Yenza ngaphezulu kweMpilo yakho

Umxholo

• Uphengululo lwe

Ukufumana kunye nokuhlala usempilweni akufuneki kube nzima kakhulu- okanye uthathe iziqwengana zexesha kwishedyuli yakho esele ixakekile. Ngapha koko, ukutshintsha nje izinto ezimbalwa ezinokuba nefuthe elikhulu kwimpilo yakho yonke kunye nakwintlalo-ntle yakho. Ukuze uqalise, zama ukuthatha elinye lala manyathelo yonke imihla, kwaye ekupheleni kwenyanga uya kuba namandla amaninzi, uxinzelelo oluncinci - kwaye unokuba ulahle iipounds ezimbalwa kwinkqubo!1. Yitya isidlo sakusasa esanelisayo. Endaweni yokuba uphume endlini uphethe ikomityi yekofu, thatha imizuzu eli-10 utye isidlo sakusasa. Ukubheja kwakho okusemandleni? I-Jazz yenza i-oatmeal eqhelekileyo ngokuyifaka nge-raspberries ene-antioxidant okanye i-blueberries (sebenzisa iqabaka ukuba awufumani kutsha) kunye neepunipoli ezimbini zomhlaba ezifakwe i-flaxseed, equlathe i-omega-3 fatty acids, ezinokuthi zikhusele uxinzelelo lwegazi kunye nesifo sentliziyo. . Ayizukuziva kuphela igcwele kude kube lixesha lesidlo sasemini, kodwa uya kufumana phantse isiqingatha sefayibha oyifunayo suku ngalunye kwisidlo esinye.

2. Yithi hayi. Melana nomnqweno wokukholisa abantu okhathaza uninzi lwabasetyhini (kwaye uhlala usishiya sinomsindo kwaye sicaphukile) kwaye ngesisa usithobele isicelo somntu namhlanje. Nokuba uyala ukuthatha isabelo sengonyama seprojekthi yeqela emsebenzini okanye ukubukela abantwana bommelwane wakho, "ukongeza enye akukho ngosuku kunciphisa uxinzelelo kunye noxinzelelo olubangelwa kukuzixakekisa, ukuchitha ixesha kunye nokudinwa," ucacisa isazi sezengqondo seYunivesithi yaseRutgers uSusan. UNewman, Ph.D., umbhali weNcwadi yeNombolo: Iindlela ezingama-250 zokuyithetha - kwaye ithetha ngayo (McGraw-Hill, 2006).

3. I-snack kumatshini wokuthengisa. Izandi ziyamangalisa, akunjalo? Kuyavela ukuba ungcono ekufumaneni unyango--usempilweni okanye hayi-uphuma kumatshini wokuthengisa kunokuba uphume kwi-stash kwidesika yakho. Ngokophando oluvela kwiYunivesithi yaseCornell, abantu abagcina isitya setshokholethi kwidesika zabo batya phantse ngokuphindwe kabini kunoko babenzayo xa kwakufuneka behambe ngeenyawo ukuya kwiilekese. Gcina uhenda iilekese ngaphandle kwamehlo kwaye uya kuba lula ukubetha umatshini wokuthengisa (okanye ifriji) kuphela xa unqwenela into ethile.

4. Tshintshela ityuwa yakho kwintliziyo esempilweni. Ukurhweba ngetyuwa yakho eqhelekileyo yesodium ephantsi, indawo ene-potassium-ekwabizwa ngokuba "yityuwa elula"-inokunciphisa umngcipheko wesifo sentliziyo ukuya kuthi ga kwi-40 pesenti, ngokophando lwabantu abaphantse babe ngama-2,000 abapapashwa eMelika. Ijenali yeZondlo zeklinikhi. Ukongeza i-potassium ekutyeni okukhoyo (okhoyo kwiibhanana, ijusi yeorenji, iimbotyi kunye neetapile) kunye nokucheba isodiyamu kunokunceda ekulawuleni uxinzelelo lwegazi, utshilo umbhali-mbhali u-Wen-Harn Pan, MD Enye indlela yokunciphisa ukutya kwe-sodium: ityuwa xa isinongo sezitya.

