Uhlelo olumatasa? Zama lezi zeluleko eziyi-15 ezisheshayo zokuhlala uphilile futhi unempilo
Ukuphila kahleUma uhlala ucindezelwe isikhathi, ukuhlala uphilile kungahle kufinyelele ezansi kohlu lwakho lwezinto okufanele zenziwe. Ukuphuma ngomnyango ngomzuzu wokugcina nokulala embhedeni ekupheleni kosuku olude kuyalingana, futhi ukuzivocavoca ekuseni ngakusasa kuyithengisa elinzima uma uthokomele embhedeni wakho. Kodwa, ukuba matasa akusho ukuthi kufanele udele imigomo yakho yokufaneleka.
Kusukela ekudleni kwakho kuye ohlelweni lwakho lokuzivocavoca, kunezindlela eziningi ezisheshayo nezilula zokugcina impilo yakho lapho impilo iba matasa. Qalisa ohambweni lwakho ngalezi zeluleko ze-15 zezempilo zokutshala imali kuwe, impilo yakho nenhlalakahle yakho.
Amathiphu okunomsoco
1. Ungacabangi ngayo njenge- ukudla .
Indlela ephumelela kunazo zonke yokwenza ngcono indlela odla ngayo ukuyicabanga njengokushintsha indlela yokuphila, hhayi ukulungiswa kwesikhashana. Lokhu kungazwakala kunzima, kepha uma ucabanga ngokudla kwakho njengophethiloli wezinhloso zakho zempilo — noma ngabe kungobuchwepheshe, ukuqina, noma okomuntu siqu — kungabonakala kulula kancane. Ukwenza ukudla okunempilo kube yinto ephambili kuzokunika amandla futhi kukukhuthaze lapho usohambeni.
OKUSHIWO: Amavithamini okufanele uwathathe ebusika
2. Namathela ekudleni okulula.
Kulula, kuyashesha, futhi akunabuhlungu — lokhu kungazwakala njengokudla okufakwe ngaphakathi, okucutshunguliwe, kepha kunokudla okuningi okunempilo ongakwenza ngesikhathi esisodwa. Yenza ubhatata ku-microwave, usakaze ibhotela lamantongomane nobhanana esinkwa sonke sikakolweni, noma usike inkukhu ethile esitofeleni. Ukudla okunempilo akudingeki kube nzima!
3. Thola amaprotheni akho.
Ukulayisha amaprotheni kukusiza ukuthi uhlale ugcwele isikhathi eside. Ukudla okunama-kilojoule amaningi njengama-chips amazambane kanye nemigoqo ye-granola kupakisha kancane isibhakela kunokugcwala amaprotheni uma kukhulunywa ngokuvuselela imetabolism yakho nokuhlala ugcwele. I-yogurt, i-jerky, imbewu yamathanga, noma ama-roller inyama yokudla amnandi, anokudla okulula okunamaprotheni okulula futhi okuphathekayo.
4. Isnack for ukwaneliseka.
Kwesinye isikhathi i-ajenda ende izokugcina ungaphandle kwesikhathi kunokujwayelekile. Gcina ukudla okulula nawe ngalezo zinhlobo zezimo, ukuze ukufika ekhaya sekwephuzile akusho ukweqisa ngokweqile ngesidlo sakusihlwa esikhulu. Yidla lapho ulambile kancane, futhi ume lapho ususuthisekile.
5. Zuza izinzuzo zokudla kwasekuseni.
Ucabanga ukuthi ungaphephula ibhulakufesi? Cabanga futhi. Izinzuzo zebhulakufesi aziveli nje ekudleni kwasekuseni okuthatha isikhathi eside ukuzilungiselela. Ukudla okusheshayo, okunomsoco ekuseni kuzothuthukisa ukusebenza kwakho ngokomqondo nangokomzimba, okuzokongela isikhathi nomzamo kamuva.
OKUSHIWO: Umhlahlandlela wakho wokuguqula ama-prediabetes ngokudla
Amathiphu wokuzivocavoca
6. Yenza kancane kokuningi.
Bopha isiqubulo eside bese uzama ukuqhuma okuncane esikhundleni salokho. Ukuqeqeshwa kwesikhawu, njengamabhayisikili noma imishini yokugaya umshini wokunyathelisa noma ukusebenzisa umzimba ngesitayela se-Tabata, kuzokunika i-bang eyengeziwe ngempunzi yakho. Ngesikhathi esifushane, lezi zivivinyo zokuqina okukhulu zikhulisa ikhalori lakho lishe usuku lonke — ngokuzinikela kwesikhathi esifinyelela kumizuzu engu-15.
7. Gcina izinto zithakazelisa.
Ukwenza ukuzivocavoca okufanayo nsuku zonke kungakhathaza futhi kwehlise ugqozi lwakho. Zama ukuthatha ikilasi, wenze i-yoga, noma ukushaya izinsimbi uma uvame ukugijima noma ukugibela ibhayisikili — noma okuphambene nalokho. Ukushintsha inqubo yakho kusiza ukukhulisa imiphumela yakho yokuzivocavoca futhi kwenze kube lula ukujabulela okuthile okusha.
