UKUPHILA NGONAPHAKADE
Ukuzigcina udlamkile
Ngokushukumisa umzimba ukuze
Uhlale usempilweni entle
IMPILO YAKHO
ISEZANDLENI
ZAKHO
Incwadana
Intshayelelo
Zininzi izifo esizifuza kubazali bathu nakookhokho bethu. Incinci kakhulu into esinokuyenza, okanye phantse ibe ayikho, ukuphelisa ezi zifo.
Kodwa ke, kukho izifo esizifumana ngenxa yendlela esiphila ngayo.
Ukuba asi-:
yikhathalelanga imizimba yethu singazifumana ezi zifo.
Ezi zifo zibizwa njengezigulo zendlela esiphila ngayo.
Le ncwadana inika ulwazi malunga nezinye zezinto onakho
Ukuzenza ukuthintela ezi zifo.
Khumbula ukuba ngumzomba wakho. Impilo yakho isezandleni zakho.
Le ncwadana engokuZigcina udlamkile ngokushukumisa umzimba ukuze ube nempilo entle yenye yothotho lweencwadana.
Ezinye iincwadana kolu thotho zezi:
Ndikhetha ukungalisebenzisi icuba
Ukugcina amazinyo nomlomo wakho zisempilweni
Ukuba nokuziphendulela ngezesondo
Ukusela ngokunengqondo
Ukutya ngendlela enempilo
Ukuba siphila ubomi obunempilo, sakuhlala siphilile engqondweni nasemzimbeni. Kufuneka sigcine imizimba yethu iphilile ngokuyiqeqesha ngentshukumo rhoqo.
Inkoliso yethu isebenza nzima kwaye iphila ubomi obunoxinzelelo benexeshana elincinci lokuphumla. Le ndlela yokuphila isenza sibe ngabantu abadiniweyo, abakhathazekileyo nto leyo eyenza ukuba imizimba yethu iqalise ukuva intlungu.
Kule ncwadana, Ukuzigcina udlamkile ngokushukumisa umzimba ukuze uhlale usempilweni entle, sijonga indlela ukushukumisa umzimba okunokusinceda ngayo ukuba sibe ngabantu abanempilo entle nokwana.
Iyakufanela loo lokhwe Fezile... yenza ukuba ukhangeleke udlamkile!
Andiziva njalo ke kodwa... Bendisebenza nzima kakhulu kutsha nje, ndidinwe nyhani... Ndinqwenela ukuba ndibe bendingayi kweli theko ngobu busuka.
Kodwa uya kuva ngcono xa sel'uphaya...ungade ufumane nondofa wesoka.
Ewe Fezile, unethamsanqa lokungafani nam ngengxaki yobunzima bomzimba obungaphaya... umsebenzi we-ofisi yam wenza ukuba ndihlale phantsi imini yonke... ndiya ndityeba ngokutyeba!
Nyhani?
Ewe... yindlela wonke umntu angafumana ngayo impilo nenkangeleko entle. Emva kweeveki ezimbalwa nje ndishukumisa umzimba rhoqo sendiziva ndiphilile... kwaye ndinamandla angaphaya ngoku
Yizani nina... asifuni kufika emva kwexesha ethekweni
Ethekweni
Luyolo olu Dudu... kwaye kukushukumisa umzimba... sendiziva ngcono kwangoku!
Ukushukumisa umzimba kukwanceda abantu ekulibaleni iingxaki zabo. Ndenze isigqibo sokulawula impilo yam... Ndihamba umgama oziikhilomitha ezintlanu yonke imihla, xa ndinakho...! Ndihamba ngokukhawuleza kangangoko ndinakho ukuze ndifumane okona kushukumisa umzimba kukuko.
Ukudanisa nako kukwayindlela elungileyo yokushukumisa umzimba ndaye ndiziva ndincipha ngokuncipha ngomzuzu ngamnye... Mandihlale ndikulo mgangatho! Bendiye kwagqirha waze wathi ugqirha ukushukumisa umzimba rhoqo kunganceda ukuthintela ezinye izigulo
Kutheni singaqeqeshi imizimba yethu ngentshukumo xa sisonke, sikwenze kunye oko? Singakhetha iindidi ezininzi zentshukumo ngeveki nganye... njengokuhamba, ukudada, ukubaleka nokudanisa.