5. Thintela iintlungu zexesha ngaphandle kweziyobisi ezithengwayo. Tsiba ibuprofen, kwaye uphumle. Thatha uhambo, wenze iyoga okanye uzonwabele kwinoveli enamanzi ngexesha leeveki ezimbini zokuqala zomjikelo wakho ukugcina iicramps zenyanga. Uphando kwiJenali yokuSebenza kunye nokuSingqongileyo yafumanisa ukuba amanqanaba oxinzelelo aphezulu anokuphinda kabini iintlungu zakho.

6. Jika umona ube yinkuthazo. Ngaba uzifumana ujika uluhlaza xa ubona amabhinqa amile kakuhle okanye abonakala ekwazi ukwenza imisebenzi eliwaka ngoncumo? Umona yindlela ozibetha ngayo enokukwenza ufune intuthuzelo kwinto enokubonakalisa, enje ngotywala okanye ukutya okungenamsoco, utshilo uEllen Langer, Ph.D., unjingalwazi kwezengqondo kwiYunivesithi yaseHarvard. "Kunokuba ummonele, fumanisa ukuba wenze njani, kwaye uzame iingcebiso zakhe."

7. Cwangcisa uhambo (kwaye uqiniseke ukuba uyishiya iBlackBerry yakho ekhaya). Abantu abathatha iholide minyaka le banomngcipheko osezantsi wokufa kwangoko phantse ngama-20 eepesenti kunye nokwehla kwengozi yokufa ngenxa yesifo sentliziyo ngama-30 epesenti, ngokophando olwenziwe kumasebe ezengqondo kwiYunivesithi yasePittsburgh nase KwiYunivesithi yaseNew York eOswego. Xa uthatha ikhefu, musa ukuhlala ekhaya ukuze wenze imisebenzi. Iingcali zithi ukuhamba imigama, ngokwenyani nangokomfanekiso, ukusuka kwimithwalo yakho kunye namaxhala, ke hamba kuhambo oluya eParis okanye olohambo lokunyuka intaba ubusoloko uluphupha. 8. Fumana ulwazi oluphezulu. Ingxelo yamva nje kwiphephancwadi iAmerican Scientist icebisa ukuba ukufunda -- loo mzuzu wanelisayo "aha" -- kubangela ingxubevange yemichiza yebhayoloji enika ingqondo ukuba ibe yimalini kwi-opium yendalo. Eyona nto ibalulekileyo ifika xa uziveza kwinto entsha. Funda inqaku elide olitsibileyo kwiphephandaba namhlanje, uthembisa ukwenza iphazili yamagama aphambili kwikhompyuter yakho (bestcrosswords.com) okanye ungene kumjikelo omnye wesudoku. Yonke le misebenzi iya kunceda ekuthinteleni ukulahleka kwememori enxulumene nobudala.

9. Gonya. Ukuba uneminyaka engama-26 okanye emncinci, thetha ne-OB-GYN yakho malunga nogonyo olutsha lomhlaza wesibeleko, iGardasil. Inceda ukuthintela usulelo kwintsholongwane ye-papilloma virus (i-HPV), enokuthi ikhokelele kwiimfazwe zangasese kunye nomhlaza.

10. Sneak calcium kwisidlo sakho. Abasetyhini abaninzi badla ngaphantsi kwesiqingatha sedosi yemihla ngemihla ye-calcium (1,000 mg), kunye no-1 kwaba-2 baya kuva ubunzima bokuqhawuka kwamathambo ebomini bakhe. Iindlela ezilula zokunyusa i-calcium yakho: Thatha isongezelelo okanye usele iglasi yobisi lwe-lowfat. Kwakhona qiniseka ukuba ufumana i-400 ukuya kwi-1,000 IU ye-vitamin D ngosuku ukunceda ukufunxa kwe-calcium yomzimba wakho kunye nokomeleza amathambo akho.

