Awukho nowodwa umbhalo osemthethweni ojwayelekile eRussian Federation oqukethe incazelo eqondile yomqondo wendlela yokuphila enempilo (indlela enempilo). Ingabe kufanelekile ukukhuluma ngemithombo ethandwayo? Abanye bafundiswa ukulambela impilo, abanye - ukudla amahlandla ayisithupha ngosuku ngokohlelo oluqinile, kanti abanye - ukwenza njengoba kubizwa yinhliziyo. Ngisho nesichazamazwi sika-Ozhegov sichaza "okunempilo" njengokuhlobene nezempilo, ngaphandle kokucacisiwe.
I-WHO ibheka indlela ethile yokuphila (evame ukubizwa ngokuthi indlela yokuphila enempilo) uhhafu wempumelelo ekuvikeleni izifo. Ngakho-ke singaphila kanjani ukuze singaguli, singagugi ngaphambi kwesikhathi futhi sizizwe sihle nsuku zonke?
Indlela yokuphila enempilo - yini efihlekile kulo mqondo?
Masishiye i-veganism eqinile kanye nokudla kwabasubathi abangochwepheshe kubalandeli babo. Umuntu ophilile usebenza ngokomzimba, uyahamba, akanayo imilutha eyingozi nokuqukethwe ngempilo... Futhi indlela yokuphila okukhulunywa ngayo isitayela sokushintsha imisebenzi yansuku zonke, ukuphumula, ukudla okunomsoco, nokucabanga okukhethekile okuhambisana nempilo.
Indlela yokuphila enempilo yile:
- Umsebenzi. I-WHO incoma imizuzu engama-30 yomsebenzi olula we-aerobic nsuku zonke.
- Ukudla okulinganiselayo. Inani lezakhamzimba (amaprotheni, amafutha, ama-carbohydrate) kumele lihlangabezane nezidingo zomzimba. Uhlelo luhlelwa ngudokotela uma umuntu egula.
- I-Psychohygiene. Ikhono lokulawula imizwa, ukuphumula nokususa ukunganaki okuvusa imizwa.
- Ukucindezela okuhlukile nokuphumula. Lokhu kusebenza kukho konke ukuqeqeshwa nomsebenzi, izibopho, umndeni.
- Ukuvimbela izifo. Sikhuluma ngemithetho ye-banal yenhlanzeko, imigomo, ukwenziwa kwezimo zokusebenza ezinempilo.
Ngokuphathelene nomuntu, indlela yokuphila enempilo ingachazwa kafushane ngemiqondo elandelayo: "ukudla", "uhlelo lokuqeqesha nokwenza umsebenzi", "umsebenzi wokuphumula". Kuyisidina futhi kunzima? Akunjalo Empeleni. Ukudla okunempilo kuyinto ejwayelekile, ukudla okwehla esiphundu, hhayi ukuthi ayina-gluten futhi ayinashukela, futhi ukuzivocavoca umzimba akuhlali njalo kungu-12 CrossFit kulandelwa ukulandelwa kwe-10K. Kungaba ukuhamba nenja noma ingane, ukudansa, noma ngisho nokuya emsebenzini.
Imodi yokusebenza nokuphumula kuyisihloko esibuhlungu kakhulu kubantu bakithi. Sikhokhelwa imali encane kakhulu, futhi siyaphoqeleka ukuba sigijimele emsebenzini wesibili esikhundleni sokuphumula, noma simane "siphile" kowodwa, noma senza ibhizinisi elithatha wonke amandla ethu.
Izingxenye zendlela yokuphila enempilo
Lolu hlu olufushane luzosiza ekwenzeni impilo yomuntu wonke ibe enempilo. Kepha uma unesimo esithile sezokwelapha noma imiyalo kadokotela ephikisana nolwazi olungezansi, ungazelaphi nge-Intanethi... Sebenzisa okuhambisana nohlelo lwakho lokwelashwa.