Ukuba siqeqesha imizimba yethu kunye siya kusoloko sikhuthazana.
Umzimba nomphefumlo
Ndiza kuqalisa ngokucacisa into eyenzeka emzimbeni wakho xa uwuqeqesha ngokuwushukumisa nangendlela intshukumo enganceda ngayo. Ukuba ushukumisa umzimba rhoqo, uya kuphawula umahluko emzimbeni wakho ngeveki enye nje qha.
UKUQONDA UMZIMBA
Umzimba womntu uyingxaki kakhulu. Wenziwe mgamathambo, izihluu, ingqondo nenkqubo yemithambo luvo. Inkqubo yokwetyisa ukutya nezinye nezinye. Ukuze imizimba yethu isebenze kakuhle, kufuneka siyikhathalele.
Ukushukumisa umzimba yenye yeendlela zokulolonga umzimba. Ukuba imizimba yethu siyiqeqesha imizuzu engama-30 ubuncinane, kusuku lwesibini ngalunye,asiyi kugula ngalo lonke ixesha kwaye sakuqala ukukhangeleka nokuziva sisempilweni entle. Masifumanise ukuba ngoba.
Igazi lithwala I-oksijini namandla ukuzisa kwizihlunu zakho.
Izihlunu zifuna I-oksijini namandla ukuze zisebenze kakuhle.
Kwenzeka izinto ezahlukileyo emzimbeni xa siwulolonga ngentshukumo. Igazi limpompa ngokukhawuleza ze i-oksijini namandla zifike ngokukhawuleza ezihlunwini. Intliziyo nemiphunga nazo zisebenza nzima ze ziqalise ukunikeza i-oksijini ngokukhawuleza. Umzimba wakho udinga I-oksijini ukuze usebenze kakuhle.
Ukushukumisa umzimba kukomeleza izihlunu zethu nto leyo eyenza ukuba kube lula kuzo ukuphinda iintshukumo. Izihlunu ezomeleleyo zisebenzisa I-oksijini ngempumelelo.
Ngexesha lokushukumisa umzimba, ingqondo ikhulula iincindi ezizizibulala-ntlungu nezinika ukuzola ezibizwa ngokuba zii-endorphins. Ezi ke zisebenza njengezilwa nonxinzelelo, Zikwenza uzive wonwabile kwaye udlamkile! Umzimba ophilileyo ukhokelela kwingqondo ephilileyo!
Shukumisa umzimba ukuphucula izinga lempilo yakho
Ukuqeqesha umzimba ngentshukumo okanye ukwenza umsebenzi oshukumisa umzimba rhoqo, kuya kuyiphucula impilo yakho. Ukuqeqesha umzimba ngentshukumo kungakunceda xa uneengxaki ezifana:
nokudinwa nokucaphuka
unxinzelelo
ukungazithembi
uxinzelelo oluphezulu lwegazi/ idayibhethisi/ isifo semiphunga
ukuba nobunzima bomzimba obugqithisileyo
ezo zihambelana nokuba sexesheni
ezihambelana nokuguga
ezihambelana nokuphazamiseka kokusebenza kwengqondo okanye uvakalelo.
Ndiziva ndiphilile kuba oko ndashukumisa umzimba ubomi bam bonke
AMANYE AMANQAKU
Ukuguga
Abantu abadala bakholisa ukufumana kunzima ukuhamba imigama emide okanye ukuchola izinto ezincinci. Oku kubangelwa kukuba imizimba yabo iye yaqina ayikwazi ukushukushukuma (akululanga ukugoba). Ukushukumisa umzimba kunganceda ekuphuculeni impilo yabantu abadala. Abo babesakuba nemizimba edlamkileyo ngexa bebancinane banethuba lokuba bangasempilweni entle ebudaleni babo. Oku kuthetha ukuba banako ukwenza izinto ezininzi. Kwabo bangazange baqeqeshe imizimba yabo ngentshukumo ebuncinaneni babo, basenokuqalisa ukuhamba, ukuqabela izitephusi, njalonjalo.
