Yidla izithelo nemifino
Imifino nezithelo zine-antioxidants kanye nezakhi, zinciphisa inqubo yokuguga futhi ingavimbela izifo eziningi. Ukuze unciphise ingozi yesifo senhliziyo ngamaphesenti angama-60, udinga ukudla okungaphezu kwezi-5 zezithelo ngosuku. Uma kunezinhlobo ezintathu zemifino ngosuku, khona-ke uzokwandisa lesi sibalo ngo-10%. Imifino nezithelo zibalulekile ngoba ziqukethe i-antioxidants, njenge-red bell pepper, isipinashi, ama-strawberries, ama-blueberries, ama-plums. Lena yindlela enhle yokukhulisa impilo.
Ukuhamba
Ukuzivocavoca umzimba kuncishisa ingozi yokucindezeleka, i-osteoporosis, isifo sikashukela, isifo senhliziyo nomdlavuza. Umkhuba wezemidlalo unciphisa ingozi yokufa ngaphambi kwesikhathi ngo-27% futhi wandisa impilo. Nsuku zonke imizuzu engama-30 ibonisa umsebenzi womzimba, akulula ukwenza. Zama ukuhamba ngaphambi kokudla, esikhundleni sokukhuphuka ngezinyathelo ngezinyawo, uma kungenzeka.
Ukuze uthole ukudla kwasekuseni, udle oatmeal
Ukudla okucebile okusanhlamvu konke kunciphisa ingozi yokuthuthukisa isifo sikashukela, isifo socansi kanye nomfutho wegazi ophakeme. Eminye imithombo enhle kakhulu irayisi ensundu, popcorn, multi-okusanhlamvu noma lonke isinkwa okusanhlamvu. Ukwephuza izifo ezihlobene nobudala njengesifo sengqondo sokugula, isifo senhliziyo, ukugula ngokweqile, kudingeka udle imifino, izithelo, ubhontshisi, okusanhlamvu okugcwele, aqukethe ama-calories ambalwa, futhi awanamanzi amaningi. Musa ukweqa ibhulakufesi, kuzosiza ukunciphisa isisindo. Ngokusho kochwepheshe, abantu abangafuni ukudla kwasekuseni, emini badla amakholori angaphansi.
Usayizi Wokukhonza
Ukuze uhlale esisisindo esinempilo, noma ulahlekelwe amakhilogremu angaphezu kwesisindo esinzima, udinga ukuqapha usayizi wezinxenye. Phela, ukukhuluphala ngokweqile kuhlobene ngokuqondile ne-hypertension, uhlobo lwesifo sikashukela sesibili, isifo senhliziyo kanye nezinhlobo zomdlavuza.
Emotweni, faka isihlalo sakho sobukhosi
EmaMelika, ihora ngalinye umuntu ufa, ngoba akazange afake ibhande lakhe. Ukubopha ngebhande kuyindlela ephumelelayo yokunciphisa ukufa engozini noma ukulimala. Umshayeli udinga ukuvala ifoni ephathekayo, ngoba iyimbangela yezingozi zemoto. Ngale ndlela, ungakwazi ukunweba impilo yakho.
Yidla izinhlanzi
Inhlanzi ingumthombo wama-fatty acids omega-3, ayisiza ukulwa namagciwane ahlukahlukene, kuhlanganise nesifo sikashukela, isifo senhliziyo. Uma ungathandi izinhlanzi, kuzomele uzame imikhiqizo ngamafutha omega-3, noma ukudla okucebile ku-omega-3 - i-flaxseed, i-walnuts.
Shayela umngane
Ukuhlukaniswa komphakathi noma isizungu kungathinteka isimiso somzimba sokuzivikela nomzimba, izinga le-hormonal. Abesifazane abazizwa benesizungu banokuphindwa kabili ukucindezeleka, uma kuqhathaniswa nabesifazane abaphila ngokuzikhandla. Ngisho nocingo oluncane kumngane kuzomenza azwe sengathi uyadingeka.
Phuma okungenani imizuzu engu-10
Ukucindezeleka okungapheli kuthatha amandla akho engokwengqondo nangokwengqondo, ukucindezeleka kuthinta zonke izidumbu futhi kuxhomeke ekulinganeni kwe-hormone nokuthi indlela yesifo senhliziyo, isisindo namasosha omzimba asebenza kanjani. Unganciphisa imiphumela eyingozi yokucindezeleka. Isibonelo, umzimba we-yoga uthuthukisa ukucindezeleka kwegazi, i-insulin ukuzwela, ukubekezelelana kwe-glucose. Uma unciphisa izinga lokucindezeleka, unganciphisa ingozi yokuhlaselwa yinhliziyo nokufa kwabantu abanesifo senhliziyo. Kukhona izinto ezikudambisa, lokhu kufundwa, ukwenza umzimba ngokuzivocavoca, ukulalela umculo, ukusebenza ensimini, kanye nenye yalezi zivivinyo ozidingayo ukwenza nsuku zonke. Lokhu kuzokusiza ukuba uphumule futhi uzobhekana nokucindezeleka okungcono nakakhulu.
Ukulala
Abantu abangatholi ngokwanele ukulala, banempilo ehlukene kakhulu, izinkinga zemizwelo, basengozini ye-cholesterol ephezulu, ukukhuluphala, isifo sikashukela. Kubalulekile ukuthola ukuthi ungakanani amahora wokulala okudingayo, nokuthi ngabe ulala njalo ngamahora amaningi kangaka. Ukulala okuncane kwabesifazane kuhlotshaniswa nengozi eyingozi yokweqa umfutho wegazi, isifo sikashukela, isifo senhliziyo. Yenza ikamelo lakho ngaphandle kwamafoni, ama-laptops nezinye izinhlobo zezinto ezicindezelayo. Vumela ingqondo nomzimba wakho ukuxhuma ekamelweni kuphela ngokulala.
Ungabhemi
Ukubhema kungenye yezimbangela ezibangela ukufa futhi kuthinta zonke izitho zomzimba wesifazane. Kuzo zonke izifele zomdlavuza, ukubhema kubonwe kubantu abangu-30%. Ukubhema kuphakamisa ingozi ye-osteoporosis kanye nesifo senhliziyo, uma uyeka ukubhema ngokuphelele, lokhu kuzosusa imiphumela engadingeki. Unyaka ngemuva kokuyeka ukubhema, ingozi yesifo senhliziyo iyancishiswa ngama-50%.
Imikhuba iqhubeka isikhathi sokuphila kowesifazane, inika imiphumela emangalisayo futhi iyindlela engcono kakhulu yokwandisa ukuphila bese ilungisa izifo ezinzima. Landela le mikhuba eyenza impilo iqhubeke.