Ishedyuli exakekileyo? Zama ezi ngcebiso zikhawulezayo ezili-15 zokuhlala uphilile kwaye usempilweni
Impilo-ntleXa uhlala ucinezelwe ixesha, ukuhlala usempilweni kunokuwela ezantsi kuluhlu lwezinto oza kuzenza. Ukuphuma ngomnyango ngomzuzu wokugqibela kunye nokuwela ebhedini ekupheleni kosuku olude kuyalinga, kwaye ukuzilolonga ekuseni kakhulu kukuthengisa okunzima xa upholile ebhedini yakho. Kodwa, ukuxakeka akuthethi ukuba kufuneka uncame iinjongo zakho zomzimba.
Ukusuka kwindlela otya ngayo ukuya kwisicwangciso sakho sokuzilolonga, kukho iitoni zeendlela ezikhawulezayo nezilula zokugcina impilo yakho xa ubomi buxakekile. Qalisa kuhambo lwakho ngezi ngcebiso zempilo zili-15 zokutyala imali kuwe, kwimpilo yakho, kunye nokuba sempilweni kwakho.
Iingcebiso ngezondlo
1. Musa ukuyicinga njenge ukutya .
Eyona ndlela isebenzayo yokuphucula indlela otya ngayo kukucinga ngayo njengenguqu kwindlela yokuphila, hayi ukulungiswa okwethutyana. Oku kunokuvakala kunzima, kodwa xa ucinga ngendlela otya ngayo njengepetroli yeenjongo zakho zobomi — nokuba zezobungcali, ukuba sempilweni, okanye zezakho — kunokubonakala ngathi kulula kancinci. Ukwenza ukutya okunempilo kubaluleke kakhulu kuya kukunika amandla kwaye kukugcine ukhuthazeka xa usendleleni.
Ezinxulumene: Iivithamini omele uzithathe ebusika
2. Bambelela kwizidlo ezilula.
Kulula, kuyakhawuleza, kwaye akukho zintlungu-oku kungavakala njengokupakisha ngaphambili, ukutya okwenziweyo, kodwa zininzi izidlo ezisempilweni onokuzenza ngaphandle kwexesha. Yenza ibhatata kwimicrowave, usasaze ibhotolo yamandongomane kunye nebhanana kwisonka esipheleleyo sengqolowa, okanye usike inkukhu esitovini. Ukutya okunempilo akufuneki kube nzima!
3. Fumana iprotheni yakho.
Ukulayisha iiprotheyini kukunceda uhlale ugcwele ixesha elide. Ukutya okuphezulu kweekhalori ezinje ngeetapile zetapile kunye nemivalo yegranola ipakisha ngaphantsi kwenqindi kuneeprotein ezizaliswe xa kusiza ekuvuseleleni imetabolism yakho kwaye uhlale ugcwele. I-yogurt, i-jerky, imbewu ye-pumpkin, okanye i-rolls zenyama zilungile, zinee-protein ezityebileyo ezilula neziphathekayo.
4. Ukutya okulula.
Ngamanye amaxesha i-ajenda ende iya kukugcina ngaphandle kwexesha eliqhelekileyo. Gcina amashwamshwam kunye nawe kwezi ntlobo zeemeko, ukuze ukufika ekhaya emva kwexesha akuthethi ukuhlawula ngaphezulu ngesidlo sangokuhlwa esikhulu. Yitya xa ulambile kancinci, kwaye uyeke xa wanelisekile.
5. Vuna izibonelelo zesidlo sakusasa.
Ngaba ucinga ukuba ungasiphephula isidlo sakusasa? Cinga kwakhona. Izibonelelo zesidlo sakusasa aziveli nje kwizidlo zakusasa ezithatha ixesha elide ukuzilungiselela. Ukutya okukhawulezayo, okunesondlo kusasa kuya kukonyusa ukusebenza kwengqondo kunye nomzimba, okuya konga ixesha kunye nomzamo kamva.
Ezinxulumene: Isikhokelo sakho sokuguqula ii-prediabetes ngokutya
Iingcebiso zokuzilolonga
6. Yenza kancinci kuninzi.
Bamba isitayile eside kwaye uzame ukuqhuma okufutshane endaweni yoko. Uqeqesho lwexeshana, njengebhayisekile okanye i-treadmill sprints okanye i-Tabata-style bodyweight workout, iya kukunika ngakumbi ibuck yakho. Ngethuba elincinci lexesha, le mithambo iphakamileyo inyusa ikhalori yakho ukutshisa imini yonke-ixesha lokuzibophelela kwimizuzu eli-15.
7. Gcina izinto zinomdla.
Ukwenza ukuzilolonga okufanayo yonke imihla kunokuba nzima kwaye kunciphise ukukhuthaza. Zama ukuthatha iklasi, wenze i-yoga, okanye ubethe iintsimbi ukuba uhlala ubaleka okanye ukhwela ibhayisekile-okanye ngokuchaseneyo. Ukutshintsha inkqubo yakho kunceda ukwandisa iziphumo zakho zokuzilolonga kwaye kwenze kube lula ukufumana into entsha.
