Izindlela eziyi-16 Zokuzikhuthaza Ukwehlisa Isisindo

-Delile

• 1. Nquma ukuthi kungani ufuna ukunciphisa isisindo
• Yiba Nokulindela Okungokoqobo
• 3. Gxila kuzinjongo zenqubo
• 4. Khetha uhlelo olufanelana nempilo yakho
• 5. Gcina Ijenali Yokulahlekelwa Isisindo
• 6. Gubha Impumelelo Yakho
• 7. Thola Ukuxhaswa Komphakathi
• 8. Zibophezele
• 9. Cabanga Futhi Ukhulume Ngokufanele
• 10. Hlela Izinselelo Nezihibe
• 11. Ungahloseli Ukuphelela Futhi Uzixolele
• 12. Funda Ukuthanda Nokuwazisa Umzimba Wakho
• 13. Thola Ukuzivocavoca Okujabulelayo
• 14. Thola Isibonelo Esihle
• 15. Thola Inja
• 16. Thola Usizo Lobungcweti Lapho Ludingeka
• Okusemqoka

Ukuqala nokunamathela kuhlelo lokulahleka kwesisindo okunempilo kwesinye isikhathi kungabonakala kungenakwenzeka.

Imvamisa, abantu bamane baswele umdlandla wokuqalisa noma balahlekelwe yisisusa sabo sokuqhubeka. Ngenhlanhla, ugqozi yinto ongasebenza ukuyikhulisa.

Lo mbhalo ukhuluma ngezindlela eziyi-16 zokuzikhuthaza ukuze wehlise isisindo.

1. Nquma ukuthi kungani ufuna ukunciphisa isisindo

Chaza ngokusobala zonke izizathu ofuna ukuncipha bese uzibhala phansi. Lokhu kuzokusiza uhlale uzibophezele futhi ukhuthazekile ukufinyelela izinhloso zakho zokwehlisa isisindo.

Zama ukuzifunda nsuku zonke futhi uzisebenzise njengesikhumbuzo lapho ulingeka ukuba uphambuke ezinhlelweni zakho zokwehlisa isisindo.

Izizathu zakho zingafaka ukuvimbela isifo sikashukela, ukuhambisana nabazukulu, ukubheka okuhle kakhulu emcimbini, ukuthuthukisa ukuzethemba kwakho noma ukufaka ibhulukwe elithile.

Abantu abaningi baqala ukunciphisa isisindo ngoba udokotela wabo ukusikisele, kepha ucwaningo lukhombisa ukuthi abantu baphumelela kakhulu uma isisusa sabo sokulahlekelwa isisindo sivela ngaphakathi ().

Chaza ngokusobala izinhloso zakho zokwehlisa isisindo bese uzibhala phansi. Qiniseka ukuthi ugqozi lwakho luqhutshwa ngaphakathi ukuze lube nempumelelo yesikhathi eside.

Yiba Nokulindela Okungokoqobo

Ukudla okuningi nemikhiqizo yokudla kubiza ukulahleka kwesisindo okusheshayo nokulula. Kodwa-ke, odokotela abaningi batusa kuphela ukulahlekelwa ngamakhilogremu ayi-1-2 (0.5-1 kg) ngesonto ().

Ukuzibekela imigomo ongayifinyeleleki kungaholela emizweni yokukhungatheka futhi kukwenze uyeke. Ngokuphambene nalokho, ukubeka nokufeza imigomo efinyelelekayo kuholela emizweni yokufeza okuthile.

Futhi, abantu abafinyelela emigomweni yabo yokunquma isisindo abazimisele ngokwabo banamathuba amaningi okugcina ukunciphisa kwabo isisindo isikhathi eside (,).

Ucwaningo olusebenzisa idatha evela ezikhungweni eziningana zokwehlisa isisindo luthole ukuthi abesifazane ababelindele ukwehlisa isisindo esiningi yibo ababengaphuma kakhulu kulolu hlelo ().

