Indlela yokunakekela umzimba wakho ukuze uqine futhi uphile kahle

Formarse » Izifundo zamahhala eziku-inthanethi » Indlela yokunakekela umzimba wakho ukuze uqine futhi uphile kahle

Ukunakekela umzimba wakho ukuze uhlale uphilile futhi uphilile akukhona nje ukuya ejimini noma ukudla isaladi ngezikhathi ezithile. Kuyiqoqo lemikhuba yansuku zonke, uma ihlanganiswa, yenza umehluko omkhulu endleleni ozizwa ngayo namuhla nasempilweni yakho eminyakeni embalwa ezayo. futhi ngokuvamile zisondelwa kusuka ku- indlela ebalulekileZiyizinqumo ezincane neziqhubekayo: ukuthi udlani, ukuthi uhamba kangakanani, ulala kanjani, ukuthi ulawula kanjani ukucindezeleka, noma ukuthi uphuza ugwayi notshwala obungakanani.

Izindaba ezinhle ukuthi awudingi impilo "ephelele" ukuze uqaphele izinguquko. Ngokulungisa ukudla okunempilo, ukuzivocavoca, ukuphumula, ukuzinakekela kanye impilo yengqondo Ungavimbela izifo eziningi, uthuthukise amandla akho, futhi ujabulele impilo yansuku zonke kakhudlwana.Sizokuhlaziya konke kancane kancane, ngendlela engokoqobo futhi sivumelane nempilo yangempela.

Kungani kubaluleke kangaka ukunakekela umzimba wakho?

Impilo ayikona nje "ukungaguli", kodwa ukuba namandla, umoya kanye nekhono lokwenza lokho ofuna ukukwenza. Ukunakekela umzimba wakho kunciphisa ingozi yezifo ezingamahlalakhona, kuthuthukisa inhlalakahle yakho yengqondo, futhi kwandisa isikhathi sakho sokuphila ngekhwalithi enhle.Akukhona nje ngokuphila isikhathi eside, kodwa ngokuphila kangcono.

Uma uhlanganisa imikhuba enempilo, Zinciphisa amathuba okuhlushwa ukukhuluphala ngokweqile, umfutho wegazi ophakeme, isifo sikashukela sohlobo 2, ukuhlaselwa yinhliziyo, isifo sohlangothi, izinhlobo ezithile zomdlavuza, kanye izinkinga ze-osteoarticularNgesikhathi esifanayo, ulala kangcono, usesimweni esingcono, ugxila kakhulu, futhi ululama ngokushesha ekuzikhandleni kwansuku zonke.

Ngaphezu kwalokho, impilo yakho yomzimba kanye nempilo yakho yengqondo kuhlobene ngokuphelele. Umzimba onakekelwe kahle uvame ukuhambisana nokukhathazeka okuncane, ukucindezeleka okuncane, kanye nomuzwa omkhulu wokulawula nokuzethemba.Ngakho-ke, indlela kufanele ibe ephelele: umzimba, ingqondo, kanye nxazonke.

Elinye iphuzu elibalulekile ukuvimbela. Kusebenza kahle kakhulu, kushibhile futhi kulula ukuvimbela kunokwelapha izifo ezikhona.Ukuhlolwa kwezokwelapha, ukugoma, ukungabhemi, ukuhambahamba nsuku zonke nokudla ukudla okunempilo kuyizinto ezitshalwa imali zangempela esikhathini esizayo.

Ngokufingqa, Ukuzinakekela akuyona into yokunethezeka noma into engaphandle; kuyisisekelo sokukwazi ukusebenza, ukujabulela impilo, ukuxhumana nabanye, futhi ngokuvamile ube nomsebenzi wokuphila oqinile nozinzile.Futhi cishe yonke into iqala ngemikhuba elula kakhulu elawulwa nguwe.

Ukudla okulinganiselayo: uphethiloli womzimba wakho

Lokho okubeka epuletini lakho kwenza umehluko omkhulu. Ukudla okunempilo nokuhlukahlukene kungenye yezinsika ezinamandla kakhulu zokugcina isisindo esinempilo, ukuvimbela izifo, nokuba namandla azinzile usuku lonke.Akuyona "indlela yokudla eyisimangaliso", kumayelana nokufunda ukudla kahle ngaso sonke isikhathi.

