Impilo Yenhliziyo Ingajabulisa
Njengowesifazane onsundu, bengilokhu ngizwa ukuthi isifo senhliziyo sasivame kakhulu kubantu abamnyama, futhi lokho kungenze ukuthi ngenze ucwaningo oluningi ngesihloko. Njengoba ucwaningo lwami luqhubeka, bengizithola njalo ngifunda ngamanani athusayo wesifo senhliziyo nazo zonke izinto ezahlukahlukene ezingakhulisa ubungozi bakho. Ngandlela thile, ngangimane ngiwe emgodini onogwaja wabo bonke ubuthi besifo senhliziyo futhi nginomqondo wokuthi ukuze ngiphile kahle, kufanele ngidle ukudla engingakuthandi futhi ngenze izinto ebengingazithandi . Njengoba sengikhulile, sengibonile ukuthi impilo yenhliziyo ingabukeka ehlukile kubo bonke abantu. Ngibonile ukuthi impilo yenhliziyo ingaphezu kokushintsha nje ukudla engikudlayo ukuze ngibe nokudla okunenhliziyo okungeziwe futhi ngengeza nokuzivocavoca okwengeziwe enkambisweni yami. Futhi ukwenza izinto ezingenza ngijabule futhi ngenze njengokukhululeka kwengcindezi. Ngakho-ke, ngemuva kokuthi ngikubonile lokho, ngaqala ukucwaninga izindlela zokwenza inhliziyo yami iqine ehambisana nemisebenzi engithanda ukuyenza. Izinto ezinjengokudansa, ukuhleka, kanye nokuphumula nje kuyizindlela zonke engithole ukuthi ziyimisebenzi emnandi kakhulu kimi futhi ngasikhathi sinye, zithuthukisa ezempilo ngezindlela zazo.
Ukudansa yinto engithanda ukuyenza ngingedwa endlini yami. Ngiwuthinta kakhulu umculo futhi ngivele ngidanse ngihlanze, ngipheke, ngipheke noma yini! Hhayi umdanso omkhulu, nazi ezimbalwa zokuya kwami kumathrekhi wokudansa:
Nami ngiyathanda I-Uptown Funk, ebhalwe nguBruno Mars futhi Ubusuku obuhle, nguJohn Legend.
Uyakholelwa noma cha, ukudansa kungazuzisa kakhulu nempilo yakho yenhliziyo! Like, kanjani?! Into emnandi kangaka ingenza kanjani umehluko emandleni enhliziyo yami? Isizathu esilula sokuphumula Ngayibheka:
- Ngokuvumelana ne US News ukudansa kwandisa ukushaya kwenhliziyo yakho njengokuvivinya umzimba kwe-aerobic! Ngakho-ke, ukudansa ngokufana kufana nokwenza i-Cardio, kumnandi nje!1
- Ezempilo futhi ngithole ukuthi ukudansa kusebenza njengokukhululeka kwengcindezi futhi kukhulula ingcindezi eningi enhliziyweni. Kimi, ukudansa ngokuzungeza indlu yami kuyangisiza ngiphumule ngoba kuyangivumela ukuba ngibe nesilima njengoba ngifuna - isikhala sami!2
Ukuhleka, ubani ongathandanga ukuhleka?! Abantu bangitshela ukuthi bahlala bengibona bemamatheka ebusweni futhi ngicabanga ukuthi iqiniso. Ngiyakuthanda ukuhleka izinto eziyizilonda kakhulu, noma ngabe azinjalo ukuthi kuyahlekisa. Ngivele ngijabulele indlela ehleka ngayo ingenza ngizizwe ngisho nangezinsuku ezinzima.
Ngabe udinga izinto ezihlekisayo? Nazi ezinye izinsizakusebenza ezingigijimisa igigg:
Ngithole ukuthi ukuhleka kungaba "yimisebenzi" emihle kakhulu yokuthuthukisa impilo yenhliziyo:
- I-American Heart Association uthole ukuthi ukuhleka kungakusiza ukuthi uzizwe ungcono. Abantu bahlala bethi "fake it uze ukwenze" engithole ukuthi kuyiqiniso ikakhulukazi ngokuhleka. Wonke umuntu unezinsuku ezinzima futhi ngezinsuku ezinzima, ngizama ukuthola nezindlela eziningi zokuzihlekisa - njengokukhululeka kwengqondo nokuphazamiseka.3
- I-blog Yakho Yempilo ubuye wazi ukuthi ukuhleka kusiza ukwehlisa ukuvuvukala emithanjeni okungathinta ukuhamba kwegazi enhliziyweni. Ukuvuvukala kungaba yingozi ngenxa yokwanda kwamathuba okuqhekeka kwegazi futhi kuvimbele ukuphuma kwegazi kuye nokuvela enhliziyweni. Ukwehlisa ukuvuvukala emithanjeni yakho kungasiza ukugcina inhliziyo yakho ipompo iqinile (iHipkins, 2020).4,5
Ukuphumula mhlawumbe umsebenzi wami oyintandokazi weqiniso. Ngubani ongaluthandi usuku, noma isikhathi nje, ngokwakho?! Ngithole ukuthi izinsuku zokuzinakekela ngezinye zezinto ezibaluleke kakhulu kimi nempilo yenhliziyo yami. Ngezinsuku zami zokunakekela, ngizithola ngikhululeka endlini, ngilalela umculo, ngijabulela amaswidi athile engiwathandayo futhi ngilala!
