Kuvamile ukuzizwa ushaqekile futhi wesaba kakhulu uma utholakala unomdlavuza webele. Kodwa into yokuqala okudingeka uyikhumbule ukuthi awuwedwa kule mpi. Ukunakekela umzimba nengqondo yakho kahle ngenkathi uphathwa kuzokunika amandla owadingayo ukuze unqobe le mpi. Ngakho-ke, lesi sihloko sizokusiza udlule kulesi sikhathi esinzima futhi sivule indlela yokuphila enempilo. Ake sixoxe ngakho.
Know your body mass index (BMI) and weight classification
Masiqaphele ukuthi sidlani futhi siphuzani.
Ukudla okuhle nokunempilo kufana nomngane omkhulu womzimba wakho phakathi nalesi sikhathi. Alukho uhlu oluthile lokudla olufanele umuntu onomdlavuza. Lokhu kumayelana nokudla okunempilo okudingeka sonke sikudle.
- Izithelo nemifino: Zama ukudla okungenani izinkomishi ezimbili nengxenye ngosuku. Faka izithelo nemifino enemibala ehlukene, njengoluhlaza okotshani, obomvu, nowolintshi, ekudleni kwakho. Amavithamini nama-antioxidants akunikezayo asiza ekulungiseni amangqamuzana akho.
- Okusanhlamvu okuphelele: Uma uthenga isinkwa kanye nokusanhlamvu, khetha lokho okwenziwe ngokusanhlamvu okuphelele okungu-100%. Okusanhlamvu okuphelele njengelayisi elinsundu, i-buckwheat, kanye ne-oats kuhle kakhulu. Lokhu kunikeza umzimba amandla njalo, kukusiza ukuthi uhlale unamandla usuku lonke.
- Amafutha amahle: Ungesabi amafutha. Kukhona namafutha amahle abalulekile emzimbeni. Amafutha angagcwali, atholakala ezintweni ezifana namakinati, ama-cashew, ama-avokhado, namafutha omnqumo, alungele umzimba.
Nokho, yini okudingeka siyinciphise?Into ebaluleke kakhulu ukudla ukudla okunempilo. Khuluma nodokotela wakho noma isazi sokudla ngendlela yokuhlela ukudla kwakho ukuze uthole zonke izakhamzimba ozidingayo, kunokuba uthole uhlobo olulodwa lokudla.
Kubaluleke kakhulu ukunciphisa inyama ebomvu (inyama yenkomo, ingulube), inyama ecutshunguliwe njengesoseji, iziphuzo ezinoshukela, ukudla okunokunambitheka kokwenziwa , kanye notshwala ngangokunokwenzeka.
Ungakhohlwa ukuphuza amanzi amaningi!
Njengoba umzimba wakho uphola, ikakhulukazi ngenxa yokwelashwa komdlavuza, imiphumela emibi (isib. ukuhlanza, isifo sohudo, umkhuhlane) ingabangela umzimba wakho ukuthi ulahlekelwe amanzi amaningi. Ngakho-ke, kubalulekile ukuphuza okungenani izingilazi zamanzi ezingu-8-10 ngosuku . Uma uvilapha kakhulu ukuphuza amanzi, zama lezi zinto:
- Itiye le-herbal - njenge -ginger , i-coriander
- Ijusi yezithelo ezintsha efakwe amanzi
- Ubisi lwesoya olungenamafutha
Gwema iziphuzo ezifana notshwala, itiye elinamandla, kanye nama-soda ane-caffeine, ngoba lokhu kungawuqeda amanzi emzimbeni.
Qhubeka Uhamba
"Uhlobo luni lokuzivocavoca lolu?" ungase ucabange. Kodwa ucwaningo luthole ukuthi abantu abahlala bematasa ngemva kokuxilongwa umdlavuza baphila isikhathi eside. Ukuzivocavoca kukhulisa amandla akho, imizwa, futhi kunciphisa ukucindezeleka nokukhathazeka.
Akudingeki ukuthi uvivinye umzimba kakhulu. Noma yini ephakathi nendawo ilungile.
| Uhlobo lokuzivocavoca | Izibonelo |
|---|---|
| Ukuzivocavoca Okulinganiselwe | Ngisebenza kancane engadini, ngihamba ngokushesha, ngidansela ingoma ejabulisayo. |
| Ukuzivocavoca Okunamandla | Ukubhukuda, ukudlala ithenisi, ukugijima. |
Ochwepheshe batusa okungenani imizuzu eyi-150 yokuzilolonga ngesonto. Lokho kusho imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto. Ngaphezu kwalokho, kungcono nakakhulu uma ungenza ukuqeqeshwa kwamandla okungenani izinsuku ezimbili ngesonto.