11. Umyalelo kwiVietnam - ngokuhlwanje. Ukutya okuphezulu kwizakhamzimba kunye neekhalori eziphantsi, ukutya kwaseVietnam kudla ngokujikeleza inyama, inyama yentlanzi kunye nemifuno egroliweyo okanye ejijiweyo kunokuba ipanfried. I-seasonings esetyenziswa ngokuqhelekileyo ibandakanya i-cilantro kunye ne-pepper ebomvu, zombini ezityebileyo kwi-antioxidant yokulwa nomhlaza - kwaye imnandi! Yiyeke izitya ezithandwayo ezifana neekeyiki zentlanzi eqhotsiweyo kunye needrumettes zenkukhu ezixineneyo, ezinamafutha amaninzi, icholesterol kunye neekhalori.

12. Phila ngeli xesha. Ngokuziqhelanisa nengqondo (ukugxila kwinto oyenzayo kwesesibini endaweni yayo yonke into kuluhlu lwakho lwezinto ekufuneka uzenzile), uphando lubonisa ukuba uza kutshabalalisa kwaye mhlawumbi nokuphucula amajoni akho omzimba. Uphononongo lweYunivesithi yaseWisconsin lufumanise ukuba bonke abathathi-nxaxheba abangama-25 abagxile kumaxesha olonwabo bavelisa izilwa-buhlungu ezininzi kwisitofu sokugonya umkhuhlane kunabo bagxile kwiinkumbulo ezimbi. Ukuba ufuna ikhosi yokuhlaziya, yiya kubeliefnet.com/story/3/story_385_1.html.

13. Cwangcisa umkhuhlane wakho wonyaka. Ngo-Okthobha nango-Novemba lelona xesha lilungileyo lokufumana isitofu sokugonya umkhuhlane kwaye, ngokutsho kwamaZiko oLawulo noThintelo lwezifo, yeyona ndlela yokuthintela usulelo, ukuvimba intsholongwane kubantu abangama-70 ukuya kuma-90 eepesenti yabantu abasempilweni abangaphantsi kweminyaka engama-65. Ukoyika iinaliti? Ukuba uneminyaka engama-49 okanye umncinci kwaye awukhulelwanga, zama ingxelo yokutshiza ngeempumlo. Tsiba isitofu sokugonya ngokupheleleyo, nangona kunjalo, ukuba uneqanda elibi kakhulu (isitofu sokugonya siqulathe inani elincinci leprotein yeqanda) okanye ukuba unefiva (linda de iimpawu zakho zihambe).

14. Beka bucala umsebenzi wakho ukuze ukwazi ukuhlalisana ngakumbi. Khange uthethe nomhlobo okanye udade wakho osenyongweni kwiiveki? Kuthekani ngalo mhla wesidlo sasemini kunye nomntu osebenza naye osoloko uhlehlisa? Yenza inqaku lokuhlala unxibelelana nabahlobo bakho bakudala kwaye wongeze abanye abatsha kwisangqa sakho sentlalo. Ngokophando olupapashwe kwiAmerican Sociological Review, abasetyhini namhlanje banabantu abambalwa abazithembileyo kunakwiminyaka engama-20 eyadlulayo.

15. Unoxinzelelo? Thatha iprobiotic. Ebhalwe "iibhaktheriya ezilungileyo," iiprobiotics (kwifom yokuncedisa) zibonakala zikunceda ukukhusela nokunyanga iingxaki ezibangelwa uxinzelelo lwesisu (ukuxubana, ukubetha kunye negesi) kunye nezifo ezinjenge-ulcerative colitis. Kwisifundo esitsha, abaphandi abanxulumene neYunivesithi yaseToronto batyisa iiprobiotic kwizilwanyana ezixinzelelekileyo kwaye bafumanisa ukuba emva koko, babengenayo intsholongwane eyingozi kumaphecana abo esiswini. Kodwa izilwanyana ezixinzelelweyo ezingafumananga iiprobiotic zenzile. Izincedisi ziyafumaneka kwiivenkile ezithengisa ukutya nakwiivenkile ezinkulu (ezininzi zikwindawo efrijiweyo) kwaye kufuneka zithathwe njengoko kuyalelwe. Iyogurt ikwangumthombo olungileyo weprobiotics.Jonga ileyibhile ukuze uqiniseke ukuba iqulethe iinkcubeko ezisebenzayo-ayizizo zonke iimveliso ezenzayo.

16. Betha uxinzelelo ngokubamba izandla. Izandi zincinci, siyavuma, kodwa isifundo esitsha esivela kwiYunivesithi yaseVirginia kunye neYunivesithi yaseWisconsin-Madison ibonisa ukuba abafazi abatshatileyo phantsi koxinzelelo bathuthuzelekile ngokubamba izandla zabayeni babo. Ngaphezu koko, okukhona umtshato wonwabile, kokukhona beziva bezolile.

17. Yongeza iimbotyi ekudleni kwakho. Xa ityiwa rhoqo, naluphi na uhlobo lwembotyi lunokwehlisa kakhulu umngcipheko wakho wokuba nomhlaza wamabele. Ke beka intwana yeembotyi ze-garbanzo kwisaladi yakho, uphonsa iimbotyi ze-pinto kunye nerayisi yakho, wenze imbiza ye-minestrone (xuba iimbotyi zezintso kunye ne-broccoli, i-kale okanye imifuno oyithandayo oyithandayo)-zonke zinemixube eluncedo ekhusela umhlaza. .

18. Vavanya ukuba yintoni kwikhabhathi yakho yamayeza. Uphando lwakutsha nje kuzwelonke lwabantu abangaphezu kwama-2,000 lufumanise ukuba phantse isiqingatha siye sathatha iyeza ngokungazi ngexesha lokuphelelwa kwalo. Yenza inqaku ukujonga imihla phambi kokuba uthathe nantoni na; Kulula ukulahla umkhondo. Ngcono ngoku, xa uthenga ichiza, gqamisa okanye wenze isangqa kumhla wokuphelelwa kwawo kwiphakheji, ke ngoko ibonakala kwangoko lonke ixesha ufikelela kwipilisi.

20. Fumana i-massage kwinkampani yakho ye-inshurensi. Ayingoboneleli be-inshorensi yezempilo kuphela abaziqondayo izibonelelo zolunye unyango olunje ngokuthambisa, iacupuncture, izongezo zesondlo kunye neyoga, kodwa uninzi lwazo lubonelela ngezaphulelo kubo. Ukubona ukuba zeziphi izinto onokuthi uzinike isicwangciso sakho, yiya kuNcedo lweMpilo yokuHawulwa kwiplanforyourhealth.com, ekwabandakanya iingcebiso zokuqonda kunye nokwenza uninzi lonyango lwakho.

21. Sebenzisa umququ. "Izigulana zam ezisela amanzi ngeendiza zikufumana kulula ukufumana iikomityi ezisi-8 ezicetyiswayo ngosuku," utshilo uJill Fleming, MS, RD, umbhali we-Thin People Do not Clean their Plates: Simple Lifestyle Choices for Permanent Weight Loss (Inspiration Presentation Cinezela, 2005). Ukuhambisa ngenqawa kunceda ukuncancisa amanzi ngokukhawuleza, ukukhuthaza ukuba usele ngaphezulu. Elinye icebo lokuhlala elinamanzi amaninzi: Shiya isilayidi esiphuculisa incasa yelamuni okanye ikalika kwiglasi yakho.

