Ungabuphila njani obona Bomi baKhe bumnandi njengoMdala

Umxholo

• Kuthetha ntoni ukwaluphala kakuhle?
• Iingcebiso zokuguga kakuhle
• 1. Yiba nobubele kulusu lwakho
• 2. Ukuzilolonga
• 3. Cinga ngendlela otya ngayo
• 4. Imicimbi yempilo yengqondo
• 5. Hlala usebenza ngokwasemzimbeni
• 6. Nciphisa uxinzelelo lwakho
• 7. Yeka ukutshaya nokunciphisa ukuselwa kotywala
• 8. Lala ngokwaneleyo
• 9. Fumana iindlela zokuzonwabisa ezintsha
• Ziqhelise ukukhumbula
• 11. Sela amanzi amaninzi
• 12. Khathalela umlomo wakho
• 13. Yiya kugqirha rhoqo
• Uyaphi ukuze ufumane uncedo
• Yise kude

Kuthetha ntoni ukwaluphala kakuhle?

Awunakho ukuma kwilayini yokuphuma ngaphandle kokubona ubuncinci imixholo yamaphephancwadi malunga nokuba ujongeka kanjani umncinci. Ngelixa ukoyika eminye imibimbi kunye nokuwohloka kwesiqhelo akuqhelekanga, kuninzi kakhulu ekugugeni kakuhle.

Ukwaluphala ngobabalo ayikokuzama ukubonakala ngathi unento engama-20 - kukuphila obona bomi bakho bumnandi nokuba nempilo yomzimba nengqondo ukuze uyonwabele. Njengebhotile yewayini, unokufumana ngcono ngokuguga ngononophelo olufanelekileyo.

Funda ukuze ufumane ukuba wenzeni kwaye yintoni ongamele uyenze kwimfuno yakho yokuguga ngolonwabo.

Iingcebiso zokuguga kakuhle

Sebenzisa ezi ngcebiso ukukunceda ukuba ukhule kakuhle ngaphakathi nangaphandle.

1. Yiba nobubele kulusu lwakho

Ulusu lwakho lolomzimba wakho. Ukuba uyiphatha ngononophelo, unokuwukhusela ngcono umzimba wakho kwizinto ezilawulayo, ulawule ubushushu bomzimba wakho, kwaye ubonelele ngemvakalelo.

Ukuyigcina ijonge kwaye isebenze ngokusemandleni ayo:

• Nxiba i-sunscreen kunye nempahla yokukhusela xa ungaphandle.
• Fumana uvavanyo lomhlaza wolusu minyaka le.
• Namathela kwiimveliso ezinobumnene kwinkqubo yokunyamekela ulusu.
• Hlala hydrated.

2. Ukuzilolonga

Ukuzilolonga rhoqo kunciphisa umngcipheko wezifo, ezinjengesifo sentliziyo kunye nomhlaza, kwaye kukunceda ugcine ukuhamba ixesha elide. Ukuzilolonga kukwehlisa uxinzelelo kwaye kuphuculise ukulala, ulusu kunye nethambo kunye nemood.

Icebisa ukuba abantu abadala benze:

• I-2.5 ukuya kwiiyure ezingama-5 ngeveki yokuzivocavoca amandla, i-1.25 ukuya kwi-2.5 iiyure ngeveki yokuzivocavoca ngamandla, okanye ukudibanisa ezimbini
• imisebenzi yokuqinisa izihlunu zamandla aphakathi okanye amakhulu, abandakanya onke amaqela amakhulu emisipha, iintsuku ezimbini okanye nangaphezulu ngeveki

Eminye imizekelo yokuzivocavoca i-aerobic ibandakanya:

• ukuhamba
• ukuqubha
• ukudanisa
• ukuhamba ngebhayisikile

Ukuzivocavoca kwemisipha kunye nokomeleza amathambo kunokwenziwa kusetyenziswa ubunzima okanye iibhendi zokumelana.

Abantu abadala abadala kufuneka bajolise kwimisebenzi ebandakanya uqeqesho lokulinganisela ukongeza kwimithambo yokuqinisa i-aerobic kunye nezihlunu.

