Xa uqala ukuzilolonga rhoqo, umbuzo omkhulu uvela: wazi njani ukuba into oyenzayo ihlawula? Impendulo ayikho kwisikali kuphela. Ubunzima bomzimba bukhuphuka kwaye buwa ngenxa yezizathu eziqhelekileyo. ezifana ne-hydration, umjikelo wokuya exesheni, ukugaya, okanye ukugcinwa kwamanzi. Ukuba unikel’ ingqalelo kulwazi olunye, usenokudimazeka nokuba umzimba wakho uyaphucuka ngaphakathi nangaphandle.
Kukho uphuculo olungabonakali esipilini ngobusuku obunye, kodwa sele lusebenzela wena: Izihlunu ezininzi kunye nempilo engcono ye-metabolic, intliziyo ebetha ngokuzolileyouxinzelelo oluncinci kunye nomoya ozinzile. Iingcali ezininzi kunye nohlalutyo lwakutsha nje lugxininisa oku: ukugxila kuphela kubunzima kuye kwabonakala kungasebenzi ekunyangeni ukutyeba kakhulu, ngelixa umthambo. Iphucula ubuntununtunu kwi-insulin nokuba isikali asishukumi.Kwaye ewe, konke oku kunokwenzeka ngaphandle kokuba inani litshintshe kakhulu.
Kutheni isikali singathethi lonke ibali
Ubunzima licandelo elinye lolwazi, kodwa izikali zemveli azihluli phakathi ubunzima bemisipha, amafutha, amanzi, okanye ukuxinana kwamathamboUkuba ujonga kuphela elo nani, unokuphoswa ziimpawu ezibaluleke ngakumbi zenkqubela phambili, njengokukwazi kwakho ukuzilolonga ngcono okanye ukuchacha kwakho. Kukho nobungqina besayensi obusuka ku-2021 obubuza imibuzo ejolise kubunzima bokuthintela kunye nokunyanga ukutyeba.
Ngapha koko, impapasho evela kwi-American Diabetes Association ibonisa ukuba Umsebenzi womzimba unyusa uvakalelo lwe-insulin Nokuba ubunzima bakho buhlala buzinzile, kuthetha ukuthini oku ekusebenzeni? Kuthetha ukuba umzimba wakho ulawula iswekile ngcono, kwaye ziindaba ezimnandi ezo kwimpilo yakho.
Ukusuka kwiSpanish Medical Association (OMC), ugqirha wezemidlalo uJosé Ramón Pallás uyishwankathela ngokucacileyo: into yokuqala oyiqaphelayo kukuba Indlela oqhuba ngayo kwezemidlalo iyaphucuka.Ubaleka ngokukhawuleza okanye ixesha elide, kwaye uphakamise nzima ngakumbi ngomzamo ocingelwayo. Izinga lentliziyo yakho ephumlayo nalo liyehla, nto leyo ebonisa ukuba intliziyo yakho isebenza ngokufanelekileyo.
Kungcono ukunqanda ukugqithisa: Akukho ukutya okungenakwenzeka okanye ukunyanzeliswa kwesikaliYintoni esebenzayo kuqeqesho oluqhubekayo, rhoqo, kwaye kunye Usukelo olusengqiqweni ukuba ungagcina ixesha elide. Ukugxila kuphela "kukunciphisa amanani" kunokuba yindleko: ukulahlekelwa kwemisipha, ukungabikho kwezondlo, kunye nomngcipheko wokulimala.
Ngaphandle kwe-BMI, qwalasela iiseti ezimbini zezalathi. Kwelinye icala, ezi zisebenzayo: isantya, amandla kunye nokunyamezela ngomzamo omncinciKwelinye icala, kukho ezomzimba kunye ne-metabolic: Ubunzima bezihlunu ezininzi, izinga lokuphumla kwentliziyo esezantsiukuphuculwa kwe-insulin sensitivity, iprofayili ye-lipid enempilo (i-cholesterol kunye ne-triglycerides), kunye noxinzelelo lwegazi oluzinzile. Ezi ziguquko ziqinisekiswa ngovavanyo lwegazi kunye nokuhlolwa kwezonyango, kwaye zinokuvavanywa ngakumbi ngovavanyo olunjengo i-densitometry ukujonga ukuxinana kwamathambo kunye nokwakheka komzimba.