Ukudla okuhle kwakhelwe phezu kwenhlanganisela efanele yamaqembu okudla. Izithelo, imifino, ubhontshisi, okusanhlamvu okuphelele, amaprotheni angenamafutha amaningi (inhlanzi, inkukhu, iqanda, ubhontshisi, i-tofu) kanye namafutha anempilo kufanele avele nsuku zonke kumenyu yakho.Uma umbala wakho uningi epuletini, kuba lula ukuqinisekisa ukuthi uthola amavithamini namaminerali anele.

Ngaphandle kwalokho okwengezayo, lokho okunciphisayo nakho kubaluleke kakhulu. Kunconywa ukunciphisa ukusetshenziswa kokudla okucutshungulwe kakhulu, imikhiqizo enoshukela owengeziwe, amakhekhe, iziphuzo ezinoshukela, ukudla okulula okunosawoti, kanye nokudla okugcwele amafutha e-trans kanye ne-sodium eningi.Asikho isidingo sokubavimba unomphela, kodwa kunalokho ukubagcinela izikhathi ezithile.

Enye imininingwane ebalulekile ukufunda ukufunda amalebula. Ukwazi ukuthi kungakanani usawoti, ushukela, noma amafutha agcwele kulokho okuthengayo kukusiza ukuthi wenze izinqumo ezihlakaniphile esitolo esikhulu.Ngokuvamile, imikhiqizo ebonakala “inempilo” igcwele ushukela noma amafutha angenampilo.

Ukugcina izikhathi zokudla ezijwayelekile nakho kungumqondo omuhle. Ukudla isidlo sasekuseni, sasemini, kanye nesakusihlwa cishe ngezikhathi ezifanayo kusiza ukulawula isifiso sokudla futhi kuvimbele ukudla ngokweqile ngenxa yendlala enkulu.Uma udinga ukudla okulula phakathi kokudla, khetha izinketho ezifana nezithelo, iyogathi yemvelo, noma amantongomane angathosiwe noma angafakwanga isinkwa.

Ngokuphathelene namafutha, Kungcono ukubeka phambili amafutha e-polyunsaturated kanye ne-monounsaturated (amafutha omnqumo, amantongomane, imbewu, izinhlanzi ezinamafutha) kanye nokunciphisa amafutha e-trans kanye namafutha agcwele ngokweqile avela ekudleni okucutshungulwe kakhulu.Akukhona ukwenza amanoni abe mabi, kodwa ukukhetha uhlobo olunakekela inhliziyo yakho.

Ukumanzisa: okungaphezu kakhulu “kwamanzi okuphuza”

Amanzi adlala indima ekulawuleni izinga lokushisa, ekuthuthweni kwezakhamzimba, nasekususeni imfucuza emzimbeni. Ukuba namanzi anele emzimbeni kuthuthukisa ukugaya kwakho, ukugxilisa ingqondo, ukubukeka kwesikhumba sakho, ngisho nokusebenza kwakho ngokomzimba nangokwengqondo..

Ukuze uthole ireferensi evamile, Ngokuvamile kunconywa ukuphuza cishe izingilazi zamanzi eziyi-6 kuya kweziyi-8 ngosuku, yize izidingo zakho zishintsha kuye ngokushisa, izinga lakho lomsebenzi womzimba, usayizi womzimba wakho kanye nempilo yakho.Uma wenza ezemidlalo noma kushisa kakhulu, uzodinga okwengeziwe.

Ukoma akulona uphawu oluphelele ngaso sonke isikhathi, ikakhulukazi kubantu asebekhulile. Isu elihle ukuhlala unebhodlela lamanzi elingasetshenziswa kabusha futhi uphuze kancane usuku lonke, noma ngabe awuzizwa womile kakhulu.Ngale ndlela ugwema ukufinyelela eqophelweni lokuphelelwa amanzi emzimbeni kancane ngaphandle kokuqaphela.

Ukudla okucebile ngamanzi, njengezithelo (ikhabe, i-orenji, ikhabe) kanye nemifino (ikhukhamba, utamatisi, i-zucchini), nakho kuyasiza. Ngokuphambene nalokho, iziphuzo ezinoshukela, ama-soda, noma ikhofi notshwala obuningi akuthathi indawo yamanzi futhi kungadala ngisho nokuphelelwa amanzi emzimbeni..

