Kuqhelekile ukuba uzive wothukile kwaye uloyiko olukhulu xa ufunyaniswa ukuba unomhlaza webele. Kodwa into yokuqala ekufuneka uyikhumbule kukuba awuwedwa kweli dabi. Ukunyamekela umzimba nengqondo yakho kakuhle ngelixa usenza unyango kuya kukunika amandla owadingayo ukuze uphumelele kweli dabi. Ngoko ke, eli nqaku liza kukunceda udlule kweli xesha linzima kwaye livule indlela yobomi obusempilweni. Masithethe ngalo.
Masilumke ngento esiyityayo neyiselayo.
Ukutya okunempilo nokulungileyo kufana nomhlobo osenyongweni womzimba wakho ngeli xesha. Akukho luhlu luthile lokutya olufanele umntu onomhlaza. Oku kuphathelele ukutya okunempilo ekufuneka sikutye sonke.
- Iziqhamo nemifuno: Zama ukutya ubuncinane iikomityi ezi-2 1/2 ngosuku. Faka iziqhamo nemifuno enemibala eyahlukeneyo, efana noluhlaza obumnyama, obomvu, noorenji, ekutyeni kwakho. Iivithamini kunye nee-antioxidants ezibonelela ngazo zinceda ekulungiseni iiseli zakho.
- Iinkozo ezipheleleyo: Xa uthenga isonka kunye neenkozo, khetha ezo zenziwe ngeenkozo ezipheleleyo eziyi-100%. Iinkozo ezipheleleyo ezifana nerayisi emdaka, i-buckwheat, kunye ne-oats zilungile. Ezi zibonelela ngokubonelela ngamandla rhoqo emzimbeni, zikunceda uhlale unamandla imini yonke.
- Amafutha alungileyo: Musa ukoyika amafutha. Kukwakho namafutha alungileyo abalulekileyo emzimbeni. Amafutha angahluthwanga, afumaneka kwizinto ezifana neepinati, iicashews, iiavokhado, kunye neoyile yomnquma, alungile emzimbeni.
Eyona nto ibalulekileyo kukutya ukutya okunesondlo esifanelekileyo. Thetha nogqirha wakho okanye ingcali yesondlo malunga nendlela yokucwangcisa ukutya kwakho ukuze ufumane zonke izondlo ozifunayo, endaweni yokutya uhlobo olunye kuphela.
Kubaluleke kakhulu ukunciphisa inyama ebomvu (inyama yenkomo, inyama yehagu), inyama ezicutshungulweyo ezifana neesoseji, iziselo ezineswekile, ukutya okunencasa yokwenziwa , kunye notywala kangangoko kunokwenzeka.
Ungalibali ukusela amanzi amaninzi!
Njengoko umzimba wakho uphola, ingakumbi ngenxa yonyango lomhlaza, iziphumo ebezingalindelekanga (umz. ukuhlanza, urhudo, umkhuhlane) zinokubangela ukuba umzimba wakho ulahlekelwe ngamanzi amaninzi. Ngoko ke, kubalulekile ukusela ubuncinane iiglasi zamanzi ezisi-8-10 ngosuku . Ukuba uyonqena ukusela amanzi, zama ezi zinto:
- Iti yemifuno - efana nejinja , i-coriander
- Ijusi yeziqhamo ezintsha kunye namanzi ongeziweyo
- Ubisi lwesoya olungenamafutha
Musa ukuzisela iziselo ezifana notywala, iti enamandla, kunye neesoda ezine-caffeine, kuba ezi zinto zinokuwucoca umzimba ngakumbi.
Qhubeka Uhamba
"Luhlobo luni lomthambo olu?" usenokuba ucinga. Kodwa uphando lufumanise ukuba abantu abahlala besebenza emva kokuba befunyenwe benomhlaza baphila ixesha elide. Umthambo ukwanyusa amandla akho, imo yakho, kwaye unciphise uxinzelelo kunye nexhala.
Akunyanzelekanga ukuba wenze umthambo omninzi. Nantoni na ephakathi ilungile.
| Uhlobo lokuzilolonga | Imizekelo |
|---|---|
| Ukuzilolonga okuPhakathi | Ndisenza umsebenzi omncinci egadini, ndihamba ngokukhawuleza, ndidanisa ingoma emnandi. |
| Ukuzilolonga Okunamandla | Ukudada, ukudlala itenisi, ukubaleka. |
Iingcali zicebisa ubuncinane imizuzu eli-150 yokuzilolonga ngeveki. Oko kukuthi imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki. Ukongeza, kungcono nangakumbi ukuba ungenza uqeqesho lokuqinisa umzimba ubuncinane iintsuku ezimbini ngeveki.
