Nciphisa ixesha lesikhumbuzo, uhlelo lokuphucula impilo yeziqhamo zomzimba - ukuhlola izindlela zokukhulisa ukuhamba kwegazi emakhasini aphezulu nasemakhaya.
Njengoba isikhumbuzo sezobuchwepheshe sikhula ngokuqhubekayo, isikhumbuzo sibe yinsiza esiyisisekelo emsebenzini nakwimigudu yansuku zonke, kungaba ngekompyutha, ithebhulethi, ifoni ephathekayo, noma ithelevishini ehlakaniphile, inxalenye enkulu yabantu ibhajiwe ngokuqukethwe namaxesha onke. Nokho, ukusebenzisa isikhumbuzo ngokweqile kumisa impilo yethu, ngakumbi kubantu abaphakathi kokunyuka, le miphetho yokuhlala ikhululekile ixesha elide inamandla okuqinisekisa ukulwa nezifo zomzimba, ukukhulisa ubunzima begazi, njl. Ukufuduka ezihlahleni ezikhethekileyo, lokhu kuvumela le nqela ukuba ibe nempilo encintisana kakhulu nezinkinga ezihambelana nezithiyo zokuqhuba kwegazi; ngakho-ke, ukunciphisa ukuchaphazelwa kwesikhumbuzo, ukuqhubekela phambili kumkhankaso awembulunga, kanye nezinhlelo zokuziqinisekisa zokuhlola ukuhamba kwegazi, sekuphenduka yisici esibalulekile sokuvikela nokuqhuba izifo eziningi eziphansi. Apha sizokwenza ucwaningo olujulileyo ngokubheka abadlali besikhumbuzo besifazane nabesilisa, ukubahlaziya ubudlelwane phakathi kokuphila kwesikhumbuzo nokukhuphuka kwegazi, kanye nokunikeza izixazululo eziphelele nezisebenzayo.
Okokuqala, izinselele zabantu besifazane nabesilisa abaphakathi konyaka wobudala obuthandekayo nezizathu ezibangela ukukhuphuka kokuhlala kwama-gazi.
(1) Izinguquko zomzimba nezingozi zokuziqhenya
Abantu besifazane abaphakathi konyaka wobudala bayakhathazeka ngenxa yokwehla kokusebenza kwe-ovary, ukwehla kokukhululeka kwehormone (ikakhulukazi i-estrogen), lokhu kuyisici esibalulekile kumjikelezo wezitho zomzimba. I-estrogen ibalulekile ekuvikeleni ukusebenza kwamaseli oxhaxha wegazi, ukugcina ukuhamba kwegazi, nokulawulwa kwe-glycol. Uma i-estrogen yehlile, ukuvumelanisa kwamabhande kubalulekile, futhi lokhu kuhamba kwegazi kukhuphuka, futhi kuba sikhulu ifa zokwakhiwa kwezitho. Ngokuphambene, amadoda akhula futhi, i-testosterone iyancipha, futhi lokhu kuqinisekisa izinkinga ezimbonini, okuhola ekwehleni kokuhamba kwegazi, nokukhulisa umthwalo wezinhliziyo. Kubantu bobulili, uma besukela emakhaya, izinga lokushintsha kwe-metabolism ne-movement yokuzikhandla aluphezulu, kusiza kulolu shintsho lwemithetho.
(2) Izingozi zokuchaza isikhathi eside
Imikhondo ejolile incike kumjikelo wesikhumbuzo; kungaba emsebenzini, kuyo yonke imisebenzi yokuxhumana noma yokuzijabulisa; ukuchitha isikhathi eside ngaphansi kwemibono ephansi ungasusa amandla emisipha yangaphandle, ukuphazamiseka kokubuyiselwa kwegazi, nokuqhubeka kokukhuculula izinkumbulo. Isimo sokuhlala singaholela ekunciphiseni kwezicathulo kwezokuhamba, ukucasulwa, nasemiphumeleni emikhulu ye-ischemia, njl. Ukuze kungabi nokungajabuli, okuthinta impilo, imizwelo, nokucacisa ukusebenza kwekhanda. Ngaphezu kwalokho, ukukhanya kukasikhumbuzo kungenza kube nzima ukukhipha i-melatonin, okuholela ekuthinideni kwengqondo nokuqonda.
Okwesibili, izindlela zokuqinisekisa ukuzilinda -- ukuhlela ukuphila nempilo yethu.
(1) Ukusebenza okwehlukene, ukuhlela ukukhosela kwezinyoni
Yisenzo "20-20-20": Ngemva kokusebenzisa isikhumbuzo imizuzu engama-20, shintsha umbono kumamitha angama-20 (cishe imitha engama-6) kanye nemizuzu engama-20, unciphise umthwalo ongenasizotha, ngasikhathi sinye uvumele ukunyakaza, uhambise, noma wenze ukunyakaza okuvele kuvele. Nendlela yokukhumbula ihlaziye umqondo, sebenzisa amaminithi angu-5-10 wonke amahora, uhambise emva, uhamba phambili, noma uphakamise imizuzu embalwa, ukuze uphucule ukuhamba kwegazi kwezingalo nasezinyaweni.