Ngizama nokuzindla ukungisiza ngiphumule. Ukukhuluma iqiniso, angisiyena umuntu omkhulu ngokuzindla kepha, lapho senginemizuzu embalwa ngizama ukuhlala futhi ngiphumule kodwa ngikwazi. Nazi izinsiza kusebenza ezinhle ezingakusiza wenze ukuphumula kwakho kuqhubeke, phakathi kokuzindla okuqondisiwe nomculo onokuthula
Lokhu kungenye futhi okuhle one.
Engiqala ukukuqonda ngezinsuku zokuzinakekela ukuthi zibalulekile ekwehliseni umthwalo wami wokucindezela, kanye nokukhathazeka. Kubukeka sengathi izinsuku zokuzinakekela nazo zinhle enhliziyweni yakho. I-American Heart Association ngithole ukuthi ukuthola indawo ejabulisayo nokuzindla, konke kungazuzisa kakhulu ngezindlela ezilandelayo3:
- Ukuthola 'indawo yakho ejabule' kuvumela umzimba ukuba ukhululeke. Ucwaningo lukhombisa ukuthi ukuba nalesi sikhathi sokuphunyuka kungasiza ekunciphiseni ukucindezeleka, ukukhathazeka nentukuthelo okukukhinyabeza amandla enhliziyo.
- Ukuzindla kungenye indlela enhle yokuhlaziya izinga lokushaya kwenhliziyo futhi ukhiphe ukucabanga okuthile enhliziyweni. Kungakusiza futhi ukuzizwa ukwazi ukuzilawula nakho okusiza ukwehlisa ukucabanga nokukhathazeka ongakuthwala.
- Kukusiza ukuthi uzizwe ulawula ngokwengeziwe ukuthi umzimba wakho usabela kanjani ebuhlungwini obungavumela ukuthi kulawulwe kakhulu ukuthi ukucindezela nokukhathazeka kuyithinta kanjani impilo yakho.
Ngakho-ke, khumbula, impilo yenhliziyo ayifani kuwo wonke umuntu. Yize kubalulekile ukufaka lezo zinhliziyo ezinempilo ekudleni kwakho futhi ukhuphule umsebenzi wakho womzimba, kubalulekile futhi ukwenza izinto othanda ukuzenza ngoba uma uthanda ukwenza okuthile, ucwaningo lukhombisa ukuthi lungaba usizo emazingeni wokunciphisa ingcindezi . Uma uzithola wehla ngomgodi wonogwaja ocwaninga ngesifo senhliziyo, njengoba ngenzile, vele uzikhumbuze ukuthi lezo yizincomo nje zezempilo nezindaba ezihlasimulisa umzimba, kepha impilo yenhliziyo ingaba mnandi futhi imnandi, thola nje izinto ezenza wena ujabule.
Isinqumo sikaNcibijane sami sokuthi singabe sisasho lutho futhi ngicabanga ukuthi leyo yingxenye ekhulula kakhulu nengacindezeli kakhulu ka-2020 kuze kube manje, futhi ngingaqhakambisa wonke umuntu! Okuningi okuthonya impilo yenhliziyo ukucindezela futhi ngithi cha kungivumele ukuba ngizizwe ngicindezelekile kakhulu. Kubalulekile futhi ukukhumbula ukuzijabulisa. Njalo lapho ngisesimweni esibi, ngisabela kabi kumuntu othile, noma ngiziphoqa nje kanzima kanzima, ngizwa ukuqina okusezandleni zami kuqala ukungena. Kulula ukuwela ogibeni lokusebenza kakhulu futhi ukufinyelela ekushisweni kepha kubalulekile futhi ukuthi wazi ukuthi wenzani enhliziyweni. Izinsuku ezigcwaliswe ngalutho azibalulekile njengezinsuku zomsebenzi! Ngakho-ke, khumbula ukuhleka ngisho nasezintweni ezincane uzenzele izinto ezinhle empilweni ngoba umzimba wakho uhlala usebenza kanzima, noma ngabe ungakuboni.
References:
1 Izindaba zase-US. 2019, Julayi 15. Dansa indlela yakho eya empilweni engcono. Kubuyiselwe kusuka https://blog.providence.org/archive/amazing-ways-laughter-improves-your-heart-health
2 Ezempilo. 2019. Izinzuzo zomdanso Zibuyiselwe kusuka https://www.healthline.com/health/fitness-exercise/benefits-of-dance
3 Inhliziyo YaseMelika, 2017. Indlela enempilo - Ibuyiselwe kusuka https://www.heart.org/en/healthy-living
4 Kwibhulogi Yakho Yezempilo. 2017, Disemba 7. Izindlela ezimangalisayo zokuhleka zithuthukisa impilo yenhliziyo yakho. Kubuyiselwe kusuka https://blog.providence.org/archive/amazing-ways-laughter-improves-your-heart-health
5 UJohn Hopkins Medicine, 2020. Lwa nokuvuvukala ukusiza ukuvikela izifo zenhliziyo. Kubuyiselwe kusuka https://www.hopkinsmedicine.org/health/wellness-and-prevention/fight-inflammation-to-help-prevent-heart-disease