Kuthiwani uma ungathatha iphilisi ezokwenza konke lokhu okulandelayo: kokubili ukwelapha nokuvimbela ukukhuluphala , ukuvimbela isifo senhliziyo, ukuthuthukisa ukuhamba, ukuthuthukisa isimo sengqondo, ukunikeza ukucindezeleka kokucindezeleka, ukuthuthukisa izinga jikelele lokuphila, ukuvimbela isifo sikashukela , ukuthuthukisa impilo enempilo, ukuvimbela ukucindezeleka kwengqondo , futhi ngisho nokuvimbela ukufa okungazelelwe komzimba ? Ngeke uthathe? Yebo, leyo pilisi yemilingo ibizwa ngokuthi ukuzivocavoca, futhi ukuvivinya umzimba ngokujwayelekile kusebenza kuzo zonke izimangaliso ezingenhla nokuningi.
Ukuzivocavoca Nempilo Yenhliziyo
Iminyaka eyizinkulungwane zocwaningo iye yabonisa ukuthi ukuzivocavoca umzimba njalo kuthuthukisa ukuqina komzimba futhi kungasiza ukuvimbela isifo senhliziyo. Ngisho nokwengeza amaminithi angu-15 kuphela ngosuku lomsebenzi wokuzikhandla we-aerobic ukuya ekuphileni okudlulile ngaphambili kungakwandisa impilo enempilo ngonyaka noma ngaphezulu!
Kunezindlela eziningi lapho ukuzivocavoca kungathuthukisa impilo yenhliziyo. Esifundweni Sezempilo Sabahlengikazi, labo abahamba ngokukhawuleza noma abaphumelele ukuvivinya umzimba okungenani imizuzu engama-30 nsuku zonke babeneengozi encane yokufa komzimba ngokuzumayo phakathi neminyaka engu-26 yokulandela.
Olunye ucwaningo luye lwabonisa ukuthi ukungasebenzi emzimbeni kwabesifazane abaneminyaka engama-30 nangaphezulu kungaba yingozi enkulu yesifo senhliziyo kunokuba ukubhema noma ukucindezeleka kwegazi!
Ucwaningo olwengeziwe luveze ukuthi ukusebenza komzimba kubangelwa ama-episodes ambalwa wezinga elincane lezinhliziyo emadodeni nakwabesifazane abaneminyaka engama-65 nangaphezulu, okuguqula ingozi encane yokuhlasela kwenhliziyo nokuhluleka kwenhliziyo .
Umsebenzi wokuzivocavoca njalo ubuye waboniswa ukusiza ukulawula ukucindezeleka kwegazi, ukunciphisa ingozi yokushaywa yisisu, nokuthuthukisa impilo yemithwalo yegazi emzimbeni wonke.
Ukuzivocavoca nokulahlekelwa kwesisindo
Ukuzivocavoca njalo kuyinto efanele kunoma yikuphi ukuzikhandla kwesisindo futhi kungadlala indima enkulu ekuvimbeleni ukukhuluphala. Ngokusho kweNkombandlela yokuPhathwa kwe-Overweight and Obesity kubantu abadala abashicilelwe ngo-2013 yi-American Heart Association, i-American College of Cardiology, kanye ne-The Obesity Society, izinhlelo eziningi zokungena ngendlela yokuphila zizokwenza umsebenzi wokuzivocavoca, njengokuhamba okusheshayo, okungenani imizuzu eyi-150 ngesonto-okulingana okungenani imizuzu engama-30 ngosuku okungenani izinsuku ezingu-5 zesonto.
Ukuze silondoloze isisindo esilahlekile noma ukunciphisa isisindo sesikhathi eside siphumelele esidlule ngonyaka noma ngaphezulu, amazinga aphakeme womsebenzi womzimba anconywa: cishe amaminithi angaba ngu-200 kuya kwangu-300 ngesonto, ngokweziqondiso.
Ezinye Izinzuzo Zokuzivocavoca
Kube nobufakazi obukhulu bokuthi ukuzivocavoca kuthuthukisa isimo sengqondo futhi kunikeze ukukhululeka kokucindezeleka, futhi kungase kusize nokucindezeleka. Olunye ucwaningo lubonise ukuthi ukuvivinya umzimba njalo kungasiza ekuvimbeleni isifo sikashukela. Futhi ubufakazi obuningi obubonise ukuvivinya umzimba kungasiza ekuvimbeleni ukuwohloka komqondo, kungcono kunanoma iyiphi i-puzzle engenayo!
Ngokulinganiselwe, akuvamile ukuthola isizathu esihle sokungazivocavoca noma ukuzibandakanya ngomsebenzi othile nsuku zonke. Uma ufuna ukuthola impilo enhle futhi uhlale uphilile, ukuvivinya umzimba kuyindlela enokwethenjelwa, ephakeme kakhulu yokwenza kanjalo.
Imithombo :
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U-Chiuve SE, i-Fung TT, i-Rexrode KM, iSpiegelman D, et al. Ukuhambisana nokuphila okungengozini, impilo enempilo kanye nobungozi bokufa kwe-cardiac ngokuzumayo phakathi kwabesifazane. I-JAMA 2011; 306: 62-69.
Cooney G, Dwan K, Mead G. Ukuzivocavoca kokucindezeleka. I-JAMA 2014; 311: 2432-33.
I-Jensen MD, uRyan DH, i-Apovian CM, i-Ard JD. Umhlahlandlela we-AHA / ACC / TOS ka-2013 wokuphatha ukwedlula ngokweqile nokukhuluphala kubantu abadala: umbiko we-American College of Cardiology / American Heart Association Task Force on Guidelines Practice kanye ne-Obesity Society. Ukujikeleza 2013. I-Epub DOI: 10.1161 / 01.cir.0000437739.71477.ee.
Soares-Miranda L, Sattelmair J, Chaves P, Duncan GE, et al. Umsebenzi womzimba nokuhluka kwenhliziyo kubantu abadala asebekhulile: isifundo sezempilo senhliziyo. Ukujikeleza 2014; 129: 2100-10.