5 Imithetho Elula Yezempilo Emangalisayo

-Delile

• 1. Ungafaki Izinto Ezinobuthi Emzimbeni Wakho
• 2. Phakamisa izinto uzulazule
• 3. Ulale Njengengane
• 4. Gwema Ukucindezeleka Okweqile
• 5. Yondla Umzimba Wakho Ngokudla Kwangempela
• Udinga Ukunamathela Kuyo Impilo

Ukulandela indlela yokuphila enempilo kuvame ukubonakala kuyinkimbinkimbi ngokumangazayo.

Izikhangiso nochwepheshe abakuzungezile babonakala benikeza izeluleko ezingqubuzanayo.

Kodwa-ke, ukuhola impilo enempilo akudingeki kube nzima.

Ukuze uthole impilo enhle, yehlisa isisindo futhi uzizwe ungcono nsuku zonke, konke okudingeka ukwenze ukulandela le mithetho emi-5 elula.

1. Ungafaki Izinto Ezinobuthi Emzimbeni Wakho

Izinto eziningi abantu abazifaka emizimbeni yabo zinobuthi obuyingozi.

Eminye, njengogwayi, utshwala nezidakamizwa ezihlukumezayo, nayo iyimilutha kakhulu, okwenza kube nzima ukuthi abantu bayeke noma bayigweme.

Uma unenkinga ngenye yalezi zinto, khona-ke ukudla nokuvivinya umzimba yizona zinto ezikukhathazayo.

Yize utshwala buhamba kahle ngokulinganisela kulabo abangabubekezelela, ugwayi nezidakamizwa ezihlukumezayo zimbi kuwo wonke umuntu.

Kepha inkinga evame kakhulu namuhla ukudla ukudla okungenampilo, okukhuthaza izifo okungenamsoco.

Uma ufuna ukuthola impilo efanelekile, udinga ukunciphisa ukusebenzisa kwakho lokhu kudla.

Mhlawumbe ushintsho olulodwa olusebenzayo ongalwenza ukuze uthuthukise indlela odla ngayo ukunciphisa ukudla okucutshunguliwe, okuhlanganisiwe.

Lokhu kungaba nzima ngoba okuningi kwalokhu kudla kwenzelwe ukuthi kube mnandi ngokweqile futhi kube nzima kakhulu ukumelana nakho ().

Uma kukhulunywa ngezithako ezithile, ushukela ongeziwe uphakathi kokubi kakhulu. Lokhu kufaka phakathi isiraphu yommbila we-sucrose ne-high-fructose.

Kokubili kungalimaza imetabolism yakho uma kudliwe ngokweqile, kepha abanye abantu bangabekezelela inani elilinganisiwe ().

Ngaphezu kwalokho, kuwumqondo omuhle ukugwema wonke amafutha we-trans, atholakala kwezinye izinhlobo zemargarine nokudla okubhakiwe okuhlanganisiwe.

Awukwazi ukuba nempilo uma uqhubeka nokufaka izinto ezikhuthaza izifo emzimbeni wakho. Lokhu kufaka ugwayi notshwala, kepha futhi nokudla okuthile okusetshenzisiwe nezithako.

2. Phakamisa izinto uzulazule

Ukusebenzisa imisipha yakho kubaluleke kakhulu empilweni efanelekile.

Yize ukuphakamisa izinsimbi nokuvivinya umzimba kungakusiza ubukeke kangcono, ukuthuthukisa ukubukeka kwakho kumane nje kuyisiqalo seqhwa.

Udinga nokuzivocavoca umzimba ukuqinisekisa ukuthi umzimba wakho, ubuchopho namahomoni kusebenza kahle.

Ukuphakamisa izinsimbi kwehlisa ushukela wegazi kanye namazinga e-insulin, kuthuthukisa i-cholesterol futhi kwehlise i-triglycerides (3).

Iphinde inyuse amazinga akho e-testosterone nama-hormone okukhula, womabili ahlotshaniswa nenhlalakahle ethuthukisiwe ().