22. Grill i-burger e-spicy. Gcoba inyama yakho yenkomo (okanye inkukhu okanye intlanzi) ngerosemary. Abaphandi abavela kwiYunivesithi yaseKansas State bafumanise ukuba lo mfuno ucebile kwii-antioxidants ezinceda ukuvimba izixhobo ezibangela umdlavuza ezinokuthi zenze xa ugoba inyama. Kwaye akukho nto ithi i-rosemary yenza i-burger engcamle ngcono!

23. Vumela ukuba unikezele kuloo mnqweno wecaffeine. Ngokutsho kwesifundo esivela kwiYunivesithi yase Mzantsi-ntshona eGeorgetown, eTexas, idosi emodareyitha ye-caffeine inokutsiba-ukuqala kwakho i-libido. Abaphandi bafunda indlela yokuziphatha kwezilwanyana kwaye bafumanisa ukuba icaffeine inokuba ikhuthaze inxenye yengqondo elawula ukuvusa inkanuko, ekhuthaza abantu basetyhini ukuba babelane ngesondo rhoqo: Iziphumo ezifanayo ebantwini zinokwenzeka kuphela kubafazi abangaseliyo ikofu rhoqo. Ukuba nguwe, zama uku-odola i-espresso emva kwesidlo sangokuhlwa sothando kwaye ubone ukuba iintlantsi ziyabhabha.

24. Ukuqeshisa iiCrasher zoMtshato elinye ixesha. Sonke siyazi ukuba ukuhleka lelona yeza libalaseleyo, kodwa kubonakala ukuba kwanokulindela ukuhleka kunokonyusa amahomoni okuziva wonwabile (endorphins) phantse ngama-30 ekhulwini. Ngaphezu koko, iziphumo zayo zibonakala zihlala kwiiyure ezingama-24, ngokutsho komphandi uLee S. Berk waseLoma Linda University yaseCalifornia. Yiya kumhlekisi, okanye kwi-TiVo kumdlalo kamabonwakude ohlekisayo onje ngegama lam ngu-Earl kwaye ubukele kaninzi-ninzi.

25. Yenza umthi wosapho lwempilo yengqondo. Ungamxelela ugqirha wakho ukuba umakhulu wakho unomhlaza wamabele okanye isifo sentliziyo, kodwa kuthekani ukuba udandathekile okanye unebipolar? Ungayilanda imbali yosapho lwakho yezo zifo kwimizuzu nje embalwa ngokugcwalisa iphepha lemibuzo kwindawo entsha ebizwa ngokuba yingqondo ye-familytree.org. Ukuba iziphumo zikukhathaza, bona ugqirha wakho kwaye uqale ukufumana naluphi na unyango onokulufuna.

26. Yiya ngamandongomane nesaladi yakho. Nciphisa i-ounce kunye nesiqingatha se-walnuts kwisaladi yakho okanye uzixube neyogathi yakho. Kutheni i-walnuts? Ziqukethe i-ellagic acid, umhlaza olwa ne-antioxidant. Ngapha koko, ezi ndawo zokugcina amandla zinesondlo, ezantsi ekutyibilikeni kwamafutha atyebileyo, zingumthombo olungileyo weprotein kunye ne-cholesterol ekunciphiseni i-omega-3 fatty acids, enokuthi inciphise umngcipheko wesifo sentliziyo.

27. Thatha iPod yakho ukuqeshwa yakho elandelayo wamazinyo. Nokuba udlwengula kunye noMary J. Blige okanye wonwabe kuBeethoven, uphando olutsha kwiJenali yoNesi oPhuculo lubonisa ukuba ukumamela umculo kuyayinciphisa intlungu-nokuba kungokuvela kwisisu, umsipha otsaliweyo okanye i-wax ye-bikini- ngu Iipesenti ezili-12 ukuya kuma-21. Elinye icebiso: Cwangcisa iinkqubo ezingathandekiyo kwisiqingatha sesibini (kwiiveki ezimbini ezidlulileyo) kumjikelo wakho wokuya exesheni, xa amanqanaba e-estrogen ephezulu; kulapho abasetyhini bevelisa ezona endorphins ezininzi zokuphelisa iintlungu, ngokutsho kwezifundo eziqhutywe kwiYunivesithi yaseMichigan nakwiYunivesithi yaseMaryland.