I-Osteoporosis ("isifo sokuthamba kwamathambo") kuxa amathambo emzimbeni wakho aba bhetyebhetye, ophuke lula ze athathe ixesha elide ukunyangeka. Kuba nzima kakhulu ukuhambahamba xa kunje.
Ukushukumisa umzimba njalo nokutya izidlo ezinempilo zindlela ezilungileyo zokunciphisa umngcipheko wokuba ne-osteoporosis.
Ndiza kubanako ukufunda ngcono emva kokuba ndiqeqeshe umzimba wam ngentshukumo
Unxinzelelo oluphezulu lwegazi, (High blood pressure) (BP) okanye unxinzelelo olungaphaya yinto exhaphake kakhulu eMzantsi Afrika. Ukuba usempilweni intliziyo yakho impompa igazi lihambe ngemithambo ngesantya namandla afanelekileyo. Ukuba imithambo yakho yegazi iyaqina ze ivaleke, kuba nzima ukumpompa igazi ligqithe kuyo. Le nto ke ibizwa ngokuba lunxinzelelo oluphezulu lwegazi (High Blood Pressure) okanye ihypertension.
Ukuba akulunyangi unxinzelelo oluphezulu lwegazi, ungafa sisifo sentliziyo okanye sisifo sokushwabana.
Ngokushukumisa umzimba, ukutya ukutya okunempilo, ukulawula ubunzima bomzimba wakho nokusela amayeza ngokokucetyiswa ngugqirha wakho, ungalulawula uxinzelelo lwegazi.
Impilo yenGqondo
Wakha wayiva intetho ethi "Umzimba ophilileyo, ingqondo ephilileyo"? Kufuneka udle ngendlela enempilo, udlamke ube nentsebenziswano ze uphumle ngokwaneleyo ukuba ufuna ukuba nengqondo ephilileyo!
Bambalwa kakhulu abantu abathetha phandle ngempilo yengqondo yabo kuba kunzima ukuyiqonda. Akukho mntu ufuna ukubizwa ngokuba "uphambene", "ubhidekile", "ligeza".
NAZI IINGXAKI EZIXHAPHAKILEYO
Unxinzelelo
Inokuba sewukhe weva ngonxinzelelo. Kunokwenzeka ukuba ukhe wanaso wena kanye. Unale meko xa unoxinzelelo olukhulu kuwe.
Kusenokuba semsebenzini okanye ekhaya. Usenokuba ufumana kunzima ukwenza umsebenzi wakho kakuhle, okanye awunamali yokondla abantwana. Oku kukwenzelela unxinzelelo ebomini bakho.
Uxinzelelo luchaphazela umzimba, ingqondo nomphefumlo wakho. Unokuba nentloko ebuhlungu, udinwe lonke ixesha, ube neentlugu zomqolo, uzive ucaphuka. Ukuphungula nokuthintela uxinzelelo, kufuneka utye ukutya okunempilo, ushukumise umzimba rhoqo, usebenzisane nabo bakufutshane naweze uphumle njalo kangangoko unako.
Abantu abaninzi basoloko bediniwe ngalo lonke ixesha kuba basebenza nzima. Basenokuba baya emsebenzini yonke imihla ze bajonge abantwana babo ebusuku.
Kodwa, xa ukudinwa kungapheli, kukho ingxaki. Usenokudinwa kuba uneengxaki ezininzi kwaye uziva ungenakuzithwala.
Ukudinwa isenokuba luphawu loxinzelelo. Xa unoxinzelelo, ukholisa ukuziva ungenathemba kwaye uzele kukungabi nathemba. Umsebenzi nobomi bakho ziyasilela. Abantu abanoxinzelelo baziva befuna ukuzibulala ngamanye amaxesha.
