Inkathalo xa uzilolonga wedwa

Umxholo

• 1. Vavanya impilo yakho
• 2. Ukukhetha iimpahla ezifanelekileyo kunye nezihlangu
• 3. Fudumeza uphole
• 4. Khetha indawo
• 5. Ubunzulu, ixesha kunye noqeqesho rhoqo
• 6. Indlela oma ngayo
• 7. Lumkela iintlungu

Ukuzilolonga rhoqo kunezibonelelo ezininzi zempilo, ezinje ngokulawula ubunzima, ukunciphisa iswekile yegazi, ukuthintela isifo sentliziyo, ukuthintela i-osteoporosis kunye nokulawula i-cholesterol.

Ngokufanelekileyo, imisebenzi yomzimba kufuneka ikhokelwe kwaye ibekwe esweni ngutitshala, kodwa kunokwenzeka ukuba uqalise ukuzilolonga wedwa, ukuba ulandela amanyathelo okhuseleko ukuthintela ukwenzakala kunye nokuphucula impilo yomzimba ngaphandle kokubeka emngciphekweni impilo.

Nazi iingcebiso ezisixhenxe zokuzilolonga wedwa.

1. Vavanya impilo yakho

Ngaphambi kokuba uqale nawuphi na umsebenzi owenziwe ngokwasemzimbeni, nokuba ukhokelwe yingcali, kubalulekile ukuba uye kugqirha ayovavanya impilo kwaye achonge iingxaki zokudibana kunye okanye izifo ezifana noxinzelelo lwegazi kunye neswekile.

Kwimeko apho iingxaki zempilo zikhona, eyona nto ilungileyo kukuba umthambo ujongiwe yingcali, eya kuthi ibonakalise uhlobo olufanelekileyo kunye nokuqina koqeqesho, ngokwemeko yezempilo kunye neenjongo zomntu ngamnye.

2. Ukukhetha iimpahla ezifanelekileyo kunye nezihlangu

Kuya kufuneka ukhethe iimpahla ezilula nezintofontofo ukuzilolonga, ezivumela intshukumo yasimahla yamalungu kunye namalungu kwaye avumela ukubila ukuba kunyuke, oko kubalulekile ukugcina ubushushu bomzimba obaneleyo.

Kubalulekile ukuba ukhumbule ukuba ukunxiba iimpahla ezininzi ukubila ngakumbi akuncedi ekunciphiseni ubunzima, kuphelisa umzimba wakho emzimbeni kwaye kunciphisa ukusebenza koqeqesho. Ukongeza, ubunzima obulahlekileyo ngokubila bukhawuleza babuya emva koko, kunye nolwelo oluqhelekileyo kunye nokutya okutyayo.

Izihlangu kufuneka zikhethwe ngokomsebenzi ekufuneka wenziwe, kwaye kufanelekile ukuba zikhanyise, kunye nezifunxi ezothusayo ukufunxa iimpembelelo kwaye zenziwe ngohlobo lwenyathelo, elixhomekeke kubume benyawo kunye nendlela ebamba ngayo umgangatho. Jonga indlela yokukhetha izicathulo ezifanelekileyo.

3. Fudumeza uphole

Ukwenza ukufudumeza ngaphambi kokuqala uqeqesho kubalulekile ukulungiselela izihlunu zomsebenzi onamandla ngakumbi, ngokunyusa iqondo lobushushu emzimbeni kunye nokujikeleza kwegazi, ukuthintela ukwenzakala kunye nokwandisa ukusebenza koqeqesho.

Ukuzifudumeza kufuneka kuhlale phakathi kwemizuzu emi-5 ukuya kweli-10, kwaye eminye imizekelo yemisebenzi enokwenziwa ukwenza umzimba wonke uhambe, ukuhamba ngebhayisikile, intambo yokutsiba okanye ukwenza uthuli olushibilikayo, kubalulekile ukuba uqale umthambo onamandla emva nje, ngaphandle kokuvumela umzimba uphole kwakhona.