Ukudla okulinganiselayo
I-Research Institute of Nutrition ye-Russian Academy of Sciences isungule izincomo zokwenza amamenyu abantu abanezifo ezahlukahlukene kanye nezilinganiso zansuku zonke zamaqembu ahlukene ngeminyaka. Ososayensi bazinakile izici zomsebenzi kanye nesidingo sokwenza ukudla kuthengeke. Noma yimuphi umlandeli wababhlogi abanempilo uzomangala kakhulu ukuthola ukusabalala kwemifino, imiqulu, ushukela, ama-chip kanye ne-pasta ejwayelekile kakhulu ohlwini lwemikhiqizo.
Ngaphezu kwalokho, ungathola i-cottage shizi, ubisi, ibhotela lapho ... Ngubani ongakholelwa kuye? Ngesikhathi salokhu kubhalwa, i-dietetics iqondiswa yimigomo elandelayo:
- Ibhalansi yamandla yingxenye ebaluleke kakhulu yokudla okulinganiselayo. Ukugcina isisindo, udinga ukudla okuningi njengoba usebenzisa, ukunciphisa - ngo-200-300 kcal ngaphansi, ukwandisa - ngenani elifanayo.
- Ukudla akuhlukaniswa ngokuthi "kunempilo futhi akunampilo", kwabanenkinga yokungezwani komzimba nabantu abangenazo izifo ezingamahlalakhona. Konke ukudla kungahlukaniswa kube amaprotheni, amafutha kanye nama-carbohydrate, futhi siyakubheka.
- Ukudla kusekelwe eqinisweni lokuthi umuntu udinga amaprotheni okungenani i-1 g nge-1 kg yesisindo somzimba ngosuku, ngokwanda komzimba - kufika ku-1.5-2 g, amafutha - kusuka ku-0.8 kuye ku-1.2 g, nenani ama-carbohydrate anqunywa umgomo oyinsalela.
Izabelo ezisemthethweni zaseRussia ezivela eRussia Academy of Medical Sciences zisuselwa kusakhiwo esihluke kancane. Ababhali babo bakholelwa ukuthi ama-carbohydrate kufanele okungenani abe ngama-60% wama-calories esewonke. Ngakho-ke inqwaba yamazambane nokusanhlamvu. Isizathu yizimo zokuphila zezezimali zabantu abaningi. Umthwalo we-carbohydrate ephezulu awulungile; kwanele ukuthola uhhafu wamandla okusanhlamvu nezithelo.
Izincomo ze-US FDA zihlukile ngaphesheya kwezasekhaya. Abantu abadala kufanele bathole u-45-65% wama-carbohydrate, futhi lapho ukuthambekela kokukhuluphala ngokweqile, kudingeka okusanhlamvu okuncane namabele. Inani eliphansi lama-carbohydrate ngu-130 g. Kakhulu kungatholwa ngokudla izigaxa ezimbalwa zephalishi nohlobo oluthile lwesithelo.
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Ungalusebenzisa kanjani lonke lolu lwazi oluwusizo:
- Faka kuhlu ukudla. Kufanele iqukethe okusanhlamvu, amazambane, imifino engekho isitashi, ipasta, inyama, izinkukhu, i-cottage shizi, amaqanda, ibhotela namafutha emifino.
- Izithelo udaba oluyimpikiswano. Uma umndeni ukhawulelwe ngokwezezimali, gcina izinkukhu, i-offal, okusanhlamvu nemifino bese ulinganisela isithelo kuma-apula asendaweni nasemikhiqizweni eshibhile yonyaka.
- Bala inani lokudla ngokuya ngezidingo zakho zansuku zonke zamaprotheni, amafutha kanye ne-carbohydrate.
- Le mikhiqizo isetshenziselwa ukulungiselela ukudla okuvamile. Inani lokudla kwelungu ngalinye lomndeni liyalinganiswa futhi lifakwe kunoma yiluphi uhlelo lokusebenza olulula lokubala ikhalori.