8. Kuphephe ukuhlala phantsi.
Yenza umgama othile ngexesha lenkomfa yomnxeba, ipaka kude lee kwindawo oya kuyo, okanye wehle ebhasini enye yokumisa ngaphambili. A Ufundo luka-2015 ibonisa ukuba ukuhamba ngexesha lesidlo sasemini kunokubonakala-kwaye kwangoko-kuvuselela iimvakalelo zabantu kunye nokukwazi ukumelana noxinzelelo emsebenzini. Ukongeza amanyathelo ambalwa kwindlela yakho yesiqhelo kunokubeka ipep kuwo onke amanyathelo akho.
9. Yicwangcise.
Ukuhamba uye ejimini xa uxakekile kunokuba nzima ukuzithethelela, kwaye xa uvela kusuku olugcwele ukuthatha izigqibo, kufuneka ukhethe phakathi koqeqesho lobunzima kunye ne-aerobics kungongeza kuxinzelelo. Ukucwangcisa ukuzilolonga kwakho ngaphambi kwexesha kunceda ukuba ugxile kukomelela komzimba. Xa ugqibile, uya kuziva womelele kwaye ufezile!
10. Nantoni na ilunge ngaphezu kwanto.
Ngokwenyani, ukucofa imizuzu engama-30 yomthambo suku ngalunye kusondele kakhulu ekunokwenzeka ukuba uninzi lungabi nakho. Ukukhumbula ukuba ukomelela komzimba kufezekiswa kwimizamo emincinci-imizuzu eli-10 ngaphambi kokuba uhlambe kusasa, okanye ixesha lokulala ngaphambi kokulala, kuya kukunceda ufezekise ezo njongo zempilo kunye nokuqina. IFitnessBlender ineetoni zokuzilolonga ngokukhawuleza kuwo onke amanqanaba, ukuze uhlale ukhuthele nangaliphi na ixesha lezithintelo.
Utshintsho kwindlela yokuphila
11. Qalisa yonke imihla ngenjongo.
Zama ukubeka isikhumbuzi kwifowuni yakho xa uvuka ukugcina impilo yakho kunye nokuphila engqondweni engqondweni yakho yonke imini. Ukuba nengqondo malunga neenjongo zakho kuthetha ukuba akunakufane unikezele kwizilingo ezincinci ezongeza ekuhambeni kwexesha.
Ezinxulumene: Ezonaapps zilungileyo zokunceda kulawulo lwempilo yengqondo
12. Tshintsha isandi sithule.
Xa ufika ekhaya emva kokusebenza iiyure ezinde, kuyalingwa ukuskrolela kwi-Facebook okanye ukuvuselela ii-imeyile zosuku. Nangona indalo yesibini-kwaye isenokubonakala ngathi iyaphumla-izifundo ezivela kwi Isiseko sokulala sikaZwelonke bonisa ukuba ukukhanya kwe-elektroniki ngaphambi kokulala kukhuthaza ukungalali kwaye kuphazamise isingqisho somjikelezo. Musa ukuwajongela phantsi amandla okufumana ubuthongo obaneleyo ngokwaneleyo! Yivale ke ifowuni, ucime umabonwakude, kwaye ufumane iso lokuvala usuku olunemveliso ngomso.
13. Thatha umzuzu omnye ngexesha.
Nokuba uyigqithile kwihors d'oeuvres kwitheko leofisi phezolo okanye ucoce icookie yesibini ngexesha lesidlo sasemini, akukaze kube lixesha lokuba ubuyele enqwelweni! Sukuvumela ezo hiccups zikulahle ecaleni komkhondo. Ukuba usebenza nzima yonke imihla ukukhula komntu okanye kobungcali, unelungelo lokuzibandakanya kube kanye. Hlala unethemba, yitya imifuno yakho, kwaye uzame kwakhona.
14. Ishedyuli yokuzikhathalela.
Zibeke kwindawo yokuqala. Yenza imizuzu eli-10 ngosuku lokolula kancinci, thatha umbane, okanye uhambe uhambo lokuphumla kwikhefu lakho lesidlo sasemini. Impilo ntle yomntu ibalulekile kwimveliso, kwaye ukonwaba kwakho kukuvelisa ngakumbi.
15. Musa ukuba nzima kuwe.
Ukulinganisela kubalulekile. Ukuba nesilayidi sepitsa akuyi kuyitshintsha into yokuba uphila ubomi obusempilweni, kwaye ngamanye amaxesha ukutsiba ukuzilolonga yeyona nto ilungileyo. Sukuzisebenza kakhulu kwaye ungongezi uxinzelelo kubomi bakho ngokuzixhalabisa ngezinto ongenakuzilawula, njengokulimala okanye ukugula.
KWAKHONA FUNDA:
