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Ukugcina indlela yokuphila enempilo kuyinselele kubo bonke. Ngomsebenzi wesikhathi esigcwele kanye nezibopho zomndeni, kuba nzima ngabantu ukuthi bagxile empilweni enempilo. Futhi, ngenqwaba yezeluleko zochwepheshe ezitholakalayo, ukukhetha okungcono kakhulu kuvame ukudideka.
Siyazi ukuthi izinto ezincane kwesinye isikhathi zingawenza kanjani umehluko omkhulu. Ngokunjalo, ukulandela izeluleko ezimbalwa ezilula nezempilo kungakusiza uphile impilo enempilo futhi engenazo izifo.
Kulesi sihloko, sizoxoxa ngamathiphu alula angama-74 ezempilo asekelwa ubufakazi besayensi.
Bheka futhi ubalandele ukuze ube nempilo engcono yakho nomndeni wakho.
Ukuphila kahle
1. Thatha Ukukhanya Kwelanga Ekuseni
Ukukhanya kwelanga ekuseni kuwumthombo omkhulu kavithamini D. Le vithamini ithuthukisa impilo yamathambo, isekela imetabolism, ivimbela izifo zesikhumba futhi ihlotshaniswa nokukhishwa kwe-serotonin yempilo enhle yengqondo. [1]
2. Hamba ngezinyawo
Ukuhamba ungenazicathulo kuyindlela yokwelapha yemvelo yazo zonke izinhlobo zezinkinga zonyawo. Ithuthukisa ukulinganisela komzimba, ukuqwashisa namandla. Ukuhamba ungafaké zicathulo kuqinisa okhalweni lwakho, amadolo nendawo ephansi emuva.
3. Hlela usuku lwakho
Ukuhlela usuku lwakho kukusiza ukuthi ugxile ezintweni ezibalulekile ngaphandle kokuchitha isikhathi. Uhlelo olufanele lolo suku luzothuthukisa umkhiqizo wakho kanye nokuphathwa kwesikhathi. Izokwengeza ukwakheka empilweni yakho futhi ikugcine unamandla.
4. Yenza Ukuzivocavoca Ekuseni
Isikhathi sosuku sithonya kakhulu emiphumeleni yokuzivocavoca. Lapho ukusebenzisa kwenziwa ekuseni, indingilizi ye-circadian (iwashi lomzimba lomzimba) isiza ukulawula imisebenzi eminingi yomzimba ngokuqhathaniswa nokusebenza kwakusihlwa. Futhi, ukuzivocavoca okwenziwe endaweni yokuzila ekuseni kuyasebenza ekwehliseni isisindo. [okubili]
5. Yiba Nomusa Kuwe
Ukuzenzela ubungane nokuzenzela umusa kunezinzuzo eziningi ezingokwengqondo nezempilo. Kuyasiza ekwamukeleni nasekuziqondeni ezikhathini ezinzima nezinzima. Ucwaningo luthi ukuzibandakanya kanye nokucabangisisa kwenza umuntu enze izinto ezilungele impilo yakhe njengokuya egijima nokudla okunempilo. [3]
6. Hleka Phezulu
Ucwaningo lukhombisile ukuthi ukuhleka kunomthelela omuhle enhlalakahleni engokwengqondo nengokomzimba yomuntu. Isebenza njenge-immunoenhancer futhi isebenza kahle ngamakhemikhali okucindezela. Ukuhleka kunomthelela oqinile kumaseli wemvelo we-cytotoxicity. [4]
7. Funda Okuthile Okusha Nsuku Zonke
Ukufunda izinto ezintsha nsuku zonke kusiza ukuthuthukisa ikhwalithi yempilo. Ikhono lokufunda noma lokuthola amakhono amaningi lisiza ekwenzeni ngcono ukusebenza kwengqondo, ikhono lengqondo, ukusebenza kokubuka namanye amakhono. [5]
8. Hlakulela Isimo Sengqondo Esiqondile
I-Positive psychology iyindlela eyiyo yokuphila impilo enempilo nejabulisayo. Ucwaningo lukhombisa ukuthi ukucabanga okuhle kuhlotshaniswa nempilo enhle ngezindlela eziningi. Ngomqondo omuhle, inhlalakahle yomzimba, yengqondo nengokwenhlalo yomuntu iyaxhunyaniswa ebasiza ukuba baphile impilo enempilo futhi ende. [6]
9. Zibekele Imigomo Emincane
Ukubeka izinhloso nokuhlelela izenzo umkhuba wokuphila onempilo wokukhuthaza impilo enhle. Zibalulekile ekugugeni okunempilo njengoba zibambezela ukuqala kwezifo ezihlobene nobudala njengokuwohloka komqondo, ukwehla kwengqondo noma ukukhubazeka ngokomzimba. Ukuzibekela imigomo emincane kukhuthaza nengqondo nomzimba ophilile, ikakhulukazi kubantu abangaphezu kweminyaka engama-50. [7]
10. Nikeza Usizo Kwabaswele
Ukunikeza abaswele usizo olukhulu isenzo somusa. Kungaba ngumnikelo omncane noma umsebenzi wokupha noma ukwabiwa kokudla, injabulo noma umuzwa wenjabulo oza nezenzo ezinjalo kudala umthelela omuhle empilweni yethu. Umusa usiza ekunciphiseni ukucindezeleka okulungele inhlalakahle engokomzwelo yomuntu.
11. Gcina Ubuhlobo Obuhle Komphakathi
Ucwaningo oluningi lukhombisa ukuthi ubudlelwane obuhle kwezenhlalo buxhunyaniswe nengozi engezansi yezinkinga zempilo yengqondo, ikakhulukazi ukucindezeleka. Ukwesekwa kwezenhlalo kunciphisa ubungozi bokufa kwabantu, kubiza izindleko futhi kuthuthukisa inhlalakahle yomuntu. [8]
12. Nikeza Isikhathi Kumndeni Wakho Nabangane
Ucwaningo oluningi lukhombisa ukuthi ukuchitha isikhathi nomndeni wakho nabangane kubalulekile empilweni yengqondo nasenhlalakahleni yomuntu. Iyanciphisa ukucindezeleka, ikhuthaze imicabango emihle, ithuthukise imizwa futhi ithuthukise neminye imisebenzi yomzimba. Ukuchitha isikhathi nomndeni nakho kuhle ebudlelwaneni.
13. Zijwayeze Ukubonga
Ukubonga kuyisenzo sokubonga. Ezifundweni eziningi, ukubonga kuxhumene nomuzwa wenhlalakahle jikelele. Kungumkhuba omuhle we-psychotherapy nezindlela ezilula zokuthuthukisa impilo yengqondo. Ukubonga kudala imizwa emihle, kwakha ubudlelwane obuqinile futhi kuthuthukise impilo yonke.
14. Ungalokothi Ulale Ulaka
Ukulala ebusuku kusiza abantu ukuthi bacubungule imininingwane yosuku lwabo futhi bayigcine njengenkumbulo. Kuvame ukuphakanyiswa ukuthi ungalali uthukuthele, ngoba uma senza njalo, ingqondo yethu izogcina lezi zinkumbulo ezimbi futhi yenze kube nzima ngathi ukukhohlwa ezikhathini ezizayo.
15. Thola Isilwane
Ukwelashwa kwezilwane kubangela ukwehla kwezinkinga zengqondo njengokucindezeleka, ukuzihlukanisa, i-schizophrenia kanye nesithukuthezi. Ocwaningweni, impilo yonke yabaninizilwane ezifuywayo yahlolwa kwatholakala ukuthi babesengozini ephansi yezifo zenhliziyo, umfutho wegazi ophakeme kanye nokukhuluphala ngokweqile ngenxa yemisebenzi yomzimba ebandakanya ukuhamba kwezinja noma ukuqeqeshwa. [9]
16. Yenza Ingadi
Ingadi ihlanganisa imisebenzi yomzimba nokuchayeka kwimvelo nokukhanya kwelanga. Ukuchitha isikhathi esiningi uzungeze izihlahla nezitshalo kuthuthukisa ukutholakala komoya-mpilo ngenkathi ukukhanya kwelanga kuhlinzeka ngovithamini D. Ucwaningo luthi ukulima nokunisela izitshalo kwandisa imizwa yozwelo futhi kwehlise ukudangala nokukhathazeka. [10]
17. Funda Umculo Wakho Owuthandayo
Ukudlala izinsimbi zomculo kuthuthukisa imisebenzi yokuqonda futhi kwakha ukuxhumana okuqinile phakathi kwamakhono emoto nezinqubo zezinzwa. Ukuqeqeshwa okunjalo kunezinzuzo zezempilo zesikhathi eside, ngokomzimba nangokwengqondo. [ishumi nanye]
18. Thatha amaholide
Amaholide amafushane anomthelela wesikhathi eside enhlalakahleni nasempilweni yethu. Indawo yokusebenza ithathwa njengembangela enkulu yengcindezi eholela kokunye ukukhubazeka kwezempilo. Ubufakazi bubonisa ukuthi ukuhamba okuncane kanye noma kabili ngenyanga kungasiza ekululameni kusuka ekuphenduleni okungapheli komthwalo kanye nasekucindezelekeni okuphansi, kuthuthukisa imizwa emihle futhi kuthuthukise ikhwalithi yokulala. [12]
19. Zongele Isikhathi Sakho
Kushiwo ngokufanele ukuthi ukuchitha isikhathi esithile nawe isikhathi esisetshenziswe kahle. Ukuchitha isikhathi sisodwa kusiza ukukhulula izingqondo zethu futhi sigxile ezintweni ezibaluleke ngempela. Kusivumela nokuba sibe nobuciko futhi sikhulise ukuzethemba kwethu.
