Yintoni Ukuphila NgokuseMpilweni? Iingcebiso kuBomi obusempilweni

“Impilo bubutyebi.” Nokuba sityebe kangakanani na, ukuba asiphilile, asinakufikelela kuxolo oluya kulawula ubutyebi bethu.

Ngokudibana kwehlabathi kunye nokufudukela ezidolophini, ukufa (izinga lokufa), ukugula (ipesenti yabantu abaneengxaki zonyango) kunye namazinga ezifo ezingasuleliyo ayanda kumazwe asakhasayo kunye nakumazwe ahambele phambili. Isizathu esinokwenzeka soku yindlela yokuphila engafanelekanga kunye nokunganikeli ingqalelo kwimpilo.

"Simele sinikele ingqalelo kwimpilo?" Cela ""Iingcebiso zokuphila ngokusempilweni"...

Izinto ekufuneka zenziwe kuBomi obusempilweni

Yitya kakuhle

Ukutya ngokwaneleyo akuthethi ukuba usempilweni. Kufuneka ukhethe ukutya okufanelekileyo kwaye ubandakanye oku kutya ngendlela elungeleleneyo ekutyeni kwakho.

Kuyimfuneko ukusebenzisa iiprotheni, iiminerali, isinyithi, iivithamini, i-calcium, i-carbohydrates kunye namafutha (amafutha anempilo) kwisondlo sakho semihla ngemihla. Ukutya okunokulinganisela, ipleyiti yakho kufuneka ibandakanye amaqela okutya okusisiseko okufana neenkozo, iimbotyi, ubisi kunye neemveliso zobisi, kunye nokutya kwendalo okufana nenyama, intlanzi, inkukhu, amaqanda, imifuno kunye neziqhamo.

jonga into oyityayo

Hlala kude kumafutha angenampilo kunye nokutya okucutshungulwayo okuphakamileyo kwiikhalori kunye namafutha ahluthayo. Ezi ntlobo zokutya ziyonakalisa ngokuthe ngcembe impilo yakho, okukhokelela ekuzuzeni ubunzima, isifo senhliziyo kunye namanqanaba aphezulu e-cholesterol. Oyena nobangela wokutyeba kwabantwana Ukutya okuyijanki kukutya.

Yitya iziqhamo zonyaka ezityebileyo kwifiber, iivithamini kunye neeminerali. Akunyanzelekanga ukuba uziyeke ngokupheleleyo izimuncumuncu. Unako kwakhona ukutya izimuncumuncu, ngaphandle kokuba ilawulwa.

Yitya isidlo sakusasa rhoqo

Ukutya isidlo sakusasa esilungileyo kubalulekile ukuze uqalise imetabolism yakho. Kuqatshelwe ukuba abantu abatya isidlo sakusasa kunye nokutya okufanelekileyo banciphisa i-calorie yabo yonke imini yonke.

Ukutsiba isidlo sakusasa ukuze unciphise umzimba kuye kwaba yinto eqhelekileyo kubantu abatsha. Nangona kunjalo, lo mkhwa unokuba nemiphumo engathandekiyo yempilo.

Ukutya kwasekuseni kufuneka kuhlale kusesona sidlo sisempilweni sosuku, kunye nokutya okuziinkozo, imifuno yamaxesha athile kunye nomthombo weprotheyini kunye namafutha anempilo.

Sela iziselo ezininzi

Sela ubuncinane iiglasi ezi-8-10 zamanzi yonke imihla. Amanzi akakhuphi nje ityhefu emzimbeni kodwa agcina ulusu lukhazimla kwaye lusempilweni. Unokusebenzisa ezinye iziselo eziphilileyo rhoqo ukugcina amanqanaba akho e-hydration.

Musa ukutya ebusuku

Ngokutsho kohlolisiso olwenziwa ngabantu abasebenza ebusuku, ukutya kwasebusuku kunokukhokelela ekutyebeni ngokugqithiseleyo nakwezinye iingxaki ezinzulu zempilo.

Olunye uphononongo lubonise ukuba ukutya kwasebusuku kuneempembelelo ezisezantsi ze-thermogenic xa kuthelekiswa nezidlo zasemva kwemini, okukhokelela ekuzuzeni ubunzima.

