Uyihlola kanjani impilo yakho? (Ukuhlolwa Kwempilo Yomuntu Siqu)

Iningi lethu lenza izinqumo ezintsha ngezinsuku ezikhethekile njengoNyaka Omusha noma izinsuku zokuzalwa. Ungase ucabange izinto ezinjengokuthi, "Kulokhu ngizokwehlisa isisindo," "Ngizoqala ukuzivocavoca ," "Ngizolawula imikhuba yami yokudla." Lesi sinqumo siyinto enhle kakhulu. Kodwa, ngaphambi kokuba siqale lolu hambo, sidinga ukwenza into ebaluleke kakhulu. Okungukuthi, ukwazi kahle ukuthi siqala kuphi lolu hambo. Ukuze sibe neqiniso, ukuqonda ngokucacile isimo samanje sempilo yakho, okungukuthi, 'isisekelo'. Ngaphandle kwaso, ayikho indlela yokulinganisa intuthuko yakho. Ngakho-ke namuhla, ake sixoxe ngalokho okudingeka sikwazi ngathi ngaphambi kokubeka isisekelo sempilo enempilo.

Ake siqale sibheke isisindo kanye nobubanzi besinqe.

Uma kukhulunywa ngempilo, akuyona nje inombolo esikalini ebalulekile. Kodwa-ke, isisindo sakho siyisibonakaliso esibalulekile sengozi yakho yezifo eziningana, okuhlanganisa isifo senhliziyo, umdlavuza kanye nesifo samathambo.

Ukuze uthole ukuthi isisindo sakho sisezingeni elifanele yini, qala ngokukala wena. Ngemuva kwalokho udinga ukuthola i-body mass index yakho, noma i-`BMI (Body Mass Index).` Lokhu kusetshenziselwa ukubala ukuthi unesisindo esifanelekile yini ngobude bakho. Ngoba, isisindo esingamakhilogremu angu-60 sithinta umuntu omude ngamafidi angu-6 nomuntu omude ngamafidi angu-5 ngezindlela ezahlukene. Ngokuvamile, i-BMI enempilo ibhekwa njengephakathi kuka -18.5 no-24.9 .

Okulandelayo, thatha i-tepi measure. Ngisho noma i-BMI yakho ijwayelekile, ukuba namafutha amaningi okhalweni lwakho (ukukhuluphala esiswini) kwandisa ingozi yakho yokuthola isifo sikashukela sohlobo 2 nesifo senhliziyo. Indoda enempilo kufanele ibe nomjikelezo wesinqe ongamasentimitha angu-40 noma ngaphansi. Kwabesifazane, isibalo kufanele sibe ngamasentimitha angu-35 noma ngaphansi.

Izinto okufanele uzazi ngokuhlolwa kwegazi

Uma ungawazi amazinga akho e-cholesterol (kufaka phakathi i-cholesterol enhle ethi `HDL` kanye ne-cholesterol embi ethi `LDL`), umfutho wegazi, kanye namazinga kashukela egazini, manje sekuyisikhathi sokubona udokotela wakho. Lezi yizindinganiso ezijwayelekile zomuntu omdala onempilo.

Kunjani ukuvivinya umzimba?

Noma yimuphi umsebenzi womzimba owenzayo ungcono kunokwenza lutho. Kodwa-ke, ngokweziqondiso , abantu abadala kufanele bathole okungenani amahora amabili nesigamu okuzivocavoca okulingene ngesonto. Lokho kusho ukuzivocavoca okunzima kancane futhi okukwenza ujuluke.

Uma ungeyena umuntu othanda ijimu, kulungile lokho. Kodwa ukuze ubone ukuthi uhamba ibanga elingakanani usuku ngalunye, zama ukusebenzisa i-pedometer isonto lonke. Amafoni amaningi analolu hlelo lokusebenza. Ochwepheshe abaningi batusa ukuhamba okungenani izinyathelo eziyi-10,000 ngosuku. Lokho kungamamayela ayi-5 (amakhilomitha ayi-8).

Qaphela nokudla neziphuzo.

Izinsalela esitsheni sengane yakho, ukudla okulula okudlayo ngesikhathi somhlangano ehhovisi... Sikhohlwa kalula ngalezi zinto ezincane. Kodwa ngokuhamba kwesikhathi, lezi zinto ezincane zingaba nomthelela omkhulu.

