Iindlela ezi-8 ezingancediyo zokulahleka kobunzima

Umxholo

• 1. Yitya rhoqo kwiiyure ezintathu
• 2. Yitya imifuno kunye nemifuno kwizidlo eziphambili
• 3. Yitya ukutya okuqinileyo okutyiwa
• 4. Sela i-1.5 ukuya kwi-2 yeelitha zamanzi ngosuku
• 5. Yenza umthambo
• 6. Yitya kumacwecwe amancinci
• 7. Lala iiyure ezisi-8 ngobusuku
• 8. Ukuthenga emva kwesidlo

Iingcebiso zokunciphisa umzimba ngokulula zibandakanya utshintsho kwimikhwa ekhaya nakwivenkile, kunye nokwenza umthambo rhoqo.

Kubalulekile ukuba ukhumbule ukuba ukuze unciphise ubunzima ngaphandle komzamo, kufuneka ukuba wenze imikhwa esempilweni ekufuneka izalisekisiwe yonke imihla, kulandela esiqhelo ukuze umzimba usebenze kakuhle. Ezi zilandelayo ziingcebiso ezilula ezi-8 ezibalulekileyo ekunciphiseni ubunzima.

1. Yitya rhoqo kwiiyure ezintathu

Ukutya rhoqo iiyure ezi-3 kubalulekile kuba kuyanceda ukwandisa imetabolism, ebangela ukuba umzimba uchithe amandla amaninzi. Ukongeza, ukuba namaxesha okutya rhoqo kunciphisa imvakalelo yendlala kunye nenani lokutya okutyiweyo, ukuthanda ukunciphisa umzimba. Umzekelo weqweqwe elisempilweni lubisi okanye iyogathi eneebhiskithi ngaphandle kokugcwalisa okanye amandongomane ama-3.

2. Yitya imifuno kunye nemifuno kwizidlo eziphambili

Imifuno ityebile kwifayibha eya kusebenza emathunjini ngokunciphisa ukufunxwa kwamafutha kunye nokuphucula ukuhanjiswa kwamathumbu. Ukongeza, imifuno ityebile iivithamini kunye neeminerali eziphucula ukusebenza komzimba, isusa ityhefu emzimbeni kwaye yomeleze amajoni omzimba.

3. Yitya ukutya okuqinileyo okutyiwa

Ukutya ukutya okuqinileyo okulula okulula endaweni yokusela iziselo kunceda ukunciphisa umzimba kuba kuyonyusa ukuziva usuthi kwaye kunciphisa indlala. Ukuhlafuna kancinci kubangela ukuba imvakalelo yokuhlutha ifikelele kwingqondo ngokukhawuleza, kwaye ukutya okuqinileyo kugcwalisa isisu ngakumbi, kunciphisa inani lokutya okutyiweyo.

4. Sela i-1.5 ukuya kwi-2 yeelitha zamanzi ngosuku

Ukusela amanzi amaninzi yonke imihla kuyanceda ukunciphisa umzimba kuba kunciphisa ukutya kwaye kuphucule ukuhamba kwamathumbu, ukunciphisa ukuqhinwa kunye nokunceda ukucoca amathumbu. Ukongeza, amanzi aphucula ukusebenza kwezintso kwaye anyibilikise ulusu, ukuthintela ukubonakala kwemibimbi.

5. Yenza umthambo

Ukwenza umthambo kubalulekile ukunciphisa umzimba kuba kuyanceda ukutshisa iikhalori kunye nokomeleza umzimba. Ukongeza, umthambo uphucula ukujikeleza kwegazi, wehlisa uxinzelelo lwegazi kwaye unceda ukulawula i-cholesterol.
Nangona kunjalo, iikhalori ezilahlekileyo ngexesha lokuzilolonga zinokufunyanwa ngokulula ngokutya okungonelanga. Jonga izinto ezi-7 ezonakalisa ngokulula iyure enye yoqeqesho.

6. Yitya kumacwecwe amancinci

Ukutya kumacwecwe amancinci kukunceda ukunciphisa umzimba njengoko kuyindlela yokunciphisa inani lokutya elibekwe epleyitini. Kungenxa yokuba ingqondo ihlala ifuna ipleyiti epheleleyo ngexesha lesidlo, kwaye njengoko iipleyiti ezincinci zigcwalisa ngokukhawuleza kwaye zinokutya okuncinci, zingcebiso ezilungileyo zokunceda ukunciphisa umzimba.Ukongeza, ukutya namacephe amancinci kuyanceda ukunciphisa umzimba kuba kwenza ukutya kudliwe kancinci, okunyusa ukondla kunye nokunciphisa ukutya okutyiweyo.

7. Lala iiyure ezisi-8 ngobusuku

Ukulala kakuhle kukunceda uphumle kwaye unciphise uxinzelelo kunye noxinzelelo, ukunciphisa indlala ebusuku kunye nokutya ukutya ebusuku. Ukongeza, ukulala kamnandi ebusuku kuvelisa iihormoni ezinoxanduva lokuziva ukonwaba, okuthanda ukukhetha ukutya okusempilweni ngosuku olulandelayo.

8. Ukuthenga emva kwesidlo

Ukuya kwivenkile enkulu okanye kwindawo yokuthenga emva kokutya kulungile ukuba ungaziva ulambile embindini wokuthenga kunye nokwenza iilekese kunye nokutya okulula. Ukongeza, ukungalambi ngelixa uthenga kuyanceda ekukhetheni ukutya okungcono okuya ekhaya, ukuthanda ukuthobela ukutya kwiintsuku ezimbalwa ezizayo.

Bukela ividiyo elandelayo kwaye ubone ezinye iingcebiso malunga nokuba unganciphisa njani umzimba ngaphandle kokuzilolonga nomzamo omkhulu: