Ukuqeqesha kuwumsebenzi onzima futhi kungakhandla. Kodwa ukuvivinya umzimba kungasiza futhi ukuthuthukisa ukulala nokugcina amaphethini avamile okulala. Ukuzamula, okuvame ukuhlotshaniswa nokukhathala noma isithukuthezi, kuwuphawu lwangaphakathi lwesimiso sezinzwa esiphakathi, okungukuthi, ubuchopho. Lokho kusho ukuthi awukwazi ukulawula ukuthi uzamula nini futhi kuphi. Ngakho-ke ukuthi uzamula izikhathi ezimbalwa ngesikhathi uzivocavoca akusho ukuthi kufanele uzame ukukumisa.
Izizathu ezi-3 zokuthi kungani uzamula ngesikhathi sokuqeqeshwa
ucindezelekile noma ukhathazekile
Kunabantu abavikela umqondo wokuthi ukuzamula kwandisa inani lomoya-mpilo owungenisayo; nokho, ikani lokuzamula ukwandisa ukugeleza kwegazi ebuchosheni, okungathuthukisa ukugxila nokugxila.
Mhlawumbe usuzoqala ukujima noma umcimbi omkhulu wokusubatha, futhi ungase uqale ukuzamula njengendlela yokuthuthukisa ukugxila kwakho nokugxilisa ingqondo. Lokho kungenxa yokuthi ukuzamula kungaba pholisa izinga lokushisa lobuchopho bakho.
Ngaphambi kokujima, ukuncintisana, noma umcimbi, ungase ube nokukhathazeka nengcindezi, kodwa uhlobo oluhle lokucindezeleka, futhi lokho kungaholela ekuzamuleni. Ukusabela komzimba wakho ukulwa-noma-ukundiza kuyaqala, futhi ukuzamula kuvula imihlathi yakho, okwandisa ukugeleza kwegazi kuya emisipha esebenzayo.
Ngokwesibonelo, umgijimi angase azamula ezikhathini eziholela emjahweni ngenxa yokukhathazeka. Lokho kuzamula kufanele kume uma esenyakaza, ngoba ukugijima a ukuzilolonga kwesimo esiqinile. Uma usesimweni esiqinile sokuzivocavoca umzimba, ubuchopho bakho buyazi ukuthi udinga ukuphefumula njalo.
Ukuzamula kuphazamisa lokho kuphefumula okuqhubekayo. Ngamanye amazwi, umzimba wakho ubeka phambili ukuphefumula ngaphezu kokwandisa ukugeleza kwegazi noma ukupholisa izinga lokushisa lomzimba wakho—esinye isizathu sokuthi kungani ungase uzamula ngesikhathi sokujima.
ushisa kakhulu
Mhlawumbe isizathu esiyinhloko sokuthi uzamula ngesikhathi sokuzivocavoca ukwehlisa izinga lokushisa lomzimba wakho. Lokhu kubizwa i-thermoregulation. Uma uhogela inani elikhulu lomoya wegumbi obandayo kunezinga lokushisa lomzimba wakho, kusiza ukwehlisa izinga lokushisa lakho eliyinhloko kanye nezinga lokushisa lobuchopho.
Lokhu kwenzeka ngoba lapho uzamula, imisipha yomhlathi yakho iyafinyela, okwandisa ukugeleza kwegazi kuleyo misipha. Lapho ugwinya umoya obandayo, upholisa igazi emisipheni yomhlathi, bese lithunyelwa ebuchosheni nakwezinye izingxenye zomzimba. Lolu uhlobo umjuluko onzima: Ukuphefumula okungabandakanyi ukulahlekelwa kwamanzi ahlanzekile noma ukulahlekelwa okuhlobene ne-solute.
Abacwaningi ocwaningweni lukaMeyi 2014 lwePhysiology & Behavior banxenxa abahamba ngezinyawo abangu-120 ukuthi bahambe ebusika (December kuya kuMashi) nasehlobo (June kuya ku-October) futhi bathola ukuthi ababambiqhaza abahamba ehlobo babika ukuzamula kakhulu kunalabo basebusika. Lolu cwaningo lusekela ubufakazi bokuthi ukuzamula kusetshenziswa njengendlela ye-thermoregulation.
Kodwa lapho izinga lokushisa legumbi lingaphezu kwezinga lokushisa eliyisisekelo, ukuzamula kuzokwehla, ngokusho kokubuyekezwa kukaJanuwari 2013 okushicilelwe ku-International Journal of Applied and Basic Medical Research.
Wenza umsebenzi onzima kakhulu
Ukuthi uyazamula yini ngesikhathi sokuzivocavoca kuzoncika ekutheni wenzani. Izivivinyo ezivame ukubangela ukuzamula zihlanganisa high umfutho ukuqeqeshwa isikhawu (ngesikhathi sokuphumula) kanye nalezo eziqondise amaqembu amakhulu emisipha, njenge ukuphakamisa izinto ezisindayo zomzimba ongezansi.
Uma uzamula ngesikhathi sokujima kwe-HIIT, kuzoba ngesikhathi sokuphumula noma isikhawu somsebenzi esilula kakhulu.
Uma unomuzwa wokuthi kufanele wehlise imvamisa yokuzamula kwakho, ungazama izindlela zokwenza ngcono i-thermoregulate. Izindlela eziye zasebenza ukuphuza amanzi abandayo/uketshezi, ukugeza umlomo ngamanzi eqhwa (okuye kwabonakala kusebenza kahle kubantu abanezifo ezifana ne-multiple sclerosis), ukugqoka izingubo ezivala umswakama, nokusebenzisa umoya owanele wokungenisa umoya ukuze unciphise amazinga okushisa asendaweni.
Ingabe kuyadingeka ukuya kudokotela?
Ukuzamula kuwukuziphendulela futhi ngokuvamile asikho isizathu sokuzama ukukuvimbela ukuthi kungenzeki. Kodwa uma uzamula ngokweqile ngesikhathi uzivocavoca, kungase kubonise okuthile okungathí sina.
Uma uzamula kakhulu ngesikhathi sokusebenza okumaphakathi kuya kokuqina, lokho kuzamula kungabangela ikhanda elikhanyayo noma isiyezi. kungasho a umfutho wegazi ophansi kakhulu noma a i-vagus nerve esebenza ngokweqile.
Umfutho wegazi ophansi uhlotshaniswa nenani lezimo zezempilo ezicashile. Ezinye zazo zihlanganisa ukukhulelwa, ukuphumula kombhede, imithi, ukungezwani komzimba, nezinkinga zezindlala ezikhiqiza amahomoni.
I-vagus nerve esebenza ngokweqile ingabangelwa a ukucindezeleka okukhulu. Inzwa isebenza isikhathi esengeziwe ukuze yehlise izinga lokushaya kwenhliziyo nomfutho wegazi, kodwa kwezinye izimo, yehlisa umfutho wegazi kakhulu, ibangele ukwehla okukhulu, ngokwesihloko se-Society for Science and the Public.