Ukuthuthukisa impilo ngokudla okunempilo nokuzivocavoca
Khawulela ukudla kwakho kwekhalori. Kungenzeka ukuthi awuzange ube nesizathu sokuzikhawulela ekudleni futhi uqhubeke nanoma yiluphi uhlobo lokudla ngaphambilini, kodwa manje kufanele ukwenze. Ucwaningo lubonisa ukuthi abantu abadla ngaphansi kuka-25% kunokuvamile abavamile ukugula. I-cholesterol yakho, i-triglyceride kanye namazinga omfutho wegazi azoba phansi, okuholela empilweni engcono. Kodwa lokhu akusho ukuthi udinga ukulamba, vele udle kancane kunokujwayelekile. Izilwane ezidla inyama kanye nabadla imifino kungcono kakhulu ekugwemeni ukudla okuthengwa esitolo okunoshukela omningi, usawoti, amafutha nezinye izinto eziyingozi.
Thatha amavithamini amasosha omzimba. Ngaphambi kokwenza lokhu, khuluma nodokotela wakho, ozokutshela ukuthi yimaphi amavithamini nezakhi ezilahlekile futhi atusa amavithamini amahle. Nokho, ungakhohlwa ukufaka ukudla okunovithamini A, C, D, iron, nezinc.
Phumela ngaphandle. Thola izaba zokuphumela ngaphandle, noma ngabe ucabanga ukuthi kuyabanda. Umzimba wakho udinga umoya-mpilo ukuze unyakaze futhi lokhu kunikeza amangqamuzana akho amandla adingekayo. Gqoka ngokufudumele futhi uhambe ngezinyawo noma ugijime, thatha inja yakho uhambo olude, hamba uyothenga amabhlogo ambalwa ukusuka ekhaya lakho. Okudingayo nje ukuba ngaphandle.
Ukuzivocavoca. Yenza i-cardio ukuze inhliziyo yakho iphampe futhi igazi lakho lihambe. Iqinisa amasosha omzimba futhi isiza nasekunciphiseni isisindo, iqinise imisipha futhi ilwe nokuvuvukala nezifo. Ukuzivocavoca kusiza kanjani ekuqiniseni amasosha omzimba? Into ewukuthi ngesikhathi sokusebenza ngokomzimba, amangqamuzana amhlophe egazi akhiqizwa alwa namabhaktheriya amabi nama-virus.
Yidla ukudla okunempilo. Futhi futhi mayelana nokudla. Yidla kancane ukudla okugayiwe. Ukudla okunomsoco kuzokwenza umzimba wakho uqine futhi kusize ukugcina amasosha akho omzimba esesimweni esihle. Phuza amanzi anele bese uzama ukudla ukudla okuphilayo. Yidla imifino, amasaladi, imifino ekhanyayo (kodwa yemvelo) nezithelo. Faka i-ginger, amawolintshi nesweli ekudleni kwakho.
Ukuthuthukisa impilo ngemikhuba emisha
Funda ukukhululeka. Ukucindezeleka kubangela ukwehla kokuzivikela komzimba. Amazinga e-cortisol aphansi agcina umzimba wakho unempilo, kodwa uma ucindezelekile, ulala kancane, uvivinye umzimba, futhi udle kakhulu, konke okuholela ezifweni. Kukhona amahomoni okucindezeleka abizwa ngokuthi i-glucocorticoids. Ngokuhamba kwesikhathi, lawa mahomoni adala umonakalo ohlelweni lwakho ngokuvimba amanye amaseli. Uma lokhu kwenzeka, uba sengozini yokungenwa ngisho namagciwane abuthaka kakhulu.
Cabanga kahle. Kubalulekile ukuthi imicabango yakho ibe eyakhayo. Ucwaningo luveza ukuthi abantu abajabule abangenandaba nokugula abaguli! Kuvele ukuthi imicabango eyakhayo ikhiqiza amasosha omzimba amaningi, nakuba ososayensi bengakaqondi ukuthi kungani.
Hlanganyela nabantu. Ucwaningo selukhombise kudala ukuxhumana phakathi kwesizungu nokuzihlukanisa nomphakathi kanye nempilo ebuthaka. Singabantu futhi sidinga ukusebenzela umphakathi. Chitha isikhathi nabangane, umndeni, ujabulele ukuxhumana. Ngena ezemidlalo nabangane, ngaleyo ndlela "ubulale" izinyoni ezimbili ngetshe elilodwa.
Gwema ugwayi, utshwala nezidakamizwa. Konke lokhu kulimaza impilo yakho, kwenza umzimba wakho buthaka nsuku zonke. Lezi zinto zenza izinto zibe nzima, zikwenze umlutha. Ugwayi, izidakamizwa notshwala kuwubuthi. Ngezinye izikhathi umphumela wabo awuzwakali, kodwa kunjalo.
Lala ngokwanele. Lokhu kusho njalo ebusuku. Ukulala okwanele kukhulula ingcindezi futhi kuvumela umzimba wakho ukuba ululame emisebenzini yansuku zonke. Ucwaningo lwango-2009 lwathola ukuthi abantu abalala ngaphansi kwamahora angu-7 bandisa amathuba okuba bangenwe umkhuhlane. Ngokuhamba kwempilo yethu, kungaba nzima ukuthola amahora angu-7 okulala njalo ebusuku, kodwa kubalulekile uma ufuna ukuhlala unempilo. Ukulala ngaphambi kwesidlo sasemini ngezimpelasonto nakho akudingekile, njengoba lokhu kubangela ukukhathala okwengeziwe phakathi nesonto.
Gcina inhlanzeko. Ngaphezu kokugeza okuvamile, udinga ukwenza ubuncane bezinqubo zokuhlanzeka:
- Sebenzisa isanithayiza yesandla. Hlukana nensipho ezindaweni zomphakathi ngoba ingangcoliswa amagciwane. Kunalokho, khetha idivayisi ene-dispenser. – Hlale usule izandla zakho kahle. Izandla ezimanzi zingahlakulela amagciwane. – Hlanza amazinyo akho, xubha ulimi lwakho, cwecwe, geza umlomo wakho. Imilomo yethu igcwele amagciwane. Ukungahlanzeki emlonyeni kuhambisana nezifo ezimbi kakhulu kunomkhuhlane ojwayelekile, njengesifo sikashukela.
Thatha inhlanzeko uye kwelinye izinga. Nazi izinto ezimbalwa ezihamba ngaphezu kwesilinganiso esingenalutho kodwa futhi ezikusiza ukuthi ube nempilo engcono:
– Geza izandla njalo uma ufika ekhaya. - Gwema izibambo zeminyango. Sebenzisa indwangu noma napkin ukuvula iminyango ezindaweni zomphakathi. Uma lokhu kunzima, khona-ke ungathinti ubuso bakho ngezandla zakho ngemva kokuxhumana neminyango. - Geza izandla ngemuva kokuxhumana nabantu ongabazi. – Lapho ulungisa ukudla, gqoka amagilavu akhethekile. Ungathinti lutho ezindaweni zomphakathi. Sebenzisa amathawula ephepha, iphepha lasendlini yangasese kanye nezicubu ukuze ugeze indlu yangasese, uvule umpompi, njll. Futhi ungakhohlwa ukugqoka isimo sezulu, gqoka isikhafu esivala umphimbo wakho, thatha isambulela kanye nawe futhi ugqoke izicathulo ezingangeni manzi.