Imigaqo emi-5 elula yeMpilo eMangalisayo

Umxholo

• 1. Musa Ukubeka Izinto Ezinetyhefu Emzimbeni Wakho
• 2. Phakamisa izinto kwaye ujikeleze
• 3. Ulale Njengosana
• 4. Luthintele uxinezeleko
• 5. Yondla umzimba wakho ngokutya okwenyani
• Kuya kufuneka unamathele kuyo ebomini

Ukulandela indlela yokuphila esempilweni kuhlala kubonakala kunzima kakhulu.

Izibhengezo kunye neengcali ezikungqongileyo kubonakala ngathi zinika iingcebiso ezingqubanayo.

Nangona kunjalo, ukukhokelela kubomi obunempilo akufuneki kube nzima.

Ukufumana impilo esemgangathweni, ukunciphisa umzimba kwaye uzive ungcono yonke imihla, konke okufuneka ukwenze kukulandela le mithetho mihlanu ilula.

1. Musa Ukubeka Izinto Ezinetyhefu Emzimbeni Wakho

Izinto ezininzi abantu abazibeka emizimbeni yabo zinetyhefu eqinisekileyo.

Ezinye, ezinje ngecuba, utywala neziyobisi, nazo ziyakhobokisa, zisenza ukuba kubenzima ebantwini ukuzincama okanye ukuziphepha.

Ukuba unengxaki nenye yezi zinto, ke ukutya kunye nokuzilolonga zezona zinto ziphantsi ekukhathazayo.

Ngelixa utywala buhle ngokumodareyitha kwabo banako ukubunyamezela, icuba kunye neziyobisi gwenxa zilungile kuwo wonke umntu.

Kodwa eyona ngxaki ixhaphakileyo namhlanje kukutya okungenampilo, ukutya okunyusa ukutya okungenampilo.

Ukuba ufuna ukufumana impilo esemgangathweni, kuya kufuneka unciphise ukusebenzisa kwakho oku kutya.

Mhlawumbi olona tshintsho lusebenzayo onokulwenza ukuphucula indlela otya ngayo kukunciphisa ukutya okucwangcisiweyo, okupakishwe.

Oku kunokuba nzima kuba uninzi loku kutya kwenzelwe ukuba kube mnandi kakhulu kwaye kunzima kakhulu ukumelana nako).

Xa kuziwa kwizithako ezithile, iishukela ezongeziweyo ziphakathi kwezona zimbi. Oku kubandakanya isiraphu yengqolowa ye-sucrose kunye ne-high-fructose.

Zombini zinokuphazamisa imetabolism yakho xa isetyenziswa kakhulu, nangona abanye abantu benokunyamezela amaxabiso aphakathi ().

Ukongeza, licebo elilungileyo ukunqanda onke amafutha atshintshiweyo, afumaneka kwezinye iindidi zemargarine kunye nokutya okubhakiweyo okuphekiweyo.

Awungekhe ube sempilweni ukuba uqhubeka ubeka izinto ezikhuthaza izifo emzimbeni wakho. Oku kubandakanya icuba kunye notywala, kodwa kunye nokutya okucutshungulwayo kunye nezithako.

2. Phakamisa izinto kwaye ujikeleze

Sebenzisa izihlunu zakho kubaluleke kakhulu kwimpilo efanelekileyo.

Ngelixa ukuphakamisa iintsimbi kunye nokwenza imithambo kunokukunceda ujongeke ngcono, ukuphucula inkangeleko yakho kuyinto nje yencam yomkhenkce.

Kuya kufuneka uzilolonge ukuqinisekisa umzimba wakho, ingqondo kunye neehomoni zisebenza ngokugqibeleleyo.

Ukuphakamisa iintsimbi kunciphisa iswekile yegazi kunye namanqanaba e-insulin, kuphucula i-cholesterol kwaye kwehlisa i-triglycerides (3).

