke izitho ezihluphekayo. Amathuba okushaywa unhlangothi nokuhlaselwa yinhliziyo ayanda. Isikhathi sokuphila sinciphile.

Ukhuluphele ngokweqile

Ukuntuleka kokuvivinya umzimba, ukungagcini imigomo yokudla okunempilo, ingcindezi yizinto eziholela ekuzuzeni isisindo. Sihleli ehhovisi, sisebenzisa ama-calories ambalwa kunalawo esiwadlayo, okudala izisu "zebhiya", "ama-breeches" emathangeni, futhi kwenyuse isisindo somzimba.

Ngokwezibikezelo zomagazini wamasonto onke wezokwelapha i- "The Lancet" ngo-2025, ama-20% wabantu emhlabeni azobe ekhuluphele ngokweqile, kufaka phakathi ngenxa yokuphila impilo yokuzihlalela.

Ukuqunjelwa kanye nama-hemorrhoids

Ukwephula ukuhamba kwamathumbu, okubangelwa ukunganyakazi phakathi nosuku, kuholela ekuqunjelweni okungapheli. Ukuqunjelwa, nakho, kubangela esinye isifo esingemnandi - ama-hemorrhoids.

Uma unezimfuneko zokuqunjelwa, ungazivumeli zingene esigabeni esingelapheki. Zifudumale, shintsha njalo indawo ohleli kuyo, uvule i-abs yakho, uhlikihle isisu sakho, ubuke indlela odla ngayo. Lokhu kuzonciphisa kakhulu amathuba ama-hemorrhoids.

Imiphumela yokuphila okuhleli phansi

Ukuhlala etafuleni, kusofa, noma etafuleni lokudlela isikhathi eside akusizi muntu. Odokotela babelana ngemiphumela yokuphila ngokuhlala phansi kwabesilisa nabesifazane.

Okwabesilisa

Ukuphila ngokuhlala phansi kuthinta kabi i-prostate. Ukwephulwa kwegazi nokujama kokugeleza kwegazi kanye ne-lymph ezithweni ze-pelvic kuholela ku-prostatitis, nayo, eholela ekwehleni kwamandla. Kakade namuhla kunenqwaba yemibhangqwana engazali ngenxa yokungahambi kahle kwesidoda kanye ne-prostatitis. Ngaphezu kwezinkinga zocansi, abesilisa abaphila impilo yokuzihlalela bavame ukukhathazeka ngama-hemorrhoids.

Kwabesifazane

Isizathu esifanayo - ukujama esithweni esincane - kubangela ukwephulwa endaweni yezitho zobulili kwabesifazane futhi kube yimbangela yezifo zesibeletho (polyps, endometriosis), kanye nokuya esikhathini okubuhlungu.

Ukwehla okujwayelekile kwenhlalonhle uma kuqhathaniswa nendlela yokuphila ehlala phansi kanye nokucindezeleka okuvamile kubangela ukuphazamiseka kwamahomoni, isifo sokuqaqanjelwa ngamakhanda, ama-ovarian cysts, kanye nokungahambi kahle kokuya esikhathini.

Ungayigwema kanjani imiphumela yokuphila ngokuhlala phansi?

Noma unokuqonda okucacile ngobungozi bokuhlala phansi, akunakwenzeka ukuthi ukwazi ukukuqeda ngokuphelele. Ungayeki umsebenzi othembisayo ehhovisi elihle noma kumakhasimende, atholwe ngeminyaka eminingi yomsebenzi ozimele? Futhi kude nawo wonke umuntu unethuba lokuthola ukusebenza ngezinyawo ukukhokhela ukulimala kwamahora ayisishiyagalombili okuhlala.

Okufanele ngikwenze? Ukuzivocavoca umzimba, ukulungisa okunomsoco, namaqhinga amancane ongawasebenzisa endaweni osebenza kuyo namuhla kungasiza ekunciphiseni imiphumela emibi yokuhlala emsebenzini.

