Imithetho eyi-10 yentsimbi yokuqina, yenza oku kubizwa ngokuba ngumqali!

1, kanye emva kokutya ukutya okupheleleyo musa ukwenza umthambo ngokukhawuleza, kodwa ukuphumla iyure enye, ukuze ukutya kugaywe kwaye emva koko ulungiselele uqeqesho lokufaneleka, ukuze uqinisekise umphumo wokufaneleka kunye nokuphepha ukwenzeka kwe-dyspepsia yesisu.

2, phambi kokuqina okusesikweni ukufudumala, ukuthambisa amalungu, ukukhuthaza ukujikeleza kwegazi, ukuze umzimba ngokuthe ngcembe ufumane imvakalelo yokuzilolonga, ngeli xesha ukuvula ukomelela,kunokunciphisa umngcipheko wokulimala, ukuphucula umphumo wokuzivocavoca.

I-3, abantu bokwakha izihlunu kufuneka banikele ingqalelo kwizidlo ezongezelelweyo emva koqeqesho, ngokufanelekileyo bongeza ukutya okuneprotheyini ephezulu, njengamaqanda abiweyo, umgubo weprotheni, isifuba senkukhu, njl., ingqalelo ukugcina ioli ephantsi kunye nokupheka kwetyuwa, ukushisa kunokuba malunga ne-200 calories.
I-4, abantu abanciphisa umzimba kufuneka balawule ngokufanelekileyo i-caloric intake, i-caloric intake yemihla ngemihla kufuneka ibe ngaphantsi kwexabiso elipheleleyo le-metabolic yomzimba malunga ne-20%, ukuze unciphise ukubonakala kwendlala, sinokukhetha ukusela amanzi amaninzi, amanzi akukho ubushushu, unako ukulawula ukutya, ukuphucula umjikelo umzimba.

I-5, abantu bokufaneleka ukuba bayeke ukutshaya kunye notywala, ezi zimbini ezimbi aziyilungele impilo, kulula ukubangela isifo, kodwa zichaphazela umphumo wokufaneleka, ukuze ukufaneleka kwakho kuthotywe kakhulu.
6, musa ukuhlamba kwangoko emva kokuzivocavoca, phumla isiqingatha seyure kwaye emva koko uhlambe emva kokuba ubushushu bomzimba bubuyele kwisiqhelo, ukuze ugweme ukuhlaselwa kweebhaktheriya.

I-7, uqeqesho lokuzilolonga kufuneka lube ngokuthe ngcembe, musa ukwenza uqeqesho oluphezulu ekuqaleni, wonke umntu ulungele ukuqina koqeqesho lwahlukileyo, kufuneka ngokokunyamezela kwabo ngokomzimba, bakhethe imidlalo yabo, inyathelo ngenyathelo ukuphucula ukuqina koqeqesho. , ukuze uvune ngokukhawuleza umzimba olungileyo.
I-8, xa usenza umthambo kwindawo yokuzivocavoca, qiniseka ukuba ubeke ingqalelo kwimpucuko, ungathathi i-selfies kwigumbi lokuhlambela, ungashiyi amabala abo okubila kwizixhobo zokufaneleka, kwaye uqiniseke ukuba ubuyisela izixhobo emva kokufaneleka.

I-9, ukuqina komzimba akufuneki kuthintelwe kwindawo yokuzivocavoca, logama nje kukho intliziyo, apho inokuba yindawo yokuzivocavoca, sinokubaleka ngaphandle, ukuqubha, ukudlala ibhola, ngaphakathi kunokwenza uqeqesho lokuzilinganisela, njenge-squat, Ipoppy jump, jumping jacks, push-ups yiyo yonke imidlalo enokwenziwa naphi na.
I-10, ukomelela akunakuba yimfama, kuya kufuneka ngokweenjongo zabo, ukwenza isicwangciso sokufaneleka kwabo, ngokwesicwangciso sokuzilolonga, ukubambelela kwixesha elide, utshintsho lomzimba weveki, ukuze ukwazi inkqubela phambili. komzimba.