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Ubusika yisikhathi esijabulisayo kubantu bayo yonke iminyaka yobudala njengoba uKhisimusi noNyaka Omusha beseduze. Izinga lokushisa elibandayo lenza umuntu abe livila futhi ahlale phansi futhi amvimbele emisebenzini eminingi yangaphandle. Lokhu kungamema izingqinamba zezempilo ngenxa yemikhawulo ekusebenzeni ngokomzimba, imvamisa lapho abantu befuna ukuhlala ngaphansi kwezingubo zabo ngaso sonke isikhathi futhi bajabulele amasobho ashisayo.
Kulesi sihloko, sizoxoxa ngamanye amathiphu alula futhi alula okuhlala uphilile ngesikhathi sasebusika. Balandele futhi ujabulele isizini ngendlela engcono kakhulu.
Amathiphu Okudla
1. Faka uvithamini C
UVitamin C yi-antioxidant esiza ukukhulisa amasosha omzimba kanye nempilo yonke. Ukubandakanya ukudla okunothile kukavithamini c njengamalamula, iwolintshi, i-kiwi nesipinashi esidlweni kungasiza ukuvimbela umkhuhlane wasebusika, amakhaza nezinye izifo futhi kukugcine uphilile. [1]
2. Khulisa ukusetshenziswa kwamaprotheni
Amaprotheni ayizindlela ezinhle zokunciphisa ukusetshenziswa kwekhalori jikelele, lokho kwenyuka ngokungenhloso phakathi nobusika njengoba abantu bevame ukudla ukudla okuningi ukulwa nokubanda okubandayo ngemisebenzi embalwa yomzimba. Ukudla okunothe kakhulu kwamaphrotheni kuyanelisa ukulamba kwakho futhi kukunikeze ukusutha futhi ngenxa yalokho, kunciphise ukudla okuphelele kwekhalori.
3. Yidla ukudla okufudumele
Ukudla esikudlayo kuthinta ngqo izinga lokushisa lomzimba wethu. Ukudla ukudla okufudumele ebusika kungakunika ukuzwa kwemfudumalo futhi kuvimbele izinga lokushisa lomzimba wakho ukuba lingehli. Futhi zilungele ukukhulisa amandla okwenza imisebenzi yomzimba ngenkathi.
4. Ungakhethi ukudla okunzima
Esikhathini sasebusika, abantu bavame ukuba ngamavila futhi baswele uhlelo olufanele lokuzivocavoca. Lokhu kwenza umzimba uzizwe uvila futhi ubuthakathaka. Ukudla okunzima kunezela impilo engenampilo futhi kwandise amathuba okuthola isisindo nezinye izifo zempilo.
5. Ungaphuthelwa ngamanzi
Abantu bavame ukuphuthelwa ukuphuza amanzi anele ebusika okungaholela ezinkingeni eziningana zesikhumba nezempilo njengesikhumba esomile namatshe ezinso. [okubili] Gwema imikhuba enjalo njengoba umzimba udinga amanzi ukuze usebenze kahle noma kubanda. Sebenzisa okungenani izingilazi eziyisithupha zamanzi (amanzi afudumele ngokuzithandela) ukuze uhlale uphilile.
6. Faka izithelo nemifino eningi
Ukungeza izithelo nemifino ngaphezulu ekudleni kwakho njengezakhamzimba kuzo kungasiza ukukhuphula amasosha omzimba futhi kukuvikele ekutholeni isisindo. Gwema ukudla okunesitashi, okunoshukela, okusetshenzisiwe nokwenziwe ngamafutha ngoba anama-calories amaningi. [3]
7. Phuza ama-herbal teas
Ama-herbal teas ayenziwe ngamakhambi nezinongo ezinjenge-ginger, isinamoni, i-chamomile, i-licorice ne-thyme angcono kakhulu ukuhlinzeka ngempilo yasebusika. Zisiza ukulwa nokubanda futhi ziyizimangaliso kumasosha omzimba nezinye izimpawu ezibandayo ezifana nomphimbo nokukhwehlela. Gwema ukufaka ushukela kuma-herbal teas.
