Indlela yokulahlekelwa isisindo senja yakho?
Okokuqala, kufanele sihlole ukuthi inja yakho ikhuluphele yini futhi sihlaziye imbangela yokukhuluphala, bese sithola indlela yokwehlisa isisindo senja yakho.Sincoma ukuthi abanikazi bahambise izinja zabo esibhedlela ukuze zihlolwe kuqala, ukuze udokotela akusize uhlole ukuthi inja ikhuluphele kakhulu yini.Ngokuhlaziywa kwezimbangela zokukhuluphala kwenja, kufanele uqale usize inja ukuba ilahle imikhuba ekhuthaza ukukhuluphala, bese ihlanganiswa nezindlela ezilandelayo zokulahlekelwa isisindo, ukuze inja ilahlekelwe isisindo ngempumelelo.
1. Ukudla kuyisihluthulelo
Ezinjeni, ngokuqondene nabantu, ukuncipha kwesisindo empeleni kwehlela ezintweni ezimbili: ukudla nokuzivocavoca.Futhi kumnikazi wezinja ozama ukuphatha noma ukunciphisa isisindo senja yakhe, ukudla kubaluleke kakhulu, kude kakhulu.Manje kunezinhlobo eziningi zokudla kwezinja, futhi kukhona nokudla kwenja okuklanyelwe izinja ezikhuluphele.Lolu hlobo lokudla kwezinja luqukethe amafutha amancane namaprotheni, kanye ne-fiber engahluziwe.Izinja zingagwema imisoco eyeqile ekuqhubekeni nokunqwabelana emzimbeni ngokudla lokhu kudla kwezinja.Ukudla kwenja yefomula yezithelo nemifino kunomsoco futhi kunganikeza amaprotheni ekhwalithi, kodwa futhi ifayibha kanye nomswakama ongagcina inja yakho yanelisekile.
2. Yehlisa ukudla
Sivame ukuthi izinja zidle kancane, ukuze zingaba nenkinga yamathumbu.Kodwa ezinjeni ezikhuluphele, inani kanye nemvamisa yokondla kufanele kuncishiswe ngendlela efanele.Vele unciphise ukuphakelwa kwenja ngokudla okuhle, kodwa unganciphisi kakhulu ngesikhathi esisodwa, Ukuze ungabangeli inja i-hypoglycemia noma ubuthakathaka bemilenze.Okubi wukuthi inja ilambile futhi idla izinto ezixakile ezizodala isifo sohudo.
3. Qhubeka nokuzivocavoca
Izinja azithandi ukuzivocavoca ngenxa yesimo sezulu esishisayo, ngakho-ke ukwandisa ukuzivocavoca kuyindlela eyisizayo edingekayo ukuze izinja zehlise isisindo.Izinja ezikhuluphele ngokuvamile azikuthandi ukuzivocavoca, kufanele uziphoqelele ukuthi zinyakaze kakhulu ukuze zishise amafutha emzimbeni.Yiqiniso, inani lokuzivocavoca alikwazi ukunyuswa kakhulu ngesikhathi esisodwa.Kufanele kwandiswe kancane kancane, ukuze umzimba inja kancane kancane usetshenziselwe ukuvivinya umzimba nsuku zonke, futhi ukwakha lowo mkhuba.Ngaphezu kwalokho, vumela inja iphuze amanzi njalo futhi ihlanze isisu, esisebenza kangcono ekunciphiseni isisindo.Okubaluleke kakhulu ukuyeka ukuphakela ukudla okulula: njengokunciphisa ukudla okukhulunywe ngakho ngenhla, kufanele uyeke ukuphakela ukudla okulula, noma uhlelo lwakho lokwehlisa isisindo luyoba yize.
Nawa amanye amathiphu okwehlisa isisindo senja
1. Ukuncipha kwesisindo kuwumdlalo omude
Uma unquma ukuthi udla ngokweqile, sebenzisana nodokotela wakho wezilwane ukuze wenze isimiso sokuncipha kwesisindo esisekelwe kuma-calories afanele ukuze inja yakho inganciphisi ngokushesha okukhulu, okuyinto engenampilo.Sekukonke, isu elingcono kakhulu lokulawula isisindo ukuthuthukisa imikhuba emihle esetshenziswayo, ngokungaguquki nangesikhathi eside.
2. Izinja ezinomthethosisekelo ompofu kufanele ziqaphele
Ukukhuluphala kwenja akulingani nomthethosisekelo omuhle.Ikakhulukazi ezinye izinja ezindala zingase zingakwazi ukukhokhela indlela yokunciphisa isisindo eshiwo ngenhla, ngakho-ke siphakamisa ukuthi usebenzise kuphela izindlela ezimbili zokunciphisa ukudla nokumisa ukudla okulula.
3. Ukuphuza amanzi amaningi
Qinisekisa ukuthi unamanzi amaningi ngenkathi inja yakho ilahlekelwa isisindo.Izinja zidinga amanzi ahlanzekile noma nini lapho zifuna ukuphuza, futhi ukukhuthaza inja ukuba iphuze amanzi ngemva kokudla ukudla kwezinja nakho kungandisa umuzwa wokusutha.
Ngokuvamile, ukudla kuyisihluthulelo, kodwa akulona uhlelo oluphelele lokulahlekelwa isisindo ngaphandle kokuzivocavoca.I-treadmill yamanzi yenja ingumshini ofaneleka kakhulu wezinja ezizowusebenzisa ehlobo.Akukwazi nje ukukhipha ukushisa kwazo, kodwa futhi kwenza izinja zivocavoce.I-MeCan Medical ingumkhiqizi wama-treadmill wamanzi ezinja, anganikeza inkundla yokuzivocavoca enethezekile yezinja, futhi isize izinja zehlise isisindo futhi zibe nomzimba onempilo.Kungasiza futhi izinja ukuthi zivuseleleke futhi zilulame ekulimaleni.I-MeCan's underwater treadmill isetshenziswa kakhulu ezibhedlela zezilwane nasemitholampilo.Ungakhetha imodeli efanelekile yomtholampilo wakho ngokwesisindo senja yakho.
