Ekugcineni, leso sikhathi sonyaka abaningi kini ebenisilindele sesifikile: ikwindla, isizini lapho amaqabunga ewa khona, umoya uphola, kanye nomuzwa omkhulu wokuzola usakazeka cishe yonke indawo. Kodwa-ke, naphezu kokuba yisizini esimnandi kakhulu, sidinga izenzo zansuku zonke ukuze silondoloze impilo yomzimba neyengqondo. Lapha sichaza ngokuningiliziwe indlela yokunakekela impilo yakho ngesikhathi sekwindla, sisebenzisa izinzuzo zayo futhi uzivikele ezingozini zayo.
Nakekela futhi uthambise isikhumba sakho ekwindla eyomile
Umoya omusha wasekwindla unikeza ikhefu emzimbeni nasengqondweni ngemva kwehlobo elishisayo, kodwa uma sikhohlwa ukuthambisa isikhumba sethu nsuku zonke , ukoma komoya kanye nokushisa okuphakathi kungadala umonakalo. Umehluko phakathi kokushisa okubandayo kwangaphandle kanye nokushisa okomile kwangaphakathi komisa isikhumba futhi kukhuthaze ukuqina , ukuqhekeka, kanye nokuqhekeka.
Ngaphandle kokusebenzisa i-moisturizer enhle emzimbeni wakho nasebusweni, kufanele futhi uzame ukungasebenzisi amanzi ashisayo ngokweqile , unciphise imizuzu eyi-10 yokugeza, ngoba ukuxhumana isikhathi eside namanzi ashisayo kakhulu kungasusa amafutha abalulekile esikhumbeni futhi kwenze kome nakakhulu. Izinga lokushisa elifudumele kanye nokusetshenziswa kwama -shower gels athambile, ane-pH elinganiselayo yizona zinto ezikusiza kakhulu.
Izindawo zangaphakathi nezinhlelo zokushisa ziyasomisa ngaphakathi nangaphandle . Ukuze kulondolozwe umswakama womzimba, kuyalulekwa ukuphuza uketshezi oluningi, noma ngabe awukomi njengasehlobo, futhi uvikele isikhumba sakho ngama -moisturizer acebile ngezithako ezinempilo njenge-glycerin, amafutha ezitshalo, noma ama-ceramide. Ukusebenzisa ukhilimu ngokushesha ngemva kokugeza, ngenkathi isikhumba sakho sisamanzi kancane, kusiza ukuvala umswakama.
Ungakhohlwa izindebe zakho nezandla zakho, izindawo ezimbili ezihlushwa kakhulu yimakhaza. Ukuphatha njalo i-lip balm kanye nokhilimu wesandla esikhwameni sakho kunciphisa ukubonakala kwezindebe eziqhekekile kanye nokungakhululeki. Futhi yize ilanga lingase libonakale lithambile, ukusebenzisa i-sunscreen yobuso nsuku zonke kuseyisihluthulelo sokuvimbela umonakalo ovela emisebeni ye-ultraviolet.
Izingubo ezifanele kanye nokuvikelwa ekushintsheni kwezinga lokushisa okungazelelwe
Izinga lokushisa lasekwindla liyahlukahluka kakhulu phakathi kwasekuseni, emini, nakusihlwa. Ngakho-ke, kuyasiza kakhulu ukukhetha izingubo ezingasuswa kalula futhi zigqokwe ; okungukuthi, ukugqoka izendlalelo ezinezingubo zangaphandle ezilula ongazikhumula uma ungena ekhaya noma ehhovisi lakho, futhi uzigqoke uma uphuma ngaphandle.
Khumbula ukuthi ukubanda akubi njengokungathi kuyashisa , nokuthi ukushintsha kwezinga lokushisa okungazelelwe kungakwenza ube sengozini yokuthola umkhuhlane. Ukugqoka ungqimba oluyisisekelo oluphefumulayo, ungqimba oluphakathi olufudumele, kanye nongqimba lwangaphandle olungangeni moya noma olungangeni manzi kuzokusiza ukuthi ugcine izinga lokushisa lomzimba lizinzile. Ungakhohlwa ukuvikela intamo yakho, ikhanda, nezinyawo, njengoba lezi zindawo zilahlekelwa ukushisa okuningi.
Ukuvivinya umzimba kanye nevithamini D: phuma uyokwenza imidlalo ethile
Isimo sezulu esibandayo sivame ukusiholela ekubeni sihlale endlini esikhundleni sokuphuma siyozivocavoca noma simane sihambe siphefumule umoya omusha. Kule ntwasahlobo, zama ukuchitha isikhathi esithile ngaphandle nsuku zonke ukuze uthuthukise amazinga akho e-vitamin D , uthuthukise isimo sakho sengqondo, futhi wandise ukugxilisa ingqondo kwakho.
