Indlela yokukhawuleza uzuze ekhaya?

Kukho phantse akukho namabhinqa ehlabathini abanelisekile ngeefom zabo. Abanye bacinga ukuba baninzi kunye nokuzama ukunciphisa umzimba, bahlala kwiidlo ezidakisayo, bachitha iiyure ezinde kwi-gym. Abanye, ngokuchaseneyo, bacinga ukuba banqabile kwaye banzima ukufumana ubunzima. Kwaba bafazi, inqaku lethu lithetha. Siza kuzama ukufumana oko kubangela ukuxhamla kunye nendlela umfazi angakwandisa ngayo ngokukhawuleza ubunzima bomzimba.

Iimbangela zokunqongophala kokungcolileyo zibaninzi: ukusondlo kwesondlo kwizifo ezahlukahlukeneyo. Cinga ngokuqhelekileyo.

Iyokuqala i-curvature ye-posture, okanye, njengoko kubizwa nangokuthi, i-scoliosis. Ukuxilongwa okufanayo kufakwe kwidilesi yabo, phantse wonke umntu, kodwa akusiyo yonke into ngexesha elifanayo. Enyanisweni, ukukhawuleka kwezinye iindawo zomgudu ochaphazela ukusebenza kwe-thyroid okanye umgudu wamathumbu kubangela ukunciphisa ubunzima. Ukuxhomekeka kwimoya ye-asthenic kwandisa umngcipheko wokulahleka kwesisindo. Ukusombulula le ngxaki, kufuneka uqhagamshelane nogqirha ngexesha: ngaphambili ukwenza oku, kuya kuba lula ukujongana nayo. Ukuzinyango apha akuncedi.

Isizathu sesibini kukuba kukho izifo zesigca esiswini. Xa inkqubo yokugaya iphazamisekile, ukugaya ukutya kukunciphisa, ukutya kulahlekile, okukhokelela ekubukeni okubuhlungu.

Isizathu sesithathu sinokusilela kwe-hormonal. Ngokuqhelekileyo kuyimfuneko ukujonga indlela intombazana ezenzeni zombini ilula ikhekhe kwaye ngexesha elinye lihlala lincinci. Ngala bantu bathi: "Musani ukondla ihashe." Kwaye isizathu silele kwelinye kwelinye - emzimbeni unokuba ngaphezu kwe-hormone cortisol, ejongene nokuphulwa kwezinto ezibangene nomzimba. Kwaye kungakhathaliseki ukuba umntu udla kangakanani kwiimeko ezinjalo - ubunzima abuyi kunyuka.

Ibhinqa lithatha bunzima kangakanani?

Iingcebiso zethu ziya kunceda ukujamelana nale ngxaki ekhaya. Amanyathelo angaphezulu kakhulu kufuneka athathwe phantsi kolawulo logqirha.

Into ephambili isondlo esifanelekileyo. Oku akuthethi ukuba kufuneka uqale ukutya ukutya okuphezulu kweekhalori kunye nezakhiwo eziphantsi zesondlo. Injongo yakho kukuba ukwakha ubunzima be-muscle, hhayi iindawo ezinamafutha. Njengoko ukulahleka kwesisindo, xa ufumanisa ubunzima, kuyimfuneko ukulungiselela isondlo esifanelekileyo, okokuthi. ukutya ukutya okunempilo: imifuno, iziqhamo, iimveliso zobisi, iimveliso zenyama kunye neeprotheni ezinomxholo (inyama yenkukhu, intlanzi), i-legumes kunye nezityalo.

Ngelo xesha, ukutya kufuneka kuchaneke. Khetha iiyure ezithile zokutya uze unamathele kwishedyuli yesethi. Ukongeza, yongeza kwi-regime yakho emithathu encinci. Ukuba ukwesaba ukuphosa ixesha lesidlo esilandelayo, gcina ishati kwindawo evelele.

Kukhokelo lwenkqubo yesondlo esifanelekileyo kuyimfuneko ukushiya iziphuzo eziphantsi kweekhalori ezifana neyeyi, ikhofi, isoda. Phuza ubisi olungcono kunye neentshisi zendalo. Kwakhona kufanelekile ukukwenza kunye nemveliso: kungcono ukutya into equle iikhalori ezingaphezulu. Ngoko-ke, tshintshela iinqothu zeetatate, ne-apula kunye nejusi le-orange ye-cranberry kunye nebhanana.

Kwakhona kuyimfuneko ukunyamekela iintlobo zeemveliso ezisetyenziswayo. Ukusuka kokutya okuzingcolisekanga, ukutya okuncipha kunciphisa. Yidla ukutya okuninzi kunye nesitashi (amazambane, isonka, okusanhlamvu) kunye neeprotheni (inkukhu, inyama, amaqanda, intlanzi, ushizi, i-legumes, ibhotela ye-peanut).

Ukufezekisa umphumo oyifunayo, le migaqo kufuneka ilandelwe imihla ngemihla. Ukutya okuqulethe iprotheni kunye nexabiso elincinci leoli, njengokuba kungekho nanye inokuthi ibambelele kwisitya somfazi ofuna ukukhawuleza uzuze ekhaya.

• Yenza inkukhu ukutya okuyisitya. Kulula ukugaya, kunye neprotheni equkethwe kuyo kunceda ukwakha imisipha.
• Amaqebunga kufuneka asetyenziswe abilisiwe abilisiwe (upheke imizuzu emithathu), ngosuku ongenakuyidla ngaphezu kwezicathu.
• Yongeza i-cottage cheese enamafutha angenawo inyama kunye namaqanda.
• Ubisi bufanele ukuthenga amafutha e-1.5%. Isityebi kwiiprotheni nakwi-carbohydrates, kodwa akukho nto iphosa engadingekile kuyo.
• Ilayisi inika i-glycogen, ejongene nemithombo yamanzi kwimisipha.

Xa uyazi ngokuphathelele iimpawu zeemveliso, kulula ukulawula ubunzima bakho. Le ngcaciso ibalulekile kuphela kubadlali kunye nokunciphisa. Siyathemba ukuba sincede ukuba uphendule umbuzo malunga nendlela yokufumana ubunzima. Inhlanhla kwimigudu yakho!