Ukuze ucacise kakhudlwana ngalokho okungena emlonyeni wakho, bhala phansi konke okudlayo nokuphuzayo encwadini yezenzakalo okungenani izinsuku ezimbalwa. Ungasebenzisa futhi uhlelo lokusebenza lwe-smartphone. Bhala imininingwane ngangokunokwenzeka. Esikhundleni sokubhala ukuthi "Ngidle amabhisikidi," bhala phansi izinto ezinjengokuthi " Ngidle amabhisikidi ama-4 e-cream cracker anetiye ." Futhi, uma ubhala phansi ukuthi udle nini, ukuthi udle kuphi, ukuthi ubunobani, nokuthi uzizwe kanjani, kuzoba lula ukuqonda amaphethini emikhubeni yakho yokudla .

Ungakhohlwa ngalokho okuphuzayo, njengalokho okudlayo. Iziphuzo ezinoshukela ('iziphuzo ezibandayo') kanye 'neziphuzo zamandla' zigcwele 'amakhalori angenalutho' angenawo umsoco. Lezi ziyimbangela enkulu yokukhuluphala.

Kodwa ungayeki ukuphuza amanzi. Ukuze uhlale uphilile, umuntu omdala kufanele aphuze cishe izingilazi zamanzi ezingu-8 ngosuku.Udinga ukuphuza. Uma ukhohlwa ukuphuza amanzi, bhala phansi inani lamanzi owaphuzayo kudayari yakho yokudla. Ungakhohlwa ngotshwala. Abesifazane akufanele baphuze okungaphezu kwesisodwa ngosuku. Kwabesilisa, inani eliphezulu liyimbili.

Ulale kanjani?

Iningi labantu abadala lidinga amahora angu-7-9 okulala ngosuku. Kodwa lokhu kungahluka kumuntu nomuntu. Uma ulala ngenkathi ushayela, wenza imisebenzi yakho yansuku zonke , noma uthembele ku-caffeine (njengekhofi noma itiye) ukuze uqede usuku, ungase ungalali ngokwanele.

Ukugcina irekhodi lokulala kwakho kuyisinyathelo sokuqala esihle. Kukhona namadivayisi ahlukahlukene kanye 'nezinhlelo zokusebenza' zalokhu.

Isimo sengqondo

Impilo yakho yengqondo ibaluleke njengempilo yakho yomzimba. Eqinisweni, lokhu kokubili kuhlobene. Uma impilo yengqondo imbi, inganciphisa amandla akho nokugxila kwakho, futhi ikhulise ngisho nengozi yakho yesifo senhliziyo.

Uma uhlala uzizwa ucindezelekile, ukhathazekile, noma ukhathazekile futhi ungakwazi ukuthola indlela yokuphuma kukho, funa usizo kuchwepheshe wezempilo yengqondo . Akulona neze uphawu lobuthakathaka.

Labo abakusekelayo

Ubani ongakusekela kulolu hambo?

Udokotela wakho.

Kubalulekile ukuba nodokotela ongamethemba futhi ucele iseluleko nganoma yiziphi izinkinga zempilo ongase ube nazo. Uma ungenayo, yenza kube yinto eza kuqala ukuthola eyodwa. Umhlinzeki wakho wokunakekelwa oyinhloko nguyena ozokhumbuza ngemigomo yakho, ukuhlolwa kwe-cholesterol, ama-mammogram, kanye nama-colonoscopies, futhi akusize ukuthi uqede ngesikhathi. Uma unesifo sesikhathi eside, kungadingeka futhi ukuthi ubonane nochwepheshe (isib., udokotela we-endocrinologist noma udokotela wenhliziyo).

Usekelo lomphakathi

Lokhu kubaluleke kakhulu futhi. Ukuba nabangani nomndeni abasekela imigomo yakho futhi abakukhuthazayo kuzokunika amandla amaningi okuqhubeka nalolu hambo. Mhlawumbe umngane ozoza ukuzovivinya umzimba nawe, umuntu ongakhuluma naye nganoma yini ekucabangayo, uzokwenza lolu hambo lube lula kunalokho ocabanga.