Ulawulo lwemozulu kunye nokukhula komphefumlo, ukulungiswa kokutya, ukuthembeka kwemozulu, ukususa umjoliso wokutya, ukucwangcisa iindlela ezintsha zokuthula umphefumlo - ukuphanda ngokusisiseko kwabo bobabini ubudoda nabafazi basenkwenkwezi.
Intshayelelo
Ukwenzeka kweminyaka, liqela elibalulekileyo lokutshintsha ebomini. Nokuba ngubani, ubudoda okanye ubefazi, ubhekiselela kwiinguqu zezempilo kunye nezengqondo, rhoqo baziva bengaduduzi, bexhalabile kwaye bephantsi komthwalo. Nangona ukwehla kweminyaka kwabafazi kuvavanywa kakhulu, ubudoda buphinda bubhekiselele kwiinguqu zokuhamba kweehormone, ukungavumi okwesikhashana kunye neengxaki zemikhwa yokuphila. Le ndatshana iya kuxoxa ngemixhantse emine, ethi "ulawulo lweemozulu nokukhula komphefumlo," "ukulungiswa kokutya," "ukuthembeka kwemozulu," "ukusa umjoliso wokutya, uphando lweendlela ezintsha zokuthula umphefumlo," ichaza iimeko ezahlukeneyo ezijongene nemfuno ezahlukeneyo zempilo, kunye nokuphosa izisombululo ezpecific, ezineenkcukacha, nezingasetyenziswa, ukuze kubonise abafundi indlela yokuhamba kwiimeko ezikhethiwe, ezibhetele neziphucukileyo zokuphila.
1. Ulawulo lweemozulu nokukhula komphefumlo
1. Ukuqonda imingeni yemozulu
Abafazi bahlala bejolise kumphunga kumaxeshana aphucukileyo kanye ukuze bafeze imiba ebukhali. Njengobaleka phaya, ubudoda bungenza uthotho oluchukumisayo. Kukho phakathi kwezenzo ezizenzisiweyo zezo grafiki neziqhamo ezinjalo.
2. Iingcebiso zeengcali - Ukwazi imozulu kunye nemidlalo efanelekileyo
Ukuba uyafuna ukulawula emoyeni ngokufanelekileyo, kuqala ukufunda ukwazi imozulu, uthumele umphunga omfutshane, njengokuthatha ixesha lokubhalela imozulu zakho. Kunconywa ukuba ugcine ixesha elithile (umzekelo, imizuzu engamashumi amabini phambi kokulala) uphumeze umphunga, uziqhelanise nomoya, ungabuyela embikweni wokuphilisa (ukukhetha umculo omancinane we-432Hz). Thatha imizuzu engama-20 – 30, kwaye umphunga wokuqinisekisa lo msebenzi kokuncipha.
3. Ukwakha ukukhula komphefumlo - Ukuzivuma kunye nokwakha umphakathi oqhubekayo
Ubudoda nabafazi bahlala bejolise kumgxobhozo wokubuca ubomi bempilo, ngakumbi kwixesha lokutshintsha emakhaya okanye emsebenzini. Kucetyiswa ukuba uqale ukucela izivumelwano ezintathu zokusasaza imozulu, umzekelo: "Ngiyafunda ukuba ngiphathe kahle impilo yami," "Imozulu yami ibalulekile," "Nginegugu elifanelekileyo." Ngexesha elinye, kwakha umphakathi wakho, ujoyine iibhunga zemikhosi, imithombo yokuncedisa okanye usetyenziso lokunceda, ukuba ubambe iimeko zengxaki.
4. Umthetho ophantsi wombuso wezimo
- Ukujonga imozulu
- Ukuthanda imiqathango ye-432Hz umoya
- Ukuzivuma imizuzu engama-30
- Ukubamba isikhumbuzo ngemini
- Ukukhuthaza ujoliso lwenjongo eliqhubekayo
2. Ukulungiswa kokutya
1. Ukutya kwabafazi nabafazi ukubeka izidingo zokutya
Ukuphila kunokubangela umjoliso, ukwandisa iingozi zemisebenzi, i-obesity nezinye iingozi. Abafazi bahlala bezithatha kakhulu ukutya, udaka nofundo bomoya.
2. Iingcebiso ezichanekileyo zokutya
- Ibreakfast: "iProtein + iGrains + iFats" umphakathi; umzekelo: amegg alungiselelwe, oat porridge (ungeza amaflax seeds), umgqomo omkhulu wezilwanyana.
- I-lunch: kumasiko aphantsi, ukhetha ukutya kokuphuma okuphucukile. Uthanda i-fish ye-skim, i-vegetarian ounces, i-brown rice.
- I-dinner: Nciphisa ukutya kwebhombolo, uphumelele iibhitha ezibomvu ezilungileyo.
- Ukugwema ukutya ngokungaphumi phezulu.
3. Iingcebiso zokutya ezichanekileyo
- Ukushisa: Ukusebenzisa izinto ezilungileyo ezinokufikelela ezilishumi, kufaka phakathi iamaqanda, amakhasi, nezoqoqosho ezinjalo.
- Ukudakumba nokungaboni: Kukho izinto okukhona, umphunga, umgubo, iVitamin B6, i-magnesium (kule midla - iziqhamo)
- Ukulawula ubungakanani: Ukwenza umgxobhozi ophantsi ukuze ulondoloze ukutya okulungileyo.
3. Ukuthembeka kwemozulu
1. Izizathu zokukhula kwemozulu
Ukwandise imizuzu emithathu. Abafazi bahlala bejolise kumgxa wezinto ezizalisekisa le miba.
2. Ukuhlola kwabaqeqeshi
Ukwahlula imikhwa yokugqida, eyakha ukuxuba ory.
3. Izikhumbuzo zokuwaka umjoliso
- Qhagamshelana ngokuphantsi, umphunga, kwaye uthathe umphunga ukusuka kumphunga.
- Funda umlando wesigaba sokuphila.
- Hlula ukutuma izabalaza.
4. Ukuze uphume umjoliso, nokuhlola izikhumbuzo zikaThixo
- Cwangcisa umgubha.
- Mkhosi umgubha, ngonoveyiyampha.
- Funda ukukhala.
4. Ukusa umjoliso wokutya, kushintshe imikhwa yokuphila
1. Ukuhamba phambili
Ukwenza ukuhamba phakade. Ukuphila phakade kunokukunceda ukuba uphume kwingxaki.
2. Ukuze uqhamuke nemiba
- Hamba kumphunga, ungaphosa emoyeni ophilayo.
- Qhangqa nezikhumbuzo ezikholisa.
- Ukuguqula umgxa.
Isiphelo
Ukwenzeka kweminyaka akuvakali nakuma yahluleka. Ubudoda kunye neekwenzi benza iindaba zamancinci kule ngcelele. Nceda ungathandi uze uqhawule pe.