Ukuzivocavoca umzimba + okungenziwa kahle emsebenzini

Zama ukushintsha ukuma komzimba wakho njalo ngemizuzu engu-15-20. Sukuma etafuleni kaningi ukuze welule, yenza ama-bend ambalwa ezinhlangothini, welula imilenze yakho. Ngakho-ke igazi elisemzimbeni lizohamba ngokujwayelekile.

Ukuzivocavoca umzimba ongakwenza ngenkathi uhleli etafuleni:

1. Hlala emuva uqondise imilenze yakho. Gobisa bese ugoqa amadolo akho izikhathi eziyi-10-15 lilinye.
2. Qondanisa umlenze wakho, welula uzwane bese wenza ukunyakaza okuyindilinga ngeqakala izikhathi eziyi-10-15 emlenzeni ngamunye.
3. Kancane ujikeleze ikhanda lakho ngokwewashi nangokuphikisana newashi izikhathi ezi-5.
4. Nge-osteochondrosis yomlomo wesibeletho, kunconywa ukuthi ungenzi ukunyakaza kokujikeleza kwekhanda. Esikhundleni salokho, welulela izingalo zakho ezinhlangothini bese uzama ukufinyelela ehlombe lakho lesobunxele ngesandla sakho sokudla, ulethe isandla sakho sokudla ngemuva kwekhanda lakho. Yenza lokhu izikhathi eziyi-15-20 ngesinye nangesinye isandla, bese kuba izikhathi eziyi-15-20 ngezandla zombili ngasikhathi sinye. Donsela umqhele wekhanda lakho phezulu. Zama ukungahambisi ikhanda lakho phambili.
5. Yenza imiqulu eyi-10 yamahlombe emuva bese engu-10 phambili.
6. Qinisa futhi uphumule imisipha yezinqa izikhathi ezingama-20-25.
7. Uhlezi esihlalweni, phakamisa futhi wehlise isandla sakho sokudla nesobunxele izikhathi eziyi-10-15.
8. Cindezela intende yesandla kwesinye bese ucindezela ngokuqinile ngezandla zakho komunye nomunye. Gcina izintende zezandla zakho ziphindaphindwe kaningana amasekhondi ayi-10-15.
9. Cindezela bese uhlukanisa iminwe yakho. Nweba ngeminwe yakho ndawonye.
10. Yehlisa izingalo emzimbeni wakho, uziphumulele imizuzwana embalwa, uxhawule izandla.
11. Hambisa isihlalo emuva, uncike phambili futhi ulethe amahlombe ehlombe ndawonye ngangokunokwenzeka. Phinda izikhathi ezimbalwa.
12. Hlala onqenqemeni lwesihlalo, uqonde bese udweba esiswini sakho imizuzwana embalwa. Kwenze okungenani izikhathi ezingama-50.
13. Dabula amasokisi nezithende zezinyawo zakho ngamunye ngamunye.
14. Phakamisa amahlombe akho phezulu lapho uhogela, bese ubukhali “ubaphonse” phansi lapho ukhipha.
15. Suka etafuleni, qondanisa imilenze yakho bese uzama ukufinyelela ngangokunokwenzeka ngeminwe yakho ezinzwaneni zezicathulo.
16. Khumula izicathulo zakho bese ugoqa induku yakho yeglu noma okunye kokubhala okuyindilinga phansi.

Zama ukwenza lokhu kuzivocavoca kube "okumele ube nakho" nsuku zonke. Ungesabi ukudida abantu osebenza nabo. Khumbula, ukuvimbela inkinga kungcono kakhulu kunokubhekana nayo. Ngezansi ividiyo ezokusiza ukuthi ube nokuqonda okucacile kokuzivocavoca umzimba esihlalweni:

Ungakhohlwa ngokuzivocavoca ekuseni. Myeke abe ngumngane wakho othembekile njalo ekuseni. Ithebula elinokuzivocavoca kokuzivocavoca ekuseni:

Landa uhlu lokuzivocavoca lapha ukuze ungalahlekelwa.