- Ungadla kusuka kathathu kuye kathathu noma ngaphezulu ngosuku. Lapha wonke umuntu unquma imodi elula kakhulu kubo.
- Uma izibalo ezisezingeni eliphansi ze-BJU zifinyelelwa, konke kuhamba kahle, ukudla kunempilo, siqhubeka ngomoya ofanayo. Awudingi ukudla ngokweqile.
Itafula lokudla lomuntu omdala ongu-1 ngeviki:
| Imithombo yamaprotheni | Imithombo yamafutha | Imithombo yama-carbohydrate | Imithombo ye-fiber |
| Inkukhu yebele, 1 kg | Amaqanda aphelele, izingcezu eziyi-14 (nayo iyimithombo yamaprotheni) | Amazambane namazambane, 1 kg | Imifino, i-3.5 kg, inika okuncamayo kokungekhona okunesitashi |
| Inhlanzi emhlophe, 1 kg | Ukhilimu omuncu nokhilimu, kanye nebhotela, 200 g | I-pasta - elula ne-buckwheat, 500 g | Izithelo, i-3.5 kg, isizini engcono nekhwalithi |
| Inyama ye-Offal noma ebomvu, 1 kg | Uwoyela wemifino, kufaka phakathi uwoyela ohlanganisiwe, ama-350 ml | Ukukhethwa kokusanhlamvu - 1-2 kg, kuya ngesidingo se-kcal | Igatsha, 100 g |
Okubalulekile: leli yithebula elilinganisiwe, inani lokudla lingalungiswa ngokuya ngezidingo nomsebenzi womzimba.
Kwesinye isikhathi ukulungiswa kuyodingeka:
- Umndeni untula amaprotheni. Le yinkinga ejwayelekile kunazo zonke; ukudla kwamaprotheni kuyabiza. Ungaluleka kuphela ukwehlukanisa ukuthenga. Naka izinhlanzi, inyama yenyama (inhliziyo nesibindi kuqala), i-cottage shizi evela kubakhiqizi bendawo. Amaprotheni abalulekile ekuvikeleni umzimba okuqinile, ukwakheka komzimba okuhle, hhayi imisipha nje.
- Ama-carbohydrate amaningi namafutha? Buyekeza izindlela zakho zokupheka. Zama ukupheka izitsha okusanhlamvu nemifino ngaphandle kokuthosa, wengeza inani elikhulu lamafutha nezicucu zebhekeni ethosiwe. Faka enye ingxenye yesitsha se-cereal side dish ngesaladi ye-fresh noma i-sauerkraut noma eminye imifino.
Imisebenzi yezemidlalo
Kunganemba kakhudlwana ukusho ukuthi inhloso yempilo enempilo ukukhuthaza ukuqonda ngokubaluleka kokuvivinya umzimba. ERussia, umthethonqubo wezomthetho wale ndawo usaqala. Ngakho-ke, ake sibheke imihlahlandlela esemthethweni yabantu baseMelika, kepha ukusebenza komzimba kwabantu kolunye uhlangothi lomhlaba akufani nokwethu. Umehluko kuphela indlela uhulumeni ayisebenzisa ngayo impilo yezakhamizi.
Ngakho-ke, uMnyango Wezempilo wase-US uncoma ukuthi abantu abadala:
- Hamba noma wenze omunye umsebenzi we-aerobic ephansi amahora amabili kuya kwama-5 ngeviki. Yebo, ukuhamba kwezinja kuhle futhi.
- Hlala kancane bese uhambisa okuningi. Ngesikhathi somsebenzi wasehhovisi, udinga ukuthatha ikhefu nokuzifudumeza, ngesikhathi sakho sokuphumula - ukuphumula.
