Kwamanye amanqaku siye saphawula ukuba inani elibonakaliswe kwisikali lixhomekeke kakhulu kwindlela esiphila ngayo ngokwasemzimbeni. Oko kukuthi, umdlali webhola ekhatywayo unokuba nobunzima okanye i-BMI efanayo neyomntu otyebe ngokugqithiseleyo, kodwa iimpawu zakhe zomzimba aziyi kuba nanto yakwenza noko. Ewe, kunokwenzeka ukuba unokuba nobunzima, ngokwenani kwisikali, kwaye ube ngumsipha ococekileyo.
Nangona kunjalo, baninzi abathatha isigqibo sokuthatha ubunzima njengereferensi yokwazi ukuba balahlekelwa kangakanani okanye batyebe kangakanani. Ukuba ukulo nqanaba lolawulo, sicebisa ukuba ukuphephe ukuzibeka ubunzima ngamaxesha athile njengalawo achazwe ngezantsi.
Elona xesha lilungileyo lokuzilinganisa
Nangona unokufumana uqikelelo olurhabaxa lobunzima bakho nangaliphi na ixesha lemini (okanye ebusuku), uya kufumana ezona ziphumo zichanekileyo xa unyathela esikalini. ngeyure yokuqala kusasa. Oku kuthetha ukuba ukhuphe isinyi sakho, kodwa ngaphambi kokutya isidlo sakusasa okanye ukusela ikofu. Ukulinda kude kube semva kwemini kuya kubangela ukuba ukutya kunye nolwelo kwi-digestive tract ukutshintsha iziphumo.
Kukwacetyiswa ukuba uzame ukusebenzisa isikali usuku olunye ngeveki. Kukho izifundo ezibonisa ukuba ubunzima bethu buthanda ukunyuka ngeempela-veki, xa kunokwenzeka ukuba sizivumele ukuba sihambe. Ukuba siyazilinganisa ngentsasa yangeCawa emva kwesidlo sangokuhlwa esimnandi kwindawo yokutyela ngobusuku bangoMgqibelo, inani lisenokuba phezulu kancinane kunesiqhelo. Ngeso sizathu sinye, kukho abo bathi i NgoLwesibini lusuku oluqhelekileyo lokulinganisa. NgoMvulo kusondele impelaveki. NgoLwesibini ubonelela uninzi lweveki ukuphucula imikhwa yakho yeveki.
Nangona kunjalo, kukho ezinye iingcebiso ekufuneka sizithathele ingqalelo xa sizivavanya:
- Ngokuhlwa. Hlala uzilinganise ngexesha elifanayo kunye neempahla ezifanayo, ukuba kunokwenzeka ngaphandle kwazo. Ngaphezu koko, ebudeni bemini umzimba wethu utyhutyha ngeendlela ezahlukahlukeneyo, ulwelo luyagcinwa, isisu siyazalisa kwaye sidlulela kwezinye iinkqubo ezinokwandisa ubunzima bethu. Okona kulungileyo kukufika kwisikali esandula ukuvuswa, kwisisu esingenalutho kwaye uphumle, ukuze ufumane ubunzima bokwenyani.
- Ngexesha lokuya exesheni. Ngokusengqiqweni, oku kuchaphazela abafazi kuphela. IiHormones, ngexesha lakho, ziguqulwa kwaye zithande ukugcinwa kwamanzi. Yiyo loo nto kumaxesha amaninzi siziva sidumbile kwaye sisindwa kunokuba siqhele ukuba njalo. Zama ukuzilinganisela kwiintsuku ezimbini ngaphambi okanye kwiintsuku ezimbini emva komjikelo wakho ukuze ufumane ubunzima obuchanekileyo.
- Emva kokutya. Kuyinto eqhelekileyo ukuba emva kokutya silinganisa ubunzima. Emva kokuba sityile ukutya, umzimba wethu ufumana inkqubo yokwetyisa ebandakanya ukugaya izondlo. Ngokucacileyo de le nkqubo igqitywe, asiyi kuba nobunzima bokwenene. Ukongezelela, kufuneka sikhumbule ukuba ukuya kwindlu yangasese kuthanda ukuchaneka. Siphinda sithi: zilinganise kwisisu esingenalutho.