Emva kokugqiba lonke uqeqesho, kuya kufuneka wenze ukolula ukunciphisa iitampu kunye neentlungu emva kokuzilolonga. Ke, kuya kufuneka wolule umzimba wonke, ngakumbi iingalo, imilenze, amagxa kunye nentamo ukuphelisa usuku lomsebenzi womzimba. Jonga ukuzolula ukuzilolonga ngaphambi nasemva kohambo lwakho.

4. Khetha indawo

Kubaqalayo abaya kuzilolonga esitalatweni kwaye benze imisebenzi enjengokuhamba okanye ukubaleka, eyona nto ilungileyo kukujonga indawo ethe tyaba neqhelekileyo, evumela inyathelo elilungileyo ukunqanda ukwenzakala esithendeni nasemadolweni.

Kulabo bafuna ukwenza imisebenzi yokuphakamisa ubunzima, eyona nto ifanelekileyo kukuba nezixhobo ezisemgangathweni kunye nokuqwalaselwa kokuma kunye nentshukumo edibeneyo.

5. Ubunzulu, ixesha kunye noqeqesho rhoqo

Kubalulekile ukuba kwiintsuku zokuqala umsebenzi ubungakanani bokukhanya, ekufuneka inyuke ngokuthe ngcembe ngokwenzuzo yokuxhathisa. Ukuqala ngokusebenzisa ubunzima bomzimba wakho kwimithambo yamandla okanye ukuhamba ngokukhawuleza kunceda ukomeleza izihlunu zakho kunye nokulungiselela umzimba wakho ukuba unyuse kancinci amandla.

Ukongeza, ukuqala koqeqesho kufuneka kube malunga nemizuzu engama-20 ukuya kwengama-30, amaxesha ama-3 ngeveki, kwezinye iintsuku ukuze izihlunu zibe nexesha lokuphola. Veki nganye, kuya kufuneka ulonyuse ixesha de ufike ekusebenzeni ubuncinci imizuzu engama-30, amaxesha ama-5 ngeveki, okanye uqeqesho lwemizuzu engama-50, kathathu ngeveki.

6. Indlela oma ngayo

Ukunyamekela ukunyameka kunceda ukuphepha ukulimala, ngakumbi kumaqatha nasemadolweni, kwaye kubalulekile ukugcina umqolo uthe tye, ngakumbi ngexesha lokuziphakamisa.

Ekubalekeni nasekuhambeni, kufuneka udlule ngokuchukumisa umhlaba ngesithende sakho kwaye uhambisa unyawo lwakho kwiinzwane zakho, ngelixa umqolo wakho kufuneka ume nkqo, kodwa ujonge phambili.

7. Lumkela iintlungu

Ukunikela ingqalelo kwintlungu kubalulekile ukunqanda ukwenzakala okukhulu, kwaye kuya kufuneka usinciphise isantya okanye umthwalo wokuzilolonga kwaye uqaphele ukuba iintlungu ziyaphela. Ukuba akukho isiqabu, kuya kufuneka uyeke lo msebenzi kwaye ubonane nogqirha ukuze ahlole ukuba ngaba akukho monakalo kunye nokuba qatha kwawo.

Ukongeza, ingqalelo kufuneka ihlawulwe entliziyweni kunye nesingqi sokuphefumla, kwaye kwimeko yokuphefumla kancinci okanye ukubetha kwentliziyo ngamandla, kuyacetyiswa ukuba uyeke lo msebenzi. Ezinye ii -apps zeselfowuni zinobuchwephesha bokuvavanya ukubetha kwentliziyo yakho kwaye zikunike iingcebiso zokugcina uqeqesho rhoqo, ezizezinye iindlela ezilungileyo zokunceda ngokwenza imithambo elungileyo.

Bona ezinye iingcebiso apha:

• Ukubaleka-Yazi oyena nobangela weentlungu
• Ukuhamba ukuhamba ukunciphisa umzimba