Kuvamile ukuzizwa ukhungathekile futhi ushaqekile lapho uthola ukuthi unomdlavuza. Ungase ube nemibuzo eyinkulungwane egijima engqondweni yakho, njengokuthi "Kwenzekani manje?" nokuthi "Ingabe impilo yami iphelile?" Kodwa lokhu kumane kuyisiqalo sempi, hhayi ukuphela. Awuwedwa kule mpi. Kunezinto eziningi ongazenza ukuze unakekele umzimba nengqondo yakho ngenkathi uphathwa futhi usebenzise kahle lesi sikhathi. Ngakho-ke, ake sixoxe ngalokho.
Masidle ngokuhlakanipha.
Indlela engcono kakhulu yokunika umzimba wakho amandla ngalesi sikhathi ukudla ukudla okunempilo . Lokhu kuzokunika amandla namandla owadingayo ukuze ukhuthazelele ukwelashwa kwakho. Zama ukwengeza ezinye zalezi zinto ekudleni kwakho.
| Izinto okufanele uzidle kakhulu | Izinto okufanele uzinciphise noma uziyeke |
|---|---|
| Izithelo nemifino emisha (ngombala we-rainbow) | Ukudla okucutshunguliwe - izinto ezifana namasoseji, ama-meatball |
| Okusanhlamvu okuphelele - irayisi elinsundu, i-oats, i-millet | Inyama ebomvu - inyama yenkomo, ingulube, inyama yembuzi |
| Ubisi olunamafutha aphansi - ubisi olunamafutha aphansi, i-yogurt | Ama-dessert amnandi - amakhekhe, ama-pudding, amabhisikidi |
| Inyama nenhlanzi enamafutha amancane - inkukhu (isuswe isikhumba), inhlanzi encane | Ukudla kobisi okunamafutha amaningi – ushizi, ibhotela |
Ngesikhathi sokwelashwa kwakho, umzimba wakho ungase udinge amaprotheni nama-calories engeziwe. Kodwa-ke, imiphumela emibi efana nokucanuzela kwenhliziyo, ubunzima bokugwinya, kanye nokuqunjelwa kungakwenza uzizwe ungalambile kakhulu. Ungadli ukudla phakathi nalesi sikhathi. Khuluma nodokotela wakho noma uchwepheshe wezokudla ngendlela yokwakha ukudla okunempilo, okulula ukukudla, nokunomsoco okukusebenzelayo.
Masibe matasa kancane nsuku zonke.
Ngezinye izinsuku ungase uzizwe sengathi awunamandla nhlobo, kodwa ukuvivinya umzimba noma nini lapho kungenzeka kubalulekile empilweni yakho yomzimba neyengqondo.
Ukuzivocavoca kuqinisa imisipha yakho, kuthuthukisa ibhalansi yakho, futhi kusiza ekunciphiseni ukukhathala, ukucindezeleka, nokucindezeleka. Ezinye izifundo zisikisela ukuthi kungase kwandise ngisho nokuphila kwakho.
Zama ukwenza okungenani imizuzu engama-30 yomsebenzi we-aerobic ngosuku. Ngisho nento elula njengokuhamba ngokushesha, ukubhukuda, noma ukulima ingadi ilungile. Kungcono nakakhulu uma ungenza ukuqeqeshwa kwamandla izinsuku ezimbalwa ngesonto.
Kodwa khumbula, ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, kufanele nakanjani ukhulume nodokotela wakho. Uzokutshela ukuthi yikuphi ukuzivocavoca okungcono kakhulu esimweni sakho. Bese ukhetha umsebenzi owuthandayo nowuthandayo.
Masilondoloze isisindo esinempilo.
Umdlavuza kanye nokwelashwa kwawo kungabangela ukushintsha kwesisindo sakho. Ungase wehlise isisindo ngesikhathi sokwelashwa ngenxa yokulahlekelwa yisifiso sokudla kanye nemiphumela emibi. Futhi, ezinye izindlela zokwelapha, ikakhulukazi lezo zomdlavuza ohlobene nama-hormone njengomdlavuza webele kanye nomdlavuza we-prostate, zingabangela ukukhuluphala.
Buza udokotela wakho ukuthi isisindo esinempilo siyini ngobude bakho. Zama ukufinyelela kuleso sisindo ngokuhlanganisa ukudla okuhle, ukuzivocavoca, kanye nemikhuba enempilo (njengokunciphisa isikhathi osichitha uhleli futhi ubukele i-TV).
Hlala uxhumene nomndeni nabangani.
Ngezikhathi ezinzima ezinjengalezi, kubaluleke kakhulu ukuba nohlelo lokusekela ongaluthemba futhi uluthembele.
Uma othile ecela ukukusiza, kungaba ukuya esitolo akuthengele okuthile, ukusiza ngomsebenzi wasekhaya, ukukuphelezela ukuya kudokotela, noma ukulungiselela ukudla, ungabi namahloni ngokukwamukela. Futhi, kuwumqondo omuhle ukuhamba nomuntu uye naye ekuvakasheni kukadokotela. Ngaleyo ndlela, uzokhumbula konke okushiwo udokotela.
Kubalulekile futhi ukuba nomuntu ongakhuluma naye ngemizwa yakho nemizwa yakho. Ngaphezu komndeni nabangani, uma ungakwazi, joyina iqembu lokusekela iziguli ezinomdlavuza.Ukukhuluma nabantu abake baba nokuhlangenwe nakho okufanayo kungakusiza uzizwe ungedwa futhi kukunike umuzwa wokuthi "Angingedwa engidlula kulokhu." Udokotela wakho angakusiza ukuthola iqembu lokusekelana, kungaba ku-inthanethi noma mathupha, elikufanele.
Masihlukane nokubhema notshwala ngokuphelele.
Ukuyeka ukubhema
Uma ubhema, manje yisikhathi esingcono kakhulu sokuyeka. Ukuyeka ukubhema nokugwema intuthu ebhemayo ngeke nje kukwenze ube nempilo enhle, kodwa kuzokuvikela nasengcupheni yokuthola ezinye izinhlobo zomdlavuza.
Ungayeki ngoba uzame ukuyeka ukubhema kodwa wehluleka. Kungathatha imizamo eminingana ngaphambi kokuba uyeke unomphela. Abantu abaningi bakuthola kunzima ukukwenza lokhu bebodwa. Ngakho cela usizo kudokotela wakho. Angakutshela ngemithi noma amanye amasu angakusiza uyeke ukubhema.
Ukuvinjelwa kotshwala
Ukuphuza utshwala kungandisa ingozi yezinhlobo ezithile zomdlavuza. Kungaphinde kuhlangane neminye imithi ngesikhathi sokwelashwa futhi kwandise imiphumela emibi, njengezilonda emlonyeni. Ukusebenzisa utshwala njengesixazululo sokucindezeleka komdlavuza nakho akukuhle.
Uma uphuza utshwala, zikhawulele ekuphuzeni okukodwa ngosuku kwabesifazane kanye neziphuzo ezimbili ngosuku kwabesilisa. Uma ungaphuzi utshwala, ungaqali.
Ungaphuthelwa ukubona udokotela.
Hlala uxhumene nethimba lakho lezokwelapha. Ungalokothi uphuthelwe ama-aphoyintimenti noma ukuhlolwa. Ngemva kokwelashwa, qiniseka ukuthi uyazi ukuthi yiziphi izimpawu okufanele uziqaphele nokuthi yiziphi izivivinyo zokuhlola okufanele uzenze. Unganqikazi ukubuza udokotela wakho nganoma yimiphi imibuzo onayo, imizwa yakho, noma ukuthi yini ongayilindela esikhathini esizayo.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okunomsoco nokulinganiselayo kubalulekile ukuze kunike umzimba amandla ngesikhathi sokulwa nomdlavuza.
- Ukuzivocavoca okuncane nsuku zonke kuzokwenza uqine ngokomzimba nangokwengqondo.
- Khuluma nodokotela wakho bese uzama ukugcina isisindo sakho siphilile.
- Awuwedwa kulolu hambo. Cela usizo emndenini nakubangani. Joyina iqembu lokusekelana.
- Yeka ukubhema ngokuphelele. Nciphisa ukusetshenziswa kotshwala.
- Ungalokothi uphuthelwe iseluleko sezokwelapha kanye nokuhlolwa okuhleliwe. Hlala uxhumana nodokotela wakho njalo.
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