Ngaba namhlanje, ukuba bonakalise inkqubo yakho ilahleko ubunzima: izinto 25

Ngaba uyazi ukuba unako yonke imihla ukuze ngabom inkqubo nokuncipha ngeendlela ezahlukeneyo? Makhe sithethe ngezinto bangenzi ukuba awufuni ukuba zijoyine bantu.

Uya kuba emva kusasa ebhedini

An extra isiqingatha seyure bubuthongo kusasa kufuneka uzive entsha, ezele amandla kunye namandla. Ke wena uya kumangaliswa kukufumanisa ukuba "Intwana yobuthongo ngakumbi" kusasa liya kukudla i isisu eflethini ekupheleni. Umzimba wakho uphendula ukusilela izingqisho lomzimba ngokusebenzisa ejection ghrelin hormone onoxanduva iimvakalelo yindlala. Ukugcina ubunzima nempilo eziqhelekileyo, landela inkqubo yosuku.

Wena musa ukusela iti

Kunokuba ukucima iglasi lwabo unxano lukaCoca-Cola, asile ikomityi yeti. Kuloo iziselo ezibandayo eziqulathe catechins, imichiza ukuba ikwazi ukutshabalalisa iiseli ngamanqatha.

Kusasa wena ukunxiba emnyameni

Kunokuba ngokungxama enxibe kwigumbi mnyama, amakhethini ezivulekileyo. Uphononongo lubonise ukuba umzimba labantu abafumana ilanga kwi-8 kusasa, ukuvumelanisa ukutya. nethe High - ngundoqo yokugcina ubunzima nempilo eqhelekileyo.

Coffee - yinto yokuqala ukuba usela

Coffee yenye yezo iziselo akhokelela emzimbeni. Ngoko ke, umlinganiselo yakho yokuqala kusasa kufuneka ibe iglasi yamanzi acocekileyo. Ukuxovwa kunceda uphephe silale emini liqhubeka ukutya.

Awunayo ungadli iimveliso zobisi

Calcium kuyimfuneko ukuba umzimba yokulawula ekudleni. Galela ubisi ikofu yakho okanye iti, yaye uya kunceda ngomlilo i kilojoules ambalwa, kungekhona ukuze abasindise.

Niyadla cereal sakusasa

Xa ufuna ukwehlisa umzimba, usike naliphi na inani izakhi ekutyeni, umzekelo, bengafuni pie okanye iitapile eqhotsiweyo. Kodwa ke, iimveliso iiproteins kufuneka abe khona kuwo wonke isidlo. Iproteni ukuba kugaywe ixesha elide kwaye sishiya imvakalelo kuhluthe iiyure ezimbalwa ethintela ukuba snacking okungafunekiyo.

Wena musa ukuya emsebenzini

Xa kwakhona ibibanjiselwe jam lwezithuthi kwaye ubone ukuba akukho abanalo ixesha ukufumana ukusebenza ngexesha, oko gwebi kakhulu. Xa umzimba onyanzelwayo ukuba uxinzelelo, uvelisa cortisol hormone. Oku kubonakaliswa ukuba rhoqo uxinezeleko nexhala kubangela nokudumba kunye namafutha abekwe. Misa angemi wayedla ezingaphezulu ndiye emsebenzini.

Wena ukusebenza ngexesha lokutya

abantu Modern kufuneka ukubeka up kunye nesantya bemfuna yobomi. Ubunokwazi abuyise intsalela kwexesha, Wabutsalela kuwe ngokwakho oko ingakuvimba, umzekelo, musani ukudla isidlo okanye umsebenzi ngexesha lesidlo sasemini. Ngaba ucinga ukuba kuya kukunceda ugcine kilojoules, kodwa eneneni uhamba yonke indlela ngeenxa zonke. Xa umzimba ungafumani namandla ngokwaneleyo, sehlise phantsi ukutya, yona yeyela indlela fat okonga nzima. Ngoko ke ukuba uzama ukwenza intsilelo osidingayo, musa ungayibaxi. Yitya isidlo ubuncinane isaladi okanye usele angcangcazele protein.

Sandwich ne isonka esimhlophe

Xa umzimba ufumana isonka esimhlophe endaweni ukolo, carbohydrate yahluzwa kamsinya ajikwa iswekile. Yaye ukuba ngenye imini awuzukuba ixesha ndichithe konke oku amandla, oko uguqulwa ngamanqatha.

Awukwazi phambili iipilisi eziqaqambileyo

Xa yokunxibelelana ugxa ngengozi wathimba kangangesandla iimbotyi beans imibala isitya ngaphaya. Wena wenza athutha, hayi kuba efuna ukutya. Icebiso: Ukuze ugcine ikhaliphe phantsi kolawulo, ubeke phezu kwetafile iglasi yamanzi okusela.

Wena basoloko bekhalazela

Bonke abahlobo bakho bayazi malunga nezithintelo ukutya kwakho, ngenxa yokuba wenza into kwaye ukukhalaza. Yeka nokuzisizela, kodwa kunokuba kwakhona icebo layo ukudla ixesha elide. Phumani ukuze sifundwe (dukuthamba avuselela ingqondo kunye neemvakalelo positive) kwaye iqala inike ukutya okunempilo.