Qalisa ukulawula impilo yakho! Qeqesha umzimba wakho ngokuwushukumisa qho ze uphumle njalo! Kwenze oku nokuba kungathetha ukuba thatha abantwana bakho uhambe nabo ukushukumisa umzimba, ubusuku ngabunye okanye udlale nabo, khe uyiyeke ivasi okwethutyana. Ungaziva ungcono! Ungaziva ukwazi ukulawula ubomi bakho! Thetha nabanye abantu ngeengxaki zakho ukuze uphungulekelwe ngumthwalo.
Ukushukumisa umzimba kuwulungele umzimba osempilweni kunye nengqondo esempilweni. Kodwa ukonwaba ngeli xa uqeqesha umzimba ngentshukumo, kukwabalulekile! Zininzi izinto osel'uzonwabela, ezikukushukumisa umzimba! Mandikwazise ngezinye zazo.
Ukwazisa ukuqeqesha umzimba ngentshukumo
Akukho mfuneko yandleko ekuqeqesheni umzimba ngentshukumo! Akukho mfuneko yokuba uye ejimini, okanye youba uthenge iimpahla ezikhethekileyo. Kuphela ekufuneka ukwazile yindlela eziya kuwunceda ngayo umzimba wakho iindidi zentshukumo ozikhethileyo. Ukulungele ke ngoko ukuqalisa!
Olu hlobo lwentshukumo lunceda ekomelezeni intliziyo nemiphunga.
Ukuhamba, ukubaleka, ukudada, uktsiba-tsiba intambo, ukudanisa- zonke ezi yimizekelo yentshukumo ye-erobhiki. Xa uhamba nganmandla, ubaleka, udada okanye udanisa, uphefumla ngokukhawuleza kwaye igazi lakho limpompa ngokukhawuleza.
Ukuhamba njalo nje kuphela nako kuyintshukumo.
Xa kusenzeka oku, wonke umzimba usebenza ngcono.
Kufuneka wenze intshukumo ye-erobhiksi qho ukuba ufuna ukuphila ngendlela enempilo. Kufuneka ushukumise umzimba emva kosuku olunye imizuzu engama-30 ubuncinane kwixesha ngalinye. Qala kancinane.
Ukuphakamisa iintsimbi
Ukuphakamisa iintsimbi kwakha izihlunu. Ungasebenzisa nabuphi na ubunzima onabo ekhaya - inkonxa yepeyinti okanye isitena. Kwiindawo zokuzilolongela ukuphila qethe, kukho iintsimbi ezimile ngokumila nezibukhulu bahlukeneyo.
Abantu abaninzi baphakamisa iintsimbi baze benze intshukumo ye-erobhiki ukuphucula impilo yabo gabalala. Kufunek ulumke kakhulu xa uphakamisa iintsimbi, ukuze ungenzakalisi umqolo wakho. Le nto engakwenzakalisa ngakumbi endaweni yokukunceda.
Ukuba ungaphantsi kwe-16 leminyaka yobudala, musa ukziqeqesha ngokuphakamisa iintsimbi. Isizathu kukuba umzimba wakho kweli bakala leminyaka, usakhula. Ukuqeqesha ngokuphakamisa iintsimbi kuyakuphazamisa oku kukhula. Dlala imidlalo yebhola, baleka, tsiba, wonwabe. Ziindlela zokuziqeqesha ezifanelekileyo ezi!
IZINTO OFANELE "UKUZENZA" NEZO OMA "UNGAZENZI" XA UQEQESHA UMZIMBA NGENTSHUKUMO
Ungawuqeqeshi umzimba wakho ngentshukumo:
kwangoko emva kwesidlo- umzimba usetyisa ukutya kwaye usebenzisa amandla xa usenza oku.
xa ugula- umzimba wakho ulwa nzima ukuphelisa ukugula.Oku kwenza ubunzima obungakumbi entliziyweni nasemiphungeni yakho.
xa unesifo seswekile, uxinzelelo lwegazi, unomzimba ogqithisileyo ngobukhulu, uneeenkathazo zentliziyo okanye uqeqesha umzimba okokuqala - ugqirha/ itheraphisti/ unesi makakucebise ngeentshukumo zomzimba onokuzenza .
