⚡ Interactive Clinical Tool
BMI Calculator
Know your body mass index (BMI) and weight classification
Lezi zinguquko zendlela yokuphila zizokulethela impumuzo enkulu.
Ngesikhathi uthola ukwelashwa kokucindezeleka, kunezinto ezilula ongazifaka ohlelweni lwakho lwansuku zonke ezingasiza ekwelapheni ingqondo yakho njengemithi.1. Ingabe kufanele silungise izinto kancane bese senza ukuzivocavoca?
"Kuyini ukubaluleka kokuzivivinya umzimba ngazo zonke izinkinga enginazo njengamanje?" ungase ucabange. Kodwa ucwaningo lukhombisile ukuthi ukuvivinya umzimba njalo kungathuthukisa imizwa yakho futhi kukusize ulale kangcono. Cabanga ngalokhu: Ucwaningo olulodwa luthole ukuthi ukwenza umsebenzi we-aerobic okhuphula ukushaya kwenhliziyo yakho kancane izinsuku ezintathu ngesonto kwasebenza kanye neminye imithi yokucindezeleka. Kulabo abavivinya umzimba njalo izinyanga eziyi-10, bangu-33% kuphela abaqhubeka nokucindezeleka. Kodwa-ke, bangu-52% balabo abaphuza imithi bodwa ababesahlushwa ukucindezeleka. Ngakho-ke uqala kanjani?- Qala kancane: Ungazikhetheli izinto ezinkulu ngesikhathi esisodwa. Okokuqala, hamba kancane emgwaqweni kusihlwa nomngane noma ilungu lomndeni.
- Kwenze ngokuzijabulisa: Khetha into oyithandayo. Mhlawumbe ukudansa, ukugibela ibhayisikili, noma ukwenza ingadi encane.
- Thola umuntu ozokujoyina: Uma othile ekujoyina, kuyakhuthaza kakhulu ukuqhubeka kunokube ubukwenza wedwa.
2. "Ukulala" akuyona nje into
Ukucindezeleka kungabangela abanye abantu ukuba balale kakhulu. Abanye bangase bangalali nhlobo noma bavuke ekuseni kakhulu. Eminye imithi oyiphuzayo nayo ingathinta lokhu. Ukulala kahle kubalulekile enhlalakahleni yengqondo.Ukulala kahle ebusuku kufana nomuthi omuhle kakhulu wengqondo yakho. Kunciphisa kakhulu umthwalo engqondweni yakho.Zijwayeze lezi zinto ukuze ulale kahle ebusuku:
- Hlela isimiso sokulala: Zama ukulala nokuvuka ngesikhathi esifanayo nsuku zonke. Nciphisa ubuthongo basemini ngangokunokwenzeka.
- Igumbi lokulalaKwenze kube ukulala nje: Kuhle ukufunda incwadi noma ukulalela ingoma ephumuzayo ngaphambi kokulala, kodwa lezo zinto zenze ngaphandle kwekamelo lokulala. Ngokukhawulela ikamelo lokulala ukulala nocansi, ubuchopho bakho buthola isignali yokuthi "lena indawo yokulala."
3. Ake sicabange kancane ngalokho esikudlayo nesikuphuzayo.
Akukho ukudla 'okumangalisayo' okuzokwelapha ukucindezeleka ngokushesha. Kodwa-ke, ukudla ukudla okunempilo kuzosiza umzimba wakho uthole izakhamzimba ozidingayo futhi uhlale uphilile. Ungalandeli 'izinhlelo zokudla' ezahlukahlukene. Zingaholela ekulahlekelweni ngokuphelele kwezinye izakhamzimba. Esikhundleni salokho, khumbula lezi zinto ezilula:- Yidla okwengeziwe: Imifino , izithelo, ubhontshisi, kanye nokolweni ophelele njengelayisi elinsundu.
- Yidla kancane: Amafutha, ushukela , nokudla okucutshunguliwe.
- Qaphela nge-caffeine: Izinto ezivuselelayo ezifana ne-caffeine, ezitholakala ekhofini, etiyeni, kushokoledi, nakwezinye iziphuzo zamandla , zingandisa ukukhathazeka kwakho. Zinciphise ngangokunokwenzeka.
4. Ngokuqinisekile gwema utshwala nezidakamizwa.
Utshwala nezidakamizwa kufana nabangane abakhulu bokucindezeleka. Okusho ukuthi, kokubili kwenza ukucindezeleka kwakho kube kubi kakhulu. Ukucindezeleka kanye nokulutha kwezidakamizwa kuvame ukuhambisana. Futhi, utshwala nezidakamizwa kungenza imithi yakho yokucindezeleka iyeke ukusebenza kahle. Uma unenkinga yokusebenzisa kabi izidakamizwa, kubalulekile ukufuna usizo manje ukuze ululame ngokugcwele ekucindezelekeni.Eminye imikhuba emincane ewusizo
Ngaphezu kwalokhu okungenhla, cabanga ngalezi zinto futhi. Lezi zizoba yisikhuthazo esikhulu ohambweni lwakho lwempilo yengqondo.| Umkhuba | Kalula nje... |
|---|---|
| Ukuchayeka elangeni | Abanye abantu bacindezeleka ngezikhathi ezithile zonyaka, ikakhulukazi ngesikhathi sesomiso. Lokhu kubizwa ngokuthi(Isifo Sokuthinteka Kwezinkathi - I-SAD). Ukuthola ukukhanya kwelanga okuncane nsuku zonke kungakusiza uzizwe ungcono. Khuluma nodokotela wakho ngalokhu. |
| Hlala uxhumene nabanye. | Ukucindezeleka kungakwenza uzizwe sengathi ulahlekelwe yiwo wonke amandla akho. Kodwa zama ukukhuluma nomndeni wakho nabangani bakho ngangokunokwenzeka. Yenza into oyithanda kakhulu. Ukuba wedwa kungenza ukucindezeleka kube kubi nakakhulu. |
| Isikhathi siphelile | Zibekele eceleni okungenani imizuzu eyi-15 ngosuku. Sebenzisa leso sikhathi ukukhulula ingqondo yakho, wenze into oyithandayo, noma umane ube yiyo. Lokhu kufana "nokuvuselela amabhethri akho engqondo." |
Umlayezo Wokuya Nawe Ekhaya
- Ukuze unqobe ukucindezeleka, awudingi ukwenza izinguquko ezinkulu ngesikhathi esisodwa. Qala ngezinyathelo ezincane nezilula ngangokunokwenzeka.
- Ukuzivocavoca umzimba kuyindlela enamandla yokwelapha umzimba nengqondo. Zama ukuhamba imizuzu embalwa ngosuku.
- Ukulala kahle nokudla okulinganiselayo kuyisisekelo senhlalakahle yakho yengqondo.
- Gwema utshwala nezidakamizwa ngokuphelele. Ziyisithiyo esikhulu ohambweni lwakho lokululama.
- Ungahlupheki wedwa. Khuluma nomngane omethembayo noma ilungu lomndeni. Yiba nobudlelwano nabantu.
- Ngesikhathi wenza konke lokhu, kubalulekile ukulandela imiyalelo kadokotela wakho bese uqhubeka nokwelashwa.
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