28. Yenza umhla wokudlala ukonyusa amandla engqondo. Sithanda ukugxeka "umama ngengqondo" ngenxa yesiphithiphithi esivela ebomini kunye nabantwana, kodwa uphando olutsha kwizilwanyana lubonisa ukuba ukukhathalela abantwana kwenza ukuba abasetyhini babe krelekrele. Iingcali zenzululwazi kwiYunivesithi yaseRichmond zifumanise ukuba ukukhulelwa kwehomoni ephambili yomama-eyonyusa ngokwenyani ii-neurons kunye ne-dendrites kwi-hippocampus -ukuzilungiselela kwimiceli mngeni yokuba ngumama (ukubonelela ngesondlo, ukukhusela kumarhamncwa, njlnjl.), Zonke ezo zinto ziphucula imisebenzi yabo yengqondo. Kwaye akufuneki ukuba ukhulelwe ukonwabela umphumo. Umbhali okhokelayo kuphononongo uCraig Kinsley, Ph.D., uthi izivuseleli ezivela ekuchitheni ixesha nabantwana ziya kunika amandla engqondo yakhe nawuphi na owasetyhini.

Yolula iminwe yakho. "Ukubamba ixesha elide, ukucofa ngokuphindaphindiweyo amaqhosha amancinci kunye nokunyakaza okungahambi kakuhle kwesandla esisetyenziswa ngeBlackBerry okanye i-iPod kunokukhokelela kumonzakalo woxinzelelo oluphindaphindiweyo kwiminwe yakho," utshilo uStacey Doyon, umongameli onyuliweyo weAmerican Society of Hand Therapists. Ukunciphisa umngcipheko, yenza oku kulandelayo amaxesha ambalwa ngemini: (1) Faka iminwe uze ujike iintende emzimbeni wakho xa usolula iingalo ngaphandle; yiva ukolula ukusuka emagxeni akho ukuya kwiminwe yakho; bamba imizuzwana eyi-10. (2) Yolula ingalo yakho yasekunene phambi kwakho, intende yezandla ijonge ezantsi. Beka isandla sasekhohlo ngaphezulu kwesandla sasekunene kwaye ngononophelo tsala iminwe kwisandla sasekunene emzimbeni wakho. Yiva ukolula esihlahleni sakho. Bamba imizuzwana eyi-10, uze utshintshe amacala.

30. Nceda isizathu esikhulu. Nokuba ubhala itsheki kwintando yakho oyithandayo okanye uphakamisa inkxaso-mali yesikolo somntwana wakho, ububele aluniki nje omnye umntu ilifti kodwa luyakwandisa impilo yakho. Izifundo ezenziwa yiKholeji yaseBoston, iYunivesithi yaseVanderbilt, iYunivesithi yaseSouth Carolina kunye neDyunivesithi yaseTexas eAustin zibonisa ukuba ukunceda abanye kunokudambisa iintlungu ezingapheliyo kunye noxinzelelo. Yiya kwi-volunteermatch.org ukufumana ithuba elifanelekileyo kuwe.

31. Nxiba iindondo zelanga nangaliphi na ixesha ungaphandle. Ukutyhileka kwimitha yelanga yeultraviolet (UV), ethi igqobhoze emafini nangeentsuku zokusibekela, kwandisa umngcipheko wakho worhatyazo (oyena nobangela uphambili wokulahleka kombono kwabo bangaphezulu kwama-55). Khetha i-shades evimba zombini i-UVA kunye nemitha ye-UVB. Khangela isitikha esithi "i-100% ye-UVA kunye nokukhuselwa kwe-UVB."

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