Iindlela ezili-16 zokuZikhuthaza ukuba unciphise umzimba

Umxholo

• 1. Misela ukuba kutheni ufuna ukunciphisa umzimba
• 2. Yiba Nolindelo Olusengqiqweni
• 3. Gxila kwiinkqubo zenjongo
• 4. Khetha isicwangciso esihambelana nendlela yakho yokuphila
• 5. Gcina Ijenali yokuPhulukana nobunzima
• 6. Bhiyozela impumelelo yakho
• 7. Fumana inkxaso yeNtlalo
• 8. Yenza ukuzibophelela
• 9. Cinga uze uthethe ngokufanelekileyo
• 10. Cwangcisa uMceli mngeni kunye noThintelo
• 11. Musa ukuJonga ukuFezekiswa kwaye uzixolele
• 12. Funda ukuthanda nokuwuxabisa umzimba wakho
• 13. Fumana Umthambo Wowonwabela
• 14. Khangela Umntu Wokuxeliswa
• 15. Fumana Inja
• 16. Fumana Uncedo Lobuchwephesha Xa Kufuneka
• Umgca osezantsi

Ukuqala kunye nokuncamathela kwisicwangciso esifanelekileyo sokulahleka kwesisindo ngamanye amaxesha kungabonakala kungenakwenzeka.

Rhoqo, abantu baswela nje inkuthazo yokuqalisa okanye yokuphulukana nenkuthazo yokuqhubeka. Ngethamsanqa, inkuthazo yinto onokusebenza ukuyonyusa.

Eli nqaku lixoxa ngeendlela ezili-16 zokuzikhuthaza ukuba unciphise umzimba.

1. Misela ukuba kutheni ufuna ukunciphisa umzimba

Chaza ngokucacileyo zonke izizathu zokuba ufuna ukunciphisa umzimba kwaye uzibhale phantsi. Oku kuya kukunceda uhlale uzibophezele kwaye ukhuthazwe ukufikelela kwiinjongo zakho zokulahleka kwesisindo.

Zama ukuzifunda yonke imihla kwaye uzisebenzise njengesikhumbuzo xa uhendwa ukuba ushiye izicwangciso zakho zokwehla kobunzima.

Izizathu zakho zinokubandakanya ukuthintela isifo seswekile, ukugcina abazukulwana, ukujonga okona kulungileyo kumsitho, ukuphucula ukuzithemba kwakho okanye ukulungela ijee ethile.

Abantu abaninzi baqala ukunciphisa umzimba ngenxa yokuba ugqirha wabo wayicebisa, kodwa uphando lubonisa ukuba abantu baphumelele ngakumbi ukuba ukhuthazo lokulahleka kwesisindo luvela ngaphakathi ().

Chaza ngokucacileyo iinjongo zakho zokulahleka kobunzima kwaye uzibhale phantsi. Qiniseka ukuba inkuthazo yakho iqhutywa ngaphakathi kwimpumelelo yexesha elide.

2. Yiba Nolindelo Olusengqiqweni

Ukutya okuninzi kunye neemveliso zokutya zibanga ukunciphisa umzimba ngokukhawuleza nangokulula. Nangona kunjalo, uninzi lweengcali lucebisa kuphela ukulahla 1-2 iiponti (0.5-1 kg) ngeveki ().

Ukuzibekela iinjongo ezingafikelelekiyo kunokukhokelela kwiimvakalelo zokudana kwaye kubangele ukuba unikezele. Ngokuchasene noko, ukumisela kunye nokufezekisa iinjongo ezinokufikelelwa kukhokelela kwiimvakalelo zempumelelo.

Kwakhona, abantu abafikelela kwiinjongo zabo zokunciphisa ubunzima bomzimba kunokwenzeka ngakumbi ukuba bagcine ukulahleka kobunzima ixesha elide (,).

Isifundo esisebenzisa idatha evela kumaziko aliqela okuphulukana nobunzima afumanise ukuba abasetyhini abalindele ukuphulukana nobunzima kakhulu ngabona banamathuba okuphuma kwinkqubo ().