Izindaba ezimnandi ukuthi ukwehla kwesisindo somzimba wakho okungu-5-10% kungaba nomthelela omkhulu empilweni yakho. Uma unamakhilogremu angu-180 (82 kg), lokho nje kungamakhilogremu angu-9-18 (4-8 kg). Uma unamakhilogremu angama-250 (113 kg), kungamakhilogremu ayi-13-25 (6-11 kg) ().

Eqinisweni, ukulahlekelwa ngu-5-10% wesisindo sakho somzimba kunga ():

• Thuthukisa ukulawula ushukela egazini
• Nciphisa ubungozi besifo senhliziyo
• Amazinga we-cholesterol aphansi
• Nciphisa ubuhlungu obuhlangene
• Nciphisa ingozi yomdlavuza othile

Setha okulindelekile kokulahleka kwesisindo ukukhulisa imizwa yokufeza nokuvimbela ukusha. Inani elilinganiselwe lokwehlisa isisindo sika-5-10% lingaba nomthelela omkhulu empilweni yakho.

3. Gxila kuzinjongo zenqubo

Abantu abaningi abazama ukunciphisa umzimba basetha kuphela izinhloso zomphumela, noma izinhloso abafuna ukuzifeza ekugcineni.

Imvamisa, inhloso yomphumela kuzoba isisindo sakho sokugcina.

Kodwa-ke, ukugxila kuphela ezinhlosweni zemiphumela kunganciphisa ugqozi lwakho. Imvamisa bangazizwa bekude kakhulu futhi bakushiye uzizwe ukhungathekile ().

Esikhundleni salokho, kufanele usethe imigomo yenqubo, noma yiziphi izinyathelo ozozithatha ukufinyelela kumphumela wakho owufisayo. Isibonelo senqubo yenqubo ukuzivocavoca amahlandla amane ngesonto.

Ucwaningo olwenziwe kwabesifazane abakhuluphele ngokweqile abayi-126 ababambe iqhaza ohlelweni lokwehlisa isisindo luthole ukuthi labo obekugxilwe kwinqubo kungenzeka ukuthi banciphise isisindo futhi banciphe kakhulu ekudleni kwabo, uma kuqhathaniswa nalabo abagxile kwimiphumela yokwehlisa isisindo bodwa ().

Cabanga ukubeka imigomo ye-SMART ukusetha imigomo eqinile. I-SMART imele ():

• Ngokuqondile
• Iyalinganiswa
• Kuzuzwe
• Kuyiqiniso
• Isikhathi esisekelwe

Ezinye izibonelo zezinhloso ze-SMART zifaka:

• Ngizohamba ngokushesha imizuzu engama-30 izinsuku ezinhlanu ngesonto elizayo.
• Ngizodla izabelo ezine zemifino nsuku zonke kuleli sonto.
• Ngizophuza isiphuzo esisodwa kuphela kuleli sonto.

Ukubeka izinhloso zenqubo ye-SMART kuzokusiza ukuthi uhlale ukhuthazekile, ngenkathi ukugxila kuphela ezinhlosweni zemiphumela kungaholela ekudumazekeni futhi kwehlise ugqozi lwakho.

4. Khetha uhlelo olufanelana nempilo yakho

Thola uhlelo lokwehlisa isisindo onamathela kulo, futhi ugweme izinhlelo ezingaba nzima ukulandela esikhathini eside esizayo.

Ngenkathi kunamakhulu ezindlela zokudla ezahlukahlukene, iningi lincike ekusikeni ama-calories ().

Ukunciphisa ukudla kwakho kwekhalori kuzoholela ekunciphiseni isisindo, kepha ukudla ngokweqile, ikakhulukazi ukudla njalo kwe-yo-yo, kutholakale ukuthi kuyisibikezelo sokuzuza kwesisindo esizayo ().

