Izigqibo ezingama-23 eziphilileyo zonyaka omtsha onokuzigcina

Umxholo

• Yitya ukutya okupheleleyo
• Hlala kancinci uhambe ngaphezulu
• 3. Nciphisa iziselo ezinencasa
• 4. Fumana ukulala okusemgangathweni ngakumbi
• 5. Fumana imisetyenzana oyithandayo
• 6. Thatha ixesha elingakumbi lokuziqhelanisa nokuzilolonga
• 7. Pheka ukutya okuninzi ekhaya
• Chitha ixesha elininzi ngaphandle
• 9. Nciphisa ixesha lesikrini
• 10. Zama ukucamngca
• 11. Thembela kancinci ekutyeni okulula
• 12. Phinda ucinge ngokutya
• 13. Yiya ezivenkileni rhoqo
• 14. Sebenzisa iimveliso zasekhaya ezisempilweni
• 15. Yongeza imveliso ngakumbi kwindlela otya ngayo
• 16. Nciphisa utywala
• 17. Yiba ngaphezulu
• 18. Thatha iholide
• 19. Zama umdlalo omtsha
• 20. Yeka intetho engathandekiyo yomzimba
• 21. Tyelela ugqirha wakho
• 22. Khathalela amazinyo akho
• 23. Yenza ukutya okuzinzileyo, okunesondlo
• Umgca wezantsi

Unyaka omtsha uhlala ubonisa ukuqala kwabantu abaninzi. Kweminye, oku kuthetha ukuseta iinjongo zempilo, ezinje ngokunciphisa umzimba, ukulandela ukutya okusempilweni, kunye nokuqala ukuzilolonga.

Nangona kunjalo, rhoqo kunangoku, izigqibo zezempilo kunye nokuba sempilweni kukhethwe kuthintelwe kakhulu kwaye akunakuzinza, kukhokelela ekubeni uninzi lwabantu lwaphule izigqibo zabo kwiiveki ezimbalwa. Yiyo loo nto abantu abaninzi besenza izigqibo ezifanayo unyaka nonyaka.

Ukophula loo mjikelo, kubalulekile ukwenza izigqibo ezingenakuphucula impilo kuphela kodwa zilandelwe ubomi.

Nazi izigqibo ezingama-23 zoNyaka oMtsha onokuzigcina.

Yitya ukutya okupheleleyo

Enye yeendlela ezilula kunye nezizinzileyo zokuphucula impilo iyonke kukutya ukutya okupheleleyo.

Ukutya okupheleleyo, kubandakanya imifuno, iziqhamo, amandongomane, iimbewu, ukutya okuziinkozo okupheleleyo, kunye nentlanzi, ziqulathe inqwaba yezondlo umzimba wakho ekufuneka usebenze kwinqanaba elifanelekileyo.

Uphando lubonisa ukuba ukulandela ukutya okusekwe kukutya okupheleleyo kunokunciphisa kakhulu umngcipheko wesifo sentliziyo, ubunzima bomzimba, kunye namanqanaba eswekile yegazi, kunye nokunciphisa umngcipheko wezifo ezithile, ezinje ngohlobo lweswekile 2 (,,)

Ngaphezu, ukongeza ukutya okupheleleyo ekutyeni kwakho kunokwenziwa kancinci nangokungaguqukiyo. Umzekelo, ukuba awuqhelanga ukutya imifuno, qalisa ngokongeza enye ye-veggie oyithandayo kwisidlo sakho yonke imihla.

Hlala kancinci uhambe ngaphezulu

Nokuba kungenxa yokuba nomsebenzi wokuhlala okanye ukungasebenzi nje, abantu abaninzi bahlala ngaphezulu kunokuba befanele. Ukuhlala kakhulu kunokuba nefuthe elibi kwimpilo. Ngapha koko, inokunxulunyaniswa nomngcipheko owandayo wokufa jikelele ().

Ukwenza isisombululo sokuhlala kancinci sisisombululo esilula nesinokufikeleleka esinokulungelelaniswa ukuze silungele indlela ophila ngayo.

Umzekelo, ukuba unomsebenzi edesikeni ofuna ukuhlala ixesha elide, yenza isigqibo sokuhamba imizuzu eli-15 ngesidlo sasemini okanye uvuke uhambe imizuzu emi-5 ngeyure nganye.

3. Nciphisa iziselo ezinencasa

Ukunciphisa ukusela iziselo ezinencasa ngumbono ocinga ukuba ucinga ukuba iziselo ezineswekile zinxulunyaniswa nomngcipheko wokutyeba kakhulu, isibindi esinamafutha, isifo sentliziyo, ukumelana ne-insulin, kunye nemingxunya kubantwana nakubantu abadala (,,,,).