8. Yithi cha ekudleni okunamafutha
Ukudla okunamafutha kubangela ukwakheka kwamafutha okugcinwa emzimbeni. Uma kungekho ukuzivocavoca okwanele, amafutha agciniwe abangela izingqinamba eziningi zezempilo njengokukhuluphala, izifo zenhliziyo, i-cholesterol ephezulu nezinkinga zokugaya ukudla njengohudo nezifo zesisu.
9. Yidla izinongo ezinempilo
Izinongo zasebusika ezinjenge-turmeric, upelepele omnyama, isinamoni, i-ginger ne-fenugreek zinothile ngama-antioxidants angasiza enqubweni esheshayo yokwehlisa isisindo. Lezi zinongo futhi zivimbela ukubanda okuvamile futhi kungavimbela amasosha omzimba ekungasebenzi kahle. [4]
10. Iwayini lingazuzisa
Iwayini lingaba isithako esihle kakhulu sokupheka ngesikhathi sasebusika. Ukubhangqa iwayini kokudla okuthile okunjengesoso nenyama kungasiza ekukhuphuleni ukunambitheka kwesitsha. Ucwaningo lukhuluma ngemiphumela engaba khona yemithambo yegazi yewayini elibomvu lapho lifakwa phakathi nesikhathi sasebusika. Iwayini lilusizo empilweni yenhliziyo nasekujikelezeni kwegazi okufanele. [5] Kodwa-ke, vimbela ukusetshenziswa ngokweqile.
11. Faka ubisi lukakhukhunathi
Buyisela ubisi lukakhukhunathi phakathi nenkathi njengoba lujiyile futhi lunothe ngama-calories namafutha acid. Kungathatha isikhathi eside ukugaya futhi kubangele izinkinga zesisu njengokuqunjelwa noma uhudo. Esikhundleni salokho engeza ubisi olusikiwe noma i-yogurt ezitsheni zakho njengoba kungukukhetha okunempilo.
Amathiphu Wokuqina
12. Ukuzivocavoca njalo
Ukuvivinya umzimba kufanele kube yingxenye yendlela yokuphila, noma ngabe kuyisizini enjani. Ukuzivocavoca umzimba kusigcina sifudumele futhi kuthuthukisa imetabolism nokugeleza kwegazi emzimbeni, ngaleyo ndlela kuvimbele umkhuhlane wonyaka nezinye izifo ezingamahlalakhona. Yiya emakilasini e-yoga, shaya ijimu noma uzikhathaze ngokuzindla okuncane. [6]
13. Qala ngokuzifudumeza
Ngesikhathi sasebusika, imisipha ivame ukuqina ngenxa yokushisa okubandayo nokunyakaza komzimba okumbalwa. Ngakho-ke, ngaphambi kokuqala kokuzivocavoca umzimba, kungcono ukwenza ukufudumala kuqala, ikakhulukazi ukuvivinya umzimba okunamandla ukunciphisa ubungozi bokuphamba ngenxa yokuhamba okungazelelwe.
14. Qala ukuhamba ngebhayisikili
Izimoto zikhululekile futhi zithokomele futhi zingakuvimbela emakhazeni angaphandle, kodwa ukuhamba ngebhayisikili kuzokugcina ufudumele futhi ulungile futhi kuzokwenzela ubukhulu bomsebenzi wakho womzimba. Khumbula, ngaphambi kokuyoshayela ibhayisikili phakathi nobusika, zimboze kahle ngokugqoka amagiya okuzivikela. [7]
15. Gqoka imicu yokwenziwa
Lapho ujuluka ngesikhathi sokuzivocavoca, izingubo ezisebenzayo zikakotini zivame ukumunca izithukuthuku futhi zikushiye umanzi futhi ubanda, ngaleyo ndlela kwandise ingozi ye-hypothermia. Vikela lokhu ngokugqoka izingubo zokuzivocavoca ezenziwe ngemicu yokwenziwa njengoba zingabambi umswakama futhi zivimbele ukushisa komzimba wakho ekuweni.