Uma ukuthola kunzima ukuphuza amanzi "alula", Ungangeza izingcezu ezincane zelamula, i-orenji, ikhukhamba noma amaqabunga ambalwa e-mint, ngaphandle kwesidingo sokwengeza ushukela.Kuyindlela elula yokwenza ufune ukumanzisa umzimba kakhulu usuku lonke.

Ukuzivocavoca umzimba: hamba nsuku zonke

Umzimba wenzelwe ukunyakazaukungachithi amahora namahora uhleli phambi kwesikrini. Ukuvivinya umzimba njalo kuqinisa inhliziyo, amaphaphu nemisipha, kuvikela amathambo akho, kusiza ukulawula isisindo, futhi kuthuthukisa kakhulu isimo sengqondo..

Akudingeki ube ngumdlali wezemidlalo noma ujoyine ijimu ebizayo. Ukuhamba ngokushesha, ukukhuphuka izitebhisi, ukugibela ibhayisikili, ukubhukuda, ukudansa, ukwenza i-yoga, noma ukuzivocavoca ekhaya sekuvele kunomthelela omkhulu uma uhlala njalo.Ngisho nemizuzu eyi-10 yokuzilolonga nge-aerobic ngosuku ingcono kunokungenzi lutho futhi kakade kunciphisa izingozi zenhliziyo nemithambo yegazi; futhi uma unesifiso sokuba uchwepheshe, Iziqu zesayensi yezemidlalo iqeqesha ochwepheshe kulo mkhakha.

Izincomo ezijwayelekile ziphakamisa cishe imizuzu eyi-150 yomsebenzi olinganiselayo ngesonto (isb., ukuhamba ngokushesha) noma imizuzu engama-75 yomsebenzi onzima (ukugijima, i-HIIT), okusatshalaliswa izinsuku eziningana. Ngaphezu kwalokho, kuyalulekwa ukufaka izinsuku ezimbili ngesonto zokuqeqeshwa kwamandla ukuze kuvikelwe ubunzima bemisipha kanye nokuqina kwamathambo..

Uma ungakaze uzivocavoce isikhathi eside, qala kancane kancane. Khulisa ubude nokuqina kancane kancane, lalela umzimba wakho, ufudumale ngaphambi bese welula ngemva kwalokho ukuze ugweme ukulimalaIsibonelo, ungaqala ngokuthi izivivinyo ze-psychomotor Ukuzivocavoca okulula ukuthuthukisa ukuhambisana kanye nokulinganisela. Futhi uma unezimo ezingamahlalakhona njengesifo sikashukela, ukukhuluphala okukhulu, izinkinga zenhliziyo, noma umfutho wegazi ophakeme, xhumana nochwepheshe wakho wezempilo ngaphambi kokuqala uhlelo olujulile.

Ukuzivocavoca umzimba nakho kuyisitha esinamandla sengqondo yakho. Umsebenzi womzimba ukhipha ama-endorphin kanye nezinye izinto ezibangela ukucindezeleka ezisiza ekunciphiseni ukukhathazeka, ukuthuthukisa imizwa, nokukhuthaza ukulala okujulile nokuvuselelayo.Abantu abaningi baqaphela ukucindezeleka okuncane kanye nokucaca kwengqondo okukhulu lapho ukunyakaza kuyingxenye yenqubo yabo.

Ukuphumula nokulala okuphumula

Ukulala kungenye yezici ezinkulu zempilo ezikhohliwe. Ngesikhathi ulele, umzimba wakho ulungisa izicubu, ulawule ama-hormone, uqinise inkumbulo, futhi uqinise amasosha omzimba.Uma ulala kabi, cishe zonke izinqubo zakho ziyahlupheka.

Kubantu abadala, kubhekwa njengokunempilo ukulala phakathi kwamahora angu-7 kuya kwangu-9 ubusuku ngabunye, yize kukhona ukuhlukahluka okuthile komuntu ngamunye. Ukungalali ngokwanele noma okungajwayelekile kwandisa ingozi yokukhuluphala ngokweqile, umfutho wegazi ophakeme, izifo ezithathelwanayo, ukucindezeleka kanye nesifo senhliziyo.Akuyona inkinga encane.

Ukusungula inqubo kusiza kakhulu. Ukulala nokuvuka ngezikhathi ezifanayo nsuku zonke, ngisho nangezimpelasonto, kusiza iwashi lakho lemvelo ukuthi lisebenze kangcono.Ungakha futhi amasiko amancane ngaphambi kokulala: ukufunda, ukugeza ngamanzi afudumele, ukwelula umzimba kancane, ukuphefumula okujulile…

Kunconywa ukunciphisa isikhathi sokubuka isikrini okungenani ihora elilodwa ngaphambi kokulala, njengoba ukukhanya okuluhlaza okwesibhakabhaka kungaphazamisa ukukhiqizwa kwe-melatonin. Ukugwema ukudla ukudla kwakusihlwa okunzima, ukunciphisa i-caffeine kusukela ntambama kuqhubeke, kanye nokungavivinyi umzimba kakhulu ngaphambi kokulala nakho kwenza kube lula ukulala..

Ekugcineni, nakekela imvelo. Igumbi lokulala elimnyama, elithule, elinomoya omuhle elinezinga lokushisa elikhululekile likhuthaza ubuthongo obuningiBhukha umbhede, ngangokunokwenzeka, ukuze ulale kuphela futhi usondelene, hhayi ukuze usebenze noma uchithe amahora amaningi usebenzisa ifoni yakho ephathekayo.

Ukuphathwa kokucindezeleka nokunakekelwa kwempilo yengqondo

Ukucindezeleka kuyingxenye yokuphila futhi, ngezilinganiso ezincane, kungaba wusizo ngisho nangokwengeziwe. Inkinga iphakama lapho ukucindezeleka kuba okungapheli, okukhulu, noma okucindezelayo futhi untula izinsiza zokukulawula.Yilapho-ke iqala khona ukulimaza umzimba wakho nengqondo yakho.

Ukucindezeleka isikhathi eside kungabangela ukukhathazeka, ukucindezeleka, izinkinga zokugaya ukudla, ukuqwasha, ikhanda elibuhlungu, umfutho wegazi ophakeme, kanye nengozi eyengeziwe yesifo senhliziyo. Ngokuvamile kuhambisana nemikhuba emibi kakhulu: ugwayi omningi, utshwala obuningi, ukudla okungenampilo kanye nendlela yokuphila yokuhlala phansi.

Isinyathelo sokuqala ukuthola ukuthi yiziphi izimo ezikubangela ukucindezeleka okukhulu. Ukuqaphela “izinto ezibangela ukucindezeleka” kwakho kukusiza ukuthi uzilindele kusengaphambili futhi uzizwe sengathi unamandla okulawula indlela osabela ngayo.Kungaba umsebenzi (isibonelo, ukucindezeleka emsebenzini), ukunakekela abanye abantu, izinkinga zezimali, noma ngisho nokusebenzisa ngokweqile izinkundla zokuxhumana.

Okulandelayo, sekuyisikhathi sokufaka amasu athile. Ukuzindla, ukuqaphela, i-yoga, ukuphefumula okujulile, ukubhala phansi (ukubhala phansi lokho okuzwayo), noma ukumane unikele isikhathi esithile usuku ngalunye emsebenzini owuthandayo kungamathuluzi asebenzayo kakhulu.Akudingeki ukuthi izikhathi zibe zinde kakhulu; okubalulekile ukuhambisana.

Ukugcina ubudlelwano obuhle nabantu kwenza umehluko omkhulu. Ukuchitha isikhathi nabantu abakukhuthazayo, abakwazi ukukuthulisa, ukuzizwa ulalelwe futhi usekelwa kuyisici esibalulekile sokuvikela ekucindezelekeni nasekuphazamisekeni kwemizwelo.Ngakolunye uhlangothi, ubudlelwano obunobuthi noma obuxhomeke komunye nomunye buvame ukuqeda amandla futhi budale ukungakhululeki okuqhubekayo.

Ubudlelwano, ubuchwepheshe, kanye nokulinganisela ngokomzwelo

Isici senhlalo kanye nendawo yedijithali esihamba kuyo ithonya ngqo indlela esizizwa ngayo. Ukuba nezibopho ezinhle ngokomzwelo nomndeni, abangane, abalingani, noma umphakathi kunciphisa ingozi yokucindezeleka nokukhathazeka futhi kwandisa umuzwa wenjongo..

Ukunakekela lobu budlelwano kuhilela ukufunda ukubeka imingcele, ukwenqaba lapho okuthile kukuzwisa ubuhlungu noma kukukhungathekisa, nokukhetha ngokuhlakanipha ukuthi wabelana isikhathi sakho nobani. Akukhona ukuba nabantu abaningi oxhumana nabo, kodwa mayelana nokuba nabantu abambalwa ongaba nabo futhi uzizwe uphephile..

