Iingcebiso zokufumana inzuzo enkulu ekuhambeni

Iingcebiso zokufumana inzuzo enkulu ekuhambeni

Ukuhamba rhoqo kunceda ukunciphisa amafutha omzimba, ukuphucula ukuqina kwentliziyo, ukwandisa amandla, ukuphucula ukulungelelaniswa kunye nokulinganisela, ukunciphisa uxinzelelo kunye noxinzelelo, kunye nokuqinisa amajoni omzimba, ngokutsho kwewebhusayithi yeMayo Clinic.

Kulo mxholo, i-Eat This, Not That!, i-website epapashwe iingcebiso ezinikezelwa ziingcali zokufaneleka ukuze zifezekise imbuyekezo ephezulu kunye nenzuzo yokuhamba.

Ziphephe izinyusi kunye nezitephusi

Enye indlela yokwandisa inani lamanyathelo kunye nokutshisa iikhalori kukuhlala kude ne-elevators kunye ne-escalators, nanini na kunokwenzeka, kwaye unyuke kwaye uhle ngezitebhisi ukuze umzimba usebenze nzima. Kulo mongo, iingcali zokomelela zicebisa ukupaka kude kude nendawo oya kuyo ukwandisa inani lamanyathelo okuhamba imihla ngemihla.

Yandisa inani lamaxesha okuhamba

Ukuba injongo yokuhamba kukwandisa umsebenzi wemihla ngemihla, cinga ukuhamba ixesha lemizuzu engama-30, kabini ngosuku, ubuncinci, ukwenzela ukuphucula impilo kunye nokunciphisa ukuguga. Iingcali zicebisa iindlela ezilula zokucwangcisa ezi zihlandlo zimbini.Umjikelo wokuqala unokuba ngexesha lesidlo sasemini, emva kwemini, kwaye okwesibini emva kwesidlo sakusihlwa.

Ngokutsho kweWebMD, iziphumo zophando lwezenzululwazi zibonisa ukuba ukuhamba okulula emva kokutya kunokunciphisa i-insulin kunye namazinga eshukela egazi. "Imisipha iyavumelana kwaye iphumle xa umile kwaye uhamba, ngoko ke ukuba unokwenza umsebenzi womzimba ngaphambi kokunyuka kweglucose, eyenzeka phakathi kwe-60 ukuya kwimizuzu ye-90," utshilo u-Aidan Pavey, umphandi okhokelayo wophando ogxile kwimfundo yomzimba kunye nesayensi yezemidlalo. KwiYunivesithi yaseLimerick. Emva kokuba utyile, ufumana inzuzo yokungabi nayo iglucose ephezulu.”

phatha izinto ezilula

Ukuze usebenze nzima ngelixa uhamba ukutshisa iikhalori ezininzi, iingcali zincoma ukuthwala ubunzima besandla esilula. Le ngcebiso inceda ukudibanisa umzimba wakho ophezulu ngexesha lokuhamba kwakho. Kodwa kufuneka uthathele ingqalelo ukuba ungakhethi ubunzima obunzima kakhulu, oko kukuthi, kunokwanela ukuthwala izinto ezinobunzima besiqingatha seekhilogram ukuya kwi-1 kilogram.

thatha injana

Ukuba uthanda ukugcina izinja, kufuneka uze nenja yakho kunye nawe ukuze ujabulele ulonwabo lokuhamba ixesha elide kunye nomsebenzi omningi ngaphandle kokukruquka.

ukutshintsha izixhobo

Iingcali zokomelela zikwacebisa ukuba uqiniseke ukutshintsha isantya sokuhamba, phakathi komthi ocothayo kunye nesiqhelo kunye nokukhawuleza, njengomnye weendlela zokuhamba ezicothisa ukuguga. Ukutshintsha phakathi kwezantya kunceda ukunyusa izinga lentliziyo yakho kunye nokutshisa iikhalori. Qala nge-20 ukuya kwi-45 imizuzwana yokuhamba ngokukhawuleza phakathi kwesantya sakho sokuhamba sesiqhelo.