Ngakho-ke, gwema ukudla okuqinile okuqeda ngokuphelele ukudla okuthile. Ucwaningo luthole ukuthi labo abanengqondo "yakho konke noma abangenakho" mancane amathuba okuthi banciphise isisindo ().

Esikhundleni salokho, cabanga ukudala uhlelo lwakho lwangokwezifiso. Imikhuba elandelayo yokudla ikhonjisiwe ukukusiza wehlise isisindo ():

• Ukuncipha kokudla kwekhalori
• Yehlisa osayizi bezingxenye
• Ukunciphisa imvamisa yokudla okulula
• Ukunciphisa ukudla okuthosiwe kanye nama-dessert
• Kubandakanya izithelo nemifino

Khetha uhlelo lokudla onamathela kulo isikhathi eside futhi uvikele ukudla okweqile noma okulungisa ngokushesha.

5. Gcina Ijenali Yokulahlekelwa Isisindo

Ukuziqapha kubalulekile ekunciphiseni isisindo kanye nempumelelo.

Ucwaningo luthole ukuthi abantu abalandela ukudla abakudlile kungenzeka kakhulu ukuthi banciphise isisindo futhi bagcine ukunciphisa umzimba kwabo ().

Kodwa-ke, ukugcina iphephabhuku lokudla ngendlela efanele, kufanele ubhale phansi konke okudlayo. Lokhu kufaka ukudla, ukudla okulula kanye nocezu lukaswidi oludlile etafuleni lomuntu osebenza naye.

Ungarekhoda nemizwa yakho kumagazini wakho wokudla. Lokhu kungakusiza ukuthi ubone izimbangela ezithile zokudla ngokweqile futhi kukusize uthole izindlela ezinempilo zokubhekana nazo.

Ungagcina omagazini bokudla ngepeni nephepha noma usebenzise iwebhusayithi noma uhlelo lokusebenza. Konke kufakazelwe ukuthi kuyasebenza ().

Ukugcina iphephabhuku lezokudla kungakusiza ukuthi ulinganise inqubekela phambili, ukhombe izimbangela futhi uzibambe uziphendule. Ungasebenzisa iwebhusayithi noma uhlelo lokusebenza njengethuluzi lokulandelela futhi.

6. Gubha Impumelelo Yakho

Ukwehlisa isisindo kunzima, ngakho-ke gubha yonke impumelelo yakho ukuze uzigcine ukhuthazekile.

Zinike isikweletu lapho ufeza umgomo. Imithombo yezokuxhumana noma amasayithi okunciphisa isisindo anamakhasi omphakathi ayizindawo ezinhle zokwabelana ngempumelelo yakho nokuthola ukwesekwa. Lapho uzizwa uziqhenya ngawe, uzokhuphula ugqozi lwakho ().

Ngaphezu kwalokho, khumbula ukugubha izinguquko zokuziphatha hhayi nje ukufinyelela inombolo ethile esikalini.

Isibonelo, uma uhlangabezane nomgomo wakho wokuzivocavoca izinsuku ezine ngesonto, thatha i-bubble bath noma uhlele ubusuku obumnandi nabangane.

Ngokwengeziwe, ungaqhubeka nokwenza ngcono ugqozi lwakho ngokuzivuza ().

Kodwa-ke, kubalulekile ukukhetha imivuzo efanelekile. Gwema ukuzivuza ngokudla. Futhi, gwema imivuzo ebiza kakhulu awusoze wayithenga, noma engabalulekile kangako ukuthi ungazivumela ukuthi ube nayo noma kunjalo.

Okulandelayo izibonelo ezinhle zemivuzo:

• Ukuthola i-manicure
• Ukuya kumamuvi
• Ukuthenga phezulu okusha okusebenzayo
• Ukuthatha isigaba sokupheka

Bungaza yonke impumelelo yakho ohambweni lwakho lokwehlisa isisindo. Cabanga ngokuzibusisa ukuze uthuthukise isisusa sakho.

7. Thola Ukuxhaswa Komphakathi

Abantu badinga ukwesekwa okuvamile nempendulo enhle ukuze bahlale bekhuthazekile ().

Tshela umndeni wakho nabangane ngemigomo yakho yokwehlisa isisindo ukuze bakwazi ukukusiza ohambweni lwakho.

Abantu abaningi futhi bakuthola kuyasiza ukuthola umngane wokulahlekelwa isisindo. Ningasebenzisana, nibambane ngokuziphendulela futhi nikhuthazane kuyo yonke inqubo.

Ngokwengeziwe, kungasiza ukufaka umlingani wakho, kepha qiniseka ukuthi uthola ukwesekwa kwabanye abantu futhi, njengabangani bakho ().

Ngaphezu kwalokho, cabanga ukujoyina iqembu lokusekela. Kokubili amaqembu okusekelwa ngaphakathi nangomuntu aku-inthanethi kukhonjisiwe ukuthi anenzuzo ().

Ukuba nokuxhaswa okuqinile kwezenhlalo kuzokusiza ukukuphendula futhi kukugcine ukhuthazekile ukunciphisa umzimba. Cabanga ukujoyina iqembu lokusekelwa ukusiza ukukhulisa ugqozi lwakho endleleni.

8. Zibophezele

Ucwaningo lukhombisa ukuthi labo abazibophezela emphakathini kungenzeka ukuthi balandele izinhloso zabo ().

Ukutshela abanye ngezinhloso zakho zokwehlisa isisindo kuzokusiza ukuthi uhlale uphendula. Tshela umndeni wakho nabangane, futhi ucabange nokuwabelana ngawo ezinkundleni zokuxhumana. Lapho abantu abaningi wabelana nabo ngezinhloso zakho, kulapho nokuziphendulela kukwanda khona.

Ngaphezu kwalokho, cabanga ngokutshala imali ebulungwini bokuzivocavoca, iphakethe lamakilasi okuzivocavoca noma ukukhokhela i-5K ngaphambi kwesikhathi. Kungenzeka ukuthi ulandele uma usuvele utshale imali.

Ukwenza ukuzibophezela komphakathi ekunciphiseni isisindo kuzokusiza ukuthi uhlale ukhuthazekile futhi ukubambe uziphendulele.

9. Cabanga Futhi Ukhulume Ngokufanele

Abantu abanamathemba amahle futhi abazethembayo emandleni abo okufeza izinhloso zabo bavame ukunciphisa isisindo (15).

Futhi, abantu abasebenzisa i- "change change" maningi amathuba okuthi balandele ngezinhlelo.

Shintsha inkulumo yenza izitatimende ngokuzibophezela ekuguqukeni kokuziphatha, izizathu ezingemva kwazo nezinyathelo ozozithatha noma ozithathayo ukufinyelela izinhloso zakho ().

Ngakho-ke, qala ukukhuluma kahle ngokuncipha kwakho. Futhi, khuluma ngezinyathelo ozozithatha bese wenza imicabango yakho ngokuzwakalayo.

Ngakolunye uhlangothi, ucwaningo lukhombisa ukuthi abantu abachitha isikhathi esiningi becabanga kuphela ngesisindo sabo samaphupho mancane amathuba okufinyelela umgomo wabo. Lokhu kubizwa ngokuzitika ngengqondo.

Esikhundleni salokho, kufanele uqhathanise ngokwengqondo. Ukuqhathanisa ngokwengqondo, chitha imizuzu embalwa ucabanga ngokufinyelela isisindo somgomo wakho bese uchitha eminye imizuzu embalwa ucabanga nganoma yiziphi izithiyo ezingaba khona endleleni.

Ucwaningo olwenziwe kubafundi abangu-134 lwabenza baba nengqondo noma baqhathanisa ngokwengqondo imigomo yabo yokudla. Labo abahluke ngokwengqondo babenamathuba amaningi okuthatha isenzo. Badle ama-calories ambalwa, basebenzise kakhulu futhi badla nokudla okumbalwa okunama-kilojoule amaningi (15).