Ngakolunye uhlangothi, ukusetshenziswa ngokweqile kwamafoni, amathebhulethi namakhompyutha sekuyinkinga evamile. Ukuchitha amahora amaningi phambi kwesikrini kungenza ubuthongo bube bubi kakhulu, kwandise ukukhathazeka, kuphazamise ukugxilisa ingqondo, futhi kunciphise isikhathi esitholakalayo sokunyakaza kanye nobudlelwano bobuso nobuso..

Umqondo omuhle ukusetha amashejuli nemithetho yezikrini: isibonelo, ukungabikho kwamafoni aphathwayo etafuleni ngesikhathi sokudla, ukunqanyulwa kwedijithali isikhashana ngaphambi kokulala, noma izinsuku lapho kunezinkundla zokuxhumana ezimbalwa. Ukuchitha isikhathi esithile ufunda, uhamba, udlala imidlalo, noma ungenzi lutho kungenza umehluko enhlalakahleni yakho..

Uma ubona ukuthi impilo yakho yengqondo iyathinteka, ukufuna usizo lochwepheshe kuyisenzo somthwalo wemfanelo, hhayi ubuthakathaka. Ukwelashwa kwengqondo noma ukwesekwa kwengqondo, uma kudingeka, kungamathuluzi awusizo kakhulu okufunda ukuphatha imizwa, ukuhlukumezeka, ukucindezeleka, kanye nezinguquko eziyinkimbinkimbi zokuphila..

Ugwayi, utshwala, nezinye izidakamizwa: izingozi ongazigwema

Ukubhema kungenye yezimbangela eziphambili zokugula nokufa ezingavinjelwa. Ukubhema kuhlotshaniswa nomdlavuza wamaphaphu, umlomo, i-larynx, umphimbo, isinye, isifo samaphaphu esingamahlalakhona, ukuhlaselwa yinhliziyo, nezinye izinkinga eziningi zempilo.Futhi akukuthinti nje kuphela: ukubhema kuyalimaza nalabo abakuzungezile.

Ukuchayeka kalula entuthwini kagwayi kwandisa ingozi yomdlavuza wamaphaphu nesifo senhliziyo kubantu abangabhemi. Ukuyeka ukubhema kungenye yezinqumo ezinamandla kakhulu ongazenzela umzimba wakho, kunoma yimuphi ubudala futhi noma ngabe usunalo mkhuba iminyaka eminingi.Izinzuzo ziqala cishe ngokushesha: umfutho wegazi uyancipha, ukujikeleza kwegazi kuyathuthuka, ukusebenza kwamaphaphu kuyabuyiselwa, futhi ingozi yokuhlaselwa yinhliziyo nomdlavuza iyancipha ngokuhamba kweminyaka.

Ngokuphathelene notshwala, imiphumela yalo eyingozi idlula nje "i-hangover". Ukuphuza utshwala ngokweqile noma okuqhubekayo kungalimaza isibindi kanye ne-pancreas, kwandise ingozi yomdlavuza wokugaya ukudla, kubangele i-cardiomyopathy, ukukhubazeka kokuqonda, kanye nezinkinga zempilo yengqondo.Ngesikhathi sokukhulelwa, ngisho namanani amancane angalimaza kakhulu ingane esanda kuzalwa.

Ukuphuza utshwala okuyinkinga kwandisa nengozi yezingozi zomgwaqo, ukuwa, ukuziphatha okuyingozi, kanye nezingxabano zomndeni kanye nomsebenzi. Uma usola ukuthi wena noma othile oseduze nawe unenkinga yokuphuza utshwala, kubalulekile ukufuna usizo nokucabangela ukwesekwa kwamaqembu akhethekile noma ochwepheshe bokulutheka..

Kunconywa ukuthi uqaphele kakhulu ngemithi kanye neminye imithi. Ukuthatha imithi ngaphandle kokuqashwa, ukuhlanganisa ukwelashwa okuningi ngaphandle kokwazisa udokotela, noma ukukuhlanganisa notshwala kungaholela ekusebenzelaneni okuyingozi, imiphumela emibi emibi, ngisho nokweqisa izidakamizwa.Lokhu kubucayi kakhulu kubantu abadala, abavame ukuthatha imithi eminingana ngesikhathi esisodwa.

