Ingabe ufuna indlela esheshayo nephumelelayo yokwenza kanjani ukulahlekelwa isisu ngokushesha? Uze endaweni efanele. Ukulahlekelwa yisisu kuwumgomo ovamile kubantu abaningi, futhi nakuba ingekho ifomula yomlingo, kunezinyathelo ezithile ongazilandela ukuze uzifeze ngempumelelo. Kulesi sihloko, sizokunikeza amathiphu alula namasu angakusiza ufinyelele umgomo wakho kanjani ukulahlekelwa isisu ngokushesha. Funda ukuze uthole ukuthi ungakufeza kanjani lokhu.
- Isinyathelo ngesinyathelo ➡️ Ungalahlekelwa Kanjani Isisu Ngokushesha
Indlela Yokulahlekelwa Isisu Ngokushesha
- 1. Khetha ukudla okunempilo: Gcwalisa ipuleti lakho ngezithelo eziningi, imifino, amaprotheni anomzimba omncane, nokusanhlamvu okuphelele. Gwema iziphuzo ezinoshukela nokudla okulula, ukudla okugayiwe, nokudla okunamafutha amaningi.
- 2. Stay active: Faka ukuvivinya umzimba okuvamile esimisweni sakho, njengokuhamba ngokushesha, ukubhukuda, noma ukuhamba ngebhayisikili. Hlela okungenani imizuzu engu-30 yokuzivocavoca okusesilinganisweni izinsuku eziningi zeviki.
- 3. Buka osayizi bezingxenye: Qaphela ukuthi udla kangakanani. Sebenzisa amapuleti amancane, futhi uthathe isikhathi sakho ukuze ujabulele ukulunywa ngakunye. Gwema ukubuyela emuva imizuzwana.
- 4. Manage stress: Ukucindezeleka okungapheli kungaholela ekuzuzeni isisindo, ikakhulukazi eduze kwesisu. Thola izindlela ezinempilo zokulawula ingcindezi, njengokuzindla, i-yoga, noma ukuchitha isikhathi nabantu obathandayo.
- 5. Get enough sleep: Khomba amahora angu-7-9 okulala ubusuku ngabunye. Ukungalali kahle kungaholela ekukhuluphaleni futhi kube nomthelela emafutheni esiswini.
- 6. Hlala unamanzi emzimbeni: Phuza amanzi amaningi usuku lonke. Ngezinye izikhathi, ukoma kungase kwenziwe iphutha nokulamba, okuholela ekudleni okungenasidingo.
Imibuzo Nezimpendulo
Yiziphi izivivinyo ezingcono kakhulu zokulahlekelwa isisu ngokushesha?
1. Yenza izivivinyo zenhliziyo nemithambo yegazi njengokugijima, ukubhukuda noma ukuhamba ngebhayisikili.
2. Hlanganisa izivivinyo zamandla njengama-sit-ups, amapulangwe kanye nokuphakamisa izinsimbi.
3. Prakthiza i-yoga noma i-Pilates ukuze uqinise umgogodla wakho futhi unciphise amafutha esisu.
Yikuphi ukudla okufanele ngikugweme ukulahlekelwa amafutha esiswini ngokushesha?
1. Gwema ukudla okugayiwe okunothe ngoshukela.
2. Yehlisa ukusetshenziswa kwama-carbohydrate acolisisiwe njengesinkwa esimhlophe ne-pasta.
3. Nciphisa ukuphuza utshwala, njengoba kungaba nomthelela ekuqongeleleni kwamafutha esiswini.
Iyiphi indlela yokudla ephumelela kakhulu yokulahlekelwa amafutha esiswini ngokushesha?
1. Faka phakathi ukudla okunefiber ephezulu njengezithelo, imifino, nokusanhlamvu.
2. Yidla amaprotheni angenalutho njengenkukhu, inhlanzi kanye nemifino.
3. Faka amafutha anempilo afana nokwatapheya, amafutha omnqumo, namantongomane ekudleni kwakho.
Angakanani amanzi okufanele ngiwaphuze ukuze ngisize ukulahlekelwa isisu ngokushesha?
