Uyihlola njani impilo yakho? (Uvavanyo lwezeMpilo yoBuqu)

Uninzi lwethu lwenza izigqibo ezintsha ngeentsuku ezikhethekileyo ezifana noNyaka oMtsha okanye imihla yokuzalwa. Usenokuba ucinga izinto ezinje, "Ngeli xesha ndiza kunciphisa umzimba," "Ndiza kuqala ukuzilolonga ," "Ndiza kulawula indlela enditya ngayo." Esi sigqibo siyinto entle kakhulu. Kodwa, ngaphambi kokuba siqale olu hambo, kufuneka senze into ebaluleke kakhulu. Oko kukuthi, ukwazi ngqo apho siqala khona olu hambo. Ukuchaneka, ukuqonda ngokucacileyo imeko yangoku yempilo yakho, oko kukuthi, 'isiseko'. Ngaphandle kwayo, akukho ndlela yokulinganisa inkqubela yakho. Ke namhlanje, masithethe ngento ekufuneka siyazi ngathi ngaphambi kokuba sibeke isiseko sobomi obusempilweni.

Masiqale sijonge ubunzima kunye nobubanzi besinqe.

Xa kufikwa kwimpilo, ayilonani elikwisikali kuphela elibalulekileyo. Nangona kunjalo, ubunzima bakho bubonisa umngcipheko wakho wezifo ezahlukeneyo, kuquka isifo sentliziyo, umhlaza kunye nesifo samathambo.

Ukuze ufumane ukuba ubunzima bakho bukwinqanaba elifanelekileyo, qala ngokuzilinganisa. Emva koko kufuneka ufumane i-body mass index yakho, okanye i-'BMI (Body Mass Index).' Oku kusetyenziswa ukubala ukuba unobunzima obufanelekileyo na ngobude bakho. Kuba, ubunzima obuziikhilogram ezingama-60 buchaphazela umntu onobude obuziimitha ezi-6 kunye nomntu onobude obuziimitha ezi-5 ngeendlela ezahlukeneyo. Ngokubanzi , i-BMI esempilweni ithathwa njengephakathi kwe -18.5 kunye ne-24.9 .

Okulandelayo, thatha iteyiphu yokulinganisa. Nokuba i-BMI yakho iqhelekile, ukuba namafutha amaninzi esinqeni sakho (ukutyeba esiswini) kwandisa umngcipheko wokuba nesifo seswekile sohlobo lwesibini kunye nesifo sentliziyo. Indoda esempilweni kufuneka ibe nomjikelezo wesinqe ongama-intshi angama-40 okanye ngaphantsi. Kumfazi, umfanekiso kufuneka ube ngama-intshi angama-35 okanye ngaphantsi.

Izinto ekufuneka uzazi malunga novavanyo lwegazi

Ukuba awukawazi amanqanaba akho e-cholesterol (kuquka i-cholesterol elungileyo ethi `HDL` kunye ne-cholesterol embi ethi `LDL`), uxinzelelo lwegazi, kunye namanqanaba eswekile egazini, ngoku lixesha lokubona ugqirha wakho. La ngamaxabiso aqhelekileyo kumntu omdala osempilweni.

Injani loo mthambo?

Nawuphi na umsebenzi womzimba owenzayo ungcono kunokwenza nto. Nangona kunjalo, ngokwemigaqo , abantu abadala kufuneka bafumane ubuncinane iiyure ezi-2 1/2 zokuzilolonga ngokulinganisela ngeveki. Oko kuthetha ukuzilolonga okunzima kancinci kwaye okukwenza ubile.

Ukuba awungomntu othanda ijimu, kulungile. Kodwa ukuze ubone ukuba uhamba kangakanani yonke imihla, zama ukusebenzisa i-pedometer kangangeveki. Iifowuni ezininzi zinale app. Uninzi lweengcali zicebisa ukuhamba ubuncinane amanyathelo ali-10,000 ngosuku. Oko kumalunga neekhilomitha ezi-5 (iikhilomitha ezi-8).

Lumka nangokutya nokusela.