- Ukuqeqeshwa okuphezulu kwe-aerobic (ukuqina komzimba, ukugijima nokudansa) - imizuzu engama-75 kuya kwengu-150 ngeviki, kungathatha indawo yokuhamba nokuhamba ngezinyawo ukusuka esinyathelweni sokuqala uma ungazizwa uthanda ukuhamba noma ungakuthandi.
- Ukuzivocavoca amandla kuyathandeka kubantu abadala. Umthamo unqunywa ngawodwana, inani lamaseshini wamandla lisuka ku-2 ngesonto, futhi kuyadingeka ukuqeqesha wonke amaqembu emisipha ayinhloko, hhayi kuphela lawo anquma ukubukeka okuhle ogwini.
Nasi isibonelo esilula sohlelo lokuqeqesha amandla wasekhaya wabaqalayo:
- squats onekhefu ezansi iphuzu (uma kulula kakhulu, ungakwenza ngesisindo esengeziwe, ngokwesibonelo, faka ubhaka onento esindayo);
- ukujima;
- ukudonsa kubha;
- ukusonta amanga;
- Uhlaka lwendololwane.
Konke ukuvivinya umzimba kuyaphindwa ngomzuzu owodwa kumasethi ama-2-3. Ukuphumula phakathi kwamasethi - kuze kube ukululama okugcwele.
Enye inguqulo yohlelo enesisindo sayo:
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Ukuqeqeshwa kwamandla kwabaqalayo ejimini:
- cindezela ibhentshi ngezinyawo zakho;
- umshini wokucindezela ibhentshi uqamba amanga;
- ukudonsa;
- ukudonsa ibhande ngesimulator ehleliwe;
- cindezela emahlombe ku-simulator ngenkathi uhleli;
- ukusonta ebhentshini.
Ukuzivocavoca umzimba kwenziwa imizuzwana engama-30-40 ngejubane elijwayelekile. Izindlela zokusebenza - 2-3, izisindo zesisindo - ezilinganiselayo, ezikuvumela ukuthi ugcine inqubo.
Ukuphumula okugcwele
Ukuguqulwa okuphelele komsebenzi kubhekwa njengokuphumula okuphelele. Uma usebenza kwikhompyutha ehhovisi, udlala "umdlalo wokudubula" ekhaya, awuphumuli. Ngezinsuku zamasonto, kufanele okungenani kube namahora ama-4 okuphumula nokwenza imisebenzi ejwayelekile, ngezimpelasonto - amahora okukhanya okugcwele emini. Kunconywa ukuthatha iholide njalo ezinyangeni eziyisithupha okungenani amasonto ama-2. Kula masonto ambalwa, kufanele uthathe uhambo noma wenze okuthile okuhluke ngokuphelele ohlelweni lwakho lomsebenzi.
Lala umuntu omdala - okungenani amahora ayisishiyagalombili ngosuku... Izimpelasonto aziphathelene nokupheka nokuhlanza ekhishini kuphela, kodwa nokuhamba ngezinyawo, ukuhlangana nabangane nezinto zokuzilibazisa. Lesi akusona isifiso, kepha izisekelo zendlela yokuphila enempilo.
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Ukuqinisa amasosha omzimba
Akukho ukuvumelana lapha. Abanye bakholelwa ukuthi kwanele ukugonywa ebuntwaneni, ukulala ngokwanele, ukudla kahle nokudla uvithamini C ngesikhathi sezinhlupho. Abanye futhi basikisela ukubhukuda emgodini weqhwa nokuhlala emanzini abandayo.
Masishiye ukuqina okweqile kubalandeli, kepha ukufaka amaprotheni ekudleni nokusika amakhalori angenalutho kumaswidi kusebenza kahle kuwo wonke umuntu.
Impilo engokomzwelo nengokwengqondo
Abantu kumele bafunde ukulawula ukucindezeleka nemizwelo emibi. Izindlela ezilula ukuzivocavoca umzimba zokuphumula, ukujwayela uhlelo lomsebenzi, ukuzindla, ukuxhumana.
