Nomaphi lapho abantu bekhuluma njalo ngokubaluleka kwendlela yokuphila enempilo, ukuthi ngezinye izikhathi uyeka ukuthatha lezi zingxoxo ngokungathí sina. Yebo, futhi abantu abaningi bahola indlela yokuphila enempilo ngokushesha ehlotshaniswa nazo zonke izinhlobo zokuvimbela kanye nomsebenzi owenziwa njalo kubo. Kodwa ufuna konke kube lula futhi ngokushesha. Futhi emva kwakho konke, ngamunye wethu uyaqonda kahle ukuthi ubude bokuphila kwethu kuxhomeke kakhulu endleleni eqhutshwa ngayo. Ngakho-ke namhlanje sizokhuluma ngalokho imikhuba yokukhulisa impilo nokuthi kungani kubaluleke kangaka ukuba benze ingxenye yokuziphatha kwabo. Hlanganisa yonke le mikhuba ohlelweni lwakho lwansuku zonke futhi kancane kancane ngeke uqaphele ukuthi uzoyisebenzisa kanjani ukuhola indlela efanele yokuphila.
Umkhuba 1. Yidla izithelo nemifino eminingi
Wonke umuntu uyazi ukuthi: "Siyilokho esikudlayo", ngakho akumangazi ukuthi umkhuba wokuqala kufanele uhlobene nokudla. Hlanganisa nokudla kwakho njengezithelo eziningi nemifino eningi ngangokunokwenzeka, okuyimithombo ebaluleke kunazo zonke yazo zonke izinto eziwusizo kanye ezidingekayo zokuphila okuvamile kwenyama. Kucatshangwa ukuthi labo bantu abangezinsuku zonke bafaka ekudleni kwabo inani elanele lezithelo nemifino, amathuba angama-60% okuhlupheka ngenxa yezifo zenhliziyo. Futhi kule mikhiqizo yinani elikhulu lama-antioxidants, elinciphisa ukuguga komzimba. Ikakhulukazi amaningi ama-antioxidants esipinashi, i-pepper ebomvu elibomvu, ama-blueberries, ama-strawberry nama-plums.
Isikhathi 2. Isidlofukufesi nge-oatmeal noma noma yikuphi okunye okusanhlamvu
Oatmeal akusizi nje kuphela ukulahlekelwa isisindo, kepha usaphila umzimba wonke. Uma ulungisa isidlo sasekuseni sakusihlwa (futhi kufanelekile irayisi ensundu), khona-ke uzokwehlisa kakhulu ingozi yokuthuthukisa izifo zesimiso senhliziyo. Kuyasiza kakhulu ukudla ukudla okusanhlamvu okuphelele. Ngokusho kwedatha yakamuva, ososayensi baphumelele ekudaluleni ukuthi imikhiqizo yonke imvimbela ukuqala nokuthuthukiswa komdlavuza we-pancreas (umdlavuza we-pancreatic). Futhi zivimbela ukuthuthukiswa kwe-osteoporosis kanye nokucindezeleka kwengqondo, okuhlobene kakhulu nezifo ezithile ezidala.
Isimo 3. Yidla izinhlanzi
Ezinhlanzi ziwusizo kakhulu emzimbeni we-fatty acids omega-3, ikakhulukazi eziningi zazo ziqukethe i-salmon. Lezi zinto zithonya elihle esimisweni senhliziyo. Uma ungathandi izinhlanzi, sebenzisa esikhundleni sokudla ama-walnuts, i-flaxseed, kanye namafutha we-canola, njengoba le mikhiqizo iqukethe ama-fatty acids omega-3.
Isimo 4. Kuncane, kodwa kaningi
Lesi simiso sibhekisela esimweni sokudla okunomsoco. Uzofunda ukuzijwayela ukuthi udinga ukudla ezinxenyeni ezincane, kodwa izikhathi ezingu-5-6 ngosuku. Lokhu kuzokusiza ukuba ugweme ukukhuluphala, isifo sikashukela, izinkinga ngesigubhu samathumbu, kanye nesifo senhliziyo. Ngaphezu kwalokho, ukudla okwehlukanayo kusiza ukulahlekelwa isisindo. Ukuze ulahlwe isisindo esiningi, akudingeki uhlale ezidlweni ezidakayo, udle umnsana noma i-apula. Ungadla noma yini oyifunayo, kodwa kancane kancane kancane.
Isimo 5. Hambisa okuningi
"Ukuhamba ngukuphila" - le nkulumo sekuye kwaqashelwa ukuthi iqinisile, ngoba uma umuntu enikeza umzimba okungenani imizuzu engama-30 ngosuku, ingozi yokufa ngaphambi kwesikhathi iyancipha ngo-28%. Imfihlo yonke yukuthi ngesikhathi sokusebenza komzimba emzimbeni womuntu, inani lama-radicals mahhala linciphisa, elinciphisa amandla amaseli. Kodwa-ke, akudingekile ukuba ugijime emithwalweni engokwenyama ngokweqile ngokuphambene nalokho, kungaba yinto embi ngomsebenzi we-muscle wenhliziyo. Kodwa kunoma yikuphi, ukuhamba kwansuku zonke-hamba ngeke kulimaze noma ubani futhi uzozuza kuphela impilo.
