Kwabasebenzi basehhovisi abamatasa, ikhefu lasemini lingaba yisona sikhathi esiyigugu kuphela esingachithwa ukuze sivivinye umzimba.i-treadmillemini ngempela kuyisinqumo esihle. Akugcini nje ngokuthuthukisa ukusebenza kwenhliziyo namaphaphu kodwa futhi kungasiza ukuhlala uqaphile ntambama. Kodwa umuntu angakuqeda kanjani ukulala ngokuphephile nangokuphumelelayo ngesikhathi esilinganiselwe? Iziphakamiso ezilandelayo ezisebenzayo zizokusiza ukuthi uhlele ngokwesayensi ukuzivocavoca kwakho kwasemini.
Ukuhlela isikhathi kufanele kube okunengqondo
Isihluthulelo sokugijima ngesikhathi sekhefu lasemini ukuphatha kahle isabelo sesikhathi. Kuphakanyiswa ukuthi ikhefu lasemini lihlukaniswe izingxenye ezintathu: ukulungiselela ngaphambi kokudla, isikhathi sokuzivocavoca kanye nokululama kanye nokulungisa. Uma ikhefu lakho lasemini liyihora elilodwa kuphela, ungalihlela kanje: yenza ukulungiselela okulula kokufudumeza nokugijima imizuzu eyi-10 yokuqala, sebenzisa imizuzu engama-30 kuya kwengama-35 ukugijima nokwelula phakathi, bese ubeka eceleni imizuzu eyi-15 kuya kwengama-20 yokuhlanza nokudla ukudla okulula ekugcineni.
Kufanele kunakwe kakhulu isikhathi esiphakathi kokuzivocavoca nokudla. Gwema ukugijima ngokushesha ngemva kwesidlo sasemini, ngoba kungabangela ukungakhululeki esiswini kalula. Akukhuthazwa futhi ukugijima ungenalutho esiswini, ngoba kungaholela ekukhubazekeni kwe-hypoglycemia. Indlela ekahle ukudla inani elincane lama-carbohydrate agayeka kalula, njengobhanana noma isinkwa sikakolweni ophelele, ihora elilodwa ngaphambi kokugijima ukuze unikeze amandla okuzivocavoca.
Ukuqina kokuzivocavoca kufanele kube okulinganiselwe
Ukugijima ngesikhathi sekhefu lasemini akuyona into yokuncintisana futhi asikho isidingo sokuphishekela amandla aphezulu. Kunconywa ukugijima ngamandla aphakathi nendawo ngesivinini esingaguquki futhi ugcine isigqi esivumela ingxoxo evamile. Kwabaqalayo, bangaqala ngokuhamba ngokushesha bese kancane kancane beguqukela ekugijimeni. Kunconywa ukugcina iseshini ngayinye yokugijima zingakapheli imizuzu engama-20 kuya kwengama-30. Ngale ndlela, ungafinyelela umphumela wokuzivocavoca ngaphandle kokukhathala ngokweqile futhi uthinte umsebenzi wakho ntambama.
Ukuzifudumeza ngaphambi kokugijima kubaluleke kakhulu. Ngenxa yokuhlala isikhathi eside ekuseni, imisipha isuke iqinile. Ukuqala ukugijima ngqo kungenzeka kubangele ukulimala. Kunconywa ukuthi uqale wenze imisebenzi yamalunga imizuzu emi-5 kanye nokwelula umzimba ngendlela enamandla, njengokuphakamisa imilenze ephezulu kanye nokukhahlela emuva, ukuze umzimba wakho ulungele. Ngemva kokugijima, kufanele futhi wenze ukwelula umzimba imizuzu emi-5 kuya kweyi-10, ugxile ekukhululeni imisipha yamathanga akho, amathole kanye nokhalo.
Amalungiselelo ezinto zokuhamba awakwazi ukunakwa
Kuyadingeka ukwenza amalungiselelo aphelele kusenesikhathi okugijima ngesikhathi sekhefu lasemini. Kuyisinqumo esihlakaniphile ukuhlala unesethi yemishini yezemidlalo ehhovisi, okuhlanganisa nezingubo zemidlalo eziphefumulayo nezomisa ngokushesha, amasokisi okugijima akhethekile kanye nezicathulo zemidlalo ezifanelekela ukugijima ngaphakathi endlini. Khumbula ukulungisa amathawula ahlanzekile kanye nezingubo ezisele. Ngemva kokuzivocavoca, yomisa umjuluko wakho ngesikhathi bese ushintsha izingubo zakho ukuze ugweme ukubanjwa umkhuhlane.
Ukumanzisa amanzi nakho kubalulekile. Ngesikhathi sokusebenza ekuseni, kubalulekile ukugcwalisa amanzi. Ungaphuza inani elincane lamanzi imizuzu engama-30 ngaphambi kokugijima. Uma uzizwa womile ngesikhathi sokugijima, ungaphuza kancane. Ngemva kokugijima, phuza inani elifanele leziphuzo ze-electrolyte. Kodwa-ke, kubalulekile ukulawula ukuphuza kwakho amanzi ukuze ugweme ukuya endlini yangasese njalo ntambama, okungase kuthinte umsebenzi wakho.
Izimo ezikhethekile zidinga ukulungiswa
Akuzona zonke izinsuku zokusebenza ezifanelekela ukulala nokugijima. Uma ucindezelekile kakhulu emsebenzini ekuseni noma ungalali kahle, kunconywa ukuthi ushintshele ekuzivocavoceni okunamandla amancane noma uthathe ikhefu ngqo. Uma ubhekene nesimo sezulu esibi kakhulu (njengamazinga okushisa aphezulu ehlobo) noma ikhwalithi yomoya engeyinhle, uhlelo lokuzivocavoca kufanele lulungiswe. Kungcono ngabesifazane ukuyeka ukugijima izinsuku ezintathu ngaphambi kokuya esikhathini bese beshintshela ku-yoga emnene noma ukuhamba ngezinyawo esikhundleni salokho.
Indawo yehhovisi nayo kufanele icatshangelwe. Uma inkampani ingenazo izindawo zokugeza, ungakhetha ukuzivocavoca okunamandla amancane noma umane uhlanze ngama-wipes amanzi. Uma unesikhathi esingaphansi ngemva kokugijima, ungalungisa ukudla okunempilo okulungele ukudliwa, njengamantongomane nama-protein bar, ukuze uvuselele amandla ngokushesha.
Isihluthulelo sokugijima ngesikhathi sekhefu lasemini sisekuphikeleleni, kodwa asikho isidingo sokuziphoqa ukuthi ugijime nsuku zonke. Hlela ukugijima okubili kuya kokuthathu emini njalo ngeviki. Ngezinye izikhathi, ungazihlanganisa nezinye izinhlobo zokuzivocavoca. Ngale ndlela, kuzoba lula ukuqhubeka isikhathi eside. Khumbula, inhloso yokuzivocavoca ngesikhathi sekhefu lasemini ukusebenza ngamandla amaningi ntambama, hhayi ukwengeza umthwalo ongokomzimba. Kuphela ngokuthola isigqi esikufanele lapho ungathatha khona isihlwathi ngenkathi ugijima kungaba yingxenye yendlela yokuphila enempilo.
Isikhathi sokuthunyelwe: Agasti-05-2025