Iindaba ezimnandi zezokuba ukwehla kobunzima obuyi-5-10% bomzimba wakho kunokuba nefuthe elikhulu kwimpilo yakho. Ukuba uneekhilogram ezili-180 (ezingama-82 kg), loo nto ziipesenti nje eziyi-9-18 (4-8 kg). Ukuba uneepawundi ezingama-250 (i-113 kg), zii-13-25 zeepawundi (6-11 kg) ().

Ngapha koko, ukuphulukana ne-5-10% yesisindo somzimba wakho ():

• Ukuphucula ulawulo lweswekile yegazi
• Ukunciphisa umngcipheko wesifo sentliziyo
• Ukunciphisa amanqanaba e-cholesterol
• Nciphisa iintlungu ezidibeneyo
• Ukunciphisa umngcipheko wee-cancer ezithile

Cwangcisa ulindelo lokulahleka kwesisindo sokunyusa ukukhulisa iimvakalelo zempumelelo kunye nokuthintela ukutshiswa. Inani elilinganiselweyo lokulahleka kobunzima be-5-10% linokuba nefuthe elikhulu kwimpilo yakho.

3. Gxila kwiinkqubo zenjongo

Uninzi lwabantu luzama ukunciphisa umzimba lubeka kuphela iinjongo zesiphumo, okanye iinjongo abafuna ukuzifeza ekugqibeleni.

Ngokwesiqhelo, injongo yesiphumo iya kuba sisisindo sakho sokugqibela ekujolise kuso.

Nangona kunjalo, ukugxila kuphela kwiinjongo zesiphumo kunokuphazamisa inkuthazo yakho. Bahlala beziva bekude kakhulu kwaye bakushiye uzive ukhathazekile ().

Endaweni yoko, kuya kufuneka usete iinjongo zenkqubo, okanye zeziphi iintshukumo oza kuzenza ukufikelela kwisiphumo sakho osifunayo. Umzekelo wenkqubo yenkqubo yokwenza umthambo amaxesha amane ngeveki.

Isifundo ku-126 wabasetyhini abatyebe kakhulu abathathe inxaxheba kwinkqubo yokulahleka kobunzima bafumanisa ukuba abo bajolise kwinkqubo banamathuba okwehla kobunzima kwaye kunqabile ukuba baphambuke kwizidlo zabo, xa kuthelekiswa nabo bajolise kwiziphumo zelahleko lobunzima bodwa ().

Cinga ngokumisela iinjongo zeSMART zokubeka iinjongo ezinamandla. I-SMART imele ():

• Ngokukodwa
• Ukulinganisa
• Ukuzuzwa
• Yinyani
• Ixesha elisekwe

Eminye imizekelo yeenjongo ze-SMART zibandakanya:

• Ndiza kuhamba ngokukhawuleza imizuzu engama-30 iintsuku ezintlanu kwiveki ezayo.
• Ndizakutya izabelo ezine zemifuno yonke imihla kule veki.
• Ndiza kusela isoda enye kuphela kule veki.

Ukubeka iinjongo zenkqubo ye-SMART kuya kukunceda uhlale ukhuthazekile, ngelixa ujolise kuphela kwiinjongo zesiphumo kunokukhokelela ekuphoxekeni nasekunciphiseni ukukhuthazeka.

4. Khetha isicwangciso esihambelana nendlela yakho yokuphila

Fumana isicwangciso sokulahleka kobunzima onokuthi unamathele kuso, kwaye uphephe izicwangciso ezinokuthi zibe nzima ukulandela ixesha elide.

Ngelixa kukho amakhulu ezinto zokutya ezahlukeneyo, uninzi lwazo lusekwe ekwehliseni iikhalori ().

Ukunciphisa ukutya kwakho ikhalori kuya kukhokelela ekulahlekeni kwesisindo, kodwa ukutya ukutya, ngakumbi ukutya rhoqo kwe-yo-yo, kuye kwafunyanwa kusisiqalo sokufumana ubunzima ().