Iimpawu ezisebenzayo: ukusebenza akuxoki
Omnye umkhondo ocacileyo kakhulu: iseshoni nganye "ilinganisa" kancinci kancinciAkunjalo ngenxa yokuba kulula, kodwa ngenxa yokuba umzimba wakho ulungelelanisa. Uzifumana ukwazi ukugqiba iiseti kunye nophindaphindo obekukade kunzima kakhulu, kwaye xa ixesha lifika, unokunyusa ukuqina okanye ivolumu kancinci ngaphandle kokulahlekelwa bubuchule bakho.
Uyakuqaphela kwakhona utshintsho ekusebenzeni: ukuma okuphuculweyo, intshukumo ecocekileyo, kunye nolawulo olungcono lokushukumaUkuba awuqinisekanga, enye into evuselelayo: tshintsha ulandelelwano lwemithambo, hlengahlengisa amaxesha okuphumla, yahlula uluhlu lokuphindaphinda, okanye zama iindlela ezintsha zokuphuma kwisiqhelo ngaphandle kokuphulukana nokugxila.
- Yahluka ngentloko yakhoMusa ukuphinda inkqubo efanayo ngonaphakade. Ukutshintshana phakathi kwe-5x5 yokuzilolonga, iiseshini zomzimba ezipheleleyo, uqeqesho lwamandla, kunye neentsuku ezigxile kubuchule okanye amandla.
- Ngaphandle kokucinga ngokusilelaUkuqeqesha ngamandla akuthethi ukuba usoloko uzinyanzelela kumda. Ukufikelela ukungaphumeleli kwemisipha kuyo yonke isethi kwandisa umngcipheko wokulimala kunye nokunciphisa ukubuyiswa.
- Isiseko sokunyanzelisaIintshukumo ezifana ne-squats, i-deadlifts, i-bench presses, okanye i-pull-ups kufuneka ibe yingqwalasela; ziyasebenza kwaye ziyadluliselwa.
- Ubunzima basimahla kumyaleloOomatshini baluncedo, kodwa iintsimbi zasimahla zivule ngcono izihlunu ezizinzisayo kunye nokuphucula ulungelelwaniso.
- Amandla kunye nomthamo, ngesandla ngesandlaAyisiyonto nje "yokukhangela" yomelele, kodwa eneneni yomelele. Qinisekisa ukuba inkqubela yakho ekuphakamiseni iintsimbi ihambelana nokukhula kwezihlunu.
- Technique ngaphezu kwayo yonke intoUphindaphindo olunye olwenziwe kakuhle luxabisa ngaphezu kweshumi lokukhubeka. Umgangatho we-stimulus ubalulekile.
- Ukubambelela ngokweneneCwangcisa, ungaguquguquki, ukulwa nobuvila Kwaye kuphephe ukubuyisela usuku olubi kunye nokungakhathali okulandelayo. Ukungaguquguquki kusoloko kuphumelela.
- Cardio ewe, cardio hayiI-Cardio ayiyi "kudla" imisipha ukuba ulungelelanisa amandla akho. Yisebenzise njengesixhobo, kungekhona njengemfundiso.
- Akukho ntlungu yemisipha yonke imihlaUkuziva kusebenze, ewe; ukuhlala kwiintlungu, hayi. Ubuhlungu obungapheliyo bemisipha ngokuqhelekileyo bubonisa ukugqithisa okanye ukucwangcisa kakubi.
Kwaye kuthekani ngeemvakalelo kwiimisipha emva koqeqesho? iintlungu ezincinci okanye "ukuxinana" Ngamanye amaxesha iintlungu ziqhelekile, ngakumbi xa uvuselela imicu yezihlunu ezithi zilungise kwaye zomeleze. Kodwa ukuba iintlungu ziyakuthintela ukuba uhambe ngokwesiqhelo kangangeentsuku, lixesha lokucotha okanye uphonononge ubuchule bakho kunye nokuphumla.
Olunye uphawu oluhle ngamandla emva kokusebenza. Kuqhelekile ukuqaphela ukonyuswa emva kweseshoni elungileyo. oko "komelela" kokuqina okukushiya uzive ubukhali ngolu sukuUkuba ushiya ijimu udiniwe ngalo lonke ixesha, ugqithisa; ukuba uhlala ugqiba ukuziva umtsha kakhulu, unokungabi namandla.
Utshintsho lomzimba kunye nemetabolism olubalulekileyo
Ukwakheka komzimba ngundoqo. Unokufumana izihlunu kwaye ulahlekelwe ngamafutha ngaxeshanye. Hlala kubunzima obufanayo kwaye ujonge kwaye wenze ngconoIimpahla zakho zilingana ngokwahlukileyo, uziva uqina, kwaye ukuma kwakho kuyaphucuka. Ukuba ujonge ukulahlekelwa ngamafutha, le yindlela yokuhamba. ukusilela kweekhalori ezizinzileyo Lowo wenza umehluko udibanisa amandla kunye nomsebenzi we-cardiovascular: i-cardio itshisa iikhalori ngokukhawuleza; amandla kwandisa inkcitho kwixesha eliphakathi ngokongeza ubunzima bemisipha.
