Ngaba ucinga ukuba uphila ubomi obusempilweni? Nangona kukho iimpazamo ezincinci, uninzi lwethu lucinga ukuba sitya kakuhle kwaye sijima xa sinexesha, ngoko ke sisempilweni. Kodwa ngaba yiloo nto kuphela efunekayo ukuze kuthiwe 'sisempilweni'? Okumangalisayo kukuba, uphando olukhulu lwakutshanje lufumanise ukuba lipesenti elincinci kakhulu labantu abadala, malunga naba-3 kwaba-100, abahlangabezana neemfuno ezisisiseko zobomi obusempilweni.
Ngoko ke, makhe sijonge ezi zinto zine zisisiseko ezibalulekileyo kubomi obusempilweni. Ungazilinganisa ngezi zinto zimbalwa.
BMI Calculator
Know your body mass index (BMI) and weight classification
Iintsika ezi-4 zobomi obusempilweni
Ngokutsho kwabaphandi, ezi zinto zine zibalulekile ekuqinisekiseni ukuba umntu uphilile na. Masizijonge kwitheyibhile.
| Ingongoma ephambili | Cinga ukuba ingaba iyasebenza na kuwe. |
|---|---|
| 1. Kuphephe ukutshaya | Uyatshaya? Ukuba awukaze ube likhoboka lokutshaya, loo nto yimpumelelo enkulu. Ukuba ungumtshayi, ngaba uzama ukuyeka? |
| 2. Ukugcina ubunzima obusempilweni | Ngaba uyakwazi ukugcina i-BMI yakho (Body Mass Index) phakathi kwe-18-25? Okanye uzama ukufikelela kuloo bunzima? |
| 3. Iziqhamo nemifuno eyaneleyo | Ngaba utya ubuncinane iziqhamo nemifuno ezi-5 ngosuku? (Umzekelo, isiqingatha sekomityi yemifuno ephekiweyo yibhanana ephakathi, iapile, okanye isiqingatha sekomityi yemifuno ephekiweyo). |
| 4. Zilolonge rhoqo | Ingaba uzilolonga ubuncinane imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki? (umz. ukuhamba ngokukhawuleza, ukubaleka, ukukhwela ibhayisekile). |
Ucinga ntoni ngezi zinto zine? Zingaphi ozenzayo ngokwenene? Akunakuphikiswa ukuba ukutshaya akukubi kuwe kuphela, kodwa nakokwabo bakungqongileyo. Ukuzama ukulahla lo mkhwa yeyona nto ilungileyo onokuyenzela wena. Ezinye izinto ezintathu, ezizezi ubunzima obusempilweni, ukutya okunempilo, kunye nokuzilolonga, zisisiseko sobomi obusempilweni. Ukuba unamathandabuzo malunga noku okanye ufuna ukwazi ngobunzima kunye nokutya okufanelekileyo kuwe, kungcono ukuthetha nogqirha wakho.
Oku akwanelanga! Kukho izinto ezingaphezulu...
Kulungile, sithethe ngezo zinto zine zisisiseko. Kodwa kukho ezinye izinto eziya kubomi obusempilweni nobonwabisayo. Le ayisiyomithetho nje kuphela, yimikhwa emihle esinokuyifaka ebomini bethu. Masibone ukuba zeziphi.
