Uqale nini ukujima? Lapho ukhula, kufanele wazi nakakhulu ukubaluleka kokuzigcina ufanelekile. Ngakho, iyini injongo yokuzigcina ufanelekile? Ingabe unayo impendulo?

Ukufaneleka = ukuzuza kwemisipha + ukulahlekelwa kwamafutha, ukuqeqeshwa kwamandla okuhlangene nokuzivocavoca kwe-aerobic kungakusiza ulahlekelwe isisindo esiningi, uqinise imisipha yomzimba, uthuthukise ngokuphumelelayo isilinganiso somzimba.
Uma ungakwazi ukwenza ngendlela oyifisayo uhlelo lokufaneleka olukufanelayo, ulondoloze izivivinyo ezi-3-5 ngesonto, futhi unamathele kukho isikhathi eside, uzokwazi ukuvuna umugqa womzimba owanelisayo.

Futhi unamathele ekuqineni, hhayi kuphela okungakusiza ukwakha imisipha futhi ulahlekelwe amafutha, kodwa futhi uzuze izinzuzo ezihlukahlukene, njenge:
1, ukukhuthaza ukujikeleza kwegazi, ukunciphisa ukuhlushwa kwe-lipid egazini, susa i-cholesterol eyeqile emzimbeni, uqinise umzimba ngempumelelo;
2, ukuthuthukisa izinga lomzimba womzimba, ukukhuthaza ukuvuselelwa kwamangqamuzana, ukumelana nesivinini sokuguga semisebenzi ehlukahlukene yomzimba;
3. Gcina isikhumba siqinile, wehlise ijubane ukubonakala kwemibimbi, usize ukugcina izinga lokubukeka lobudala obuqandisiwe, futhi ukwenze uqiniseke ngokwengeziwe;

4, thuthukisa ukulwa nokucindezeleka, ukhuthaze umzimba ukuthi ukhiqize i-dopamine, ukuze ugcine isimo sengqondo esihle nethemba, ugcine umdlandla wempilo yonke;
5, gcina umzimba omuhle, ugweme ukuqoqwa kwamafutha, kude nezinkinga zamafutha, uqinise impilo yabo, uthuthukise ingxenye yomzimba;
6, qinisa amandla omzimba wokumunca i-calcium, ikusize uthuthukise ukuminyana kwamathambo, unciphise ingozi yokuphuka kwasebekhulile;
7, ukuthuthukisa ukungatheleleki kwabo siqu, ukunciphisa izehlakalo umkhuhlane kanye nomkhuhlane, ukunciphisa izehlakalo zomdlavuza, ukugwema ukugula;

8, sebenzisa umsebenzi wobuchopho, wehlise ijubane ukuwohloka kwe-hippocampus, usize ukuthuthukisa inkumbulo, unciphise ingozi yesifo i-Alzheimer's;
I-9, ukuqeda zonke izinhlobo zezifo ezingaphansi kwe-sub-health, njenge-lumbar protrusion, ubuhlungu be-back, i-muscle strain, ukuqunjelwa, ukuthuthukisa inkomba yezempilo, kusebenze iqembu lemisipha yomzimba, ukuqinisa umsebenzi wamathumbu, ukuthuthukisa ukuqunjelwa, ngaleyo ndlela kunciphise umthwalo emzimbeni;
10, ngcono izinkinga kuhlanganise isifuba hunchback, intamo phambili, ukuze ulolonge ukuma okuqondile, ngcono isimo sabo siqu kanye nesithombe.

Ingabe lezi zinzuzo eziyi-10 zikufanele ukuqalisa uhlelo lokufaneleka?
Ukufaneleka, uma uqala ngaphambi kwesikhathi, kungcono, uma uqala ngokushesha, uzuza ngokushesha. Ukufaneleka kufanele kugweme imizuzu emithathu yokushisa, izinsuku ezintathu zokudoba kanye nezinsuku ezimbili zamanetha elanga, ukusebenza kahle okunjalo kokufaneleka kuphansi, futhi akukwazi ukuvuna izinzuzo zokufaneleka.
Uma ukhetha ukuqala, ngithemba ukuthi ungagcina ukubekezela nokuziphatha okwanele ukuze unamathele kukho, futhi ikusasa uzozibonga ngokusebenza kanzima manje.