Ndakha imikhwa yokuphila enempilo, impilo yomzimba nokuhlangana kwabantu: ukwephula ubuthakathaka bokuhlala kwabesifazane, nokubuyisela umoya wokuhlangana empilweni.
Ukuhamba kokuhlala kwabesifazane kuyisigaba esibalulekile sokuphila esidlula kuyo wonke umuntu, ngesikhathi esinjalo kuhambisana nezinguquko ezinkulu kwezephilo, ngokwengqondo, ngezinga lemizwa nangokwenhlalo. Kungakhathaliseki ukuthi ngabantu besilisa noma besifazane, lokhu kuhambo kungaholela ezinkingeni ezifana nokungaboni kahle ngobulili, ukwehla kwesifiso sokuhlangana, nezimo zokuxhumana ezinqunyiwe, lezi zinkinga ziba nomthelela ngqo empilweni, emshadweni nasekuhlanganyeleni kwemizwa. Ngokwezigidi zezincwadi zezingcweti nezinkomba zenhloso, le ndaba izocacisa izinto ezingezansi ezihlobene nezinkinga zokuphila ezingokwenqondo ngalesi sikhathi, kanye nohlu lwezinhlelo ezingase zisetshenziswe ekwakheni imibono emihle empilweni, ukuze kube nokuphathwa komzimba, izixazululo ezingezona ezokwelapha kanye nezokwelapha, ekugcineni kuqondise abafundi emithethweni yokubuyisela nokuhlangana.
1. Uhlolo lwezimbangela zokuphila ezihlobene nezinkinga zokungaboni kahle ngobulili.
(a) Izinzingo Zezikhali
Ngalesi sikhathi sokuhlala, okwenziwa kwabesifazane kuholela ekuhlukaneni kwama-estrogen ne-progesterone, kuholele emakhaleni amanzi, ubuhlungu bokuhlangana, kanye nezimo zokwehla kwesifiso sobulili. Abesilisa nazo bahlushwa ukuba babone ukwehla kwesifiso sokuhlangana kanye nezinkinga zokuqina. Lezi zinguquko zikhombisa izizathu eziyisisekelo zokungaboni kahle ngobulili, futhi zicacisa ukwehla kokuhlala kanye nezinga lokuphila phakathi kwezifazane nabelusi.
(b) Ukucindezeleka Kwengqondo
Ukukhathazeka, ukudabuka, kanye nezimo eziphakeme zomoya kuvame ukutholakala ngesikhathi sokuhlala, ikakhulukazi kwabesifazane ngenxa yokuphela kwenhlanzeko, izinguquko zomzimba kukhuthaza ukwehla kokwethemba. Ngesikhathi esifanayo, abesilisa bahamba phambili ngenxa yokukhathazeka kokukhula kweminyaka kanye namazinga okuchuma okukhulu. Lezi zimo ethile zithinta loko ezithinta ukungaboni kahle ngobulili, futhi ivinjelwe ukuhamba kwemizwa.
(c) Izindlela Zokuphila Kanye Nezikhali
Ukuntuleka kokuzivocavoca, ukudla okungalungile, ukuphuza utshwala noma ukuphuza, kuhlobene nezehlakalo ezihambisanayo, kuthinta ukwakhiwa kwama-hormone, okukhulisa izinkinga zokuphila. Ngaphezu kwalokho, ukuhlala ungahlala kahle nokungahambi kahle kokulala kuzoholela ekwehleni kwamandla kanye nokwehliswa kokuhlangana.
(d) Igesi Nezimo Ezijulile Zomshado
Ubuthakathaka bokuxhumana bigcizelela ama "zimo zokuhlala" azimele kakhulu, aze aveze ukusilela ekuhambeni kwabesifazane nabelusi, abangaqondi kahle, abanikazi bangase benze izimo zokuhlala zibe ngcono. Lapho ababulali banganqamuki ngesikhathi nemisebenzi yokufundisa, kungenzeka kube ne "phakathi kwezimali" yokuphila ngendlela enembile.
2. Izinhlelo eziphelele zokwakha imikhwa yokuphila enempilo.
(a) Ukulungiswa kokudla
- Thuthukisa izinga leprotein, iOmega-3 fatty acids, kanye nezinkomba ezinguqukayo, ukugcina amandla omzimba nempilo.
- Khuthaza ukudla okufana neziqhamo, izithako, ama-nuts, ne-salmon, okuvikela ukuphila.
- Gwema ukudla okuphakeme ngokwethekelisa kwemithi okukhona.
- Phuza amanzi amaningi, kungaphezu kwe-1500-2000cc ngosuku, ukunciphisa izinkinga zomzimba.
(b) Ukujolisa kokuzivocavoca
- Thola ukwakhiwa kwamandla kanye ne-40% yokuvivinya, ungenise ezikhaleni ezijulile.
- Bheka ukukhokhisa okwenziwa kwamasiko, izinga, ukuqhubeka nolimi olukhulu.
(c) Uhlelo olukhulu lokulala
- Bamba isikhathi esibekiwe sokulala (kwabelwa kusukela ngo-22:00-23:00), uqinisekise isikhathi sokuphumula okukufanele.
- Gwema ukudla okukhulu ngaphambi kokulala.
(d) Ukunciphisa ukucindezeleka
- Sebenzisa idayari, bheka izinkinga
- Thola umoya omuhle wokuphila.
3. Izeluleko ezitholakalayo zokubuyisela impilo nocwaningo lwezinto ezithakazelisayo.
(a) Umkhankaso ophephile
- Bhala elikhulu, thokozisa abakhuluma isikhathi, hlaziya izinselelo.
(b) Thola okunomoya
- Phanzisa izinhlelo ezifunwa, ...
(c) Ukuphakamisa izindlela zobulili
- Bhala ezinye.
(d) Ukusho ngezinhlelo zokwelapha
- reprenti othandweni.
4. Izinhlelo zokusebenzisa izindlela eziphumelelako kanye nemithi.
(a) Ukuphuma ngezixazululo
(b) Ukuphuza ukudla okuhle
(c) Ukuphila nempilo.
5. Yonga impilo nemigomo.
(a) Ukucacisa imigomo
- Khuthaza ukuqonda.
(b) Thola ngokuzenzakalelayo
Umgomo
Ukwenziwa okuhle kwezinhlelo kufanele kube khona, ubuhlakani bokuphila buyadingeka. Uthathe izinyathelo ezinomoya wezimali, ufinyeze izimo zabantu, uthole izinsiza ezimbrozekayo, uqhubeke uzama ukufaka umoya omkhulu empilweni. Izimo zazo zonke, cishe izinhlelo eziningi zidingeka, kyilanga lokukhanya nomculo nokwehla.