Isikhathi 6. Njalo gqoka amabhande asezihlalo.
Ngokwezibalo ezidabukisayo kakhulu, cishe abagibeli bezokuthutha abangaba ngu-50% ababulewe engozini emnyakeni abazange bahlanganiswe nezibhande zokuhlala. Impela, esinye sezimbangela ezivame kakhulu zengozi ukuphazamiseka komshayeli wento engaphandle nokulahleka kokulawulwa komgwaqo. Ngakho-ke, uma ungumgibeli, njalo ubeke amabhande akho esihlalo bese uzama ukuphazamisa umshayeli emgwaqweni. Qaphela kokubili izimpilo zakho kanye nabanye.
Umkhuba 7. Ukufunda ukuphumula
Uma uthatha isimiso nsuku zonke ukuze uphumule ngokuphelele futhi ungacabangi lutho okungenani isigamu sehora, khona-ke uzokwazi ukuvimbela ukukhathala okungapheli futhi uzisindise ekucindezelekeni. Ukucindezeleka, njengoba kakisvestno, kuthinta wonke umzimba wonke, ngoba akusikho isizathu ukuthi bathi "zonke izifo zivela emithanjeni." Nsuku zonke okungenani usukuphazamisa okwesikhashana kuzo zonke ukunakekelwa nokuphumula. Ungalalela umculo, udibanise, uhlabe, uhlabele, ngokujwayelekile, yenza konke okukusiza ukuzola bese uphazamiseka kuzo zonke ama-nave. Kungcono nokho, funda ukuzindla kanye nalesi sikhathi ukuzinikela ekuzindleni.
Isimo 8. Hlala kahle futhi ngokuzwakalayo.
Ukulala okunempilo nokwanele kwandisa impilo futhi sekuyisikhathi eside kufakazelwe. Abantu abalala kabi badla izifo ezihlukahlukene, umzimba wabo ubuthakathaka. Ayikho imithetho ecacile echaza ukuthi kubaluleke kangakanani ukulala kubo bonke abantu - omunye ukwanele amahora angu-5 ukuze uzizwe ngendlela, futhi kumuntu-8-mi. Kodwa ngokuvumelana nesincumo esijwayelekile, ukulala komuntu omdala kufanele kudlule emahoreni angu-6 kuya kwangu-8. Ngaphezu kwesikhathi sokulala, ikhwalithi yayo ibalulekile. Uma uhlala uphenywa ngemibuzo, awukwazi ukuphumula kahle ebusuku. Ukuze kudingekile ukuthi uvuselele igumbi lapho ulala khona, kuhle futhi ukucisha zonke izibani nazo zonke izinto ezizwakalayo.
Isimo 9. Ungabhemi
Ukubhema komunye ugwayi akudluli ngaphandle kokushiya umkhondo womzimba womzimba. Ababhemayo baningi amathuba okuba bahlushwa izifo zenhliziyo kanye ne-catarrhal, futhi banamaphaphu abuthakathaka, futhi isikhumba sombuso ngeke sengeze esikhunjeni sobuso. Ngakho-ke, uma ungabhemi, ungalokothi uqale, futhi uma ubhema, zama ukuqoqa wonke amandla akho emaphoyiseni ukuze ushiye lo msebenzi owonayo.
Isimo 10. Ungabi nesizungu
Zama ukugwema isizungu eside. Ukufundisa ukholelwa ukuthi ukuhlukaniswa kwezenhlalakahle ngokugcwele nokulondeka isikhathi eside akuyona into engavamile kumuntu futhi kungabangela ukwephulwa kwe-hormone balance and depression. Ngakho-ke, awuhlali ekhaya wedwa isikhathi eside. Shayela intombi noma ngisho nomngane ovamile, ukhulume, uvakashele noma uhambe. Ungayigcini nje ngokuthi "ukuziqhenya" kwakho futhi uzizwe uhlazekile ukuba ubonakale ungathandeki, ngoba ukukhulumisana kuyinto "impiliso" enhle kakhulu yokucindezeleka nokudangala, okuthi, njengoba sesivele sithole, sinomthelela omubi esikhathini eside sokuphila. Ukuze ungabi nesizungu, akudingekile ukuba nabangane abaningi, ngezinye izikhathi kunomuntu oyedwa kuphela, ingxoxo ezokusiza ukuba uthuthuke futhi uzizwe udinga.
Futhi-ke, zizinakekele njalo futhi yonke indawo, zama ukujabula nokumomotheka, ungakhathazeki futhi ungaziniki emicabangweni edabukisayo, futhi uthethelele abahlukumezi bakho, ngoba ukuthethelelwa kuyithuluzi elinamandla elikusiza ukukhipha umthwalo wezikhalazo zangaphambilini futhi wenze ukuphila kwakho kube nokuphila okude nokujabulisayo.