Ukuphila Okukhazimulayo: Umhlahlandlela Wakho Womzimba Onyakazayo Nolinganiselayo
Ukunquma ukuguqula impilo yakho kungaba inselele. Ukugqashula emaphethini nokwamukela amasha kungase kuzwakale kunzima futhi kudumaza ngezinye izikhathi. Kodwa akukho okubaluleke ngaphezu kokuzinakekela wena. Zimisele ukuzama into entsha, isibonelo, umsebenzi wokuzilibazisa noma umsebenzi ozokwenza uzizwe ujabule emzimbeni wakho. Lokhu kuzokunika amandla okuba umphathi wempilo yakho futhi ube nokholo ezinqumweni ozenzayo. Uzoba namandla engeziwe futhi uzizwe ufanelekile. Kuyokusiza ukuba uhlakulele isimo sengqondo esihle futhi ikubeke njengesibonelo emndenini nakubangane bakho.
Noma yikuphi ukuguqulwa kwendlela yokuphila kuwumsebenzi oqhubekayo, njengoba ukuguqulwa kwesikhathi eside kuthatha isikhathi. Qala ngokubeka izinjongo ezincane ongazifaka kalula empilweni yakho yansuku zonke ukuze zikusize ufinyelele ukubukeka komzimba okuhle kakhulu ngangokunokwenzeka. Dala uhlelo olunemininingwane ehlanganisa ukuvivinya umzimba okuhlukahlukene nokulala okwengeziwe, noma uma ufuna ushintsho olukhulu, cwaninga izinqubo zokwelapha ezifanele kakhulu ezingakusiza ufinyelele umgomo wakho owufunayo. Kodwa-ke, ungaqala kancane ngokuzivocavoca, ukudla ngendlela efanele, nokuthuthukisa imikhuba emihle yokuphila.
Qhubeka ufunda ukuze uthole okwengeziwe mayelana nokuthi yini ongayenza ukuze ube nomzimba owufunayo.
Khetha inqubo yezokwelapha
Uma ubulokhu uzabalaza ukugcina isisindo esifanele, futhi ucabanga ukwenza inqubo yezokwelapha ukuze ubukeke kahle ngokomzimba, qiniseka ukuthi ufuna isiqondiso kuchwepheshe bezempilo. Bangahlola izidingo zakho kanye nempilo yakho iyonke ukuze bancome izinketho zokwelashwa ezifanele.
Kunezinqubo ezimbalwa ezingakusiza ukuthi ulahlekelwe isisindo, okuhlanganisa ukuhlinzwa kwe-lap-band, i-sleeve gastrectomy, i-gastric bypass, nokuhlinzwa kwe-gastric banding. Khuluma nodokotela wakho ukuze bakuchazele umugqa wesikhathi wokuhlinzwa kwesisindo ngayo yonke inqubo, ukuze ukwazi ukwenza isinqumo.
Isibonelo, uma ucabanga ngokuhlinzwa kwe-duodenal switch, qiniseka ukuthi uhamba phezu kwazo zonke izici nodokotela wakho. Buza ngokuthi kuzokwenziwa kanjani, ukuthi ukwelashwa kusho ukuthini ngekusasa lakho, isikhathi sokululama, izindleko, nemiphumela emibi yokuhlinzwa. Uma ujabule ngezimpendulo, khetha usuku, yenza konke ukuhlaziya okudingekayo, futhi uhlale uzolile, wazi ukuthi impilo entsha enempilo ikulindele.
Umthombo wesithombe: Ukuphathwa Kwesibhedlela Nokunakekelwa Kwezempilo
Lala kahle kakhulu
Kubalulekile ukuthola ubuthongo bekhwalithi eyanele ubusuku ngabunye lapho uzama ukuphila impilo enempilo. Ukunxephezela ukuntuleka kokulala ebusuku, gwema ukuthatha isihlwathi santambama. Abantu abadala kufanele bathole okungenani I-7 kumahora we-9 yokulala kwekhwalithi njalo ebusuku njengoba lokhu kudla ngokufanele uhlelo lwabo lwe-metabolic, okudala izimo ezikahle zokuncipha kwesisindo.
Ukungalali ngokwanele kungakhuphula amazinga e-cortisol, ngokuvamile aziwa ngokuthi i-hormone yokucindezeleka. Ngesikhathi esifanayo, kungase kuphazamise ukukhiqizwa kwamahomoni alawula ukudla i-ghrelin ne-leptin. Uma la mahomoni engazinzile, ungase ubone izinguquko endleleni odla ngayo, njengokulangazelela ukudla okusheshayo.
Phuza amanzi amaningi
Umzimba wakho uvamise ukuhlanganisa ukoma nokulamba. Lapho uzizwa ulambile, ungase empeleni wome; wukubona nje ukuthi ukuphuza amanzi kungasuthisa isisu sakho kunokudla.
Ngenxa yalokho, ukudala umkhuba wokuphuza okungenani ingilazi eyodwa noma ezimbili zamanzi ngaphambi kokudla kuzosiza kakhulu ukugaya. Lokhu kuzodala umuzwa wokugcwala, okuholela ekunciphiseni ukusetshenziswa kokudla. Ngaphezu kwalokho, ukufaka amajusi ezithelo neziphuzo ezinoshukela ngamanzi kungasiza ekwehliseni ukudla okudlayo.
Umthombo wesithombe: abode
Yenza i-cardio
I-Cardio iyisici esibalulekile sokugcina umzimba unempilo futhi uthuthukise ukubukeka kwakho. Kuzokwandisa ukukhuthazela kwakho namandla, okwenza umzimba wakho uzizwe futhi ubonakale usebenza kakhulu. Ukujima kwe-cardio okungaguquki kungase kube ukugijima kwemizuzu engama-30 noma ukujima okushubile kuya kokumaphakathi ezitebhisini noma emshinini wokugwedla.
Ukuvivinya umzimba njalo kunezinzuzo eziningana zezempilo. Kungakusiza unciphise umzimba, uthuthukise umfutho wegazi lakho namazinga kashukela egazini, unciphise ingozi yesifo senhliziyo nesifo sohlangothi, futhi uthuthukise ukulala kwakho nesimo sakho sengqondo.
Yiba nosuku lokuphumula
Ukuthatha ikhefu kubalulekile ukuze uthole imivuzo yamaseshini akho ejimu. Ukuvumela isikhathi semisipha yakho ukuthi ilulame futhi ivuseleleke kubalulekile ekuthuthukiseni amandla ayo alandela umsebenzi. Ungaba nosuku lokuphumula oluphelele ngomsebenzi onguziro noma usuku lokuphumula olusebenzayo, okufaka ukugijima okuncane noma ukwelula okuthile. Inani lezinsuku zokuphumula ozithathayo linqunywa isimiso sakho sokuqeqesha.
Imicabango yokugcina
Kubalulekile ukuqhubeka ulwela ukuba nempilo. Nokho, asikho isidingo sokuphelelwa ithemba uma ungenawo umzimba owuthandayo; kukhona inala ongakhetha ezingakusiza ukufeza oyifunayo umzimba look. Izinqubo zezokwelapha, izindlela zokulala ezivamile, ukugeleza kwamanzi ngendlela efanele, nokuzivocavoca okuvamile konke kuyizinketho ezisebenzisekayo. Ukuthola lezi zindlela akuthuthukisi impilo yakho nje kuphela kodwa futhi kukhuphula izinga lokwaneliseka kwakho ngokushesha.