IINGCEBISO ZEMPILO EZINGAMA-74 EZILULA: USENOKUNGAZI MALUNGA NENOMBOLO 67

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Kufuneka ubukele

Ungaphoswa

Ekhaya Impilo Impilo-ntle Wellness oi-Shivangi Karn Ngu Shivangi Karn NgoSeptemba 25, 2020

Ukugcina indlela yokuphila esempilweni ngumceli mngeni kubo bonke. Ngomsebenzi osisigxina kunye noxanduva losapho, kuba nzima kubantu ukuba bagxile kwimpilo esempilweni. Kwakhona, kunye neengcebiso zeengcali ezikhoyo, ukukhetha eyona ilungileyo kuhlala kudideka.

Siyayazi indlela izinto ezincinci ezinokuthi ngamanye amaxesha zenze umahluko omkhulu. Ngokunjalo, ukulandela iingcebiso ezimbalwa ezilula nezilula zempilo kunokukunceda uphile impilo esempilweni kwaye ungenazifo.

Kule nqaku, siza kuthetha ngeengcebiso ezilula ezingama-74 ezixhaswa bubungqina besayensi.

Jonga kwaye ubalandele ngempilo engcono yakho kunye nosapho.

Impilo-ntle

1. Thatha ukukhanya kwelanga kwasekuseni

Ukukhanya kwelanga ekuseni ngumthombo omkhulu wevithamini D. Le vithamini iphucula impilo yethambo, ixhasa imetabolism, ithintela izifo zolusu kwaye ikwanxulunyaniswa nokukhululwa kwe-serotonin yempilo yengqondo elungileyo. [1]

2. Hamba ngeenyawo

Ukuhamba ngaphandle kweembadada yonyango lwendalo kuzo zonke iintlobo zeengxaki zeenyawo. Iphucula ukulingana komzimba, ulwazi kunye namandla. Ukuhamba unganxibanga zihlangu kuyomeleza isinqe sakho, amadolo kunye nommandla osemazantsi.

Cwangcisa usuku lwakho

Ukucwangcisa usuku lwakho kukunceda ujolise kwizinto ezibalulekileyo ngaphandle kokuchitha ixesha. Isicwangciso esifanelekileyo sosuku siya kuphucula imveliso yakho kunye nolawulo lwexesha. Iya kongeza ulwakhiwo kubomi bakho kwaye ikugcine unamandla.

4. Zilolonge kusasa

Ixesha losuku luchaphazela kakhulu kwiziphumo zokuzilolonga. Xa ukusebenza kwenziwe ekuseni, isangqa se-circadian (iwotshi yomzimba) inceda ukulawula imisebenzi emininzi yomzimba xa kuthelekiswa nokusebenza ngokuhlwa. Kwakhona, umthambo owenziwe kwimeko ekhawulezileyo kusasa uyasebenza ukunciphisa ubunzima. [Mbini]

5. Yiba Nobubele Kuwe

Ukuzibandakanya kunye nokuzenzela ububele kunezibonelelo ezininzi zengqondo nezempilo. Kuyanceda ekwamkeleni nasekuziqondeni kumaxesha anzima kunye namaxesha anzima. Isifundo sithi ukuzimanya kunye nokucinga ngokwengqondo kwenza umntu enze izinto ezilungileyo kwimpilo yakhe njengokubaleka kunye nokutya okunempilo. [3]

6. Hleka kakhulu

Isifundo sibonisile ukuba ukuhleka kunefuthe elihle kwimpilo yomntu ngokwasemzimbeni nangokwasemzimbeni. Isebenza njenge-immunoenhancer kwaye ijongana kakuhle neekhemikhali zoxinzelelo. Ukuhleka kunefuthe elomeleleyo kwiiseli ze-cytotoxicity. [4]

7. Funda Into Entsha Yonke Imihla

Ukufunda izinto ezintsha yonke imihla kuyanceda ekuphuculeni umgangatho wobomi. Ukukwazi ukufunda okanye ukufumana izakhono ezininzi kunceda ekuphuculeni ukusebenza kwengqondo, amandla engqondo, ukusebenza ngokubonwayo kunye nezinye izakhono. [5]

8. Hlakulela Isimo sengqondo esifanelekileyo

Isayikholoji efanelekileyo yindlela echanekileyo yokuphila ubomi obusempilweni kunye nokonwaba. Isifundo sibonisa ukuba isimo sengqondo esihle sinxulunyaniswa nempilo entle ngeendlela ezininzi. Ngengqondo elungileyo, impilo-ntle yomzimba, yengqondo neyentlalo yomntu iyadibana ebanceda ukuba baphile ubomi obusempilweni nobude. [6]

9. Zibekele iinjongo ezincinci

Ukumiselwa kweenjongo kunye nokucwangciswa kwamanyathelo yindlela yokuphila esempilweni yokukhuthaza impilo entle. Zibalulekile ekugugeni okusempilweni njengoko zilibazisa ukuqala kwezifo ezinxulumene nobudala ezinje ngesifo sengqondo esixhalabisayo, ukwehla kwengqondo okanye ukukhubazeka komzimba. Ukubeka iinjongo ezincinci kukwakhuthaza ingqondo nomzimba osempilweni, ngakumbi kubantu abangaphezu kweminyaka engama-50. [7]

10. Nika uNcedo kubaSweleyo

Ukunceda abasweleyo sisenzo sobubele. Nokuba ngumnikelo omncinci okanye umsebenzi wesisa okanye ukuhanjiswa kokutya, ulonwabo okanye uvakalelo lovuyo oluza nezenzo ezinjalo zibangela ifuthe elihle kwimpilo yethu. Ububele buyanceda ukunciphisa uxinzelelo olulungileyo kwimpilo-ntle yomntu.

11. Gcina ubudlelwane obuhle beNtlalo

Izifundo ezininzi zibonisa ukuba ubudlelwane obuhle ekuhlaleni bunxulunyaniswa nomngcipheko osezantsi weengxaki zempilo yengqondo, ngakumbi uxinzelelo. Inkxaso kwezentlalo inciphisa umngcipheko wokufa, iyabiza iindleko kwaye iphucula impilo yomntu. [8]

12. Nika ixesha kusapho nabahlobo bakho

Izifundo ezininzi zibonisa ukuba ukuchitha ixesha nosapho kunye nabahlobo kubalulekile kwimpilo yengqondo nakwimpilo yomntu. Iyanciphisa uxinzelelo, ikhuthaze iingcinga ezintle, inyusa imeko kwaye inyusa neminye imisebenzi yomzimba. Ukuchitha ixesha nosapho kulungile kubudlelwane.

13. Ziqhelanise nombulelo

Umbulelo sisenzo sokubulela. Kwizifundo ezininzi, umbulelo unxulunyaniswa nengqondo yempilo-jikelele. Luqheliso olukhulu lonyango lwengqondo kunye nezona ndlela zilula zokuphucula impilo yengqondo. Ukubulela kubangela iimvakalelo ezintle, kwakha ubudlelwane obuqinileyo kwaye kuphucula impilo iyonke.

14. Ungaze Ulale Ngomsindo

Ukulala ebusuku kunceda abantu baqhubekeke nolwazi lwabo losuku kwaye balugcine njengememori. Sihlala sicetyiswa ukuba singaze silale sinomsindo, kuba ukuba senza njalo, iingqondo zethu ziya kugcina ezi nkumbulo zimbi kwaye zisenze kube nzima ngathi ukuba silibale kumaxesha azayo.

15. Fumana isilwanyana sasekhaya

Unyango lwezilwanyana zasekhaya lubangela ukwehla kweengxaki zengqondo ezinje ngoxinzelelo, ukuba yedwa, ischizophrenia kunye nokudikwa. Kwisifundo, impilo iyonke yabanini bezilwanyana yavavanywa kwaye kwafunyaniswa ukuba basemngciphekweni ophantsi wezifo zentliziyo, uxinzelelo lwegazi kunye nokutyeba ngenxa yemisebenzi ebonakalayo ebandakanya ukuhamba kwenja okanye uqeqesho. [9]

16. Yenza isitiya

Igadi idibanisa imisebenzi ebonakalayo kunye nokuvezwa kwendalo kunye nelanga. Ukuchitha ixesha elininzi ujikeleze imithi nezityalo kuphucula ukubonelelwa yioksijini ngelixa ukukhanya kwelanga kunika ivithamin D. Uphononongo luthi ukwenza igadi nokunkcenkceshela izityalo kukonyusa uvelwano kwaye kunciphise uxinzelelo kunye noxinzelelo. [10]

17. Funda isixhobo soMculo osithandayo

Ukudlala izixhobo zomculo kuphucula imisebenzi yokuqonda kunye nokwenza ikhonkco eliqinileyo phakathi kwezakhono zeemoto kunye neendlela zoluvo. Olu qeqesho lunezibonelelo zexesha elide kwezempilo, ngokwasemzimbeni nangokwasengqondweni. [Shumi elinanye]

18. Thatha iiholide

Iiholide ezimfutshane zinempembelelo yexesha elide kwimpilo yethu nakwimpilo yethu. Indawo yokusebenza ithathwa njengonobangela ophambili woxinzelelo okhokelela kwezinye iziphene kwezempilo. Ubungqina bubonisa ukuba iihambo ezincinci kube kanye okanye kabini ngenyanga zinokunceda ekuphulukaneni nomthwalo ongapheliyo kunye noxinzelelo olusezantsi, zonyusa iimvakalelo ezilungileyo kwaye ziphucula umgangatho wokulala. [12]

19.Xesha ixesha lakho

Kuyatshiwo ukuba ukuchitha ixesha kunye nawe lelona xesha ulichithe kakuhle. Ukuchitha amaxesha uwedwa kunceda ukukhulula iingqondo zethu kwaye kugxile kwizinto ezibaluleke kakhulu. Ikwasivumela ukuba siyile kwaye sikhulise ukuzithemba kwethu.

20. Yeka Ukuzikhathaza Ngezinto Ezincinci

Ukukhathazeka ngezinto ezincinci kuhlala kukhokelela kuxinzelelo oluthi ngamanye amaxesha lube nzima kwaye lubangele ukudakumba. Siyalwazi uxinzelelo oluninzi kunye neengxaki ebomini zisenza ukuba sikhathazeke ngazo. Nangona kunjalo, ngokuguqula ukugxila kwethu kunye namandla ethu kwizinto ezibalulekileyo nezixabisekileyo ebomini, sinokunciphisa amaxhala ethu ngezinto ezincinci ezingabalulekanga.

21. Yenza imisebenzi oyithandayo

Ukuzibandakanya kwimidlalo esiyithandayo, kwizinto esizithandayo okanye kwimisebenzi kunezibonelelo ezininzi zengqondo. Basinceda ekuphulukaneni noxinzelelo esidibana nalo kubomi bethu bemihla ngemihla. Ukuzonwabisa kukhuthaza iimvakalelo ezintle kwaye kuvumela umntu ukuba ahlaziye ingqondo yabo, echaphazela ngokuthe ngqo impilo yomzimba. [13]

Ukutya

22. Qalisa usuku lwakho ngeti yeHerbal

I-Herbal teas ezifana nohlaza, ijinja, ipepermint, i-hibiscus kunye nelemoni ziziselo ezidumileyo ezipakishwe ngama-antioxidants, iipolyphenol kunye nezakha-mzimba ezininzi. Bayanceda ekuthinteleni izifo ezinganyangekiyo ezininzi ezinjengomhlaza, isifo seswekile kunye nezifo zentliziyo. [14]

23. Ziphephe iziselo ezineswekile

Uphononongo luthi iziselo ezineswekile zinokubangela ukutyeba, isifo seswekile kunye nezinye iingxaki zempilo, ngakumbi ebantwaneni. Iziselo ezineswekile ezinjengeziselo ezihlwahlwazayo ziphezulu kwiikhalori kunye nomxholo weswekile. Nangona zilungile kwi-hydration, ukutya kwazo okuphezulu kunokunyusa ubunzima bomzimba kunye nomngcipheko wezifo ezingapheliyo. [Shumi elinantlanu]

24. Bandakanya Amandongomane Ekutyeni Kwakho

Amandongomane anje ngeeamangile, iiwalnuts, amandongomane kunye neepistachios zipakishwe zizakha-mzimba ezisebenzayo eziphucula imetabolism yethu kunye nokukhusela izifo zentliziyo. Ikwangumthombo ogqwesileyo wee-amino acid kunye neeproteni ezinceda kwimisebenzi eyahlukeneyo yomzimba. [16]

25. Sebenzisa iziqhamo nemifuno

Izikhokelo zokutya zibonisa ukuba isiqingatha seplate kufuneka sigcwaliswe ngeziqhamo kunye nemifuno. Ziyeyona mithombo yamandla, i-micronutrients, i-phytochemicals kunye ne-antioxidants. Ukusetyenziswa kweziqhamo kunye nemifuno kunxulunyaniswa nomngcipheko osezantsi wezifo ezininzi ezinjengezifo zentliziyo kunye nomhlaza. [17]

26. Ukuhlafuna ukutya ngokufanelekileyo phambi kokuginya

Ukuhlafuna ukutya amaxesha amaninzi ngaphambi kokuginya sisicwangciso esisebenzayo sokunciphisa umngcipheko wokutyeba kakhulu. Ukuhlafuna kuyanceda ekulawuleni ukutya kwaye kunciphisa ukutya. Ke ngoko, kunokuba yindlela esebenzayo yokunciphisa ubunzima kwaye uhlale usempilweni. [18]

27. Iimveliso zenyama azimbi kwimpilo yakho

Ukuhamba nge vegan kulungile kwimpilo, kodwa iimveliso zenyama (ngesixa esikhulu) zibalulekile ngokulinganayo emzimbeni. Ukutya okuvela kwimithombo yezilwanyana njengentlanzi, inkukhu okanye inyama ebomvu kungumthombo obalulekileyo wevithamini B12, omega-3 fatty acids kunye neprotein, ezifumaneka kwimali esezantsi kwimithombo yevegan.

28. Nciphisa ukungenisa ikofu yakho

Ikofu sesona siselo sityiwa kakhulu ngenxa yezibonelelo zempilo ezininzi, incasa emangalisayo kunye nevumba. Nangona kunjalo, ukusetyenziswa kwayo okuphezulu kunokuba nefuthe elibi kwimpilo kwaye kubangele ukulala, uvalo kunye nokugabha. Kwakhona akulunganga kumanani amakhulu ngexesha lokukhulelwa. [19]

29. Sebenzisa iiNtlanzi ezinamafutha

Ukusetyenziswa kweentlanzi ezinamanqatha kabini ngeveki (30-40 g) kuyacetyiswa kubantu abasempilweni ziingcali zonyango. I-Omega-3 fatty acids kwezi ntlanzi zinamafutha inceda ukunciphisa umngcipheko wezifo zentliziyo kunye nezinye izifo zemetabolism. [Amashumi amabini]

30. Ungaphoswa ziiProbiotic

Iiprobiotic, ezinjengeyogathi, zibalulekile ekugcineni impilo yesisu esincinci, ukunciphisa urhudo olunxulumene nesisu, ukwehlisa i-cholesterol ye-serum kunye nokunyusa amajoni omzimba. Kuyanceda ukulawula uxinzelelo lwegazi. [amashumi amabini ananye]

31. ZiFafaze (Nokuba sele usele Utywala)

Ukugcina umzimba uhlanjululwe kunceda ukugcina ulungelelwaniso lwamanzi-emzimbeni kunye nokuthintela izifo ezinxulumene nesondlo ezinje ngesifo seswekile (Uhlobo 2), isifo se-metabolic syndrome kunye nokutyeba kakhulu. [22] Ungalibali ukusela amanzi emva kokuba usele utywala kuba i-diuretic enamandla ekhupha ulwelo emzimbeni.

32. Yenza ukutya ngokuNengqondo

Ukutya ngengqondo kubalulekile njengokusebenzisa umzimba. Inceda ukutshintsha ukutya kunye nokuziphatha kokuziphatha emntwini. Olu qheliselo lusisiseko lubandakanya ukujonga ukutya kwethu ngaphandle kokugweba. Ukutya ngengqondo akukho malunga nokunciphisa umzimba kodwa kukunceda umntu onwabele incasa kunye nomzuzu wokutya kunye nobukho babo obupheleleyo kumava okutya amnandi. [2. 3]

33. Yitya ukutya okunefibre ukuze uhlale uphelele ixesha elide

Ukutya okune-fiber okunje ngeziqhamo, imifuno, ukutya okuziinkozo kunye nokutya okuziinkozo kukutya okunomthamo ophezulu okuthatha ixesha elide ukuba kugaywe ngamathumbu. Ke ngoko, igcina umntu egcwele ixesha elide kunye nokuthintela iswekile ngesiquphe emzimbeni.

34. Hlala kude nokutya okungafunekiyo

Uninzi lwezifo ezinje ngemivumbo, ukutyeba kakhulu, umhlaza nesifo seswekile zibangelwa ikakhulu kukuziphatha ngendlela engeyiyo. Uphononongo lubonisa ukuba eMelika, ukutya okukhawulezileyo, okungekho mpilweni kunye nokutya okucwangcisiweyo kuhlala kubulala inani eliphezulu labantu kunokutshaya icuba. Ukutya okusempilweni kunye nokuzilolonga zezona ndlela zokuphila ubomi obungenasifo. [24]

35. Kunqande iiCarbohydrate ezisulungekileyo

Iicarbohydrate ezihlaziyiweyo (ezigqityiweyo / ezilula) ziinkozo kunye neswekile apho izondlo kunye nefayibha zisuswe khona. Ziyimithombo efanelekileyo yokutya i-carb kodwa ukusetyenziswa kwazo kufuneka kuncitshiswe. Ukusetyenziswa okuphezulu kwee-carbs ezicokisekileyo kunxulunyaniswa kakhulu noxinzelelo lwegazi, uhlobo lweswekile 2 kunye nezifo zentliziyo. [25]

36. Amafutha anelisiweyo alungile

Ngokungafaniyo namanqatha e-trans, amafutha anelisiweyo kukutya okwanelisa kakhulu okunciphisa iminqweno, ukukhulisa imetabolism kunye nokunceda ukunciphisa umzimba. Nangona kunjalo, kufuneka isetyenziswe ngokumodareyitha ukunqanda umngcipheko wokutyeba kakhulu kunye nezifo zentliziyo. [26] Amafutha agcwalisiweyo aquka amanqatha okusikwa kwamatakane emvu / enkomo, iimveliso zobisi ezinamafutha aphezulu kunye nenkukhu emnyama.

37. Iherbs kunye neeSpices ziyinxalenye ebalulekileyo yokutya

Iherbs kunye nezinongo ezifana nee-clove, ijinja, igalikhi, isinamon, iturmeric kunye nekhadiyam zityebile kwimichiza ye-phenolic kunye ne-antioxidants. Ukusetyenziswa kwabo rhoqo ngesixa esincinci kunxulunyaniswa nokwehliswa kwezifo ezinje ngomhlaza, izifo zokuphefumla kunye neengxaki zentliziyo. [27]

38. Kuphephe Trans Amafutha

Amafutha eTrans afumaneka ngokwendalo kwiinyama nobisi. Kwimizi-mveliso, ifunyanwa ngokuqinisa ioyile engamanzi kumanqatha aqinileyo obomi beeshelfu ezinkulu. Ukusetyenziswa kwamafutha eTrans kufuneka kuncitshiswe kuba kunokwandisa umngcipheko womhlaza wekolon, ukungabikho komzimba, ukuphazamiseka kwenkqubo ye-nervous kunye nokukhuluphala. [28]

39. Khetha ukupheka ukutya kwakho

Ukutya okuphekwe ekhaya zizimpawu ezibalulekileyo zempilo ephuculweyo ye-cardio-metabolic ebandakanya amanqanaba aphuculweyo eswekile, i-cholesterol esezantsi kunye nempilo elungileyo yentliziyo. [29] Ukupheka ngokwakho kukwenza ugcine ulawulo lwezithako ezinobungozi kwimpilo yakho.

40. Zilumkele iisaladi ezingenampilo

Iisaladi ezenziwe ngeminqathe, i-kale, iitumato, iiavokhado, iikomkomere zithathwa njengezisempilweni, ngakumbi ukuba uzama ukunciphisa umzimba. Nangona kunjalo, ngamanye amaxesha iivenkile zongeza itshizi, isaladi yokunxiba kunye nenyama eyojiweyo ngaphezulu kwazo ezonyusa ukungena kweekhalori. Khetha inyama eyojiweyo endaweni yokuthosa kwaye ubacele ukuba babeke itshizi okanye isaladi yokunxiba ecaleni.

41. Bandakanya iMbewu eseMpilweni kwisidlo sakho

Imbewu yokutya efana nembewu yethanga, imbewu ye-chia kunye nembewu yeflakisi ngumthombo omkhulu wefayibha, ii-antioxidants, iiminerali kunye neevithamini. Ziyaziwa ngokuthintela izifo zentliziyo, ukuphucula ukwetyisa, ukulawula i-cholesterol kunye nokulawula isifo seswekile. [30]

Impilo

42. Ukuphulula amalungu esini kulungile

Ukuphulula amalungu esini kulungile kubomi besondo obunempilo. Iphucula impilo yezesondo, inciphisa ukuhanjiswa kwee-STD, ikhuthaza ukusondelelana kunye nokunciphisa ukukhulelwa okungafunekiyo. [31] Ukuphulula amaphambili kukwakhupha ii-endorphins, ikhemikhali ezinciphisa iintlungu kwaye zinciphise uxinzelelo.

43. Lala kwicala lasekhohlo

Uphononongo luthi ukulala kwicala lasekhohlo kunye nentloko ephakanyisiweyo kunceda ekunciphiseni i-reflux yesisu esisona sizathu siphambili sokuqaqamba kwentliziyo, ukudumba kunye nokucaphuka kombhobho wokutya ngenxa ye-Reflux yesisu esiswini. [32]

44. Ukucamngca lunyango olulungileyo

Ukuphumla okufumana emva kokucamngca kunezibonelelo zonyango kunye neprophylactic yezempilo. Luhlobo lokuzivocavoca kwengqondo olunceda ukukhuthaza impilo yengqondo, ukunciphisa ukuguga, ukuphucula isifuba kunye nomngcipheko wezifo ezingapheliyo. Bandakanya ukucamngca kwiindlela zakho zokuphila ukuze ufumane iziphumo ezingcono. [33]

45. Yiba sempilweni Ungabhityi

Ukuba sempilweni akuthethi ukuba mncinci okanye ube mncinci. Ukuphulukana namanqatha esisu yinto ebalulekileyo yokulahleka kobunzima njengoko isisu esiswini sinxulumene nokutyeba kunye nezifo ze-metabolic. Ke ngoko, yehla emzimbeni kodwa ungazinciphisi izondlo ezibalulekileyo ngokuzilambisa.

46. Musa ukubrashi kwangoko emva kokutya

Emva kokutya iziyobisi / ukutya okusela okune-asidi okanye ukutya, umntu kufuneka akuphephe ukuxubha amazinyo kwangoko. Oku kutya kuthambisa i-koqweqwe lwawo kunye nokuxubha kuvame ukonakalisa kwaye kubenze buthathaka. Lindela ubuncinane isiqingatha seyure okanye iyure enye emva kokutya. [3. 4]

47. Ukuncamisa kukhulisa uMetabolism

Ukwanga akusiso isenzo sothando kuphela kodwa sinezibonelelo ezininzi zempilo. Ukuphuzana kunceda ukunciphisa uxinzelelo, amaqondo asezantsi e-cholesterol, yonyusa imveliso yee-neurotransmitters kwaye yonyuse ukhuseleko. Ibangela amanqaku olonwabo engqondo kwaye yenza umntu onwabe.

48. Ziqhelanise neYoga

I-Yoga inezibonelelo zonyango ezimangalisayo. Ukwenza i-yoga yonke imihla kuphucula yonke imisebenzi yomzimba. Ikwaphucula ukusebenza kwengqondo okugcina zonke iingxaki zengqondo. I-Yoga kufuneka yenziwe njengesiqhelo sendlela yokuphila, hayi nje umthambo. [35]

49. Kuphephe ukuboniswa kukukhanya okuluhlaza okwesibhakabhaka ebusuku

Ifowuni ephathekayo okanye izixhobo zombane zithumela ukukhanya okuluhlaza okwesibhakabhaka okuhlisa ukhuseleko lwe-melatonin. Oku kuchaphazela ukulala kunye nokuvuka komjikelo ophazamisa ukulala kwethu.

50. I-Floss ubuncinci kube kanye ngosuku

I-Dental floss ibalulekile kulawulo lwezifo zomlomo ezinje ngemingxunya, i-gingivitis okanye i-periodontitis. Kukuziqhelanisa nokucoceka ngomlomo ukugcina impilo yomlomo kunye nokuxhasa izicubu zamazinyo. [36]

51. Gcina ukuhlala kakuhle

Kunzima ukugcina ukuhlala komzimba okuhle ngelixa usebenza phambi kweekhompyuter ixesha elide. Izikhundla zomzimba ezingalunganga zinokubangela uxinzelelo lwemisipha, iintlungu okanye umqolo obuhlungu. Yenza iindlela zokugcina umzimba uhleli kakuhle ukuze unciphise ubunzima bezihlunu, intamo kunye nenxalenye engemva yomzimba. [37]

52. Sela amanzi phambi kwesidlo ngasinye ukuze unciphise umzimba

Uphononongo lubonisa ukuba ukusela malunga ne-500 ml yamanzi ubuncinci imizuzu engama-30 ngaphambi kokutya kunceda kulawulo lobunzima. Amanzi anciphisa umdla wakho wokutya kwaye anceda ukutshisa iikhalori ukuba uzityile ngaphambi kokutya. [38]

53. Lala ngokwaneleyo

Ukulala yinto ebalulekileyo kwimpilo yakho kunye nophuhliso. Inceda ukugcina ingqondo kunye nemisebenzi yomzimba iyonke. Ukuphazamiseka ebuthongweni kubangela iingxaki ezinxulumene nemetabolism, amajoni omzimba, ukuguquka kwemfuza, ukulawulwa kwehomoni kunye nezinye ezininzi. [39]

54. Thintela ii-Elevator kwaye uthathe izinyuko

Isifundo sithetha ngombutho phakathi kwezinyuko zokuhamba kunye nokwehla komngcipheko wokubetha, isifo seswekile kunye nomhlaza wemiphunga. Ukuhamba ngezinyuko kunceda ekutshiseni iikhalori, ukomeleza izihlunu zomlenze ezisezantsi, ukugcina ukuma komzimba, ukuthintela i-osteoporosis kunye nezifo zengqondo. [40]

55. Ukuzilolonga kakhulu kuyingozi emzimbeni

Ukuzivocavoca umzimba kubalulekile kwingqondo kunye nomzimba ophilileyo kunye nokuthintela izifo ezininzi, ezengqondo nezomzimba. Nangona kunjalo, ukuba likhoboka lokuzilolonga kunokuwuchaphazela kakubi umzimba. Kukho umda othile kwimisebenzi yomzimba ngokuxhomekeke kubudala bomntu kunye nemeko yempilo. Ukuzilolonga kakhulu kunokubangela umonakalo kwimithambo, kunciphise i-libido kunye nokukrazula izicwili zomzimba. [41]

56. Phumla xa Ugula

Ukuphumla yingcinga yesayensi ekhathalayo kunye nesenzeko esinxulumene nempilo. Xa umntu egula, ukuphumla kunceda ukuqala kwakhona ukusebenza komzimba kunye nokunceda ukubuyela kwimeko yesiqhelo ngokukhawuleza. Ayinakuthotywa njengoko inokuba mandundu imeko yezonyango. [42]

57. Yolula ukolula ukolula

Ukolula ngaphambi nasemva kokuzilolonga okanye rhoqo kuya kunyusa uluhlu lokuhamba kwezihlunu kunye namalungu kunye nokunciphisa ukuqina kwemisipha. Ke ngoko, xa sele uza kwenza umsebenzi owomeleleyo womzimba okanye umthambo, ukolula kunceda ukuthintela uxinzelelo lwemisipha kunye nokukrazula ngenxa yokuhamba komzimba ngesiquphe. [43]

58. Gcina itshekhi kumgca wakho wesinqe

Ukugcina isangqa esinqeni esifanelekileyo kunye nobunzima bomzimba kubalulekile. Ukwanda kokutyeba esiswini kwandisa umngcipheko wokuhlaselwa sisifo sentliziyo. Ukutyeba kakhulu ngoyena nobangela wokunyuka kwesangqa esinqeni esidibaniswa nezifo ezininzi ezinje nge-atherosclerotic (ukwakheka kwamafutha kwimithambo), isifo seprothrombotic kunye nesifo sokudumba. [44]

59. Yenza i-Desk-Friendly Exercises e-Ofisini

Ukuhlala ixesha elide eofisini kunokubangela umqolo obuhlungu, iintlungu zentamo kunye nezinye iingxaki zomzimba. Ukuqina kunokufezekiswa kuyo nayiphi na imeko. Yenza umthambo onobuhlobo ofana nedesika ofana nokubethelwa kwengalo, ukuphakama kwethole, ukuqengqeleka kwentamo kunye nokujikeleza kwengalo rhoqo. Unokuhamba uye eofisini okanye upake kude neofisi ukuze uhambe amanyathelo ongezelelweyo yonke imihla.

60. Yenza Eyakho Imisebenzi Yasekhaya

Ukwenza imisebenzi yasekhaya zezona ndlela zilungileyo zokufaka endaweni yokusebenza. Ziyasebenza njengemithambo ye-cardio. Imisebenzi yasekhaya iquka ukuhlamba iimpahla, ukutshayela, ukukorobha phantsi, ukucoca izitya nezinye izinto ezininzi. Bayanceda ukugcina imeko-bume ecocekileyo kunye nokutshisa inani eliphezulu leekhalori. [Zine. Zintlanu]

61. Yeka Ukutshaya

Ukutshaya sesona sizathu sokufa kwabantu ngaphambi kwexesha emhlabeni. Ukuyeka ukutshaya okanye ukusebenzisa inicotine ikakhulu kuthintela umngcipheko wezifo zemiphunga kunye nezomlomo. Ukuyeka ukutshaya nakweyiphi na iminyaka kuyanceda. Nangona kufuna ukunganyangeki, iziphumo ziphuculwe kwezempilo kunye nobomi obude. [46]

62. Thetha nabanye ukuba uziva uxinezelekile ixesha elide

Abantu bahlala bedidekile kunye 'nosizi' kunye 'noxinzelelo'. Okokugqibela sisifo sengqondo esinokuchaphazela imisebenzi yomntu yemihla ngemihla. Ukudakumba kunokuphazamisa indlela yakho yokulala, ukutya kunye namandla engqondo. Thetha nabanye okanye ubonane nonyango lonyango kunyango lwakwangoko.

63. Musa ukusela utywala okanye ukhethe ukusela ngomndilili

Ukusela ngokulinganayo okanye ukungaseli kwaphela kusigcina kwizifo ezininzi, ngakumbi ezo zihambelana nentliziyo. Ukusela kakhulu kunokubangela i-cirrhosis yesibindi okanye i-hepatitis enotywala. IKomiti yeeNgcebiso ngeZikhokelo zeZidlo iphakamisa iziselo ezingaphantsi kwesinye nezimbini / ngosuku kubafazi nakumadoda ngokwahlukeneyo. Nangona kunjalo, izikhokelo ziyahluka kwihlabathi liphela, kuxhomekeke kwimpilo kunye nobudala bomntu. [47]

64. Ukunciphisa iBelly Fat

Uphononongo lubonisa ukuba ukunciphisa amanqatha esisu kunxulunyaniswa nokwehliswa kwezifo zentliziyo. [48] Eminye yemingcipheko kumanqatha esisu yi-insulin insensitivity (diabetes), uxinzelelo lwegazi kunye nesifuba.

65. Musa ukuzilambisa ngokuThoba umzimba

Abantu bahlala bekulamba ngokwabo ukuze banciphise ubunzima, nto leyo ingcamango embi ngokupheleleyo. Ukufa yindlala kubeka umzimba kwimowudi yendlala apho uqala khona ukugcina amanqatha omzimba. Imetabolism yomzimba nayo iyehla, ke xa utya ukutya kamva, endaweni yokuba ukuqhubekise, umzimba ukugcina okwandisa amanqatha akho emzimbeni. Ke ngoko, endaweni yokulamba, khetha ukutya ukutya okunefayibha kunye nokutya okuncinci amaxesha ama-4-5 ngemini.

