Incazelo jikelele yalesi sifo
Umlutha wokugembula (umlutha wokugembula) - umlutha wokugembula (inqubo yawo), kubhekisa enqwaba yotshwala nezidakamizwa.
Izimpawu eziyinhloko ezibonakalayo ezihlukanisa umlutha wokugembula kumuntu ojwayelekile
- Isikhathi esiningi sinikelwa emidlalweni.
- Ukulahlekelwa ukulawula isimo empilweni, ukugxila ngokuphelele ekuwineni nasenqubeni yomdlalo.
- Isikhathi ngasinye, isikhathi esiphakathi kwemidlalo siyancipha.
- Ukuba khona kwezikweletu kanye nokuntuleka kwemali okuphakade.
- Isikhathi esingaphezu kwesisodwa umuntu enze izethembiso zokuyeka imidlalo, ayilahle eyedwa, kepha konke akuphumelelanga.
- Ngemuva kokulahleka, umdlalo uqala futhi ukuze "uzuze" isikweletu.
- Ngokuphindaphindiwe amanga ngokungadlali.
- Akumisi ubukhona bomndeni nezingane (ungesabi ukulahlekelwa yibo).
- Ukuphazamiseka kokulala, ukuphazamiseka kwesifiso sokudla, ukungalingani kokuziphatha.
- Uma elahlekile, udlulisela icala komunye.
Izizathu zokudonsela phansi maqondana nemidlalo:
- 1 umuntu wakhulela emndenini ongathandeki;
- 2 ukukhuliswa okungalungile;
- 3 ukukhathazeka ngesimo sezezimali;
- 4 umbono wokuthi konke kuyathengwa futhi kuyathengiswa;
- 5 izihlobo noma abangane banolwazi ngemidlalo;
- 6 ukuzibandakanya "nokuthanda izinto ezibonakalayo";
- 7 okubhaliwe kubekwe ezingeni eliphakeme kunelikamoya;
- 8 ukucindezeleka;
- 9 ukuphuza ngokweqile;
- 10 ukuntuleka kwamagugu omndeni.
Izigaba zokulutha ukugembula:
- isigaba sokuwina (imidlalo yokuqala, ukuwina okungahleliwe);
- isigaba sokwehluleka (ukuziqhayisa ngomdlalo ozayo, ukudlala wedwa, imicabango ichichima kuphela ngemidlalo kanye nokuwina okungenzeka, ukungena ezikweletini, ukungakwazi ukuzikhokha, ukwenqaba ukukhokha isikweletu);
- isigaba sokuphoxeka (ukulahlekelwa yidumela elihle emsebenzini, ekhaya, ukwanda kwesikhathi semidlalo nokubheja, ukushiya abathandekayo, izikweletu ezinkulu, ukuvuswa konembeza, ukudangala isikhathi eside, ukuzama ukuzibulala noma ukuwela ekucindezelekeni kotshwala) .
Imikhiqizo ewusizo yokuluthwa ukugembula
Ukuze sisize othandekayo wakhe aqede ukugqilazwa ukugembula, ngaphezu kosizo lwengqondo nemisebenzi, isiguli sidinga ukudla ukudla okunomphumela wokulalisa nokucindezela.
Ukufeza lo mphumela, kufanele udle:
- Ushokoledi (omnyama omunyu impela) - ukhokho ubuyisela amandla ngenxa ye-theobromine ne-endorphin (ebizwa ngokuthi "i-hormone yenjabulo"), futhi ithuthukisa uhlelo lokugaya ukudla, ngenxa kavithamini E, ibulala ama-radicals amahhala, i-magnesium izosiza ukujwayelekile kohlelo lwezinzwa , i-phosphorus izoqinisa amalunga. Ushokoledi uthuthukisa ukusebenza kobuchopho, unikeza ukuqhuma kwamandla.
- Amantongomane nembewu (ikakhulukazi ama-alimondi nembewu yamathanga) - gcwalisa umzimba ngamafutha owusizo futhi anomsoco okwenza imisebenzi yepheshana emathunjini ibe yindilinga, ithobe ngenxa ye-folic acid, engeza amandla namandla.
- Ukudla kwasolwandle (leli qembu lihlanganisa ama-rolls ne-sushi) - liqukethe amavithamini A, B, D, PP, E, azinzisa isimiso sezinzwa esiyinhloko, akhulise ukusebenza kobuchopho, anikeze amandla futhi abe muhle.
- Izitsha zenyama - ukwandisa ukusebenza kahle, ucebise umzimba ngamaminerali awusizo namavithamini (B, E, potassium, zinc, magnesium, iodine, fluorine, iron, manganese).
- I-Broccoli iwukudla okuhle kokudambisa ukukhathazeka, ukuhlaselwa ukwethuka nokudabuka.