Ngokuhamba kwexesha, izinga lokuphumla kwentliziyo liyehla, libonisa a intliziyo esebenzayo ngakumbiUxinzelelo lwegazi luzinzile, iphrofayili ye-lipid iphucula, kwaye ukuvakalelwa kwe-insulin kuyanda. Olu phuculo luxhaswa luncwadi, Zikhusela impilo yakho yexesha elide nokuba awuziboni esipilini.
Ayizizo zonke izinto zokuthambisa. izixhobo Clinical ezifana i-densitometry Banikezela ngolwazi malunga nokuxinana kwamathambo kunye nokubunjwa, kwaye iimvavanyo zegazi ziqinisekisa inkqubela kwiimpawu ze-metabolic. Ukuba uqeqeshe ixesha elide kwaye ulumkele ukuchacha kwakho, kuya kufuneka amayeza amancinci kwiimeko ezifana noxinzelelo lwegazirhoqo phantsi kweliso likagqirha.
Indlala nayo iyatshintsha. Uqeqesho kakuhle ngokuqhelekileyo vula umdla wokutya, kodwa uphucula ulawuloUnqwenela ukutya okuninzi okunezondlo kunye neminqweno embalwa yokutya okunamafutha kakhulu okanye okuneswekile. Kukho umphumo wangempela wehomoni emva kwezi mvakalelo, kwaye ukuba uphulaphule izibonakaliso zakho, uya kudla ngcono ngaphandle kokuzinyanzelela ngezithintelo.
Ekugqibeleni, ukuchacha kubaluleke kakhulu. Ukubuyela kumdlalo ngokukhawuleza nangeemvakalelo ezilungileyo Lo ngomnye umqondiso ocacileyo wokuziqhelanisa kakuhle. Ukuba uziva udiniwe okokoko, ukusebenza kwakho kuyehla, kwaye ufumana uthotho lwezigulo, luphawu olusisilumkiso lomsebenzi ogqithisileyo okanye ukusilela kokulala nezondlo.
Ingqondo yakho kunye neemvakalelo zakho zibalulekile (kakhulu)
Ukuzivocavoca akubumbi umzimba wakho kuphela, kodwa nengqondo yakho. I-Endorphins kunye nezinye izithunywa zeekhemikhali ziyakhululwa eziphakamisa isimo sengqondo, ukunciphisa uxinzelelo kunye nokuxhalaba, kunye nokuphucula ukucaca kwengqondo. Kwiimbaleki, oko "kuphezulu" okuvela emva kokubaleka kakhulu kukwanxulunyaniswa ne-endocannabinoids, iikhompawundi ezinceda ukuphendula kwamajoni omzimba kunye nokunciphisa ukudumba.
Njengoko uqhelana nomkhwa, Ulala ngakumbi nangcono; Faka ukucamngca kubomi bakho bemihla ngemihla Inokunceda. Ubuthongo obunzulu buba yinto yokubuyisela ngakumbi, nto leyo iguqulela kwi-muscle engcono kunye nokubuyiswa kwehomoni. Nika ingqalelo ixesha: ukuqeqeshwa emva kwexesha kakhulu kunokunyusa izinga lentliziyo yakho kunye nobushushu bomzimba, okwenza kube nzima ukulala. Ukuba oku kuyenzeka rhoqo kuwe, qalisa imithambo yakho kwangethuba.
Umba weemvakalelo uhluza indlela ovavanya ngayo inkqubela yakho. Njengoko ingqondo yezemidlalo isikhumbuza, xa uziva ulungile ubhetyebhetye ngakumbi kwaye uqaphela inkqubela encinciUkuba ukwimeko embi ngokwasemoyeni, unokungaxabiseki impumelelo yakho. Hlakulela ukuzinza ngokweemvakalelo Kuyanceda ukuvavanya ngokufanelekileyo kwaye wenze izigqibo ezinengqondo.
Icandelo lentlalontle longeza kwi-equation. Qeqeshani kunye okanye ekuhlaleni yenza amakhonkco, Iyakukhuthaza kwaye iphucula ukubambelela kunyango. Nokuba kwiifomathi ze-intanethi, amaqela agcina umkhwa kwaye abhiyozele inkqubela phambili ekwabelwanayo ngayo. Umculo, okwangoku, ikuvumela ukuba uqeqeshe ixesha elide ngomzamo ongacingelwanga: ukhetha uluhlu lokudlala olugqithisayo ukuxhotyiswa nokubandakanywa yenza umahluko.