20. Yeka Ukukhathazeka Ngezinto Ezincane
Ukukhathazeka ngezinto ezincane kuvame ukuholela ekukhathazekeni okuthi kwesinye isikhathi kube nzima kakhulu futhi kudale ukucindezeleka. Siyazi izingcindezi eziningi nezinkinga empilweni kusenza sikhathazeke ngazo. Kodwa-ke, ngokuguqula ukugxila kwethu namandla ethu ezintweni ezibalulekile nezibalulekile empilweni, singanciphisa ukukhathazeka kwethu ngezinto ezincane ezingabalulekile.
21. Zibandakanye Emisebenzini Oyithandayo
Ukuhlanganyela emidlalweni yethu esiyithandayo, izinto esizithandayo noma imisebenzi ethile kunezinzuzo eziningi ezingokwengqondo. Basisiza ekululameni ekucindezelekeni esihlangana nakho empilweni yethu yansuku zonke. Ukuzilibazisa kuthuthukisa imizwa emihle futhi kuvumela umuntu ukuthi avuselele ingqondo yakhe, ethinta ngqo impilo yomzimba. [13]
Ukudla
22. Qalisa usuku lwakho ngeti engamakhambi
Ama-herbal teas afana nohlaza oluhlaza, ujinja, i-peppermint, i-hibiscus nelamula yiziphuzo ezidumile ezigcwele ama-antioxidants, ama-polyphenols kanye nezakhi zomzimba eziningi. Basiza ukuvimbela izifo eziningi ezingamahlalakhona ezifana nomdlavuza, isifo sikashukela nezifo zenhliziyo. [14]
23. Gwema Iziphuzo Ezinoshukela
Ucwaningo luthi iziphuzo ezinoshukela kungenzeka zidale ukukhuluphala, isifo sikashukela nezinye izinkinga zempilo, ikakhulukazi ezinganeni. Iziphuzo ezinoshukela njengeziphuzo ezibandayo zinama-calories amaningi nokuqukethwe ushukela. Yize zikulungele ukufuthwa, ukudla kwazo okuphezulu kungakhuphula isisindo somzimba kanye nengozi yezifo ezingamahlalakhona. [ishumi nanhlanu]
24. Faka Amantongomane Ekudleni Kwakho
Amantongomane afana nama-alimondi, ama-walnuts, amakinati kanye nama-pistachio agcwele izakhi zomzimba ezithuthukisa umzimba wethu futhi zivimbele izifo zenhliziyo. Futhi zingumthombo omuhle kakhulu wama-amino acid namaprotheni asiza emisebenzini ehlukahlukene yomzimba. [16]
25. Qeda Izithelo Nemifino
Imihlahlandlela Yezokudla iphakamisa ukuthi isigamu sepuleti kufanele sigcwaliswe ngezithelo nemifino. Ziwumthombo omkhulu wamandla, ama-micronutrients, ama-phytochemicals kanye nama-antioxidants. Ukusetshenziswa kwezithelo nemifino kuxhumene nengozi engezansi yezifo eziningi ezifana nezifo zenhliziyo nomdlavuza. [17]
26. Hlafuna Ukudla Ngokufanele Ngaphambi Kokugwinya
Ukuhlafuna ukudla kaningi ngaphambi kokugwinya kuyisu elisebenzayo lokwehlisa ingozi yokukhuluphala. Ukuhlafuna kahle kusiza ekulawuleni isifiso sokudla futhi kunciphise nezinga lokudla. Ngakho-ke, kungaba yindlela ephumelelayo yokwehlisa isisindo futhi uhlale uphilile. [18]
27. Imikhiqizo Yenyama Ayimibi Empilweni Yakho
Ukuhamba i-vegan kuyilungele impilo, kepha imikhiqizo yenyama (ngenani elithile) ibaluleke ngokulinganayo emzimbeni. Ukudla okuvela emithonjeni yezilwane njengezinhlanzi, izinkukhu noma inyama ebomvu kungumthombo obalulekile wevithamini B12, i-omega-3 fatty acids namaprotheni, atholakala ngamanani aphansi emithonjeni ye-vegan.
