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Ihlobo lilapha kwaye lixesha lokuba uzise utshintsho kwindlela ophila ngayo njengokutya ukutya okugcina umzimba wakho unamanzi kunye nokuziqhelanisa nerejimeni yokuzilolonga eya kukunceda uhlale ulungile kwaye usempilweni kwiinyanga ezishushu.
Ubushushu behlobo obutshisayo buzisa izifo ezininzi ezinjengokubethwa bubushushu, ukutshiswa lilanga, ukomiswa ngumzimba, intloko ebuhlungu, irhashalala, njalo njalo. Ukunciphisa umngcipheko wokufumana ezi zigulo zasehlotyeni kubalulekile ukuzigcina usempilweni.
Nazi ezinye zeengcebiso zokuhlala usempilweni ehlotyeni.
1. Yitya ukutya okusempilweni nokulula
Yitya ukutya okulula nokusempilweni ngexesha lasehlotyeni. Kulumkele ukutya okunotyebileyo kwaye okunzima okuqulethe amafutha amaninzi kunye neecarbohydrate ezilula njengoko kusonyusa ubushushu emzimbeni. Khetha iziqhamo ezitsha kunye nemifuno enamanzi amaninzi anje ngevatala, iziqhamo ze-citrus, iitumato, iyogathi, iikomkomere, njl. [1] .
2. Sela amanzi amaninzi
Ubushushu obugqithisileyo nokubila ebudeni beenyanga ezishushu zasehlotyeni kunokukushiya uziva uphelelwe ngamanzi emzimbeni. Gcina umzimba wakho uhlanjululwe ngamanzi okusela ecoconut, iti enomkhenkce kunye nejusi yeziqhamo ezintsha. Ukuba uphuma ngaphandle kwendlu, phatha ibhotile yamanzi. Kananjalo, ukuba uyawenza umthambo, thatha ikhefu emva kokwenza umthambo ngamnye kwaye uhlambe umzimba wakho.
3. Zikhusele elangeni
Ubushushu obutshisayo bangela iingxaki ezininzi zempilo. Ukugcina ulusu olusempilweni kunye nokuthintela ukutshiswa lilanga thambisa i-sunscreen nge-SPF 30, SPF 40 okanye i-SPF 50 ngohlobo lolusu lwakho kwaye nxiba iiglasi zelanga ukukhusela amehlo akho kwimitha yelanga ngelixa uphuma [Mbini] .
4. Phumla ngokwaneleyo
Iintsuku zasehlotyeni zinde kwaye ziyadinisa, kunyanzelekile ukuba uthathe ukuphumla ngokufanelekileyo ukuthintela ukuba ungadinwa. Ukulala rhoqo ebusuku kangangeeyure ezisi-7 ukuya kwezi-9 njengokulala ngendlela engaqhelekanga kunokushiya umzimba wakho uzive ubuthathaka kwaye udiniwe.
5. Nciphisa ukusetyenziswa kotywala kunye necaffeine
Utywala, iziselo ezine-caffeine ezinje ngeti nekofu kunye neziselo ezihlwahlwazayo zinokuwushiya umzimba wakho uzive uphelelwe ngamanzi emzimbeni. Nciphisa ukuselwa kotywala kunye nokusela okune-caffeine ngexesha lokushushu. Endaweni yoko, hamba uye kuhlaziya ii-mocktails ezinje imango kunye ne-banana smoothie kwaye I-lychee ipinapple smoothie ukugcina umzimba wakho upholile kwaye unamanzi.
6. Kuphephe ukutya okuvela ngaphandle
Kulumkele ukutya kwizitrato zokutya ezisecaleni kwendlela ngehlobo kuba ukutya kungangcoliseka kwaye kungakhokelela kwizifo ezibangelwa kukutya. Isizathu sokuba izifo ezithwala ukutya zande kwiinyanga zasehlotyeni kungenxa yokuba iintsholongwane zithande ukwanda ngokukhawuleza kwimozulu eshushu.
7. Yiba nezongezelelo zesondlo
Ungaphoswa zongezo ezondliweyo ezimiselwe ngugqirha wakho njengoko ziya kukunceda ugcine umzimba wakho usempilweni kwaye uthintele iintlobo ezahlukeneyo zezifo.
Ukuzilolonga
Ukuzilolonga ngexesha lasehlotyeni kunokukwenza uzive ungonwabanga ngenxa yobushushu obugqithisileyo nokubila. Zama ukwenza imithambo kusasa ukuthintela ukugcwala kwelanga. Ukuba uceba ukuya kubethwa ngumoya, ukubaleka okanye ukujikeleza ibhayisekile, kwenze kusasa okanye ngokuhlwa xa imitha yelanga ingangqalanga kakhulu kulusu.
9. Layisha amaqunube
Amaqunube afana nequnube, iiblueberries kunye namaqunube atyebile kwii-antioxidants ezinamandla eziza kunceda ukomeleza amajoni akho omzimba, ukomeleza impilo yolusu kunye nokunceda ukulwa izifo ezahlukeneyo.
Ziqhelanise nococeko
Kubalulekile ukuziqhelanisa nemikhwa emihle yococeko ehlotyeni njengokuhlamba izandla rhoqo, ukuthatha iishawari zemihla ngemihla, ukuhlamba ubuso bakho nokuhlamba iibhedi zakho kunye neemeko zomqamelo.
Ii-FAQ eziqhelekileyo
1. Ndingazikhathalela njani ehlotyeni?
UKUYA . Sela amanzi amaninzi, nxiba iimpahla ezikulungeleyo, gcina imikhwa emihle yococeko, kuthintele ukutya okunezipayisi kwaye utye ukutya okulula.
2. Sinokuhlala njani sisempilweni ehlotyeni eIndiya?
UKUYA . Kuphephe ukutya okufudumeza umzimba, ukutya ukutya ngexesha elifanelekileyo, kuthintele ukwenza umthambo onzima kunye nokutya iziqhamo kunye nemifuno enamanzi amaninzi.
3. Simele ukutya ntoni ukugcina umzimba upholile ehlotyeni?
UKUYA . Sebenzisa i-watermelon, ikhukhamba, i-curd, amanzi ecoconut, imifuno eluhlaza, i-anyanisi, iivatala, amagqabi e-mint kunye neseleri.