Kwaye kukho into ebalulekileyo: Oku kumalunga nokuzikhathalelaUkubekela bucala ixesha lokuqeqesha kukuzibophelela ekuzinyamekeleni. Ukuba ngenye imini kufuneka uyeke kuba khange ulale, uchacha kukwenzakala, okanye ayiloxesha lifanelekileyo, ukumamela umzimba wakho kuyinxalenye yoqeqesho. Ukuzityhala kakhulu akuyi kukwenza ukuba uqhubele phambili ngokukhawuleza.
Umzimba wakho uyathetha xa ufuna ukuhoywa: Ukudinwa rhoqo nangona ulele, amandla aphantsi xa uqeqeshoUkuguquguquka kweemvakalelo, ubunzima bokunikela ingqalelo, ukuchacha ngokucothayo ngokuqhubekayo, iintlungu ezizingisayo neentlungu, ukunqweneleka kakhulu kweswekile, kunye nobuthathaka benkqubo yomzimba yokuzikhusela. Ezi ziimpawu zokuba unokuswela ukuphumla okanye izondlo. Musa ukuziva unetyala, lungisa nje kwaye uqhubeke.
Indlela yokuyijonga ekhaya: iimvavanyo ezilula nezikhuselekileyo
Ukulawula umgangatho omncinci kuya kukunceda ubone inkqubela yakho ngokucacileyo. Ukuqala, thatha eyakho ukuphumla kwentliziyoKubantu abadala, uluhlu oluphilileyo luhlala luphakathi kwe-60 kunye ne-100 yeebhithi ngomzuzu. Unokuva ukubetha kwentliziyo yakho esihlahleni sakho (i-radial artery) okanye entanyeni yakho (i-carotid artery). Bala ukuya ku-15 kwaye uphindaphinde ngesine ukufumana iibhithi zakho ngomzuzu. Ukuba, ekuhambeni kwexesha, elo nani liyancipha ngokuthe ngcembe, intliziyo yakho isempilweni.
Sebenzisa i indawo yezinga lentliziyo ekujoliswe kuyo Ukulinganisa ubunzulu, njengesikhokelo, sebenza phakathi kwe-50% kunye ne-70% yomzamo wakho ophezulu kwimizamo ephakathi, kunye ne-70% kunye ne-85% xa uzityhala. Ukuba ungumntu oqalayo, jonga nje ukuba isantya sentliziyo yakho sinyuka njani emva kwemizuzu eli-10 yokuhamba ngokukhawuleza.
| Ubudala | Indawo ekujoliswe kuyo | Uqikelelo lwezinga eliphezulu lentliziyo |
|---|---|---|
| 25 | 100-170 | 200 |
| 35 | 93-157 | 185 |
| 45 | 88-149 | 175 |
| 55 | 83-140 | 165 |
| 65 | 78-132 | 155 |
yeyakho umthamo we-aerobicIbenchmark yakudala lixesha le-2,4 km (1,5 miles). Ixesha elisezantsi lingaphakathi kwimida efanelekileyo yobudala bakho kunye nesondo, ngcono ukunyamezela kwakho. Nazi ezinye izikhokelo ngokubanzi ezithathwa ngokuba "zilungile":
| Ubudala | Abafazi | Amadoda |
|---|---|---|
| 25 | 13:00 | 11:00 |
| 35 | 13:30 | 11:30 |
| 45 | 14:00 | 12:00 |
| 55 | 16:00 | 13:00 |
| 65 | 17:30 | 14:00 |
En amandla emisipha kunye nokunyamezelaIi-Push-ups luvavanyo olulula. Beka izandla zakho ecaleni kwamagxa akho, gcina umzimba wakho kumgca othe tye, wandise iingalo zakho, kwaye uzithobe de isilevu sakho sichukumise kakuhle emhlabeni. Yenza ezininzi njengoko unako ngefomu elungileyo (ungaqala ngamadolo phantsi). Ezinye iinjongo ezibonisayo ziya kuba:
| Ubudala | Abafazi | Amadoda |
|---|---|---|
| 25 | 20 | 28 |
| 35 | 19 | 21 |
| 45 | 14 | 16 |
| 55 | 10 | 12 |
| 65 | 10 | 10 |
La ukwakheka komzimba Isenokujongwa ngetape yokulinganisa. Umjikelezo wesinqe ngaphezu kwamathambo e-hip luphawu lomngcipheko we-cardiometabolic: ngaphezulu 89 cm kubasetyhini y 102 cm kumadoda Umngcipheko uyanda. Ukuba uqeqesha amandla kwaye utye kakuhle, lo mlinganiselo udla ngokuphucuka nokuba ubunzima bunenkani.
