Ingabe ukuhlolwa kwakho kwakamuva kwegazi kubonise ukuthi i-cholesterol yakho iphezulu kancane? Noma ingabe udokotela uthe ama-triglycerides akho aphezulu? Abaningi bethu bayakhathazeka futhi besabe ngezikhathi ezinjengalezi. Kodwa akukho lutho okufanele ulwesabe. Indlela engcono kakhulu, elula, futhi ezuzisayo yokulawula lezi zimo ukuzivocavoca umzimba. Ngakho-ke namuhla, ake sixoxe ngokuthi ungayiqala kanjani le nqubo nokuthi ungayigcina kanjani iqhubeka.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Ingabe kufanele silungiselele kuqala? (Lungela)
Ngaphambi kokuqala noma yimuphi umsebenzi omuhle, kudingeka kube nokulungiselela okuncane. Ukuzivocavoca umzimba kuyafana. Ngaphambi kokuthi ugijime, cabanga ngalezi zinto.
| Izinyathelo zokulungiselela | Okufanele ngikwenze? |
|---|---|
| Ukufuna iseluleko sezokwelapha | Lokhu kuyinto ebaluleke kakhulu. Ngaphambi kokuthi uqale uhlelo olusha lokuzivocavoca, qiniseka ukuthi ukhuluma nodokotela wakho. Ikakhulukazi uma unesifo senhliziyo noma umlando womndeni wesifo senhliziyo, ungakweqi lokhu. Udokotela wakho uzokutshela ukuthi yikuphi ukuzivocavoca okufanele wena. |
| Ukulungiselela imishini edingekayo | Awudingi imishini eminingi. Thola izicathulo ezikhululekile ezilungele ukuzivocavoca kwe-cardio njengokuhamba noma ukugijima. Cabanga ngalokhu njengotshalomali. Futhi, khetha izingubo ezikhululekile emzimbeni wakho. Uma uthanda, ungaya ejimini, noma ungathenga into efana nezinsimbi zesandla ezilula noma amabhande okumelana ekhaya lakho. |
| Ukukhetha ukuzivocavoca okukufanele | Awufuni ukwenza into efanayo eyenziwa umngane wakho ngoba bathatha ikilasi le-Zumba. Ungase ungabi nentshisekelo kangako kulo. Uma wenza kanjalo, uzokhathala yilo ngemva kwezinsuku ezimbalwa. Ngakho-ke, khetha into oyithandayo ngempela futhi okhululekile ngayo. Qala ngento elula nejabulisayo, njengokuhamba ngokushesha, ukubhukuda, noma ukugibela ibhayisikili. |
Kulungile, ake siqale ukusebenza! (Thola Ukusetha)
Uma usulungile, udinga uhlelo lokuqhubeka, ngaphandle kwalokho intshiseko yokuqala ingase inciphe kancane kancane.
Engeza umngane
Kumnandi kakhulu ukuzivocavoca nomngane kunokuvivinya umzimba wedwa. Futhi, ngezinsuku lapho uzizwa sengathi "Ngivilapha kakhulu ukuhamba namuhla," umngane wakho uzokwenza ufune ukuhamba. Kulula uma nobabili nisizana.
Thola ikhambi lesimo sezulu futhi
Ezweni lakithi, sithola ukukhanya kwelanga nemvula. Uma ungumuntu ohambahamba ngaphandle nsuku zonke, wenzani ngosuku lwemvula? Hlela lokho kusenesikhathi.
- Funda ezinye izivivinyo ongazenza ekhaya ku-YouTube noma kuhlelo lokusebenza lokuzivocavoca.
- Noma ungahamba ngokushesha ngaphakathi kwesitolo esikhulu. Noma liyana noma liyashisa, akunandaba.
Sebenzisa ubuchwepheshe
I-smartphone yakho ingaba usizo olukhulu kulo msebenzi. Kunezinhlelo zokusebenza eziningi zokufaneleka manje. Eziningi zazo zimahhala. Lezi zinhlelo zokusebenza zingalandelela ukuthi uhambe ibanga elingakanani, ukuthi ushise amakhalori amangaki, kanye nokushaya kwenhliziyo yakho. Lokho kuzoba yisisusa esikhulu kuwe.
Zinike isikhathi sokuzivocavoca umzimba.
Esikhundleni sokucabanga ukuthi, "Ngidinga ukuzivocavoca kuleli sonto," phawula lokho ekhalendeni lakho. Isibonelo, hlela kusengaphambili, "Ngizohamba ngokushesha ngoMsombuluko, ngoLwesithathu, nangoLwesihlanu kusukela ngo-6:00 ntambama kuya ku-6:30 ntambama." Ngaleyo ndlela, ngeke kube lula kakhulu ukukweqa lokho.
Medical grade state-of-the-art hearing aids
Advanced hearing aids designed for clear hearing and noise control in the ear.
Check Availability →Manje ake siqale! (Hamba!)
Manje usunecebo elihle. Manje sekuyisikhathi sokuqala. Khumbula nalokhu.
Qala kancane.
Iphutha elenziwa abantu abaningi ukujima kanzima kusukela ngosuku lokuqala. Uma lokho kwenzeka, umzimba uzizwa ukhathele kakhulu, imisipha iyabuhlungu, futhi ekugcineni, ngemva kwezinsuku ezimbili noma ezintathu, uvele ukhathale ukuzivocavoca.
Khumbula, lonke uhambo olukhulu luqala ngesinyathelo esisodwa. Ngakho qala kancane.
Qala ngokuhamba imizuzu eyi-10 ngosuku. Uma usuzizwa ukhululekile, khulisa isikhathi ngemizuzu emi-2-3 kanye ngesonto. Ungasikhulisa kancane kancane sibe yimizuzu engama-30-40.
Zibekele umgomo.
Zibekele umgomo omncane ozokusiza uhlale unomdlandla. Isibonelo, zibekele inselele encane njengokuthi "Ngizohlanganyela ku-5km Fun Run ezinyangeni ezintathu" noma "Ngizohamba intaba eNuwara Eliya." Uzoshukumiseleka ukuzivocavoca ngaphandle kokuqaphela ngoba ufuna ukufinyelela lowo mgomo.
Sebenza ngobuhlungu bomzimba
Uma uqala ukuzivocavoca, ikakhulukazi ukuqeqesha amandla, kuvamile ukuzwa ubuhlungu emisipheni yakho ngemva kwezinsuku ezimbalwa. Ungesabi lokhu. Ungavumeli ubuhlungu bukuvimbele ekuzivocavoceni. Ungaphinda uvocavoce njalo ngemva kwezinsuku ezimbili. Lokhu kuzonika imisipha yakho ikhefu futhi ngeke ulahlekelwe yinoma iyiphi intuthuko oyenzile.
Zama izinto ezahlukene esikhundleni sokwenza into efanayo.
Uma wenza ukuzivocavoca okufanayo nsuku zonke, umzimba wakho uyajwayela. Ngemuva kwalokho imiphumela oyitholayo ingase yehle. Ngakho shintsha inqubo yakho kancane.
- Uma uhamba ngezinyawo, shintsha ijubane lakho njalo ezinsukwini ezimbalwa. Hamba kancane kancane, bese ushesha, bese uphinda ushesha kancane.
- Uma ubukela i-DVD yokuzivocavoca, zama entsha enzima kancane.
Engeza Ukuqeqeshwa Kwamandla (ukuzivocavoca kokuphakamisa izinsimbi)
Indlela engcono kakhulu yokwehlisa i-cholesterol kanye ne-triglycerides ukwenza ukuzivocavoca kwe-aerobic (ukuzivocavoca okwandisa ukushaya kwenhliziyo yakho) njengokuhamba, ukugijima, nokubhukuda. Kodwa-ke, ukuqeqeshwa kwamandla (ukuzivocavoca okusebenzisa izinsimbi) nakho kudlala indima enkulu.
Nakuba ukuqeqeshwa kwamandla kungayinciphisi ngqo i-cholesterol, kuyayiqinisa imisipha yakho. Lokhu kuzonciphisa ingozi yokulimala futhi kukuvumele ukuthi wenze ukuzivocavoca kwe-aerobic isikhathi eside futhi kanzima. Ngaphezu kwalokho, uma wakha imisipha, umzimba wakho ushisa amandla amaningi (amakhalori) ngisho noma umile nje. Lena indlela enhle yokunciphisa isisindo. Ukunciphisa isisindo kuthinta ngqo i-cholesterol kanye ne-triglycerides.
Umlayezo Wokuya Nawe Ekhaya
- Qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala ukuzivocavoca.
- Ungaqali konke ngesikhathi esisodwa, qala ngesikhathi esifushane, njengemizuzu eyi-10, bese wandisa isikhathi kancane kancane.
- Khetha ukuzivocavoca okuthandayo nokukuthandayo ngempela. Khona-ke uzozizwa sengathi uyakwenza.
- Beka eceleni izinsuku nezikhathi zesonto zokuzilolonga, bese uhlela ukukwenza lokho. Kulula ukukwenza umkhuba.
- Zama ukuqeqesha amandla okungenani izinsuku ezimbili ngesonto, kanye nokuzivocavoca nge-aerobic. Kusiza kakhulu ekulawuleni isisindo.
- Ukuzivocavoca umzimba kufana nomuthi. Akugcini nje ngokuhle kwi-cholesterol yakho, kodwa futhi kuhle emzimbeni wakho wonke nengqondo yakho.
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