Ukuguga Kwezikhathi Nezikhathi Zokuphila Kwezinto Eziphilayo

-Delile

• Kuyini ukuguga ngokulandelana kwesikhathi?
• Kuyini ukuguga ngokwemvelo?
• Ungakhula kanjani unempilo
• Vivinya umzimba noma uhlanganyele ekuzivocavoca umzimba
• Gcina isisindo esinempilo
• Gcina isimo sakho siphilile
• Yidla ukudla okuningi okunenani eliphansi le-glycemic index
• Qaphela izakhamzimba ekudleni okudlayo
• Ukuthatha

Lapho ubuzwa ukuthi uneminyaka emingaki, kungenzeka uphendule ngokususelwa kwinani leminyaka edlule selokhu wazalwa. Leyo kungaba iminyaka yakho yokulandelana kwezikhathi.

Kepha mhlawumbe udokotela wakho uthi unesimo somzimba somuntu oneminyaka engu-21. Lokhu kungathathwa njengobudala bakho begazi, noma ngabe uzalwe eminyakeni emingaki edlule.

Isikhathi sakho sokulandelana ngaso sonke isikhathi sizohlala siyinombolo elula ukucaciswa, ngenkathi iminyaka yakho yezinto eziphilayo incike ezinhlotsheni eziningi ezingashintsha ngokuqhubekayo.

Umehluko phakathi kwalezi zinto zombili ungamangaza futhi ufanele ngempela ukuqhubeka nokuhlolwa.

Kuyini ukuguga ngokulandelana kwesikhathi?

Isikhathi sakho sokulandelana yisikhathi esidlulile kusukela ekuzalweni kwakho kuya osukwini olunikeziwe. Iminyaka yakho ngokweminyaka, izinyanga, izinsuku, njll. Le yindlela yokuqala abantu abachaza ngayo iminyaka yabo.

Kubuye kube yingcuphe eyinhloko yezifo ezingamahlalakhona, ukushona, nanoma ikuphi ukuphazamiseka kokusebenza komzimba, njengokuzwa nokukhumbula.

Kuyini ukuguga ngokwemvelo?

Umqondo oyisisekelo wokuguga ngokwemvelo ukuthi ukuguga kwenzeka njengoba uqoqa umonakalo kumaseli nezicubu ezahlukahlukene emzimbeni.

Eyaziwa nangokuthi ubudala bokusebenza noma bokusebenza, iminyaka yemvelo ihlukile kunenkathi yokulandelana kwezikhathi ngoba ithatha izinto eziningi ngaphandle kosuku owazalwa ngalo.

Inombolo yangempela yehlela ezicini ezahlukahlukene zokuthuthuka kwezinto eziphilayo nezomzimba. Ezinye zazo zifaka:

• iminyaka yobudala
• ufuzo (ngokwesibonelo, izivikeli mzimba zomzimba wakho zingena ngokushesha kangakanani)
• indlela yokuphila
• okunomsoco
• izifo nezinye izimo

Besebenzisa le mihlahlandlela kanye nezinhlobo ezahlukahlukene zezibalo, ochwepheshe bezokwelapha bangathola ukuthi umzimba wakho "usebenza" njengobudala obunjani.

Ngenkathi iminyaka yokulandelana kwesikhathi iyisici, ungahle ungapheli ube neminyaka efanayo yokuzalwa njengobudala bakho besikhathi.

Isibonelo, uma ungowesilisa oneminyaka engama-28 ongazivocavoci umzimba, odla kuphela ukudla okunamafutha amaningi, futhi obheme amaphakethe amahlanu kagwayi ngosuku ngeminyaka eyishumi edlule, kungenzeka ube neminyaka yokuzalwa engaphezu kweminyaka engama-28.

Ungakhula kanjani unempilo

Ungathatha izinyathelo eziningi ukuzama ukuthuthukisa iminyaka yakho yokuzalwa. Ukuqala nganoma yisiphi isikhathi, kufaka phakathi i-70 +, kungasiza. Nazi ezinye zezindlela ongakhula ngazo ngokomzimba:

Vivinya umzimba noma uhlanganyele ekuzivocavoca umzimba

Wonke umuntu, ikakhulukazi labo abanomfutho wegazi ophakeme, isifo sikashukela, isifo senhliziyo, noma isifo samathambo, bangazuza ngokuvivinya umzimba njalo.

Kubantu abadala abasebasha, ukuzivocavoca umzimba kuthuthukisa inani legazi inhliziyo engalimpompa ngokushaya ngakunye (ivolumu yestroke) futhi yehlisa ukuphumula kwenhliziyo.

Ukuzivocavoca umzimba kusiza abantu asebekhulile ukuthi babe nokusebenza okungcono kwenhliziyo namaphaphu, okungakhuphula ukukhuthazela futhi kunciphise ukukhathala.

Izinhlobo zokuzivocavoca ukuzama ukufaka okulandelayo:

• Ukuzivocavoca ibhalansi kunciphisa ingozi yokuwa, okuyimbangela enkulu yokulimala kwabantu abadala.
• Ukuzivocavoca amandla kusiza ekwakheni isisindo semisipha, esinciphisa ubungozi be-osteoporosis kamuva empilweni.
• Ukuzivocavoca ukukhuthazela kusiza ukuphefumula kwakho nenhliziyo yakho inyuke, okuhlala kuthuthukisa impilo yamaphaphu nenhliziyo namandla, kanye nokuzuzisa uhlelo lwakho lokujikeleza kwegazi. Izibonelo zokuzivocavoca ukukhuthazela ukubhukuda, ukuhamba, nokuhamba ngebhayisikili.
• Ukwelula kugcina umzimba wakho ukhululekile, okukuvumela ukuthi uqhubeke wenze imisebenzi yansuku zonke ngobuhlungu obuncane nobuhlungu.

Gcina isisindo esinempilo

Abantu abakhuluphele kakhulu basengozini enkulu yokuba nomfutho wegazi ophakeme, isifo senhliziyo, isifo sikashukela, izinhlobo ezithile zomdlavuza, nokuningi.

Kodwa-ke, ukuba nomzimba omncane akusho ukuthi ungumqemane ngempela. Kungaba ngumphumela wobuthakathaka obukhulayo noma esinye isimo esiyimbangela.

Gcina isimo sakho siphilile

Ngaphezu kwesisindo, indlela umzimba wakho owahambisa ngayo amafutha ibaluleke kakhulu ekugugeni okunempilo. Lokhu kuvame ukunqunywa isilinganiso sakho sokhalo ukuya okhalweni nobubanzi bokhalo.

• Imizimba emise okwamapheya. Amafutha aqoqana emaphethelweni angaphandle, njengezinqe namathanga akho. Lesi yisibonakaliso sokusatshalaliswa kwamafutha omzimba okunempilo.
• Imizimba emise okwe-Apple. Ukushintshwa kwamafutha kusuka emaphethelweni angaphandle kuya esiswini nasesinqeni, okungakhuphula amathuba okuba nesifo senhliziyo nomdlavuza webele.

Yidla ukudla okuningi okunenani eliphansi le-glycemic index

Izakhi zomzimba kulezi zinhlobo zokudla zisiza ukugcina amathambo akho, imisipha, nezitho zomzimba ziqinile isikhathi eside.

Izibonelo zalokhu kudla zifaka phakathi izithelo, imifino, ubhontshisi, ubisi olunamafutha amancane, kanye nesinkwa se-fiber ephezulu (okusanhlamvu okusanhlamvu). Zama ukungeza lokhu ekudleni kwakho.

Ngokwengeziwe, nciphisa inani lokudla okusheshayo, isinkwa esimhlophe, nesoda okudlayo, ngoba lokhu kungadala ukwanda okungenampilo kushukela wegazi.

Qaphela izakhamzimba ekudleni okudlayo

Yize kudingeka kwenziwe izifundo eziningi ezintweni zokunquma iminyaka yemvelo, kukhombisile ukuthi kukhona ukuxhumana okusobala phakathi kokudla kanye neminyaka yakho yokuzalwa.

Ukwazi ngokugcwele ukuthi kuyini ukudla okufanele nokufunda amalebula okunomsoco lapho uthenga ukudla kungasiza ekuthuthukiseni iminyaka yakho yokuzalwa.

Ukuthatha

Isikhathi sakho sokulandelana ngaso sonke isikhathi sizohlala sikhula ngezinga elibekiwe njengoba iminyaka idlula. Kodwa-ke, kunezinyathelo ongazithatha ukuthuthukisa iminyaka yakho yokuzalwa. Ngokushintsha kwempilo ngendlela efanele, ungaba nesikhathi seminyaka emincane kuneminyaka yakho yobudala.