Inkxaso elula yomfanekiso opheleleyo

Unyaka wonke abaninzi abantu banenkxalabo malunga nokubonakala kwabo, indlela yokuzigcina befom ngaphandle kwimizamo ekhethekileyo. Kwaye phantse wonke umntu ufuna ukuba nomfanekiso ofanelekileyo, ngaphandle kokusebenzisa kuso nayiphi na, kakuhle, nje nje nge-titanic, imizamo. Enyanisweni, baninzi bethu banzima emva komhla wokusebenza nzima, ukuziphoqa ukuba senze i-gymnastics okanye siziphike esinye isidlo esimnandi, ngakumbi xa indlala emva kwentsuku exakekile ayikuthinteli ekudleni. Ngokuqinisekileyo, imimangaliso ayenzeki, kodwa nangona kunjalo ukuze uzincede rhoqo kwifomu, ufuna nje ukukunceda umzimba wakho ukhawuleze iinkqubo zokuxilisa. Kwaye ukwenzela ukwenza oku, akudingeki ukuba uzikhuphe ixesha elide kwiiklabhu zezemidlalo uze uziphephe ngokutya kweekhalori eziphantsi. Ukuze ukhawulezise iinkqubo zokuxilisa emzimbeni, ungazama ukutshintsha imikhwa yakho encinci.

Ukukhawuleza inkqubo yokutshintshisana kuya kunceda itiye eluhlaza. Iingcali zenzululwazi zibonakaliswe ukuba ukuba amaxesha amathathu ngosuku ukuba aphuze itiye eluhlaza, iinkqubo zokuxilonga zihamba ngokukhawuleza, ngoko ke abo bafuna ukunciphisa ubunzima okanye ukugcina isimo sabo bamele bahambe kwi-tea eluhlaza. Ukongezelela, ukuba kukho ukungabikho kwexesha lokuzivocavoca, unokwenza imisebenzi elula emininzi ngemini, kwintsebenzo ngexesha lokuphumla, njenge-sit-ups, i-jumps, i-jumps phambili, ihamba phambili ngokuphindaphindiweyo ngamaxesha angama-10. Ndikholelwe, umntu ufuna umzimba wokuzivocavoca, nangalolu hlobo. Kuya kuba luncedo ukuhamba ngeenyawo, ngelixa kunceda kakhulu ukukhawuleza kwenyathelo, ukuze uhlaziye kwakhona iindlela zokuxilonga.

Kufuneka kwakhona kuqatshelwe ukuba ukungabi nakuthile kwamavithamini kunye namaminerali athile kumzimba wethu kunciphisa umonakalo. Ngokomzekelo, ukungabi ncitshulwa emzimbeni kumthintela imetabolism eqhelekileyo, ngoko ekudleni kwethu kufuneka kube njalo kwimveliso efana ne-apula eluhlaza, isibindi, i-currant emnyama, i-buckwheat, i-apricots eyomileyo, i-plunum, iimbotyi, i-veal, kwaye, ngokwenene, i-vitamin ne-mineral complexes iya kunceda unikezela umzimba wethu ngamaminerali afanelekileyo. Kusadingeka ukuba udla rhoqo iimveliso zobisi ezincinci, eziqinisekisa ukungena kwe-calcium emzimbeni, kwaye le mineralari iyimfuneko kumsebenzi oqhelekileyo emzimbeni wethu wendlela yokutshisa amafutha amaninzi. Okuyimfuneko kumzimba wethu weemigodi ziya kuqinisekisa nokusetyenziswa kweentlanzi. Intlanzi kufuneka ibe kwitafile zethu ubuncinane ama-3-4 amaxesha ngeveki.

Nokuba umzimba wethu, ibhalansi yamanzi ibaluleke kakhulu, efuna ukuba igcinwe. Ngako oko, imihla ngemihla kufuneka uphuze ii-2 litres zamanzi aphantsi, okanye ubuncinane 1.5 ilitha. Ukusebenzisa ubuninzi bamanzi obalulekileyo emzimbeni, siya kumnceda atshise iikhalori ezininzi, kwaye ubunzima, okwangoku, kuya kwehla. Ukuba ufuna ukunciphisa ubunzima okanye ukuxhasa umzimba wakho, kufuneka ukhiphe utywala, okwenza unciphise umzimba, ngokuphazamisa inkqubo ye-nervous central.

Kwaye, kunjalo, kufuneka uzame ukuphepha uxinzelelo, kuba, oko kuthiwa, "i-hormone yoxinzelelo" ikhupha isidlo, ikhuthaza ukuqokelela kweenqatha ngaphakathi kwisisu esiswini, iyanciphisa isantabolism. Ngoko ke, kufuneka ukhathazeke ngokungaphantsi, vumela ukuba uphumule kaninzi, zama ukufumana ebomini iimvakalelo ezintle, ngokukhawuleza uxoshe uxinzelelo lwangaphakathi. Kubaluleke kakhulu ukuba umntu alele, ngoko kufuneka udlulise, ngenxa yokuba umzimba okhathele awunawo amandla okwaneleyo ukwenza imisebenzi yayo eqhelekileyo, kwaye nangakumbi ukutshisa iikhalori.

Kwaye ukugcina isisindo esifanelekileyo, kufuneka nje ube nesidlo sakusasa sakusihlwa. Ukutya kokusa kwasemini kukukhuthaza iinkqubo zobomi, kodwa ngokubanzi kufuneka udle ukutya okungenani amahlanu ngosuku, kwaye phakathi kokutya akufanele kube ngaphezu kwama-4 iiyure.