Uhlangabezana njani nokunyuka kobunzima kunye nobudala?

Uhlangabezana njani nokunyuka kobunzima kunye nobudala?

Yonke imisebenzi yomzimba ithoba isantya ngokukhula kunye nemetabolism, eyinkqubo apho umzimba uguqula ukutya kube amandla, ngaloo ndlela izinga lemetabolism limisela ukuba zitshiswe ngokukhawuleza kangakanani iikhalori kunye nobunzima bomzimba.

Abasetyhini baphulukana nobunzima bezihlunu njengoko bekhula, nto leyo ekhokelela ekwehleni komgangatho wabo we-metabolic, kwaye emva koko baqala ukutyeba. Kodwa ngokutsho kwengxelo epapashwe liphephandaba i-Indian Express, ukunikel’ ingqalelo kwezi ndawo zilandelayo kunokuphucula imetabolism:

1. Umsebenzi womzimba: iintsuku ezintlanu zokuzilolonga ngeveki, kuquka i-yoga, uqeqesho lokuxhathisa, ukuhamba, ukubaleka okanye ukuqubha.
2. I-Fiber kunye ne-probiotics: Yidla ubuncinane i-30 kwi-40 grams yefiber yokutya kunye nokutya okuvundisiweyo okutyebileyo kwiiprobiotics imihla ngemihla.
3. Amanzi kunye neeti ze-herbal: Sela ukuya kutsho kwiilitha ezintathu zamanzi kunye neti ye-herbal (kuquka amayeza kunye neziqholo).
4. Lala kakuhle: Fumana iiyure ezisixhenxe ukuya kwezilithoba zokulala ungaphazanyiswa busuku ngabunye.
5. Ukuphuma kwindalo, ukukhanya kwelanga, nokuphumela ngaphandle.

ukuxinana kwamathambo aphantsi

Oyena nobangela wokuxinana kwamathambo kukungabikho kwecalcium kunye nevithamin D emzimbeni. Kuba uninzi lwabasetyhini bengayibeki imizimba yabo ekukhanyeni kwelanga, amanqanaba e-vitamin D ayancipha emzimbeni kwaye ngenxa yoko ukulahleka kwe-calcium kwenzeka, okukhokelela ekunciphiseni ukuxinana kwamathambo abo, kodwa le meko inokujongana nayo kwaye iziphumo zayo zithintelwe. okulandelayo:

1. Ukutshatyalaliswa kwelanga ngexesha lokufumana i-vitamin D ngamafutha amnandi (i-avocado, i-nuts, ibhotela ye-coconut, i-ghee), i-vitamin C, i-vitamin K, i-magnesium yokutya okucebileyo kunye nokutya okubandakanya imifuno kunye neziqhamo ezininzi kwiivithamini kunye neemaminerali.
2. Yongeza ukutya okutyebileyo kwe-calcium imini yonke (i-1000 ukuya kwi-1200 mg ngosuku).
3. Ukwandisa umsebenzi womzimba, kubandakanywa ukuzilolonga kunye nokomeleza.

Gcina impilo yentliziyo

Ngeengxaki zentliziyo ekunyukeni kwabasetyhini, iingcali zinika iingcebiso ezithile zokugcina intliziyo esempilweni:
• Ukulandela indlela yokulala rhoqo (iiyure ezingama-7-8 zokulala ngokuqhubekayo) ngosuku.
• Kufuneka kubekho umsantsa ubuncinane weeyure ezimbini phakathi kwesidlo sangokuhlwa kunye nexesha lokulala.
• Kuphephe ukuchanabeka ekukhanyeni okubhlowu nokuqaqambileyo, kwaye endaweni yoko khetha izibane eziphantsi, ezimthubi, ezinemibala etyheli, ebomvu neorenji.
• Kuphephe ukusebenzisa izixhobo ze-elektroniki, iziselo ezinxilisayo, umthambo onzima, nobudlakudla ezinzulwini zobusuku ngaphambi kokuba ulale.
• Kuphephe ukubandakanyeka kwiingcamango ezicinezelayo okanye ukucwangcisa usuku olulandelayo ngaphambi kokulala.
• Zama ukukhumbula owona mzuzu wonwabe wosuku
• Thatha ibhafu efudumeleyo okanye uhlambe iinyawo ezishushu phambi kokuba ulale.
• Qiniseka ukuba ulala ukususela ngentsimbi ye-11 ukuya kutsho ngo-4 kusasa.
• Ukulala kungathathwa emva kwemini emva kwesidlo sasemini ixesha elingekho ngaphezu kwemizuzu eli-15-20.

Iingcebiso ngezondlo kunye nezilumkiso

Iingcali zincoma ukutya okutsha okuluhlaza kwimibala eyahlukeneyo ngokongeza iziqhamo zonyaka kunye nemifuno, kodwa kungabi ngaphantsi kwe-50% yokutya kwakho kwemihla ngemihla.

Iingcali zilumkisa ngokutya oku kulandelayo:

1. Ukutya okucutshungulwayo Ukutya okucutshungulweyo kubandakanya ukuba zeziphi izithako ezifana ne-oyile, iswekile kunye netyuwa ezongezwayo ekutyeni nasekupakishweni kwako.
2. Ukutya okucociweyo: njengesonka esimhlophe, irayisi, amaqebengwana, okanye iyogathi enencasa.
3. Ukutya okuqhotsiweyo: Kuko nakuphi na ukutya okuphekwe ngepani enamafutha ashushu okanye ioli.
4. Incasa kunye nemibala: Izinto ezongezwa ekutyeni ukugcina okanye ukuphucula incasa, inkangeleko okanye iimpawu zokuva.
5. Ukutya okugciniweyo Kukhethwa ukuba uthembele ekutyeni okutsha okungapakishwanga, okukhenkcezisiweyo, okunkonkxiweyo okanye okomisiweyo.
6. Ukutya okukhawulezayo: Ukutya okuthathwayo okanye ukutya okukhawulezayo kudla ngokuba neekhalori ezisuka kwiswekile, kumafutha kunye nesodium.
7. Ioli esulungekisiweyo: njengeoli yeembotyi zesoya, ioli yombona, ioli yekotoni, ioli yejongilanga, ioli yamandongomane, ioli yesundu, neoli yebran yerayisi.
8. I-Saturated Fat: Inyama evela kwimithombo yezilwanyana inamafutha ahluthayo

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023