Kuqhelekile ukuziva uxinezelekile kwaye wothukile xa ufumanisa ukuba unomhlaza. Usenokuba nemibuzo emininzi engqondweni yakho, efana nokuthi "Kwenzeka ntoni ngoku?" kunye nokuthi "Ngaba ubomi bam buphelile?" Kodwa oku kukuqala nje kwedabi, hayi ukuphela. Awuwedwa kweli dabi. Zininzi izinto onokuzenza ukuze unyamekele umzimba nengqondo yakho ngelixa usenza unyango kwaye ulisebenzise kakuhle eli xesha. Ngoko ke, masithethe ngaloo nto.
Masitye ngobulumko.
Eyona ndlela ilungileyo yokufumana amandla emzimbeni wakho ngeli xesha kukutya ukutya okunesondlo esifanelekileyo . Oku kuya kukunika amandla kunye namandla owadingayo ukuze unyamezele unyango lwakho. Zama ukongeza ezinye zezi zinto ekutyeni kwakho.
| Izinto onokuzitya ngakumbi | Izinto ekufuneka zincitshiswe okanye ziyekwe |
|---|---|
| Iziqhamo nemifuno emitsha (enemibala emininzi) | Ukutya okucutshungulweyo - izinto ezifana neesoseji, iibhola zenyama |
| Iinkozo ezipheleleyo - irayisi ebomvu, i-oats, i-millet | Inyama ebomvu - inyama yenkomo, inyama yengulube, inyama yebhokhwe |
| Ubisi olunamafutha aphantsi - ubisi olunamafutha aphantsi, iyogathi | Iidizethi ezimnandi - iikeyiki, iipudingi, iibhisikithi |
| Inyama nentlanzi engenamafutha aneleyo - inkukhu (isusiwe ulusu), intlanzi encinci | Ukutya kobisi okunamafutha amaninzi – itshizi, ibhotolo |
Ngexesha lonyango lwakho, umzimba wakho usenokufuna iiproteni kunye neekhalori ezongezelelweyo. Nangona kunjalo, iziphumo ebezingalindelekanga ezifana nokucaphuka, ubunzima bokuginya, kunye nokuqhina kwesisu zinokukwenza uzive ulambile kakhulu. Musa ukuhlala ungatyi ngeli xesha. Thetha nogqirha wakho okanye ingcali yesondlo malunga nendlela yokwenza ukutya okunempilo, okulula ukukutya, nokunesondlo okukusebenzelayo.
Masibe nomdla ngakumbi yonke imihla.
Ngezinye iintsuku ungaziva ngathi awunakuzinceda konke konke, kodwa ukwenza umthambo nanini na xa kunokwenzeka kubalulekile kwimpilo yakho yomzimba nengqondo.
Ukuzilolonga kuqinisa izihlunu zakho, kuphucula ukulinganisela kwakho, kwaye kunceda ekunciphiseni ukudinwa, uxinzelelo kunye nokudakumba. Ezinye izifundo zibonisa ukuba kunokwandisa ubomi bakho.
Zama ukwenza ubuncinci imizuzu engama-30 yomsebenzi we-aerobic ngosuku. Nokuba yinto elula njengokuhamba ngokukhawuleza, ukudada, okanye ukwenza igadi kulungile. Kungcono nangakumbi ukuba ungenza uqeqesho lokuqinisa umzimba iintsuku ezimbalwa ngeveki.
Kodwa khumbula, ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga, ngokuqinisekileyo kufuneka uthethe nogqirha wakho. Uza kukuxelela ukuba zeziphi imithambo ezilungele imeko yakho. Emva koko, khetha umsebenzi owuthandayo nowuthandayo.
Masigcine ubunzima obusempilweni.
Umhlaza kunye nonyango lwawo lunokubangela utshintsho kubunzima bomzimba wakho. Usenokulahlekelwa bubunzima ngexesha lonyango ngenxa yokulahlekelwa ngumdla wokutya kunye nemiphumo emibi. Kwakhona, ezinye iindlela zonyango, ingakumbi ezo zomhlaza ezinxulumene namahomoni ezifana nomhlaza webele kunye nomhlaza weprostate, zinokubangela ukwanda kobunzima bomzimba.