Ke ngoko, thintela ukutya okungqongqo okushenxisa ngokupheleleyo ukutya okuthile. Uphando lufumanise ukuba abo banazo zonke "izinto okanye abananto" abanakuncipha kakhulu ().

Endaweni yoko, jonga ukwenza isicwangciso sakho sesiko. Ezi ndlela zokutya zilandelayo zibonakalisiwe ukukunceda ukunciphisa umzimba ():

• Ukunciphisa ukutya kweekhalori
• Ukunciphisa ubukhulu bezabelo
• Ukunciphisa amaza okutya
• Ukunciphisa ukutya okuthosiweyo kunye needyuli
• Kubandakanya iziqhamo kunye nemifuno

Khetha isicwangciso sokutya onokuthi unamathele kuso ixesha elide kwaye uphephe ukutya okugabadeleyo okanye okukhawulezayo.

5. Gcina Ijenali yokuPhulukana nobunzima

Ukuzibeka esweni kubalulekile ekukhuthazeni ubunzima kunye nempumelelo.

Uphando lufumanise ukuba abantu abalandelela ukutya abakutyayo kunokwenzeka ukuba banciphise umzimba kwaye bagcine ukulahleka kobunzima ().

Nangona kunjalo, ukugcina iphepha lokutya ngokuchanekileyo, kufuneka ubhale phantsi yonke into oyityayo. Oku kubandakanya ukutya, amashwamshwam kunye nesuntswana leelekese ozityileyo kwidesika yomntu osebenza naye.

Unokurekhoda iimvakalelo zakho kwincwadi yakho yokutya. Oku kunokukunceda ekuchongeni ezinye izinto ezibangela ukuba utye kakhulu kwaye kukuncede ufumane iindlela ezisempilweni zokumelana noku.

Ungagcina iijenali zokutya ngepeni kunye nephepha okanye usebenzise iwebhusayithi okanye usetyenziso. Zonke zingqinwe ukuba ziyasebenza ().

Ukugcina iphepha lokutya kunokukunceda ulinganise inkqubela phambili, uchonge izinto ezibangela ukuba uzibambe kwaye uziphendulele. Ungasebenzisa iwebhusayithi okanye usetyenziso njengesixhobo sokulandela umkhondo ngokunjalo.

6. Bhiyozela impumelelo yakho

Ukunciphisa umzimba kunzima, ke bhiyozela yonke impumelelo yakho ukuze uzigcine ukhuthazekile.

Zinike ikhredithi xa ufeza injongo. Imidiya yokuncokola okanye iisayithi zokuphulukana nobunzima ngamaphepha oluntu ziindawo ezintle zokwabelana ngempumelelo yakho kunye nokufumana inkxaso. Xa uziva uzingca ngesiqu sakho, uya konyusa inkuthazo yakho ().

Ngaphezu koko, khumbula ukubhiyozela utshintsho kwindlela yokuziphatha kwaye ungafikeleli kwinani elithile kwisikali.

Umzekelo, ukuba udibene nenjongo yakho yokuzivocavoca iintsuku ezine ngeveki, thatha ibhafu yokuhlambela okanye ucwangcise ubusuku obonwabisayo nabahlobo.

Ukongeza, ungaqhubeka nokuphucula ukukhuthaza kwakho ngokuzivuza ().

Nangona kunjalo, kubalulekile ukukhetha umvuzo ofanelekileyo. Kuphephe ukuzivuza ngokutya. Kwakhona, kunqande imbuyekezo ebiza kakhulu awungekhe uyithenge, okanye engabalulekanga kangako ukuba ungavumela ukuba nayo.

Oku kulandelayo yimizekelo elungileyo yemivuzo:

• Ukufumana manicure
• Ukuya kwimovie
• Ukuthenga okuphezulu okubalekayo
• Ukuthatha iklasi yokupheka

Bhiyozela yonke impumelelo yakho kuhambo lwakho lokunciphisa umzimba. Cinga ngokuzivuza ukuze uqhubeke nokunyusa inkuthazo yakho.