28. Nciphisa Ukudla Kwakho Kwekhofi
Ikhofi yisiphuzo esidliwe kakhulu ngenxa yezinzuzo zalo eziningana zezempilo, ukunambitheka okumangazayo nephunga. Kodwa-ke, ukusetshenziswa kwayo kakhulu kungayilimaza impilo futhi kubangele ukuqwasha, ukwethuka nokuhlanza. Futhi akukuhle ngamanani amakhulu ngesikhathi sokukhulelwa. [19]
29. Qeda Izinhlanzi Ezinamafutha
Ukusetshenziswa kwezinhlanzi ezinamafutha kabili ngesonto (30-40 g) kunconyelwa abantu abaphilile ngongoti bezokwelapha. Ama-omega-3 fatty acids kulezi zinhlanzi ezinamafutha asiza ekunciphiseni ubungozi bezifo zenhliziyo nezinye izifo zemetabolic. [amashumi amabili]
30. Ungaphuthelwa Ama-Probiotic
Ama-Probiotic, njengeyogathi, abalulekile ekugcineni impilo ye-microbiota yamathumbu, ukunciphisa isifo sohudo, ukwehlisa i-serum cholesterol nokukhulisa amasosha omzimba. Kuyasiza nokulawula umfutho wegazi ophezulu. [amashumi amabili nanye]
31. Zifafaze (Ngisho Ngemuva Kokuphuza Utshwala)
Ukugcina umzimba unamanzi amaningi kusiza ukugcina ukulingana kwamanzi ne-electrolyte emzimbeni nokuvikela izifo ezingathathelani ezihlobene nokudla okunjengesifo sikashukela (Uhlobo 2), isifo se-metabolic kanye nokukhuluphala. [22] Ungakhohlwa ukuphuza amanzi ngemuva kokuphuza utshwala ngoba utshwala buyisidakamizwa esinamandla esikhipha uketshezi emzimbeni.
32. Yenza Ukudla Okunengqondo
Ukudla ngengqondo kubalulekile njengokuzivocavoca umzimba. Kuyasiza ukuguqula indlela yokuziphatha nokudla kumuntu. Lo mkhuba oyisisekelo uhilela ukunaka ukudla kwethu ngaphandle kokwahlulela. Ukudla ngokucophelela akukhona okokwehlisa isisindo kepha ukusiza umuntu ajabulele ukunambitheka nesikhathi sokudla ngobukhona babo obugcwele ukuze abe nokudla okuhle. [2. 3]
33. Yidla Ukudla okunothe ngeFayibha Ukuze Uhlale Ugcwele Isikhathi Eside
Ukudla okune-fiber enjengezithelo, imifino, okusanhlamvu okuphelele nokusanhlamvu kungukudla okunomthamo omkhulu okuthatha isikhathi eside ukugaywa ngamathumbu. Ngakho-ke, kugcina umuntu egcwele isikhathi eside futhi kuvimbela ne-spike engazelelwe yeglucose emzimbeni.
34. Suka Ekudleni Okungenamsoco
Izifo eziningi ezinjengokushaywa unhlangothi, ukukhuluphala ngokweqile, umdlavuza nesifo sikashukela zibangelwa ikakhulu yimikhuba engemihle yokuphila. Ucwaningo lukhombisa ukuthi eMelika, ukudla okusheshayo, okungenamsoco kanye nokwenziwe kuvame ukubulala inani eliphakeme labantu kunokubhema ugwayi. Ukudla okunempilo nokuzivocavoca umzimba kuyizindlela ezingcono kakhulu zokuphila impilo engenazo izifo. [24]
35. Gwema AmaCarbohydrate Alungisiwe
Ama-carbohydrate acwengekile (acutshunguliwe / ama-carbs alula) yizinhlamvu ezihlanjululwe noshukela okususwe kuwo izakhamzimba nofibre. Ziwumthombo omuhle we-carb kepha ukusetshenziswa kwazo kufanele kukhawulelwe. Ukusetshenziswa okuphezulu kwe-carbs elicwengekile kuxhunyaniswe kakhulu nomfutho wegazi ophezulu, uhlobo lwesifo sikashukela 2 kanye nezifo zenhliziyo. [25]
36. Amafutha Agcwele Ahle
Ngokungafani namafutha adluliswayo, amafutha agcwele ukudla okugculisayo kakhulu okunciphisa izifiso, ukukhulisa umzimba nokusiza ekwehliseni isisindo. Kodwa-ke, kufanele isetshenziswe ngokulinganisela ukugwema ubungozi bokukhuluphala nezifo zenhliziyo. [26] Amafutha agcwalisiwe afaka izingxenye ezisikiwe ezinamafutha zemvu / yenkomo, imikhiqizo yobisi enamafutha amaningi kanye nenkukhu emnyama.