Nangona ukuyeka iziselo ezinencasa ebandayo kuhlala kuyindlela, ngokuthe ngcembe ukunciphisa ukungenisa kwakho kunokukunceda ukhabe umkhwa wakho wokusela iswekile ngokulungileyo.

4. Fumana ukulala okusemgangathweni ngakumbi

Ukulala yinto ebalulekileyo kwimpilo yonke, kwaye ukungalali ngokwaneleyo kunokukhokelela kwiziphumo ezibi. Umzekelo, ukungalali kunokunyusa umngcipheko wokufumana ubunzima, isifo sentliziyo, kunye noxinzelelo (,,).

Zininzi izizathu zokuba kutheni abantu bengalali ngokwaneleyo, ke kubalulekile ukuba ujonge ishedyuli yakho kunye nendlela ophila ngayo ukumisela ezona ndlela zokuphucula ubungakanani bokulala kunye nomgangatho.

Ukunciphisa ixesha lescreen ngaphambi kokuba ulale, ukunciphisa ukungcoliseka kokukhanya kwigumbi lakho lokulala, ukunciphisa i-caffeine, kunye nokulala ngexesha elifanelekileyo zezinye zeendlela ezilula zokuphucula impilo yokulala (,).

5. Fumana imisetyenzana oyithandayo

Qho ngoNyaka oMtsha, abantu bathenga ubulungu obubizayo kwiindawo zokuzilolonga, kwizitudiyo zokuzilolonga, kunye neenkqubo zokuqina komzimba kwi-intanethi ngethemba lokuchitha amanqatha omzimba omninzi kunyaka ozayo. Nangona uninzi lwabantu luqala lomelele, uninzi alwenzi inkqubo yalo entsha ibe ngumkhwa ongapheliyo.

Okwangoku, unokwandisa amathuba okwenza izigqibo zakho zokuqina komzimba zincamathele. Ukuqalisa, khetha umsebenzi osekwe kukonwaba nokuba uyangena na kwishedyuli yakho.

Umzekelo, ukuthatha uhambo lwesiqingatha seyure, ukubaleka, okanye ukukhwela ibhayisekile ngaphambi komsebenzi, okanye ukuqubha kwindawo yokuzivocavoca esendleleni egodukayo, zilula kwaye zizinzileyo izigqibo zokuzilolonga.

Emva koko, beka usukelo onokulufikelela, njengokucwangcisa ukuhamba iintsuku ezithile ngeveki endaweni yokujolisa yonke imihla.

Ukwenza usukelo olusengqiqweni kunokuwandisa amathuba okwenza indlela yakho entsha ihlale, ngakumbi ukuba umtsha ekusebenzeni.

6. Thatha ixesha elingakumbi lokuziqhelanisa nokuzilolonga

Ukuthatha ixesha lakho ayikokuzingca. Ngapha koko, kubalulekile ukuba ube sempilweni kunye nokuba sempilweni. Oku kuyinyani ngakumbi kwabo bakwindima yabalondolozi, njengabazali kunye nabasebenzi bezempilo (,).

Kubantu abaneeshedyuli ezixakekileyo kunye nexesha elincinci, ukwenza isigqibo sokuzibandakanya ekuzinyamekeleni kunokuthatha ucwangciso oluthile. Nangona kunjalo, kufanelekile ixesha lotyalo-mali.

Ukuzikhathalela akufuneki ukuba kunabise okanye kudle ixesha. Kungathetha ukuhlamba qho ngeveki, ukuya kwiklasi yeyoga oyithandayo veki nganye, ukuzilungiselela isidlo esisempilweni, ukuhamba uhambo kwindalo, okanye ukufumana iyure yokulala eyongezelelweyo.

7. Pheka ukutya okuninzi ekhaya

Uphando lubonisa ukuba abantu abapheka ukutya okungaphezulu ekhaya banomgangatho wokutya ongcono kunye namafutha omzimba amancinci kunabantu abatya ukutya okuninzi ekuhambeni ().

Ngapha koko, uphononongo kubantu abadala abayi-11,396 bafumanisa ukuba abo batya ukutya okungu-5 okanye nangaphezulu ngeveki babengama-28% amathuba okuba batyebe, xa kuthelekiswa nabo batya ukutya okungaphelanga-3 kwasekhaya ngeveki ().

