⚡ Interactive Clinical Tool
BMI Calculator
Know your body mass index (BMI) and weight classification
1. Yenza ukutya okunempilo kube lula
Ukutya okunempilo kwentliziyo kulula kakhulu, kodwa sikwenza kube nzima kakhulu.- Nciphisa ukutya okunamafutha amaninzi agcweleyo (umz. ukutya okuqhotsiweyo, inyama ecutshungulwayo)
- Yandisa ukutya kwakho iziqhamo nemifuno .
- Musa ukufuna izinto ezineswekile ecoliweyo (umz., iziselo ezineswekile, iikeyiki, iibhisikithi).
- Faka ukutya okunamafutha asempilweni, njengee-nuts, ukutya okutyebileyo kwi-fiber , kunye neentlanzi .
2. Ziqhelise ukufunda iilebheli xa uthenga iimveliso evenkileni.
Xa uthenga nakuphi na ukutya okuza kwipakethi, ebhokisini, okanye kwitini, yenza umkhwa wokufunda i-Nutrition Facts Label engasemva kwayo. Rhoqo, olu hlobo lokutya olulungisiweyo lunokuba netyuwa eninzi (isodium) kunokuba sicinga. Cinga ngetyuwa engakanani ekwipakethi yeesoseji okanye iinoodles ozityayo yonke imihla. Kodwa rhoqo, kukho iindlela ezinesodium ephantsi kwezo zinto zifanayo evenkileni. Ukwenza olo tshintsho luncinci, kunye nokunciphisa inani letyuwa oyongezayo ekutyeni kwakho, kunokuba nefuthe elikhulu kwimpilo yakho. Xa unciphisa inani letyuwa ekutyeni kwakho, uxinzelelo lwakho lwegazi luya kuqala ukulawula kwixesha elifutshane, njengenyanga.
✨ Clinical nutrition
Verified Partner
Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →3. Qinisa umsipha obaluleke kakhulu emzimbeni
Uyazi ukuba yintoni leyo? Yintliziyo yakho leyo.. Njengayo nayiphi na eminye imisipha, kufuneka uqinise intliziyo yakho ngokuyinika umsebenzi othile. Oko kuthetha ukuzilolonga. Oku akufuneki kube yinto oyenzayo ejimini. Ungayifaka kwimisebenzi yakho yemihla ngemihla.- Mhlawumbi ungahambahamba nenja yakho yasekhaya kancinci.
- Ungenza ingoma encinci kwaye udanise ngelixa usenza imisebenzi yasekhaya.
- Ungayizama ngokubukela ividiyo yeyoga kwi-intanethi.
- Ungakhwela ibhayisekile enothuli egaraji uze uhambe kancinci.
Zama ukuzilolonga ubuncinane imizuzu engama-30 ngosuku, ubuncinane iintsuku ezi-5 ngeveki. Oko kukuthi imizuzu eli-150 ngeveki.Xa ulawula ukutya kwakho kunye nokuzilolonga ngale ndlela, ubunzima bakho obugqithisileyo buya kuncipha. Ukunciphisa ubunzima obuncinci kuya kuba luncedo olukhulu ekunciphiseni amayeza akho .
4. Nciphisa ukusetyenziswa kotywala
Ukusela utywala kakhulu kunokunyusa uxinzelelo lwegazi. Ngoko ke ukuba ucinga ngokunciphisa amayeza akho, kufuneka ulumke nangalo mba. Akunyanzelekanga ukuba uyeke ngokupheleleyo. Kodwa gcina umda. Ngokubanzi, kufanelekile ukunciphisa isiselo esinye esiqhelekileyo ngosuku kubafazi kunye nezimbini kumadoda .5. Ziqhelise ukuzola ingqondo yakho.
Uxinzelelo lubangela izifo ezininzi ngendlela engaqondakaliyo, ezinje ngoxinzelelo lwegazi oluphezulu kunye nesifo seswekile. Ngoko ke, ukugcina ingqondo yakho izolile kufana nonyango.- Hlala phantsi uthule. Phefumla. Phinda: Yonke imihla imizuzu eli-15-20, hlala endaweni ezolileyo, uvale amehlo akho, uze uphefumle nzulu. Khupha umoya kancinci. Le nto ilula iya kukunika isiqabu esikhulu kuxinzelelo lwakho lwegazi.