Kubaluleke kakhulu: Ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga, kubalulekile ukubonisana nogqirha wakho ukuze afumanise ukuba yintoni ekhuselekileyo kuwe . Uza kukunika icebiso elifanelekileyo ngemeko yakho.
Masilawule ukudinwa okuza nonyango
Ukudinwa sisifo esiqhelekileyo kubantu abafumana unyango lomhlaza. Oku akukokudinwa nje okuqhelekileyo. Kukuziva udiniwe kwaye udiniwe ngosuku olulandelayo, nokuba ulele kamnandi ebusuku. Ngamanye amaxesha le meko inokuhlala ixesha elide emva kokuba unyango luphelile.
Ndingajongana njani nale nto?
- Hlala usempilweni: Kusenokubonakala kungaqhelekanga, kodwa ukwenza umthambo omncinci kunokunceda ekunciphiseni oku kudinwa. Qala ngemizuzu eli-15 uze unyuse ixesha kancinci kancinci.
- Lumka ngesondlo:Qinisekisa ukuba ufumana iiproteni ezaneleyo, iivithamini, iiminerali kunye neekhalori. Thetha nogqirha wakho ngale nto kwaye ucele iingcebiso ukuba kuyimfuneko.
- Ziqhelise ukulala kakuhle: Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla. Kulungile ukulala kancinci emini, kodwa gcina imizuzu engama-30.
- Cwangcisa usuku lwakho: Cwangcisa imisebenzi ebalulekileyo xa uziva unamandla kakhulu. Musa ukwenza umsebenzi omkhulu ngaxeshanye, yenze kancinci kancinci.
Fumana inkxaso oyifunayo.
Xa ulwa nomhlaza, kubalulekile ukucinga ngawe kwaye ucele uncedo kwabanye xa ulufuna. Akunakuze kube bubuthathaka, kodwa ngamandla.
Usapho kunye nabahlobo
Thetha nosapho lwakho kunye nabahlobo bakho abasenyongweni malunga nento ekukhathazayo. Babuze ukuba banokukunceda njani. Kungaba kukukunceda ufumane inqwelo yokuya kwagqirha, ukukunceda uthenge ukutya, okanye ukuba lapho nje ukuze bakuphulaphule.
Amaqela eNkxaso
Ukuthetha nabanye abadlula kolu hambo lufana nolwakho kunokuba ngumthombo omkhulu wamandla engqondo. Amaqela anjengala anika ithuba elihle lokwabelana ngezimvo ezintsha kunye neemvakalelo malunga nokuphila nomhlaza. Kukho amaqela alungiselelwe ngokukodwa izigulane zomhlaza webele, okanye amaqela anokujoyina nabani na onomhlaza. Zama ukufumana iqela elikufaneleyo.
Ingcebiso
Ukuba ukuxilongwa kwakho ngumhlaza kunempembelelo enkulu kubomi bakho bemihla ngemihla, cinga ngokuthetha nengcali yezempilo yengqondo . Banokukunceda ufunde indlela yokujongana notshintsho oluziswa ngumhlaza ebomini bakho. Iqela lakho lezonyango linokukwazi ukucebisa umntu onamava okusebenza nezigulane zomhlaza.
Umyalezo Wokuya Ekhaya
- Xa ulwa nomhlaza webele, ukuzinyamekela kubaluleke kakhulu njengonyango lwakho.
- Yomeleza umzimba wakho ngokutya ukutya okunesondlo nokunempilo kwaye usele amanzi amaninzi.
- Ngaphantsi kwengcebiso kagqirha wakho, ukuzibandakanya kwinqanaba lokuzilolonga elifanelekileyo kunokuphucula impilo yakho yomzimba nengqondo.
- Ukudinwa okubangelwa lunyango kuqhelekile, kwaye kukho iindlela zokukulawula.
- Musa ukuhamba wedwa kolu hambo. Fumana inkxaso kusapho, kubahlobo, kumaqela enkxaso, kwaye, ukuba kuyimfuneko, ufumane iingcebiso zobungcali. Luphawu lwamandla.
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