7. Fumana inkxaso yeNtlalo

Abantu bafuna inkxaso rhoqo kunye nengxelo eyakhayo ukuze bahlale bekhuthazekile ().

Xelela usapho lwakho olusondeleyo kunye nabahlobo malunga neenjongo zakho zokulahleka kobunzima ukuze bakwazi ukukunceda kuhambo lwakho.

Abantu abaninzi bakufumanisa kuluncedo ukufumana umhlobo wokulahleka kwesisindo. Ninokusebenza kunye, nibambane ninoxanduva kwaye nikhuthazane kuyo yonke le nkqubo.

Ukongeza, kunokuba luncedo ukubandakanya iqabane lakho, kodwa qiniseka ukuba ufumana inkxaso kwabanye abantu, njengabahlobo bakho ().

Ngapha koko, cinga ngokujoyina iqela lenkxaso. Zombini ezomntu kunye namaqela enkxaso kwi-Intanethi angqinekile ukuba aluncedo ().

Ukuba nenkxaso eyomeleleyo kwezentlalo kuya kukunceda ekubambeni uxanduva kwaye kukugcine ukhuthazeka ukunciphisa umzimba. Cinga ngokujoyina iqela lenkxaso ukunceda ukukhuthaza ukukhuthaza kwakho endleleni.

8. Yenza ukuzibophelela

Uphando lubonisa ukuba abo bazibophelela eluntwini kunokwenzeka ngakumbi ukuba balandele iinjongo zabo ().

Ukuxelela abanye malunga neenjongo zakho zokulahleka kobunzima kuya kukunceda uhlale uphendula. Xelela usapho lwakho olusondeleyo kunye nabahlobo, kwaye nokuba ucinga ngokuwabelana nabo kwimidiya yoluntu. Okukhona usabelana nabantu ngeenjongo zakho, kokukhona kuya kubakho uxanduva lokuphendula.

Ngapha koko, cinga ukutyala imali kubulungu bokuzivocavoca, iphakheji yeeklasi zokuzilolonga okanye ukubhatalela i5K kwangaphambili. Kungenzeka ukuba ulandele ukuba sele wenze utyalomali.

Ukuzibophelela eluntwini ukunciphisa umzimba kuya kukunceda uhlale ukhuthazekile kwaye ubambe uxanduva.

9. Cinga uze uthethe ngokufanelekileyo

Abantu abanolindelo oluqinisekileyo kwaye baziva benethemba lokuba banokufezekisa iinjongo zabo bathambekele ekunciphiseni ubunzima (15).

Kananjalo, abantu abasebenzisa "intetho yokutshintsha" kunokwenzeka ukuba balandele kwizicwangciso.

Guqula intetho yenza ingxelo malunga nokuzibophelela kutshintsho kwindlela oziphethe ngayo, izizathu ezingasemva kwazo kunye namanyathelo oza kuwathatha okanye owathathayo ukufikelela kwiinjongo zakho ().

Ke ngoko, qala ukuthetha kakuhle malunga nokulahleka kobunzima bakho. Kwakhona, thetha ngamanyathelo oza kuwathatha kwaye wenze iingcinga zakho ngokuvakalayo.

Kwelinye icala, uphando lubonisa ukuba abantu abachitha ixesha elininzi becinga kuphela malunga nobunzima babo bephupha kunqabile ukuba bafikelele kwiinjongo zabo. Oku kubizwa ngokuba kukuzihlaziya ngengqondo.

Endaweni yoko, kuya kufuneka uthelekise ngokwengqondo. Ukwahlula ngokwengqondo, chitha imizuzu embalwa ucinga ngokufikelela kubunzima bakho beenjongo kwaye uchithe enye imizuzu embalwa ucinga ngayo nayiphi na imiqobo enokuthi ifike endleleni.