1. Phuza okungenani izingilazi zamanzi eziyi-8 ngosuku ukuze uhlale uhlanzekile.
2. Phuza amanzi ngaphambi kokudla ukusiza ukulawula isifiso sokudla.
3. Gwema iziphuzo ezinoshukela futhi ukhethe amanzi noma amakhalori angenawo amakhalori.
Nginganciphisa kanjani ukucindezeleka ukuze ngilahlekelwe isisu ngokushesha?
1. Zijwayeze amasu okuphumula njengokuzindla noma ukuphefumula okujulile.
2. Zivocavoce njalo ukuze ukhulule ama-endorphin futhi unciphise ukucindezeleka.
3. Zibekele imingcele enempilo futhi ubeke phambili isikhathi sakho.
Ingabe izithasiselo ziyasebenza ekulahlekeni kwesisu ngokushesha?
1. Ezinye izithasiselo zingasiza ukusheshisa imetabolism futhi zinciphise amafutha esiswini.
2. Xhumana nochwepheshe bezempilo ngaphambi kokuthatha noma yisiphi isithasiselo ukuze uqinisekise ukuphepha nokusebenza kwaso.
3. Izithasiselo kufanele zibe yingxenye yohlelo oluphelele oluhlanganisa ukudla nokuzivocavoca.
Kufanele ngilale isikhathi esingakanani ukuze ngilahlekelwe amafutha esiswini ngokushesha?
1. Khomba amahora angu-7-9 okulala ubusuku ngabunye ukuze uvumele umzimba wakho ukuthi ululame.
2. Ukulala okwanele kungasiza ekulawuleni amahomoni ahlobene nendlala kanye nemetabolism.
3. Yakha isimiso sokulala esivamile futhi ugweme izikrini ngaphambi kokulala.
Ngingasheshisa kanjani i-metabolism yami ukuze ngilahlekelwe amafutha esiswini ngokushesha?
1. Faka phakathi ukuzivocavoca okunamandla kakhulu esimisweni sakho ukwandisa imetabolism.
2. Yidla amaprotheni ngakho konke ukudla ukuze ugcine umzimba wakho usebenza.
3. Ungakweqi ukudla, ngoba lokhu kungabambezela imetabolism yakho.
Ingabe kubalulekile ukulawula izingxenye zokudla ukuze ulahlekelwe amafutha esiswini ngokushesha?
1. Gcina umbhalo walokho okudlayo ukuze uqaphele izingxenye zakho nemikhuba yokudla.
2. Sebenzisa amapuleti amancane ukuze usize ukulawula izingxenye futhi ugweme ukudla kakhulu.
3. Yidla ukudla okulula okunempilo futhi uhlele ukudla okulinganiselayo ukuze ugweme ukudla ngokweqile.
Ngingahlala kanjani ngigqugquzelekile ukuthi ngilahlekelwe ngamafutha esiswini ngokushesha?
1. Zibekele imigomo engokoqobo futhi ubungaze izimpumelelo zakho njengoba usendleleni.
2. Thola umngane wokuzivocavoca noma wokudla okunomsoco ukuze akugcine ugqugquzelekile futhi uziphendulela.
3. Linga ngezinhlobo ezahlukene zokuzivocavoca kanye nezindlela zokupheka ezinempilo ukuze uhlale umatasa futhi ugweme isithukuthezi.
Ngingu-Sebastián Vidal, unjiniyela wekhompyutha ozifelayo ngobuchwepheshe kanye ne-DIY. Ngaphezu kwalokho, ngingumdali we tecnobits.com, lapho ngabelana khona ngezifundo zokwenza ubuchwepheshe bufinyeleleke kakhudlwana futhi buqonde wonke umuntu.