Qala ngokwenza isidlo esinye ngosuku, emva koko wandise ukuphindaphindeka ngokuhamba kwexesha ude wenze uninzi lokutya kunye nokutya okulula ekhaya.

Chitha ixesha elininzi ngaphandle

Ukuchitha ixesha elininzi ngaphandle kunokuphucula impilo ngokunciphisa uxinzelelo, ukunyusa imeko, kunye nokunciphisa uxinzelelo lwegazi ().

Ukwenza isisombululo soNyaka oMtsha sokuchitha ixesha elininzi ngaphandle kwemihla ngemihla yinjongo ezinzileyo kunye esempilweni enokunceda wonke umntu, nokuba uhlala phi.

Ukuthatha uhambo ngaphandle ngexesha lesidlo sasemini, ukuhamba intaba ngeempelaveki, ukuya ekampini kunye nabahlobo, okanye ukungena nje kubuhle bendlu yakho yangasemva okanye ipaki yendawo zonke iindlela zokubandakanya indalo kwinkqubo yakho yemihla ngemihla.

9. Nciphisa ixesha lesikrini

Abantu abaninzi baxhomekeke kwiifowuni zabo kunye neekhompyuter emsebenzini kunye nokuzonwabisa. Nangona kunjalo, ukuchitha ixesha elininzi kwizixhobo ze-elektroniki-ngakumbi kwimidiya yoluntu-kunxulunyaniswe noxinzelelo, unxunguphalo kunye nesizungu kwezinye izifundo (,,).

Ukuseta isisombululo sokunciphisa ixesha olichitha uskrolela kwimithombo yeendaba zentlalo, ukubukela iTV, okanye ukudlala imidlalo yekhompyuter kunokunceda ukukhulisa imo yakho kunye nokwenza ngcono imveliso.

10. Zama ukucamngca

Ukucamngca yindlela esekwe kubungqina yokukhuthaza impilo-ntle yengqondo. Inokuba luncedo ngokukodwa kubantu abanexhala okanye uxinzelelo (,).

Ukuzama lo mkhuba sisisombululo esigqibeleleyo sonyaka omtsha kuba zininzi iindlela zokucamngca, kwaye kulula ukufumana iincwadi, iipodcast, kunye neeapps ezikufundisa indlela yokuqalisa ukucamngca.

11. Thembela kancinci ekutyeni okulula

Uninzi lwabantu luxhomekeke kukutya okulula, okunje ngeetshiphusi eziphekiweyo, iicookies, isidlo sangokuhlwa esifriziweyo, kunye nokutya okukhawulezileyo, kwisidlo esikhawulezileyo okanye ukutya okulula. Nangona ezi zinto zinokuba nencasa kwaye zifumaneke ngokulula, zinokuba neziphumo ezibi kwimpilo yakho ukuba zityiwe rhoqo.

Umzekelo, ukutya ukutya okukhawulezileyo kunxulunyaniswa nomgangatho wokutya oswelekileyo, ukutyeba kakhulu, kunye nomngcipheko owandayo weemeko ezininzi, kubandakanya isifo sentliziyo kunye neswekile ().

Ukunciphisa ukusetyenziswa kwakho kokutya okulula, yenza isigqibo sokulungiselela ukutya ngakumbi ekhaya usebenzisa izithako ezisempilweni.

12. Phinda ucinge ngokutya

Ukutya ngendlela engapheliyo kuyingozi kokubini emzimbeni nasengqondweni. Ngapha koko, uninzi lwabantu olwehlayo emzimbeni ngokutya okuthintelweyo lubuyela kwisibini kwisithathu sobunzima obulahlekileyo kwisithuba sonyaka omnye (,,,).

Ukutya ukutya kungenza ukuba kube nzima ukunciphisa umzimba kwixa elizayo.

Endaweni yokumisela isisombululo soNyaka oMtsha ukunciphisa umzimba ngokusebenzisa amanyathelo athintelayo, njengokutya okuthandwayo, zama indlela esempilweni, egcinakalayo yokwehla kobunzima ngokujolisa ekwandiseni imisebenzi yomzimba kunye nokutya ukutya okusempilweni.

13. Yiya ezivenkileni rhoqo

Ukuba ne-pantry egcinwe kakuhle kunye nefriji iyimfuneko ukulungiselela ukutya okunempilo, okuphekwe ekhaya.

Ukuba awuqhelanga ukuya kuthenga ezivenkileni, yenza isisombululo soNyaka oMtsha ukuya kwivenkile okanye kwintengiso yomfama rhoqo kwisitokhwe kwizithako ezinesondlo.

