Izindlela Eziyi-14 Zesikhathi Somndeni Samaholide Zingalimaza Impilo Yakho

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Izihlobo eziningi, ukudla okuningi, notshwala obuningi kungaba yindlela ephelele yezikhathi zobumnandi nezinkumbulo eziyigugu. Kepha masithembeke: Isikhathi esiningi somndeni can ube yinto embi. Ngaphandle kokudla okuhle nesikhathi sokuphuma emsebenzini, amaholide angathikameza impilo yethu engokomzwelo nengokomzimba ngezizathu ezahlukahlukene. Ungakhathazeki, noma kunjalo! Sinohlu lwezindlela ezingcono kakhulu zokuqeda amaholide ngokufaneleka kwakho, impilo, nenjabulo ingaguquki.

UKUFANELEKA

Inkinga: Uyahamba futhi ayikho indawo yokuzivocavoca ebonakalayo.

Isixazululo: Isikhathi sokungena ekuzilolongeni komzimba, mngani. Ukuzivocavoca umzimba okunesisindo kuyindlela emnandi, engenazijimi yokuthuthukisa ibhalansi, ukuguquguquka kwamandla, namandla ayisisekelo, futhi kunengozi encane yokulimala kunokuphakamisa izinsimbi ezisindayo. Igiya elilula, eliphathekayo lokujima elifana namabhendi okumelana, ama-DVD e-yoga, noma i-jump rope nazo ziyizinketho ezihlakaniphile zabavakashi bamaholide futhi zizosiza ukugcina izinga lakho lokufaneleka lingehli kakhulu. Ngubani odinga ijimu manje?

Inkinga: Phakathi kwakho konke ukuzibophezela kwakho kweholide, asikho isikhathi sokuzivocavoca.

Isixazululo: Zama ukuvuka kusenesikhathi ukuze uzivocavoce. Abantu abasebenza ekuseni bavame ukuzivocavoca umzimba ngokungaguquguquki, futhi i-sweat sesh ekuseni ingathola ibhola ligingqeleke ngokuziphatha okunempilo usuku lonke. Ucwaningo olulodwa luye lwathola nokuthi ukuzivocavoca ekuseni kubangela ukunyakaza okuningi usuku lonke kanye nentshisekelo encane ekudleni okulingayo. Uma ukwenza umsebenzi wehora lonke kunzima, hlukanisa ukuzivocavoca ngamabhuloki emizuzu emihlanu noma eyishumi usuku lonke. Amasekethe ambalwa asheshayo weTabata angenza umehluko omkhulu cishe akunasikhathi.

Inkinga: Amalungu akho omndeni (noma abangane) awasekeli imigomo yakho yokufaneleka.

Isixazululo: "Kungani uzilolonga ngaso sonke isikhathi?" Udinga inyama emathanjeni akho! "Abantu abakwaziyo kusukela usewumntwana okhubazekile ngezinye izikhathi bangaba nenkinga ekwamukeleni imikhuba emisha. Futhi, ukusebenzisa isikhathi somndeni esiyigugu ukuyozivocavoca wedwa kungabenza bazizwe bekhishwa inyumbazana. Esikhundleni sokuhamba wedwa " -phansi kokuzivocavoca okukhulu nomzala noma ababili.

IMPILO

Inkinga: Njalo isidlo seholide sikhulu kakhulu.

Isixazululo: UmMelika ojwayelekile uzodla amakhalori aphakathi kuka-3 000 no-4 500 ngesikhathi sedina lendabuko, futhi kwabaningi bethu, kunzima ukumelana nesilingo sokudla okunamafutha aphezulu uma konke kusetafuleni. Nakuba iqhinga elidala lokulayisha imifino kanye namaprotheni amancane liyiqiniso, imfihlo yangempela ingase isekulawuleni uketshezi. Abantu abaningi benza iphutha lokubonisa ukoma indlala, ngakho phuza ingilazi yamanzi cishe imizuzu eyishumi ngaphambi kokudla. Kungabonakala njengokuzinikela okukhulu, kepha futhi kubalulekile ukwenza lula ngotshwala. Kuthatha isikhathi eside ukuzizwa usuthi lapho siphuza utshwala ngokudla, futhi kuvame ukwenza ukudla okunosawoti, okunamafutha kulutheke nakakhulu. Ngeza izithibelo ezincishisiwe, ukubalwa kwamakhalori aphezulu, kanye namathuba akhulayo okukhafula odakiwe nezihlobo, kanye nesidlo sakusihlwa esinotshwala obuncane sibukeka singcono futhi singcono.

Inkinga: Umsingathi uhlala ezama ukukuxosha ngezingxenye ezintathu (futhi ubusugcwele ngemva kokuqala!).

