1. Ukuvivinya umzimba ngokweqile

Ukufaneleka kudinga ukufaneleka, ukufaneleka ngokweqile kuyoba umzimba esimweni sokukhathala, umjikelezo wokubuyisela imisipha uzoba mude, awuhambisani nokukhula kwemisipha.

Isikhathi sokufaneleka kwesayensi kufanele silawulwe phakathi kwamahora angu-2, hhayi ngaphansi kwesigamu sehora. Ukuzivocavoca amahora angaphezu kwama-2, amandla abo azolahleka, ukunakwa kuzokwehla, uthambekele ezingozini zokuqina, ukulimala.

Lapho ukuqeqeshwa kwamandla, kufanele sisabalalise ngokufanelekile lonke iqembu lemisipha, njengeqembu elikhulu lemisipha lidinga ukuphumula amahora angama-72, iqembu elincane lemisipha lidinga ukuphumula amahora angama-48, ukuze uvule umjikelezo olandelayo wokuqeqeshwa, okwanele. ukuphumula kungenza imisipha ilulame ibe namandla futhi ibe namandla.

2. Uthanda ukungalali ebusuku kakhulu, evamise ukusebenza kakhulu

Ukulala nokuphumula kuyindlela eyinhloko yomuntu yokubuyisela amandla, uma uhlala untula ubuthongo, ukusebenza ngokweqile, uhlale kuze kube sebusuku nsuku zonke, okuzoholela ekugugeni okusheshisa ukusebenza komzimba, ukukhiqizwa kwe-hormone yokukhula kuzophazamiseka, imisipha ayikwazi ukuthola. ukuphumula okwanele, kulula ukuholela ekulahlekelweni kwemisipha.

Kuphela ngokugcina umsebenzi ovamile nokuphumula, ukulala okwanele, ukulala okujulile ukulungiswa kwemisipha kuphezulu kakhulu, ukulala amahora angu-8 ngosuku, ukuze wenze isimo sengqondo esingcono phakathi nosuku, umsebenzi osebenza kahle kakhulu.

3. Awuwathandi amanzi

Ungathandi ukuphuza amanzi, amanzi awumjikelezo we-metabolic womzimba, umthwali oyinhloko wokukhishwa kwemfucuza. Ukuguqulwa kwamaprotheni nakho kudinga amanzi amaningi, futhi uma ungaphuzi amanzi anele, ukulungiswa kabusha kwemisipha ngeke kusebenze kahle.

Ngesikhathi sokufaneleka, kufanele siphuze amanzi amaningi, siphuze cishe u-2-3L wamanzi nsuku zonke, futhi sengeze ngezikhathi eziningi, okusiza ukuthuthukisa ukumuncwa komzimba kwamaprotheni futhi kuthuthukise ukusebenza kahle kokukhula kwemisipha.

4. Yeqa ukudla okwengeziwe

Ingabe unomkhuba wokudla ukudla okwengeziwe ngemva kokujima? Isikhathi sokuphumula ngemva kokuqeqeshwa yisikhathi esiyinhloko sokulungiswa kwemisipha nokukhula, lapho umzimba udinga ukugcwalisa amandla, amandla angakusiza ukulungisa imisipha, ukuguqulwa kwamafutha nakho kuphansi kakhulu.

Ngakho-ke, ukuze sithuthukise ukusebenza kahle kokukhula kwemisipha, kudingeka sengeze ukudla okufanele okunamaprotheni amaningi nama-carbohydrate, njengesinkwa sikakolweni, ubhanana, amaqanda abilisiwe, impushana yamaprotheni, ubisi nokunye, cishe imizuzu engama-30 ngemva kokuzivocavoca.

5. Ukunyakaza okuhlanganisiwe okumbalwa kakhulu

Uma uqeqesha amandla, yiziphi izivivinyo ogxila kukho? Abantu abaningi banaka ukuqeqeshwa kwemisipha eyodwa, bakhetha izenzo ezizimele zokuvuselela, njengezinyoni, ukugoba, ukugingqa kwesisu nezinye izenzo, futhi bakushaya indiva ukuqeqeshwa kwezenzo ezihlangene.

Ukunyakaza okuhlangene kungashayela amaqembu amaningi emisipha ukuthi athuthuke ndawonye ngesikhathi esisodwa, ngaleyo ndlela kuthuthukise ukusebenza kahle kokwakhiwa kwemisipha, ukulinganisa ngokuphumelelayo ukuthuthukiswa komzimba, futhi kukuvumela ukuba uthuthukise umphumela wokuqeqesha jikelele.