Izinqumo Zonyaka Omusha Ezinempilo ezingama-23 Ongazigcina Empeleni

-Delile

• 1. Yidla ukudla okuphelele
• 2. Hlala kancane uhambise okuningi
• 3. Nciphisa iziphuzo ezinoshukela
• 4. Lala ngokwengeziwe ngekhwalithi
• 5. Thola ukuzivocavoca umzimba okuthandayo
• 6. Thatha isikhathi 'esengeziwe' futhi uzijwayeze ukuzinakekela
• 7. Pheka ukudla okwengeziwe ekhaya
• 8. Chitha isikhathi esiningi ngaphandle
• 9. Nciphisa isikhathi sesikrini
• 10. Zama ukuzindla
• 11. Ncika kancane ekudleni okulula
• 12. Phinda ucabangisise ngokunciphisa umzimba
• 13. Hambani niyothenga njalo
• 14. Sebenzisa imikhiqizo yasekhaya enempilo
• 15. Faka umkhiqizo omningi ekudleni kwakho
• 16. Nciphisa utshwala
• 17. Yiba khona kakhulu
• 18. Thatha iholide
• 19. Zama umdlalo wokuzilibazisa omusha
• 20. Misa ukukhuluma komzimba okungekuhle
• 21. Vakashela udokotela wakho
• 22. Nakekela amazinyo akho
• 23. Dala ukudla okunomsoco, okunomsoco
• Okubalulekile

Unyaka omusha uvame ukukhombisa ukuqala kabusha kwabantu abaningi. Kwabanye, lokhu kusho ukubeka imigomo yezempilo, njengokunciphisa umzimba, ukulandela indlela yokudla enempilo, nokuqala inqubo yokuzivocavoca umzimba.

Kodwa-ke, kaningi kunalokho, izinqumo zezempilo nenhlalakahle ezikhethiwe zikhawulela kakhulu futhi azinasimiso, okuholela iningi labantu ukuthi liphule izinqumo zalo phakathi kwamasonto ambalwa. Kungakho abantu abaningi benza izinqumo ezifanayo unyaka nonyaka.

Ukwephula lowo mjikelezo, kubalulekile ukwenza izinqumo ezingeke zithuthukise impilo kuphela kepha futhi zilandelwe impilo yonke.

Nazi izinqumo ezingama-23 zonyaka omusha ongazigcina.

1. Yidla ukudla okuphelele

Enye yezindlela ezilula futhi ezisimeme kakhulu zokuthuthukisa impilo yonke wukudla kakhulu ukudla okuphelele.

Ukudla okuphelele, kufaka phakathi imifino, izithelo, amantongomane, imbewu, okusanhlamvu okuphelele nenhlanzi, kuqukethe inqwaba yezakhamzimba umzimba wakho okudingeka usebenze ezingeni elifanele.

Ucwaningo lukhombisa ukuthi ukulandela ukudla okuphelele ekudleni kunganciphisa kakhulu izinto ezibangela isifo senhliziyo, isisindo somzimba, namazinga kashukela egazini, futhi kwehlise ubungozi bezifo ezithile, ezinjengesifo sikashukela sohlobo 2 (,,)

Ngaphezu kwalokho, ukufaka okunye ukudla okuphelele ekudleni kwakho kungenziwa kancane futhi ngokungaguquguquki. Isibonelo, uma ungajwayele ukudla imifino, qala ngokungeza ukuphakelwa okukodwa kwe-veggie oyithandayo ekudleni kwakho nsuku zonke.

2. Hlala kancane uhambise okuningi

Noma ngabe kungenxa yokuba nomsebenzi wokuhlala phansi noma ukumane ungasebenzi, abantu abaningi bahlala kakhulu kunalokho okufanele. Ukuhlala kakhulu kungaba nemiphumela emibi kwezempilo. Eqinisweni, ingaxhunyaniswa nengozi eyengeziwe yokufa jikelele ().

Ukwenza isinqumo sokuhlala kancane kuyisinqumo esilula futhi esifinyelelekayo esingahlelelwe ukulingana indlela ophila ngayo.

Isibonelo, uma unomsebenzi wedeski odinga ukuhlala isikhathi eside, yenza isinqumo sokuhamba imizuzu eyi-15 ngesidlo sasemini noma uvuke uhambe imizuzu emi-5 njalo ngehora.