Njengoba kubonwe kulolu cwaningo, ukwahlukana ngokwengqondo kuyashukumisa kakhulu futhi kuholele esenzweni esithe xaxa kunokuzitika ngengqondo, okungakhohlisa ubuchopho bakho ukuthi ucabange ukuthi usevele uphumelele futhi kukwenze ungalokothi uthathe noma yisiphi isinyathelo sokufinyelela ezinhlosweni zakho.

Cabanga futhi ukhulume kahle ngezinhloso zakho zokwehlisa isisindo, kodwa qiniseka ukuthi unengqondo futhi ugxile ezinyathelweni okufanele uzithathe ukuze uzifinyelele.

10. Hlela Izinselelo Nezihibe

Izingcindezi zansuku zonke zizovela njalo. Ukuthola izindlela zokuzihlelela nokuthuthukisa amakhono afanele okubhekana nesimo kuzokusiza ukuthi uhlale unogqozi noma ngabe impilo ikuphonsela ini.

Kuyohlale kunamaholide, izinsuku zokuzalwa noma amaphathi okuzohanjelwa kuwo. Futhi kuzohlala kunezingcindezi emsebenzini noma nomndeni.

Kubalulekile ukuqala ukuxazulula izinkinga nokuxoxa ngezinselelo ezingaba khona zokwehla kwesisindo kanye nezingqinamba. Lokhu kuzokugcina ungasuki ethrekhi futhi ulahlekelwe yisisusa ().

Abantu abaningi baphendukela kokudla ukuze bathole induduzo. Lokhu kungaholela ngokushesha kubo ukuthi balahle imigomo yabo yokwehlisa isisindo. Ukudala amakhono afanele wokubhekana nakho kuzovimbela lokhu ukuthi kwenzeke kuwe.

Eqinisweni, ucwaningo luye lwabonisa ukuthi abantu abangcono ekubhekaneni nengcindezi futhi abanamasu angcono okubhekana nesimo bazolahlekelwa isisindo esithe xaxa futhi basigcine isikhathi eside ().

Cabanga ukusebenzisa ezinye zalezi zindlela ukubhekana nengcindezi:

• Ukuzivocavoca umzimba
• Prakthiza ukuphefumula okuyisikwele
• Geza
• Phumela ngaphandle uyoshaywa umoya
• Shayela umngani
• Cela usizo

Khumbula ukuhlela futhi amaholide, imicimbi yomphakathi nokudla ngaphandle. Ungacwaninga amamenyu okudlela kusengaphambili bese uthola inketho enempilo. Emaphathini, ungaletha isidlo esinempilo noma udle izingxenye ezincane.

Kubalulekile ukuhlela ukubuyela emuva futhi ube nemikhuba emihle yokubhekana nezinkinga. Uma usebenzisa ukudla njengendlela yokubhekana nesimo, qala ukwenza ezinye izindlela zokubhekana nakho.

11. Ungahloseli Ukuphelela Futhi Uzixolele

Akudingeki ukuthi uphelele ukuze unciphise isisindo.

Uma unendlela "yakho konke noma ungenayo", mancane amathuba okuthi ufeze izinhloso zakho ().

Uma unemingcele ngokweqile, ungazithola uthi "Bengiphethe i-hamburger namafry ngesidlo sasemini, ngakho-ke kungenzeka ngibe ne-pizza ngesidlo sakusihlwa." Esikhundleni salokho, zama ukuthi, "Ngidle isidlo sasemini esikhulu, ngakho-ke kufanele ngihlose isidlo sakusihlwa esinempilo" ().

Futhi gwema ukuzishaya uma wenza iphutha. Imicabango yokuzinqobisa izovimbela isisusa sakho.

Kunalokho, zithethelele. Khumbula ukuthi iphutha elilodwa ngeke lonakalise intuthuko yakho.