16. Gqoka izingubo ezinombala omnyama
Umphumela wemibala ehlukene kumthethonqubo wokushisa uyimpikiswano. Kodwa-ke, ucwaningo oluningi luthi imibala emnyama ivame ukuncela ukushisa ngenkathi imibala ekhanyayo ikhombisa ukushisa. Ngakho-ke, khetha ukugqoka okokugqoka noma ijekethi elinombala omnyama ngenkathi uyokwenza imisebenzi yangaphandle yomzimba njengoba ingakusiza ukufudumele futhi uthokomele. Kungcono ukukhetha izembatho ezinamakhona acwayizayo uma wabelana ngemigwaqo nabashayeli bezimoto ukuze babonakale kahle. [8]
17. Vikela impumulo, izindlebe nezinzwane
Noma nini lapho izinga lokushisa lehla, umzimba uqala ukonga ukushisa namandla ngokunciphisa ukugeleza kwegazi kuye emaphethelweni afana nekhala, izindlebe nezinzwane. Lokhu kwesinye isikhathi kungaholela ekutheni kube nesithwathwa ezindaweni zomzimba ezibalulwe ngenhla. Ngakho-ke, kungcono ukumboza impumulo yakho ngesifihla-buso (njengoba futhi kuyisizini ye-COVID-19), izindlebe ezinezikhafu nezinzwane ezinezicathulo ngaphambi kokuphuma uyojima.
Ezinye Izeluleko Zempilo
18. Hlala uphethe i-sanitiser yesandla
Ubhadane lwe-COVID-19 lutheleleka izigidi zabantu emhlabeni jikelele. Ngokwelulekwa yi-WHO, i-CDC nezinye izikhungo eziningi zezempilo ezidumile, inhlanzeko yezandla nokugqoka izifihla-buso yizidingo ezimbili ezivelele zokuvimbela leli gciwane ukuthi lingasabalali. Njalo phatha i-sanitiser yesandla bese uyisebenzisa ngezikhathi ezithile, ikakhulukazi ngaphambi kokudla noma ukuthinta amehlo akho. [9]
19. Thola ilanga elanele
Ukukhanya kwelanga kuwumthombo omkhulu kavithamini D onikela emathanjeni aqinile nasempilweni yonke. Iphinde ibambe iqhaza elibalulekile ekulawuleni i-hormone ebizwa nge-serotonin enesibopho somoya omuhle, injabulo nenhlalakahle yomuntu. Thola ilanga elanele njengoba lisiza ukukugcina ufudumele kanye nokunikeza izinzuzo zezempilo ezidingekayo.
20. Gwema ukulala emini
Ukulala kusiza ukuphulukisa nokulungisa amaseli nezicubu ezilimele, kunciphise izehlakalo zezinkinga zempilo yengqondo njengokuxineka, futhi kwehlise ubungozi bezifo ezingamahlalakhona. Ukulala ebusuku kubaluleke kakhulu empilweni. Kodwa-ke, ubuvila nokushisa okubandayo kungadala ukulala ngokweqile emini okungaphazamisa ukulala ebusuku. Zivikele kokungaphambili ngokuzitika kweminye imisebenzi futhi ulale kahle ebusuku.
21. Gqoka izingubo zasebusika
Izingubo zasebusika ezinjengamajakhethi, ama-pullover, izikhafu kanye nezigqoko kusiza ukulahlekelwa ukushisa ngokweqile emzimbeni. Izingubo ezinjalo zenziwe ngoboya futhi zikunikeze umuzwa wokufudumala nobumnandi ebusika. Uma uhlushwa yizinhlungu ezihlangene ezibandayo ebusika, izingubo zasebusika zingasiza ekuvikeleni izinkinga ezihambisanayo.
22. Amafutha ngaphambi kokugeza
Ukugcoba ngaphambi kokugeza kusiza ukuvala umswakama esikhunjeni futhi kuqinisekise ukuthi awekho umswakama omningi osuka esikhumbeni ngesikhathi sokugeza. Ungakwenza lokhu ngokusebenzisa uwoyela womzimba noma umane, uwoyela kakhukhunathi noma lwesinaphi ngaphambi kokugeza.