Kwakhona kuye kwafunyaniswa ukuba ukutya ebusuku akuhluthi kakhulu kunokutya ekuseni. Ukutya ebusuku kakhulu kunokubangela ukungagayeki, nto leyo enciphisa umgangatho wokulala.

Sebenzisa ityuwa encinci

Ukunciphisa ukusetyenziswa kwetyuwa njengoko kunokukhokelela ekunyuseni uxinzelelo lwegazi kwaye kube nefuthe elibi kwimpilo ye-cardiovascular.

Kuyimfuneko ukunciphisa ukungena kwe-sodium kwi-2.300 mg ngosuku (i-1 teaspoon okanye ngaphantsi ngosuku).

Jonga iilebhile zesondlo sokutya

Ukujonga kunye nokuqonda iilebhile zesondlo kubalulekile ukugcina umkhondo wokutya okutyayo yonke imihla. Amafutha ahluthayo ekutyeni okupakishweyo amafutha transKuyafuneka ukulawula izixa zeswekile kunye netyuwa kwaye ukhethe ukutya kwakho ngokwexabiso la macandelo.

Nika ingqalelo ucoceko

Ukuthintela usulelo, kubalulekile ukulandela imigaqo yococeko jikelele. Ngalo lonke ixesha usebenzisa izicoci zezandla okanye isepha ukuhlamba izandla zakho phambi kokuba ulungiselele okanye utye ukutya.

umthambo

Zilolonge Kunyanzelekile. Ukuzivocavoca kwe-Aerobic, njengokuhamba okanye ukugijima, kunceda ukulawula izinga lentliziyo, ukunika amandla amaninzi imini yonke. 

Ukuzivocavoca umzimba yindlela esebenzayo yokuhlala usempilweni kwaye ugcine amanqanaba aphezulu amandla. Ukwenza umthambo ubuncinane imizuzu engama-30 ngosuku kwanele ukukugcina usempilweni ekuhambeni kwexesha.

Ngokutsho kwezifundo ezininzi, umsebenzi womzimba unciphisa umngcipheko wokufa ngokubonelela ixesha elide. Ukuba ukhetha umthambo owuthandayo, kuya kuba lula ukuwenza ekuhambeni kwexesha.

Musa ukuhlala ixesha elide

Nokuba usekhaya, eofisini okanye kwenye indawo, iiyure ezinde, hlala phantsiInokucothisa imetabolism kwaye yenze buthathaka izihlunu.

Vuka uhambe rhoqo kwiiyure ezimbini. Yolula imisipha yakho ngamaxesha athile.

Gcina ubunzima bomzimba obunempilo

Utyebile okanye Ukutyeba ngokugqithisileyo kwandisa umngcipheko wezifo ezininzi, eziquka isifo seswekile, isifo sentliziyo kunye nomhlaza.

Amafutha amaninzi emzimbeni abangelwa kukutya ngaphezu koko kufunekayo. umsebenzi womzimba, Inceda ukuchitha amandla kwaye ikwenza uzive ulungile. Imeko ilula kakhulu; Ukuba utyeba, yitya kancinci kwaye usebenze ngakumbi!

lawula uxinzelelo

Kuthiwa istress ngumbulali ongathethiyo. Ngoko kunempembelelo embi kakhulu kwimpilo kunye nokuphila kakuhle. Kuyimfuneko ukulawula uxinzelelo ukuze uhlale usempilweni. Amaqhinga okuphelisa uxinezeleko anjengokucamngca, ukufunda, ukupheka, ukudanisa, ukuhleka, ukudlala kunye nokwenza umthambo.

yenza i-yoga

Yoga Inceda ingqondo kunye nophuhliso lomzimba ngokubanzi. Ikugcina usempilweni ngokwasengqondweni nasemzimbeni. Uphononongo lufumanise ukuba abantu abenza i-yoga ubuncinci imizuzu engama-30 ngeveki bafumana ubunzima obuncinci.

Fumana ubuthongo obusemgangathweni

Fumana ubuncinane iiyure ezisi-8 zokulala rhoqo ebusuku. Ukulala kuyayiphumza ingqondo kwaye kukugcina usempilweni. Ukulala ngokwaneleyo konyusa inqanaba lemveliso kwaye kukunceda ufezekise imisebenzi yakho ngokukhawuleza.