66. Hlala usebenza

Ukuhlala usebenza kubalulekile ekukhuthazeni impilo kunye nokuthintela izifo. Izibonelelo zalo zingaphezulu kokugcina nje ubunzima bomzimba obusempilweni. Uphononongo lubonisa ukuba ukuzivocavoca umzimba kunokunciphisa amathuba okubetha, isifo seswekile, umhlaza wekolon, uxinzelelo kunye ne-metabolic syndrome kwaye ubonise iimpembelelo ezilungileyo kwiipateni zokulala kunye nokuxinana kwethambo. [49]

67. Nxiba amaqhina aKhululekileyo

Ukuqina kweethambo kunxulunyaniswa noxinzelelo lwe-intraocular (uxinzelelo ngaphakathi kwamehlo). Kubantu abadala abasempilweni, inokunyusa uxinzelelo lwe-intraocular ngelixa kwizigulana ze-glaucoma, inokuyenza mandundu imeko kwaye ibangele ubunzima kulawulo lwayo. [Amashumi amahlanu]

68. Kuphephe Ukunxiba Iimpahla Ezingqindilili

Iimpahla eziqinileyo zibangela iingxaki zempilo ezininzi. Umzekelo, iblukhwe ezixineneyo zinokubangela iingxaki ekucoleni kunye nokuba ndindisholo kwiindawo zethanga ngelixa iibrasi ezomeleleyo okanye iihempe zinokubangela iintlungu kwingingqi yesifuba kunye nobunzima ekuphefumlweni.

69. Gcina izibini ezibini zezihlangu

Kuhlala kucetyiswa ukuba kugcinwe ubuncinci izibini zezihlangu okanye nangaphezulu. Oku kugcina ukucoceka kweenyawo ezilungileyo, ngakumbi ukuba uneenyawo ezibilayo. Ngamanye amaxesha, ukubila okuqokelelwe ezihlangwini akuyi kufumana xesha laneleyo lokomisa okukhokelela kusulelo okanye izihlangu ezinukayo. Ukuthintela oko, qhubeka utshintsha izihlangu kwezinye iintsuku ukuze esinye isibini sifumane ixesha elaneleyo lokuma.

70. Thatha ibhafu yokufudumala

Ukuhlamba okufudumeleyo okanye ishawa eshushu inempembelelo emzimbeni. Iyayipholisa inkqubo yovalo kwaye iphucule ukuhanjiswa kwegazi emzimbeni wonke. Ukuhlamba emanzini ashushu kukwaphelisa neempawu zomkhuhlane, kunciphisa ukubola kwemisipha kunye nokunciphisa uxinzelelo lwegazi.

71. Yiya kwi-Aromatherapy okanye kwi-Massage Body

I-Aromatherapy kunye nokuthanjiswa komzimba ziindlela zonyango okanye zokuphumla apho iioyile ezifanelekileyo okanye izicatshulwa zezityalo zisetyenziselwa ukuphucula impilo yomntu ngokwasemzimbeni. Banceda ukulawula iintlungu, uxinzelelo, ukukhathazeka kunye nokuphucula umgangatho wokulala. [51]

72. Ungaze uLiphose ukuGqalwa nguGqirha wakho

Ukuhlolwa rhoqo kusinceda sazi ngakumbi ngempilo yethu. Inceda ukuthintela umngcipheko wezifo ezininzi ngokuzifumana kwangoko ukuze siye kunyango kwangoko. Ke ngoko kuyacetyiswa ukuba ungaphoswa kukuqeshwa ngugqirha kuba kuyanceda ukwandisa ixesha lokuphila kunye nokukhuthaza impilo elungileyo.

73. Zonwabele izibonelelo zeeoyile ezibalulekileyo

Iioyile eziyimfuneko zikhuselekile kwaye ziyasebenza kwaye zinokusetyenziswa ngeendlela ezininzi. Zisetyenziswa ngokubanzi kulawulo loxinzelelo kunye nokuphumla komzimba. Kukho iintlobo zeoyile ezifanelekileyo ezikhoyo ezinje ngelamuni, lavender, ipepermint, umthi weti kunye nerosemary. Ezi oyile zongezwa kwiimveliso ezininzi ezinjengeshampu kunye nomlomo wokuhlamba umlomo ukuze bafumane izibonelelo zabo.

74. Ukuzila ukutya kube kanye ngeveki

Ukuzila ukutya kanye ngeveki kuyasebenza ekunciphiseni ubunzima, ukuba kwenziwe ngemigaqo. Ukuzila ukutya akuthethi ukulamba, kodwa ukwahlula iiyure zomhla kwifestile yokutya (xa ungatya ukutya okusempilweni) kunye nefestile yokuzila (ukunqanda ukutya kodwa ungatya ulwelo). Oku kukhuthaza impilo engcono kwaye kwenza amajoni omzimba omelele.

Ukushwankathela

Iingcebiso zempilo ezilula ebomini zingenza umohluko omkhulu. Le mikhwa mincinci isinceda ukuba siphile ubomi obunempilo nobude. Kwakhona, ungalibali ukuba olona suku luhle lokuqalisa impilo esempilweni namhlanje.