Isifundo esenziwa kubafundi abali-134 babenako ukuzonwabisa ngengqondo okanye ngokuchaseneyo neenjongo zabo zokutya. Abo babethelekisa ngokwengqondo babesenokwenzeka ukuba bathathe inyathelo. Batya iikhalori ezimbalwa, benza umthambo ngakumbi kwaye batya ukutya okuneekhalori ezininzi (15).

Njengoko kubonwe kolu phononongo, ukwahluka ngokwengqondo kuyakhuthaza ngakumbi kwaye kukhokelela kwizenzo ezingaphezulu kokuzifaka engqondweni, okunokukhohlisa ingqondo yakho ukuba ucinge ukuba sele uphumelele kwaye kubangele ukuba ungaze uthathe naliphi na inyathelo ukufikelela kwiinjongo zakho.

Cinga kwaye uthethe ngokuqinisekileyo malunga neenjongo zakho zokulahleka kobunzima, kodwa qiniseka ukuba unyanisekile kwaye ugxile kumanyathelo ekufuneka uwathabathe ukuze ufikelele kuwo.

10. Cwangcisa uMceli mngeni kunye noThintelo

Uxinzelelo lwemihla ngemihla luya kuhlala luvela. Ukufumana iindlela zokuzicwangcisela kunye nokuphuhlisa izakhono ezifanelekileyo zokujamelana kuya kukunceda uhlale ukhuthazekile nokuba ubomi bukuphosela ntoni.

Kuza kuhlala kukho iiholide, imihla yokuzalwa okanye amatheko okuzimasa. Kwaye kuyakuhlala kukho uxinzelelo emsebenzini okanye nosapho.

Kubalulekile ukuqala ukusombulula ingxaki kunye nokucinga malunga nale miceli mngeni yokuncipha kunye nokusilela. Oku kuyakukugcina ushiye umkhondo kunye nokuphulukana nenkuthazo ().

Abantu abaninzi babhenela ekutyeni ukuze bafumane intuthuzelo. Oku kunokukhokelela ngokukhawuleza ekubeni bazishiye iinjongo zabo zokuphulukana nobunzima. Ukwenza izakhono ezifanelekileyo zokujamelana kuya kuthintela oku ekubeni kwenzeke kuwe.

Ngapha koko, uphononongo lubonakalisile ukuba abantu abalunge ngakumbi ekusingatheni uxinzelelo kwaye baneendlela ezingcono zokujongana nokulwa baya kuphulukana nobunzima kwaye bayigcine ikude ().

Cinga ukusebenzisa ezinye zezi ndlela ukumelana noxinzelelo:

• Zilolonge
• Ziqhelanise nokuphefumla isikwere
• Hlamba
• Phuma phandle uye kufumana umoya omtsha
• Fowunela umhlobo
• Cela uncedo

Khumbula ukucwangcisa iiholide, imisitho yentlalo kunye nokutya ngaphandle. Unokuphanda iimenyu zokutyela kwangaphambili kwaye ufumane ukhetho olusempilweni. Kumatheko, ungazisa isidlo esifanelekileyo okanye utye iinxalenye ezincinci.

Kubalulekile ukucwangcisela ukubuyela umva kwaye ube neendlela ezifanelekileyo zokujongana nemeko. Ukuba usebenzisa ukutya njengesixhobo sokukopa, qala ukuziqhelanisa nezinye iindlela zokujongana noku.

11. Musa ukuJonga ukuFezekiswa kwaye uzixolele

Akunyanzelekanga ukuba ugqibelele ukunciphisa umzimba.

Ukuba unayo "yonke into okanye akukho nto", akunakufane ufezekise iinjongo zakho ().

Xa ungqongqo kakhulu, ungazibona sele usithi “bendinehamburger kunye nefry yesidlo sasemini, kungoko ndingafumana ipizza kwisidlo sangokuhlwa.” Endaweni yoko, zama ukuthi, "bendinesidlo sasemini esikhulu, ke kufuneka ndijolise kwisidlo esisempilweni" ().