37. Amakhambi Nezinongo Ziyingxenye Ebalulekile Yokudla
Amakhambi nezinongo ezifana nama-clove, ujinja, ugarlic, isinamoni, i-turmeric kanye ne-cardamom kunothe ngamakhemikhali e-phenolic kanye nama-antioxidants. Ukusetshenziswa kwazo njalo ngamanani amancane kuxhumene nokwehliswa kwezifo ezinjengomdlavuza, izifo zokuphefumula nezinkinga zenhliziyo. [27]
38. Gwema Amafutha eTrans
Amafutha eTrans atholakala ngokwemvelo ngamanani amancane enyameni nasobisini. Ngokwezimboni, kutholakala ngokuqinisa uwoyela ketshezi ube ngamafutha aqinile empilo eshalofini enkulu. Ukusetshenziswa kwamafutha eTrans kufanele kulinganiselwe ngoba kungakhuphula ubungozi bomdlavuza wekoloni, ukungezwani komzimba, ukuphazamiseka kohlelo lwezinzwa nokukhuluphala. [28]
39. Uncamela Ukupheka Ukudla Kwakho
Ukudla okuphekwe ekhaya yizimpawu ezibalulekile zempilo ye-cardio-metabolic ethuthukisiwe efaka amazinga e-glucose athuthukisiwe, i-cholesterol ephansi kanye nempilo enhle yenhliziyo. [29] Ukuzipheka kukwenza ugcine ukulawula izithako eziyingozi empilweni yakho.
40. Qaphela Amasaladi angenampilo
Amasaladi enziwe ngoqathe, i-kale, utamatisi, ukwatapheya, ukhukhamba athathwa njenganempilo, ikakhulukazi uma uzama ukunciphisa isisindo. Kodwa-ke, kwesinye isikhathi izindawo zokudlela zengeza ushizi, okokugqoka isaladi nenyama ethosiwe ngaphezulu kwazo ezandisa ukondliwa kwekhalori. Khetha inyama eyosiwe esikhundleni sokuthosa bese ubacela ukuthi bafake ushizi noma okokugqoka isaladi eceleni.
41. Faka Imbewu Enempilo Ekudleni Kwakho
Imbewu yokudla enjengembewu yethanga, imbewu ye-chia nembewu yefilakisi iwumthombo omkhulu we-fiber, ama-antioxidants, amaminerali kanye namavithamini. Ziyaziwa ukuvimbela izifo zenhliziyo, ukwenza ngcono ukugaya ukudla, ukulawula i-cholesterol nokuphatha isifo sikashukela. [30]
Ezempilo
42. Ukushaya indlwabu Kuhle
Ukushaya indlwabu kuhle empilweni yezocansi enempilo. Ithuthukisa impilo yezocansi, inciphisa ukudluliswa kwama-STD, ikhuthaza ukusondelana futhi yehlise ukukhulelwa okungafuneki. [31] Ukushaya indlwabu kuphinde kudedele ama-endorphin, ikhemikhali elehlisa ubuhlungu futhi elinciphisa ukucindezeleka.
43. Lala Ngakwesobunxele Sakho
Ucwaningo luthi ukulala ohlangothini lwesobunxele nekhanda liphakanyisiwe kusiza ekwehliseni i-reflux yesisu okuyiyona imbangela enkulu yesilungulela, ukuqunjelwa kanye nokucasuka kwepayipi lokudla ngenxa ye-asidi yesisu. [32]
44. Ukuzindla Kuyikhambi Elihle
Ukuphumula okutholwa ngemuva kokuzindla kunezinzuzo zezempilo zokwelapha kanye neprophylactic. Luhlobo lokuzivocavoca olusiza ukukhuthaza impilo yengqondo, linciphise ukuguga, luthuthukise isifuba somoya kanye nengozi yezifo eziningi ezingamahlalakhona. Faka ukuzindla emikhubeni yakho yokuphila ukuze uthole imiphumela engcono. [33]
45. Yiba Nempilo Enhle Ungabi Mncane
Ukuba nempilo akusho ukuba mncane noma ube mncane. Ukulahlekelwa amafutha esiswini kuyisici esibalulekile sokulahlekelwa kwesisindo njengoba isisu esikhukhulayo sihlobene nokukhuluphala kanye nezifo ze-metabolic. Ngakho-ke, yehlisa isisindo kodwa ungazinciphisi izakhi zomzimba ezibalulekile ngokuzilambisa.
46. Musa Ukuxubha Masisha Emva Kokudla
Ngemuva kokudla iziphuzo / ukudla okune-asidi noma okukhukhulayo, umuntu kufanele agweme ukuxubha amazinyo ngokushesha. Lokhu kudla kuthambise koqweqwe lwawo nokuxubha kuvame ukonakala kubenze buthaka. Linda okungenani isigamu sehora noma ihora elilodwa ngemuva kokudla. [3. 4]
47. Ukuqabula Kukhulisa Umzimba
Ukuqabula akusona nje isenzo sothando kepha futhi kunezinzuzo eziningana zezempilo. Ukissing usiza ukunciphisa ukucindezeleka, wehlise amazinga e-cholesterol, wandise ukukhiqizwa kwama-neurotransmitters futhi kukhulise ukuzivikela komzimba. Kubangela amaphuzu obumnandi bobuchopho futhi kwenza umuntu ajabule.