- Lawula ixesha lakho: Musa ukuzama ukuthi 'ewe' kuyo yonke into. Musa ukoyika ukuthi 'Andinakukwenza oku' ukuba udiniwe okanye awunaxesha.
- Chonga izinto ezibangela uxinezeleko: Chonga izinto ezikwenza ungakhululeki nezikucaphukisayo, kwaye uhlale kude nazo kangangoko unako.
6. Yeka ukutshaya ngokupheleleyo
Le yinto ekufuneka uyenze ngokupheleleyo. Ziphephe ngokupheleleyo iicuba kunye nezinye iintlobo zecuba.Ukuba uyatshaya, ukuyeka ukutshaya yindlela entle yokunciphisa uxinzelelo lwakho lwegazi, ukuhlaselwa yintliziyo, kunye nomngcipheko westroke. Nokuba awutshayi, ukuba phakathi kwabanye abantu abatshayayo (umsi otshayayo) kubi ngokufanayo kwimpilo yakho.7. Xoxa nogqirha wakho ngako konke oku.
Le yeyona nto ibalulekileyo. Yazisa ugqirha wakho ukuba uqala ukwenza olu tshintsho kwindlela ophila ngayo. Angakuxhasa imizamo yakho. Njengoko impilo yakho iphucuka (uxinzelelo lwegazi, amanqanaba eswekile), nguye oza kugqiba ukuba, ngobungakanani, kwaye nini, unganciphisa amayeza akho.Isilumkiso: Musa ukunciphisa umthamo, ukutshintsha umthamo, okanye ukuyeka ukuthatha amayeza akho ngaphandle kwengcebiso kagqirha wakho nangasiphi na isizathu. Ukwenza njalo kunokuba yingozi kakhulu.Ugqirha wakho, ukuba kuyimfuneko, angakuthumela kwenye ingcali, njengogqirha wezondlo, ukuze akuncede kolu hambo.
| Utshintsho kwindlela yokuphila | Iingenelo eziphambili |
|---|---|
| Ukutya okunempilo | I-cholesterol, uxinzelelo lwegazi kunye nokulawula ubunzima. |
| Ukuzilolonga rhoqo | Uxinzelelo lwegazi oluphantsi, amanqanaba eswekile egazini, kunye nobunzima. Iqinisa intliziyo. |
| Ukunciphisa ityuwa (i-sodium) | Inceda ekulawuleni uxinzelelo lwegazi ngokukhawuleza. |
| Ulawulo loxinzelelo | Uxinzelelo lwegazi oluphantsi, impilo-ntle yengqondo eyandayo. |
| Ukuyeka ukutshaya | Umngcipheko wokuhlaselwa sisifo sentliziyo kunye nesifo sohlangothi uncitshiswe kakhulu. |
Kuza kuthatha ixesha elingakanani ukubona iziphumo ezivela kwezi nguqu?
Oku kuyahluka kumntu nomntu. Kuxhomekeke ekubeni ungakanani na umkhiqizo wakho kunye nendlela umzimba wakho osabela ngayo kuwo. Kodwa ngokubanzi, kwiinyanga ezi-3 ukuya kwezi-6, kuya kufuneka ubone utshintsho oluhle kuxinzelelo lwakho lwegazi, ubunzima, iswekile yegazi, kunye namanqanaba e-cholesterol. Uya kuziva ungcono kwaye uphumle ngakumbi.Umyalezo Wokuya Ekhaya
- Amayeza ezifo ezingapheliyo ezifana noxinzelelo lwegazi, i-cholesterol, nesifo seswekile anokuncitshiswa ngokwamkela indlela yokuphila enempilo.
- Qala ngotshintsho oluncinci nolulawulekayo kwindlela otya ngayo kunye nokuzilolonga.
- Ukulawula uxinzelelo kunye nokuyeka ukutshaya kunempembelelo enamandla kwimpilo yakho.
- Yiba nomonde. Ezi zinto zithatha ixesha ukubonisa iziphumo.
- Eyona nto ibalulekileyo: Ungaze utshintshe idosi okanye ixesha lamayeza akho ngaphandle kwemvume kagqirha wakho.
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