El BMI (Ubunzima/Ubude²) bubonelela ngokukhawuleza, nangona kulinganiselwe, ukufunda. Uluhlu oluqhelekileyo: ngaphantsi kwe-18,5 (ubunzima obungaphantsi), i-18,5-24,9 (ubunzima obuqhelekileyo), i-25-29,9 (i-overweight), kunye ne-30 okanye ngaphezulu (i-obese). Yisebenzise njengereferensi ngokubanzi, hayi njengeyona nqobo yokugweba; khumbula ukuba Akwahluli phakathi kwezihlunu kunye namafutha..
| BMI | Ingcaciso |
|---|---|
| <18,5 | ubunzima obunganelanga |
| 18,5-24,9 | Ubunzima obunempilo |
| 25,0-29,9 | Ukutyeba kakhulu |
| ≥ 30 | Ukutyeba kakhulu |
Ukuze uhlale endleleni, hlonipha i izikhokelo zomsebenzi Kucetyiswa: ubuncinane imizuzu ye-150 yokuzivocavoca okuphakathi okanye imizuzu engama-75 yokuzivocavoca ngamandla ngeveki (okanye indibaniselwano yazo zombini), kunye nokuqeqeshwa kwamandla kuwo onke amaqela amakhulu emisipha ubuncinane iintsuku ezimbini ngeveki. Iseti enye esebenzayo ngomsebenzi ngamnye (12-15 ukuphindaphinda kunye nomthwalo onzima) sele ibonelela ngeenzuzo, kwaye unokuqhubela phambili ukusuka apho.
- Iphakathi: ukuhamba ngokukhawuleza, ukukhwela ibhayisekile ngesantya esifanelekileyo, ukuqubha okuthambileyo, imisebenzi yasekhaya eguqukayo.
- Unamandla: ukubaleka, ukuqubha ngesantya esithe cwaka, ukukhwela ibhayisekile entabeni okanye ukukhwela ibhayisekile ngesantya esiphezulu, ukutsiba intambo, intenetya.
- Amandla: iintsimbi, iibhendi zokuxhathisa, i-calisthenics, umsebenzi wegadi onzima.
Gcina umkhondo weemetriki zakho. Bhala phantsi amanqaku akho kwaye uwaphinde emva kweeveki ezintandathu Ukuthelekisa phantsi kweemeko ezifanayo (ixesha elifanayo, ngaphambi kokutya, njl.). Ukuba kunokwenzeka, yabelana ngeziphumo kunye nomqeqeshi wakho wezempilo okanye umqeqeshi ukulungisa isicwangciso.
Ukuba unesifo seswekile se-2, jikeleza Imizuzu eyi-15 emva kokutya Inokuphucula ulawulo lwe-glucose ngokukhawuleza, kwaye uqeqesho oluqhelekileyo lwandisa uvakalelo lwe-insulin (kaninzi lunesidingo esincinci samayeza). Kwezinye iimeko, ezifana noxinzelelo lwegazi, inkqubo echazwe kakuhle ikwanceda ekunciphiseni amayeza phantsi kweliso likagqirha.
Ekugqibeleni, nyamekela ukutya kwakho kunye nokuphumla kwakho. Isicwangciso esilungileyo siyamoshakala ukuba awulali ngokwaneleyo okanye awutyi kakuhle.Ukuba uthatha isigqibo sokubandakanya izongezelelo (umzekelo, iprotheni yokunceda ukubuyiswa), makube njengenkxaso yokutya okuhlukahlukeneyo kunye nokwaneleyo, kungekhona njengendawo.
Umzimba wakho ukunika imikhondo yonke imihlaUkuba uqeqesha ngobuchule, uya kuziva unamandla ngakumbi, ulale ngcono, wenze ngcono ngomzamo omncinci, ululame ngokukhawuleza, kwaye iimetriki zakho ziya kuhamba kwicala elichanekileyo-ukwindlela elungileyo nokuba isikali asiyibonisi loo nto. Ukungaguquguquki, ubuchule, kunye nokumamela imiqondiso yomzimba wakho yeyona ndlela imfutshane kwiziphumo ezihlala zihleli.