Ngaphezu kwalokho, ukuzivocavoca umzimba kungasiza ekunciphiseni ukudangala kanye nengozi yakho yezifo ezingamahlalakhona ezahlukahlukene, njengokukhuluphala, uhlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo, i-Alzheimer's nezinye eziningi (5).

Ngokwengeziwe, ukuzivocavoca umzimba kungakusiza ukuthi ulahlekelwe ngamafutha, ikakhulukazi ngokuhlanganiswa nokudla okunempilo. Akugcini nje ukushisa ama-calories, kodwa futhi kuthuthukisa amazinga akho e-hormone nokusebenza komzimba jikelele.

Ngenhlanhla, kunezindlela eziningi zokuzivocavoca umzimba. Awudingi ukuya ejimini noma ube nemishini yokusebenza ebizayo.

Kungenzeka ukuzivocavoca mahhala futhi ngokunethezeka ekhaya lakho. Vele useshele ku-Google noma ku-YouTube ukuthola “ukusebenzisa umzimba” noma “ama-calisthenics,” isibonelo.

Ukuphumela ngaphandle ukuyoshaywa umoya noma ukuthatha uhambo lokuhambahamba kungenye into ebalulekile okufanele uyenze, ikakhulukazi uma ungathola ilanga ngenkathi ukulo (ngomthombo wemvelo kavithamini D). Ukuhamba ngezinyawo kuyisinqumo esihle futhi kuyindlela yokuzivocavoca engaphansi kakhulu.

Isihluthulelo ukukhetha into oyithandayo futhi onganamathela kuyo ngokuhamba kwesikhathi.

Uma ungekho esimweni ngokuphelele noma unezinkinga zezokwelapha, kuwumqondo omuhle ukukhuluma nodokotela wakho noma uchwepheshe wezempilo oqeqeshiwe ngaphambi kokuqala uhlelo olusha lokuqeqesha.

Ukuzivocavoca umzimba akusizi nje ukuthi ubukeke ungcono, kuphinde kuthuthukise amazinga akho ama-hormone, kukwenza uzizwe ungcono futhi kunciphise ubungozi bezifo ezahlukahlukene.

3. Ulale Njengengane

Ukulala kubaluleke kakhulu empilweni jikelele futhi izifundo zibonisa ukuthi ukuncishwa ubuthongo kuhambisana nezifo eziningi, kufaka phakathi ukukhuluphala kanye nesifo senhliziyo (, 7,).

Kunconywa kakhulu ukwenza isikhathi sokulala okuhle, esezingeni.

Uma kubonakala sengathi awulali kahle, kunezindlela eziningana ongazama ngazo ukuthuthuka:

• Ungaphuzi ikhofi ntambama.
• Zama ukulala futhi uvuke ngezikhathi ezifanayo usuku ngalunye.
• Lala ebumnyameni ngokuphelele, ngaphandle kokukhanyisa okufakelwayo.
• Nciphisa izibani ekhaya lakho emahoreni ambalwa ngaphambi kokulala.
• Ukuze uthole amathiphu amaningi wokuthi ungakuthuthukisa kanjani ukulala kwakho, bheka le ndatshana.

Kungaba umqondo omuhle futhi ukubona udokotela wakho. Izinkinga zokulala, njenge-apnea yokulala, zivame kakhulu futhi ezimweni eziningi ziyelapheka kalula.

Ukuthola ukulala kwekhwalithi kungathuthukisa impilo yakho ngezindlela eziningi kunalokho ongakucabanga. Uzozizwa ungcono emzimbeni nasengqondweni futhi wehlise ubungozi bezinkinga ezahlukahlukene zezempilo phansi komugqa.

4. Gwema Ukucindezeleka Okweqile

Indlela yokuphila enempilo ifaka ukudla okunempilo, ukulala okuseqophelweni nokuvivinya umzimba njalo.