Lapho uhlose ukuphelela, uzolahlekelwa yisisusa sakho ngokushesha. Ngokuzivumela uguquguquke futhi uzixolele, ungahlala ukhuthazekile kulo lonke uhambo lwakho lokwehlisa isisindo.

12. Funda Ukuthanda Nokuwazisa Umzimba Wakho

Ucwaningo seluthole kaninginingi ukuthi abantu abangayithandi imizimba yabo mancane amathuba okuthi banciphise isisindo (,).

Ukuthatha izinyathelo zokuthuthukisa isithombe sakho somzimba kungakusiza ukuthi wehlise isisindo esengeziwe futhi ugcine ukulahleka kwesisindo sakho.

Ngaphezu kwalokho, abantu abanesimo somzimba esingcono maningi amathuba okuthi bakhethe ukudla abangakuthola bese bezama imisebenzi emisha ezobasiza ukuthi bafinyelele ezinhlosweni zabo ().

Le misebenzi elandelayo ingasiza ukukhulisa isithombe somzimba wakho:

• Ukuzivocavoca umzimba
• Kwazise lokho umzimba wakho ongakwenza
• Zenzele okuthile, njengokuthola ukusikhipha noma ukuzicwala manicure
• Zizungeze nabantu abahle
• Yeka ukuziqhathanisa nabanye, ikakhulukazi amamodeli
• Gqoka izingubo ozithandayo nezikulingana kahle
• Bheka esibukweni bese usho izinto ozithandayo ngawe ngokuzwakalayo

Ukukhuthaza isithombe sakho somzimba kungakusiza ukuthi uhlale unogqozi lokwehlisa isisindo. Zama imisebenzi eshiwo ngenhla ukuze uthuthukise isithombe sakho somzimba.

13. Thola Ukuzivocavoca Okujabulelayo

Ukuvivinya umzimba kuyingxenye ebalulekile yokwehlisa isisindo. Akusizi nje kuphela ukuthi kusiza ukushisa ama-calories, kodwa futhi kuthuthukisa inhlalakahle yakho ().

Uhlobo oluhle kakhulu ukuzivocavoca oluthokozelayo futhi onganamathela kulo.

Kunezinhlobo eziningi nezindlela zokuzivocavoca umzimba, futhi kubalulekile ukuhlola izinketho ezahlukene ukuthola eyodwa oyithandayo.

Cabanga lapho ufuna ukuzivocavoca khona umzimba. Ngabe ukhetha ukuba ngaphakathi noma ngaphandle? Ngabe uncamela ukuzivocavoca ejimini noma ngokunethezeka ekhaya lakho?

Futhi, thola ukuthi ngabe ukhetha ukuzivocavoca wedwa noma neqembu. Amakilasi eqembu athandwa kakhulu, futhi asiza abantu abaningi ukuthi bahlale bezimisele. Kodwa-ke, uma ungawajabuleli amakilasi eqembu, ukuzilolongela ngokwakho kulungile.

Okokugcina, lalela umculo ngenkathi uzivoxavoxa, ngoba ukwenza njalo kungakhuphula ugqozi. Abantu futhi bathambekele ekuzivocavoca umzimba isikhathi eside lapho belalele umculo (19).

Ukuzivocavoca umzimba akusizi kuphela ukushisa ama-calories, futhi kukwenza uzizwe ungcono. Thola ukuzivocavoca okuthandayo, ngakho-ke kungaba lula ukuthi kube yingxenye yenqubo yakho.

14. Thola Isibonelo Esihle

Ukuba nesibonelo kungakusiza ukuthi uhlale ukhuthazekile ukunciphisa umzimba. Kodwa-ke, udinga ukukhetha uhlobo oluyisibonelo lokuzigcina uzimisele.

Ukulengisa isithombe se-supermodel efrijini lakho ngeke kukushukumise ngokuhamba kwesikhathi. Esikhundleni salokho thola umuntu oyisibonelo ongaqondana naye kalula.