Intsalela esityeni somntwana wakho, izimuncumuncu ozityayo ngexesha lentlanganiso eofisini... Sizilibala lula ngezi zinto zincinci. Kodwa ngokuhamba kwexesha, ezi zinto zincinci zinokuba nefuthe elikhulu.

Ukuze uchaze ngakumbi into engena emlonyeni wakho, bhala phantsi yonke into oyityayo noyiselayo kwincwadi yemihla ngemihla ubuncinane iintsuku ezimbalwa. Ungasebenzisa ne-app yefowuni. Bhala iinkcukacha kangangoko unako. Endaweni yokubhala "Nditye iibhisikithi," bhala phantsi izinto ezinje " Nditye iibhisikithi ezine ze-cream cracker kunye neti ." Kwakhona, ukuba ubhala phantsi ukuba utye nini, utye phi, ubunabani, kunye nendlela ozive ngayo, kuya kuba lula ukuqonda iipatheni kwindlela otya ngayo .

Ungalibali ngento oyiselayo, njengoko utyayo. Iziselo ezineswekile ('iziselo ezibandayo') kunye 'neziselo ezinika amandla' zigcwele 'iikhalori ezingenanto' ezingenasondlo. Ezi zezona zibangela ukutyeba kakhulu.

Kodwa ungayeki ukusela amanzi. Ukuze umntu omdala ahlale esempilweni, kufuneka asele malunga neeglasi ezisi-8 zamanzi ngosuku.Ufanele usele. Ukuba ulibele ukusela amanzi, bhala phantsi ubungakanani bamanzi owaselayo kwidayari yakho yokutya. Ungalibali ngotywala. Abafazi akufuneki basele ngaphezu kwesiselo esinye ngosuku. Kumadoda, ubuninzi buzizibini.

Ulele njani?

Uninzi lwabantu abadala ludinga iiyure ezisi-7-9 zokulala ngosuku. Kodwa oku kunokwahluka kumntu nomntu. Ukuba ulala ngelixa uqhuba imoto, usenza imisebenzi yakho yemihla ngemihla , okanye uxhomekeke kwi-caffeine (njengekofu okanye iti) ukuze ugqibe usuku, usenokungalali ngokwaneleyo.

Ukugcina irekhodi yokulala kwakho linyathelo lokuqala elihle. Kukho izixhobo ezahlukeneyo kunye 'nee-apps' zale nto.

Isimo sengqondo

Impilo yakho yengqondo ibaluleke njengempilo yakho yomzimba. Enyanisweni, ezi zinto zimbini ziyahambelana. Xa impilo yengqondo imbi, inokunciphisa amandla akho kunye nokugxila, kwaye inyuse nomngcipheko wakho wesifo sentliziyo.

Ukuba uhlala uziva uxinezelekile, uxhalabile, okanye ukhathazekile kwaye awukwazi ukufumana indlela yokuphuma kuloo meko, funa uncedo kwingcali yezempilo yengqondo . Akukaze kube luphawu lobuthathaka.

Abo bakuxhasayo

Ngubani onokukuxhasa kolu hambo?

Ugqirha wakho.

Kubalulekile ukuba nogqirha onokumthemba kwaye ucele iingcebiso malunga nazo naziphi na iingxaki zempilo onokuba nazo. Ukuba awunayo, yenza kube yinto ephambili ukuyifumana. Umboneleli wakho oyintloko ngoyena uza kukukhumbuza ngemigonyo yakho, uvavanyo lwe-cholesterol, ii-mammograms, kunye ne-colonoscopies, aze akuncede ukuba ugqibe ngexesha. Ukuba unesifo esihlala ixesha elide, unokufuna ukubona ingcali (umz., i-endocrinologist okanye i-cardiologist).

Inkxaso yoluntu

Oku kubaluleke kakhulu. Ukuba nabahlobo nosapho abaxhasa iinjongo zakho nabakukhuthazayo kuya kukunika amandla amaninzi okuqhubeka nolu hambo. Mhlawumbi umhlobo oza kuza kuzilolonga nawe, umntu onokuthetha naye ngayo nantoni na esengqondweni yakho, uya kwenza olu hambo lube lula kunokuba ucinga.