Ungayiphila Kanjani Impilo Yakho Ehamba Phambili Njengoba Ukhula

-Delile

• Kusho ukuthini ukuguga kamnandi?
• Amathiphu okuguga ngomusa
• 1. Yiba nomusa esikhunjeni sakho
• 2. Ukuzivocavoca umzimba
• 3. Cabanga ngendlela odla ngayo
• 4. Izindaba zempilo yengqondo
• 5. Hlala usebenza ngokomzimba
• 6. Yehlisa ukucindezeleka
• 7. Yeka ukubhema nokwehlisa ukusetshenziswa kotshwala
• 8. Lala ngokwanele
• 9. Thola izinto zokuzilibazisa ezintsha
• Zijwayeze ukucabanga
• 11. Phuza amanzi amaningi
• 12. Nakekela umlomo wakho
• 13. Bheka udokotela njalo
• Lapho ungathola khona usizo
• Ukudla okudlela endlini

Kusho ukuthini ukuguga kamnandi?

Awukwazi ukuma kulayini wokuphuma ngaphandle kokubona okungenani izihloko zezindaba ezimbalwa zomagazini ngokuthi ungabukeka kanjani umncane. Ngenkathi ukwesaba eminye imibimbi nokuwohloka akuyona into engavamile, kuningi kakhulu ekugugeni kahle.

Ukuguga ngomusa akusikho ukuzama ukubukeka njengokuthize okungama-20 - kumayelana nokuphila impilo yakho engcono nokuba nempilo yomzimba nengqondo ukuze ukujabulele. Njengebhodlela lewayini, ungaba ngcono ngeminyaka ngokunakekelwa okulungile.

Qhubeka ufunde ukuthola ukuthi yini okufanele uyenze nokuthi yini ongafanele uyenze ekufuneni kwakho ukuguga ngenjabulo.

Amathiphu okuguga ngomusa

Sebenzisa lawa macebiso ukukusiza ukhule kahle ngaphakathi nangaphandle.

1. Yiba nomusa esikhunjeni sakho

Isikhumba sakho ngesomzimba wakho. Uma uyiphatha ngokunakekela, ingavikela kangcono umzimba wakho ezintweni ezikhona, ilawule izinga lokushisa komzimba wakho, futhi inikeze umuzwa.

Ukuyigcina ibukeka futhi isebenza kahle kakhulu:

• Gqoka isivikelo selanga nezimpahla zokuzivikela uma ungaphandle.
• Thola ukuhlolwa komdlavuza wesikhumba minyaka yonke.
• Namathela kumikhiqizo emnene esimisweni sakho sokunakekelwa kwesikhumba sokuguga.
• Hlala u-hydrated.

2. Ukuzivocavoca umzimba

Ukuvivinya umzimba njalo kwehlisa ingozi yezifo, njengesifo senhliziyo nomdlavuza, futhi kukusize ugcine ukuhamba kwakho isikhathi eside. Ukuvivinya umzimba kwehlisa nengcindezi futhi kuthuthukise ukulala, impilo yesikhumba namathambo, kanye nemizwelo.

Incoma ukuthi abantu abadala benze:

• Amahora ama-2,5 kuya kwangu-5 ngeviki lokuvivinya umzimba ngokulingene, amahora angu-1.25 kuya kwangu-2.5 ngeviki lokuvivinya umzimba ngamandla, noma inhlanganisela
• imisebenzi yokuqinisa imisipha yokuqina okulingene noma okukhulu, okubandakanya wonke amaqembu amakhulu emisipha, izinsuku ezimbili noma ngaphezulu ngesonto

Ezinye izibonelo zokuzivocavoca nge-aerobic zifaka:

• ukuhamba
• ukubhukuda
• ukudansa
• ukuhamba ngebhayisikili

Ukuzivocavoca kwemisipha namathambo kungenziwa kusetshenziswa izinsimbi noma amabhande wokumelana.

Abantu abadala asebekhulile kufanele futhi bagxile emisebenzini ebandakanya ukuqeqeshwa kokulinganisela ngaphezu kokuzivocavoca umzimba nokuqinisa imisipha.