Ungawuqeqesha umzimba:
ngokucotha nangokuzolileyo, ukuba wagqibela kudala ukuwuqeqesha- kufuneka uqhelise umzimba wakho okuyaa kuwuqeqesha wawukonwabela!
Dlala nabantwana bakho, hlamba imoto yakho, sebenza egadini! Konke oku kuyanceda!
QAPHELA Yeka ngokukhawuleza ukuba unehlaba rsifubeni okanye uziva unesizunguzane.
Ukuzolula
Kubalulekile ukwenza umzimba wakho shushu phambi kokuba uwuqeqeshe ngokuwushukumisa. Oku ukwenza ngokuzolula. Ukuzolula kwenza amandla, kugcina imizimba yethu ingaqini kukwanceda nakwiintlungu zomqolo. Kufuneka kwakhona uwuphozise kancinci umzimba emva kokuwuqeqesha. Oku ukwenza ngokuzolula ngobunono.
Abasebenzi abaqeqeshiweyo bangakucebisa bakuncedise ekukhetheni inkqubo yokuqeqesha umzimba fanelekileyo.Ukuba awunakuba nakho ukuya ejimini, qokolela abahlobo bakho nakhe iqela. Ukuqeqesha kuyonwabeleka xa niliqela!
Ukutya nokuqeqesha umzimba
Ukutya kukunika amandla owafunayo ukuhlala udlamkile uphilile. Kunzima ke ngoko ukuthetha ngentshukumo yomzimba ngaphandle kokuthetha ngokutya okudlayo.
Ukuphila ngendlela enempilo kuthetha ukuqeqesha umzimba njalonjalo nokutya ngokusempilweni. Kuthetha ukuthini ukutya ngokusempilweni?
Ukutya kubalulekile kuba kunika amandla nesondlo esisidingayo ukuhlala sidlamkile sikwaphilile.
Ukuphila ubomo obunempilo kufuneka sitye iintlobo ngentlobo zokutya.
NAKU OMA UKWENZE YONKE IMIHLA UKUBA UFUNA UKUBA NGUMNTU ONEMPILO ODLAMKILEYO.
Izakha mzimba
Amaqanda, iimbotyi, iilentile, intlanzi, inyama, itshizi, amandongomane
Ukutya okunika amandla
Ukutya okukhuselayo
Iziqhamo nemifuno
Ukutya kwemveli
Izidlo zemveli zase-Afrika zinempilo. Ezi zidlo zibandakanya ukutya kwendali njengamazimba, umbona, iimbotyi ezomileyo, imifuno, iziqhamo zasendle, inyam'enkukhu, ubisi, inyama ebomvu, nentwana encinci yetyuwa neswekile.
Ukuhlala kwizidlo zemveli zase-frika kungayindlela entle yokufak'igalelo kubomi obunempilo. Kodwa amaxesha atshintsha. Kule mihla abantu bathenga ukutya okuphekwa ngokukhawuleza kumiwe ngeenyawo- njengenkukhu egcadiweyo, ihambega neetshipsi. Oku kukutya okunamafutha nokungenampilo.
INDLELA YOKUHLALA USEMPILWENI
Yitya malunga nezidlo ezibini ukuya kwezithathu ngemini.
Yitya isidlo sakusasa. Oku kuya kukunika amandla owadingayo ukuqala imini yakho.
Yitya imifuno eluhlaza efana neekherothi, ikhaphetshu, itumato neziqhaamo.
Zinezondlo kakhulu xa ziluhlaza.
Sela amanzi imini yonke.
Qeqesha umzimba wakho ngentshukumo yonke imihla!
Unganceda?
Dudu othandekayo,
Ndisand'ukuqalisa ukuqeqesha umzimba wam ngentshukumo. Mna nabahlobo bam sibaleka sijikeleze ubumelwane nethu ngemizuzu emalunga ne-10 -15 yonke imihla. Bonke bathi sebeqalile ukuziva ngcono. Hayi mna andiva kwanto. Imilenze yam ibuhlungu ngalo lonke ixesha ngoku..Ndiyaqhuba ukubaleka kuba ndikholelwa ekuthini izinto zakutshintsha xa sendikuqhelile ukubaleka. Ingaba kunjalo?