- Emva koqeqesho. Xa sisenza umthambo, sidla ngokubila kwaye siphulukane nolwelo. Yingakho umphumo wethu uya kuba ngaphantsi kuneyona yokwenene. Ngokukhawuleza ukuba u-hydrate kwaye udle ukutya, ubunzima bakho buya kunyuka ngokuzenzekelayo kwaye uya kuziva udidekile xa uzilinganisa kwakhona. Ukuba unomdla malunga nokuba ulahlekelwe kangakanani na ulwelo, lukhetho.
Njengoko besinixelele ngaphambili, ubunzima kufuneka bube yimetric yesibini. Kubaluleke kakhulu ukuba sithathele ingqalelo ipesenti yamanqatha ukwazi ukuba sityebe kakhulu okanye hayi. Ukongeza, imozulu, uxinzelelo, amahomoni okanye ubungakanani bolwelo esiluselayo buchaphazela ubunzima. Asigcini nje ngokulawula imizimba yethu ngokutya, ngoko ke musa ukuba phithi.
Kukangaphi ukuyenza
Uphando lucebisa ukuba Ubunzima bemihla ngemihla Zinokuba zezona zisebenzayo zokunciphisa umzimba. Kukho izifundo ezijonge kubantu abadala ababezilinganisa kathandathu okanye kasixhenxe ngeveki kwaye balahlekelwa malunga ne-1,7 ekhulwini lobunzima bomzimba wabo ngonyaka. Abo banyathela esikalini kanye ngeveki abazange balahlekelwe nto.
Noko ke, asizizo zonke iingcali ezivumayo ukuba umlinganiselo wemihla ngemihla yeyona nto ilungileyo. Ukunyathela kwisikali yonke imihla kunokubangela ukuba umntu agxininise ngakumbi ekufezekiseni inani elithile kunokuphuhlisa ukutya okunempilo kunye nemikhwa yokuzivocavoca enokuxhasa impumelelo yexesha elide. Ngoko ke kucetyiswa ukwenza hayi ngaphezulu kwaye hayi ngaphantsi kanye ngeveki. Ukulahleka kwesisindo esikhuselekileyo nesizinzileyo akufumaneki phakathi kokuguquguquka okuncinci kubunzima bomzimba ukusuka kolunye usuku ukuya kolandelayo. Kungcono ukuvavanya inkqubela phambili kwixesha elide elabelwe ukuziqhelanisa nokwamkela imikhwa emitsha.
Kukwacetyiswa ukuba unyathele kwisikali kanye okanye kabini ngeveki. Sonke sinokuguquguquka kwemihla ngemihla kwaye kwabanye abantu, ukuzilinganisela imihla ngemihla kunokukhokelela ekujongeni ubunzima, nto leyo engalunganga.
Kutheni sinobunzima obungakumbi ebusuku?
Izibalo zokunciphisa umzimba zibonisa ukuba, ngokomyinge, ubunzima bemihla ngemihla bungakwazi iguquguquka ukusuka kwi-1 ukuya kwi-2 kilogram. Ngoko ke, ukuba siqaphela ukuba sinobunzima obungakumbi ebusuku, kuyinto eqhelekileyo. Ubunzima bomzimba budla ngokuba ngaphantsi kancinci kusasa kuba sidla ukutya okuncinci kunye nolwelo ebusuku kwaye siphulukana namanzi ngenxa yokubila nokuphefumla.
Kodwa ayingabo bonke abantu abafanayo, kwaye ukuguquguquka kobunzima obungaphezulu kwe-avareji kunokwenzeka kubantu abanobunzima bezihlunu ezininzi, okanye ezinxulumene nokutshintsha kokutya kunye nokuzilolonga. Ngoko, ukuba siyazibuza ukuba kutheni silinganisa ngaphantsi ebusuku nangaphezulu kusasa, ezi zinokuba zizathu.
El amanzi Yenza malunga neepesenti ezingama-75 zobunzima bezihlunu. Ngoko ke, abantu abanezixa ezikhulu zobunzima bemisipha banokufumana ukuguquguquka kwesisindo samagremu amaninzi ngosuku njengoko bafumana utshintsho kwi-muscle mass. Ukongezelela, abagijimi banokulahlekelwa iilitha ezininzi zamanzi emva kokubaleka kweemayile ezininzi, kwaye ukutshintshwa kwamanzi kubalulekile kukhuseleko kunye nokusebenza.