| Umkhwa olungileyo | Kutheni oko kubalulekile? |
|---|---|
| Ukuxukuxa amazinyo imihla ngemihla | Oku kubalulekile ukugcina amazinyo neentsini ziphilile kwaye kukhuseleke kwizifo. |
| Lala kamnandi ebusuku. | Umntu olala kakuhle unokumelana bhetele noxinzelelo. Kwakhona, xa singalali ngokwaneleyo, iihomoni zethu zendlala azilingani, nto leyo ekhokelela ekubeni sitye kakhulu. |
| Ukutya kunye nosapho | Eli lixesha lokuba abazali babe ngumzekelo omhle, baqhele ukutya okunesondlo, baze bancokole kamnandi. Ukuhlala usondelelene nosapho nabahlobo yinxalenye ebalulekileyo yobomi obusempilweni. |
| Ncuma, wonwabe. | Hleka kakhulu izihlandlo ezininzi ngemini. Bukela okanye ufunde ibali elihlekisayo. Liza kukwenza uzive ngcono kwaye likunike amandla okujongana neengxaki. |
| Camngca, zola ingqondo yakho. | Chitha imizuzu eli-10-20 ngosuku usenza into yokuzola ingqondo yakho. Ukucamngca, ukwenza izinto zonqulo, okanye ukuthula nje kunokunceda ukuzola ingqondo yakho nokulawula uxinzelelo lwakho lwegazi. |
| Hamba kangangoko unako. | Ukuba awunalo ixesha lokuzilolonga, hamba kangangoko unako imini yonke. Hamba ngenyawo uye evenkileni, uye kwisikhululo sebhasi. Oku kutshisa iikhalori, kunciphisa uxinzelelo, kwaye kwandisa ukuzithemba. |
| Gcina umqolo wakho uthe tye. | Khawucinge nje, ukuba ugcina umqolo wakho uthe nkqo kwaye izihlunu zesisu sakho ziqinile, uya kubonakala ubhityile kunokuba unjalo ngoku. Cinga "ngokuthe tye, ngokuqinileyo" ngalo lonke ixesha uhamba. |
| Zama into efana neyoga. | I-Yoga inika umzimba amandla, ukuguquguquka, kunye nokulinganisela, nto leyo ebaluleke kakhulu njengoko sikhula. |
| Yitya ukutya okutyebileyo kwiproteni. | Iproteni sisondlo esibalulekileyo. Ngenxa yokuba ihlala esiswini ixesha elide, xa ityiwa nokutya okunefayibha eninzi, ikunceda uzive uhluthi xa uneekhalori ezimbalwa. Faka ukutya okufana namandongomane, ubisi olunamafutha aphantsi, iimbotyi, inyama, kunye nentlanzi ekutyeni kwakho. |
| Cinga ngendlela eyakhayo. | Jonga yonke into njengoko "iglasi igcwele isiqingatha." Zikholelwe. Cinga "Ndingakwazi, ndingakwazi..." uze uqale ukusebenza. |
Yonke into igqitywa nguwe.
Uluhlu lwakho lwemikhwa enempilo lunokwahluka kolwam. Akukho nto imbi ngaloo nto. Into ebalulekileyo kukukhumbula ukuba nguwe onokwenza umahluko kwimpilo yakho nakwimpilo-ntle yakho .
Lawula ubomi bakho. Cinga ngotshintsho oluncinci olunokwenza indlela yakho yokuphila ibe sempilweni. Musa ukuzama ukwenza izinto ezinkulu ngaxeshanye. Qala ngezinto ezincinci.
Umzekelo, ukususela ngomso, qala ukuhamba ngokukhawuleza imizuzu eli-10 ngosuku. Yandisa inani leziqhamo ozityayo ngosuku ngesinye. Beka ifowuni yakho ecaleni isiqingatha seyure ngaphambi kokuba ulale ebusuku. Utshintsho oluncinci olufana nolu luzisa iziphumo ezinkulu ekuhambeni kwexesha.
Umyalezo Wokuya Ekhaya
- Isiseko sobomi obusempilweni kukuphepha ukutshaya, ukugcina ubunzima obusempilweni, ukutya ukutya okunesondlo, kunye nokuzilolonga rhoqo.
- Ukongeza kwezi zinto zisisiseko, kubaluleke kakhulu ukuba ulale ngokwaneleyo, impilo-ntle yengqondo, ubudlelwane obuhle nosapho kunye nabahlobo, kunye nesimo sengqondo esihle.
- Nguwe olawula impilo yakho. Endaweni yokuzama ukwenza utshintsho olukhulu ngaxeshanye, qala ngemikhwa emincinci nelula onokuyifaka kubomi bakho bemihla ngemihla.
- Ukuba unemibuzo okanye unenkxalabo malunga nobunzima bakho, ukutya, okanye umthambo, thetha nogqirha wakho wosapho (GP).
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