Kuyo yonke indawo abantu bathetha ngokukhawuleza ngokubaluleka kwendlela yokuphila enempilo, ngamanye amaxesha uyeke ukuthatha le ngxoxo ngokucace. Ewe, kwaye abantu abaninzi bekhokela impilo ephilileyo ngokukhawuleza inxulumene nazo zonke iintlobo zokuthintela kunye nokusebenza rhoqo. Kodwa ufuna yonke into ibe lula kwaye ngokukhawuleza. Kwaye emva koko, ngamnye wethu uyaqonda kakuhle ukuba ixesha lobomi bethu lixhomeke kakhulu kwindlela eqhutywa ngayo. Ngoko namhlanje siza kuthetha malunga nemikhwa yokunyusa ubomi kunye nokuba kutheni kubaluleke kakhulu ukubenza babe yingxenye yokuziphatha kwabo. Yibandakanya yonke le migaqo kwindlela yakho yemihla ngemihla kwaye ngokuthe ngcembe awuyi kuqaphela indlela ozakusetyenziswa ngayo ukukholisa indlela efanelekileyo yokuphila.
Umgangatho 1. Yidla izityalo kunye nemifuno
Wonke umntu uyayazi into endala: "Siyinto esiyidlayo", ngoko akumangalisi ukuba umkhwa wokuqala kufuneka uhambelane nesondlo. Faka phakathi kokutya kwakho njengezityalo ezininzi kunye nezityalo ezinokutsha, eziyimithombo ebalulekileyo kuyo yonke into ebalulekileyo kunye neyimfuneko ebomini obuqhelekileyo bendalo. Kukholelwa ukuba abo bantu abaye baquka imihla ngemihla ekudleni kwabo inani elaneleyo lezityalo nemifuno, abangama-60% amathuba okuba bahlupheke ngenxa yezifo zenhliziyo. Kwakhona kule mveliso inani elikhulu lama-antioxidants, elinciphisa ukuguga komzimba. Ngokukodwa ininzi yama-antioxidants kwisipinashi, i-pepper ebomvu, i-blueberries, i-strawberries kunye ne-plums.
I-Habit 2. Isibhedlele kunye ne-oatmeal okanye nayiphi na i-grains
I-Oatmeal ayinceda kuphela ukunciphisa umzimba, kodwa isaphila umzimba wonke. Ukuba uhlala usilungiselela isidlo sakusasa isidlo sakusasa (kwaye sifaneleka irayisi ebomvu), ngoko uza kunciphisa kakhulu ingozi yokuphuhlisa izifo zesimo senhliziyo. Kukunceda kakhulu ukutya ukutya okutya okutya. Ngokutsho kwedatha yakutshanje, izazinzulu ziye zaphumelela ekutyhileni ukuba iimveliso ezipheleleyo zikhusela ukuqala nokuphuhliswa komdlavuza we-pancreas (umdlavuza we-pancreatic). Ziyakuthintela nokuphuhliswa kwe-osteoporosis kunye ne-dementia, ehambelana kakhulu nezifo ezithile.
Isimo 3. Yidla iintlanzi
Kwiintlanzi zincedo kakhulu kumzimba weoli omega-3, ngokukodwa amaninzi awo afakwe kwialmum. Ezi zinto zinefuthe elihle kwindlela ye-cardiovascular system. Ukuba awuyithandi intlanzi, sebenzisa endaweni yokutya i-walnuts, i-flaxseed, kunye neoli ye-canola, njengoko le mveliso iqukethe i-omega-3 fatty acids.
Isimo 4. Kukho bambalwa, kodwa kaninzi
Lo mgaqo ubhekisela kwinkqubo yesondlo esincinci. Uya kufunda ukuziqhelanisa nokuba ufuna ukutya ukutya kwiincinci ezincinane, kodwa amaxesha ama-5-6 ngosuku. Oku kuya kukunceda ugweme ukukhuluphala, isifo sikashukela, iingxaki ngesantya sesisu, kunye nesifo senhliziyo. Ukongeza, ukutya okweqhezuksi kunceda ukunciphisa umzimba. Ukulahla ubunzima obunzima, akudingeki uhlale kwizidlo ezidakisayo, udle inkobe okanye i-apula. Ungadla nantoni na oyifunayo, kodwa kancinci kancinci.
Isimo 5. Hambisa ngaphezulu
"Ukuhamba ngumoya" - eli binzana liye laziwa ukuba liyinyani, kuba ukuba umntu unikela ngomzimba ubuncinane ubuncinane imizuzu engama-30 ngosuku, umngcipheko wokufa kwangaphambi kwexesha uyancitshiswa ngo-28%. Imfihlelo yonke kukuba ngexesha lokuzikhandla emzimbeni womntu, inani le-radicals likhulula, elinciphisa amandla eseli. Nangona kunjalo, akuyimfuneko ukuba ugijime kwimithwalo engokwemvelo ngokweqile, kunokuba yinto embi ngomsebenzi weentliziyo zomzimba. Kodwa nakweyiphi na imeko, ukuhamba kwimizuzu engama-iri lemizuzu ayiyi kubuhlungu nabani na kwaye kuya kuzuza kuphela impilo.