Noma nini lapho uthatha imithi, Lungisa ngendlela efanele ngokwesimiso esinqunyiwe, yazisa bonke ochwepheshe bakho bezempilo ngalokho okudlayo (kufaka phakathi izithako zokudla kanye namakhambi), futhi ugweme ukwelapha isikhathi eside ngamaphilisi okudambisa izinhlungu, imithi yokuhlanza, izifutho zamakhala, noma amaphilisi okulala.Ukusetshenziswa kabi kwezidakamizwa ezisemthethweni kungaholela ekubutheni.

Ukuhlanzeka komuntu siqu, impilo yomlomo kanye nokunakekelwa kwesikhumba

Ukuhlanzeka kwansuku zonke kungase kubonakale kusobala, kodwa kunomthelela omkhulu ekuvimbeleni ukutheleleka kanye nempilo iyonke. Ukugeza izandla zakho njalo, ikakhulukazi uma ufika ekhaya, ngaphambi kokupheka noma ukudla, nangemva kokusebenzisa indlu yangasese, kunciphisa kakhulu ingozi yokuthola amagciwane namagciwane..

Ukugeza noma ukugeza njalo kusiza ukususa umjuluko, amagciwane kanye nokungcola okuqongeleleke esikhumbeni. Kubaluleke kakhulu ukuzihlanza ngemva kokuzivocavoca noma ukwenza imisebenzi ebangela ukujuluka okukhulu, ukuze ugweme ukucasuka kwesikhumba noma izifo.Kungumqondo omuhle futhi ukushintsha izingubo zakho kanye nezingubo zokulala njalo.

Impilo yomlomo ifanelwe isahluko esihlukile. Ukuxubha amazinyo akho okungenani kabili ngosuku nge-toothpaste ene-fluoridated kanye ne-floss kanye ngosuku kunciphisa ingozi yezinkinga zezinsini, i-gingivitis, nezinye izinkinga zezinsini.Lezi zifo azithinti umlomo kuphela: ziye zahlotshaniswa nengozi eyengeziwe yezinkinga zenhliziyo nemithambo yegazi.

Ngaphezu kokuxubha nokuhlikihla nge-floss, kubalulekile ukuvakashela udokotela wamazinyo njalo, noma ngabe "akukho lutho olulimazayo". Ukuhlolwa kuvumela ukutholakala kwezinkinga zokuluma kusenesikhathi, ukuvuvukala kwezinsini, noma ukulunywa ngaphambi kokuba zibe zimbi kakhulu futhi zibize kakhulu ukuzelapha.Ukunciphisa ukusetshenziswa koshukela neziphuzo ezinoshukela kuvikela namazinyo nezinsini.

Isikhumba, ngokwaso, siyisivikelo sakho ngokumelene nezwe langaphandle futhi sidinga ukunakekelwa. Ukuhlanza ngobumnene, ukuthambisa isikhumba sakho ngokwezinhlobo zaso, nokusivikela elangeni nge-sunscreen efanele kunciphisa ingozi yokucasuka, ukuguga ngaphambi kwesikhathi, kanye nomdlavuza wesikhumba.Imikhuba efana nokungabhemi nokugcina amanzi ahlanzekile emzimbeni nakho kudlala indima.

Ukulawulwa kwesisindo, ukukhuluphala ngokweqile, kanye nokuvimbela izifo

Ukugcina isisindo esinempilo akuyona inkinga yobuhle, kuyinkinga yezempilo. Amafutha amaningi emzimbeni, ikakhulukazi lawo aqongelela esiswini, andisa umthwalo enhliziyweni, emalungeni, emgogodleni, kanye nasesimisweni sokujikeleza kwegazi..

Ukukhuluphala ngokweqile kuhlotshaniswa nengozi ephezulu yomfutho wegazi ophakeme, isifo sikashukela sohlobo 2, ukuhlaselwa yinhliziyo, isifo sohlangothi, i-sleep apnea, i-osteoarthritis, kanye nezinye izinhlobo zomdlavuza, phakathi kwezinye izinkinga. Izimbangela ngokuvamile ziyinhlanganisela yokudla okunganele, indlela yokuphila yokuhlala phansi, izici zofuzo, futhi ngezinye izikhathi imithi noma ezinye izinkinga zamahomoni..

Izindaba ezinhle ukuthi ngisho nokwehlisa isisindo okuncane kungaba nemiphumela emihle kakhulu empilweni yakho. Ukwamukela ukudla okulinganiselayo, ukunciphisa ukudla okucutshungulwe kakhulu kanye noshukela, ukuhamba nsuku zonke, nokulala kangcono kuyisisekelo sokuthuthukisa ukwakheka komzimba wakho.Akukhona ngokudla okudlulele, kodwa mayelana nezinguquko ezihlala isikhathi eside.

Ngaphezu kwesisindo, kunezinye izici okufanele zilawulwe, njengomfutho wegazi, i-cholesterol, kanye noshukela egazini. Ukuhlolwa njalo kwezokwelapha kuvumela ukutholakala kusenesikhathi komfutho wegazi ophakeme, isifo sikashukela esingakafiki, noma i-cholesterol ephezulu, futhi kuvumela ukungenelela ngaphambi kokuba kuvele izinkinga ezinkulu..

Kubantu abanezici eziyingozi (umlando womndeni wesifo senhliziyo, ukubhema, ukukhuluphala ngokweqile, izifo ezingamahlalakhona), Lokhu kuhlolwa kubaluleke kakhulu futhi kufanele kufake phakathi ukuhlolwa okuqondile njengoba kunconywe uchwepheshe wezempilo.Ukuvimbela, futhi, kuyasebenza kuwe.

Ukuzinakekela nsuku zonke nokudala isimiso esinempilo

Ukuzinakekela kahle akusho ukuthi kufanele wenze konke kahle kusukela ngosuku lokuqala. Isihluthulelo ukudala isimiso esingokoqobo nesiguquguqukayo esifanelana nokuphila kwakho, ongasigcina ngokuhamba kwesikhathi ngaphandle kokuzizwa sengathi uphila ngokuzidela.Izinguquko ezincane neziqhubekayo zingcono kune-"streaks" ezinkulu ezihlala amasonto amabili.

Qala ngokuzibekela imigomo ecacile kodwa efinyelelekayo: lala isigamu sehora esengeziwe, hamba imizuzu engama-20 ngosuku, engeza imifino esidlweni ngasinye, yehlisa ukubhema, phuza amanzi amaningi, noma unciphise utshwala kuze kube yimpelasonto. Uma imigomo yakho icacile futhi ilinganiswa kakhudlwana, kuzoba lula ukuyilandelela nokubona inqubekela phambili..

Ukuhlela kusiza kakhulu. Ukuhlela isonto lakho ngezikhala zokuhambahamba, ukuthenga ngohlu, ukupheka ukudla okuhleliwe, noma ukusetha ama-alamu okuvuka esihlalweni sakho njalo kwenza lo mkhuba ube ngokuzenzakalelayo.Awunciki kuphela emandleni entando yaleso sikhathi.

Kubalulekile futhi ukuba nezimo. Impilo iba nzima; kuba namasonto amabi, uhambo, izifo, noma izenzakalo ezingalindelekile. Uma uphuthelwa usuku olulodwa lomsebenzi wakho, kulungile: gwema ukuzizwa unecala bese ubuyela endleleni efanele ngosuku olulandelayo, ngaphandle kokwenza into enkulu ngayo noma ukuyeka.Impilo iyimarathon, hhayi ukushesha.

Ukuzinakekela kuhlanganisa nokubekela eceleni isikhathi sokuzijabulisa nokuphumula. Ukufunda, ukulalela umculo, ukuhamba buthule, ukubhucungwa umzimba, ukwelashwa ngobuhle, noma ukwenza umsebenzi wokudala konke kuyingxenye yenqubo yokuzinakekela ephelele ebaluleke njengokudla kahle noma ukuzivocavoca umzimba..

Ekugcineni, Ukuba nomzimba oqinile futhi onempilo kuwumphumela wemikhuba eqinisanayo: ukudla okulinganiselayo, ukuphuza amanzi njalo, ukunyakaza kwansuku zonke, ukuphumula kahle, ukulawula ukucindezeleka, ukungabhemi, ukuphuza utshwala ngokulawula, ukuhlolwa kwezokwelapha, inhlanzeko kanye nokunakekelwa kwempilo yengqondo.Uma uqala ukuhlanganisa lezi zingcezu kancane kancane, umzimba nengqondo yakho kuyasabela, futhi impilo iba lula kakhulu.