3. Nciphisa iziphuzo ezinoshukela

Ukunciphisa iziphuzo ezinoshukela kungumqondo ohlakaniphile uma ucabanga ukuthi iziphuzo ezinoshukela zixhumene nengozi eyengeziwe yokukhuluphala, isibindi esinamafutha, isifo senhliziyo, ukumelana ne-insulin, nezimbobo ezinganeni nakubantu abadala (,,,,).

Yize ukuyeka iziphuzo ezinoshukela kubanda njalo kuyindlela ongakhetha ngayo, ukunciphisa kancane okokudla kwakho kungakusiza ukukhahlela umkhuba wakho wokuphuza ushukela.

4. Lala ngokwengeziwe ngekhwalithi

Ukulala yingxenye ebalulekile yempilo yonke, futhi ukuncishwa ubuthongo kungaholela emiphumeleni emibi. Isibonelo, ukungalali kungakhuphula ubungozi bokuzuza isisindo, isifo senhliziyo nokudangala (,,).

Kunezizathu eziningi zokuthi kungani abantu bengalali ngokwanele, ngakho-ke kubalulekile ukugxila esimisweni sakho nasendleleni yokuphila ukuze unqume izindlela ezinhle kakhulu zokwenza ngcono ubungako bokulala nekhwalithi.

Ukwehlisa isikhathi sesikrini ngaphambi kokulala, ukunciphisa ukungcoliswa kokukhanya egumbini lakho lokulala, ukunciphisa i-caffeine, nokulala embhedeni ngehora elifanele ezinye zezindlela ezilula zokwenza ngcono inhlanzeko yokulala (,).

5. Thola ukuzivocavoca umzimba okuthandayo

Njalo ngonyaka omusha, abantu bathenga ubulungu obubizayo kuma-gyms, ama-studio okuzivocavoca, nezinhlelo zokuzivocavoca nge-intanethi ngethemba lokuchitha amafutha amaningi emzimbeni ngonyaka ozayo. Yize iningi labantu liqala liqinile, iningi alenzi inqubo yabo entsha ibe umkhuba ohlala njalo.

Noma kunjalo, ungakhuphula amathuba okwenza izinqumo zakho zokuqina komzimba zinamathele. Ukuze uqalise, khetha umsebenzi osuselwa enjabulweni nokuthi iyavumelana yini nohlelo lwakho.

Isibonelo, ukuthatha uhambo lwehhafu yehora, ukugijima, noma ukugibela ibhayisikili ngaphambi komsebenzi, noma ukubhukuda ejimini esendleleni eya ekhaya, izinqumo ezilula nezisimeme zokuvivinya umzimba.

Ngemuva kwalokho, beka umgomo ofinyelelekayo, njengokuhlela ukuhamba ngezinsuku ezithile ngeviki esikhundleni sokuhlosela usuku nosuku.

Ukwenza umgomo ongokoqobo kungakhuphula amathuba okwenza inqubo yakho entsha ihlale isikhathi eside, ikakhulukazi uma umusha ekusebenzeni.

6. Thatha isikhathi 'esengeziwe' futhi uzijwayeze ukuzinakekela

Ukuzinika isikhathi akusikho ukuzicabangela wena wedwa. Eqinisweni, kubalulekile impilo enhle nenhlalakahle. Lokhu kuyiqiniso ikakhulukazi kulabo abasemsebenzini wokunakekela, njengabazali nabasebenzi bezempilo (,).

Kubantu abanezinhlelo ezimatasa nesikhathi esilinganiselwe, ukwenza isinqumo sokuzibandakanya ekuzinakekeleni kungathatha ukuhlela okuthile. Kodwa-ke, kufanelekile ukutshalwa kwemali kwesikhathi.

Ukuzinakekela akudingeki ukuthi kunabise noma kudle isikhathi. Kungasho nje ukugeza njalo ngesonto, ukuya ekilasini lakho eliyintandokazi lamasonto onke le-yoga, ukuzilungiselela ukudla okunempilo, ukuhambahamba emvelweni, noma ukuthola ihora lokulala elengeziwe.

7. Pheka ukudla okwengeziwe ekhaya

Ucwaningo lukhombisa ukuthi abantu abapheka ukudla okuningi ekhaya banekhwalithi yokudla engcono namanoni omzimba amancane kunabantu abadla ukudla okuningi ekuhambeni ().

Eqinisweni, ucwaningo olwenziwe kubantu abadala abayi-11 396 luthole ukuthi labo abadla ukudla okungu-5 noma ngaphezulu okuphekwe ekhaya ngesonto babenamathuba amancane okuthi bakhuluphale ngokweqile ngama-28%, uma kuqhathaniswa nalabo abadla ukudla okuphekwe ekhaya okungaphansi koku-3 ngeviki ().

