Amathiphu Alula Okugwema Ukugula Ngaphambi Komncintiswano noma iMarathon
Akekho ofuna ukuxoshwa emncintiswaneni omkhulu ngenxa yomkhuhlane, umkhuhlane, noma ukunye ukutheleleka. Ngenkathi ukuthola umkhuhlane wakho waminyaka yonke isinyathelo esihle sokuvimbela ukugula, kunezinye izinto ongayenza ezingasiza ekukhuliseni amasosha omzimba wakho.
Ngaphandle kokuzikhathalela ngokudla okunempilo nokuphumula okuningi, kudingeka uqinisekise ukuthi ukuqeqesha kwakho akukufaki ngendlela eyingozi. Futhi yilokhu abanye abantu abahluleka ukuyiqonda: ukuthi ukuqeqeshwa ekusebenzeni okuphakeme akusho ukusunduza umzimba wakho ngaphandle kwemingcele yayo enengqondo. Ukwenza kanjalo kungenza umonakalo omkhulu kunokuhle.
Ukuze uqinisekise ukuthi uhlala empilweni ye-tip-top ngaphambi komncintiswano noma umncintiswano, nansi amathiphu ayisithupha alula okufanele uwacabangele:
Phuza okuningi kwamanzi
Ukuhlala i-hydrated kubalulekile ukuvimbela ukugula, futhi amanzi yiyona ndlela engcono kakhulu, engabizi kakhulu. Qinisekisa ukuthi uphuza okwanele emini futhi uhlale uhamba phambili ngaphambi, ngesikhathi, nangemva kokugijima kwakho.
I-hydration efanele ikulungele ukuvimbela yonke into kusuka ekuqotheni kuya ekutheleleni kwesibindi futhi ingasiza ekulawuleni kangcono ushukela wegazi nomfutho wegazi.
Iziphathimandla zezempilo zincoma ukunciphisa ukuphuza izibuko eziyisishiyagalombili-ounce ngosuku, ezilingana namalitha amabili noma isigamu samanzi. Kodwa-ke, awufuni ukwedlula ngokweqile njengoba kungabangela isimo esaziwa ngokuthi hyponatremia lapho usawoti emzimbeni wakho uhlanjululwa ngokungavamile.
Yidla ukudla oku-Antioxidant-Rich
Yidla izithelo nemifino eningi uma ufuna ukugwema ukugula. Lezi zinhlobo zokudla zicebile kuma-antioxidants ezisiza ukuqinisa amasosha omzimba wakho futhi zingasiza ekuvimbeleni amakhaza.
Amakhambi nezinongo ezifana ne-ginger, isinamoni, i-oregano, ne-garlic aqukethe inani eliphakeme lama- phytochemicals nama-antioxidants angasiza ekuvikeleni ekucindezelweni kweseli. Empeleni, ezinye izinongo ziqukethe antioxidants ngaphezulu kakhulu kunezithelo noma imifino
Ngokuphambene nalokho, kufanele unciphise ukugcwala kwakho okunamafutha okugcwele njengoba kunciphisa umkhuhlane wakho futhi kukwenze ube nesifo sokutheleleka.
Khumbula ukuthi udla okungenani ukudla okungenani kathathu ngosuku bese ugxila ekudleni okunomsoco okunamaprotheni amaningi, izinhlamvu, izithelo, nemifino.
Geza izandla zakho
Qinisekisa ukuthi ugeza izandla zakho njalo ekhaya, emsebenzini, kanye nokuzivocavoca. Ukuhlanza ngesandla, ngokude, into ebaluleke kakhulu ongayenza ukuvimbela ukusakazwa kwezifo.
Ngokombiko ovela kwiCenters for Disease Control and Prevention, ukugeza izandla kuhumusha impilo engcono ngezindlela eziningi:
- Linciphisa ingozi yokukhulelwa kwesifo sohudo ngamaphesenti angu-31.
- Linciphisa ingozi yezifo zokuphefumula, kufaka phakathi amakhaza, ngamaphesenti angu-16 kuya ku-21.