Ukudla

Ukuze ungazuzi ngokweqile, ukuze uhlale ugcwele amandla namandla, kubalulekile hhayi kuphela ukugcina ukusebenza komzimba, kodwa futhi nokuqapha ukondleka. Ukuhlala ekudleni okuqinile akuyona inketho: ngoba umzimba usuvele unenkinga yokuntuleka kokusebenza kanye nokuhamba kancane komzimba, imingcele eqinile yokudla ngeke izuze.

Imihlahlandlela emine elula yokudla yendlela yokuphila yokuhlala phansi:

1. Landela isimiso sakho sokudla. Ukudla ngasikhathi sinye kuyala, kusiza ukuhlela amahora okusebenza, kucatshangelwa ikhefu lesidlo sasemini, futhi kukhuthaza ukumuncwa okuphezulu kwezakhamzimba namavithamini ekudleni. Konke ukudla, ngisho nokudla okulula, kufanele kubekelwe isikhathi.
2. Yidla ukudla okuncane. Sukuma etafuleni uzizwe sengathi awuqedile ukudla kancane. Umuzwa omncane wokuthi ulambile uwulungele umzimba. Yidonse nge-snack enempilo: ubhanana, amantongomane, i-apula, imagi yetiye. Ukudla okuphelele ngosuku kufanele okungenani kube ngu-5.
3. Uma usebenza ehhovisi, khumbula ukudla kwasekuseni ekhaya. Ukudla kwasekuseni wukudla okubalulekile komzimba. Ngokukuqaqa, wephula konke ukudla.
4. Susa ukudla okusheshayo ekudleni kwakho. Ama-pizza, ama-burger, amarowu, amakhekhe namanye amaswidi aphikisiwe ngendlela yokuphila ngokuhlala phansi. Kunama-calories amaningi kakhulu, ongeke ukwazi ukuwasebenzisa ngokuthayipha kukhibhodi phakathi nosuku.

Amathiphu amaningi

Uma kungenzeki ukuthi ubalekele indlela yokuphila ngokuhlala phansi, qiniseka ukuthi akulimazi kangako. Njengoba uchitha isikhathi sakho esiningi uhleli endaweni osebenza kuyo, cabanga ukuthi ungazigcina kanjani uvivinya umzimba ngenkathi usebenza.

Izeluleko ezintathu zokusetha indawo osebenzela kuyo:

1. Susa izinto ezeqile ezingakuvimbela ukuthi welule futhi welule imilenze yakho ngaphansi kwetafula emini.
2. Uma kungenzeka, hlela ukudla okulula, itiye nesidlo sasemini hhayi lapho usebenza khona, kodwa endaweni ekhethekile ehhovisi noma ekhishini. Ukuze wenze lokhu, wena, okungenani, sukuma esihlalweni uhambe, futhi ungama ngefasitela ngenkathi uphuza itiye.
3. Sukuma esihlalweni sakho kaningi. Noma unemibhalo edingekayo nezinto ezikude kwengalo, ungashayeli uzithele kubo esihlalweni futhi ungaceli ozakwabo ukuthi bakunikeze zona, kodwa sukuma uzithathele wena.

Isiphetho

Ukuhlala phansi kukodwa akunakuthathwa njengesigwebo. Ukuchitha amahora ayisishiyagalombili ehhovisi akuqinisekisi ukuthi uzoba nokukhuluphala ngokweqile, ama-hemorrhoids, noma izinkinga zesistimu yenhliziyo. Konke lokhu ngeke kwenzeke kuwe uma ubheka ukusebenza kwakho ngokomzimba usuku lonke futhi kukwenza umthetho wokuzivocavoca umzimba. Ukwazi ukuthi impilo yokuhlala phansi iholelani, ngeke uvumele lesi simo sempilo yanamuhla sonakalise impilo yakho.

Bukela ividiyo: Government Sponsored Child Abuse (May 2025).