Kuxhomekeke kwishedyuli yakho, kunokuba luncedo ukumisela usuku olu-1 veki nganye njengosuku lwakho lokuthenga. Ukuqinisekisa ukuba unexesha lokuthenga izinto ozifunayo ukuze wenze okunencasa, ukutya okunesondlo yindlela ekrelekrele yokuphucula umgangatho wokutya.

14. Sebenzisa iimveliso zasekhaya ezisempilweni

Kuyacaca ukuba into oyifaka emzimbeni wakho inokuchaphazela kakhulu impilo yakho. Nangona kunjalo, yintoni okhetha ukuyibeka emzimbeni wakho kwaye zeziphi iimveliso ozisebenzisayo kwinto yakho yasekhaya, nayo ().

Yenza isisombululo soNyaka oMtsha ukuze uthenge iimveliso zobuhle ezingaphezulu zendalo, izinto zokucoca indlu, isepha yokuhlamba impahla, kunye neemveliso zokhathalelo lomntu ukwenza indawo enempilo wena kunye nosapho lwakho.

15. Yongeza imveliso ngakumbi kwindlela otya ngayo

Ukongeza imifuno ephekiweyo kunye eluhlaza kunye neziqhamo kwisidlo sakho kunokuhamba indlela ende ekuphuculeni impilo yakho kunyaka omtsha.

Izifundo ezininzi zibonise ukuba ukutya ukutya okunotye kwimveliso kunceda ukukhusela kwizifo ezahlukeneyo, ezinjengesifo seswekile, izifo zentliziyo, umhlaza othile, kunye nokutyeba kakhulu, kunye nokufa jikelele (,).

16. Nciphisa utywala

Nangona utywala ngokuqinisekileyo bunokungena kwisondlo esifanelekileyo, ukusela kakhulu rhoqo kunokuba nefuthe elibi kwimpilo yakho. Ngaphezu, ukusela utywala rhoqo kunokukugcina ungafikeleli kwiinjongo zakho zempilo kunye nokuba sempilweni ().

Ukuba ucinga ukunciphisa ukusela utywala kunokuba luncedo kuwe, beka usukelo olufanelekileyo lokuzigcina usendleleni, njengokunciphisa ukusela kubusuku beveki kuphela okanye ukubeka umda wokusela ngeveki.

Ukuba ufuna ingcamango yesiselo esinxilisayo sokutshintsha i-cocktail yakho eqhelekileyo, zama iziqhamo-ezifake amanzi ahlambulukileyo, i-kombucha, okanye enye ye-mocktails.

17. Yiba ngaphezulu

Uphando lubonisa ukuba ukubakho ngaphezulu kunokuphucula ukoneliseka kobomi ngokunciphisa iingcinga ezimbi, ezinokuthi ngaloo ndlela ziphucule impilo yengqondo (,).

Ukwenza isisombululo soNyaka oMtsha ukuba sikhumbule ngakumbi kwaye sibekhona kunokukunceda uzive wanelisekile kubomi bakho bemihla ngemihla.

Ukuchitha ixesha elincinci kwifowuni yakho, ukuyeka ukuqaphela imeko-bume yakho, nokumamela ngenyameko kwabanye ziindlela ezilula zokubakho ngakumbi.

18. Thatha iholide

Ukuthatha iholide-nokuba kukufutshane-kunokuba neempembelelo ezibonakalayo nezikhawulezileyo kumanqanaba oxinzelelo kwaye zinokuphucula impilo ().

Kunyaka omtsha, yenza isigqibo sokuthatha iholide kunye nabahlobo okanye amalungu osapho, okanye uwedwa. Nokuba uhamba kwindawo okhe wafuna ukuyindwendwela okanye ucwangcise ukuhlala ekhaya, ukuthatha ixesha lokuphumla kunye nokuphumla kubalulekile kwimpilo.

19. Zama umdlalo omtsha

Kuqhelekile ukuba abantu abadala bavumele izinto zokuzonwabisa ezazikade zithandwa ziwe ecaleni kwendlela njengoko bekhula ngenxa yeeshedyuli ezixakekileyo okanye ukungabikho kwenkuthazo.

Nangona kunjalo, uphando lubonisa ukuba ukuthatha inxaxheba kwinto oyithandayo oyithandayo kunokukunceda uphile ubomi obude, obunempilo ().

Yenza isisombululo sokuzama umdlalo owawuhlala unomdla kuwo - okanye uphinde uthabathe umdlalo owawuhlala uzisa uvuyo.