Ikonyusa amanqanaba akho e-testosterone kunye nokukhula kwehomoni, zombini ezihambelana nokuphuculwa kwempilo ().

Ngaphezulu, ukuzivocavoca umzimba kunokunceda ukunciphisa uxinzelelo kunye nomngcipheko wezifo ezingapheliyo, ezinje ngokutyeba, uhlobo lweswekile 2, isifo sentliziyo, i-Alzheimer's kunye nezinye ezininzi (5).

Ukongeza, umthambo unokukunceda ulahlekelwe ngamanqatha, ngakumbi ngokudibanisa nokutya okunempilo. Ayitshisi iikhalori kuphela, kodwa ikwanyusa amanqanaba ehomoni kunye nokusebenza komzimba ngokubanzi.

Ngethamsanqa, zininzi iindlela zokuzilolonga. Awudingi ukuya kwindawo yokuzivocavoca okanye ube nezixhobo zokuzilolonga ezibizayo.

Kuyenzeka ukuba uzilolonge mahala kunye nentuthuzelo yekhaya lakho. Yenza nje uphendlo kuGoogle okanye kuYouTube "wokusebenza komzimba" okanye "iicalisthenics," umzekelo.

Ukuya ngaphandle ukunyuka okanye ukuthatha uhambo yenye into ebalulekileyo ekufuneka uyenzile, ngakumbi ukuba ungafumana ilanga ngelixa ulapho (kumthombo wendalo wevithamini D). Ukuhamba kukhetho olufanelekileyo kunye nohlobo lomthambo olungaphantsi kakhulu.

Isitshixo kukukhetha into oyithandayo kwaye unokubambelela nayo ekuhambeni kwexesha.

Ukuba awuphelelanga kwaphela emzimbeni okanye uneengxaki zonyango, licebo elihle ukuba uthethe nogqirha wakho okanye ugqirha wezempilo oqeqeshiweyo ngaphambi kokuba uqalise inkqubo entsha yoqeqesho.

Ukuzivocavoca umzimba akuncedi nje ukuba ubonakale ungcono, kukwaphucula amazinga ehomoni yakho, kukwenza uzive ungcono kwaye kunciphise umngcipheko wezifo ezahlukeneyo.

3. Ulale Njengosana

Ukulala kubaluleke kakhulu kwimpilo yonke kunye nezifundo zibonisa ukuba ukungabikho kokulala kuhambelana nezifo ezininzi, kubandakanya ukukhuluphala kunye nesifo senhliziyo (, 7,).

Kuyacetyiswa kakhulu ukwenza ixesha lokulala okuhle, okusemgangathweni.

Ukuba akubonakali ngathi ulala kakuhle, zininzi iindlela onokuthi uzame ngazo ukuphucula:

• Musa ukusela ikofu emva kwemini.
• Zama ukulala uvuke ngamaxesha afanayo yonke imihla.
• Lala ebumnyameni obupheleleyo, kungekho sibane senziweyo.
• Nciphisa izibane ekhayeni lakho kwiiyure ezimbalwa ngaphambi kokulala.
• Ukufumana ezinye iingcebiso malunga nendlela yokuphucula ukulala kwakho, jonga eli nqaku.

Kusenokuba ngumbono olungileyo ukubona ugqirha wakho. Ukuphazamiseka ebuthongweni, njenge-apnea yokulala, kuqhelekile kwaye kwiimeko ezininzi kuyanyangeka ngokulula.

Ukufumana ubuthongo obulungileyo bunokuphucula impilo yakho ngeendlela ezininzi kunokuba ungacinga. Uyakuva ngcono emzimbeni nasengqondweni kwaye wehlise umngcipheko weengxaki ezahlukeneyo zempilo ezantsi komgca.

4. Luthintele uxinezeleko

Indlela yokuphila esempilweni ibandakanya ukutya okusempilweni, ukulala okusemgangathweni kunye nokuzilolonga rhoqo.