Buza ugqirha wakho ukuba bubungakanani ubunzima obusempilweni obuhambelana nobude bakho. Zama ukufikelela kobo bunzima ngokudibanisa ukutya okulungileyo, umthambo, kunye nemikhwa enempilo (njengokunciphisa ixesha olichitha uhleli kwaye ubukele iTV).
Hlala unxibelelene nosapho kunye nabahlobo.
Ngamaxesha anzima anje, kubaluleke kakhulu ukuba nenkqubo yenkxaso onokuyithemba nonokuyithemba.
Ukuba umntu ucela ukukunceda, nokuba kukuya evenkileni akuthengele into ethile, ukunceda ngomsebenzi wasekhaya, ukukukhapha ukuya kugqirha, okanye ukulungiselela isidlo, ungabi nazintloni zokukwamkela. Kwakhona, licebo elihle ukuhamba nomntu ukuya kugqirha. Ngale ndlela, uya kukhumbula yonke into ethethwa ngugqirha.
Kubalulekile nokuba nomntu onokuthetha naye ngeemvakalelo zakho. Ukongeza kusapho nabahlobo, ukuba unako, joyina iqela lenkxaso labaguli abanomhlaza.Ukuthetha nabantu abakhe baba namava afanayo kunokukunceda uzive ungedwa kwaye kukunike uluvo lokuba "Andingomntu ndedwa odlula kule meko." Ugqirha wakho unokukunceda ufumane iqela lenkxaso, nokuba likwi-intanethi okanye lithetha nawe, elilungele wena.
Masiziphephe ngokupheleleyo ukutshaya notywala.
Ukuyeka ukutshaya
Ukuba uyatshaya, ngoku lixesha elifanelekileyo lokuyeka. Ukuyeka ukutshaya nokungatshayi umsi osetyenziswa ngabanye abantu akuyi kukwenza ube sempilweni nje kuphela, kodwa kuya kukukhusela nakwingozi yokuba nezinye iintlobo zomhlaza.
Musa ukuyeka emva kokuba uzama ukuyeka. Kungathatha imizamo emininzi ngaphambi kokuba uyeke ekugqibeleni. Abantu abaninzi bakufumanisa kunzima ukukwenza oku bodwa. Ngoko cela uncedo kugqirha wakho. Angakuxelela ngamayeza okanye ezinye iindlela ezinokukunceda uyeke ukutshaya.
Ukuthintelwa kotywala
Ukusela utywala kunokunyusa umngcipheko weentlobo ezithile zomhlaza. Kunokuchaphazela amayeza athile ngexesha lonyango kwaye konyuse iziphumo ebezingalindelekanga, ezifana nezilonda emlonyeni. Ukusebenzisa utywala njengesisombululo soxinzelelo lomhlaza nako akunampilo.
Ukuba usela utywala, zinike isiselo esinye ngosuku kubafazi kunye neziselo ezimbini ngosuku kumadoda. Ukuba awuseli utywala, musa ukuqala.
Ungaphoswa kukubona ugqirha.
Hlala unxibelelana neqela lakho lezonyango. Ungaze uphoswe ziintlanganiso okanye uhlolo. Emva konyango, qiniseka ukuba uyazi ukuba zeziphi iimpawu ekufuneka uzijonge kunye novavanyo lovavanyo ekufuneka ulwenze. Ungathandabuzi ukubuza ugqirha wakho ngayo nayiphi na imibuzo onayo, iimvakalelo zakho, okanye into onokuyilindela kwixesha elizayo.
Umyalezo Wokuya Ekhaya
- Ukutya okunesondlo nokulinganiselayo kubalulekile ukuze umzimba unike amandla ngexesha lokulwa nomhlaza.
- Ukuzilolonga kancinci yonke imihla kuya kukwenza ube namandla emzimbeni nasengqondweni.
- Thetha nogqirha wakho uze uzame ukugcina ubunzima bakho busempilweni.
- Awuwedwa kolu hambo. Cela uncedo kusapho nakubahlobo. Joyina iqela lenkxaso.
- Yeka ukutshaya ngokupheleleyo. Nciphisa ukusetyenziswa kotywala.
- Ungaze uphoswe ziingcebiso zonyango kunye novavanyo olucwangcisiweyo. Hlala unxibelelana rhoqo nogqirha wakho.
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