Ukuzivocavoca kuthuthukisa ukujikeleza kwegazi , kusiza ukulawula isisindo, futhi kunegalelo ekukhiqizweni kwama-hormone ahlobene nenhlalakahle. Imisebenzi yangaphandle njengokuhamba ngezinyawo, ukuhamba ngokushesha, ukugibela ibhayisikili, noma ukugijima kancane kukuvumela ukuthi uphefumule umoya omusha futhi uzuze elangeni , okukhuthaza ukukhiqizwa kwevithamini D, ebalulekile empilweni yamathambo kanye nesistimu yomzimba yokuzivikela.
Ngaphezu kwalokho, imisebenzi yangaphandle efana nokuhamba ngezinyawo isiza ukushisa amakhalori nokugcina ukuqina komzimba okuphelele. Ngisho noma isimo sezulu singalindelekile, kuyalulekwa ukugcina inqubo yokuzivocavoca yansuku zonke okungenani imizuzu engama-30. Ngezinsuku ezibandayo noma ezinemvula, ungakhetha imisebenzi yangaphakathi njengokuzivocavoca ekhaya, izikhathi zokuzivocavoca, noma amakilasi okuzivocavoca eqembu.
Uma uchitha amahora amaningi endlini futhi ungavamile ukuthola ilanga, buza uchwepheshe wezempilo uma udinga izithasiselo zevithamini D. Amanye amaqembu abantu, njengabantu abadala noma abantu abanezimo ezithile zezokwelapha, angase azuze kulolu sizo olwengeziwe, njalo ngaphansi kokuqashwa kwezokwelapha.
Ukudla kwasekwindla: izitsha ezifudumele, imifino yesizini kanye nomswakama omuhle
Ikwindla iyisizini ecebile ngezithelo nemifino ekusiza ukuthi ugcine amandla akho njengoba izinsuku ziba zifushane futhi ubuyela esimisweni sakho. Beka phambili ukudla okufana nama-apula, amapheya, amagilebhisi, ithanga, ubhatata, ama-chestnut, ama-tangerines, nama-kiwi, kanye nemifino efana nezaqathi, ama-beet, ama-Brussels sprouts, i-zucchini, nesipinashi. Lokhu kudla kuhlinzeka ngamavithamini alwa ne-antioxidant , i-fiber, amaminerali, kanye ne-beta-carotene, okuqinisa amasosha omzimba wakho.
Izitsha ezishisayo ziyizimbangi ezinhle kakhulu kulesi sikhathi sonyaka: amasobho, imihluzi, kanye nezitshulu zemifino kuvuselela umzimba futhi kuthambise ulwelwesi lwamafinyila ekhaleni nasemphinjeni, okuyizindlela zokuqala zokuzivikela kumagciwane namagciwane. Ulwelwesi lwamafinyila olunamanzi anele luvikeleka kangcono emakhazeni nasemkhuhlaneni. Khetha imihluzi ene-sodium ephansi bese uyiphakela nemifino eminingi.
Beka phambili okusanhlamvu okuphelele njenge-oats, irayisi elinsundu, i-quinoa, ibhali, noma i-rye, okunikeza amandla aqhubekayo kanye ne-fiber eningi, bese uhlanganisa lokhu okusanhlamvu namaprotheni angenamafutha (inkukhu, i-turkey, inhlanzi emhlophe noma enamafutha) kanye nemithombo esekwe ezitshalweni njenge-lentile, ama-chickpeas, nobhontshisi. Ungakhohlwa amafutha anempilo avela ku-extra virgin olive oil, amantongomane emvelo, noma i-avocado, njalo ngokulinganisela.
Ukudla okucebile ngevithamini C (izithelo ze-citrus, upelepele, i-kiwi), ivithamini A (ithanga, ubhatata, izaqathi), ivithamini E (imbewu yelanga, ama-alimondi), kanye ne -zinc (ukudla kwasolwandle, inyama, ubhontshisi) kusiza ukukhulisa amasosha omzimba wakho. Ukudla kahle i- fiber evela ezithelweni, imifino, kanye nokusanhlamvu okuphelele kukhuthaza ukugaya ukudla, kusiza ukulawula isisindo, futhi kunganciphisa ingozi yesifo senhliziyo.
Ekwindla sivame ukuphuza amanzi amancane kunasehlobo, ngakho-ke kulula ukuba manzi kancane . Hlala unamanzi amaningi usuku lonke ngokuphuza amanzi njalo futhi wengeze ukudla kwakho ngama-infusion afudumele ezitshalo ezifana ne-chamomile, i-rooibos, noma i-ginger. Izithelo nemifino eminingi nayo inikeza inani elikhulu lamanzi emzimbeni.
Ukulala okuphumuzayo: lala kusenesikhathi bese unamathela esimisweni sakho
Njengoba izinsuku ziba mfushane, ukulala kusenesikhathi , kanye nokukhanya kwelanga, kuba yinto ebaluleke kakhulu. Ukunikeza umzimba wakho amahora ayisikhombisa noma ayisishiyagalombili okulala anconywayo kuvimbela izifo ezingamahlalakhona , kuthuthukisa inhlalakahle yakho yengqondo, futhi kuqinisa amasosha omzimba wakho. Ukulala kusenesikhathi kukuvumela ukuthi uvuke kusenesikhathi futhi usebenzise amahora okukhanya kwelanga ngokugcwele, ujabulele imisebenzi yangaphandle futhi ujabulele ilanga elitholakalayo.