3. Cinga ngendlela otya ngayo

Ukutya okusempilweni yindlela yokuhamba xa kusenziwa ukwaluphala okuhle. Icebisa ukuba utye:

• iziqhamo kunye nemifuno, nokuba intsha, iqandisiwe, okanye enkonkxiweyo
• Iiproteni ezinqinileyo, ezinjengeentlanzi kunye neembotyi
• ubuncinci ii-ounces ezintathu zokutya okuziinkozo, isonka, irayisi, okanye ipasta yonke imihla
• iinkonzo ezintathu zobisi olunamafutha asezantsi okanye angenamafutha, njengobisi, iyogathi okanye itshizi eqiniswe ngevithamini D
• amafutha aphilileyo

Kunqande ukusebenzisa amafutha aqinileyo xa upheka kwaye usebenzise iioyile endaweni yoko. Hlala kude nokutya okucutshungulwayo, ushukela ococekileyo, kunye namafutha angenampilo.

Kuya kufuneka ugcine ityuwa oyityayo ubuncinci ukugcina uxinzelelo lwegazi lusezantsi.

4. Imicimbi yempilo yengqondo

Ukonwaba kunye nokugcina uxinzelelo lwakho phantsi kuyindlela ende ekuncedeni ukuba uphile kwaye ukhule kakuhle.

Ukugcina imeko yakho iphakanyisiwe:

• Chitha ixesha nabahlobo kunye nabantu obathandayo. Ubudlelwane obunentsingiselo kunye nenethiwekhi yoluntu eyomeleleyo iyaphucula impilo yomntu ngokwasemzimbeni nangokomzimba kunye nokuphila ixesha elide. Musa ukulibala abantu obathandayo abanoboya njengokuba isilwanyana sinxibelelene noxinzelelo olusezantsi kunye noxinzelelo lwegazi, ukunciphisa isizungu, kunye neemood ezingcono.
• Yamkela iminyaka yakho. Kukho ubungqina bokuba abantu abagcina isimo esifanelekileyo malunga nokuguga baphila ixesha elide kwaye banokuchacha ngcono ekukhubazekeni. Ukuguga akunakuphepheka kwaye ukufunda ukukwamkela kunokwenza umahluko omkhulu.
• Yenza izinto ozithandayo. Ukuthatha ixesha lakho ukwenza izinto ozithandayo kuya kukonwabisa kuphela. Chitha ixesha kwindalo, landela umdlalo omtsha, ivolontiya- nantoni na ekuzisela uvuyo.

5. Hlala usebenza ngokwasemzimbeni

Uninzi luye lwadibanisa ubomi bokuhlala kunye nomngcipheko owandayo wokugula okungapheliyo kunye nokufa kwangoko.

Olunye ukhetho lokuhlala usebenza unokuhamba kunye nokunyuka, ukuthatha ikhefu, kunye nokuthatha inxaxheba kwiiklasi zokuzilolonga zeqela.

6. Nciphisa uxinzelelo lwakho

Iziphumo zoxinzelelo emzimbeni wakho zinkulu, ukusukela ekugugeni ngaphambi kwexesha kunye nemibimbi ukuya kumngcipheko wesifo sentliziyo.

Kukho iindlela ezininzi eziqinisekisiweyo zokunciphisa uxinzelelo, kubandakanya:

• ukusebenzisa iindlela zokuphumla, ezinje ngokucamngca, umthambo wokuphefumla, kunye neyoga
• ukwenza umthambo
• ukulala ngokwaneleyo
• ndithetha nomhlobo

7. Yeka ukutshaya nokunciphisa ukuselwa kotywala

Ukutshaya kunye notywala bobabini kubonisiwe ukubangela ukuguga ngaphambi kwexesha kunye nokwandisa umngcipheko wezifo.

Ukuyeka ukutshaya akukho lula, kodwa kukho izixhobo ezikhoyo zokukunceda uyeke. Thetha nogqirha malunga nendlela yokuyeka.

Ngokumalunga notywala, nciphisa inani olithathayo ukuya kwisixa ukuthintela umngcipheko empilweni. Esi siselo esinye ngemini kubafazi kunye neziselo ezimbini ngosuku ngamadoda.

8. Lala ngokwaneleyo

Ukulala kakuhle kubalulekile kwimpilo yakho yasemzimbeni nasengqondweni. Ikwadlala indima kwimpilo yolusu lwakho.

Ukulala kangakanani okudingayo kuxhomekeke kubudala bakho. Abantu abadala ngaphezulu kwe-18 kufuneka bajonge ukulala rhoqo ebusuku.

Ukulala ngokwaneleyo kubonakalisiwe ku:

• ukunciphisa umngcipheko wesifo sentliziyo kunye nokufa icala
• ukunciphisa uxinzelelo kunye noxinzelelo
• ukunciphisa umngcipheko wokutyeba kakhulu
• ukunciphisa ukudumba
• ukuphucula ukugxila kunye nokugxila

9. Fumana iindlela zokuzonwabisa ezintsha

Ukufumana izinto zokuzonwabisa ezintsha ezinentsingiselo kunokukunceda ugcine injongo yenjongo kwaye ugcine uzibandakanya kulo lonke ixesha lobomi bakho.

