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Ihlobo selifikile futhi sekuyisikhathi sokuletha izinguquko ezithile empilweni yakho njengokudla ukudla okugcina umzimba wakho unamanzi nokuzijwayeza uhlobo lokuzivocavoca oluzokusiza uhlale uphilile futhi uphilile phakathi nezinyanga ezishisayo.
Ukushisa kwehlobo okushisayo kuletha izifo eziningi njengokushiswa ukushisa, ukushiswa yilanga, ukuphelelwa amanzi emzimbeni, ikhanda, ukushisa okushisayo, njll. Ukunciphisa ubungozi bokuthola lezi zifo zasehlobo kubalulekile ukuzigcina uphilile.
Nawa amanye amathiphu wokuhlala uphilile ehlobo.
1. Yidla ukudla okunempilo nokulula
Yidla ukudla okulula nokunempilo ngesikhathi sasehlobo. Gwema ukudla okunothile nokusindayo okuqukethe amafutha amaningi nama-carbohydrate alula ngoba kwandisa ukushisa emzimbeni. Khetha izithelo nemifino yesizini enamanzi amaningi njengekhabe, izithelo ezisawolintshi, utamatisi, iyogathi, ukhukhamba, njll. [1] .
2. Phuza amanzi amaningi
Ukushisa okukhulu nokujuluka phakathi nezinyanga ezishisayo zasehlobo kungakushiya uzizwe uphelelwe amanzi emzimbeni. Gcina umzimba wakho unamanzi okuphuza amanzi kakhukhunathi, itiye elibandisiwe kanye neziphuzo zezithelo ezintsha. Uma uphuma endlini, phatha ibhodlela lamanzi. Futhi, uma uzivocavoca, thatha ikhefu ngemuva kokuzivocavoca ngalunye bese unikeza umzimba wakho amanzi.
3. Zivikele elangeni
Ukushisa okuhangulayo kuletha inqwaba yezinkinga zempilo. Ukugcina isikhumba esinempilo nokugwema ukushiswa yilanga faka i-sunscreen nge-SPF 30, SPF 40 noma i-SPF 50 ngohlobo lwesikhumba sakho bese ugqoka izibuko zelanga ukuvikela amehlo akho emisebeni yelanga lapho uphuma [okubili] .
4. Phumula kahle
Izinsuku zasehlobo zinde futhi ziyakhathaza, kuyadingeka ukuthi uthathe ukuphumula okufanele ukuze uvikele ukukhathala. Ukulala njalo ebusuku amahora ayi-7 kuya kwayi-9 njengoba ukulala okungajwayelekile kungashiya umzimba wakho uzizwa ubuthakathaka futhi ukhathele.
5. Nciphisa ukusetshenziswa kotshwala ne-caffeine
Utshwala, iziphuzo ezine-caffeine ezifana netiyi nekhofi neziphuzo ezi-fizzy kungashiya umzimba wakho uzizwe uphelelwe amanzi emzimbeni. Yehlisa ukuphuza utshwala neziphuzo ezine-caffeine phakathi nezinyanga ezishisayo. Esikhundleni salokho, hamba ukuthola ama-mocktails aqabulayo njenge umango nobhanana bushelelezi futhi I-lychee uphayinaphu smoothie ukugcina umzimba wakho upholile futhi unamanzi amaningi.
6. Gwema ukudla kwangaphandle
Gwema ukudla okuvela ezitafuleni eziseceleni komgwaqo ehlobo ngoba ukudla kungangcoliswa futhi kungaholela ezifweni ezithwalwa ukudla. Isizathu sokuthi izifo ezithwalwa ukudla zikhule ezinyangeni zasehlobo yingoba amabhaktheriya athanda ukwanda ngokushesha esimweni sezulu esifudumele.
7. Yiba nezithako zokudla okunomsoco
Ungaphuthelwa izithasiselo zokudla okunempilo ezinikezwe udokotela wakho ngoba zizokusiza ukugcina umzimba wakho uphilile nokuvikela izinhlobo ezahlukahlukene zezifo.
Ukuzivocavoca umzimba
Ukuvivinya umzimba ngesikhathi sasehlobo kungakwenza ungazizwa kahle ngenxa yokushisa okukhulu nokujuluka. Zama ukwenza izivivinyo ekuseni ukuvimbela ukuvezwa kakhulu yilanga. Uma uhlela ukuyozihambela, ugijime noma ujikeleze, kwenze ekuseni noma kusihlwa lapho imisebe yelanga ingabi namandla kakhulu esikhunjeni.
9. Layisha amajikijolo
Amajikijolo anjengama-strawberry, ama-blueberries kanye namajikijolo acebile ngama-antioxidants anamandla azosiza ukuqinisa amasosha omzimba wakho, ukukhulisa impilo yesikhumba nokusiza ukulwa nezifo ezahlukahlukene.
Zijwayeze ukuhlanzeka
Kubalulekile ukwenza imikhuba emihle yenhlanzeko ehlobo njengokugeza izandla njalo, ukuthatha imishini yokugeza nsuku zonke, ukugeza ubuso bakho nokuwasha amaphepha okulala namacamelo womcamelo.
Imibuzo evame ukubuzwa
1. Ngingazinakekela kanjani ehlobo?
TO . Phuza amanzi amaningi, gqoka izingubo ezingakulungele, gcina imikhuba emihle yenhlanzeko, gwema ukudla okubabayo futhi udle ukudla okulula.
2. Singahlala kanjani siphilile ehlobo eNdiya?
TO . Gwema ukudla okufudumeza umzimba wakho, okudlayo ngesikhathi esifanele, gwema ukuzivocavoca umzimba futhi udle izithelo nemifino enamanzi amaningi.
3. Yini okufanele siyidle ukugcina umzimba upholile ehlobo?
TO . Sebenzisa ikhabe, ikhukhamba, i-curd, amanzi kakhukhunathi, imifino enamaqabunga aluhlaza, u-anyanisi, amakhabe, amaqabunga e-mint kanye nesilimo esidliwayo esinamagatsha anamanzi.
