Amathiphu okuthola inzuzo enkulu ekuhambeni

Amathiphu okuthola inzuzo enkulu ekuhambeni

Ukuhamba njalo kusiza ukunciphisa amafutha omzimba, ukuthuthukisa ukuqina kwenhliziyo, ukwandisa amandla, ukuthuthukisa ukubambisana nokulinganisela, ukunciphisa ukucindezeleka nokucindezeleka, nokuqinisa amasosha omzimba, ngokusho kwewebhusayithi ye-Mayo Clinic.

Kulo mongo, iwebhusayithi ye-Eat This, Not That! eshicilelwe amathiphu anikezwe ochwepheshe bokufaneleka ukuze bathole imbuyiselo ephakeme kakhulu futhi bazuze ekuhambeni.

Gwema amakheshi nezitebhisi ezizihambelayo

Enye indlela yokwandisa inani lezinyathelo futhi ushise ama-calories iwukuba uqhelelane nezitebhisi nezitebhisi ezizihambelayo, noma nini lapho kunokwenzeka, futhi wehla uye phezulu ezitebhisini ukuze umzimba usebenze kanzima. Kulo mongo, ochwepheshe bokufaneleka baluleka ukupaka kude kakhulu nendawo oya kuyo ukuze kwandise inani lezinyathelo zokuhamba zansuku zonke.

Khulisa inani lezikhathi zokuhamba

Uma umgomo wokuhamba uwukwandisa umsebenzi wansuku zonke, cabanga ukuhamba isikhathi semizuzu engu-30, kabili ngosuku, okungenani, ukuze uthuthukise impilo futhi unciphise ukuguga. Ochwepheshe batusa izindlela ezilula zokuhlela lezi zikhathi ezimbili.Umjikelezo wokuqala ungaba ngesikhathi sesidlo sasemini, ekuseni kakhulu, futhi okwesibili ngemva kwesidlo sakusihlwa.

Ngokusho kweWebMD, imiphumela yocwaningo lwesayensi ibonisa ukuthi ukuhamba okulula ngemva kokudla kunganciphisa i-insulin namazinga kashukela egazini. “Imisipha iyafinyela futhi iphumule lapho umile futhi uhamba, ngakho-ke uma ukwazi ukwenza umsebenzi womzimba ngaphambi kokukhuphuka kweglucose, okuvamise ukwenzeka phakathi kwemizuzu engama-60 kuya kwengama-90,” kusho u-Aidan Pavey, umcwaningi oholayo walolu cwaningo ogxile emfundweni yezomzimba nesayensi yezemidlalo. e-University of Limerick. Ngemva kokudla, uthola inzuzo yokungabi nayo i-glucose ephezulu.”

phatha izinto ezilula

Ukuze usebenze kanzima ngenkathi uhamba ukuze ushise ama-calories engeziwe, ochwepheshe batusa ukuphatha izisindo zesandla ezilula. Leli thiphu lisiza ukuhlanganisa umzimba wakho ongaphezulu phakathi nokugijima kwakho kokuhamba. Kodwa kufanele ucabangele ukuthi ungakhethi izisindo ezinzima kakhulu, okungukuthi, kungaba ngokwanele ukuthwala izinto ezinesisindo sekhilogremu ku-1 kilogram kakhulu.

thatha umdlwane

Uma uthanda ukugcina izinja, kufanele uze nenja yakho ukuze ujabulele ubumnandi bohambo olude nomsebenzi owengeziwe ngaphandle kokucikeka.

ukushintsha igiya

Ochwepheshe bokufaneleka futhi bayeluleka ukwenza isiqiniseko sokushintsha isivinini sokuhamba, phakathi kokuhamba kancane nokujwayelekile nokushesha, njengomunye wemikhuba yokuhamba eyenza ukubambezela ukuguga. Ukushintsha phakathi kwesivinini kusiza ukuphakamisa izinga lokushaya kwenhliziyo yakho futhi kushise amakholori. Qala ngamasekhondi angu-20 kuya kwangu-45 wokuhamba ngokushesha phakathi kwejubane lakho elivamile lokuhamba.