Ukugcina ukushuba kobuchopho nokulwa nokuwohloka komqondo

Ukugcina ukushuba kobuchopho nokulwa nokuwohloka komqondo

Kunemithetho eyisikhombisa eqinile engalandelwa ukuze kugcinwe ukucija kobuchopho namandla enkumbulo nokulwa nokuwohloka komqondo, ngale ndlela elandelayo:

1. Umfutho wegazi kanye namazinga e-cholesterol

Umfutho wegazi ophakeme ungawenza buthaka imisipha yenhliziyo, okungenye yezimbangela eziyinhloko zokushaywa unhlangothi. Ngokufanelekile, umfutho wakho wegazi akufanele ube ngaphezu kuka-120/80.

I-cholesterol ibalulekile ebuchosheni obunempilo kanye nesistimu yezinzwa futhi. I-American Heart Association incoma ukulinganisa amazinga e-cholesterol njalo eminyakeni emine kuya kweyisithupha.

2. Amazinga kashukela

Ushukela osegazini ungamafutha ayinhloko obuchopho. Ukuncipha kwawo kusho ukwehla kwamandla omzimba. Ukweqisa kwawo kungalimaza nemithambo yegazi nezicubu, okuholela ekugugeni ngaphambi kwesikhathi nesifo senhliziyo nemithambo yegazi.

Futhi kulula ukuthi amagremu kashukela akheke egazini, ngisho noma umuntu ecabanga ukuthi uyacophelela, futhi ngokuvamile uyanyonyoba ekudleni okupakishiwe, ngakho qaphela lapho udla noma yimuphi umkhiqizo oqukethe amazinga aphezulu kashukela.

3. Lala kahle

Ucwaningo lubonisa ukuthi abantu abane-apnea engelashiwe banengozi eyengeziwe yokulahlekelwa inkumbulo eminyakeni eyi-10 ngaphambili kunomphakathi jikelele.

Ngokweningi, ubuchopho obunempilo budinga phakathi kwamahora ayisikhombisa nesishiyagalolunye okulala ubusuku ngabunye, ngakho namathela kulokhu okulandelayo:

• Gcina isimiso esivamile sokulala nesokuvuka.
• Vala imishini ihora ngaphambi kokulala.
• Nethezeka ngaphambi kokulala ngokulalela umculo opholile noma ukwenza izivivinyo zokuphefumula ezinengqondo.
• Phuma uthole ukukhanya kwelanga kwemvelo ngokushesha ngangokunokwenzeka ngemva kokuvuka.

4. Ukudla okunempilo

Enye indlela yokusiza ukuvimbela ukuwohloka komqondo ukugcina ukudla okunempilo okuhlanganisa:

• Izinhlanzi ezinamafutha njengesalmon
• Ukwatapheya
• amantongomane
• Amajikijolo
• Imifino, i-watercress, i-broccoli neklabishi

5. Ukubhema ugwayi ngendlela exakile

Ababhemayo banamathuba angama-30% okuba nokuwohloka komqondo kunabangabhemi. Baphinde babeke engozini labo abaseduze kwabo, njengoba intuthu kagwayi inamakhemikhali angu-7000 70, okungenani angu-XNUMX awo angabangela umdlavuza.

Bese kuba nogwayi wesithathu, ongeyena empeleni ugwayi, kodwa izinsalela zentuthu kagwayi, okudala iphunga elibi ezingutsheni noma ekamelweni. Lezi zinsalela zizodwa zingakhipha amakhemikhali anobuthi ebuchosheni.

6. Oxhumana nabo bezenhlalo

Ocwaningweni lwakamuva, abantu abaneminyaka engaphezu kwengama-55 ababehlanganyela njalo emaphathini okudla kwakusihlwa noma kweminye imicimbi yezenhlalo babe mancane amathuba okuba balahlekelwe inkumbulo. Imiphumela ayibangelwa yilokho abakudlayo phakathi nalezi zenzakalo, kodwa kunalokho ukuxhumana nabantu njalo.

Ukunciphisa ukuzihlukanisa nesizungu, amakhemikhali obuchopho njenge-serotonin nama-endorphin nawo angakhuliswa ngokwenza izenzo ezincane zomusa:

• Ukufisela okuhle nempumelelo kwabanye.
• Ukuzincoma ngaphandle kokulindela ukubuyiselwa okuthile.
• Ukushaya ucingo kumuntu okungavamile ukuthintwa.

7. Amakhono amasha

Ukugcina inkumbulo eqinile akukhona nje ukuxazulula izindida, ama-crossword puzzle, nemidlalo ye-sudoku.

Amakhono okufunda kanye nokutholwa kolwazi kuyindlela ephumelela kakhulu yokudala ukuxhumana okusha ebuchosheni. Lapho umuntu enza ukuxhumana okwengeziwe, maningi amathuba okuba agcine futhi athuthukise inkumbulo yakhe.

Uma umuntu ecabanga ukufunda okuthile okusha, kufana nokwenza izivivinyo zokuqina, kodwa empeleni lokho okwenziwayo kulokhu ubuchopho. Ngakho-ke, ukuzilolonga nokuqeqeshwa kufanele kwenziwe ngezikhathi ezithile isonto lonke, futhi kufanele kube nokuqwashisa ngokubaluleka kokuxuba imisebenzi yengqondo (ukufunda ulimi olusha noma ukufunda incwadi) kanye nemisebenzi yomzimba (ukudlala ithenisi noma ibhola lezinyawo).