20. Yeka intetho engathandekiyo yomzimba

Ukuthetha kakubi ngomzimba wakho kunokukhokelela kwiimvakalelo zentloni zomzimba. Ngapha koko, uphando lubonisa ukuba ukuzibandakanya kunye nokuva intetho engalunganga yomzimba inxulunyaniswa namanqanaba aphezulu okungoneliseki komzimba kunye nokunciphisa ukuzithemba kwabo babini nakumadoda (,,).

Yenza isisombululo esifanelekileyo soNyaka oMtsha sokuzibandakanya ekuthetheni ngokwakho rhoqo kunye nokunciphisa intetho yomzimba engalunganga. Oku akunakunceda kuphela ukuphucula ubudlelwane bakho nomzimba wakho kodwa kukwakhuthaze abanye ukuba bayeke ukuthetha kakubi ngabo.

21. Tyelela ugqirha wakho

Ukuvavanywa rhoqo yingcali yezempilo kubalulekile kwizizathu ezininzi. Ukuba nomsebenzi wegazi rhoqo kunye nokuhlolwa okuyimfuneko kunokunceda ekuboneni iingxaki ezinokubakho ngaphambi kokuba zibe yinto enzulu ngakumbi.

Nangona isantya sakho sokundwendwela ugqirha sixhomekeke kwizinto ezininzi, kubandakanya uhlobo lonyango, iminyaka yakho, kunye nembali yakho yezonyango, iingcali ezininzi zincomela ukuba ubone ugqirha wakho wokukhathalela oyintloko ubuncinci kube kanye ngonyaka ukuze kuhlolwe.

22. Khathalela amazinyo akho

Ukugcina impilo yakho yomlomo ngumbono wesisombululo soNyaka oMtsha onokuthi kwaye kufuneka uzinze ubomi bonke.

Ukuxubha kunye nokufaka amazinyo rhoqo kunokunceda ukuthintela imeko yomlomo efana nesifo seentsini nokuphefumla kakubi ().

Ngaphezulu, olunye uphando lubonisa ukuba isifo seentsini sinokunxulunyaniswa neemeko ezinzulu zempilo, ezinje nge-Alzheimer's kunye nesifo sentliziyo, esenza ukuba ukunakekelwa ngomlomo kubaluleke ngakumbi ().

Ukongeza kokuxubha rhoqo kunye nokufaka iflossing, uninzi lwamazinyo lucebisa ukuba kuhlolwe kunye nokucocwa kube kanye ngonyaka ().

23. Yenza ukutya okuzinzileyo, okunesondlo

Unokwenza isigqibo sokutya okunempilo okanye ukunciphisa umzimba unyaka nonyaka kuba ubeka phambili utshintsho lwexesha elifutshane ngaphezulu kwezibonelelo zempilo zexesha elide.

Endaweni yokwenza isicwangciso sokulandela enye indlela yokutya ethintelweyo, kulo Nyaka umtsha, yenza isigqibo sokuqhekeza umjikelo wokutya kwaye wenze ukutya okuzinzileyo, okunesondlo okusebenzelayo.

Okona kutya kunempilo sesinye esityebileyo ekutyeni okupheleleyo, ukutya okuxineneyo kunye nokutya okuncinci okuneswekile eninzi. Ukutya okunempilo, okuhlala ixesha elide akufuneki ukuba kube kukutya kuphela kodwa kukwazi nokulungelelana, okuthetha ukuba unokukulandela ubomi-nokuba iimeko zithini na.

Indlela yokutya ezinzileyo inokugcinwa eholideyini, ngexesha leeholide, kunye nasezithekweni kuba ayithinteli kwaye ilungele indlela ophila ngayo.

Jonga esi sikhokelo sabaqalayo sokutya okunempilo ukuze uqalise.

Umgca wezantsi

Nangona uninzi lwezigqibo zoNyaka oMtsha zigcinwa ixesha elifutshane, izigqibo ezisempilweni ezidweliswe apha ngasentla zizindlela ezizinzileyo zokuphucula impilo yakho yomzimba kunye neemvakalelo ezinokulandelwa ebomini.

Ukwenza ubudlelwane obunempilo kunye nokutya kunye nokunyamekela umzimba kunye nengqondo yakho kunokuyiphucula kakhulu impilo yakho ngeendlela ezahlukeneyo.

Lo Nyaka uMtsha, zama ezimbalwa zezisombululo kweli nqaku ukunceda ukwenza lo nyaka-kunye neminyaka elandelayo-esempilweni kunye neyonwabisayo.