Ukuhlala usesimweni sokucindezeleka kusho ukunciphisa izinga lempilo. Usizo ngokwengqondo luyindlela ebalulekile yokuvikela futhi kufanele ifunwe lapho izeluleko ezinjengokuthi “geza ngokufudumele uhambe ehlathini lasekwindla” ziyeke ukusebenza.
Inhlanzeko yomuntu siqu
Noma yimuphi umfundi uyakwazi lokhu:
- sixubha amazinyo ka-2 ngosuku, sisebenzisa i-dental floss, hhayi nje ibhulashi;
- sigeza njalo ekuseni nakusihlwa;
- sigeza kusuka ku-1 isikhathi ngosuku, kuya ngesimo sezulu, umsebenzi nezidingo;
- geza izandla noma ubaphathe ngesinqandakuvunda ngaphambi kokudla;
- uma kunokwenzeka futhi uma kungekho ukuphikisana, sivakashela indlu yokugeza kanye ngesonto.
Ukwenqaba imikhuba emibi
Ukuphuza utshwala okuvunyelwe ingilazi e-1 yewayini noma u-30 ml wesiphuzo esinamandla ngesonto kwabesifazane futhi kuphindwe kabili kwabesilisa. Kepha alikho inani elamukelekayo losikilidi ababhemayo. Ukubhema kuyingozi kunoma iyiphi imali.
Izinzuzo zendlela yokuphila enempilo
Indlela yokuphila enempilo ivumela:
- Sebenzisa imali encane kodokotela nemithi, kanye nokudla okungadingekile njengamaswidi, ama-chip, ama-crackers, ukudla okulula.
- Kungcono ukuzizwa futhi ukhiqize ngenkathi usebenza.
- Yenza imisebenzi yansuku zonke kangcono, uzuze impumelelo enkulu kuzo zonke izingxenye zempilo.
- Gcina ukucaca kwengqondo.
Impilo enempilo ayisiyo i-panacea, kepha iyindlela yokwenza impilo ikhanye futhi ibe ngcono.
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Ungayakha kanjani futhi uyitshale indlela yokuphila enempilo ezinganeni?
Ubuqili abusebenzi nezingane lapho umndeni wonke udla amazambane athosiwe, kanti ingane inikezwa i-oatmeal emanzini. Ungagxilisa futhi wakhe impilo enempilo ngesibonelo sakho. Ingane izokopisha ngokungazi ngokuziphatha kwabazali bayo futhi ihloniphe izidingo zomzimba nezomzwelo nezengqondo.
Kuyafaneleka ukuqala ngokuhamba komndeni, ukuzivocavoca okulula emoyeni omusha noma ekhaya, ukubhaliswa okujwayelekile eklabhini yokuzivocavoca noma echibini, nokuphela kwamaqembu ahlala njalo notshwala. Kancane kancane sithuthukisa ikhwalithi yokudla, impilo kanye nezinguquko ngesikhathi sokuphumula - futhi izingane zizokhula ziphilile.
Umphumela
Ngakho-ke, indlela yokuphila enempilo yile:
- Ukulala amahora angu-8, ukuhamba imizuzu engama-30 futhi okungenani amahora ama-2 wesikhathi samahhala emsebenzini nsuku zonke;
- Ukuqeqeshwa kwamandla okungu-2-3 ngesonto ngezisindo ezilinganisiwe;
- ukudla okunomsoco okuhambisana nezidingo zamandla omuntu;
- 30-40 ml wamanzi nge-1 kg yesisindo somzimba ngosuku;
- ukusetshenziswa kwezindlela zokukhululeka kwengqondo;
- ukuphumula njalo futhi okuhle.
Kancane kancane wethula konke lokhu empilweni yakhe, umuntu wandisa ikhwalithi yalo.
