Usenokuba usandula ukugqiba unyango lwesifo esinzulu. Kodwa ngaba uziva ngathi awunawo amandla, ukudinwa okuninzi nokudinwa? Ngaba uziva ngathi awunawo amandla okwenza nantoni na oyifunayo? Ungakhathazeki. Le yimeko abantu abaninzi abayifumanayo emva konyango. Ngamanye amaxesha inokuba yimpembelelo ecaleni yonyango olufumeneyo. Ngoko ke, namhlanje siza kuthetha ngokuba yintoni le ngxaki, yintoni ebangela oko, kunye nento esinokuyenza ukuze soyise le ngxaki.
BMI Calculator
Know your body mass index (BMI) and weight classification
Yintoni ukudinwa okuza emva kolu nyango?
Ngamafutshane, oku kwahlukile kakhulu ekudinweni okuqhelekileyo. Oku akukokudinwa okuva ebusuku emva kokusebenza nzima imini yonke. Oku kukudinwa okunzulu nokunzulu, ukudinwa okuvela ngaphakathi. Kwabanye, oku kuvakala ngathi kukuziva nje kudiniwe. Kodwa uninzi lwexesha, kunzima ngaphezu koko.
Cinga ngathi umzimba wakho uphumle emva kwedabi elikhulu. Emva konyango, umzimba usebenzisa amandla amaninzi ukuze uphile. Yiyo loo nto uziva udiniwe kangaka. Kwabanye abantu, le meko iyaphucuka kancinci emva kokuba unyango luphelile. Kodwa kwabanye, oku kudinwa kunokuhlala iinyanga, kwaneminyaka. Kuyahluka kumntu nomntu.
Zithini iimpawu zokudinwa?
Abantu abafumana le meko bayichaza ngeendlela ezahlukeneyo. Abanye bathi "Ndiziva ngathi ndiyaphambana." Abanye bathi "Ndiziva ndinzima," "Ndiziva ndidiniwe kakhulu," kwaye "Ndiziva ngathi umzimba wam wonke ubuhlungu." Ukuze sikuncede uchonge oku, makhe sijonge ezinye zeempawu.
| Uhlobo oluneempawu | Izinto onokuziva |
|---|---|
| Iimpawu zomzimba |
|
| Iimpawu zengqondo nezeemvakalelo |
Ndingamxelela njani ugqirha ngqo ngale ngxaki yokudinwa?
Le ngongoma ibaluleke kakhulu, kuba akukho vavanyo lwelabhoratri okanye i-X-ray enokulinganisa inqanaba lakho lokudinwa. Ngoko ke eyona ndlela ilungileyo yokufumana ulwazi kukuchazela ugqirha wakho kanye kanye ukuba uziva njani.
Ungazama oku:
- Sebenzisa isikali: Cinga ngesikali ukusuka ku-zero (0) ukuya kwisihlanu (5). U-'0' uthetha ukuba akukho kudinwa konke konke. U-'5' uthetha ukudinwa okunganyamezelekiyo. Xelela ugqirha wakho ukuba ukudinwa kwakho kuwela phi kwesi sikali.
- Thelekisa: Ungathelekisa indlela oziva ngayo nendlela owawuyiyo ngaphambi kokuba ugule. Umzekelo, ungathi into efana nale, "Gqirha, andikwazi ukunyuka izinyuko njengoko bendisenza ngaphambili, ndihlala ndisiwa."
- Chaza indlela oku kudinwa okuchaphazela ngayo usuku lwakho: Chaza nendlela oku kudinwa okuchaphazela ngayo usuku lwakho. Umzekelo, "Ndiziva ndingcono kancinci kusasa, kodwa emini ndidiniwe kakhulu ukuba ndingenza nantoni na."
Inyathelo lokuqala lokufumana isisombululo esifanelekileyo koku kukuxelela ugqirha ngokuchanekileyo nangokucacileyo oko uvakalelwa kuko.
Singenza ntoni ukulawula oku kudinwa?
Iindaba ezimnandi zezokuba kukho izinto ezininzi esinokuzenza ukulawula oku kudinwa, nto leyo enokunceda kakhulu ekubuyiseleni ubomi bakho endleleni.