48. Prakthiza iYoga
I-Yoga inezinzuzo ezimangazayo zokwelapha. Ukwenza i-yoga nsuku zonke kuthuthukisa yonke imisebenzi yomzimba. Iphinde ithuthukise ukusebenza kobuchopho okugcina zonke izinkinga zengqondo. I-Yoga kufanele isetshenziswe njengenkambiso yokuphila, hhayi ukuzivocavoca umzimba kuphela. [35]
49. Gwema Ukuvezwa Ukukhanya Okuluhlaza okwesibhakabhaka Ebusuku
Umakhalekhukhwini noma izinto zikagesi zithumela ukukhanya okuluhlaza okwesibhakabhaka okwehlisa uketshezi lwe-melatonin. Lokhu kuthinta umjikelezo wokulala nokuvuka okuphazamisa ukulala kwethu.
50. Floss Okungenani kanye ngosuku
I-Dental floss ibalulekile ekuphatheni izifo zomlomo ezinjengezimbotshana, i-gingivitis noma i-periodontitis. Kuwumkhuba omuhle wokuhlanzeka ngomlomo ukugcina impilo yomlomo nokuxhasa izicubu zamazinyo. [36]
51. Gcina Isimo Sokuhlala Esihle
Kunzima ukugcina ukuhlala komzimba okuhle ngenkathi usebenza phambi kwamakhompyutha isikhathi eside. Izikhundla zomzimba ezingalungile zingadala ubunzima bemisipha, ubuhlungu noma iqolo. Yenza izindlela zokugcina ukuma komzimba wakho usesimweni esifanele ukunciphisa ubunzima bezicubu, intamo nengxenye engemuva yomzimba. [37]
52. Phuza Amanzi Ngaphambi Kokudla Konke Ukwehlisa Isisindo
Ucwaningo lukhombisa ukuthi ukuphuza cishe u-500 ml wamanzi okungenani imizuzu engama-30 ngaphambi kokudla kusiza ekulawuleni isisindo. Amanzi anciphisa isifiso sakho sokudla futhi asiza ukushisa ama-calories uma usetshenziswa ngaphambi kokudla. [38]
53. Lala ngokwanele
Ukulala kuyinto ebaluleke kakhulu empilweni nasentuthukweni yakho. Kuyasiza ukugcina ubuchopho nokusebenza komzimba jikelele. Ukuphazamiseka ebuthongweni kubangela izinkinga ezihlobene nemetabolism, amasosha omzimba, ukuguquka kwezakhi zofuzo, ukulawulwa kwamahomoni nokunye okuningi. [39]
54. Gwema Amakheshi Futhi Thatha Izitebhisi
Ucwaningo lukhuluma ngokuhlangana phakathi kwezitebhisi ezihambayo nokunciphisa ingozi yokushaywa unhlangothi, isifo sikashukela nomdlavuza wamaphaphu. Ukuhamba ngezitebhisi kusiza ekushiseni ama-calories, ukuqinisa imisipha yezitho ezingezansi, ukugcina ukuma komzimba, ukuvimbela i-osteoporosis nezifo zengqondo. [40]
55. Ukuvivinya umzimba kakhulu kuyalimaza umzimba
Ukuzivocavoca umzimba kubalulekile emqondweni nasemzimbeni ophilayo nasekuvikeleni izifo eziningi, kokubili ngokwengqondo nangokomzimba. Kodwa-ke, ukuba umlutha wokuvivinya umzimba kungawuthinta kabi umzimba. Kunomkhawulo othile emisebenzini yomzimba ngokuya ngeminyaka yomuntu nesimo sempilo. Ukuvivinya umzimba kakhulu kungadala ukulimala emithanjeni, kwehle i-libido futhi kudabule izicubu zomzimba. [41]
56. Phumula Uma Ugula
Ukuphumula kungumqondo wesayensi enakekelayo nento ehlobene nempilo. Lapho umuntu egula, ukuphumula kusiza ukuqala kabusha ukusebenza komzimba wabo futhi kusiza ekutholeni ngokushesha. Akunakubekwa engcupheni njengoba kungasenza sibe sibi isimo sezokwelapha. [42]
57. Nweba Nweba Nweba
Ukwelula ngaphambi nangemva kokuzivocavoca noma ngezikhathi ezithile kukhulisa ukuhamba kwemisipha namalunga futhi kunciphise ukuqina kwemisipha. Ngakho-ke, lapho usuzokwenza umsebenzi oqinile noma ukuzivocavoca umzimba, ukwelula kusiza ukuvimbela ukuqina kwemisipha nokudabuka ngenxa yokuhamba komzimba okungazelelwe. [43]
58. Gcina Isheke Ocingweni Lwakho
Ukugcina umjikelezo okhalweni omuhle kanye nesisindo esihle somzimba kubalulekile. Ukwanda kokukhuluphala esiswini kwandisa ingozi yokuhlaselwa yisifo senhliziyo. Ukukhuluphala ngokweqile kuyimbangela enkulu yokwenyuka komjikelezo okhalweni obuye uhlotshaniswe nezifo eziningi ezifana ne-atherosclerotic (ukwakheka kwamafutha emithanjeni), izifo ezi-prothrombotic nezivuvukalayo. [44]
59. Yenza Ukuzivocavoca Okulungele Ideski Ehhovisi
Ukuhlala isikhathi eside ehhovisi kungakudalela iqolo, ubuhlungu bentamo nezinye izinkinga zomzimba. Ukuqina kungatholakala kunoma yisiphi isimo. Yenza izivivinyo ezenzelwe ideski ezifana nokuphakama kwengalo, ukuphakamisa ithole, ukugoqa kwentamo nokujikeleza kwengalo ngezikhathi ezithile. Ungahamba futhi uye ehhovisi noma upake kude nehhovisi ukuze ukwazi ukuhamba izinyathelo ezengeziwe nsuku zonke.