Wena ususa kancinane

Ngokomlinganiselo, abantu kumazwe aphuhlileyo bahleli kwi iiyure eziyi-67 ngeveki. Ngenxa yokuphila ungenzi nto, sichitha umlinganiselo calories 100 ezimbalwa xa kuthelekiswa nootatomkhulu bethu. Ngethamsanqa, imizuzu emibini kuphela kuhamba iyure yonke iza kukwazi ukuba alungise le ngxaki.

Wena abulinganise ubunzima

Nangona itolo kwisiphelo isikali zobunzima - asiyiyo yodwa indlela ukufunda ngempumelelo yakho okanye ukungaphumeleli ekunciphiseni umzimba, uphando lubonisa ukuba ekhathaza ngemihla achasa ukuba abantu ukudla. Ukuba uphephe ukwenza loo msebenzi, ukwayama ukutya ngenzondelelo enkulu.

Ingaba ukusela amanzi yeebhotile zeplastiki

Akukho nto ilunge ngaphezu ukuba usele nentsuba yamanzi emva Amazing ku ejimini. Nangona kunjalo, inkqubo kade yokufelwa lokulinganisa bisphenol - ikhemikali oko kuqulethwe kweplastiki. Uphando lobunzululwazi olwenziwa yi-University Harvard, wafumanisa ukuba le nto inoxanduva ukuqokelelana amafutha esiswini.

Umculo umdlali lwakho lusezantsi kakhulu

Ukuba ebona abantu iingoma kade, le nto uyithandayo unako waba lutshaba lwakho lukhulu xa kuziwa ukusebenzisa phezu treadmill. Tracks eziya kukunceda kwandiswe umoya wokuzixabisa kunye nezizathu, kufuneka ezinesingqi.

Ukhetha Cardio

Okukhona kwemisipha mass umntu, kungona ukutya kwalo. Ngoko ke, ukunciphisa umzimba namhlanje Cardio ngokwaneleyo. njengomtyibilizi, Enye okanye ngebhayisekile kunye kwiiklasi esibondeni.

You sebenzisa dumbbells ezinobunzima eliphantsi

Dumbbells kuya kukunceda ukuba womeleze impilo yakho. Noko ke, wena ukoyika noko ukwandisa umthwalo. Kodwa ke kubhetele ukwenza kophindo emithathu ukuya kwemihlanu ezinobunzima sinzima phezu ukukhanya ezilishumi.

iilekese umvuzo

Emva kweveki ku ejimini uvakalelwa ukuba lixesha lokuba umvuzo wena ngenxa umgudu. Kodwa ngaba ngaphandle iilekese wena ukuba ezinye iziyolo ebomini?

Uhlawula nge ikhadi plastiki

Njengomthetho jikelele, kwi evenkileni uthenga ngaphezu ezicwangcisiweyo ekuqaleni. Oku inokuphetshwa xa uthatha nani wevenkile isixa esiqingqiweyo se ngemali.

Akuyomfuneko ukongeza neoli isaladi

Uyazi ukuba ukutya amafutha olun kunganyusa ubunzima bakho nje kuphela, kodwa ke ingozi yesifo sentliziyo. Noko ke, asimele ngaphandle ukusuka yomxhesho amafutha enempilo, efana namafutha omnquma, okanye oyile yekhokhonathi. Oku kuya kunceda nokwenziwa iivithamini.

Wena luyixhalabele ubukele umabonwakude

Umntu ekhathazeka babelinda series kumabonwakude, iyathanda ukuba kukulunywa kumgangatho zingqondweni. Lonke ixesha kukho iintengiso, lezaziso umsindo okanye ndiye kwelinye igumbi. Fumana into ukwenza ukuba imizuzu emihlanu elandelayo.

Niyadla fast kakhulu

Xa umntu utya inxalenye sasemini kumcimbi imizuzu, isisu sakho ayinayo ixesha ukufumana saturation umqondiso. Ukuba ngaba une zicwangciselwe imicimbi engxamisekileyo, ahlulelane ngayo isabelo kwisiqingatha. Ungayitshintsha nanini badle, xa kukhululwa.

Kwigumbi lokulala ukuvaleka kakhulu

Ukuvaleka kwigumbi lokulala isenokuba isizathu sokuba iscale kwisikali nangoku akafuni kuva. Iqondo elilelona ukulala mayingagqithi 19 degrees Celsius.

mobile phone ebhedini

ukukhanya Blue, ephuma kunye bezixhobo zombane, kuchaphazela imveliso ye melatonin hormone. Njengoko sisazi, nokungalali kukhokelela ukudla.

Wena musa ukulala kwangethuba ngokwaneleyo

Ngokutsho kolunye uhlolisiso, 8.5 iyure. ngabunye kunciphisa wokutya ngama-14 ekhulwini. Ukuze uphephe isilingo, yiya kulala seyure ngaphambili.