6 imfanelo emhlophe kumele iqonde izimpahla ezomile:

1. ** Ubudlelwano phakathi kwemisipha namafutha ** : Ekuqaleni kokuqina, izimfundamakhwela eziningi zivame ukudida umqondo wemisipha namafutha. Eqinisweni, ziyizinto ezihluke ngokuphelele.

Imisipha ingumthombo wamandla omzimba, futhi amafutha ayisitolo samandla. Ngokuqeqeshwa kwamandla, singakwazi ukwandisa imisipha yemisipha, futhi ngokuzivocavoca kwe-aerobic, singanciphisa okuqukethwe kwamafutha, ukuze sifeze inhloso ye-toning.

2. ** Dala uhlelo lokufaneleka olukusebenzelayo ** : Imigomo yawo wonke umuntu nokufaneleka ihlukile, ngakho uhlelo lokufaneleka “losayizi owodwa lulingana konke” akulona olwawo wonke umuntu.

Kudingeka sakhe uhlelo lokufaneleka komuntu siqu olusekelwe esimweni sethu somzimba, imigomo yokufaneleka kanye neshejuli yesikhathi ukuze siqinisekise umphumela omkhulu wokuzivocavoca.

3. ** 3 amaphuzu vocavoca Amaphuzu ayi-7 yidla ** : Ukuqina akukhona nje ukuvivinya umzimba, ukudla kubaluleke ngokufanayo. Okubizwa ngokuthi "amaphuzu amathathu okuzivocavoca kanye namaphuzu ayisikhombisa okudla" kusho ukuthi nakuba ukuzivocavoca kubalulekile, ukudla okunomsoco kunomthelela obaluleke kakhulu emthelela wokuqina.

Kudingeka sifunde ukudla okunempilo futhi sigweme ukudla okungenamsoco sibe siqinisekisa ukuthi sisebenzisa amaprotheni anele, amakhabhohayidrethi namafutha anempilo ukusekela ukululama nokukhula komzimba.

4. ** Ukuhlanganiswa komsebenzi nokuphumula kubaluleke kakhulu ** : Abaningi abaqalayo ukuze baphishekele imiphumela esheshayo, ngokuvamile ukuzivocavoca ngokweqile, ukunganaki ukubaluleka kokuphumula.

Nokho, ukuphumula nokululama kuyingxenye ebalulekile yenqubo yokufaneleka. Ngaphandle kokuphumula okwanele, imisipha ayikwazi ukulungiswa futhi ikhule, okungase kubangele ukukhathala nokulimala ngokweqile.

5. ** Qinisekisa ukuthi inani lamanzi owaphuzayo ** : Amanzi awumthombo wokuphila futhi ayingxenye ebalulekile enqubweni yokufaneleka. Ukugcina amanzi okwanele, ukuphuza izingilazi zamanzi ezingu-8-10 ngosuku esikhundleni seziphuzo ezihlukahlukene, kusiza ukugcina umzimba ojwayelekile we-metabolism kanye nemisebenzi yokuqeda ubuthi, futhi kukhuthaze ukululama nokukhula kwemisipha.

6. ** Yeka ukubhema Utshwala ** : Ukulimala kukagwayi notshwala emzimbeni kuyaziwa, ikakhulukazi kwabakhi bomzimba. I-nicotine ekugwayi ivimbela ukukhula nokululama kwemisipha, kuyilapho utshwala buthinta umzimba kanye namazinga e-hormone, okungathinta ukuqina. Ngakho-ke, ngezinhloso zezempilo nezokuqina, kudingekile kakhulu ukuyeka ukuphuza.