Kwaye kuphephe ukuzibetha xa wenze impazamo. Iingcinga zokuzibetha ziya kuthintela inkuthazo yakho.

Endaweni yokuba uzixolele. Khumbula ukuba impazamo enye ayizukuphazamisa inkqubela phambili yakho.

Xa ujonge ukufezekisa, uya kuphulukana nenkuthazo yakho ngokukhawuleza. Ngokuzivumela ubhetyebhetye kwaye uzixolele, unokuhlala ukhuthazeka kuhambo lwakho lokwehla kobunzima.

12. Funda ukuthanda nokuwuxabisa umzimba wakho

Uphando luye lwafumanisa ukuba abantu abangayithandiyo imizimba yabo kunqabile ukuba banciphise umzimba (,).

Ukuthatha amanyathelo okuphucula umzimba wakho kunokukunceda ukuba unciphise umzimba kwaye ugcine ukuthoba ubunzima.

Ngapha koko, abantu abanomzimba ongcono onokubonakala kunokwenzeka ukuba bakhethe ukutya abanokukugcina kwaye bazame imisebenzi emitsha eya kubanceda bafikelele kwiinjongo zabo ().

Le misebenzi ilandelayo inokunceda ukukhulisa umfanekiso womzimba wakho:

• Zilolonge
• Yixabise into onokuyenza umzimba wakho
• Yenza into ngokwakho, njengokufumana i-massage okanye i-manicure
• Zijikeleze nabantu abanethemba
• Yeka ukuzithelekisa nabanye, ngakumbi iimodeli
• Nxiba iimpahla ozithandayo nezinokulingana kakuhle
• Jonga esipilini kwaye uthethe izinto ozithandayo ngawe ngokuvakalayo

Ukunyusa umzimba wakho kunokukunceda uhlale unomdla wokunciphisa umzimba. Zama le misebenzi ikhankanywe ngasentla ukuphucula ukubonakala komzimba wakho.

13. Fumana Umthambo Wowonwabela

Umsebenzi womzimba yinxalenye ebalulekileyo yokunciphisa umzimba. Ayisi kunceda nje ukuba utshise iikhalori, kodwa ikwaphucula impilo yakho ().

Olona hlobo lubalaseleyo kukuzilolonga kwaye uyakuncamathela.

Zininzi iintlobo ezahlukeneyo kunye neendlela zokuzilolonga, kwaye kubalulekile ukuphonononga iindlela ezahlukeneyo zokufumana enye oyithandayo.

Cinga apho ufuna ukuzilolonga khona. Ngaba ukhetha ukuba ngaphakathi okanye ngaphandle? Ngaba ungathanda ukuzilolonga kwindawo yokuzivocavoca umzimba okanye ukonwaba kwikhaya lakho?

Kwakhona, khangela ukuba ukhetha ukuzilolonga wedwa okanye neqela. Iiklasi zeqela zithandwa kakhulu, kwaye zinceda abantu abaninzi ukuba bahlale bekhuthazekile. Nangona kunjalo, ukuba awuyonwabeli iklasi yeqela, ukuzisebenzela ngokwakho kulungile.

Okokugqibela, mamela umculo ngelixa usenza umthambo, kuba ngokwenza njalo kungonyusa inkuthazo. Abantu bathambekele ekusebenziseni ixesha elide xa bemamele umculo (19).

Ukuzivocavoca akuncedi kuphela ukutshisa iikhalori, kukwenza uzive ungcono. Fumana umthambo owuthandayo, ukuze kube lula ukuba yinxalenye yesiqhelo sakho.

14. Khangela Umntu Wokuxeliswa

Ukuba nomzekelo onokukunceda uhlale ukhuthazeka ukunciphisa umzimba. Nangona kunjalo, kuya kufuneka ukhethe uhlobo olululo lwemodeli ukuze uzigcine ukhuthazeka.