Isixazululo: Noma yimuphi umpheki wasekhaya ujabulela ukubona abantu obathandayo bedla ukudla kwabo, kodwa uma ukhathazekile ngokuphakelwa, zama ekuqaleni kuphela ukugcwalisa ingxenye yepuleti lakho ukuze "imizuzwana" yakho ibe "yokuqala." Ngesikhathi samaholide noma cha, kuwumqondo omuhle ukuzijwayeza ukuhlafuna kancane phakathi kokulunywa. Lokhu kunikeza umzimba isikhathi esengeziwe sokuqaphela ukuthi kugcwele, kukusiza ukuba unambithe ukudla, futhi kuthulule ipuleti kancane kancane. Ithiphu yochwepheshe: Beka imfoloko phansi phakathi kokulunywa ukusiza ukufaka amabhuleki.

Inkinga: Ngezinye izikhathi ukudla okungenampilo akunakugwenywa.

Isixazululo: Indlela engcono yokulungiselela umzimba ukudla okukhulu ukwenza ukuzivocavoca umzimba ngaphambi kwesikhathi, njengokuqeqeshwa kwesikhawu. Izithukuthuku ezinamandla kakhulu zingenalutho emzimbeni we-glycogen, amandla agcinwe emisipheni. Ukuya ekudleni okukhulu nge-glycogen ephansi kuzoqinisekisa ukuthi iningi lalawo ma-carbs lizogcwalisa lezo zitolo zamandla esikhundleni sokuqonda ngqo okhalweni lwakho.

Inkinga: Ukudla ukudla okusalile nokudla okungenangqondo.

Isixazululo: Ukufinyelela ekhishini lomunye umuntu (kanye nophayi osele) kusho ukuthi kulula kakhulu ukupholisha isitsha samachips ngasikhathi sinye. Esikhundleni sokucindezela phansi kunoma yini owela kuyo, zama ukuhlela ukudla okulula ngaphambi kwesikhathi noma ugcine iphepha lokudla ukuze wazi kahle ukudla kwakho. Gwema ukudla phambi kwe-TV noma isikrini sekhompuyutha (ngeke ukunake ngokugcwele okudliwayo) futhi uzame ukuhlafuna ushingamu noma ukuxubha amazinyo ukuze ungabambezeli okungenangqondo.

INJABULO

Inkinga: Uncle Bob uhlala ecindezela izinkinobho zakho.

Isixazululo: Amanye amalungu omndeni abonakala ezazi zonke izinto ezingalungile okufanele azisho (futhi ungangabazi ukuzisho). Icebo ukuthi uzinamathele kuwe ngaphandle kokuba nolaka noma ukuphikisana. Ungesabi ukukubeka kucace (ngezwi eliqinile kepha elinenhlonipho) ukuthi ukhetha ukungakhulumi ngamanye ama-semester akho abaluleke kakhulu, noma esinye isihloko esingathandeki. Ukumane uthi, “Angizizwa ngikhululekile ukukhuluma ngalokhu,” kuzovumela amalungu omndeni azi imizwa yakho ngaphandle kokuqalisa ingxabano. Uma konke okunye kwehluleka, thatha ikhefu lemizuzu eyi-10 engxoxweni ukuze uzindle noma uthathe uhambo olufushane. (Ukushayela umngane onozwela nakho kuyasebenza.)

Inkinga: Lapho uhamba noma ubamba, asikho isikhathi sodwa sokudonswa kwengqondo.

Isixazululo: Kusihlwa, qoqa izihlobo futhi uzame ukuhlela usuku olulandelayo ukuze ukwazi ukuqopha iziqephu zesikhathi uwedwa. Uma lokho kucabanga okuphambili kunzima, zama ukuvuka ngaphambi kwesikhathi kanye nepensela "ngesikhathi sami" ngenkathi wonke umuntu esalele. Khumbula usuku lonke ukuthi ukuphumula kungenzeka ngaphansi kwemizuzu emihlanu-ukumisa nje lokho okwenzayo nokukhombisa imizuzu embalwa kuzosiza ukwehlisa ama-hormone okulwa noma okubaleka okucindezelayo angalimaza iholide eliphumule ngenye indlela.

Inkinga: Ulindele ukuthi umndeni wakho (kanye nemikhosi yamaholide) iphelele.

Isixazululo: Yeka ithemba-yebo, ufunda lokho kahle. Ngaphambi kokufika ekhaya, zinike isikhathi sokucabanga ngazo zonke izindlela umndeni wakho ongawenza uphelele ngazo… bese wazi ukuthi azisoze zaba khona. Ungakwazi ukulawula kuphela indlela oziphatha ngayo nendlela osabela ngayo kwabanye. Ukwazi (nokwamukela) lelo qiniso kuzokuthola kuleli holide nokunye okuningi okuzayo. Ngakho-ke phefumula kancane bese uzama ukwamukela obathandayo (amaphutha nakho konke) ngenhliziyo evulekile. Yilokho okushiwo umndeni.

Iya ku-Greatist.com ukuze uhlole uhlu olugcwele lwezindlela isikhathi somndeni weholide esingacijana nempilo yakho.

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