(2) Dala indawo yokusebenza enegazi eliphansi, uphucule izikhumbuzo
Lungisa ukushisa kwemishini nokwenziwa, khetha ukwakhiwa kwelanga ukuze unciphise ukwaveshumi. Ngaphandle kokuba namaqoqo, bheka emashumini okuhlela endaweni, hamba imithamo yensiza, phuma kolunye uhlanga, ukhulule izikhumba ngokusebenzisanayo, nokuveza ama-picks endala. Lokhu kuvumela amabhande, ama-monitors nezinsiza zokusebenza ukuba zisenze izinsizakalo ezisebenzayo.
(3) Sebenzisa izinsiza zokuphathwa kokuphila
Dawuniloda izinhlelo zokusebenza, ezifana "Isikhathi Sesikhumbuzo," "Forest," njll.,okuba ngabe okulindelekile kuqala onse noma umndeni, ndizise ukuthi umthamo wesikhumbuzo unikezelwe ukuze uqale ukubona umkhiqizo ophumelelayo.
Okwesithathu, izindlela zemvelo zokuthola izixazululo zokuphelisa ukunciphisa lokho okujolise kwegazi.
(1) Ukudla okulinganiselayo, khetha ukudla okukhuthaza ukuhamba kwegazi
Abantu besifazane nabesilisa abaphakathi konyaka wobudala kufanele bagxile ekwenzeni ngezithako eziphumelele ekukhululekeni, ukwehla kwekhanda, umphumela omuhle wamanzi. Uma sedlalwe, la mathuba angahamba:
1. **Thola izithelo zelenzuku ezinemibala ezinzima**: ezifana ne-berries, i-grapes, i-cherries, nezitshalo ezimnyama ezinikeza izakhi eziningi.
2. **Thuthukisa ukuqhubela i-Omega-3**: i-mackerel, i-sardine, amajusi, ama-melon anikela ngama-acid angasagcinwa, anciphisa kakhulu ukubola kwegazi.
3. **Vikela ukudla okunezinga eliphezulu lokudla**: Amathabo nemakhemikhali okugxila ngezinye izikhathi zenzeka ekuboleni, kufanele kube nomkhuba wokuhlala uzivikela.
4. **Thokozela ukungavumi**: ukufaneleka kwemali ye-1200 ~ 2000ml (hamba nezehlakalo ezishiwo), hamba ezinye izehlakalo, uthole ingcebo ephumelelayo yokunciphisa amanzi.
Okwesine, ukwenziwa kwemizamo yokuphela kwezinto zotshwala namanzi
Imizamo yokuphumela kuphela ingaqhamuka ngokuqinile Zeus, noma umgudu ogcizelela ama-fano ngempumelelo yesikhumbuzo. ithuluzi ngaphandle kokuthola okuthile okufanele, evamile ukudla amaqhaza.
Okwesihlanu, ukufundisa ngemuva - опци ja imiyalelo yamapota.
(1) Hamba izinyoni ezinkulu
kusetshenziswe i-anti имҩаԥысile uma ungakaze umkhumbule ngokuba, ungakwazi ukusebenzisa lokhu kusebenze.
(2) Hamba imihlanganiso yokusebenza
qinisekisa ukuthi ubhale imishado, uhamba phambili nezinyoni.
(3) Funda umkhakha okhethekile
funda ukuthuthukisa ibhajethi yendawo yokuhlala.
(4) Ukuze uthole izinyoni
bhalela uhambo lwabantu abaphuma ngemizamo emibili emithathu, ukhulule okuthokozisayo.
(5) Thola imithombo yokuphathwa kwezingomuso
bhalela isikhuthazo sokuphila esinokuthula -- nezizathu manuel.
Okwesixhenxe, ukuthuthukisa indlela yokuphila -- thola izindawo ezintsha zokuhlala
(1) Hlanganisa izinhlelo ezikhethekile zokuxhumana
uzokwazi ukuba naphezu ungenzi, ungaxhasa kancane.
(2) Hamba iziyalezo ezingavuli
abala umlando othintekayo, qhubeka ukuze uqiniseke ukuthi amandla akho uphakathi.
(3) Hamba izinsuku zokusebenza "izinsuku ezingekho ezikhumbuzweni"
Ngokuphetha
Ukwakha umjikelezo wezempilo kukhulu, ukunciphisa imbala yama-stream ayishumi. Lokhu kusho ukuhlaziya umphakathi ukuze uthole izithiyo. Ngendlela inde, kunokukhulama kwegazi, udinga ubuchule. Abanye banendlela yokuphupha, kodwa kudingeka ukuthi uqhubeke.