Uyazi ukuthi ukuvivinya umzimba kuyilungele impilo yakho, kodwa ungase uzibuze: ingabe ukuzivocavoca kungakusiza ukuvimbela izifo zokuphefumula? Ngabe kufanele ngiqhubeke nokuzivocavoca phakathi nobhubhane lomhlaba wonke, noma kufanele nginikeze amasosha omzimba wami ikhefu? Ngenxa yalokho, ukuqhubeka nokuzivocavoca umzimba kungasiza ekuqiniseni amasosha omzimba, kodwa ungaweqisi.
Isibuyekezo sakamuva, eyanyatheliswa kuyi-Journal of Sport and Health Science, yathola ukuthi ukukhuluphala nokungasebenzi kunganciphisa ukusebenza kwamasosha omzimba, kodwa ukuhlanganyela endleleni yokuphila enempilo kungasiza ekuthuthukiseni umsebenzi wokuqapha isimiso somzimba sokuzivikela ezifweni (lapho amangqamuzana amasosha omzimba esegazini ukuze atheleleke) futhi kunganciphisa ngisho namazinga okufa ngenxa yezifo zokuphefumula.
Ngakho ungakwenza kanjani ukuvivinya umzimba kukusebenzele, futhi kungakanani okudingayo? Isibuyekezo sithole lokho Imizuzu engama-30 kuye kwengama-60 yokuhamba ngokushesha cishe nsuku zonke (okungenani u-5km ngehora) kungathuthukisa ukuzivikela komzimba wakho emagciwaneni.
Ukuzivocavoca kuthuthukisa umsebenzi wokugada amasosha omzimba. Lokhu kungenxa yokuthi njalo uma sizivocavoca, umsebenzi uyakhula ukushintshana kwamangqamuzana amhlophe egazi okubalulekile phakathi kwezicubu ezithintekayo, ezisiza ekuphenduleni kwamasosha omzimba, kanye nokujikeleza (imithambo yegazi ne-lymphatic). Lokhu kwandisa ukusebenza kwamangqamuzana amasosha omzimba egazini efuna amagciwane.
Yize kunzima ukusho ngaphandle kwemininingwane eminingi yamanje eqondene ne-COVID-19, lapho abantu besebenzisa indlela yokuphila enempilo, ikakhulukazi labo ababekade benganyakazi, kungasiza ukuthuthukisa amathuba abo okululama ezifweni eziphezulu zokuphefumula.
Kungakanani ukuvivinya umzimba okufanele ukwenze?
Ngakolunye uhlangothi, ukuqeqeshwa ngokweqile kunganciphisa ukusebenza kwamasosha omzimba wakho. Ukuqeqesha ngokweqile, ngaphandle kokuphumula okwanele, kuholela ekukhathaleni okungapheli, ukwehla kokusebenza, nokushintshashintsha kwemizwelo kunganciphisa ukusebenza kwamasosha omzimba, okwandisa amathuba okuba nezifo zokuphefumula.
Futhi nakuba ukuziqeqesha ngokweqile kubonakala kuhlukile kuwo wonke umuntu, akufanele uziphushe kanzima ngesikhathi sokuqeqeshwa ngaphandle kokuphumula okwanele nokululama, njengoba lokhu kungaholela ekukhathaleni okungapheli, ukuncipha kokusebenza, kanye nokuphazamiseka kwemizwelo, okunciphisa ukusebenza kwamasosha omzimba.
Ngokuphathelene nokwandisa ukufakwa kokujima okunzima kakhulu? Kufanele uqaphele ukuthi ungaphusheli kakhulu. Ababhali batusa gcina ukuqeqeshwa ngokomzimba emazingeni avamile kuze kube lolu bhubhane selulawulwa.
Iphuzu elibalulekile: uma usuvele ungumdlali okhuthele, qhubeka, kodwa khumbula ukuthi yonke into i-multifactorial. Ukuzivivinya umzimba kumane kuyisici esisodwa esibalulekile esiza amasosha omzimba enze umsebenzi wawo kangcono. Ezinye izici zihlanganisa ukudla okuphezulu kwama-flavonoid avela kumajikijolo nezinye izithelo, ukucindezeleka kwengqondo okuphansi, ukulala okuvamile, nokudla okunomsoco. Futhi uma ungakaze usebenze ngaphambili, ukwenza izinguquko ezinempilo ekudleni kwakho kanye nemikhuba yokuzivocavoca kuyoba yinzuzo empilweni yakho, qiniseka ukuthi uthintana nodokotela.