Utshintsho olukhulu kwi ukutya Zinokuchaphazela nokuba sibunzima kangakanani na ebusuku ngokubangela ukwehla kobunzima okanye inzuzo edlula umyinge wemihla ngemihla wekhilogram enye okanye ezimbini. Umzekelo, ukuba siphantse siphelise ukutya kwe-carbohydrates ekudleni, umzimba usebenzisa iivenkile ze-glycogen zamandla, ezinokukhokelela ekunciphiseni ubunzima beekhilogram ezi-5 okanye ngaphezulu ngeveki kwaye kunokuphembelela ukuba sinobunzima obuninzi kangakanani ebusuku.
Ukugcinwa kwe-fluid yenye yezona zizathu eziphambili zokutshintsha ubunzima ngobusuku. Sinokuwagcina amanzi ukuba:
- Sitya ukutya okunesodium eninzi.
- Sisela utywala ngokugqithisileyo.
- Sihambe ngenqwelomoya okanye uhambo olude.
- I-premenstrual syndrome.
- Ixesha lisandula ukuqalisa.
Iingcebiso
Ezinye iingcebiso malunga nexesha lokuzilinganisa zingafuneka. Ukuba sifuna ukufumana okuninzi kwisikali, kufuneka sithathele ingqalelo ezi zikhokelo:
- Nxiba impahla efanayo ngalo lonke ixesha. Ukunyathela esikalini uhamba ze kuya kunika ukufunda okuchanekileyo. Kodwa ukuba sikhetha ukuzilinganisela ngeempahla zethu, kulungile. Siza kuzama ukunxiba uhlobo olufanayo lwempahla ngalo lonke ixesha kwaye siphephe nantoni na enkulu okanye enzima, njengebhatyi okanye izihlangu.
- Sebenzisa isikali sedijithali. Ezi ziya kunika ukufundwa okuchanekileyo ngakumbi xa kuthelekiswa nezikali zamandulo ezilayishwe entwasahlobo. Uya kufuna ukuqiniseka ukuba ubeka isikali kwindawo eqinile, nkqu, emgangathweni, njengomthi okanye ithayile, endaweni ethambileyo efana nekhaphethi.
- Landela inkqubela. Ukuthathela ingqalelo inani iveki nganye kunokunceda ekuboneni iintsingiselo ngokubanzi, nokuba kukho imeko apho singaphulukani nayo kangangoko besilindele. Ukulandelela ubunzima bakho kwi-app yedijithali kudityaniswe neyona mpumelelo ilahleko yobunzima. Kodwa ukuba sikhetha ukuya kubuchwephesha obuphantsi, incwadi yamanqaku kunye nosiba zenza umsebenzi olungileyo nazo.
- Musa ukothuka malunga nokunyuka kobunzima. Ukufundwa okuphezulu kunokulindelekileyo akuthethi ukuba kukungaphumeleli. Enyanisweni, ubunzima bomntu omdala bunokuguquguquka ukuya kuthi ga kwi-2 pounds ekuhambeni kweentsuku ezimbalwa. I-Blips kwi-radar yobunzima ingenzeka ngenxa yokuguquguquka kwehomoni, ukuthatha i-sodium, kwaye nokuba usandul 'ukuhamba kwamathumbu. Makhe sihambelane nezenzo zokunciphisa umzimba, kwaye kuphela xa ubunzima bungatshintshi kwiiveki ezintandathu ukuya kwezisibhozo, ngoko siya kuqwalasela indlela eyahlukileyo.
- Fumana eminye imilinganiselo. Inkqubela phambili ekulahlekeni kwesisindo ivela ekuzibandakanyeni rhoqo ekuziphatheni okunempilo. Ke endaweni yokunikela ingqalelo nje koko kuthethwa ngumlinganiselo, ukulandelela imikhwa elungileyo eqhuba impumelelo nako kuyimfuneko. Akukho mntu waphulukana nobunzima bakhe ngokuzilinganisa.
- Yeka ukuba ubunzima bubangela iimvakalelo ezimbi. Kuya kufuneka sicinge malunga nokuba siwunike na umlinganiselo wekhefu ukuba ukuzibeka ubunzima kusenza sizive sibi okanye kubangele ukutya okungenampilo okanye ukuzilolonga. Kwakhona sifanele sikuphephe ukuzivavanya ukuba sikhe sanengxaki yokutya ngendlela engafanelekanga.