Izincomo ezi-8 ezilula "zokusa okuhle":
1. Iphupho. Lala ngokwanele, kodwa ungalali kakhulu. Kubaluleke kakhulu ukulala ngokwanele nokulala ebusuku. Iqiniso liwukuthi ama-hormone abangela isifiso sokudla nokusutha angaphansi kwesigqi se-circadian (nsuku zonke) futhi, njengoba ucwaningo lubonisa, ukungalali ngokwanele noma ukungalali ebusuku kuholela ekwandeni kwesifiso sokudla, ngaleyo ndlela kube nomthelela ekudleni ngokweqile kanye nokubukeka kwesisindo esiningi. . Ukulala okuphelele kwawo wonke umuntu kunesikhathi esihlukile, ngokwesilinganiso kusuka emahoreni angu-6 kuye kwayi-8. Kodwa ungalali kakhulu! Umkhuba wokungalali kahle ngezimpelasonto noma ulale ntambama uholela ekungalinganisweni kwamahomoni, ukukhathala okuvamile, ukunganaki futhi kunomthelela ekukhuluphaleni.
2. Amanzi. Qala ekuseni ngengilazi yamanzi afudumele. Izinga lokushisa elilungile lamanzi lingaba ngu-60C, uma uthanda, ungangeza ijusi elincane likalamula kuwo. Amanzi, ikakhulukazi amanzi anolamula, ayindlela enhle yokwenza kusebenze uhlelo lokugaya ukudla kanye nomzimba wonke, akhuthaza ukukhishwa kwasekuseni (ukuhlanza amathumbu) nokulahlekelwa isisindo.
Khumbula ukuthi amanzi ashisayo angavusa isifiso sakho sokudla futhi aphazamise imikhuba yakho yasekuseni ngaphambi kokudla kwasekuseni. Ungakhohlwa ukuphuza namanzi usuku lonke. Ngokuphambene nenkolelo evamile, asikho isidingo sokuphuza amalitha angu-2-3 kuphela amanzi ahlanzekile, amanzi atholakalayo emzimbeni atholakala ezithelo, imifino, ngisho netiye nekhofi. Kunengqondo kakhulu ukuphuza amanzi hhayi ezingilazini, kodwa ngokuphuza, ngenkathi ufunda ukulandelela umuzwa wokoma. Kuyasiza futhi ukuphuza ingilazi yamanzi engu-0,5-1 ngaphambi kokudla ngakunye. Futhi gwema amakhaza futhi nakakhulu amanzi e-ice nama-lemonade amnandi.
3. Ishaja. Qala usuku lwakho ngokuzivocavoca okuncane. Kungaba imizuzu engu-5-10 ye-hatha yoga, indawo yokuzivocavoca ehlanganyelwe, noma imizuzu engu-1-2 kubha evundlile. Lokhu kuzokhipha iphimbo wonke umzimba futhi kuvuse ingqondo. Ngaphezu kwalokho, ukuvivinya umzimba okuncane ngaphambi kokudla kwasekuseni kusiza ukuzinzisa amazinga kashukela egazini, okuvimbela indlala futhi kuvimbele ukudla ukudla kwasekuseni.
4. Ukuzindla. Chitha okungenani imizuzu emihlanu ekuseni njalo ugxile esikhathini samanje. Umkhuba ulula: hlala ngokunethezeka neqolo eliqondile endaweni ethule, naka isimo somqondo wakho, landelela imicabango nemizwa. Ukuzindla akunayo ingcindezi futhi akubandakanyi umzamo nokwenza izinguquko kulokho okwenzekayo. Bheka nje ukuthi yini futhi ungazami ukuyiphazamisa nganoma iyiphi indlela. Ucwaningo oluningi luye lwabonisa ukuthi ukuzindla okufushane kwasekuseni kusiza ukunciphisa isisindo nokulawula imikhuba yokudla.
5. Amaprotheni kwasekuseni. Ungakunaki ukudla kwasekuseni, ngoba empeleni kusetha inkambo yosuku lonke. Bambalwa kuphela abantu abazuzayo ngokwenza ukukhanya kwasekuseni noma ukwenza ngaphandle kwakho, kwabanye, ukudla kwasekuseni okunenhliziyo kuwukudla okubalulekile. Ukudla kwasekuseni kunquma ukuthi uzozizwa ugcwele futhi wanelisekile kuze kube isidlo sasemini noma ukudla okulula okungapheli. Amaprotheni okudla kwasekuseni akhuthaza ukwehla kwesisindo ngokunciphisa amazinga e-ghrelin, i-hormone ebangela isifiso sokudla. Kodwa ukudla kwasekuseni okunama-carbohydrates amaningi kwandisa ukugcinwa kwe-ghrelin futhi ngaleyo ndlela kuvuselele isifiso sokudla futhi kuvimbele ukusutha. Ngakho-ke, i-oatmeal noma i-muesli yokudla kwasekuseni akuyona inketho engcono kakhulu. Kuwukuhlakanipha ukusebenzisa i-cottage shizi, iyogathi, ushizi, amantongomane, imbewu, okusanhlamvu kwamaprotheni, njenge-quinoa noma i-amaranth, nokunye ukudla kwasekuseni.
6. Ikhefu lamahora amabili. Khuthaza ingqondo yakho. Ekuqaleni, setha i-alamu futhi ugcine ikhefu lamahora amabili phakathi kwesidlo sasekuseni kanye nokudla okulandelayo (unganweba ikhefu libe ngamahora angu-5). Lo mkhuba olula ngeke nje unikeze ukulawula okwengeziwe ngendlela odla ngayo, kodwa uzoba yithuluzi elihle lokuzithiba. Futhi, ukugcina ikhefu elide phakathi kokudla kusiza ekwehliseni umthwalo emzimbeni futhi kubuyisele uhlelo lwe-enzymatic.
7. Ilanga. Vele uvule amakhethini. Ukukhanya kwelanga kunomphumela omuhle ohlelweni lwezinzwa, kuhlanganise nokukhishwa kwamahomoni "endlala", okusiza ukuqeda isisindo esiningi. Ngakho vula amafasitela noma, uma ilanga liphumile, thatha uhambo lwasekuseni lwemizuzu engu-15. Ukuchayeka elangeni futhi kuyindlela engcono kakhulu yokuhlangabezana nezidingo zomzimba wakho zikavithamini D. Futhi ukuthola uvithamini D owanele kungakusiza ulahlekelwe isisindo futhi kusize nasekuvimbeleni ukukhuluphala. Ngokwesilinganiso, ukuba selangeni imizuzu engu-15 (kucatshangwa ukuthi iningi lesikhumba lihlala livulekile) isikhathi esifanele sokuba umzimba ukhiqize amazinga anele kavithamini D. Uma uhlala “ngaphandle kwelanga, kufanele ucabange ngokuthatha uvithamini D. ngendlela yezithako zokudla.
8. Idayari. Qala "usuku lwakho oluhle" ngokubhala uhlu lwezinto okufanele uzenze bese uzama ukunamathela kuleso sifundo usuku lonke. Ngaphambi kokulala, buyekeza uhlu lwakho lwasekuseni futhi ubuyekeze (ngomlomo noma ngokubhaliwe) usuku lonke. Maka izenzakalo ezibalulekile, impumelelo, ukwehluleka, hlola isimo sakho kuwo wonke amazinga: ngokomzimba, ngokwengqondo, ngokomzwelo, njll. Lo mkhuba olula ukhuthaza isipiliyoni esijulile futhi ukhuthaza ukukhula kwangaphakathi. Ukugcina idayari yokudla usuku lonke kuyindlela elula yokuzithiba evame ukubukelwa phansi. Phakathi naleso sikhathi, ucwaningo luye lwabonisa ukuthi le nqubo elula ayisebenzi nje kuphela ekunciphiseni isisindo, kodwa futhi ilungele isiyalo sisonke.
Izinguquko ezimbalwa ezincane emikhubeni yakho yasekuseni zingaba isihluthulelo "sosuku oluhle" kanye nendlela elula yokugcina ibhalansi nobungqabavu. Ngaphezu kwalokho, kunomphumela omuhle ekulahlekeni kwesisindo kanye nokuthuthukiswa kwezempilo jikelele. Ungakunaki ukusa!