- Upelepele oshisayo (upelepele) nezinye izinongo - shayela igazi, elandisa kakhulu ithoni.
- Ubisi nemikhiqizo eyenziwe kuyo, okungukuthi i-cottage shizi, ushizi ne-yogurt, isiza ekukhiqizeni i-serotonin, ivuselela futhi inikeze ukubukeka okusha.
- Izinhlamvu (i-buckwheat, irayisi, i-oatmeal, i-pearl yebhali, i-muesli, iphalishi lebhali) - ngenxa yefayibha, zinemiphumela yokudla neyokuthambisa, zisiza ukususa umuzwa wendlala, futhi zinciphise nokuqwasha.
- Ubhanana - unikezwe imizwa emihle, unikeze isimo sengqondo esihle nokuzola. Lokhu kutholakala ngosizo lwe-glucose, sucrose, fructose, potassium, B6, C, E, okuyingxenye kabhanana.
- Amajikijolo (ikakhulukazi ama-strawberries, ama-strawberries, ama-raspberries, ama-blueberries, ama-currants) - susa ukucasuka, ukwesaba, ukukhathala (i-ascorbic, i-folic acid, i-fiber, amavithamini asiza kulokhu).
Imithi yendabuko yokulutha ukugembula
- 1 Isinyathelo sokuqala ukushintshela isiguli kwesinye, intshisekelo (noma inentshisekelo phambilini), icala, umsebenzi ongathatha isikhathi esiningi sokudlala ngangokunokwenzeka. Ngakho-ke, kancane kancane i-gamer izohamba kude negeyimu futhi kancane kancane ukuqhuma kwesasasa ne-adrenaline egazini kuzokhohlwa.
- 2 Ukuze uqede ukuqwasha, ukucasuka kanye nemizwa yokukhathazeka ehlala njalo, ama-decoctions wamakhambi alandelayo azosiza ngokushisa ngokweqile: i-lemon balm, i-mint, i-valerian, i-hops (izigaxa zayo), i-motherwort, i-oregano, i-yarrow, itiye le-ivan, isinamoni enoju.
- 3 Kuwusizo ukuphuza ijusi le-beet noju (isilinganiso esingu-1 kuye ku-1). Thatha kathathu ngosuku ngaphambi kokudla, amagremu angama-30.
- 4 Amajikijolo eViburnum. Kudingeka zishiswe futhi zigcwaliswe ngamanzi ashisayo. Phuza lo mhluzi usuku lonke.
- 5 Thatha okugeza okuphumuzayo nokuphumuzayo: nge-infusions ye-chamomile, i-lemon balm, i-mint.
Note: Ayikho indlela ethize yokwelashwa kwendabuko yokulutha ukugembula (ngemuva kwakho konke, lesi yisifo sezengqondo kuphela), ngakho-ke lezi zindlela kufanele zisetshenziswe ukwengeza osizweni lochwepheshe, okudingeka ukuthi uphendukele kulo dokotela okhethekile, ngokwesibonelo , udokotela wezifo zengqondo.
Imikhiqizo eyingozi neyingozi yokuluthwa ukugembula
Awukwazi ukudla ukudla okubandakanyekayo futhi okunomthelela ekubhujisweni kwamangqamuzana ezinzwa, ukwandisa i-cholesterol, equkethe amafutha e-trans. Nalu uhlu lwemikhiqizo enjalo:
- ukudla okusheshayo, ukudla okusheshayo, ama-chips, ama-croutons;
- amabhisikidi, amaqebelengwane, imikhiqizo kafulawa (olungiselelwe ezimbonini nasemafektri e-confectionery);
- utshwala;
- itiye elinamandla;
- ikhofi;
- imikhiqizo eyenziwe ngobuchwepheshe;
- izivimbeli;
- ukudla okunama-pesticides;
- imikhiqizo yokudla enekhodi "E".
Ososayensi benza izifundo, ngenxa yalokho kwatholakala ukuthi abantu abathatha le mikhiqizo baba novalo kakhulu, banolaka, futhi bakhulisa ukucasuka. Ukuziphatha okunjalo kuzoba nomthelela omubi kakhulu kumlutha wokugembula futhi kusize ekuweleni ekucindezelekeni (uma ehluliwe) noma ukungena esigabeni esibi nakakhulu sesifo.
Qaphela!
Abaphathi abanacala nganoma yimuphi umzamo wokusebenzisa imininingwane oyinikiwe, futhi akuqinisekisi ukuthi ngeke ikulimaze wena uqobo. Izinto zokwakha azinakusetshenziselwa ukunquma ukwelashwa nokwenza ukuxilongwa. Njalo thintana nodokotela wakho onguchwepheshe!