60. Zenzele Imisebenzi Yasekhaya
Ukwenza imisebenzi yasendlini kuyizindlela ezinhle kakhulu zokufaka okunye ukusebenzisa. Zisebenza ngempumelelo njengokuzivocavoca kwe-cardio. Imisebenzi yasendlini ifaka phakathi ukuwasha izingubo, ukushanela, ukukorobha phansi, ukuhlanza izitsha nokunye okuningi. Basiza ukugcina imvelo ihlanzekile kanye nokushisa inani eliphakeme lama-calories. [Isine. Isihlanu]
61. Yeka Ukubhema
Ukubhema kuyimbangela evame kakhulu yokufa kwabantu ngaphambi kwesikhathi emhlabeni wonke. Ukuyeka ukubhema noma ukusebenzisa i-nicotine ikakhulukazi kuvimbela ingozi yezifo ezihlobene namaphaphu nezomlomo. Ukuyeka ukubhema noma nini kunenzuzo. Yize kudinga ukuzithiba okuningi, imiphumela iba ngcono impilo nempilo ende. [46]
62. Khuluma Nabanye Uma Uzizwa Ucindezelekile Isikhathi Eside
Abantu bavame ukudideka ngegama elithi 'ukudabuka' nelithi 'ukudangala'. Lesi sakamuva ukugula ngengqondo okungathinta imisebenzi yomuntu yansuku zonke. Ukudangala kungaphazamisa nendlela yakho yokulala, imikhuba yokudla namakhono engqondo. Khuluma nabanye noma uthintane nodokotela wezifo zengqondo ukuze uthole ukwelashwa kusenesikhathi.
63. Musa Ukuphuza Utshwala Noma Uncamele Ukuphuza Okulingene
Ukuphuza ngokulinganisela noma ukungaphuzi nhlobo kusigcina kude nezifo eziningi, ikakhulukazi lezo ezihlobene nenhliziyo. Ukuphuza ngokweqile kungadala i-cirrhosis yesibindi noma i-hepatitis enotshwala. IKomidi Eliluleka Ngezinkombandlela Zokudla liphakamisa iziphuzo ezingaphansi kwesisodwa noma ezimbili ngosuku ngabesifazane nabesilisa ngokulandelana. Kodwa-ke, imihlahlandlela iyahluka kuwo wonke umhlaba, kuya ngempilo nobudala bomuntu. [47]
64. Nciphisa Amafutha Esisu
Ucwaningo luveza ukuthi ukuncipha kwamafutha esiswini kuhlotshaniswa nokwehliswa kwezifo zenhliziyo. [48] Ezinye izinto eziyingozi emafutheni esisu ukungazweli kwe-insulin (isifo sikashukela), umfutho wegazi ophezulu kanye nesifuba somoya.
65. Ungazibulali Ngendlala Ukwehlisa Isisindo
Abantu bavame ukuzilambisa ukuze banciphise isisindo, okuwumbono omubi ngokuphelele. Indlala ibeka umzimba kumodi yendlala lapho iqala khona ukugcina amafutha omzimba. I-metabolism yomzimba nayo iyehla, ngakho-ke uma udla ukudla kamuva, esikhundleni sokukucubungula, umzimba uyakugcina okwandisa amafutha omzimba wakho. Ngakho-ke, esikhundleni sokulamba, khetha ukudla ukudla okune-fiber nokudla okuncane izikhathi ezingama-4-5 ngosuku.