Qala ngokwenza isidlo esisodwa ngosuku, bese ukwandisa imvamisa ngokuhamba kwesikhathi uze wenze iningi lokudla kwakho nokudla okulula ekhaya.

8. Chitha isikhathi esiningi ngaphandle

Ukuchitha isikhathi esithe xaxa ngaphandle kungathuthukisa impilo ngokunciphisa ukucindezeleka, ukukhuphula imizwa, nokunciphisa umfutho wegazi ().

Ukwenza isinqumo sonyaka omusha sokuchitha isikhathi esithe xaxa ngaphandle kwezinsuku zonke kuwumgomo ozinzile futhi onempilo ongazuzisa iningi lawo wonke umuntu, noma ngabe uhlala kuphi.

Ukuhambahamba ngaphandle ngesikhathi sekhefu lakho lokudla kwasemini, ukuhamba ngezintaba ngezimpelasonto, ukukhempa nabangani, noma ukumane ungene ebuhleni begceke lakho noma epaki lendawo zonke izindlela zokufaka imvelo enkambisweni yakho yansuku zonke.

9. Nciphisa isikhathi sesikrini

Abantu abaningi bathembele kumafoni nakumakhompyutha abo emsebenzini nasekuzijabuliseni. Kodwa-ke, ukuchitha isikhathi esiningi ezintweni ze-elekthronikhi - ikakhulukazi ezinkundleni zokuxhumana - kuxhunyaniswe nokudangala, ukukhathazeka nesizungu kwezinye izifundo (,,).

Ukusetha isinqumo sokunciphisa isikhathi osichitha uskrolela ezokuxhum, ukubukela i-TV, noma ukudlala imidlalo yekhompyutha kungakusiza ukukhulisa imizwa yakho futhi kuthuthukise umkhiqizo.

10. Zama ukuzindla

Ukuzindla kuyindlela esekwe ebufakazini yokukhuthaza inhlalakahle yengqondo. Kungasiza kakhulu kubantu abanokukhathazeka noma ukudangala (,).

Ukuzama lo mkhuba kuyisinqumo esihle sonyaka omusha ngoba kunezindlela eziningi zokuzindla, futhi kulula ukuthola izincwadi, ama-podcast, nezinhlelo zokusebenza ezikufundisa ukuthi ungaqala kanjani umkhuba wokuzindla.

11. Ncika kancane ekudleni okulula

Abantu abaningi bathembele ekudleni okulula, njengama-chip ahlanganisiwe, amakhukhi, amadina aqandisiwe, nokudla okusheshayo, ngokudla okusheshayo noma okulula. Yize lezi zinto zingaba mnandi futhi zitholakale kalula, zingaba nemiphumela emibi empilweni yakho uma uzidla kaningi.

Isibonelo, ukudla ukudla okusheshayo okusheshayo kuhlotshaniswa nekhwalithi yokudla engemihle, ukukhuluphala, kanye nengozi eyengeziwe yezimo eziningi, kufaka phakathi isifo senhliziyo nesifo sikashukela ().

Ukunciphisa ukusetshenziswa kwakho kokudla okulula, yenza isinqumo sokulungiselela ukudla okuningi ekhaya usebenzisa izithako ezinempilo.

12. Phinda ucabangisise ngokunciphisa umzimba

Ukudla okungapheli kuyingozi empilweni yomzimba nengqondo. Futhi, iningi labantu elehlisa isisindo ngokunciphisa ukudla okunomkhawulo liphinde lifike kokuthathu kokuthathu kwesisindo esilahlekelwe kungakapheli unyaka owodwa (,,,).

Ukudla kungakwenza kube nzima ukwehlisa isisindo ngokuzayo.

Esikhundleni sokumisa isisombululo sonyaka omusha sokunciphisa isisindo ngokusebenzisa izinyathelo ezinqandayo, njengokudla okuthandwayo, zama indlela enempilo, eqhubekayo yokwehlisa isisindo ngokugxila ekwandiseni ukuvivinya umzimba nokudla ukudla okunempilo.

13. Hambani niyothenga njalo

Ukuba nephenti eligcwele kahle nefriji kuyadingeka ukulungiselela ukudla okunempilo, okuphekwe ekhaya.

Uma ungajwayele ukuyothenga ezitolo, yenza isinqumo sonyaka omusha sokuya esitolo esikhulu noma emakethe yomlimi njalo ukuze ubeke izithako ezinomsoco.