8. Gwema ukuhlala phansi.
Yenza ukuzelula ngenkathi ubiza ingqungquthela, park kude kude lapho uya khona, noma wehle esitobhini esisodwa ngaphambi kwesikhathi. A Ucwaningo lwe-2015 kukhombisa ukuthi ukuhamba ngesikhathi sokudla kwasemini kungabonakala-futhi ngokushesha-kuvuse imizwa yabantu nekhono lokusingatha ukucindezeleka emsebenzini. Ukungeza ezinye izinyathelo ezimbalwa enkambisweni yakho kungafaka i-pep kuzo zonke izinyathelo zakho.
9. Hlela kahle.
Ukuya ejimini lapho umatasa kungaba nzima ukuzithethelela, futhi lapho uvela osukwini olugcwele lokuthatha izinqumo, ukukhetha phakathi kokuqeqeshwa kwesisindo ne-aerobics kunganezela ekucindezelekeni. Ukuhlelela ukuzivocavoca ngaphambi kwesikhathi kukusiza ukuthi ubhekane nobungqabavu. Lapho usuqedile, uzozizwa unamandla futhi ufezile!
10. Noma yini ingcono kunalutho.
Eqinisweni, ukukhama ngisho nemizuzu engu-30 yokuzivocavoca usuku ngalunye kucishe kungenzeki kwabaningi. Ukukhumbula ukuthi ukuqina kutholakala ngemizamo emincane — imizuzu eyi-10 ngaphambi kokugeza ekuseni, noma isikhathi esincane ngaphambi kokulala, kuzokusiza ukufeza leyo migomo yezempilo nokuqina. I-FitnessBlender inamathani wokuzivocavoca umzimba asheshayo kuwo wonke amazinga, ukuze uhlale usebenza ngaphakathi kwanoma yiziphi izingqinamba zesikhathi.
Izinguquko zendlela yokuphila
11. Qala nsuku zonke ngenhloso.
Zama ukusetha isikhumbuzi efonini yakho lapho uvuka ukugcina impilo yakho nokuphila kahle kwakho engqondweni usuku lonke. Ukukhumbula izinhloso zakho kusho ukuthi ngeke ube mancane amathuba okuthi unikezele ezilingweni ezincane ezengeza ngokuhamba kwesikhathi.
OKUSHIWO: Izinhlelo zokusebenza ezinhle kakhulu zokusiza ngokuphathwa kwempilo yengqondo
12. Shintsha umsindo uthule.
Uma ufika ekhaya ngemuva kokusebenza amahora amaningi, kuyalinga ukupheqa ku-Facebook noma ukuvuselela ama-imeyili osuku. Yize kungokwemvelo yesibili-futhi kungahle kubonakale kuphumule-izifundo ezivela ku- Isisekelo Sokulala Sikazwelonke khombisa ukuthi ukukhanya kwe-elekthronikhi ngaphambi kokulala kukhuthaza ukuqwasha futhi kuphazamise isigqi se-circadian. Ungabukeli phansi amandla okulala ngokwanele kwekhwalithi! Ngakho vala ifoni, cisha i-TV, bese uzitholela iso losuku oluzosebenza kangcono kusasa.
13. Thatha umzuzu owodwa ngesikhathi.
Noma ngabe weqe ngokweqile kuma-hors d'oeuvres ephathini yehhovisi izolo kusihlwa noma ucebe ikhukhi lesibili ngesikhathi sokudla kwasemini, akukaze kwephuze ukubuyela enqoleni! Ungavumeli lezo zinqa zikulahle endleleni. Uma usebenza kanzima nsuku zonke ekukhuleni komuntu siqu noma kobungcweti, unelungelo lokuzitika kanye ngesikhashana. Hlala unombono oqondile, udle imifino yakho bese uzama futhi.
14. Uhlelo lokuzinakekela.
Zibeke eqhulwini. Dweba imizuzu eyi-10 ngosuku ukuze welule kancane, thatha isihlwathi samandla, noma uhambe uhambo lokuphumula ngesikhathi sakho sekhefu sasemini. Impilo yomuntu siqu ibalulekile ekukhiqizweni, futhi okujabulisa kakhulu ukukhiqiza kakhulu.
15. Ungabi lukhuni kuwe.
Ukulinganisela kuyisihluthulelo. Ukuba nocezu lwe-pizza ngeke kushintshe iqiniso lokuthi uphila impilo enempilo, futhi kwesinye isikhathi ukweqa ukuzivoxavoxa empeleni kuyinto elungile. Musa ukuzikhandla ngokweqile futhi ungangezi ukucindezela okwengeziwe empilweni yakho ngokukhathazeka ngezinto ongeke ukwazi ukuzilawula, njengokulimala noma ukugula.
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