Iingcebiso ezi-5 zokulawula uxinzelelo lwegazi oluphezulu

Umxholo

• 1. Faka enye ityuwa endaweni yayo
• 2. Ziqhelise ukwenza umthambo rhoqo
• 3. Lawula uxinzelelo
• 4. Ukulala phakathi kweeyure ezi-6 nezisi-8 ngobusuku
• 5. Thatha amayeza ngamaxesha afanelekileyo
• Uluhlu lokutya okona kubi kakhulu koxinzelelo lwegazi

Ukulawula uxinzelelo lwegazi ngokukuko, ukongeza kunyango olucetyiswe ngugqirha, kubalulekile ukwenza utshintsho kweminye imikhwa yobomi, uninzi lwezinto esizenzayo okanye esizityayo lubonakaliswa ngqo kuxinzelelo. Ke, ezinye zeendlela ezibalulekileyo zokunciphisa uxinzelelo kukuthoba umzimba, ukwenza umthambo kunye nokuyeka ukutshaya, umzekelo.

Olunye utshintsho, nangona kunjalo, alukho lula, kuba akukho mntu ufanele ukutya ukutya okungenancasa kwaye awungekhe unciphise umzimba ngobusuku, umzekelo, ke, ezi ngcebiso zi-5 zingalandelwa yonke imihla, kubandakanya nokukhulelwa, ukwenza ezi njongo kube lula phumelela:

1. Faka enye ityuwa endaweni yayo

Ityuwa ayisiyiyo kuphela isinongo esinokunambitha ukutya, kwaye zininzi iindlela onokukhetha ukuyitshintsha, kwaye ungatyala imali kwizinongo ezinje nge: pepper, itswele, igalikhi, ijinja, i-oregano, iparsley, ikoriyander, ibasil, isafron, igqabi le-bay kunye rosemary. Kuyenzeka ukuba ungcamle ezi ziqholo ngaphandle kwetyala, kwaye ubenakho ukuzitshintsha kwaye ufumane incasa ezintsha.

Ukongeza, ukutya okunkonkxiweyo, iisoseji kunye nokutya okungumkhenkce, okanye izinongo esele zilungisiwe, ezinje ngeetyhubhu okanye iimbiza, kufuneka zithintelwe, kuba zinetyuwa eninzi kunye nezinye izongezo ezingenakulawulwa, zichasene nabo banehigh . Ke, kubalulekile ukukhetha ukutya okulungiselelwe ekhaya, okanye ngendlela yendalo.

Ukuba kunyanzelekile ukuba utye ngaphandle rhoqo, kuyacetyiswa ukuba uthathe iibhokisi zasemini ekhaya, ezinokuthi zenziwe zonke ngosuku olunye lweveki kunye neqhwa kwizikhongozeli ezahlukeneyo. funda imenyu esempilweni yeveki kunye nokhathalelo ekulungiseleleni iibhokisi zasemini oza kusebenza ngazo.

2. Ziqhelise ukwenza umthambo rhoqo

Ukuzivocavoca umzimba kubalulekile ukunceda ukulawula uxinzelelo lwegazi kunye nokuphucula ukujikeleza kwegazi, ukunceda ukuthintela nokunyanga izifo ezahlukeneyo. Nangona kunjalo, esi siphumo siya kufezekiswa kuphela ukuba umthambo wenziwa rhoqo, ubuncinci ama-3 ngeveki.

Ke, akukho sizathu sokuzixakekisa ngokuzivocavoca kwindawo yokuzivocavoca iintsuku ezi-3 zilandelelana, kwaye emva koko uchithe iintsuku ezili-10 ungahambi, okanye usenza nje imisebenzi ngeempelaveki. Njengokuba iyeza kufuneka lilandele inkqubo yesiqhelo, imisebenzi yomzimba kufuneka ibonwe njengonyango kwaye, ngaphezulu koko, utyalomali kwimpilo engcono kunye nomgangatho wobomi. Jonga iingcebiso kuqeqesho lokulawula uxinzelelo lwegazi.

3. Lawula uxinzelelo

Uxinzelelo kunye noxinzelelo kubangela iimpendulo ezininzi ezimbi emzimbeni, ezinje ngokuveliswa kwehomoni ezinje ngecortisol, adrenaline kunye ne-insulin enokubangela uxinzelelo ukuba lusoloko lonyuka, nokuba kunyango olululo.