Lokhu kuyiqiniso ikakhulukazi ejimini lapho ama-germs namagciwane ebeletha ngempela. Lapho usebenza ejimini, qiniseka ukuthi ugeza izandla ngaphambi nangemva kokuqeqesha, sula imishini ngaphambi nangemva kokusebenzisa, futhi ulethe ithawula lakho.
Uma uphuma futhi cishe, ulethe isikhwama somuthi wokuzivikela emotweni yakho noma esikhwameni sakho uma kwenzeka uzithola unenkampani yomuntu ogulayo futhi ufuna ukugeza.
Okuningi
Thola okuningi kokulala
Ukwehliswa kokulala kungakwenza ukhathazeke kakhulu emakhazeni nakwezinye izifo. Kungani? Ngokusho kocwaningo luka-2010 oluvela eHarvard Medical School, ukulahlwa kokulala kubangela ukuphendula komzimba okufana nalokho okwakwenzeka ngokulimala noma ukutheleleka. Uma lokhu kwenzeka, ungagcina uzwa uzizwe ucindezelekile futhi uphelelwe amandla ngesikhathi samahora, ukwenze usheshe utholakale ukutheleleka.
Ukulala kahle-okungenani amahora angu-7 kuya kwangu-8 ubusuku bonke-kuzokusiza ukukhulisa isimiso sakho somzimba omzimba. Ukwenza kanjalo:
- Gwema izikhuthazo ezifana ne-caffeine
- Mnyama ekamelweni lokulungiselela ukulala
- Gwema amadivaysi kagesi ngaphambi kokulala
- Hlala embhedeni ngesikhathi esifanayo njalo ebusuku
Okuningi
Ungadluli ngokweqile
Njengomgijimi, ngokwemvelo uzofuna ukwandisa amandla kanye nebanga lokuqeqeshwa kwakho; yindlela owakhiwe ngayo. Kodwa kubalulekile ukukhumbula ukuthi ukuxoshwa kungase kube yingozi empilweni yakho njengokungaqeqeshi okwanele.
Gwema ukuqhuma kanzima emadolobheni amade usuku nosuku. Esikhundleni salokho, zihambelane futhi ushintshe izinto njalo. Isibonelo, ungakwazi ukugoqa i-mileage yakho bese uyibamba kuleso sonto isonto noma amabili ngaphambi kokungeza ekusebenzeni okusheshayo.
Ngaphezu kwalokho, qiniseka ukuthi uthatha okungenani usuku lokuphumula olulodwa ngesonto ukunikeza umzimba wakho ukuphumula. Ukunciphisa yonke isivinini esigcwele ngaso sonke isikhathi kungakugqoka, kukwenze ube ngaphezulu kokubanda kanye nokulimala okugijima.
I-taper ayikho ngaphambi komncintiswano omkhulu
Uma ugijima umncintiswano omkhulu, njengemarathon, kubalulekile ukusika emuva kwe-mileage emasontweni amabili kuya kwamasonto amathathu ngaphambi komncintiswano. Le nkathi yokuthayipha izovumela umzimba wakho ukuba ululame kuzo zonke ukuqeqeshwa okunzima okwenzekile.
Khumbula ukuthi ukuqeqesha okunzima kubangelwa ukuvuvukala kwamalungu kanye nemisipha njengoba ukhula futhi uqina. Ukugcoba ukunika amandla omzimba wakho ukuphuza kancane, okukuvumela ukuthi ugxile ekubhekaneni nokukhuza kanye nezinye izifo ezincane.
Futhi, thola izindlela zokubhekana nokucindezeleka kwemvelo ongase uzizwe ngaphambi komncintiswano. Ukucindezeleka kungenye yezindlela eziyinhloko ezibangela ukugula, okubangela ubusuku bokulala futhi zenze umqondo wokungahlali kahle.
> Imithombo:
> Amasevisi Okulawula Nokuvimbela Izifo. Ngibonise Isayensi - Kungani Kufanele Ugeze Amandla Akho? "Atlanta, Georgia; olusha ngo-Novemba 18, 2015.
> Mullington, J .; USimpson, uN .; UMeyer-Ewert, H. et al. "Ukulahlekelwa Ukulala Nokuvuvukala." I-Best Pract Res Clin Endocrinol Metab . 2010; 24 (5): 775-784. I-DOI: 10.1016 / j.beem.2010.08.014.