Ngokuya ngohlelo lwakho, kungasiza ukukhetha usuku olungu-1 isonto ngalinye njengosuku lwakho lokuthenga. Ukuqinisekisa ukuthi unesikhathi sokuthenga ukudla okudingayo ukuze wenze ukudla okumnandi, okunomsoco kuyindlela eyi-savvy yokuthuthukisa ikhwalithi yokudla kwakho.

14. Sebenzisa imikhiqizo yasekhaya enempilo

Kusobala ukuthi okufaka emzimbeni wakho kungaba nomthelela omkhulu empilweni yakho. Kodwa-ke, yini okhetha ukuyifaka emzimbeni wakho nokuthi imiphi imikhiqizo oyisebenzisayo endabeni yakho yasekhaya, nayo ().

Yenza isinqumo sonyaka omusha ukuze uthenge imikhiqizo eminingi yobuhle bemvelo, izinto zokuhlanza indlu, okokuwasha izingubo, nemikhiqizo yokunakekelwa komuntu siqu ukudala indawo enempilo wena nomndeni wakho.

15. Faka umkhiqizo omningi ekudleni kwakho

Ukungeza imifino nezithelo eziphekiwe kanye nezithelo ekudleni kwakho kungasiza kakhulu ekwenzeni ngcono impilo yakho onyakeni omusha.

Ucwaningo oluningi lukhombisile ukuthi ukudla ukudla okunothe komkhiqizo kusiza ukuvikela ezifweni ezahlukahlukene, ezinjengesifo sikashukela, izifo zenhliziyo, umdlavuza othile, nokukhuluphala, kanye nokufa jikelele (,).

16. Nciphisa utshwala

Yize impela utshwala bungangena ekudleni okunempilo, ukubhuza kaningi kakhulu kungayilimaza impilo yakho. Ngaphezu kwalokho, ukuphuza utshwala njalo kungakugcina ekufinyeleleni ezinhlosweni zakho zempilo nempilo ().

Uma ucabanga ukuthi ukunciphisa ukuphuza utshwala kungakusiza, beka umgomo ofanele wokuzigcina usendleleni, njengokunciphisa ukuphuza kuze kube sebusuku bezimpelasonto kuphela noma ukubeka umkhawulo wokuphuza isonto.

Uma udinga umbono wesiphuzo esingewona utshwala ukuze ubeke i-cocktail yakho ejwayelekile yokuzikhethela, zama izithelo ezifakiwe ezithela izithelo, i-kombucha, noma enye yalezi zimnandi ezihlekisayo.

17. Yiba khona kakhulu

Ucwaningo lukhombisa ukuthi ukuba khona kakhulu kungathuthukisa ukwaneliseka kwempilo ngokunciphisa imicabango engemihle, engahle ithuthukise impilo yezengqondo (,).

Ukwenza isinqumo sonyaka omusha sikukhumbule kakhulu futhi kube khona kungakusiza uzizwe unokwaneliseka empilweni yakho yansuku zonke.

Ukuchitha isikhathi esincane ocingweni lwakho, ukuyeka ukuqaphela indawo okuyo, nokulalela ngokucophelela kwabanye kuyizindlela ezilula zokubakhona.

18. Thatha iholide

Ukuthatha iholide - noma kufushane nje - kungaba nemiphumela emihle futhi esheshayo emazingeni okucindezeleka futhi kungathuthukisa inhlalakahle ().

Onyakeni omusha, yenza isinqumo sokuthatha iholide nabangani noma amalungu omndeni, noma uwedwa. Noma ngabe uya endaweni okade ufuna ukuyivakashela noma umane uhlele indawo yokuhlala ekhaya, ukuthatha isikhathi sokuphumula nokuphumula kubalulekile empilweni.

19. Zama umdlalo wokuzilibazisa omusha

Kuvamile ukuthi abantu abadala bavumele izinto zokuzilibazisa ezazikade zithandwa ziwe eceleni kwendlela njengoba bekhula ngenxa yesimiso esimatasa noma ukungabi nogqozi.

Kodwa-ke, ucwaningo lukhombisa ukuthi ukudla umdlalo wokuzilibazisa owuthandayo kungakusiza ukuthi uphile impilo ende, enempilo ().

Yenza isinqumo sokuzama umdlalo wokuzilibazisa obukade unentshisekelo kuwo - noma uphinde uthathe umdlalo wokuzilibazisa obekukulethela injabulo.