3. Cabanga ngendlela odla ngayo

Ukudla okunempilo kuyindlela okufanele kuhanjwe ngayo uma kukhulunywa ngokuguga ngomusa. Okuncoma ukuthi udle:

• izithelo nemifino, kungaba okusha, iqhwa, noma okusemathinini
• amaprotheni anciphile, njengezinhlanzi nobhontshisi
• okungenani ama-ounces amathathu okusanhlamvu okusanhlamvu okuphelele, izinkwa, ilayisi noma i-pasta nsuku zonke
• ama-servings amathathu obisi olunamafutha aphansi noma angenamafutha, njengobisi, iyogathi noma ushizi oqiniswe ngovithamini D
• amafutha enempilo

Gwema ukusebenzisa amafutha aqinile ekuphekeni nasekusebenziseni uwoyela esikhundleni salokho. Hlala kude nokudla okusetshenzisiwe, ushukela ocwengekile, namafutha angenampilo.

Kufanele ugcine nokudla kwakho usawoti kube kuncane ukugcina umfutho wegazi wehlile.

4. Izindaba zempilo yengqondo

Ukujabula nokugcina uxinzelelo lwakho phansi kusiza kakhulu ekusizeni uphile futhi ukhule kahle.

Ukugcina imizwa yakho iphakeme:

• Chitha isikhathi nabangane nabantu obathandayo. Ubudlelwano obunenjongo nenethiwekhi yokuxhumana eqinile ithuthukisa inhlalakahle yengqondo nengokomzimba kanye nokuphila isikhathi eside. Ungakhohlwa abantu obathandayo abanoboya njengoba ukuba nesilwane okufuywayo kuxhunywe ekucindezelekeni okuphansi nomfutho wegazi, kunciphisa isizungu, nemizwa engcono.
• Yamukela iminyaka yakho. Kunobufakazi bokuthi abantu abagcina umbono omuhle ngokuguga baphila isikhathi eside futhi bangalulama kangcono ekukhubazekeni. Ukuguga akunakugwenywa futhi ukufunda ukukwamukela kungenza umehluko.
• Yenza izinto ozijabulelayo. Ukuzinika isikhathi sokwenza imisebenzi oyithandayo kuzojabulisa injabulo yakho kuphela. Chitha isikhathi emvelweni, landela umsebenzi wokuzilibazisa omusha, volontiya - noma yini ekulethela injabulo.

5. Hlala usebenza ngokomzimba

Abaningi baxhumanise impilo yokuhlala phansi nengozi eyengeziwe yokugula okungapheli nokufa ngaphambi kwesikhathi.

Ezinye izinketho zokuhlala ukhuthele ukuhamba nokuhamba ngezinyawo, ukuthatha amaholide, nokubamba iqhaza ezifundweni zokuzivocavoca zeqembu.

6. Yehlisa ukucindezeleka

Imiphumela yengcindezi emzimbeni wakho mikhulu, kusukela ekugugeni ngaphambi kwesikhathi nemibimbi kuya engcupheni ephezulu yesifo senhliziyo.

Kunezindlela eziningi eziqinisekisiwe zokuqeda ukucindezeleka, kufaka phakathi:

• usebenzisa amasu okuphumula, njengokuzindla, izivivinyo zokuphefumula, neyoga
• ukuzivocavoca umzimba
• ukulala ngokwanele
• ngikhuluma nomngani

7. Yeka ukubhema nokwehlisa ukusetshenziswa kotshwala

Ukubhema nophuzo oludakayo kukhonjisiwe ukuthi kubangela ukuguga ngaphambi kwesikhathi futhi kwenyuse nengozi yezifo.

Ukuyeka ukubhema akulula, kodwa kukhona izinsiza ezikhona ukukusiza uyeke. Khuluma nodokotela mayelana nokuthi ungakuyeka kanjani.

Ngokuqondene notshwala, nciphisa inani odla ngalo ukuze ugweme izingozi empilweni. Lesi isiphuzo esisodwa ngosuku sabesifazane neziphuzo ezimbili ngosuku kwabesilisa.

8. Lala ngokwanele

Ukulala kahle kubalulekile empilweni yakho ngokomzimba nangokwengqondo. Iphinde ibambe iqhaza empilweni yesikhumba sakho.

Ukulala okungakanani okudingayo kuya ngeminyaka yakho. Abantu abadala abangaphezu kweminyaka eyi-18 kufanele bahlose ukulala njalo ebusuku.

Ukulala ngokwanele kufakazelwe lokhu:

• yehlisa ingozi yesifo senhliziyo nesifo sohlangothi
• ukunciphisa ukucindezeleka nokudangala
• yehlisa ingozi yokukhuluphala
• ukunciphisa ukuvuvukala
• thuthukisa ukugxila nokugxila

9. Thola izinto zokuzilibazisa ezintsha

Ukuthola izinto zokuzilibazisa ezintsha nezizuzisayo kungakusiza ugcine umqondo wenhloso futhi kukugcine uzibandakanya kuyo yonke impilo yakho.

Ubufakazi bukhombisa ukuthi abantu abenza izinto zokuzilibazisa nokuzilibazisa nezokuzijabulisa bajabule kakhudlwana, abahlangabezana nokudangala okuncane, futhi baphila isikhathi eside.

Ukuthola izinto zokuzilibazisa ezintsha nezizuzisayo kungakusiza ugcine umqondo wenhloso.

Zijwayeze ukucabanga

Ukucabanga ngokuqondene nokwamukelwa nokuphila okwamanje ngokugxila esikhathini samanje. Ukuzijwayeza ukucabanga kunezinzuzo eziningi eziqinisekisiwe zezempilo ezingakusiza ukhule kangcono, kufaka phakathi:

• ukugxila okuthuthukisiwe
• inkumbulo engcono
• ukucindezeleka okuphansi
• ukusabela okungcono ngokomzwelo
• ukwaneliseka ebudlelwaneni
• ukusebenza komzimba okwandisiwe

Ukuzijwayeza ukucabanga, zama:

• ukuzindla
• i-yoga
• tai chi
• ukufaka umbala

11. Phuza amanzi amaningi

Ukuphuza amanzi anele kukusiza ukukugcina njalo futhi kuthuthukisa amazinga akho wamandla nokusebenza kwengqondo. Ngokuqondane, bekubuye kusizakale ukugcina isikhumba siphilile futhi sinciphise nezimpawu zokuguga.

Ukuthi ungakanani amanzi okufanele uphuze kuya ngokuthi:

• ukoma kwakho
• izinga lomsebenzi wakho
• uchama kangaki bese uhambisa amathumbu akho
• ujuluke kangakanani
• ubulili bakho

Khuluma nodokotela uma unemibuzo noma ukukhathazeka mayelana nokudla kwakho amanzi.

12. Nakekela umlomo wakho

Ukungawanakekeli amazinyo akho akugcini nje ukumamatheka kwakho, kodwa futhi kukubeka engcupheni yesifo sezinsini, esixhunyaniswe nesifo senhliziyo, isifo sohlangothi kanye nenyumoniya yebhaktheriya.

Kanye nokunakekelwa okufanele ngomlomo, kubalulekile ukubona udokotela wamazinyo njalo.

Ngokusho kwe-American Dental Association, udokotela wamazinyo angabona izimpawu zokuntuleka kokudla okunempilo, ukutheleleka, umdlavuza nezinye izifo, njengesifo sikashukela. Bancoma ukuxubha kabili ngosuku, ukuqhakaza kanye ngosuku, nokuhlanza umlomo.

13. Bheka udokotela njalo

Ukubona udokotela njalo kungasiza udokotela ukuthi athole izinkinga kusenesikhathi noma ngaphambi kokuba ziqale. Kukangaki ubona udokotela kuya ngeminyaka yakho, indlela ophila ngayo, umlando womndeni, nezimo ezikhona.

Buza udokotela wakho ukuthi kufanele ungene kangaki ekuhlolweni nasekuhlolweni kokuhlola njengoba ukhula. Futhi, bheka udokotela noma kunini lapho uhlangabezana nezimpawu.

Lapho ungathola khona usizo

Yize ukuguga kungenakugwemeka, abanye abantu bakuthola kunzima ukubhekana nezinguquko ezilethwa ukuguga.

Uma ukhathazekile ngempilo yakho, unenkinga yokuzizwa unethemba ngokuguga, noma ukhathazeka ngokuthi awugugi kahle kubalulekile ukuthi uthole usizo.

Khuluma nomuntu omethembayo, njengelungu lomndeni noma umngani osondelene naye. Usizo lochwepheshe luyatholakala ngudokotela noma ngomeluleki.

Ukudla okudlela endlini

Ukuguga ngomusa kumayelana nokuba nempilo enhle nokujabula kunokugcina imibimbi ingekho.

Gcina indlela yokuphila enempilo, zizungeze nabantu obathandayo, futhi wenze izinto ezikulethela injabulo.

Kungokwemvelo ukukhathazeka ngezinselelo ezingalethwa ukuguga, ngakho-ke unganqikazi ukukhuluma nothile ngezinto ezikukhathazayo.