Ukwehlisa isisindo kungaba yinselele uma unesifo sikashukela. Kodwa bewazi ukuthi ukunciphisa isisindo esincane kungasiza ekubuyiseleni amazinga kashukela egazini lakho esimweni esijwayelekile? Ungase ukwazi ukunciphisa imithi yakho yesifo sikashukela, noma uyeke ukuyithatha ngokuphelele ngokuhamba kwesikhathi. Kodwa akulula njengoba kuzwakala, akunjalo? Akunankinga, sizokusiza ukuthi wenze lolu hambo lube yimpumelelo. Nazi ezinye zezinto ezibalulekile okufanele uzenze nokungafanele uzilandele.
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1. Yenza: Yenza isinqumo sakho kuqala.
Ukwehlisa isisindo kufana nokugijima i-marathon. Akuyona i-sprint. Awukwazi ukugijima kanzima isikhashana bese uyeka. Uma ungakulungeli ngokwengqondo, noma yiziphi izinguquko ozenzayo ngeke zihlale isikhathi eside.
Ngakho-ke, enye yezindlela ezinhle kakhulu zokuthola ugqozi lokuqhubeka nalolu hambo ukucabanga ngokuthi uzobe ukuphi eminyakeni emi-5 ezayo ngemikhuba yakho yamanje, nokuthi ufuna ukuba kuphi ngempela. Uyafuna yini ukuphila nezinkinga zesifo sikashukela? Noma ufuna ukuba nempilo enhle futhi ujabule kakhulu kunanamuhla? Izinqumo ozenzayo namuhla zizonquma ikusasa lakho.
2. Ungakwenzi: Ungenzi izinguquko ezinkulu ngesikhathi esisodwa.
Uma unquma ngokuzumayo ukwenza izinguquko ezinkulu, uthi, "Ngizoyeka konke kusasa!", cishe ngeke unamathele kukho. Ngakho qala kancane.
Cabanga ukuthi isinyathelo sakho sokuqala ukwengeza imizuzu eyi-15 ohlelweni lwakho lokuzivocavoca lwansuku zonke. Noma ungase uyeke ukudla amaswidi ngemva kwesidlo sakusihlwa. Qala ngezinto ezimbili ezintsha ngesonto, bese ufaka ezinye izinto ezintsha njengoba uzijwayela. Futhi ngaphambi kokuba uqaphele, uzobe wenze umehluko omkhulu.
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Bhala phansi konke okudlayo nokuphuzayo encwadini encane noma ocingweni lwakho okungenani isonto lonke. Lena yindlela engcono kakhulu yokuthola izindawo ezingalungile endleleni yakho yokudla.
Ungase uthole ukuthi udla ukudla okulula kaningi kunalokho ocabanga ngakho usuku lonke. Noma ukuthi uvame ukukhohlwa ukudla kwasekuseni. Uma usuzibonile lezi zinto, kulula kakhulu ukuzilungisa.
4. Ungakwenzi: Ungayeki ukudla!
Iphutha elikhulu ukucabanga ukuthi, "Ngidinga ukwehlisa isisindo, ngakho-ke kulungile ukweqa ukudla." Ukweqa ukudla okunjalo kungaba nomphumela ophambene. Uzosheshe uzizwe ulambile kakhulu, futhi uzogcina udla okungaphezu kwalokho okuvamile ekudleni okulandelayo.
Ukweqa ukudla kuyingozi kakhulu kumuntu onesifo sikashukela ngoba kungabangela ukuthi amazinga kashukela egazini ehle ngokuzumayo. Lokhu sikubiza ngokuthi i-hypoglycemia.Kubizwa ngokuthi isimo sokushaqeka. Kusho ukuthi ungase uzizwe ubanda, ujuluka, unamehlo aluhlaza okwesibhakabhaka, uzizwe unesizungu, futhi ulahlekelwe nayingqondo. Kungaba futhi yisizathu sokuthi imithi yakho yesifo sikashukela ingase ingasebenzi kahle.
Ngakho-ke ungalokothi weqe ukudla kwasekuseni. Ukungadli ukudla kwasekuseni kufana nokuzama ukugijima imoto ngaphandle kophethiloli. Uma ufaka okuthile okuneprotheni eningi njengeqanda noma i-yogurt yamaGreki ekudleni kwakho kwasekuseni, ungalamba kuze kube semini.
5. Yenza: Bhekana nemizwa yakho
Iningi lethu lidla ngokweqile uma sidabukile, sikhathazekile, noma sicindezelekile. Lona umkhuba oyingozi kakhulu. Ngoba ukucindezeleka empeleni kuphakamisa amazinga kashukela egazini lakho.
Ngakho-ke esikhundleni sokuphendukela ekudleni ukuze uthole induduzo lapho uzizwa uphansi, kubalulekile ukuthola ezinye izindlela zokubhekana nemizwa yakho. Ukukhuluma nomuntu omethembayo, ukufunda incwadi, noma ukulalela umculo kungasiza. Uma kudingeka, ungakhuluma nodokotela wakho ngalokhu futhi ufune usizo lochwepheshe.