Ke, ukukhangela ezinye iindlela zokunciphisa amanqanaba oxinzelelo kubomi bemihla ngemihla, nokuba isiqhelo asincedi, kuyacetyiswa ukunceda ukulawula uxinzelelo. Olunye uhlobo lokuziqhelanisa nokuziqhelanisa nokucamngca, iyoga, ukuphulula, ukwenza iacupuncture kunye ne pilates. Ukuziqhelanisa nokwenza umthambo kuyanceda ekulawuleni amanqanaba eehomoni kunye noxinzelelo, nokuba kukuhamba kwemizuzu engama-30.

4. Ukulala phakathi kweeyure ezi-6 nezisi-8 ngobusuku

Ukuze ukubetha kwentliziyo kunye nokuhamba kwemithambo yegazi kuqheleke, kuvumela ulawulo olungcono lwexinzelelo lwegazi, ubuncinci iiyure ezi-6 zokulala ngobusuku obunye ziyafuneka. Ke ngoko, nangona isenokwahluka ukusuka komnye umntu ukuya komnye, eyona nto ilungileyo kukuba ukulala kuhlala malunga neeyure ezisi-7, ekubeni ngaphezulu kweeyure ezisi-8 akunakunceda kwimpilo, ukwandisa umngcipheko wezifo zentliziyo.

Ukongeza, kubalulekile ukuba uphumle kwaye uphumle ngokwaneleyo, ukunqanda ukulala nokungaphazanyiswa ebusuku, okuthintela ifuthe lokulala empilweni. Jonga ukuba zeziphi iingcebiso ezili-10 zokulala kakuhle.

5. Thatha amayeza ngamaxesha afanelekileyo

Kubalulekile ukuba amayeza oxinzelelo athathwe ngamaxesha acetyiswayo ngugqirha, rhoqo emva kweeyure eziyi-8, 12 okanye ezingama-24, umzekelo, kwaye kubalulekile ukuba basoloko bethathwa ngamaxesha afanayo yonke imihla. Oluqeqesho lubalulekile, njengoko isiphumo samayeza siyahluka ngokuhamba kwexesha, ke ukuba umntu ulibazisekile okanye ulindele ixesha lonyango, isiphumo sinokuhluka.

Umzekelo, ukuba amayeza kufuneka athathwe rhoqo emva kweeyure eziyi-8, ithuba lawo linokuba zi-6 kusasa, 2 pm kunye no-10 pm, kunye ne-8 am, 4 pm kunye ne-12 pm, umzekelo. Ke, amaxesha ahlonishwayo, kodwa ishedyuli ichazwa ngokweemfuno zomntu ngamnye, kwaye kukhethwa ukuba amaxesha afanayo mihla le. Ukuba kukho nabuphi na ubunzima ekulandeleni ishedyuli yamayeza, kubalulekile ukuba uthethe nogqirha ukuvavanya ukuba kunokwenzeka uhlengahlengiso okanye nokutshintsha amayeza.

Ingcebiso ekufuneka uyikhumbule, kukubeka iwotshi yeselfowuni okanye iselfowuni ukukuxwayisa xa ixesha lilungile, kwaye uhlala uphethe isikhwama sakho semali okanye isipaji ibhokisi enamayeza oza kuwasebenzisa xa ungekho ekhaya.

Uluhlu lokutya okona kubi kakhulu koxinzelelo lwegazi

Ukutya kolu luhlu kufuneka kuthintelwe ngumntu onexinzelelo, kuba banetyuwa eninzi kwaye benza kube nzima ukulawula uxinzelelo lwegazi.

• Abaqhekezi kunye nabanye abaphangi;
• Ibhotolo ngetyuwa;
• Iitshizi eziphilisiweyo;
• Iichips ngetyuwa;
• Yeminquma;
• Enkonkxiweyo;
• Ukutya okufakwe kwisoseji;
• Iisoseji ezitshayiweyo;
• Iinyama ezinetyiwa;
• Intlanzi enetyuwa;
• Iisosi;
• Inyama yeKnorr okanye umhluzi wenkukhu;
• Isiselo esithambile;
• Ukutya okunemizi-mveliso okulungele ukusetyenziswa;
• Kofu;
• Iti emnyama;
• Iti eluhlaza.

Ukongeza, kukutya okunyanga uxinzelelo lwegazi kubalulekile ukuba ufunde iilebheli zokutya ngononophelo kuba ityuwa inokuchazwa njenge-sodium, i-sodium chloride okanye i-monosodium glutamate. Iimveliso ezinale nkcazo kulwazi lwesondlo kufuneka zithintelwe zizigulana ezinexinzelelo. Jonga iindlela zokunciphisa ngokuthe ngcembe ukusetyenziswa kwetyuwa kwimihla ngemihla.

Jonga ezinye iingcebiso ezivela kwisondlo sokunciphisa uxinzelelo lwegazi oluphezulu: