Yidla iziqhamo nemifuno
Imifuno kunye neziqhamo zinezixhobo ezixhatshazwayo kunye nezondlo, zinciphisa inkqubo yokuguga kwaye zinokuthintela izifo ezininzi. Ukunciphisa ingozi yesifo senhliziyo ngama-60%, kufuneka udle ngaphezu kwezi-5 zezityalo ngeziqhamo ngosuku. Ukuba kukho i-servings yeemifuno ezi-3 ngosuku, uya kunyusa eli nani ngo-10%. Imifuno kunye neziqhamo zibalulekile kuba ziqulethe i-antioxidants, ezifana ne-red bell pepper, isipinashi, i-strawberries, i-blueberries, i-plums. Le yindlela efanelekileyo yokulondoloza ubomi.
Ukuhamba
Ukuzivocavoca umzimba kukunciphisa ingozi yokudakumba, i-osteoporosis, isifo sikashukela, isifo senhliziyo kunye nomhlaza. Umdlalo wezemidlalo unciphisa umngcipheko wokufa kwangaphambi kwe-27% kwaye wandisa ubomi. Yonke imihla ngemizuzu engama-30 ibonisa umsebenzi womzimba, akunzima ukwenza. Zama ukuhamba ngaphambi kokutya, kunokuba ukhuphuke kwizitepsi ngezinyawo, xa kunokwenzeka.
Ukutya kwasekuseni, udle i-oatmeal
Ukutya okucebileyo kwinqanaba elipheleleyo linciphisa umngcipheko wokuba nesifo sikashukela, isifo soxinzelelo kunye nomfutho wegazi ophezulu. Enye imithombo ephezulu kakhulu irayisi ebomvu, i-popcorn, inqolowa eninzi okanye isonka esipheleleyo. Ukulibaziseka izifo ezinxulumene nobudala njengengqondo, isifo senhliziyo, i-osteoporosis, kufuneka udle imifuno, iziqhamo, iimbotyi, i-grains epheleleyo, ziqulethe iikhalori ezimbalwa, kwaye zingaphantsi kwamatye. Musa ukweqa ukudla kwasekuseni, kuya kunceda ukunciphisa umzimba. Ngokweengcali, abantu abangenalo ikhefu, ngelixa badla iikhalori ezingaphantsi.
Uhlobo lo kukhonza
Ukuze uhlale kwisisindo esifanelekileyo, okanye ulahlekelwe iipounds ezingaphezu kweesisindo obuninzi, kufuneka ubeke ubungakanani bezabelo. Emva kwakho konke, ukugqithisa ngokugqithiseleyo kuhambelana ngqo nomfutho wegazi ophezulu, uhlobo lwesifo sikashukela, isifo senhliziyo kunye nezifo zomhlaza.
Kwimoto, qinisa i-seatbelt yakho
EmaMerika, nganye iyure umntu ufa, kuba akazange afake ibhande lakhe. Ukuxhoma kweBelt yindlela efanelekileyo yokunciphisa ukufa kwengozi okanye ukulimala. Umqhubi ufuna ukucima ifowuni yefowuni, kuba yimbangela yeengozi zemoto. Ngale ndlela, unokwandisa ubomi bakho.
Yidla iintlanzi
Intlanzi iyimvelaphi ye-omega-3 fatty acids, ikunceda ukulwa neendlela ezahlukeneyo zomhlaza, kuquka nesifo sikashukela, isifo senhliziyo. Ukuba awuyithandi intlanzi, kufuneka uzame iimveliso kunye namafutha e-omega-3, okanye ukutya okunotyebi kwi-omega-3 - i-flaxseed, i-walnuts.
Shayela umhlobo
Ukwahlukana kwezenhlalakahle okanye ukuzimelela kuyathintela kakubi umzimba kunye nomzimba we-cardiac, i-hormonal level. Abasetyhini abaziva banesizungu banamaxesha aphindaphindiweyo okuxinezeleka, xa kuthelekiswa nabasetyhini abaqhuba ubomi obusebenzayo. Nokuba umnxeba omfutshane kumhlobo uya kwenza ukuba azive efunekayo.
Phumla ubuncinane imizuzu eyi-10
Ukuxinzezeleka kwengcinezelo kuthatha amandla akho emzimbeni nasengqondweni, uxinzelelo luchaphazela onke amabhunga kwaye luxhomekeke ekulinganiseni kwe-hormonal kunye nendlela inkqubo ye-cardiovascular, i-nervous and immune system isebenza ngayo. Unokunciphisa umonakalo owenzakalisayo woxinzelelo. Ngokomzekelo, ukuqeqeshwa kwe-yoga kuphucula uxinzelelo lwegazi, uvelisi lwe-insulin, ukunyamezela kwe-glucose. Ukuba unciphisa izinga lokuxinezeleka, unokunciphisa umngcipheko wokuhlasela kwentliziyo kunye nokufa kubantu abanesifo senhliziyo. Kukho izinto ezikukhumbuzayo, oku kufundayo, ukukwenza ngokuzikhangela, ukuphulaphula umculo, ukusebenza kwintsimi, kunye nenye yezi zivivinyo ozifunayo ukwenza imihla ngemihla. Oku kuya kukunceda ukhulule kwaye uza kulwa nokunyamezela.
Ukulala
Abantu abangenalo ukulala ngokwaneleyo, banezifo ezininzi ezahlukeneyo, iingxaki zesimo sengqondo, basengozini ye-cholesterol ephezulu, ukukhuluphala, isifo sikashukela. Kubalulekile ukufumanisa ukuba ziphi iiyure zokulala ozifunayo, nokuba ngaba ulala rhoqo kwiiyure ezininzi. Ubuthongo obuthathaka kwabasetyhini budibene nomngcipheko ophezulu wexinzelelo, isifo sikashukela, isifo senhliziyo. Yenza igumbi lakho lokulala ngaphandle kweefowuni, ii-laptops kunye nezinye izinto ezixinzezelayo. Vumela ingqondo nomzimba wakho ukudibanisa igumbi lokulala kuphela ngokulala.
Musa ukutshaya
Ukubhema ngenye yezizathu ezibangela ukufa kwaye kuyachaphazela yonke inxalenye yomzimba wesifazane. Phakathi kwazo zonke ukufa kwabantu abanomhlaza, ukutshaya kubonwa ngabantu abangama-30%. Ukubhema kuphakamisa umngcipheko we-osteoporosis kunye nesifo senhliziyo, ukuba unqanda ukutshaya, oku kuya kususa iziphumo ezingafunekiyo. Kunyaka emva kokuyeka ukutshaya, ingozi yesifo senhliziyo iyancishiswa ngama-50%.
Iimpawu zandisa ubomi bowesifazane, zinike iziphumo eziphawulekayo kwaye yindlela efanelekileyo yokulondoloza ubomi kwaye iyanciphisa izifo ezinzulu. Landela le mizekeliso eyenza ubomi bude.