66. Hlala Ukhuthele
Ukuhlala usebenza kuyingxenye ebalulekile yokukhuthaza impilo nokuvikela izifo. Izinzuzo zayo zingaphezu nje kokugcina isisindo esinempilo. Ucwaningo lukhombisa ukuthi ukuvivinya umzimba kunganciphisa amathuba okushaywa unhlangothi, isifo sikashukela, umdlavuza wamathumbu, ukudangala kanye ne-metabolic syndrome futhi kukhombise imithelela emihle emaphethini wokulala nobukhulu bamathambo. [49]
67. Gqoka Izibopho Ezikhululekile
Izintambo eziqinile zixhumene nengcindezi ye-intraocular (ingcindezi eya ngaphakathi esweni). Kubantu abadala abaphilile, ingakhuphula ingcindezi ye-intraocular ngenkathi isezigulini ze-glaucoma, ingasenza sibe sibi kakhulu isimo futhi idale ubunzima ekuphathweni kwayo. [amashumi amahlanu]
68. Gwema Ukugqoka Izingubo Eziqinile
Izingubo eziqinile zidala izinkinga eziningi zempilo. Isibonelo, amabhulukwe aqinile angadala izinkinga ekugayekeni nasekubeni ndikindiki ezindaweni zethanga kuyilapho izinduku eziqinile noma amahembe kungadala ubuhlungu esifundeni sesifuba nobunzima ekuphefumuleni.
69. Gcina Amapheya Amabili Ezicathulo
Kuvame ukuphakanyiswa ukugcina okungenani izicathulo ezimbili noma ngaphezulu. Lokhu kwenzelwa ukugcina inhlanzeko enhle yezinyawo, ikakhulukazi uma unezinyawo ezijulukayo. Kwesinye isikhathi, ukujuluka okunqwabelene ezicathulweni ngeke kuthole isikhathi esanele sokomisa okuholela ekuthelelekeni noma ezicathulweni ezinukayo. Ukuvimbela lokho, qhubeka ushintsha izicathulo ngezinye izinsuku ukuze elinye iqembu lithole isikhathi esanele sokomisa.
70. Thatha Ukugeza Okufudumele
Ukugeza okufudumele noma ishawa esishisayo kunomphumela opholisayo emzimbeni. Ixegisa isimiso sezinzwa futhi ithuthukise ukuhanjiswa kwegazi emzimbeni wonke. Ukugeza emanzini afudumele nakho kudambisa izimpawu zomkhuhlane, kwehlisa imisipha futhi kwehlise umfutho wegazi.
71. Iya Kwe-Aromatherapy Noma Emassage Yomzimba
I-Aromatherapy ne-massage yomzimba kuyizindlela zokwelapha noma zokuphumula lapho kusetshenziswa khona amafutha abalulekile noma izitshalo zezitshalo ukuthuthukisa inhlalakahle yomqondo nengokwenyama yomuntu. Basiza ukuphatha ubuhlungu, ukucindezeleka, ukukhathazeka nokuthuthukisa ikhwalithi yokulala. [51]
72. Ungalokothi Uphuthelwe Ukuqokwa Kodokotela Wakho
Ukuhlolwa njalo kusisiza ukuthi sazi kabanzi ngempilo yethu. Kuyasiza ekuvikeleni ubungozi bezifo eziningi ngokuzithola zisencane ukuze sikwazi ukuthola ukwelashwa kusenesikhathi. Ngakho-ke, kuyalulekwa ukuthi ungalokothi uphuthelwe ukuqokwa kukadokotela ngoba kusiza ukwandisa isikhathi sempilo yakho futhi kuthuthukise impilo enhle.
73. Jabulela Izinzuzo Zamafutha Abalulekile
Amafutha abalulekile aphephile futhi ayasebenza futhi angasetshenziswa ngezindlela eziningi. Zisetshenziswa kabanzi ekuphathweni kwengcindezi nasekuphumuleni komzimba. Kunezinhlobonhlobo zamafutha abalulekile atholakala njenge-lemon, i-lavender, i-peppermint, isihlahla setiye ne-rosemary. Lawa mafutha afakwa emikhiqizweni eminingi njengama-shampoo kanye ne-mouthwash ukuthola izinzuzo zawo.
74. Zila Kanye Kanye Ngeviki
Ukuzila ukudla kanye ngesonto kuyasebenza ekwehliseni isisindo, uma kwenziwa ngemithethonqubo. Ukuzila ukudla akusho ukulamba, kepha ukwahlukanisa amahora osuku ewindini lokudla (lapho ungadla khona noma yikuphi ukudla okunempilo) nefasitela lokuzila (ukugwema ukudla kepha kungadla uketshezi). Lokhu kuthuthukisa impilo engcono futhi kwenza amasosha omzimba abe namandla.
Ukuphetha
Izeluleko ezilula zezempilo empilweni zingenza umehluko omkhulu. Le mikhuba emincane isisiza ukuba siphile impilo enempilo futhi ende. Futhi, ungakhohlwa ukuthi usuku oluhle kakhulu lokuqala impilo enempilo namuhla.
