Uqale nini ukusebenza? Okukhona usiba mdala, kokukhona kufuneka ukwazi ukubaluleka kokuzigcina usempilweni. Ngoko, yintoni injongo yokuzigcina usempilweni? Ngaba unayo impendulo?

Ukufaneleka = ukuzuza kwemisipha + ukulahleka kwamafutha, ukuqeqeshwa kwamandla okudityaniswa nokuzivocavoca kwe-aerobic kunokukunceda ukuba ulahlekelwe ubunzima obunzima, uqinise ubunzima bomzimba, uphucule ngokufanelekileyo umlinganiselo womzimba.
Ukuba unokwenza ngokwezifiso isicwangciso sokufaneleka esikufanelayo, gcina i-3-5 yokuzivocavoca ngeveki, kwaye unamathele kuyo ixesha elide, uya kukwazi ukuvuna umgca womzimba owanelisayo.

Kwaye unamathele ekomeleleni, akuncedi kuphela ukuba wakhe izihlunu kwaye ulahlekelwe ngamafutha, kodwa uvune iintlobo ezahlukeneyo zezibonelelo, ezinje:
1, ukukhuthaza ukujikeleza kwegazi, ukunciphisa i-lipid concentration, ukususa i-cholesterol engaphezulu emzimbeni, ukuqinisa umzimba ngokufanelekileyo;
2, ukuphucula inqanaba lemetabolism yomzimba, ukukhuthaza ukuvuselelwa kweeseli, ukuxhathisa ukuguga kwesantya semisebenzi eyahlukeneyo yomzimba;
3. Gcina ulusu luqinile, unciphise ukubonakala kwemibimbi, uncedise ukugcina izinga lokubonakala kwexesha elinqabileyo, kwaye wenze ukuzithemba ngakumbi;

I-4, phucula ukulwa noxinzelelo, ukhuthaze umzimba ukuba ukhuphe i-dopamine, ukuze ugcine isimo sengqondo esifanelekileyo kunye nethemba, ugcine umdla wobomi;
5, bagcine umzimba omhle, banqande ukuqokelelwa kwamafutha, kude nengxaki yamafutha, bomeleze impilo yabo, baphucule umlinganiselo womzimba;
I-6, ukuqinisa amandla omzimba wokufunxa i-calcium, kukunceda uphucule ukuxinana kwamathambo, ukunciphisa umngcipheko wokuphuka kwabantu abadala;
7, ukuphucula ukugonywa kwabo, ukunciphisa umkhuhlane kunye nomkhuhlane, ukunciphisa iziganeko zomhlaza, ukuphepha ukugula;

I-8, yenza umsebenzi wobuchopho, unciphise ukuchithwa kwe-hippocampus, uncede ukuphucula imemori, ukunciphisa umngcipheko we-Alzheimer's disease;
I-9, ukuphelisa zonke iintlobo zezifo ezingaphantsi kwezempilo, ezifana ne-lumbar protrusion, intlungu ye-back back, i-muscle strain, i-constipation, ukuphucula isalathisi sezempilo, isebenze iqela le-muscle yomzimba, iqinise umsebenzi wesisu, iphucule ukuqunjelwa, ngaloo ndlela inciphisa umthwalo emzimbeni;
10, ukuphucula iingxaki ezibandakanya isifuba hunchback, intamo phambili, ukuze umise ukuma okuthe tye, ukuphucula ubuntu babo kunye nomfanekiso.

Ngaba ezi zibonelelo ezili-10 zifanelekile ukuqalisa inkqubo yokomelela?
Ukufaneleka, xa uqala kwangoko, ngcono, ngokukhawuleza uqala, ngokukhawuleza uzuza. Ukufaneleka kufuneka kuphephe imizuzu emithathu yobushushu, iintsuku ezintathu zokuloba kunye neentsuku ezimbini zeminatha yelanga, ukufaneleka okunjalo kokufaneleka kuphantsi, kwaye ayikwazi ukuvuna inzuzo yokufaneleka.
Ukuba ukhetha ukuqalisa, ndiyathemba ukuba unokugcina unyamezelo olwaneleyo kunye nokuzibamba ukuze ubambelele kuko, kwaye ikamva uya kukubulela ngokusebenza nzima ngoku.