Iwebhusayithi yeBritish National Health Service incoma imithetho eyi-10 eyisisekelo yokuphila okunempilo: yeka ugwayi, uqaphe isisindo, ukhulise ingxenye yefiber ekudleni (okungenani ama-30g ngosuku), unciphise ukusetshenziswa kwamafutha agcwele, usawoti kanye notshwala, udle. okungenani izithelo ezi-5 ngosuku kanye nezinhlanzi okungenani kabili ngesonto. Futhi, yiqiniso, bambelela ekusebenzeni komzimba okuvamile: okungenani imizuzu engu-30 yokuzivocavoca okuphakathi kwezinsuku ezingu-5 ngesonto. Ngisho noma le mithetho ilula, akuwona wonke umuntu okwazi ukuyilandela isikhathi eside. Kungenzeka yini ukuhlela iholidi kusuka endleleni yokuphila enempilo, futhi lapho kukhona umugqa phakathi kweholide nokuwohloka, kusho ochwepheshe be-Herbalife Nutrition.
UVyacheslav Zakharov, uchwepheshe emkhakheni wokudla okunomsoco
Kukhona umthetho we-psychophysiological: ukuphazamiseka okuncane kuqinisa kuphela ukuhleleka kwesistimu, ngakho-ke uma umuntu ngesikhathi esithile ezwa isidingo sokusuka kwezinye izici zokuphila okunempilo, isibonelo, imithetho eqinile yokudla okulinganiselayo noma isimiso sokulala esinempilo. , khona-ke angakwazi futhi kufanele akuthenge.
UVyacheslav Zakharov, uchwepheshe emkhakheni wokudla okunomsoco
Uma ungayinaki lesi sidingo, ukungezwani kuzoqoqana, okuzoholela ekuqhekekeni ngokushesha noma kamuva. Futhi kungcono uma lokhu kuphazamiseka kuhlelwa! Kwanele ukuvumelana nawe futhi uqonde ukuthi "iholide lakho lokuphila okunempilo" lizohlala kusihlwa noma izinsuku ezimbalwa. Kulesi simo, ngeke uzizwe unecala: uzohlala uvumelana nawe, futhi ukubuyela endleleni yokuphila enempilo kuyoba lula futhi kungokwemvelo.
UPavel Syroezhkin, uchwepheshe wokuqina komzimba
Ukuzivuza ukuze uphumelele kubaluleke kakhulu, yingakho ngiqiniseka ukuthi ikhefu elincane "lendlela yokuphila enempilo yokuzilibazisa" liyadingeka, kanye "nokudla kokukopela" ngezikhathi ezithile. Ngakho-ke, wehlisa ubuchopho, "uqalise kabusha" umzimba futhi unikeze ithuba lokushuba okunqwabelana ngokungenakuvinjelwa ngesikhathi sokuqeqeshwa okujulile. Kodwa isikhathi sekhefu kufanele silawuleke: izinsuku ezimbalwa zokuphumula ngemva kwezinyanga ezimbalwa zamakilasi avamile zanele. Futhi, ngokufanelekile, amasonto ambalwa uma ubambe iqhaza ngokuqhubekayo kwezemidlalo isikhathi esingaphezu konyaka.
UPavel Syroezhkin, uchwepheshe wokuqina komzimba
Iholide lonyaka lingena kahle kulo mqondo. Kungenye indaba ukuthi akufanele uzibophezele ngokuqaphela "ekuphuleni okubi", vele uvumele ukuzitika kancane embusweni. Ngendlela, abasubathi abaningi abaye baqeqeshwa isikhathi eside benza lokho kanye: bayazi kahle ukubaluleka kwemizamo esetshenziswe ejimini, futhi umzimba usuvele uvuselele kangangokuthi ubona izilingo zazo zonke ukuphumula okubandakanya. njengento engaziwa.
Ngokwami, ngincamela ukuba sesimweni esihle unyaka wonke, kungakhathalekile ukuthi isizini isiphi isikhathi noma ukuphakama nokwehla kwempilo. Kuyakhokha ngokuhamba kwesikhathi. Ngesikhathi esifanayo, ngiyakuthanda ukuphila, futhi akukho lutho lomuntu olungaziwa kimi. Enye into ukuthi isipiliyoni sami sokuqeqeshwa iminyaka engu-28, futhi ngiyazethemba ekuzikhuzeni kwami. Ngakho-ke, ngaphandle kwezinkinga, ngiyakwazi ukukhokhela ukuphumula. Kodwa ngokoqobo ngosuku noma ezimbili, umzimba wami ngokwawo uqala ukucela umthwalo ovamile, bese ngiya ekuqeqesheni. Uma le mizwa ihambisana nawe, akufanele wesabe "i-spree". Usuvele unayo "ikhampasi yangaphakathi" ekuholela endleleni efanele. Kodwa uma imidlalo yakho ingakabi njalo, okokuqala hlanganisa lawa makghono. Bese uphumule!
U-Irina Lizun, uchwepheshe wokudla okunomsoco
Uma uphuma njalo ekudleni okunempilo, khona-ke lokhu kusho ukuthi kukhona okungalungile ngomzimba wakho, noma mhlawumbe ukudla kwakho okuyisisekelo kwakhiwe ngokungalungile futhi kuntula izakhi ezithile, njengamafutha noma amaprotheni. Kulokhu, kufanele uthintane nomxhumanisi wokudla okunomsoco noma i-dietitian. Kodwa isizathu sokuphuka singase silale endizeni yengqondo: ngokuvamile "sibamba" ezinye izinkinga, imizwelo engalungile, futhi kulokhu asidli ngoba silambile, kodwa ngoba sifuna ukubalekela izinkinga. Kulula ngathi ukudla izinto eziyingozi kunokuba sizilalele futhi sithole imbangela yokuwohloka. Kulokhu, yiqiniso, udinga ukuya kusazi sokusebenza kwengqondo.
U-Irina Lizun, uchwepheshe wokudla okunomsoco
Source: www.ufunoc.ru
Imithetho Esagolide Yokudla Okukhohlisayo:
- Hlela ukudla kwakho kokukopela kusenesikhathi. Kungcono ukuhlanganisa ukuwohloka okulawulwayo namaholide, iphathi yezinkampani noma iphathi enobungane.
- Ngosuku lwesidlo sokukopela, kufanele udle okufanayo nanganoma yiluphi olunye usuku lokudla. Ungakwazi ukwengeza kuphela isidlo esinqatshelwe ekudleni kwakho okujwayelekile.
- Khetha isikhathi esithule futhi ujabulele konke ukudla okuthandayo. Futhi noma kunjalo ungazithethisi ngokuzitika, ngaphandle kwalokho ngeke kube nenzuzo ekudleni okukopela.
- Isamba senani lamakhalori ngalolu suku akufanele lidlule umthamo wokudla kwakho okuhleliwe.
- Uma isisindo somzimba wakho sikhulu, ngakho-ke kunconywa ukuba wenze ukudla okukhohlisayo okungaphezu kwesisodwa njalo emavikini angu-2-3.