Ukuphila ngokukhazimla: Isikhokelo sakho kuMzimba oQhubekileyo kunye noLungeleneyo
Ukwenza isigqibo sokuguqula ubomi bakho kunokuba lucelomngeni. Ukuqhawula kwiipateni kunye nokwamkela ezintsha kunokuziva kunzima kwaye kudimaza ngamanye amaxesha. Kodwa akukho nto ibaluleke ngaphezu kokuzinyamekela. Zimisele ukuzama into entsha, umzekelo, ukuzonwabisa okanye umsebenzi oya kukwenza uzive wonwabile emzimbeni wakho. Oku kuya kukuxhobisa ukuba ube yinkosi yobomi bakho kwaye ube nokholo kukhetho olwenzayo. Uya kuba namandla ngakumbi kwaye uzive ufanelekile. Kuya kukunceda uhlakulele isimo sengqondo esihle kwaye ubeke njengomzekelo kusapho kunye nabahlobo bakho.
Nakuphi na ukuguqulwa kwendlela yokuphila ngumsebenzi oqhubekayo, njengoko ukuguqulwa kwexesha elide kuthatha ixesha. Qala ngokuseta iinjongo ezincinci onokuthi uzibandakanye ngokulula kubomi bakho bemihla ngemihla ukukunceda ukuba ufezekise eyona mbonakalo ibalaseleyo yomzimba. Yenza isicwangciso esineenkcukacha esibandakanya umthambo ohlukeneyo kunye nokulala okungaphezulu, okanye ukuba ufuna utshintsho olukhulu, phanda ngezona nkqubo zifanelekileyo zonyango ezinokukunceda ufikelele usukelo lwakho olufunayo. Nangona kunjalo, ungaqala ngokucotha ngokwenza imithambo, ukutya ngokuchanekileyo, kunye nokuphuhlisa imikhwa elungileyo yokuphila.
Qhubeka ufunda ukuze ufumane ngakumbi malunga nento onokuyenza ukuze ube nomzimba owufunayo.
Khetha inkqubo yonyango
Ukuba ubunobunzima bokugcina ubunzima obufanelekileyo, kwaye ucinga ngokufumana inkqubo yonyango ukuze ufezekise inkangeleko yomzimba elungeleleneyo, qiniseka ukuba ufuna isikhokelo kwingcali yezempilo. Banokuvavanya iimfuno zakho kunye nempilo yonke ukucebisa iindlela ezifanelekileyo zonyango.
Kukho iinkqubo ezininzi ezinokukunceda unciphise umzimba, kubandakanywa utyando lwe-lap-band, i-sleeve gastrectomy, i-gastric bypass, kunye notyando lwe-gastric banding. Thetha nogqirha wakho ukuze bakucacisele Ixesha lotyando lokunciphisa umzimba ngayo yonke inkqubo, ngoko unokwenza isigqibo.
Umzekelo, ukuba ucinga ngokwenza utyando lokutshintsha kwe-duodenal, qiniseka ukuba uhamba phezu kwayo yonke inkalo nogqirha wakho. Buza ngendlela eza kwenziwa ngayo, ukuba unyango luthetha ntoni kwikamva lakho, ixesha lokuchacha, iindleko, kunye nemiphumo emibi yotyando. Ukuba wonwabile ngeempendulo, khetha umhla, uqhube lonke uhlalutyo oluyimfuneko, kwaye uhlale uzolile, usazi ukuba ubomi obutsha, obunempilo bukulindele.
Umthombo wesithombe: ULawulo lweSibhedlele noNonophelo lwezeMpilo
Lala ngokwaneleyo
Kubalulekile ukulala ngokwaneleyo ubusuku ngabunye xa uzama ukuphila ubomi obusempilweni. Ukubuyekeza ukungabikho kokulala ebusuku, kuphephe ukuthatha i-nap emva kwemini. Abantu abadala kufuneka bafumane ubuncinci 7 kwiiyure ze-9 bomgangatho wokulala ubusuku ngabunye kuba oku kondla ngokufanelekileyo inkqubo yabo ye-metabolic, kudala iimeko ezifanelekileyo zokuncipha kobunzima.
Ukungalali ngokwaneleyo kunokunyusa amanqanaba e-cortisol, eyaziwa ngokuba yihomoni yoxinzelelo. Kwangaxeshanye, inokuphazamisana nokuveliswa kwehomoni elawula ukutya, ighrelin kunye neleptin. Ukuba la mahomoni awazinzanga, unokuphawula utshintsho kwindlela otya ngayo, njengokunqwenela ukutya okukhawulezayo.
Sela amanye amanzi
Umzimba wakho udla ngokudibanisa unxano kunye nokulamba. Xa ulambile, usenokunxanwa; kukuqonda nje ukuba amanzi okusela anokwanelisa isisu sakho kunokutya.
Nje ngeziphumo, ukudala umkhuba wokusela ubuncinci iglasi enye okanye ezimbini zamanzi phambi kokutya ziya kunceda kakhulu ukwetyisa. Oku kuya kudala umqondo wokuzala, okukhokelela ekunciphiseni ukusetyenziswa kokutya. Ngaphaya koko, ukutshintsha iijusi zeziqhamo kunye neziselo ezineswekile ngamanzi kunokunceda ekunciphiseni ukutya kwakho kwekhalori.
Umthombo wesithombe: Indawo yokuhlala
Yenza i-cardio
I-Cardio yinto ebalulekileyo yokugcina umzimba unempilo kunye nokuphucula ukubonakala kwakho. Kuya kwandisa unyamezelo kunye namandla, ukwenza umzimba wakho uzive kwaye ubonakale usebenza ngakumbi. Ukuzilolonga kweCardio Workout kusenokuba yimizuzu engama-30 yokubaleka okanye ukuzilolonga okukhawulezileyo ukuya kwephakathi kwizinyuko okanye kumatshini wokubheqa.
Ukwenza umthambo rhoqo kuneengenelo ezininzi zempilo. Inokukunceda ukuba unciphise umzimba, uphucule uxinzelelo lwegazi kunye namanqanaba eswekile yegazi, unciphise umngcipheko wesifo senhliziyo kunye nesifo sohlangothi, kwaye uphucule ukulala kwakho kunye nesimo sakho sengqondo.
Yiba nosuku lokuphumla
Ukuthatha ikhefu kubalulekile ukuze ufumane umvuzo kwiiseshoni zakho zokuzilolonga. Ukuvumela ixesha lezihlunu zakho ukuba zibuyele kwaye zihlaziyeke kubalulekile kuphuhliso lwazo lwamandla emva komsebenzi. Unokuba nosuku olupheleleyo lokuphumla kunye nomsebenzi ongu-XNUMX okanye usuku lokuphumla olusebenzayo, olubandakanya ukubaleka okuncinci okanye ukolula okuthile. Inani leentsuku zokuphumla ozithathayo limiselwa yinkqubo yakho yoqeqesho.
Iingcamango zokugqibela
Kubalulekile ukuqhubeka uzama ukuba sempilweni. Nangona kunjalo, akukho mfuneko yokuphelelwa lithemba ukuba awunawo umzimba owuthandayo; kukho izinto ezininzi onokukhetha kuzo ezinokukunceda ufezekise inkangeleko yakho oyifunayo. Iinkqubo zonyango, iipatheni zokulala rhoqo, ukuhanjiswa kwamanzi ngendlela efanelekileyo, nokuzilolonga rhoqo ziindlela ezinokusetyenziswa. Ukufumanisa ezi ndlela akuphuculi impilo yakho jikelele kuphela kodwa kuphakamisa izinga lokwaneliseka ngoko nangoko.