5 Amaphutha Ewayini Elibomvu Ongawenza Cishe

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Iwayini elibomvu luhlobo olufana nocansi: Noma ungazi kahle ukuthi wenzani, kumnandi. (Isikhathi esiningi, noma kunjalo.) Kodwa mayelana nempilo yakho, ukwazi indlela yakho ezungeze ibhodlela elibomvu nezinzuzo zalo kungcono kunokuphuthaza njenge-vino virgin. Lapha, amaphutha amahlanu wena (kanye nabanye abaningi) owenzayo uma kuziwa ewayinini elibomvu, nokuthi ungaphuza kanjani ngobuchule.

1. Uthela ingilazi ngaphambi kokulala. Yiqiniso, utshwala obusewayinini elibomvu bungehlisa izinga lokushisa lomzimba wakho, busheshise ukukhululwa kwamahomoni athile, futhi bubangele izinguquko ze-metabolic ezikusiza ukuthi ungalali, ucwaningo lubonisa. Kepha notshwala futhi kuyaphazamisa ukulala kwakho ngemuva kwamahora ambalwa obuthongo, kubonisa umbiko ovela ku-National Institutes of Health (NIH). Lokho kungakushiya ujikijela futhi uphenduka ekuseni kakhulu, futhi uzizwe udangele ngosuku olulandelayo. Kungcono ukugcina umkhuba wakho wewayini engilazini noma amabili ngaphambili ebusuku-njengamahora ambalwa ngaphambi kokuthi ushaye isaka, ucwaningo lwe-NIH lubonisa.

2. Uyaphuza endaweni yokuzivocavoca, esikhundleni sokuthi ngemuva ukuzivocavoca. Ucwaningo lwakamuva (oluvela eFrance, natch) lubonisa ukuthi isithako esisodwa ewayinini elibomvu sivikela imisipha namathambo akho ngezindlela ezifana nokusebenza komzimba. Ngakho-ke yeka ijimu uphuze ikhumbi eyengeziwe, akunjalo? Akulungile. Kuzodingeka ukhokhe cishe ilitha elibomvu ngosuku ukuze uthole okwanele kuleso sithako, futhi lokho ngeke kusisize ngalutho isibindi sakho noma indlela yakho yokuphila. Kepha izifundo eziningi, kufaka nephepha elilodwa lakamuva elivela eCzech Republic, zikhombisile ukuthi ingilazi yewayini ingakhuthaza impilo yenhliziyo yakho nemisipha yakho uma-big uma-uvivinya umzimba njalo.

3. Uyakweqa. Imithwalo yocwaningo ikhombise ukusetshenziswa kwe-red-to-moderation iwayini elibomvu-lokho ingilazi noma ezimbili ngosuku, izinsuku eziningana ngeviki-kungandisa impilo yakho futhi kuqinise inhliziyo yakho. Kepha phuza kakhulu kunalokho, futhi uzofushanisa impilo yakho, ukhuphule ingozi yesifo senhliziyo yakho, futhi uvamise ukuguqula impilo yakho, kukhombisa isifundo esivela ku I-New England Journal of Medicine.

4. Uzama ukuthola izinto zayo ezinhle kwisengezo. Ucwaningo oluningi mayelana nezinzuzo zewayini elibomvu lugxile ku-resveratrol, inhlanganisela enempilo ongayithenga manje ngefomu lokwengeza. Kepha njengoba nje ukuphuma kwe-multivitamin kungasizi njengokudla ukudla okunevithamini lonke, ukugwinya isengezo se-resveratrol akubonakali kunikeza izinzuzo ezifanayo nokuphuza iwayini elibomvu. Eqinisweni, isifundo saseCanada sathola ama-resveratrol supplements empeleni ubuhlungu impendulo yomzimba wakho ekusebenzeni ngokomzimba. Yeqa amaphilisi bese uthatha ingilazi esikhundleni salokho.

5. Uyayigcoba ukusiza isikhumba sakho. Olunye ucwaningo lubophele lelo khompiyutha lewayini elibomvu ekuvikelekeni ekonakaleni kwelanga nesikhumba esiqinile. Inkinga okuwukuphela kwayo: Kufanele usisakaze esikhunjeni sakho ngendlela yesikhumba, futhi izifundo eziningi ezibonisa izinzuzo zazibandakanya amagundane, hhayi abantu. Ngakolunye uhlangothi, ukuphuza iwayini elibomvu ngemithamo enzima kulimaza isibindi sakho futhi kukukhiphe amanzi—kokubili okulimaza isikhumba sakho futhi kukwenze ubukeke umdala, ucwaningo lubonisa. Ngakho-ke cha, ukuthokomala ngebhodlela elibomvu ngeke kusize isikhumba sakho.

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