Ubusazi na ukuba isifo seswekile sinokuba ngumceli mngeni entliziyweni yakho? Kunye nomonakalo esiwenzayo entliziyweni yakho, intliziyo kufuneka isebenze nzima kunokuba kufanele ukuba ipompe igazi, ioksijini, kunye nezondlo emzimbeni wakho wonke. Ekuhambeni kwexesha, olu xinzelelo lunokubangela ukuba intliziyo ibe buthathaka kancinci kancinci. Ngokwezonyango, oku kubizwa ngokuba kukusilela kwentliziyo. Kodwa ungoyiki. Eyona nto ilungileyo kukuba, unamandla amaninzi okulawula le meko, ukulawula iimpawu ngaphambi kokuba zibe mbi kakhulu. Ungaqala umlo ngotshintsho olulula noluncinci onokulwenza kubomi bakho bemihla ngemihla.
Yiba nolwazi olupheleleyo ngamayeza akho.
Xa unesifo seswekile kunye nokusilela kwentliziyo, usenokuba usela amayeza amaninzi. Kubalulekile ukuqonda kakuhle indlela nganye yala mayeza enokunceda ngayo intliziyo yakho.
Amanye amayeza owasebenzisayo anceda intliziyo yakho iphefumle ngcono. Amanye amayeza anceda ekunciphiseni iimpawu zokungasebenzi kakuhle kwentliziyo, ezinje ngokuqongelela kwamanzi okanye ukuphefumla kancinci. Kwaye kukho amanye amayeza anceda ukuthintela imeko ukuba ingabi mandundu.
Ngoko ke, sifanele siyinyamekele njani le nto?
| Oko kufuneka ukwenze | Kutheni oko kubalulekile? |
|---|---|
| Gcina uluhlu oluhlaziyiweyo lwamayeza owasebenzisayo kunye needosi zawo. | Oku kuya kukunika wena nogqirha wakho ukuqonda kakuhle unyango lwakho, nto leyo ebaluleke kakhulu xa uqala unyango olutsha. |
| Yabelana ngolu luhlu nabo bonke oogqirha abakunyangayo. | Emva koko ugqirha unokuqinisekisa ukuba nawaphi na amayeza amatsha okanye iivithamini (izongezo) ezinikiweyo azingqubani namayeza owasebenzisayo ngoku. |
| Buza ugqirha wakho ngemiphumo emibi yamayeza. | Oku kuya kunceda ekuchongeni nasekuxeleni naziphi na iziphumo ebezingalindelekanga ngokukhawuleza ukuba ziyavela. |
| Ukuba iimpawu ziya zisiba mandundu, buza ugqirha wakho ukuba kufuneka utshintshe amayeza akho. | Ukuba imeko iba mandundu, kunokufuneka kutshintshwe idosi okanye kongezwe amayeza amatsha. Ngugqirha kuphela onokwenza eso sigqibo. |
Jonga amanqanaba eswekile egazini lakho rhoqo.
Enye yezona zinto zibalaseleyo onokuzenzela intliziyo yakho kukugcina amanqanaba eswekile egazini esempilweni. Cinga ngayo, xa amanqanaba eswekile egazini lakho ephezulu ngokuhamba kwexesha kwaye ukuxhathisa i-insulin kukhula, kubangela ukudumba emzimbeni wakho. Oku kudumba kungonakalisa imithambo yegazi yakho, imithambo-luvo kunye nemisipha yentliziyo.
Xa ujonga iswekile yakho yegazi rhoqo, ungabona ukuba iphezulu rhoqo na. Emva koko, ngaphambi kokuba ibe yingxaki enkulu, thetha nogqirha wakho kwaye wenze utshintsho oluncinci kumayeza akho, kwaye kuya kuba lula ukuyilawula kwakhona. Ugqirha wakho uya kukuxelela ukuba kufuneka ujonge iswekile yakho kangaphi ngosuku.
Jonga ubunzima bakho rhoqo kusasa.
Enye yeempawu zokuqala nezibalulekileyo zokusilela kwentliziyo kukunyuka kobunzima ngequbuliso ngaphandle kwesizathu esicacileyo. Oku kungenxa yokuba xa intliziyo ingasebenzi kakuhle, ulwelo luqala ukuqokelelana emzimbeni. Ngoko ke, zilinganisele rhoqo kusasa, emva kokuya kwigumbi lokuhlambela nangaphambi kwesidlo sakusasa.
Khumbula, zilinganisele kwisikali esifanayo yonke imihla. Ukuba unyuka ngaphezu kwe-1-1.5 kg (2-3 lbs) ngosuku okanye ngaphezulu kwe-2.5 kg (5 lbs) ngeveki, oko kungaba luphawu olubi. Xelela ugqirha wakho ngoko nangoko.