20. Misa ukukhuluma komzimba okungekuhle

Ukukhuluma kabi ngomzimba wakho kungaholela emizweni yokujabha komzimba. Eqinisweni, ucwaningo lukhombisa ukuthi ukuzibandakanya nokuzwa ukukhuluma komzimba okungekuhle kuhlotshaniswa namazinga aphezulu okungagculiseki komzimba kanye nokwehla kokuzethemba kubo bobabili abesifazane nabesilisa (,,).

Yenza isinqumo sonyaka omusha esinempilo ukuze uhlanganyele ekukhulumeni okuhle ngokwakho njalo futhi unciphise ukukhuluma komzimba okungekuhle. Lokhu kungagcini ngokusiza ekuthuthukiseni ubudlelwano bakho nomzimba wakho kepha futhi kungakhuthaza abanye ukuthi bayeke ukukhuluma kabi ngabo.

21. Vakashela udokotela wakho

Ukuhlolwa njalo ngudokotela wakho kubalulekile ngezizathu eziningi. Ukuba nomsebenzi wegazi ojwayelekile nokuhlolwa okudingekayo kungasiza ukubona izinkinga ezingaba khona ngaphambi kokuba ziphenduke okuthile okubucayi kakhulu.

Yize ijubane lakho lokuvakasha kukadokotela lincike ezintweni eziningi, kufaka phakathi uhlobo lwezokunakekelwa kwezokwelapha, iminyaka yakho, nomlando wakho wezokwelapha, ochwepheshe abaningi bancoma ukubona udokotela wakho wokunakekela oyinhloko okungenani kanye ngonyaka ukuze ahlolwe.

22. Nakekela amazinyo akho

Ukugcina impilo yakho yomlomo kungumqondo wokuxazulula uNyaka Omusha ongasekelwa futhi okufanele uxhaswe impilo yonke.

Ukuxubha nokuxubha amazinyo akho njalo kungasiza ekuvimbeleni izimo zomlomo ezifana nesifo sezinsini nokuphefumula okungalungile ().

Ngaphezu kwalokho, olunye ucwaningo lukhombisa ukuthi isifo sezinsini singahlotshaniswa nezimo zempilo ezibucayi, njenge-Alzheimer's nesifo senhliziyo, okwenza ukunakekelwa ngomlomo kubaluleke kakhulu ().

Ngaphezu kokuxubha nokubhabha njalo, odokotela abaningi bamazinyo batusa ukuhlolwa nokuhlanzwa okungenani kanye ngonyaka ().

23. Dala ukudla okunomsoco, okunomsoco

Ungahle wenze isinqumo sokudla okunempilo noma wehle isisindo unyaka nonyaka ngoba ubeka phambili izinguquko zesikhashana esifushane kunezinzuzo zezempilo zesikhathi eside.

Esikhundleni sokwenza uhlelo lokulandela futhi okunye ukudla okunomkhawulo, kulo nyaka omusha, yenza isinqumo sokuphula umjikelezo wokunciphisa umzimba futhi wakhe iphethini yokudla esimeme, enomsoco ekusebenzelayo.

Ukudla okunempilo kakhulu yilokho okunothe konke, ukudla okuminyene nomsoco futhi kuphansi kwemikhiqizo esetshenzisiwe kakhulu, enoshukela. Ukudla okunempilo, okuhlala isikhathi eside akumele kube nokudla okunomsoco kuphela kepha futhi kungaguquguquki, okusho ukuthi ungakulandela impilo yakho - noma ngabe kunjani.

Indlela yokudla esimeme ingagcinwa eholidini, ngesikhathi samaholide, nasemaphathini ngoba ayinqandeki futhi ilungele indlela yakho yokuphila.

Bheka lo mhlahlandlela wabaqalayo ekudleni okunempilo ukuze uqalise.

Okubalulekile

Yize izinqumo eziningi zonyaka omusha zigcinwa isikhathi esifushane kuphela, izinqumo ezinempilo ezibalwe ngenhla ziyizindlela ezizinzile zokuthuthukisa impilo yakho engokomzimba nengokomzwelo engalandelwa impilo yakho yonke.

Ukwakha ubudlelwane obunempilo nokudla nokunakekela kangcono umzimba nengqondo yakho kungayithuthukisa kakhulu impilo yakho ngezindlela ezahlukahlukene.

Kulo nyaka omusha, zama izinqumo ezimbalwa ezikule ndatshana ukusiza ukwenza lo nyaka - neminyaka elandelayo - ube onempilo nojabule kakhulu.