Izibonelelo zokuzilolonga

Umxholo

• Isishwankathelo
• Ziziphi iinzuzo zempilo yokuzilolonga?
• Ndingawenza njani umthambo ube yinxalenye yesiqhelo?

Isishwankathelo

Sonke sikhe sakuva amaxesha amaninzi ngaphambili-ukuzilolonga rhoqo kukulungele, kwaye kunokukunceda ukunciphisa umzimba. Kodwa ukuba ufana nabantu abaninzi baseMelika, uxakekile, unomsebenzi wokuhlala, kwaye awukatshintshi imikhwa yakho yokwenza umthambo. Iindaba ezimnandi zezokuba akukaze kube semva kwexesha ukuqala. Ungaqala kancinci, kwaye ufumane iindlela zokulungela ngakumbi ukusebenza komzimba ebomini bakho. Ukufumana eyona nzuzo, kuya kufuneka uzame ukufumana inani elinconywayo lomthambo kwiminyaka yakho. Ukuba ungayenza loo nto, umvuzo uya kuziva ungcono, ukunceda ukuthintela okanye ukulawula izifo ezininzi, kwaye usenokuphila ixesha elide.

Ziziphi iinzuzo zempilo yokuzilolonga?

Ukuzilolonga rhoqo kunye nokwenza umthambo kunokuba

• Kukunceda ulawule ubunzima bakho. Kunye nokutya, umthambo udlala indima ebalulekileyo kulawulo lobunzima bakho kunye nokuthintela ukutyeba kakhulu. Ukugcina ubunzima bakho, iikhalori ozityayo noselayo kufuneka zilingane namandla owatshisayo. Ukunciphisa umzimba, kuya kufuneka usebenzise iikhalori ezingaphezulu kokutya nokusela.


• Nciphisa umngcipheko wezifo zentliziyo. Ukuzilolonga kuyomeleza intliziyo yakho kwaye kuphucula ukujikeleza komzimba. Ukunyuka kwegazi kuphakamisa amanqanaba eoksijini emzimbeni wakho. Oku kunceda ukunciphisa umngcipheko wezifo zentliziyo ezifana ne-cholesterol ephezulu, isifo se-coronary disease, kunye nesifo senhliziyo. Ukuzivocavoca rhoqo kunokunciphisa uxinzelelo lwegazi kunye namanqanaba e-triglyceride.


• Nceda umzimba wakho ulawule iswekile yegazi kunye namanqanaba e-insulin. Ukuzilolonga kungalinciphisa inqanaba leswekile esegazini kwaye kuncede i-insulin isebenze ngcono. Oku kunokuwunciphisa umngcipheko wesifo se-metabolic kunye nohlobo lwesibini lweswekile. Kwaye ukuba sele unesinye sezi zifo, imithambo ingakunceda ukusilawula.


• Kukunceda uyeke ukutshaya. Ukuzilolonga kungenza kube lula ukuyeka ukutshaya ngokunciphisa inkanuko kunye neempawu zokurhoxa. Inokukunceda ukunciphisa umda onokubufumana xa uyeka ukutshaya.


• Ukuphucula impilo yakho yengqondo kunye nomoya. Ngexesha lokuzilolonga, umzimba wakho ukhupha iikhemikhali ezinokuphucula imeko yakho kwaye uzive ukhululekile. Oku kunokukunceda ujongane noxinzelelo kunye nokunciphisa umngcipheko woxinzelelo.


• Nceda ugcine ukucinga kwakho, ukufunda, kunye nezakhono zokugweba zibukhali njengoko ukhula. Ukuzilolonga kukhuthaza umzimba wakho ukuba ukhulule iiproteni kunye nezinye iikhemikhali eziphucula ukwakheka nokusebenza kwengqondo yakho.


• Yomeleza amathambo kunye nezihlunu. Ukuzilolonga rhoqo kunokunceda abantwana kunye nolutsha ukuba bakhe amathambo omeleleyo. Emva kwexesha ebomini, inokucothisa ukuphulukana noxinzelelo lwethambo oluza nobudala. Ukwenza imisebenzi yokuqinisa izihlunu kunokukunceda wandise okanye ugcine ubunzima bomzimba wakho kunye namandla.


• Ukunciphisa umngcipheko wee-cancer, kubandakanya ikholoni, isifuba, isibeleko, kunye nomhlaza wemiphunga.


• Ukunciphisa umngcipheko wokuwa. Kubantu abadala abadala, uphando lubonisa ukuba ukwenza ulungelelwaniso kunye nokwenza izinto ezomeleza izihlunu ukongeza kwimodareyitha-yokuqina kokusebenza kwe-aerobic kunokunceda ukunciphisa umngcipheko wokuwa.


• Phucula ukulala kwakho. Ukuzilolonga kunokukunceda ukhawuleze ukulala kwaye ulale ixesha elide.


• Ukuphucula impilo yakho yesondo. Ukuzivocavoca rhoqo kunokunciphisa umngcipheko we-erectile dysfunction (ED) emadodeni. Kulabo sele benayo i-ED, umthambo unokunceda ukuphucula ukusebenza kwabo ngokwesondo. Kwabasetyhini, umthambo unokunyusa ukuvuswa kwesondo.


• Yandisa amathuba akho okuphila ixesha elide. Uphononongo lubonisa ukuba ukuzivocavoca umzimba kunokuwunciphisa umngcipheko wokufa kwasekuqaleni kwezona zinto zikhokelela ekufeni, njengesifo sentliziyo kunye neminye imihlaza.

Ndingawenza njani umthambo ube yinxalenye yesiqhelo?

• Yenza imisebenzi yemihla ngemihla isebenze ngakumbi. Nokuba utshintsho oluncinci lunokunceda. Unokuthatha izinyuko endaweni yesinyusi. Hamba phantsi eholweni uye kwi-ofisi yomntu osebenza naye endaweni yokuthumela i-imeyile. Hlamba imoto ngokwakho. Paka kude kude nendawo oya kuyo.


• Zimisele nabahlobo kunye nosapho. Ukuba neqabane lokuzilolonga kunokukwenza ukuba ukonwabele ukuzilolonga. Unokucwangcisa imisebenzi yasekuhlaleni ebandakanya ukuzilolonga. Unokucinga ngokujoyina iqela lokuzilolonga okanye iklasi, enje ngeklasi yokudanisa, iklabhu yokunyuka intaba, okanye iqela lebhola yevoli.


• Gcina umkhondo wenkqubela yakho. Ukugcina ilog yomsebenzi wakho okanye ukusebenzisa umkhondo wokuqina komzimba kunokukunceda ukuba usete iinjongo kwaye uhlale ukhuthazekile.


• Yenza umthambo ube mnandi ngakumbi. Zama ukumamela umculo okanye ukubukela iTV ngelixa uzilolonga. Kwakhona, xuba izinto kancinci- ukuba unamathela kuhlobo olunye lokuzilolonga, usenokudikwa. Zama ukwenza indibaniselwano yemisebenzi.


• Khangela izinto onokuzenza nokuba imozulu imbi. Unokuhamba ngemall, unyuke izitepsi, okanye ujime kwindawo yokuzivocavoca nokuba imozulu iyayeka ukuzilolonga ngaphandle.

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