Amasu Okunamathela Ngayo Wokuphumelela Kokuqina

-Delile

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Cishe ngalesi sikhathi minyaka yonke, izinqumo zethu eziningi zokuzithuthukisa zigxile ekushintsheni imikhuba yethu yokuphila. Kepha noma ngabe sinezinhloso ezinhle kakhulu, izinqumo zethu zivame ukuzungeza ukukhishwa cishe ngoFebhuwari 15, njengoba sibuyela emaphethini wokuziphatha egxilile.

Impela, singaba siphile saka, sibe nempilo enhle futhi sibe namandla uma nje singangena emikhubeni yokuzivocavoca njalo nokudla ukudla okunomsoco, futhi sigqashule umkhuba wokwehlisa ipayinti ye-Rocky Road phambi kwe-TV esikhundleni sokuthatha i-after- ukuhamba kusihlwa. Kepha kungani kunzima kangaka ukuhlakulela amaphethini amasha amasha nokugqashula amadala amabi? "Abantu babedalelwe ukujwayela," kusho uRoger Walsh, M.D., Ph.D., uprofesa wezifo zengqondo nokuziphatha kwabantu e-University of California, e-Irvine. "Ubuchopho bethu bunentambo ngaleyo ndlela." Ukuziphatha okujwayelekile njengokudla nokulala, phela, okugcina abantu bephila njengohlobo lwezilwane.

Yize lezi zimilo zokuziphatha ezimbili kungokwemvelo, iningi lemikhuba yethu iyafundwa, imvamisa ebuntwaneni nasekuphindaphindweni. Kuthiwa umkhuba ufana nephepha: Uma selithambile, livame ukuwela esibayeni esifanayo. Kepha noma imikhuba yakho miningi njengezigoqana ebalazweni kathathu lika-A, ungafunda emisha.

Vele ungazami ukuwashintsha wonke ngesikhathi esisodwa. Isu elihle lokuyeka ukubhema, ukuphuza, ukudla ukudla okungenamsoco nokuba yizambane kusofa ngasikhathi sinye kungenzeka ukuthi lizohluleka. Khetha umkhuba owodwa bese ugxila kuwo. Nquma ukuthi yikuphi okuzokukhuthaza kakhulu: ukuqala kahle okunzima kakhulu noma okulula kunazo zonke. Lapho lowo mkhuba ugxilile, yenza okulandelayo.

Futhi, cacisa. Esikhundleni sokufunga ukuthi "uzodla kangcono," ngokwesibonelo, nquma ukudla izithelo nemifino eningi nsuku zonke inyanga, bese uthola ukudla kwasekuseni okulinganiselwe bese wenza izinhlelo zemenyu.

Setha ukuze uphumelele

Okokuqala, hlela indawo yakho ukuze isekele umkhuba wakho omusha owufisayo, futhi ususe imithombo yesilingo eqhubekisela phambili esidala. Uma uzama ukuyeka ukudla u-ayisikhilimu omningi, isibonelo, ungagcini noma yini efrijini. Cela abangani bakho nomndeni wakho ukuthi bakusekele. Noma, uma usola ukuthi kungenzeka bangayiqinisekisi imizamo yakho noma bayicekele phansi, zigcine kuwe izinhlelo zakho. Ungahle ufune "ukufumbathisa" ngokusetha uhlelo lwemiklomelo. Yenza noma yini edingekayo ukuze ubeke izingqinamba esivuna kwakho.

Kuzofanele futhi ukuthi uqine ngokuqinile kuze kube yilapho ususungule umkhuba wakho omusha. "Ungakwenzi okuhlukile enyangeni yokuqala," kusho u-Walsh. Kulula ukuziqinisekisa ukuthi ikhukhi elilodwa nje, ukujima okukodwa okuphuthiwe, alibalwa. Izazi zokusebenza kwengqondo zithi kufana nokulahla ibhola lezintambo ozama ukulivunguza: Ngokushesha liyaqaqa. Kuphela lapho usuphule umkhuba wakho wokudla ukhilimu ka-ayisikhilimu njalo ebusuku lapho kuphephile khona ukujabulela ukukhonzwa ngezikhathi ezithile.