Kodwa indlela oziva ngayo nendlela ocinga ngayo nayo ibaluleke kakhulu. Ukucinezelwa ngalo lonke ixesha kuyindlela yentlekele.

Uxinzelelo olugqithisileyo lunokunyusa amanqanaba e-cortisol kwaye lonakalise kakhulu imetabolism yakho. Inokonyusa iminqweno yokutya okungenamsoco, amanqatha kwindawo yesisu sakho kwaye inyuse umngcipheko wezifo ezahlukeneyo (, 10,).

Izifundo zikwabonisa ukuba uxinzelelo lunegalelo elibalulekileyo kuxinzelelo, eyingxaki enkulu yezempilo namhlanje (12,).

Ukunciphisa uxinzelelo, zama ukwenza lula ubomi bakho-umthambo, thatha uhambo lwendalo, usebenzise iindlela zokuphefumla nzulu kwaye mhlawumbi nokucamngca.

Ukuba awunakukwazi ukusingatha imithwalo yobomi bakho bemihla ngemihla ngaphandle koxinzelelo olugqithisileyo, cinga ngokubona ugqirha wezengqondo.

Ayisiyiyo kuphela ukoyisa uxinzelelo lwakho eya kukwenza ube sempilweni, iya kuphucula ubomi bakho ngezinye iindlela. Ukuhamba ebomini uxhalabile, unxunguphele kwaye ungaze ukwazi ukuziphumza kwaye uzonwabise yinkunkuma enkulu.

Uxinzelelo lunokuphazamisa impilo yakho, olukhokelela ekuzuzeni ubunzima kunye nezifo ezahlukeneyo. Zininzi iindlela onokuthi ulunciphise uxinzelelo lwakho.

5. Yondla umzimba wakho ngokutya okwenyani

Eyona ndlela ilula nesebenzayo yokutya okusempilweni kukujonga ukutya okwenyani.

Khetha okungagqitywanga, ukutya okupheleleyo okufana noko kwakukhangeleka kwindalo.

Kungcono ukutya indibaniselwano yezilwanyana kunye nezityalo - inyama, intlanzi, amaqanda, imifuno, iziqhamo, amandongomane, iimbewu, kunye namafutha asempilweni, iioyile kunye neemveliso zobisi ezinamafutha aphezulu.

Ukuba uphilile, utyebile kwaye uyasebenza, utya uphelele, ii-carbs ezingacwangciswanga zilungile. Oku kubandakanya iitapile, ibhatata, iimbotyi kunye neenkozo ezipheleleyo ezifana nehabile.

Nangona kunjalo, ukuba utyebe kakhulu, utyebe kakhulu okanye ubonakalise iimpawu zemetabolism ezinje ngesifo seswekile okanye isifo se-metabolic syndrome, emva koko ukunciphisa imithombo ephezulu ye-carbohydrate kunokukhokelela kuphuculo olukhulu (14,, 16).

Abantu banokuhlala bephulukana nobunzima obuninzi ngokunciphisa ii-carbohydrate kuba beqonda ukuba batya kancinci (,).

Nantoni na oyenzayo, yenza umgudu wokukhetha ukutya okupheleleyo, okungasetyenziswanga endaweni yokutya okubonakala ngathi kwenziwe kumzi-mveliso.

Ukukhetha ukutya okupheleleyo, okungasetyenziswanga okunje ngeziqhamo, imifuno, iimbewu kunye neenkozo ezipheleleyo kubaluleke kakhulu kwimpilo yakho.

Kuya kufuneka unamathele kuyo ebomini

Kubalulekile ukugcina engqondweni ukuba i-mindset yokutya kukutya okungalunganga kuba phantse ayisebenzi kwixesha elide.

Ngesi sizathu, kubalulekile ukuba ujonge utshintsho kwindlela yokuphila.

Ukuba sempilweni yimarathon, ayisiyo i-sprint.

Kuthatha ixesha kwaye kufuneka unamathele kuyo ebomini.