Indlela yokuphila enempilo (HLS)

Indlela yokuphila enempilo inqubo efanelekile yezenzo eklanyelwe ukukhuthaza ezempilo nokuvikela izifo. Namuhla sizozama ukuqonda ukuthi lo mqondo uhlanganisani, zama ukuqonda umongo wenkinga, cabanga ngezici ezi-4 ezibalulekile zempilo enempilo.

1. Inqubo yansuku zonke nokulala

Izingxenye ezibalulekile zempilo enempilo ziyindlela ejwayelekile yansuku zonke nokulala kahle. Inqubo yansuku zonke kufanele ifake ukushintshana okuhambisanayo komsebenzi nokuphumula. Vele, wonke umuntu uzikhethela uhlelo olulungele yena, kuya ngezimo zokuphila, umsebenzi, imikhuba nokuthambekela. Lapho ukhuluma ngemodi, awudingi ukugcina engqondweni amagrafu acacile ngesikhathi esibaliwe semizuzu ngomzuzu. Kwanele ukuvuka bese uyolala ngasikhathi sinye, uma kungenzeka, uthathe amakhefu amafushane njalo ngemizuzu engama-40-60 yokusebenza kwengqondo, thola isikhathi sokuhamba nsuku zonke emoyeni omusha.

Odokotela batusa ukuthi uma uzizwa ukhathele, ulale ngempelasonto amahora ambalwa ntambama, ukuze ungehlisi umzimba wakho. Ngokuvamile, ukulala kuyisidingo esibalulekile, akunakushiywa (ikhalori). Ephusheni, umzimba ululama ngokushesha, ngokwesibonelo, ngemuva kwengcindezi, ukugula, ukuqeqeshwa, noma ukusebenza kanzima kosuku. Ucwaningo lukhombisa ukuthi labo kaningi abangalali ngokwanele, ingozi yokuba nesifo senhliziyo iphezulu kakhulu. Ngokuntuleka kokulala, amandla omzimba ayancipha, amandla engqondo ayawohloka, imetabolism iyancipha, ukuzwela kwe-insulin kuyehla, futhi nezinga le-hormone yokucindezeleka liyakhula.

2. Ukondleka okufanele

Ingxenye ebalulekile yendlela yokuphila enempilo iwukudla okunengqondo. Ake sibheke kabanzi. Kubandakanya izingxenye ezinjalo ezidingekayo ukugcina izicubu nezitho zisesimweni esihle. Ukondleka okunjalo kugcina amandla okuhle okusebenza komzimba, kwandisa isikhathi sokuphila, kukhulisa ukukhuthazela nokumelana nezimo ezimbi zemvelo.

Ukudla kwakho kufanele kuhlukahluka. Ukudla kufanele kube okulinganiselayo, okunama-calories aphezulu ngokulinganisela. Amaprotheni yizinto eziyinhloko zokwakha umzimba. Amafutha ayizinto ezibalulekile empilweni enempilo, badlala indima ebalulekile empilweni yomzimba wonke, bathuthukise ukunambitheka kokudla. Ngama-carbohydrate, sithola namandla anele okwenza umsebenzi womzimba nowengqondo.

Khumbula ukuthi ukudla okunempilo kusekelwe ezitshalweni, futhi ukudla okuhle kakhulu kungokwemvelo. Ungakhohlwa ngamavithamini. Ngemuva kwakho konke, "vita" ngesiGreki isho impilo. Ama-Micro-kanye nama-macronutrients ayingxenye yolwelwesi lwawo wonke amaseli omzimba, igazi noketshezi lwezicubu. Kunzima futhi ukweqisa indima yamanzi empilweni yethu. Futhi, umqondo wokudla okunengqondo uhlanganisa ukudla okujwayelekile, okulinganiselayo futhi okufika ngesikhathi.

3. Ukunyakaza nomsebenzi

Ingxenye ebalulekile yendlela efanele yokuphila ukuqeqeshwa nomsebenzi wansuku zonke ongaqeqeshi. Ukudlala imidlalo kunomthelela omuhle emzimbeni nasemphefumulweni wethu. Ezemidlalo ziqinisa izivikelo zemvelo zomzimba, zisize ukubhekana nokucindezeleka, futhi zivikele izifo zesistimu yenhliziyo. Ngisho nalabo abaqale ukuzibandakanya ebudaleni obukhulile, qaphela imiphumela ngokushesha ngokwanele. Ngingathini, iqhaza lokuhamba empilweni yomuntu likhulu kakhulu.

Nazi izinzuzo eziyinhloko zendlela yokuphila esebenzayo:

  • Kukhulisa ukukhuthazela nokusebenza okuphelele - uba namandla, ukhathele kancane;
  • Ithuthukisa ukujikeleza kwegazi, futhi inyuse ukujikeleza kwegazi kuzicubu ze-adipose;
  • Kwandisa ukusetshenziswa kwamandla, okuvumela ukuthi wehlise isisindo;
  • Amasosha omzimba ayaqina;
  • Kwandisa ukumelana nengcindezi nemizwa ephelele;
  • Yehlisa ubungozi bokulimala ngenxa yokuthi ezemidlalo ziqinisa amalunga nemisipha;
  • Kuthuthukisa ukuqina kwamathambo, okuvimbela ubungozi bokuqhekeka kanye nokuthuthukiswa kwamathambo;
  • Ithuthukisa ukuxhumana kwe-neuromuscular and coordination of ukunyakaza.

Futhi lokhu akuzona zonke izinzuzo zokuqeqeshwa kanye nendlela yokuphila esebenzayo.

4. Qedela ukuphumula

Kubalulekile futhi, ukubuka impilo enempilo, ukuze ukwazi ukukhululeka ngokuphelele. Ngemuva kwakho konke, ukucindezelwa okungapheli, ukulayishwa ngokweqile kwengqondo kungaholela ezifweni ezingokwengqondo nezingokomzimba, yingakho kubaluleke kakhulu ukukwazi ukuphumula, hhayi ukunganaki iholide, futhi mhlawumbe ucabange nangezigaba zeyoga.

Yiba yisibonelo ezinganeni zakho

Uma ufuna ingane yakho ikhule iphilile futhi inamandla, khumbula: izingane ziphinda konke ngemuva kwabantu abadala, futhi isibonelo esiyinhloko lapha kuzoba nguwe nendlela yakho yokuphila. Sikweluleka futhi ukuthi unake lezi zimo ezilandelayo zendlela yokuphila enempilo yengane yakho:

  • ngangokunokwenzeka ukuhamba nokuba selangeni;
  • dlala imidlalo, uhole indlela yokuphila ephathekayo;
  • gcina inhlanzeko nokushisa okuhle efulethini (ama-18-20 degrees);
  • unikeze ingane ukudla okunempilo, okugcwele;
  • thenga izingubo ezenziwe ngezindwangu zemvelo;
  • thukuthelisa ingane ngamanzi;
  • ukukhulisa ingane ngosizo lothando nothando.

Ngokusebenzisa le mibandela, uzokwazi ukugwema izinkinga eziningi ngempilo yengane ngokuzayo.

Futhi-ke, umbono oqondile ubalulekile uma uthatha isinqumo sokuphila impilo enempilo. Abantu abanesimo esihle kuphela abangabhekana kalula nobunzima bendlela yokuphumelela (i-calorizator). Abakwazi ukuthinteka ekucindezelekeni, futhi ngaleyo ndlela bavikele ukuzivikela komzimba, okwenza kube lula ukubhekana nezifo futhi ngokuvamile bagule kancane.

shiya impendulo