Kwakhona, qaphela umzimba wakho. Ukuba unengxaki yokuphefumla, okanye ukuba imilenze yakho, amaqatha, iinyawo, okanye isisu sakho sivakala sidumbile, eso sesinye isizathu esibalulekileyo sokwazisa ugqirha wakho ngoko nangoko.
Ngaba sifanele sibe nomkhwa wokongeza imifuno kwizidlo zethu?
Ukongeza imifuno emininzi ekutyeni kwakho kwemihla ngemihla kunokunika intliziyo yakho amandla amakhulu. Izondlo ezikwimifuno zilwa nokudumba, esithethe ngako ngaphambili. Oku kubaluleke kakhulu ekukhuseleni intliziyo yakho.
Ngamafutshane, ukudumba yinkqubo yokudumba okuncinci okwenzeka ngaphakathi emzimbeni. Ukudumba okuhlala ixesha elide kunxulunyaniswa nezifo ezininzi, kuquka isifo seswekile nesifo sentliziyo. Kungonakalisa imithambo yegazi yakho, kuvale imithambo yegazi, kwaye kwandise umngcipheko wokuqhekeka kwegazi kunye nokuhlaselwa yintliziyo.
Imifuno efana neetumato, iibhithi, ikale, kunye nespinatshi zizele ziivithamini kunye nezondlo ezibizwa ngokuba zii-antioxidants. Ezi zinokukhusela intliziyo yakho kunye nemithambo yegazi ekuvuvukeni. Ungazifumana ezi zondlo nakwezinye ukutya.
| Ukutya okunempilo kwentliziyo | Imizekelo |
|---|---|
| Iziqhamo | Ingakumbi amaqunube, iitsheri, iiorenji |
| Iziqholo | Ijinja, i-turmeric |
| Iintlobo zeeoyile | I-oyile ye-olivu |
| Amantongomane | Ii-almond, ii-cashews, ii-walnuts |
| Intlanzi enamafutha | I-Salmon, i-tuna (i-albacore), ii-sardines |
| Iinkozo ezine-bran | Irayisi, ii-oats, kunye ne-kurakkan |
| Iimbotyi | Iitships, ii-peas, iimbotyi eziluhlaza |
Lala ngexesha.
Enye yezona ndlela zithembekileyo zokuphumla ozidingayo ukuze ube nentliziyo ephilileyo kukugcina ishedyuli yokulala rhoqo . Oko kuthetha ukuya kulala nokuvuka ngexesha elifanayo yonke imihla. Ukulala lelona xesha lixabisekileyo umzimba wakho ufumana ukuphiliswa kwalo emva kosuku oludinisayo.
Nangona kunjalo, ukuba unentliziyo engasebenzi kakuhle, kunokuba nzima kancinci ukulala kakuhle ebusuku. Usenokuba neempawu ezifana nobunzima bokuphefumla xa ulele phantsi, okanye kufuneka uvuke uyokuchama rhoqo. Ezi zinto zinokwenza kube nzima ukulala kamnandi, ngaphandle kokuphazamiseka.
Ukuba unayo nayiphi na kwezi mpawu, qiniseka ukuba uxelele ugqirha wakho . Zinokuba luphawu lokuba imeko yentliziyo yakho ayilawulwa kakuhle. Amanye amayeza entliziyo anokubangela ukuba ufune ukuchama rhoqo. Ukuba ukuya kwigumbi lokuhlambela kuyakuphazamisa ubuthongo bakho, buza ugqirha wakho ukuba ungalitshintsha na ixesha olithatha ngalo iyeza lakho. Ukunciphisa ulwelo oluselayo ngokuhlwa nasebusuku nako kunokunceda.
Umyalezo Wokuya Ekhaya
- Ukuba unesifo seswekile nesifo sentliziyo, ungakhathazeki. Utshintsho oluncinci kwindlela ophila ngayo lunokwenza umahluko omkhulu.
- Thetha nogqirha wakho malunga nawo onke amayeza owasebenzisayo, ukusebenza kwawo kunye nemiphumo emibi, kwaye ugcine uluhlu olucacileyo.
- Kubaluleke kakhulu ukujonga amanqanaba eswekile egazini lakho kunye nobunzima bakho yonke imihla. Ukuba ubona ukunyuka kobunzima ngequbuliso, yazisa ugqirha wakho ngoko nangoko.
- Faka ukutya okunempilo kwentliziyo okufana nemifuno, iziqhamo kunye neentlanzi ezinamafutha ekutyeni kwakho.
- Ukulala kakuhle kubalulekile kwimpilo yentliziyo. Ukuba uneempawu eziphazamisa ubuthongo bakho, thetha nogqirha wakho ngazo.
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