Ukuba nesibonelo esihle futhi esihle kungakusiza ukuthi uhlale unogqozi ().

Mhlawumbe uyazi umngane olahlekelwe isisindo esiningi futhi angaba ugqozi lwakho. Ungabheka futhi amabhulogi akhuthazayo noma izindaba ezimayelana nabantu abalahlekelwe yisisindo ngempumelelo.

Ukuthola umuntu oyisibonelo kuzokusiza ukuthi uhlale unogqozi. Kubalulekile ukuthola umuntu oyisibonelo ongaqonda kuye.

15. Thola Inja

Izinja zingaba abangane abaphelele bokulahlekelwa isisindo. Eqinisweni, ucwaningo lukhombisa ukuthi ukuba nenja kungakusiza wehlise isisindo (21).

Okokuqala, izinja zingandisa umsebenzi wakho womzimba.

Ucwaningo lwaseCanada kubanikazi bezinja luthole ukuthi abantu abanezinja bahamba isilinganiso semizuzu engama-300 ngesonto, kanti abantu abangenazo izinja bahamba nje isilinganiso semizuzu eyi-168 ngesonto ().

Okwesibili, izinja zingukuxhaswa okuhle komphakathi. Ngokungafani nomngane wakho wokusebenzela umuntu, izinja cishe zihlala zijabule ukuthola ukuzivocavoca umzimba.

Njengebhonasi eyengeziwe, ubunikazi bezilwane kufakazelwa ukuthi buthuthukisa impilo yonke kanye nokuphila kahle. Kuxhunyaniswe ne-cholesterol ephansi, umfutho wegazi ophansi kanye nemizwa encishisiwe yesizungu nokudangala (23).

Ubunikazi bezinja bungakusiza ulahlekelwe isisindo ngokwandisa umsebenzi wakho womzimba futhi unikeze ukusekelwa okuhle kwezenhlalo endleleni.

16. Thola Usizo Lobungcweti Lapho Ludingeka

Unganqikazi ukubonisana nosizo lochwepheshe ukusiza imizamo yakho yokwehlisa isisindo lapho kudingeka. Abantu abazizwa bezethemba ngokwengeziwe olwazini nasemakhono abo bazolahlekelwa isisindo esithe xaxa.

Lokhu kungasho ukuthola ingcwethi yokudla ebhalisiwe engakufundisa ngokudla okuthile noma i-physiologist yokuzivocavoca ukuze ikufundise ukuthi ungazivocavoca kanjani kahle ().

Abantu abaningi futhi bayakujabulela ukuziphendulela abakunikezwa ukubona ochwepheshe.

Uma usalwela ukukhuthazeka, cabanga ngokuthola isazi sokusebenza kwengqondo noma udokotela wezokudla oqeqeshwe kwinhlolokhono yokugqugquzela, okufakazelwe ukuthi kusiza abantu ukufeza izinhloso zabo ().

Ochwepheshe abanjengochwepheshe bezokudla, ukuzivocavoca umzimba kanye nezazi zokusebenza kwengqondo kungakusiza ukukhuthaza ugqozi lwakho nolwazi ukukusiza ukuthi ufinyelele imigomo yakho yokwehlisa isisindo.

Okusemqoka

Ukukhuthazwa ukunciphisa umzimba kubalulekile empumelelweni yesisindo sesikhathi eside.

Abantu bathola izinto ezahlukahlukene ezishukumisayo, ngakho-ke kubalulekile ukuthola ukuthi yini okusiza ukukugqugquzela, ikakhulukazi.

Khumbula ukuzinika ukuguquguquka futhi ugubhe impumelelo encane ohambweni lwakho lokwehlisa isisindo. Futhi ungesabi ukucela usizo lapho kudingeka.

Ngamathuluzi afanele nokusekelwa, ungathola futhi uhlale ukhuthazekile ukufinyelela izinhloso zakho zokwehlisa isisindo.