Qinisa umkhuba wakho omusha

Akusona isenzo sokuqala umkhuba esibalulekile; kuyinto ejwayelekile. Ukwenza okuthile okusha kungaba nzima ekuqaleni, kepha ngokuphindaphinda kuba lula futhi ekugcineni kube okuzenzakalelayo. Njengebhonasi, cishe uzofinyelela iphuzu lapho lo msebenzi omusha ungasekho nzima, empeleni uyajabulisa. Uzobheka phambili ekutholeni izithelo ezintsha ze-dessert esikhundleni sokukubheka njengesinqumo esibi esibi ku-ayisikhilimu.

Ukwenza okunye esikhundleni kungakusiza kulesi sigaba ngoba imikhuba eminingi inamathele kweminye imisebenzi -- ukudla ngenkathi ufunda, isibonelo. Ungase uthambekele kakhulu ekusheleleni lapho uthola ukuthi awukwazi ukugxila ezincwadini zakho ngaphandle kokudla ukudla okulula. Ngakho-ke esikhundleni sokuyeka ukudla ngokuphelele, shintshela esithelweni noma ummbila ovuthwe ngumoya. Ukushintsha imikhuba akuyona mayelana nokuswela. Kepha khumbula lapho ushintsha umkhuba othile esikhundleni somunye. Yize umphumela wokugcina ungenxa yokuthi imikhuba izenzakalela, ngenkathi usohlelweni lokushintsha kufanele ucabange ngayo: Kulapho unganaki lapho kungenzeka uphele khona.

Isikhathi ovuka ngaso yisikhathi esihle sokuqinisekisa isinqumo sakho sokushintsha, kusho u-Walsh. Usuku lonke, lapho izilingo zikushukumisela ukuba uhlehle emuva, ume, uphumule futhi uphefumule kancane. Cabanga ngemiphumela yezenzo zakho, bese wenza lokho owazi ukuthi kukufanele kakhulu.

Gcina ukujima kwakho kungapheli

Ukuze uhlale unolwazi ngokuzivocavoca kwakho, ochwepheshe bokuqina abaphezulu bakunikeza lawa macebiso:

Yisho ngokuqondile. Nquma ukuthi uzokwenzani, uzokwenzela nini futhi kuphi futhi ugcine lezi zici zingaguquguquki. "Ungashiyi noma yiliphi igumbi lokuzulazula lapho wakha lo mkhuba," kusho uJames E. Loehr, u-Ed.D, iqeqesho lokuqeqesha ngengqondo labasubathi, le-LGE Performance Systems, e-Orlando, eFla. "Iphiko, futhi kuzothatha isikhathi eside kakhulu ukubhebhethekisa ihange. "

Dala isimo esivumayo. "Yenza ukuzivocavoca kube mnandi futhi kwenziwe," kusho uLoehr. Thola indawo lapho uzizwa ukhululekile khona futhi ongafinyelela kuyo kalula; khetha isikhathi esivumelana nawe; pakisha igiya lakho ngobusuku obandulele; zibophezele ngokuhlela ukuhlangana nomngani; letha umculo ovusa amadlingozi.

Izinhloso. Gxila kunqubo, hhayi kumphumela. "Zibekele imigomo emincane yamasonto onke, njengokujima kathathu, kunokuba ulahlekelwe ngamakhilogremu angu-5," kusho u-Phil Dozois, umnikazi we-Breakthru Fitness Studio. "Imiphumela izokugqugquzela ukuthi uqhubeke."

Gubha impumelelo. Konke ukunqoba okuncane -- ukuqeda izimpindelo ezingu-20 lapho ngesonto eledlule ubukwazi ukwenza okungu-15 kuphela, ukuphothula kuSigaba II -- kukuletha eduze nomgomo wakho usuwonke. Landelela kubo encwadini bese ubavuza ngezingubo ezintsha noma nge-massage yonyawo.

Thola ukwesekwa. Yabelana ngezinhlelo zakho zokujima nosebenza nabo, abangani nomndeni. Lapho igama seliphumile, uzozizwa unesibopho sokulandela. Okungcono futhi, thola umlingani wokuzivocavoca ukuze uqinise ukuzibophezela kwakho futhi ugcine umoya wakho uphakeme.

Bhekana namaqiniso. Ungalindeli ukubethela lokhu ngobusuku obubodwa. "Isigaba sokutholwa" sihlala izinsuku ezingama-30-60. Hlela lokho futhi kuzoba lapha ngaphambi kokuthi wazi.

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