Isimo 6. Njalo ugqoke amabhande evili.
Ngokwezibalo ezibuhlungu kakhulu, malunga ne-50% yabathathi bezothutho ababulewe ngengozi ngethuba lonyaka babengagcinwanga ngeebhanti zokuhlala. Eyona ndlela, enye yezona zizathu eziqhelekileyo zengozi kukuphazamiseka komqhubi wento engaphandle kunye nokulahleka kokulawulwa kwendlela. Ngoko ke, ukuba ungumgibeli, qho uhlale unxibe iibhanti zakho zokuhlala kwaye uzame ukuphazamisa umqhubi endleleni. Yinyamekele bobabini kunye nobomi bakho.
Isimo 7. Ukufunda ukuphumla
Ukuba uthatha umyalelo imihla ngemihla ukuba uphumule kwaye ungacingi malunga nantoni na ubuncinane kwisiqingatha seyure, uya kuba nako ukunqanda ukukhathala okungapheliyo kwaye uzigcinele ekucindezelekeni. Ukuxinezeleka, njengokuba kakisvestno, kuthintela umzimba wonke ngokubanzi, kuba akukho sizathu sokuba bathi "zonke izifo zivela emantongeni." Nsuku zonke ubuncinane baphazamise kancinci kuzo zonke iinkathalo kwaye uphumule. Unokuphulaphula umculo, udibanise, ucule, udibanise, ngokuqhelekileyo, yenza konke okukunceda ukuhlaziya uze uphazamiseke kuzo zonke iinjuba. Kulungile nokho, fundisa ukucamngca ngeli xesha ukunikela ukucamngca.
Umkhuba 8. Ulale ngokucacileyo kwaye ngokufanelekileyo.
Ukulala okunempilo nokwaneleyo kwandisa ubomi kwaye sele kuqinisekiswe. Abantu abalala ngokugqithiseleyo bahlala bexhamla kwizifo ezahlukahlukeneyo, umzimba wabo ubuthathaka. Akukho mgaqo ocacileyo wokulawula ukuba kubaluleke kangakanani ukulala kubo bonke abantu-umntu uwanele iiyure ezingama-5 ukuba uzive ngendlela, kunye nomntu-8-mi. Kodwa ngokubhekiselele kwisinconywa esiqhelekileyo, ukulala kwabantu abadala kufuneka kudlule kwiiyure ezingama-6 ukuya kwezi-8. Ukongeza kwithuba lokulala, umgangatho wayo ubalulekile. Ukuba uhlala uphenywa, awukwazi ukuphumla kakuhle ngobusuku bonke. Kukulungele ukuba kulungele ukuphucula igumbi apho ulala khona, kukwacetyiswa ukuba ucime zonke izibane kunye nazo zonke izixhobo zomsindo.
Isimo 9. Musa ukutshaya
Ukubhema kweso sigqomo akudluli ngaphandle kokushiya umkhondo wezempilo yomzimba. Ababhemayo banakho amathuba okuba bahlupheke ngenxa yezifo ze-cardiovascular and catarrhal, kwaye banemiphunga ebuthakathaka, kwaye isikhumba sobuso asiyi kubongeza kwesikhumba ebusweni. Ngoko ke, ukuba awuyi kubhema, ke ungaze uqale, kwaye ukuba uyabhema, uzama ukuqokelela konke okusemandleni akho ukukhangela umsebenzi owonakalisayo.
Isiqhelo 10. Musa ukuba yedwa
Zama ukuphepha ukhululeko olude. Ukufundisa ikholelwa ukuba ukuhlala ngokwahlukana kwezentlalo kunye noluntu olude ixesha elide akuyona into ebalulekileyo kumntu kwaye kunokukhokelela ekuphuculweni kwe-hormonal balance and depression. Ngoko ke, awuhlali ekhaya kuphela ixesha elide. Biza intombi okanye nokuba ngumhlobo oqhelekileyo, thetha, uye kutyelela okanye uhambe. Musa ukuwuyeka "njengekratshi" kwicala lakho kwaye uziva unamahloni ukuba ubonakale ungathandabuzeki, kuba unxibelelwano luhle kakhulu "unyango" lwexinzelelo kunye nokuphelelwa yithemba, leyo, njengoko sele siyifumene, sinempembelelo embi kwixesha elide lobomi. Ukuze ungabi yedwa, akufuneki ukuba nabahlobo abaninzi, ngamanye amaxesha kukho umntu omnye kuphela, incoko enokukunceda ukuba uhlakulele kwaye uzive ufunekile.
Kwaye, kunjalo, zinyamekele njalo kunye nendawo yonke, zama ukuvuyisa kunye nokumomotheka, ungakhathazeki kwaye ungazinikeli kwiingcamango ezibuhlungu, uze uxolele abaxhaphazi bakho, ukuxolelwa sisisityebi esinamandla esinceda ukuba usilahle umthwalo wezikhalazo ezidlulileyo kwaye wenze ubomi bakho bube bude ubomi obonwabileyo.