Kepha indlela ozizwa ngayo nendlela ocabanga ngayo nayo ibaluleke kakhulu. Ukucindezelwa ngaso sonke isikhathi kuyindlela yenhlekelele.

Ukucindezeleka ngokweqile kungakhuphula amazinga e-cortisol futhi kuphazamise kakhulu imetabolism yakho. Ingakhuphula izifiso zokudla okungenamsoco, amafutha endaweni yesisu sakho futhi ikhuphule ubungozi bezifo ezahlukahlukene (, 10,).

Ucwaningo lukhombisa nokuthi ingcindezi inengxenye enkulu ekucindezelekeni, okuyinkinga enkulu yezempilo namuhla (12,).

Ukwehlisa ingcindezi, zama ukwenza impilo yakho ibe lula - ukuzivocavoca umzimba, thatha ukuhamba kwemvelo, zijwayeze izindlela zokuphefumula okujulile futhi mhlawumbe nokuzindla.

Uma ungeke ukwazi ukusingatha imithwalo yempilo yakho yansuku zonke ngaphandle kokuxineka ngokweqile, cabanga ukubona isazi sokusebenza kwengqondo.

Akukona nje kuphela ukuthi ukunqoba ingcindezi yakho kuzokukwenza ube nempilo, kuzophinda kuthuthukise impilo yakho nangezinye izindlela. Ukudlula empilweni ukhathazekile, ukhathazekile futhi ungaze ukwazi ukukhululeka futhi uzijabulise kuyimfucuza enkulu.

Ukucindezeleka kungayilimaza impilo yakho, okuholele ekutholeni isisindo kanye nasezifweni ezahlukahlukene. Kunezindlela eziningi onganciphisa ngazo ukucindezeleka.

5. Yondla Umzimba Wakho Ngokudla Kwangempela

Indlela elula nephumelela kunazo zonke yokudla okunempilo ukugxila ekudleni kwangempela.

Khetha okungasetshenziswanga, ukudla okuphelele okufana nokuthi kwakubukeka kanjani emvelweni.

Kungcono ukudla inhlanganisela yezilwane nezitshalo - inyama, inhlanzi, amaqanda, imifino, izithelo, amantongomane, imbewu, kanye namafutha enempilo, uwoyela kanye nemikhiqizo yobisi enamafutha aphezulu.

Uma uphilile, uzacile futhi uyasebenza, udla okuphelele, ama-carbs angahlanjululwanga kulungile impela. Lokhu kufaka phakathi amazambane, ubhatata, imidumba nezinhlamvu ezigcwele njenge-oats.

Kodwa-ke, uma ukhuluphele ngokweqile, ukhuluphele ngokweqile noma ubonise izimpawu zezinkinga ze-metabolic ezifana nesifo sikashukela noma i-metabolic syndrome, khona-ke ukunciphisa imithombo emikhulu ye-carbohydrate kungaholela ekuthuthukisweni okuphawulekayo (14,, 16).

Abantu bangahle banciphise isisindo esiningi ngokumane banciphise ama-carbohydrate ngoba baqala ngokudla kancane (,).

Noma yini oyenzayo, yenza umzamo wokukhetha ukudla okuphelele, okungasetshenziswanga esikhundleni sokudla okubukeka sengathi kwenziwe efektri.

Ukukhetha ukudla okuphelele, okungalungisiwe njengezithelo, imifino, imbewu nezinhlamvu eziphelele kubaluleke kakhulu empilweni yakho.

Udinga Ukunamathela Kuyo Impilo

Kubalulekile ukukhumbula ukuthi ukucabanga kokudla kungumqondo omubi ngoba cishe awusebenzi esikhathini eside.

Ngalesi sizathu, kubalulekile ukuhlose ukuguqula indlela yokuphila.

Ukuba nempilo kungumjaho webanga, hhayi i-sprint.

Kuthatha isikhathi futhi udinga ukunamathela kukho impilo yonke.