Ubuncinci beeyure ze-7-8 zokulala ezisemgangathweni zomeleza i-immunity, ikhawuleza imetabolism kwaye inceda ukuphuhliswa kwengqondo.

UkuphuthelwaYandisa ingozi yokutyeba, isifo sentliziyo, usulelo kunye noxinzelelo lwegazi oluphezulu. Ngoko ke, ukulala ngoxolo kubaluleke kakhulu ukuze uhlale usempilweni kwaye ufanelekile.

Vuka kusasa ucwangcise usuku lwakho

Eyona nto inenzuzo kakhulu malunga nokuvuka kwangoko kukunciphisa amanqanaba oxinzelelo. Xa uvuka kwangethuba, isidingo sokungxama siyanyamalala kwaye unexesha lokuphumla nokucwangcisa ngaphambi kokuba uqale usuku lwakho. 

Musa ukutshaya

Kungekudala okanye kamva ukutshaya kuya kuyitshabalalisa impilo yakho. Ngokwezibalo, ukutshaya ngomnye woonobangela abaphambili bokusweleka. Yonyusa izinga lokusweleka komhlaza, izifo zemiphunga kunye neengxaki zentliziyo.

Musa ukusebenzisa utywala

Ngokutsho kweWorld Health Organization (WHO), izigidi ezi-3 zokufa zenzeka ehlabathini lonke ngenxa yokusetyenziswa kotywala ngokugqithisileyo; I-13,5% yabo ikwiqela le-20-39 yobudala.

Utywala bunokukuphumza emva kosuku olunzima, kodwa buyingozi kanye njengokutshaya. Ukusela rhoqo kutshintsha indlela oziphatha ngayo, kunokuchaphazela ukuziqhelanisa nengqondo, inkumbulo kunye nokugxila, kwaye konakalise isibindi sakho.

Suka kwiingcinga ezingakhiyo

Ukucinga okungalunganga lelona yeza linetyhefu elaziwa luluntu. Ishwangusha kukuba umntu ocinga kakubi akazazi ukuba uyenza.

Ukuhlakulela isimo sengqondo esinethemba kunokutshintsha ubomi bakho ngeendlela ezimangalisayo. Abantu abacinga ngokufanelekileyo baphila ubomi obunempilo, ngokutsho kophononongo lwabantu abadala.

Ngenxa yokuba abantu abacinga kakuhle bajonga ubomi ngokwembono eqaqambileyo. Indlela abacinga ngayo, indlela abaziphatha ngayo kunye nendlela yabo yokuphila ibuchaphazela kakuhle ubomi babo.

Nika ingqalelo kubudlelwane bakho bezentlalo

Ubudlelwane bezentlalo bubaluleke kakhulu kungekuphela nje kwimpilo yakho yengqondo, kodwa nakwimpilo yakho yomzimba. Uphando lubonisa ukuba abantu abanabahlobo abasondeleyo kunye nosapho basempilweni kwaye baphila ixesha elide kunabo bangenazo.

zithande

Ukuzithanda yinxalenye ebalulekileyo yokuphila ubomi obusempilweni. Xa unomfanekiso omhle, ngokwemvelo ugxininisa kwinkangeleko yakho kunye nempilo. 

Yiba nenjongo ebomini bakho

IiNdawo eziBlueziingingqi apho kuhlala khona obona bomi bubude nobunempilo emhlabeni. Le mimandla ineempawu ezifanayo, kwaye enye yeempawu zayo ezibalulekileyo kukuba zinenjongo. Abantu baseOkinawa bayayibiza ikigai inika igama layo. Abantu abanenjongo ebomini basempilweni.

Ngenxa yoko;

Impilo yethu bubutyebi bethu. Ukunyamekela impilo yakho kunokuba nzima, ngakumbi kwabo baxakekileyo, kodwa kubalulekile. 

Uhlengahlengiso oluncinci lwenza umahluko omkhulu. Qala ngokwenza utshintsho oluncinci yonke imihla. Guqula indlela ophila ngayo kwaye uphile ubomi obunempilo nobonwabileyo.