1. Lumka ngokutya nokusela.
Ukutya okunempilo kubalulekile ukuze umzimba wakho wakheke kwakhona. Thetha nogqirha wakho malunga neekhalori zakho kunye neemfuno zakho zesondlo. Usenokukuthumela kwingcali yokutya. Banokucebisa nokuba uthathe iivithamini okanye izongezo eziqulethe ii-electrolytes ezibalulekileyo ezifana ne-sodium, i-potassium, i-calcium, kunye ne-iron.
2. Ukucwangcisa usuku kunye nokuphumla
Le yeyona ndlela ilungileyo yokulawula amandla.
- Lala kancinci: Endaweni yokulala ixesha elide emini, lala kancinci ngaphantsi kwemizuzu engama-30 . Oku akuyi kuphazamisa ubuthongo bakho ebusuku.
- Lala kakuhle ebusuku: Zama ukulala ubuncinane iiyure ezisi-7 okanye ezisi-8 ubusuku ngabunye. Ukulala kakuhle ebusuku yeyona ndlela ilungileyo yokufumana amandla owadingayo emini.
- Gcina amandla:Kufuneka wenze into ofuna ukuyenza, wonge amandla akho kwizinto ozithandayo. Musa ukuzama ukwenza umsebenzi wosuku ngaxeshanye, yandisa yonke imini.
- Nciphisa iziselo ezine-caffeine: Kuphephe ukusela izinto ezifana neti nekofu ngokuhlwa.
3. Ukuzilolonga.
Oku kungakumangalisa, kodwa eneneni, umthambo olula nophakathi njengokuhamba unokunyusa amanqanaba akho amandla. Kodwa khumbula, ngaphambi kokuba uqale nayiphi na inkqubo yokuzilolonga, qiniseka ukuba uthetha nogqirha wakho uze nesicwangciso sokuzilolonga esifanelekileyo kuwe.
4. Musa ukoyika ukucela uncedo.
Ngeli xesha, ungakufumanisa kunzima ukwenza yonke into wedwa. Yinto eqhelekileyo leyo. Ungaze woyike okanye ube neentloni ukucela uncedo kusapho lwakho nakubahlobo bakho ngemisebenzi yasekhaya, ukuthenga, njl.
Wenza ntoni ukuba uya emsebenzini?
Ukuba ungumntu osebenzayo, ukusebenza nalo mkhwa wokudinwa kunokuba ngumceli mngeni.
- Yazisa indawo yakho yokusebenza: Yazisa amagosa afanelekileyo kwindawo yakho yokusebenza (HR okanye umphathi wakho) ngemeko yakho.
- Tshintsha ishedyuli yakho yomsebenzi: Ukuba kunokwenzeka, cela imvume yokusebenzela ekhaya. Ngale ndlela ungaphumla kwaye usebenze ngesantya sakho.
- Beka imisebenzi kwindawo yokuqala: Xa unamandla amaninzi, gqibezela imisebenzi efuna ingqalelo enkulu.
- Phumla: Ukuba udiniwe ngokwenene, ungathandabuzi ukuthatha ikhefu lokugula. Imveliso yakho iyancipha xa udiniwe kakhulu, ngoko ke kungcono ukuba umqeshi wakho akunike ikhefu. Wakuba uphilile, ungabuyela emsebenzini kancinci kancinci.
Umyalezo Wokuya Ekhaya
- Ukudinwa emva konyango yimeko yokwenyani. Akukho "engqondweni yakho kuphela."
- Thetha nogqirha wakho ngokucacileyo nangokunyanisekileyo malunga nendlela oziva ngayo kunye nobunzulu bayo.
- Ukutya okunempilo, ukuphumla okucwangcisiweyo, kunye nokuzilolonga okulinganiselweyo ngemvume kagqirha wakho kuya kukunceda kakhulu ekubuyiseleni amandla akho.
- Ungaze ungathandabuzi ukucela uncedo kusapho, kubahlobo, nakwindawo osebenza kuyo ngeli xesha.
- Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo okanye uqalise inkqubo yokuzilolonga.
No comments yet. Be the first to share your question or experience below.