Umkhuba wakamuva ezinkundleni zokuxhumana ukwehlisa isisindo

Umkhuba wakamuva ezinkundleni zokuxhumana ukwehlisa isisindo

Isidingo sokugcina isisindo esifanele, kokubili ubuhle kanye ne-biologically, sinikeze izindlela eziningi zokunciphisa isisindo.

Ukukhuluphala ngokweqile kubangela izingozi ezinkulu zempilo. Yandisa ingozi yesifo senhliziyo, isifo sikashukela, umfutho wegazi ophakeme, nezinye izinhlobo zomdlavuza. Isisindo esiningi siphinde sigcizelele amalunga, okuholela ezinkingeni zokunyakaza.

Ukukhuluphala ngokweqile kuhlotshaniswa nezinselele zempilo yengqondo, okuhlanganisa nokucindezeleka. Kungase futhi kuthinte izinga lokulala kanye nomsebenzi wokuphefumula. Ngokuvamile, izingozi zokukhuluphala ngokweqile zidlulela empilweni engokomzimba, engokwengqondo nengokomzwelo, kugcizelela ukubaluleka kokugcina isisindo esinempilo ukuze ube nempilo engcono.

Ngokusho kwe-Times of India, enye yezindlela zokunciphisa isisindo ezisakazeka njengokuhlanya ezinkundleni zokuxhumana yindlela yokulahlekelwa isisindo engu-30-30-30, egxile ekudaleni indlela yokuphila ephelele futhi elinganiselayo ngokuhlanganisa imikhuba yokuqaphela ezindaweni eziyinhloko ze-3: umsoco kanye nokuzivocavoca kanye nokuqwashisa ngengqondo.

umsoco

Ukugxila komuntu kungenziwa ngendlela oyifisayo ukuze kugcinwe ukudla okulinganiselayo nokunomsoco. Kunconywa ukuthi ufake izinhlobonhlobo zokudla okuphelele njengezithelo, imifino, amaprotheni angenalutho, okusanhlamvu okuphelele, kanye namafutha anempilo angama-30%. Kufanele futhi uqinisekise ukuthi uthola ipuleti elimibalabala elimele izakhi ezihlukahlukene zokudla okunomsoco, kuyilapho ucabangela osayizi bezingxenye ukuze ugweme ukudla ngokweqile ngomunye u-30%.

U-30% wokugcina wokudla okunomsoco uhlobene namanzi okuphuza, okuyisici esibalulekile ohlelweni lokudla okunomsoco, ngoba usekela imisebenzi yomzimba kanye nempilo evamile.

Ukuzivocavoca

Indlela entsha ibandakanya ukunikela u-30% wendlela yakho yokuqina ekuzilolongeni kwenhliziyo nemithambo yegazi. Imisebenzi efana nokugijima, ukugibela ibhayisikili, ukubhukuda, noma ukuhamba ngokushesha kunomthelela ekuthuthukiseni impilo yenhliziyo, ukukhulisa ukubekezela, kanye nama-calories ashisayo.

Omunye u-30% wendlela yakho yokuzivocavoca ugxile ekuqeqesheni amandla, lapho ukuphakamisa isisindo, ukuvivinya umzimba noma ukuqeqeshwa kokumelana nakho kungahlanganiswa ukuze kwakhiwe amandla emisipha, kuthuthukise imetabolism futhi kuthuthukise ukuqina komzimba wonke. Ama-30% asele kufanele abelwe ukuvivinya umzimba ovumelana nezimo kanye nemikhuba yokunyakaza okuqaphelayo njenge-yoga noma i-Pilates. Le misebenzi ithuthukisa ukuguquguquka nempilo ehlangene, ngaphezu kokunikeza ikhefu lengqondo nokuthuthukisa ukuxhumana nomzimba wengqondo.

Ukucabangela

Ukudla okungu-30-30-30 kunikeza u-30% ekucabangeni kokudla okunomsoco, okusho ukuthi ukucabangela kufanele kuhlanganiswe nemikhuba yokudla yomuntu, ukuthatha isikhathi esanele sokunambitha nokwazisa ukulunywa ngakunye, ukunaka izimpawu zendlala nokusutha. Lo mkhuba ungaholela ekugayeni okuthuthukisiwe kanye nobudlelwane obunempilo nokudla.

Futhi, ukugxila kwengqondo okungama-30% emsebenzini womzimba kusiza ukugxilisa imizwa emzimbeni nokuphefumula ngesikhathi sokuzivocavoca, okuthuthukisa ukusebenza kahle kokuzivocavoca kanye nempilo yengqondo ngasikhathi sinye.

U-30% wokugcina unikezwa imikhuba yokucabanga njengokuzindla noma ukuvivinya ukuphefumula okujulile. Le misebenzi ingase futhi yehlise ukucindezeleka, ithuthukise ukucaca kwengqondo, futhi ibe nomthelela ekulinganiseni kwemizwelo jikelele.

Amathiphu okumele uwalandele

Indlela ye-30-30-30 iwuhlaka olujwayelekile. Umuntu ngamunye angase adinge ukwenza ngendlela oyifisayo indlela esekelwe ezinhlosweni zabo ezithile, amaleveli okufaneleka, nanoma yikuphi ukucatshangelwa kwezempilo. Ngaphambi kokuthatha indlela entsha yokudla noma yokuzivocavoca, ikakhulukazi kubantu abanezimo zempilo ezivele zikhona noma ezibakhathazayo, kutuswa ukuthi ubonane nodokotela wakho noma uthintane nochwepheshe bokufaneleka ukuze uthole iseluleko somuntu siqu.

Abaqalayo kufanele futhi kancane kancane bashintshele endleleni ye-30-30-30, bavumele imizimba yabo ukuthi ivumelane nemikhuba emisha yokudla nokuzivocavoca. Kumele unake izimpawu zomzimba. Uma isici esithile sibonakala sicindezela kakhulu noma singakhululekile, ukulungiswa okusheshayo kungase kudingeke kuyilapho njalo kubeka phambili ukuphepha nokuphila kahle.

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