Ukuxhoma umfanekiso we-supermodel kwifriji yakho akuyi kukukhuthaza ekuhambeni kwexesha. Endaweni yoko, khangela umntu ongumzekelo onokuthi uqonde kuye.

Ukuba nemodeli enokuthenjwa kunye nenokukunceda kunokukugcina ukhuthazeka ().

Mhlawumbi uyazi umhlobo ophulukene nobunzima obuninzi kwaye angaba kukukhuthaza kwakho. Unokujonga kwakhona iibhlog ezikhuthazayo okanye amabali malunga nabantu abaphumeleleyo ukunciphisa umzimba.

Ukufumana umzekelo oza kukunceda uhlale ukhuthazekile. Kubalulekile ukufumana umntu ongumzekelo onokuthi uqonde kuye.

15. Fumana Inja

Izinja zinokuba ngamaqabane afanelekileyo okulahleka kobunzima. Ngapha koko, uphononongo lubonisa ukuba nokuba nenja kunokukunceda ukunciphisa umzimba (21).

Okokuqala, izinja zinokunyusa umsebenzi wakho.

Isifundo saseKhanada kubanini bezinja sifumanise ukuba abantu abanezinja bahamba umyinge wemizuzu engama-300 ngeveki, ngelixa abantu abangenazo izinja bahamba nje umndilili wemizuzu eli-168 ngeveki ().

Okwesibini, izinja ziluncedo olukhulu ekuhlaleni. Ngokungafaniyo nomsebenzi wakho ongumntu, zizinja zihlala zinomdla wokufumana umthambo.

Njengebhonasi eyongeziweyo, ubunini bezilwanyana zasekhaya bungqinwa buphucula impilo kunye nokuba sempilweni. Inxulunyaniswe ne-cholesterol esezantsi, uxinzelelo lwegazi olusezantsi kunye nokuncitshiswa kwesizungu kunye noxinzelelo (23).

Ubunini bezinja bunokukunceda ukunciphisa umzimba ngokwandisa umsebenzi wakho womzimba kunye nokubonelela ngenkxaso enkulu ekuhlaleni.

16. Fumana Uncedo Lobuchwephesha Xa Kufuneka

Unganqikazi ukudibana noncedo lobuchwephesha ukunceda iinzame zakho zokunciphisa umzimba xa kufuneka njalo. Abantu abazive bezithembile ngakumbi kulwazi nakwizakhono zabo baya kuncipha.

Oku kunokuthetha ukufumana ingcali yokutya ebhalisiweyo onokukufundisa malunga nokutya okuthile okanye ugqirha womzimba ukuze akufundise ukuba uzilolonga njani ().

Abantu abaninzi bayakonwabela noxanduva lokubonelwa yingcali.

Ukuba usasokola ukukhuthazeka, cinga ngokufumana ugqirha wezengqondo okanye ugqirha wezidlo oqeqeshwe kudliwanondlebe olukhuthazayo, olubonakalisiweyo ukuba lunceda abantu ukuba bafezekise iinjongo zabo ().

Iingcali ezinje ngeengcali zokutya, ukuzivocavoca umzimba kunye noochwephesha bengqondo banokukunceda ukonyuse inkuthazo kunye nolwazi lwakho ukukunceda ufezekise iinjongo zakho zokuphulukana nobunzima.

Umgca osezantsi

Ukukhuthazwa ukuba unciphise umzimba kubalulekile kwimpumelelo yexesha elide yokunciphisa umzimba.

Abantu bafumana izinto ezahlukeneyo ezikhuthazayo, ke kubalulekile ukuba ufumane ukuba zeziphi ezinceda zikukhuthaze, ngakumbi.

Khumbula ukuzinika ubhetyebhetye kwaye ubhiyozele impumelelo encinci kuhambo lwakho lokunciphisa umzimba. Kwaye musa ukoyika ukucela uncedo xa lufuneka.

Ngezixhobo ezifanelekileyo kunye nenkxaso, unokufumana kwaye uhlale ukhuthazekile ukufikelela kwiinjongo zakho zokulahleka kobunzima.