6. Ungakwenzi: Gcina umgomo wakho uyimfihlo.
Kubalulekile ukuba nokusekelwa okuhle ohambweni lwakho. Ngakho-ke tshela umndeni wakho, abangani, kanye nosebenza nabo ngemigomo yakho. Isikhuthazo sabo sizoba umthombo omkhulu wamandla.
Ungafuna nosizo lochwepheshe endleleni. Khuluma nodokotela wakho futhi uthole iseluleko kuchwepheshe wezokudla. Isiqondiso sabo sizokusiza ukuthi ufike endleleni efanele.
7. Yenza: Yenza okungaphezu nje kokudla.
Ukuqaphela nje ukuthi udlani kuyisiqalo esihle, kodwa akwanele. Ukuzivocavoca umzimba kuyingxenye ebalulekile yalolu hambo. Ngaphezu kokuzivocavoca kwe-cardio (ukuhamba, ukugijima, ukugibela ibhayisikili), ukuqeqeshwa kwamandla nakho kubaluleke kakhulu.
Izinto ezifana nokuphakamisa izinsimbi nokuzivocavoca ngamabhande okumelana kungasiza ekuqiniseni imisipha yakho. Lokhu kungasiza ekulawuleni isimo esibizwa ngokuthi ukumelana ne-insulin . Kalula nje, ukumelana ne-insulin yilapho umzimba wakho ukhiqiza i-insulin, kodwa amaseli akho awakwazi ukuyisebenzisa kahle. Imisipha yethu iyindawo eyinhloko lapho umzimba wethu usebenzisa futhi ugcina khona ushukela. Ngakho-ke ukuyigcina iqinile kubaluleke kakhulu ekulawuleni amazinga kashukela egazini.
Futhi, hlala umatasa ngangokunokwenzeka usuku lonke. Ukuhlala endaweni eyodwa isikhathi eside kungaholela ezifweni eziningi, okuhlanganisa nesifo sikashukela. Uma kungenzeka, vuka njalo ngehora ugcwalise ibhodlela lakho lamanzi, uhambe kancane, futhi uma udinga ukukhuluma nothile, yiya kuye ukhulume esikhundleni sokuthumela i-imeyili noma umbhalo.
8. Yenza: Faka ama-carbohydrate ekudleni kwakho.
Nakuba kukhona inkolelo yokuthi "isifo sikashukela asilungile ekudleni ama-starch," lokho akulungile. Ama-carbohydrate abalulekile ekusebenzeni kobuchopho bethu. Into ebaluleke kakhulu ukulawula inani olidlayo bese ukhetha uhlobo olufanele.
Ngokuvamile, ingxenye encane yama-carbohydrate yanele ukudla okukodwa. Futhi, khetha ukudla okunomsoco, okungacutshungulwanga kakhulu esikhundleni sokudla okucolisisiwe njengesinkwa esimhlophe nelayisi elimhlophe.
| Faka lokhu ekudleni kwakho (izinqumo ezinhle) | Nciphisa lokhu ngangokunokwenzeka (izinketho ezingalungile) |
|---|---|
| Ilayisi, amabele, i-oats | Ilayisi elimhlophe, isinkwa esimhlophe, ama-noodle |
| Ubhatata, umdumbula (ngokuthanda kwakho) | Ukudla okwenziwe ngoshukela nofulawa (amakhekhe, amabhisikidi) |
| Ubhontshisi, ubhontshisi oluhlaza, amalentili | Iziphuzo ezithambile |
| Isinkwa esiphelele | I-yogathi enoshukela neziphuzo zezithelo |
9. Ungakwenzi: Ungayeki konke ngenxa yephutha elincane.
Sonke sinezikhathi zethu zokwehluleka endleleni. Mhlawumbe usuku, isonto, noma inyanga, ulahlekelwa ukuzibamba. Lokho kuvamile.
Into ebaluleke kakhulu ukungayeki futhi uphelelwe yithemba. Umehluko kuphela phakathi kwalabo abaphumelelayo nalabo abahlulekayo ukuphikelela. Qala kabusha. Ungakwenza lokhu!
Umlayezo Wokuya Nawe Ekhaya
- Ukwehlisa isisindo uhambo olude. Lungela ngokwengqondo.
- Ungenzi izinguquko ezinkulu ngesikhathi esisodwa. Qala kancane kancane bese uzijwayela.
- Ungayeki ukudla, ikakhulukazi ukudla kwasekuseni, nganoma yisiphi isizathu.
- Njengokulawula ukudla, ukuzivocavoca nakho kuyimfuneko.
- Ungawasusi ngokuphelele ama-carbohydrate. Khetha izinhlobo ezifanele bese uzidla ngokulinganisela.
- Uma wenza iphutha endleleni, ungadikibali bese uzama futhi.
- Khuluma nodokotela wakho njalo ngakho konke lokhu futhi ucele isiqondiso sakhe.
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