Ungazivavanya ngokuchanekileyo ukuze wazi ukuba ulahla ubunzima

Umxholo

• 1. Soloko usebenzisa isikali esifanayo
• 2. Ukuba unobunzima ngokukhawuleza
• 3. Ukuhamba ze lolona khetho lulungileyo
• 4. Kuphephe ukutya kakhulu kusuku olungaphambili
• 5. Musa ukuzilinganisela exesheni
• Leliphi ixesha elifanelekileyo lokulinganisa
• Ubunzima besikali abuthethi yonke into

Ukuze uzilinganise ngokuchanekileyo kwaye ube nokubeka esweni ngokuthembekileyo kokuvela kobunzima, kubalulekile ukuba unakekele ngokungathi uhlala unesisindo ngaxeshanye kwaye unxibe iimpahla ezifanayo, kwaye ngokukhethekileyo kwangolo suku lunye lweveki, uhlala uzama ukugcina umgangatho xa ulinganisa.

Ubunzima bunokwahluka ngokwexesha losuku, ukutya ukusukela kusuku olungaphambili kunye notshintsho emzimbeni olunxulunyaniswa nokutya kunye nemveliso yehomoni, njengokugcinwa kolwelo kunye nokudumba ngexesha lokuya exesheni. Ke, jonga ngezantsi kwalo lonke ukhathalelo oluyimfuneko xa unesisindo.

1. Soloko usebenzisa isikali esifanayo

Ukusoloko usebenzisa isikali esifanayo kuya kuzisa umahluko othembekileyo kubunzima kwiintsuku, nokuba wenza okanye imodeli yesikali esisetyenzisiweyo. Olona khetho lulungileyo kukuba nesikali ekhaya, ngokukhethekileyo kwidijithali, kwaye ukunqande ukusigcina kwigumbi lokuhlambela ngenxa yokufuma, okunokubangela utshintsho ekusebenzeni kakuhle kwesixhobo.

Xa ubunzima, isikali kufuneka sihlale sibekwe kumgangatho othe ngqo kunye nenqanaba, kungabikho khaphethi ngaphantsi.Elinye icebo kukuhlala uyazi ibhetri okanye iibhetri kwisikali, kwaye ulinganise i-1 okanye 2 kg yerayisi okanye enye into enobunzima obaziwayo ukujonga ukulinganiswa kwesixhobo.

2. Ukuba unobunzima ngokukhawuleza

Elona xesha lilungileyo lokulinganisa lilungile emva kokuvuka, kuba kulula ukugcina ipateni yokuzila okuhle, ukunqanda utshintsho emzimbeni obangelwe yinkqubo yokwetyisa. Ukongeza, ngaphambi kokulinganisa kwangoko, umntu kufuneka aye kwigumbi lokuhlambela ayokukhupha isinyi kunye namathumbu, emva koko abuye engenanto esiswini ukuze afumane isiphumo esithembekileyo esikalini.

3. Ukuhamba ze lolona khetho lulungileyo

Ukuba ubunzima beze yeyona ndlela ilungileyo kuba kulula ukuphungula utshintsho kubunzima bempahla, kwaye ngenxa yoko ukuba nesikali esilula ekhaya kuququzelela inkqubo. Nangona kunjalo, ukuba ufuna ukuzilinganisela ezikhemesti okanye ejimini, kuya kufuneka usoloko unxiba iimpahla ezifanayo, ukuze umahluko wobunzima kuphela lowo womzimba ngokwawo.

4. Kuphephe ukutya kakhulu kusuku olungaphambili

Ukuthintela ukugqithisa kokutya, ngakumbi abo batyebile ngetyuwa kunye neswekile, kunye neziselo ezinxilisayo kusuku olungaphambi kobunzima kubalulekile ukuthintela ukugcinwa kolwelo, okunokutshintsha kakhulu iziphumo ezinobunzima.

Ke, kubalulekile ukunqanda ukutya ukutya okunje nge-sushi, i-pizza, ukutya okukhawulezileyo kunye neelekese kusuku olungaphambi kobunzima, kunye nokuthintela ukutya ngaphandle okanye ukuthatha i-diuretic teas ezininzi ukuba nefuthe kubunzima ngosuku olulandelayo. Gcina isantya sakho siqhelekile, njengoko ukwenza olu hlobo lokuziqhelanisa kungazukubonisa uguquko lwakho lokwenyani.

5. Musa ukuzilinganisela exesheni

Kwabasetyhini, kubalulekile ukunqanda ukuzilinganisela kwiintsuku ezi-5 ezandulela ukuya exesheni kunye neentsuku zokuya exesheni, njengoko utshintsho lwehomoni olwenzeka ngeli xesha ludla ngokubangela ukudumba nokugcinwa kolwelo, kungavumeli iziphumo ezilinganiselweyo ezithembekileyo.

Ke, ngeli xesha isindululo sesokuba nomonde kunye nokugcina ukhathalelo ngokutya kunye nokusebenza komzimba, ushiya ukujonga ubunzima xa yonke into idlulile.

Jonga ezi kunye nezinye iingcebiso kule vidiyo ilandelayo:

Leliphi ixesha elifanelekileyo lokulinganisa

Eyona nto ilungileyo kukuba uzilinganise kube kanye ngeveki, uhlala ukhetha usuku olunye lweveki ukwenza ubunzima, ulandela iingcebiso ezichazwe apha ngasentla. Ukongeza, umntu kufuneka akuphephe ukuzilinganisela ngoMvulo, njengoko kubonisa ukugqitha okwenzeka ngempelaveki, kungazisi siphumo sinyanisekileyo sokwahluka kobunzima.

Ukuba nomonde kunye nokuphepha ukuzilinganisela yonke imihla kubalulekile ukunqanda uxinzelelo olugqithisileyo kunye nenkuthazo yokuziqhelanisa notshintsho ekutyeni ukuze ube neziphumo ezingcono ngosuku olulandelayo, njengokuthatha iitayi ezininzi zomchamo okanye ukuhamba ungatyanga kwaphela. Ukusuka kusuku olunye kuye kolandelayo, kwaye kwangolo suku lunye, kuyinto eqhelekileyo ukuba ubunzima bakho buhluka malunga ne-1 kg, ke ukugcina ipatheni yokulinganisa ngeveki lolona khetho lufanelekileyo.

Ubunzima besikali abuthethi yonke into

Okokugqibela, kubalulekile ukuba ukhumbule ukuba ubunzima besikali abuthethi yonke into, ngakumbi xa usekutyeni okukhokelwa yingcali yesondlo naxa usenza imithambo rhoqo. Kungenxa yokuba kuyo yonke le nkqubo kunokubakho ukuzuza kubunzima bemisipha kunye ne-hydration yomzimba, eyenza ubunzima bonyuke okanye bunciphe ngaphantsi kunoko bekunqwenelekayo, kodwa ulahlekelwe ngamanqatha.

Ke ngoko, ukhetho olulungileyo kukuqhuba ubuncinci kube kanye ngenyanga ukulandela kunye nesondlo okanye ubunzima besikali se-bioimpedance, esinika ukwakheka komzimba kunye nedatha kubungakanani bemisipha kunye namafutha ewonke. Fumanisa ukuba i-bioimpedance isebenza njani kule vidiyo: