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Ubusika lixesha elinomdla kubantu bayo yonke iminyaka yobudala njengoko iKrisimesi kunye nonyaka omtsha zijikeleze ikona. Iqondo lobushushu elibandayo lenza umntu onqenayo kwaye ahlale phantsi kwaye ubathintele kwimisebenzi emininzi yangaphandle. Oku kunokumema imicimbi yezempilo ngenxa yokulinganiselwa ekusebenzeni komzimba, ngesiqhelo xa abantu befuna ukuhlala phantsi kweengubo zabo ngalo lonke ixesha kwaye bonwabele iisobho ezishushu.
Kweli nqaku, siza kuthetha ngezinye zeengcebiso ezilula nezilula zokuhlala usempilweni ngexesha lasebusika. Landela kwaye wonwabe ngexesha elifanelekileyo.
Iingcebiso ngokutya
1. Faka ivithamini C
Vitamin C yi-antioxidant enceda ukonyusa amajoni omzimba kunye nempilo iyonke. Ukubandakanya ukutya okunevithamini c okunje ngeelamuni, iorenji, ikiwi kunye nespinatshi ekudleni kunokunceda ukunqanda umkhuhlane wasebusika, ukubanda nezinye izifo kwaye kukugcina usempilweni. [1]
2.Yandisa ukusetyenziswa kweprotein
Iiprotheyini ziindlela ezilungileyo zokunciphisa ukusetyenziswa kweekhalori ngokubanzi, ezonyusa ngokungacwangciswanga ebusika njengoko abantu beqhele ukutya ukutya okuninzi ukulwa nobushushu obubandayo ngemisebenzi yomzimba embalwa. Ukutya okunotyebileyo kwiiproteni kuyanelisa indlala yakho kwaye kukubonelele kwaye kuyanciphisa ukutyiwa kweekhalori ngokubanzi.
3.Tya ukutya okufudumeleyo
Ukutya esikutyayo kuchaphazela ngqo iqondo lobushushu lomzimba wethu. Ukutya ukutya okushushu ebusika kunokubonelela ngemvakalelo yokufudumala kwaye kuthintele ubushushu bomzimba wakho ekubeni wehle. Zikulungele ukonyusa amandla okwenza imisebenzi ebonakalayo ngexesha lonyaka.
4. Musa ukukhetha ukutya okunzima
Ngexesha lasebusika, abantu bathambekele ekubeni ngamavila kunye nokuswela ishedyuli efanelekileyo yokusebenza. Oku kwenza umzimba uzive udangele kwaye ubuthathaka. Ukutya okunzima kongeza kwindlela engafanelekanga yokuphila kunye nokwandisa amathuba okufumana ubunzima kunye nezinye izifo zempilo.
5. Ungaphoswa ngamanzi
Abantu bahlala belahlekelwa kukusela amanzi aneleyo ngexesha lasebusika elinokuthi likhokelele kulusu kunye neengxaki zempilo ezinje ngesikhumba esomileyo kunye namatye ezintso. [Mbini] Yiphephe imikhwa enjalo njengoko umzimba ufuna amanzi ukuze usebenze ngokukuko nakwimozulu ebandayo. Sebenzisa ubuncinci iiglasi zamanzi (amanzi ashushu) ukuze uhlale usempilweni.
6. Faka iziqhamo kunye nemifuno
Ukongeza iziqhamo kunye nemifuno ekutyeni kwakho njengezakha mzimba kunokunceda ukukhusela amajoni omzimba kwaye kuthintele ekufumaneni ubunzima. Kuphephe ukutya okunesitatshi, okuneswekile, okwenziweyo kunye nokuneoli njengoko ziphezulu kwiikhalori. [3]
7. Sela iti yemifuno
Iti yemifuno eyenziwe ngamayeza kunye neziqholo ezinje ngejinja, isinamoni, chamomile, licorice kunye neethyme zezona zilungileyo ukubonelela ngempilo ebusika. Bayanceda ukulwa nokubanda kwaye bayamangalisa amajoni omzimba kunye nezinye iimpawu ezibandayo ezinje ngomqala obuhlungu kunye nokukhohlela. Gwema ukongeza iswekile kwii-herbal teas.
8. Yithi hayi kukutya okunamafutha
Ukutya okunamafutha kunokwakha amanqatha okugcina emzimbeni. Ngaphandle kokuzilolonga ngokwaneleyo, amafutha agciniweyo abangela imiba emininzi yezempilo njengokutyeba, izifo zentliziyo, icholesterol ephezulu kunye neengxaki zesisu ezifana nesifo sohudo kunye nosulelo lwesisu.
Sebenzisa iziqholo ezisempilweni
Izinongo zobusika ezifana neturmeric, ipepile emnyama, isinamon, ijinja kunye nefenugreek zityebile kwii-antioxidants ezinokunceda kwinkqubo yokunciphisa ngokukhawuleza komzimba. Ezi ziqholo zigcina nokubanda okuqhelekileyo kwaye kunokuthintela amajoni omzimba ekusebenzeni. [4]
10. Iwayini ingaluncedo
Iwayini inokuba sesona sithako silungileyo ngexesha lobusika. Ukudibanisa iwayini kukutya okuthile okufana nesosi nenyama kunokunceda ukuphakamisa incasa yesitya. Isifundo sithetha malunga neempembelelo ezinokubakho zewayini ebomvu xa zifunxwe ngexesha lasebusika. Iwayini iluncedo kwimpilo yentliziyo kunye nokuhamba kwegazi okufanelekileyo. [5] Nangona kunjalo, thintela ukugqithisa.
11. Buyisela ubisi lwekhokhonathi
Buyisela ubisi lwekhokhonathi ngexesha lonyaka njengoko lityebile kwaye lityebile kwiikhalori kunye nee-acid ezinamafutha. Kungathatha ixesha elide ukwetyisa kwaye kubangele iingxaki zesisu njengokuqunjelwa okanye urhudo. Endaweni yoko yongeza ubisi olunamanzi okanye iyogathi kwizitya zakho njengoko zinokukhetha okunempilo.
Iingcebiso Zempilo
12. Ukuzilolonga rhoqo
Ukusebenza kufuneka kube yinxalenye yendlela yokuphila, nokuba leliphi ixesha lonyaka. Ukuzilolonga kusinceda sigcine ubushushu kwaye kuphucula imetabolism kunye nokuhamba kwegazi emzimbeni, oko kuthintela umkhuhlane wexesha kunye nezinye izifo ezinganyangekiyo. Yiya kwiiklasi zeyoga, zibethe kwindawo yokuzivocavoca okanye uzikhuphe ngoxinzelelo oluncinci. [6]
13. Qala ngokuzifudumeza
Ngexesha lasebusika, izihlunu zihlala ziqina ngenxa yeqondo lobushushu elibandayo kunye nokuhamba komzimba okumbalwa. Ke ngoko, ngaphambi kokuba uqale kwimithambo, kungcono ukuba wenze ukufudumeza kuqala, ngakumbi ukuzilolonga okunamandla ukunciphisa umngcipheko wokuphamba ngenxa yentshukumo yequbuliso.
14. Qalisa ukukhwela ibhayisikile
Iimoto zikhululekile kwaye zicocekile kwaye zinokukunqanda kubanda ngaphandle, kodwa ukuhamba ngebhayisikile kuyakugcina ushushu kwaye kufanelekile kwaye kuya kwenza ubuninzi bemisebenzi yakho yomzimba. Khumbula, ngaphambi kokuba uye kukhwela ibhayisikile ebusika, zigqume kakuhle ngokunxiba izixhobo zokukhusela. [7]
15. Nxiba iintsinga zokwenziwa
Xa ubila ngexesha lokuzivocavoca, iimpahla ezisebenzayo ezenziwe ngomqhaphu zihlala zithatha ukubila kwaye zikushiye umanzi kwaye ubanda, oko ke kwandisa umngcipheko wehypothermia. Kuthintele oku ngokunxiba iilokhwe zokuzilolonga ezenziwe ngemicu eyenziweyo njengoko zingabambi ukufuma kwaye zithintele ubushushu bomzimba wakho ekuweni.
16. Nxiba iimpahla ezimnyama
Iziphumo zemibala eyahlukeneyo kulawulo lobushushu zinempikiswano. Nangona kunjalo, uninzi lwezifundo zithi imibala emnyama ithambekele ekufunxeni ubushushu ngelixa imibala ekhanyayo ibonisa ubushushu. Ke ngoko, khetha ukunxiba iimpahla ezimnyama ezimnyama okanye ibhatyi ngelixa usenza imisebenzi yangaphandle yomzimba njengoko inokukunceda ukuba uhlale ushushu kwaye wonwabile. Kungcono ukhethe i-attires eneekona eziqhwanyazayo ukuba wabelana ngeendlela kunye nabaqhubi ukuze babonakale kakuhle. [8]
17. Khusela impumlo, iindlebe neenzwane
Nanini na xa iqondo lobushushu lisihla, umzimba uqala ukugcina ubushushu kunye namandla ngokunciphisa ukuhamba kwegazi ukuya eziphelweni ezinjengeempumlo, iindlebe neenzwane. Ngamanye amaxesha kunokukhokelela kwiqabaka kwezi ndawo zomzimba sele zikhankanyiwe. Ke ngoko, kungcono ukugquma impumlo yakho ngesigqumathelo (njengoko ikwayixesha le-COVID-19), iindlebe ezinesikhafu neenzwane ngezihlangu ngaphambi kokuba uye kulolonga umzimba.
Ezinye Iingcebiso Zempilo
18. Soloko uphatha isicocisi-nzipho ngesandla
Ubhubhane we-COVID-19 wosulela izigidi zabantu kwihlabathi jikelele. Njengoko kucetyiswa yi-WHO, i-CDC kunye namanye amaziko ezempilo ahloniphekileyo, ucoceko lwezandla kunye nokunxiba iimaski zezona zidingo zibalulekileyo zokuthintela ukusasazeka kwintsholongwane. Soloko uphatha i-sanitiser ngesandla kwaye uyisebenzise ngamaxesha athile, ngakumbi ngaphambi kokuba utye okanye uchukumise amehlo akho. [9]
19. Fumana ilanga elaneleyo
Ukukhanya kwelanga ngumthombo omkhulu wevithamini D onegalelo kumathambo omeleleyo nakwimpilo iyonke. Ikwadlala indima ebalulekileyo kulawulo lwehomoni ebizwa ngokuba yi-serotonin ejongene nomoya olungileyo, ulonwabo kunye nokuba sempilweni komntu. Fumana ukukhanya kwelanga okwaneleyo njengoko kunceda ukufudumala kunye nokubonelela ngezibonelelo zezempilo ezifunekayo.
20. Kuphephe ukulala emini
Ukulala kunceda ukuphilisa nokulungisa iiseli kunye nezicubu ezonzakeleyo, ukunciphisa imeko yeengxaki zengqondo ezinje ngoxinzelelo, kunye nokunciphisa umngcipheko wezifo ezingapheliyo. Ukulala ebusuku kubaluleke kakhulu kwimpilo. Nangona kunjalo, ubuvila kunye neqondo lobushushu elibandayo kunokubangela ukulala kakhulu emini okungaphazamisa ukulala ebusuku. Zithintele kwinto engaphambili ngokuzibandakanya kwezinye izinto kwaye ulale kamnandi ebusuku.
21. Nxiba iimpahla zasebusika
Impahla zasebusika ezinje ngeebhatyi, iipullovers, izikhafu kunye neminqwazi zinceda ukuphulukana nobushushu emzimbeni. Iingubo ezinjalo zenziwe ngoboya kwaye zikunike imvakalelo yokufudumala kunye nokuzonwabisa ngexesha lobusika. Ukuba unengxaki yokuqaqanjelwa ngamalungu ebusika, iimpahla zasebusika zinokunceda ekuthinteleni iingxaki ezinxulumene noko.
22. I-oyile ngaphambi kokuhlamba
Ukuthambisa ioyile ngaphambi kweshawari kunceda ukutywina ukufuma kwesikhumba kwaye kuqinisekisa ukuba akukho kulahleka kufuma kulusu xa uhlamba. Unokwenza oku ngokusebenzisa ioyile yomzimba okanye ngokulula, ikhokhonathi okanye ioyile yemostade ngaphambi kokuba uhlambe.