Izibonelelo zokudada kulutsha

ukuqubha kulutsha

Bekusoloko kusithiwa ukuqubha yeyona midlalo igqwesileyo kwaye icetyiswayo kuba inokufundwa kwaye iqheliselwe nangaliphi na ixesha.  Inceda abantu abakhubazekileyo kwaye inceda kuphuhliso oluchanekileyo lwe-neuro-motor okanye iingozi zasemva kokusebenza. Kubantwana kufanelekile kuba badlala umdlalo ohlangana nomdlalo kunye nokonwaba, kwaye kulutsha lubandakanya ngokulinganayo zonke izibonelelo njengakuyo nayiphi na iminyaka. Ikhulisa amandla ayo amakhulu e-cardiopulmonary kunye nokuchitha kwamandla kunye noxinzelelo lelinye lamanqaku akwinkonzo yayo.

Ukuqubha kulutsha kufana nawo nawuphi na umdlalo, kukwinqanaba elibalulekileyo kuphuhliso lwayo. Kukule minyaka apho abantu abatsha kufuneka bazi ngokubaluleka kwayo kuba Iya kubanceda baphawule ubuntu babo ngakumbi kwaye babe nesimo sengqondo esihle ngakumbi.

Masingakulibali ukuba ezemidlalo azikho kakhulu ukuba zingaqheliselwa nakweyiphi na iminyaka, kodwa ukuyenza kuba abantwana besebancinci kakhulu ekuhambeni kwexesha kuyabanceda ukuba bazi Ukuzilolonga kwezemidlalo ngaphandle kokungcikivwa, ukubakhathalele nokuba sempilweni kwaye kuya kubakhusela kwizigulo ezingapheliyo kwikamva labo.

Izibonelelo zokudada kulutsha

Ukuqinisekisa umntwana ukuba adlale imidlalo xa esemncinci akuxeli naluphi na uhlobo lobunzima. Xa befikelela kubudala beminyaka eli-15-16, izinto ziyatshintsha, uninzi lwazo, ukuba alunasiqingatha, luyeka ukuziqhelanisa nemidlalo. Eyona motto yabo iphambili kukungabi naxesha, kuba izabelo zesikolo zibongamele kwaye baphela bekhukuliseka ukuqhubeka ubomi bokuhlala phantsi.

ukuqubha kulutsha

Kweli nqanaba lokuvela kunye nokukhula, ukuziqhelanisa nemidlalo efana nokudada kubaluleke kakhulu. Umzimba ngowona mzuzu mkhulu wokuvela kwindalo kwaye oku kuxa uqala ukuzomeleza. Zonke izihlunu kunye namathambo zikhula ngokupheleleyo, kuxa zomelele kwaye ubunzima bomzimba wabo kufuneka buhambelane nokukhula kwabo.

  • Intliziyo kunye nemiphunga ziqhubela phambili ekukhuleni kwabo ngenxa yoqeqesho lokuqubha. Umsebenzi wokuphefumla owenziweyo emanzini unceda ukuhambisa ngcono igazi ukuya kwizicwili, kukhetha ioksijini. Oku kunciphisa inqanaba le-cholesterol.
  • Yomeleza amajoni akho omzimba, kwaye oku kubalulekile ukuqaqambisa le ngongoma, kuba sele beqala ukuphuhlisa le nzuzo besebancinci. Iya kubanceda ukuba bazikhusele ngakumbi ukuze bangazivelisi izifo ezithile ezinjengearteriosclerosis.
  • Ngumdlalo apho iikhalori ezininzi zitshiswa, kuba uqeqesho lwe-cardio luyakunceda ukunciphisa umzimba. Kodwa ayitshisi kuphela iikhalori kunye nokuziva udiniwe, yonyusa amanqanaba amandla. Ukwenza umthambo wemizuzu engama-30 malunga namaxesha ama-3 ngeveki kwenza iziphumo zibonise.

Ukuqubha kulutsha kufana nawo nawuphi na umdlalo, kukwinqanaba elibalulekileyo kuphuhliso lwayo

  • Ukuqubha kwenza umdlalo opholileyo. Banxibelelana namanzi kwaye loo nto iyenza ukuba ivuselele, iyanceda ukufihla ii-endorphins kwaye ke ukulwa uxinzelelo. Ezi mpawu xa zizonke zenza ukuba umntu azive ebhetele kakhulu kwaye oku kuyomeleza kwinqanaba elifanelekileyo lokuzithemba kwabo, into enokuba nexhala kulutsha. Ukomeleza ukuzithemba kunceda ukuba nokuzimela okukhulu komntu kwaye uzive kwaye uziqhelanise nomzimba wakho ngokhuseleko olukhulu.
  • Lo mdlalo ukuba uqeqeshwe ngokukhuselekileyo inokuba mnandi kakhulu kwaye ke ngoko iyenziwa ngokonwaba. Ngokwenza le ntlalontle, abantwana bayaphambuka kwimikhwa emibi yokuphila, into abangayithandiyo abazali, kwaye bafumane iziphumo ezingcono kwindlela abaqhuba ngayo esikolweni. Njengawo nawuphi na umdlalo, ibenza bacwangcise ngcono ngokuhamba kwexesha kwaye bayazi ukuba bangayisebenzisa njani

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
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