Xa usaqala ukuqeqesha umzimba wakho, izihlunu zingaba buhlungu kancinci. Oku kwenziwa kukuba umzimba wakho awukuqhelanga ukuqeqeshwa kwaye usaziqhelanisa nenguqu. Ukuba imilemze yakho ibuhlungu lonke ixesha kwaye sele ubaleke amatyeli ambalwa ngoku, oku kuthetha ukuthi kukho into enokuba ayihambi kakuhle. Yiya kugqirha wakho phambi kokuba uqhubeke nokubaleka nabahlobo bakho.
Ukuba ubaleka kumgaqo wetha, oku kungawuchaphazela umzimba wakho.
Umgaqo wetha ulukhuni kakhulu kwaye umzimba wakho uyadlokoviseke xa ubaleka. Oku kungenza iingxaki zomlenze nomqolo kwixa elizayo ukuba awusebenzisi izihlangu ezifanelekileyo.
Okungcono ufune indawo enengca okanye umhlaba othambileyo onokuhamba oaknye ubaleke kuwo. Ukushukumisa umzimba kujongise ekuncedeni umzimba hayi ukuwonzakalisa!
Dudu
Thina Dudu?
Dudu othandekayo,
Bendingawulolongi umzimba wam iminyaka emininzi ngoku ndifuna ukuqalisa. Ndigqibe ukuba ndenze imithambo yomzimba kuba ndifuna ukwahlukana nesisu sam esityebileyo. Ingaba kukho mithambo ithile ekhethekileyo endinokuyenza?
Ungabuphungula ubukhulu besisu sakho ngokwenza imithambo ye-erobhiki qho nangokutya izidlo ezifanelekileyo. Imithambo ofanele kukuyenza ibandakanya ukuhamba ngokukhawuleza ngamandla, ukudada nokudanisa.
Nje ukuba womelele, ungenza imithambo yokomeleza imisipha ukunceda ekwenzeni mcaba isisu sakho. Ungayzomeleza izihlunu zakho ngokwenza uqeqesho olwenza amandla. Ukwenza imithambo rhoqo kuya kuba neziphumo ezihle!
Dudu
Umsebenzi
Kungoku nje ufanele ukuba sowusazi lukhulu ngokuqeqesha umzimba nento okungakwenzela yona! Makhe sibone ukuba wazi kabgakanani na! Phendula imibuzo ze uthelekise iimpendulo zakho kunye neempendulo ezifanelekileyo eziphaya ngezantsi
UMSEBENZI
Izihlunu zifuna I-oksijini ne- ukuze zisebenze kakuhle/ngokufanelekileyo.
Xa uqeqesha umzimba ngokuthamba, ingqondo ikhupha ikhupha iincindi hormones ezizizibulala zintlungu nezithomalalisi ezibizwa ngokuba zii-
Ukuqeqesha umzimba ngokuthamba kunganceda ----------, ----------, -----------.
Ukuqeqesha umzimba rhoqo nokutya izidlo ezinempilo kunganciphisa "isifo sokuthamba kwamathambo" okanye------.
Ukuhamba, ukubaleka okanye ukudada, yimizekelo ye------- zokuqeqesha umzimba.
kuphakamisa iintsimbi kwakha--------.
Ukufudumeza nokupholisa umzimba emva kokuqeqesha umzimba kubizwa ngokuba -----------.
Ngexesha ukuba ufuna ukuphila ubomi obunempilo kwaye womelele.
Ukutya okupakishwe nge------ kwenza ukuba uzive uhluthi kwaye kukunika amandla owadingayo ekuqeqesheni umzimba wakho.
Iimpendulo: 1- amandla; 2- ii-endofini; 3- uxinzelelo, uxinzelelo lwegazi, ukuguga; 4-I-osteoporosis; 5- I-erobhiki; 6- izihlunu; 7- amafutha; 8- ukuzolula; 9-emva kwemini nganye; amashumi amathathu; 10-isitatshi.