Ubungqina bubonisa ukuba abantu abenza izinto zokuzonwabisa kunye nokuzonwabisa kunye nokuzonwabisa bahlala bonwabile, bafumana uxinzelelo oluncinci, kwaye baphila ixesha elide.

Ukufumana izinto zokuzonwabisa ezintsha ezinentsingiselo kunokukunceda ugcine injongo yenjongo.

Ziqhelise ukukhumbula

Ingqondo imalunga nokwamkelwa kunye nokuphila ngalo mzuzu ngokujonga okwangoku. Ukuziqhelanisa nokucinga kunenzuzo ezininzi zezempilo ezinokukunceda ukuba ube neminyaka engcono, kubandakanya:

• ugxininiso oluphuculweyo
• imemori engcono
• uxinzelelo olusezantsi
• Ukuphendula ngokweemvakalelo
• ulwaneliseko kubudlelwane
• ukwanda kokusebenza komzimba

Ukuziqhelanisa nengqondo, zama:

• ukucamngca
• iyoga
• tai chi
• imibala

11. Sela amanzi amaninzi

Ukusela amanzi aneleyo kunceda ukukugcina rhoqo kwaye kuphucula amandla akho kunye nokusebenza kwengqondo. Ngokuzenzekelayo, ikwakhona ukunceda ukugcina ulusu lusempilweni kunye nokunciphisa iimpawu zokwaluphala.

Ungakanani amanzi ekufuneka usele kuxhomekeke:

• unxano lwakho
• inqanaba lomsebenzi wakho
• kukangaphi uchama uhambisa izibilini zakho
• ubile kangakanani
• isini sakho

Thetha nogqirha ukuba unemibuzo okanye unenkxalabo malunga nokutya kwakho amanzi.

12. Khathalela umlomo wakho

Ukungawakhathaleli amazinyo akho kungapheleli nje ekunciphiseni uncumo lwakho, kodwa kukwabeka emngciphekweni wesifo seentsini, esiye sanxulunyaniswa nesifo sentliziyo, ukubetha, kunye nenyumoniya yebacteria.

Kunye nokhathalelo lomlomo olufanelekileyo, kubalulekile ukuba ubone ugqirha wamazinyo rhoqo.

Ngokwe-American Dental Association, ugqirha wamazinyo unokuzibona iimpawu zokungabikho kwesondlo, usulelo, umhlaza kunye nezinye izifo, ezinjengesifo seswekile. Bacebisa ukuxubha kabini ngemini, ukubhabha kube kanye ngemini, kunye nokususa umlomo.

13. Yiya kugqirha rhoqo

Ukubona ugqirha rhoqo kunokumnceda ugqirha afumane iingxaki kwangoko okanye kwangaphambi kokuba aqale. Kukangaphi ubona ugqirha kuxhomekeke kubudala bakho, indlela ophila ngayo, imbali yosapho, kunye neemeko ezikhoyo.

Buza ugqirha wakho ukuba kufuneka uye kangaphi ekuhlolweni nasekuvavanyweni kovavanyo njengoko uneminyaka yobudala. Kwakhona jonga ugqirha nanini na unamava malunga neempawu.

Uyaphi ukuze ufumane uncedo

Nangona ukuguga kuyinto engenakuphepheka, abanye abantu bakufumanisa kunzima ukujongana notshintsho oluza nokuba mdala.

Ukuba ukhathazekile ngempilo yakho, unengxaki yokuziva unomdla wokuguga, okanye ukhathazeka ukuba awugugi kakuhle kubalulekile ukuba ufikelele kuncedo.

Thetha nomntu omthembileyo, njengelungu losapho okanye umhlobo osenyongweni. Uncedo lobuchwephesha luyafumaneka kugqirha okanye kumcebisi.

Yise kude

Ukwaluphala ngobumnandi ngakumbi malunga nokuba sempilweni kwaye wonwabile kunokugcina imibimbi kwindawo.

Gcina indlela yokuphila esempilweni, ungqongwe ngabantu obathandayo, kwaye wenze izinto ezikonwabisa.

Kungokwemvelo ukukhathazeka ngemiceli mngeni enokubangelwa kukwaluphala, ngoko ke musa ukuthandabuza ukuthetha nomntu ngezinto ezikukhathazayo.