Iindlela ezi-6 zokuphepha ukugula xa useluhambeni

Impilo-ntle

Ukuba ufumana ukuhamba, nokuba kungenxa yomsebenzi okanye ukuzonwabisa, ziqwalasele njengomnye wabanethamsanqa! Ukuhamba kukunika ithuba lokudibana nabantu abatsha, wamkele amathuba amatsha, kwaye ubone umhlaba. Kuqheleke kakhulu ngexesha leholide njengoko abantu abaninzi besendleleni ukuya kubhiyozela nosapho kunye nabahlobo.

Kodwa ngotshintsho kwindawo, kuza okuninzi okungaziwayo. Itshintsha indlela yakho yesiqhelo. Intsingiselo, izinto ezininzi ozisebenzisayo ukugcina indlela yokuphila esempilweni azikho kulawulo lwakho. Awungekhe uziphekele ukutya, wabelana ngezothutho zikawonkewonke, kwaye waziswa kubantu ongazange wababona ngaphambili. Zonke ezi zinto zinokuthatha amajoni akho omzimba. NONQABA: Ugqibela ngokugula.

Ungakuphepha njani ukugula ngelixa uhamba ebusika? Iingcali ezimbalwa zabelana ngeengcebiso zazo kunye namacebo okukugcina uzive usempilweni kwaye womelele lonke ixesha lonyaka.

1. Gcina unxibelelwano olusezandleni lusezantsi.

Ekuhambeni kwakho, kunokwenzeka ukuba udibane nabantu abaninzi-obaziyo, nabantu ongabaziyo okanye abantu obaqhelileyo. Xa kunokwenzeka ngaphandle kokubonakala ngathi ukrwada, zama ukuphepha ukuxhawulana, icebisa UTania Elliott , MD, umhlohli wezonyango kwi-NYU School of Medicine eNew York. Ukuwolana kunye nokuncamisa ukubulisa akufuneki kunikwe kancinci nokuba.

Ukuba omnye umntu uyagula, ukudibana nabo ngokuxhawula okanye ukuncamisa esidleleni kunokubangela ukuba ubambe iintsholongwane. Hlamba izandla zakho rhoqo kangangoko kunokwenzeka, ngakumbi emva kokuxhawulana kwaye nasemva kokuchukumisa iindawo zikawonke-wonke, nazo, njengee-escalators kunye neepali zendlela engaphantsi, utshilo uGqirha Elliott. Oku kubaluleke ngakumbi ngaphambi kokutya.

Andiqinisekanga ukuba uya kuhlala ukwazi ukuzimela uye kwigumbi lokuhlambela? Phatha ibhotile encinci ye isicoci sezandla onokujika kuyo ngesaziso somzuzwana. Qiniseka ukuba usebenzisa isixa sobungakanani be-dime, hayi nje ithontsi elincinci, uGqirha Elliott ucacisa.

2. Yitya ukutya okugqibeleleyo nokugqibeleleyo.

Ukuhamba ngokubanzi kuthetha ukuba utya ngaphandle kakhulu, ke ukwinceba yemenyu oyinikezelwayo. Kwaye ngexesha leeholide, kubonakala ngathi kukho intabalala yokutya okungenampilo kodwa ukutya okumnandi kunye nezitya ezihombisa. Ngelishwa, ayisoloko ingcono kakhulu kumajoni akho omzimba. Inkqubo ye- amajoni omzimba ayachuma ngaphandle kokutya okuhle, okunempilo. Ke ukuzigcina usempilweni, qiniseka ukuba uhlala uzama ukutya ukutya okugqibeleleyo.

Qiniseka ukuba uyayigcina iprotein yakho ngokukuko ngokukutya kwisidlo ngasinye, kuba iprotein yinxalenye yeentsholongwane ezikukhusela kwintsholongwane U-Leslie Bonci , RD, umcebisi wesondlo kwiiKings City City, iCarnegie Mellon University yeembaleki, kunye nePittsburgh Ballet Theatre.

Ke umzekelo, kwisidlo sombulelo, qiniseka ukuba une-turkey hayi nje izitya ezisecaleni ezimnandi. Ungazityesheli iziqhamo kunye nemifuno, njengoko zipakishwe ngee-phytonutrients, ezinceda ukulwa nokubanda nezifo, wongeza uBonci.

Ezinxulumene: Ungasiphepha njani isitshisa seholideyi

3. Kuphephe ukutya ngomnwe ngazo zonke iindleko.

Ngelixa ii -apps ezidlulisiweyo zinokubonakala zinomtsalane xa ulambile kwaye ufuna nje into encinci ngaphambi kwesidlo esikhulu, kungcono ukunqanda ukutya kweminwe ngazo zonke iindleko, ulumkisa uGqirha Elliott. Kungenzeka ukuba ungcolise ukutya kwakho ngaloo ndlela, utsho. Ukuba ufuna i-snack, ucebisa ngokutya okufana neyogathi okanye isuphu, efuna izinto zokugcina izinto zicoceke ngokusemandleni.

4. Yiza nebhotile yamanzi.

I-Hydration ayikaze ithathe iholide, kwaye eyona ndlela yokuqinisekisa ukuba uhlala unamanzi kukusoloko unebhotile yamanzi enokuphinda isetyenziswe. Nokuba kubanda, uyafuna ukusela amanzi, nangona kunokuba nzima, ucacisa uBonci. Ulwelo lunceda ekugcineni iinkqubo zomzimba wakho kwaye ugcine izinto zisebenza ngokuchanekileyo.

Qiniseka nje ukuba uyayicoca ibhotile yamanzi ngesepha yokulwa iintsholongwane xa useluhambeni, ucacisa uGqirha Elliott, njengoko inako ukudibana neentsholongwane ezininzi njengoko uhamba. Unokufuna nokujonga ukhuseleko lonikezelo lwamanzi kwindawo ohamba kuyo, naye utshilo uGqirha Elliott. Ukuba amanzi akakhuselekanga ukusela, oko kuthetha ukuba ayikhuselekanga nokuxukuxa namazinyo akho.

5.Sula indawo yakho kwizithuthi zikawonkewonke.

Nokuba uhamba ngenqwelomoya, ngebhasi, ngololiwe, okanye imoto eqeshisayo, maninzi amathuba okuba abantu abaninzi bahambe kwisitulo sakho sangaphambili, kwaye abanye basenokuba babegula. Yidlale ikhuselekile ngokuzisa ipakethe yokusula ukucoca indawo yakho, enokubandakanya indawo yokubamba iingalo, iitafile zetreyi, kunye nayo nayiphi na iTV yesikrini sokuchukumisa kwiinqwelomoya, koololiwe nakwiibhasi. Kwimoto eqeshisayo, sula ivili lokuqhuba, ishifting stick, kunye nolawulo. Qiniseka nje ukuba izesuli zinelebheli njengezibulala-ntsholongwane ngoko ke zisebenza ukubulala iintsholongwane, uGqirha Elliott wongeza.

6. Cinga ngesiselo sakho xa kuthethwa ngotywala.

Akunandaba nokuba uhamba ngomsebenzi okanye ulonwabo-kwaye ngakumbi ngeeholide-utywala bubonakala bufika kumxube. Ngelixa ungafuneki ukuyiphepha ngokupheleleyo, yazi nje ukuba ungakanani na odlayo. Inokongeza ngokukhawuleza, kwaye ikushiye ungaziva ulunge kakhulu ngosuku olulandelayo.

Yazi ubungakanani bokusebenza: Isiselo yiiglasi zewayini ezintlanu, isiselo esine-ounce okanye ibhotile yebhiya, okanye i-1.5-ounce yokuhambisa utywala okanye utywala, uyachaza uBonci. Iglasi encinci okanye ukuba ne-cocktail ene-splash endaweni yokugalela utywala kuya kukunceda ukunciphisa isixa oselayo. Kwaye ungalibali ukutya ukuba uyasela nawe. Ukutya notywala, okanye ungaphulukana nomthetho, ngokukaBonci.

7. Fumana umkhuhlane

Yeyona ndlela ilungileyo yokuthintela ukufumana le ntsholongwane yonyaka-kwaye ukuba uyabamba umkhuhlane , ukugonywa kuthetha ukuba ixesha lifutshane kwaye iimpawu azibi qatha. Inkqubo ye- umkhuhlane ayikhuseli nje wena. Ikhusela abanye abantu abakungqongileyo onokubosulela xa unokugula. Cinga ngaso njengesipho seeholide sokuqala kwabo ubathandayo!