UMgaqo 1: Nika ingqalelo ngakumbi kwondlo!
Kulula kakhulu. Yidla iziqhamo, imifuno kunye neengqolowa ezipheleleyo. Khetha ukutya okunamafutha kunye nemveliso yamachiza ephantsi.
Nciphisa okanye ungabandakanyi ukusetyenziswa ngokupheleleyo kweoli, ityuwa kunye noshukela. Xa ukhetha ukutya kwabasondlo bacebisa ukulandela imigaqo:
- Khetha imibala eninzi yeziqhamo okanye imifuno. Ukukhanya, ngcono. Imifuno enemibala emininzi, njengetamatato, isipinashi, ithanga - iyona nto ibalulekileyo. Ngezityalo, umzekelo, unokuthetha nge-blueberries, i-cherry, ierharnate, i-apricot. Unokuzithenga zomile okanye ziqhwale, ukuba kungekhona ixesha lezinto ezintsha.
- Ngokutya ukutya - ukutya okunempilo kunotyebi kwi-omega-3 amafutha. Yiyo nayiphi na intlanzi, inyama ephilileyo. Umdlalo obalulekileyo kakhulu-inyama yezilwanyana zasendle. Kodwa kunzima ukuyifumana kwaye inomgangatho ophazamisayo. Njalo khetha inyama enomzimba ngaphandle kwamafutha.
- Ngokuphathelele iiprotheni - zinokuba zombini kunye nezilwanyana. Imifuno yinto enhle. Umlinganiselo ofanelekileyo wamafutha unokukunika ngamantongomane, imbewu kunye neoli yeoli.
Umthetho wesi-2: Gcina ucoceko olulungileyo lomlomo!
Gxobhoza amazinyo akho kabini ngosuku usebenzisa unobumba obune-fluoride. Qinisekisa ukuba uphonsa amazinyo akho phantsi kwamanzi yonke imihla. Zihlolisise rhoqo amazinyo kwidokotela wamazinyo. Amazinyo ngokwabo athi kuphela iibhulashi kunye ne-paste ayanele. Bancoma ukusebenzisa i-floss yamazinyo ukucoca ngokuqhubekayo kwendawo yokukhubaza. Ingongoma kukuba ukuze kususwe i-plaque kwiindawo ezingenakufezwa ngumbumba wamazinyo, kufuneka i-floss yamazinyo. Xa intambo iqala ukugqithiswa okanye ixakile-oku kuthetha ukuba iingubo eziqinileyo (tartar) zenziwe phakathi kwamazinyo, kwaye le lixesha lokutyelela udokotela wamazinyo.
Amazinyo ethu ayimilinganiselo yempilo yonke. Ngoko ke, kuyimfuneko ukukhawuleza uhlolisise nodokotela wamazinyo ngenjongo yokwelapha kuphela. Kodwa kukho ingxelo. Impilo jikelele ngokuthe ngqo kuxhomekeke kwimeko yamazinyo. Kule nto kuxhomekeke kumgangatho wobomi bethu, isimo sethu sengqondo kunye neemeko zentlalo. Ukunyamekela amazinyo kuyigalelo yethu kwimpilo enempilo.
Umthetho wesi-3: Jonga ulusu!
Yemihla ngemihla, hlamba isikhumba somzimba (kungekhona nje ubuso) kunye ne-agent ecocekileyo. Faka isicelo se-sunscreen unyaka wonke. Sebenzisa amalungiselelo aqukethe i-retinol (i-vitamin A) xa kuyimfuneko. Iingcali zithi ukuba unayo ixesha elilodwa lezinto, kufuneka ukhethe i-sunscreen. Ukusebenza kwayo yimpumelelo yangempela yokuphila ixesha elide. Ngenxa yokuba ilanga - umthombo onamandla onoxinzelelo lolusu, olukhokelela ekuguga kwangaphambili. Ukuba unayo ixesha, zama isicelo sendawo ye-retinol. Oku kuya kunciphisa imicu, kuthintela ukubonakala kwemigca emihle, imibimbi kunye namabala adala.
Ukuthetha ngokunyamekela kwesikhumba kubalulekile ukukhetha ngokuchanekileyo. Namhlanje oku akuyona ingxaki. Kukho uluhlu olupheleleyo lweemveliso zonyaka othile kunye nohlobo lwesikhumba. Udinga nje ukuba wazi uhlobo olunalo, kwaye ukhethe ukwakheka ngokwale nto. Kuthetha "zonke iindidi" zingasetyenziselwa nje ngeencediso, ngaphezu kwezinto ezisisiseko. Zizo, njengomthetho, zingacasulayo kwaye zifaneleke nakubantwana.
Umthetho wesi-4: Jonga impilo yengqondo nengqondo!
Gcina ingqondo yakho ngendlela efanelekileyo. Akunamagama nje - sisithembiso sokuphila ixesha elide kunye nobomi obusebenzayo. Sebenzisa ixesha lokufunda okanye ukufunda ezintsha. Zama ukulawula uxinzelelo. Gcina ubudlelwane obuhle kunye namalungu entsapho, abahlobo kunye nabantu othetha nabo. Ingqondo ifana neemisipha zomzimba: ukuba awuyiqeqeshanga, iya kutshatyalaliswa kwaye ilahleke. Ukuzilungiselela ukuphuhliswa kwamakhono engqondo kuyimfuneko. Ukuzivocavoca kwengqondo kunokubandakanya ukufunda kwansuku zonke, ukufunda ulwimi olutsha, izinto zokuzilibazisa ezifana nokupenda okanye ukudlala isandi somculo. Ingxenye ebalulekileyo yempilo yengqondo kukusetyenziswa kweendlela ezikunceda ukulawula uxinzelelo. Ezi ziindlela zokucamngca okanye ukuphefumla. Sebenzisa ezi ndlela ukuphumla emva komsebenzi womsebenzi onzima okanye ukuphumla. Oku kuya kukunceda ugcine ixesha elide, kwaye uncede ukunqoba i-traumas kunye nokufumana ixesha elinzima.
Umthetho wesi-5: Ngaba ukuzivocavoca!
Zama ukwenza naluphi uhlobo lomsebenzi. Ungaphantsi kwemizuzu engama-30 imihla ngemihla. Kungaba nayiphi na into ekuhambeni nenja ukuba usebenzise i-gym. Ukulala 7 ukuya kweyure ezili-9. Phuza amanzi amaninzi. Umntu omdala kufuneka athathe ubuncinane ii-2 ilitha zamanzi ngosuku. Kwaye, ngamanzi, kungekho ikhofi, iziphuzo ezinomsoco okanye ijezi.
Uninzi lwabantu luthi abanalo ixesha lokuzilolonga. Iingcaphephe zincoma ukuba uhlaziye izicwangciso zakho uze usebenze umsebenzi owenzela wona. Awudingi ukulungiselela iiprogram ezinqwenelekayo ongeke ukwazi ukuzalisekisa. Qala encinci. Ukunyuka okulula kwizitepsi ngeenyawo endaweni ye-elevator kuya kuba yindlela yokuqala yokuphila, impumelelo, ixesha elide.