Iingcebiso ezi-5 zokuphucula iziphumo zokuzilolonga

Umxholo

• Iingcebiso ezi-5 zeziphumo ezingcono ejimini
• 1. Naka ukutya
• 2. Hlala unkcenkceshelwe
• 3. Guqula inkqubo yoqeqesho
• 4. Ngokuthe ngcembe wonyuse umthwalo
• 5. Kunqande ukuqeqesha iqela elifanayo lezihlunu ngeentsuku ezilandelelanayo

Ukuphucula iziphumo zokuzivocavoca, nokuba injongo kukuthoba umzimba okanye ukufumana ubunzima bemisipha, kubalulekile ukuba ukhuthazwe ukufezekisa injongo kwaye uqonde ukuba inkqubo iyacotha kwaye ihamba kancinci. Ukongeza, kubalulekile ukuba unake ukutya, uhlale unamanzi kwaye ungaphoswa kukusebenza, ukongeza ekwenzeni ngokuzimisela okanye ngokwesikhokelo somhlohli.

Uqeqesho kwindawo yokuzivocavoca kunokuba nzima kakhulu, ke kubaluleke kakhulu ukuba uqiniseke ukuba unayo yonke imithombo yamandla eyimfuneko ukuze uqhubeke noqeqesho de kube sekupheleni, uqinisekisa ukuba uchacha ngokufanelekileyo. Ukongeza, kubalulekile ukutshintsha inkqubo yoqeqesho rhoqo kwaye uphephe ukuqeqesha iqela elifanayo lemisipha kwiintsuku ezilandelelanayo.

Iingcebiso ezi-5 zeziphumo ezingcono ejimini

Ezinye iingcebiso ezilula ezinceda ukuphucula iziphumo zomthambo kunye nokufezekisa iinjongo ngokulula zezi:

1. Naka ukutya

Ukutya kwangaphambili nasemva kokusebenza akubalulekanga ekuzuzeni izihlunu kunye nobunzima kunye nokwehla kobunzima, njengoko kubonelela ngamandla afanelekileyo okwenza imithambo yomzimba kunye nokukhuthaza ukubuyiswa kwemisipha ngokulula, ukongeza ekuzuzeni ubunzima obunobunzima.

Ke ngoko, ingcebiso kukuba ukutya kwangaphambi kokuzilolonga kuqulethwe yimithombo ye-carbohydrate ukuze kubonelelwe ngamandla afunekayo ukwenza uqeqesho, ngelixa ukutya emva kokuzilolonga kufanele ukuba kuqulathe ukutya okunotyebileyo kwiiproteni ukuthanda inkqubo yokubuyisa izihlunu, ngaphakathi ukongeza ekuvuseleleni inzuzo yemisipha. Yazi ukutya ukuze ufumane ubunzima bemisipha.

Kubalulekile ukuba ukutya kuboniswe yingcali yesondlo, ukuze ukutya kunye nezixa zazo zicetyiswe ngokwenjongo yomntu. Ngale ndlela, kunokwenzeka ukufezekisa iinjongo ngokulula kunye nokuphucula iziphumo kwiziko lemfundo. Nazi ezinye iindlela zokutya ngaphambi nasemva kokuba uzilolonge.

2. Hlala unkcenkceshelwe

Ukuhanjiswa kwamanzi kubalulekile ukugcina ukusebenza komzimba kunye nokukhuthaza ukubonakala kweziphumo. Kuyacetyiswa ukuba umntu asele amanzi ngexesha nasemva koqeqesho ukuhambisa amanzi emzimbeni, abuyise inani lamanzi alahlekileyo ngexesha loqeqesho kwaye andise ukunyamezeleka kwezihlunu, ukuthintela ukwenzakala, njengeekhontrakthi okanye ikhefu lezihlunu.

Ukongeza, kwimeko yokusebenza kakhulu okanye eyenziwayo ngaphandle kwindawo eshushu kakhulu, kunokuba yinto enomdla ukusela isotonic isiselo sokugcwalisa iiminerali ezilahlekileyo ngexesha lomzimba ngokukhawuleza. Isiselo samandla esenziwe ngobusi kunye nemon lukhetho lokugcina amandla ngexesha loqeqesho. Nantsi indlela yokulungiselela ngokubukela le vidiyo ilandelayo:

3. Guqula inkqubo yoqeqesho

Kubalulekile ukuba uqeqesho lutshintshwe emva kweeveki ezimbalwa ngokubhekisele kwindaleko yomntu kunye nesikhokelo somqeqeshi sokuthintela umsipha ukuba ungahambelani nokhuthazo olungenisiweyo, oluphazamisa iziphumo. Ke, xa utshintsha inkqubo yoqeqesho, kunokwenzeka ukukhuthaza izihlunu kunye nokukhuthaza inkcitho enkulu yamandla kunye nokukhuthaza imicu yemisipha, ukwenzela ukuthanda inzuzo yemisipha.

4. Ngokuthe ngcembe wonyuse umthwalo

Ukonyuka kancinci komthwalo osetyenzisiweyo kwimithambo kufuneka kwenziwe phantsi kwesikhokelo somqeqeshi kwaye ujonge ukuthintela ukulungelelaniswa kwemisipha. Xa umthwalo wonyuswe, kunokwenzeka ukuba wenze izihlunu zichithe amandla amaninzi ukwenza umthambo, zikhuthaza ukukhula kwazo.

5. Kunqande ukuqeqesha iqela elifanayo lezihlunu ngeentsuku ezilandelelanayo

Kubalulekile ukuphumla izihlunu zakho ukuze ufezekise iziphumo ozifunayo. Ke, ukuba uqeqesho lolo suku belulolunguhlu oluphezulu, kuyacetyiswa ukuba uqeqesho losuku olulandelayo lube lolwezantsi, kuba ngaloo ndlela kunokwenzeka ukuba izihlunu ziphinde ziphephe ukonzakala kunye nokugcwala kakhulu.