Kubaluleke kakhulu: Ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, kubalulekile ukubonisana nodokotela wakho ukuze anqume ukuthi yini ephephile kuwe . Uzokunikeza iseluleko esingcono kakhulu ngesimo sakho.
Masilawule ukukhathala okuhambisana nokwelashwa
Ukukhathala kuyisikhalazo esivamile kubantu abathola ukwelashwa komdlavuza. Lokhu akukhona nje ukukhathala okuvamile. Kuwumuzwa wokukhathala nokukhathala ngosuku olulandelayo, ngisho nangemva kokulala kahle ebusuku. Ngezinye izikhathi lesi simo singaqhubeka isikhashana ngemva kokuphela kokwelashwa.
Ungabhekana kanjani nalokhu?
- Hlala umatasa: Kungase kubonakale kungavamile, kodwa ukwenza ukuzivocavoca okuncane kungasiza ekunciphiseni lokhu kukhathala. Qala ngemizuzu eyi-15 bese wandisa isikhathi kancane kancane.
- Nakekela ukudla okunomsoco:Qiniseka ukuthi uthola amaprotheni anele, amavithamini, amaminerali, namakhalori. Khuluma nodokotela wakho ngalokhu bese ucela iseluleko uma kudingeka.
- Zijwayeze ukulala kahle: Zijwayeze ukulala nokuvuka ngesikhathi esifanayo nsuku zonke. Kulungile ukulala kancane emini, kodwa kwenze kube imizuzu engama-30.
- Hlela usuku lwakho: Hlela imisebenzi ebalulekile yalapho uzizwa unamandla kakhulu. Ungenzi umsebenzi omkhulu ngesikhathi esisodwa, kwenze kancane kancane.
Thola ukwesekwa okudingayo.
Uma ulwa nomdlavuza, kubalulekile ukucabanga ngawe futhi ucele usizo kwabanye uma uludinga. Akulona neze ubuthakathaka, kungamandla.
Umndeni nabangani
Khuluma nomndeni wakho nabangane bakho abakhulu ngalokho okukukhathazayo. Babuze ukuthi bangakusiza kanjani. Kungaba ngokukusiza uthole uhambo lokuya kudokotela, ngokukusiza ukuthi uthole ukudla, noma ngokuba khona nje ukuzokulalela.
Amaqembu Okusekela
Ukukhuluma nabanye abadlula ohambweni olufanayo nawe kungaba umthombo omkhulu wamandla engqondo. Amaqembu anjengalawa anikeza ithuba elihle lokwabelana ngemibono nemizwa emisha ngokuphila nomdlavuza. Kunamaqembu akhethekile eziguli zomdlavuza webele, noma amaqembu noma ubani onomdlavuza angawajoyina. Zama ukuthola iqembu elikufanele.
Ukwelulekwa
Uma ukutholakala kwakho komdlavuza kunomthelela omkhulu empilweni yakho yansuku zonke, cabanga ngokukhuluma nochwepheshe wezempilo yengqondo . Bangakusiza ufunde ukuthi ungabhekana kanjani nezinguquko ezilethwa umdlavuza empilweni yakho. Ithimba lakho lezokwelapha lingase likwazi ukuncoma umuntu onolwazi lokusebenza neziguli zomdlavuza.
Umlayezo Wokuya Nawe Ekhaya
- Uma ulwa nomdlavuza webele, ukuzinakekela kubaluleke njengokwelashwa kwakho.
- Qinisa umzimba wakho ngokudla ukudla okunempilo nokulinganiselayo nokuphuza amanzi amaningi.
- Ngaphansi kweseluleko sikadokotela wakho, ukuzibandakanya ezingeni lokuzivocavoca elikufanele kungathuthukisa inhlalakahle yakho engokomzimba nengokwengqondo.
- Ukukhathala okubangelwa ukwelashwa kuvamile, futhi kunezindlela zokukulawula.
- Ungahambi wedwa kulolu hambo. Thola ukwesekwa emndenini, kubangani, emaqenjini okusekela, futhi, uma kudingeka, ukwelulekwa kochwepheshe. Kuwuphawu lwamandla.
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