Kuvamile ukuzizwa ukhathele kakhulu ngalesi sikhathi sonyaka ngenxa yokushintsha kokukhanya kanye nemikhuba. Ukuze ugweme ukwenza lo muzwa ube mubi kakhulu, zama ukulala amahora ayisishiyagalombili ubusuku ngabunye , ugcine isikhathi sokulala esihambisanayo kanye nesikhathi sokuvuka, ngisho nangezimpelasonto. Ukulala kancane imizuzu engama-20 kuya kwengama-30 kungaba yinzuzo, uma nje kungaphazamisi ukulala kwakho ebusuku.
Igumbi lokulala kufanele ligcinwe lisezingeni lokushisa elikhululekile , okungcono kakhulu phakathi kwama-degree Celsius angu-18 no-21, kanye nezingubo zokulala ezifudumele kodwa ezingaphefumulwa kalula. Ukugwema izikrini ezikhanyayo ngaphambi kokulala, ukunciphisa ukudla i-caffeine ntambama, nokudala isimiso sokuphumula (ukufunda, ukugeza ngamanzi afudumele, ukuphefumula okujulile) kungakusiza ukuthi ulale kalula.
Qinisa ukuzivikela kwakho: ukugoma, inhlanzeko kanye nokuvimbela
Ukugonyelwa umkhuhlane kubalulekile ukuze ugweme ukugcina usembhedeni futhi uchithe izinsuku eziningana unomkhuhlane, ukukhwehlela, kanye nekhala eligobhozayo. Ukuqubuka kokuqala kuvame ukwenzeka ekuqaleni kwesizini yomkhuhlane, ngakho-ke isikhathi esihle kakhulu sokugonyelwa ukwehla kokuqala kwezinga lokushisa. Xhumana nochwepheshe wakho wezempilo ukuze uxoxe ngeminye imigomo enconyiwe ngokusekelwe eminyakeni yakho kanye nezimo zakho.
Ngaphezu kokugoma, ukugcina inhlanzeko yezandla kubalulekile . Ukugeza izandla zakho njalo, ikakhulukazi lapho ufika ekhaya, ngemva kokusebenzisa izithuthi zomphakathi, noma ngemva kokusebenzisa indlu yangasese, kunciphisa kakhulu ingozi yokuthola izifo zokuphefumula nezokugaya ukudla. Uma ukugeza ngensipho namanzi kungenzeki, kungasetshenziswa izihlanzi-zandla ezisebenzisa utshwala.
Ukufaka umoya endlini yakho nsuku zonke kusiza ekunciphiseni umswakama owedlulele kanye nokugcwala kwamagciwane kanye nezinto ezibangela ukungezwani komzimba. Ukuvula amafasitela imizuzu embalwa nsuku zonke kukhuthaza ukuvuselelwa komoya futhi kunciphisa ukukhula kwesikhunta esingathinta uhlelo lokuphefumula, ikakhulukazi kubantu abazwelayo noma labo abane-allergies.
Uma unezifo ezingamahlalakhona, njengezinkinga zokuphefumula noma zenhliziyo, kungcono ukuhlela ukuhlolwa kwakho njalo kwezokwelapha bese ulandela iseluleko sochwepheshe wakho wezempilo, ikakhulukazi ngesikhathi sasekwindla, lapho izifo zokuphefumula zanda khona.
Ukuphathwa kokucindezeleka kanye nenhlalakahle ngokomzwelo ezinsukwini ezimpunga
Ngokubuyela esimisweni, izinsuku ezimfushane, kanye nezibopho ezengeziwe, kuvamile ukuzizwa ukhathele, ungenathemba , noma uphansi kancane ekwindla. Ukuze ubhekane kangcono nalezi zinguquko, kubalulekile ukunakekela hhayi umzimba wakho kuphela kodwa nengqondo yakho.
Zinike imizuzu embalwa nsuku zonke ukuze uthole izimo ezikubangela ukucindezeleka okukhulu futhi ufune izindlela ezingokoqobo zokuzihlela kangcono. Amasu anjengokuphefumula okujulile, ukuzindla, i-yoga, noma i-tai chi asiza ekunciphiseni ukucindezeleka nokuthuthukisa isimo sakho sengqondo. Ukuhlanganisa le mikhuba esontweni lakho kudala indawo yokuzola phakathi kokujaha kwansuku zonke.
Ukugcina ukuxhumana nabantu nakho kubalulekile: ukwabelana ngesikhathi nomndeni nabangane, ukuzijwayeza imisebenzi yangaphandle ndawonye, ​​​​noma ukuhamba nje ngenkathi nixoxa kusiza ekulweni nomuzwa wokuzihlukanisa ongabangelwa yizinsuku ezibandayo nezimnyama.
Ukunakekela ukudla kwakho, ukuphumula, umsebenzi womzimba kanye nokulinganisela ngokomzwelo, kanye nokuthola amanzi amaningi, ukunakekelwa kwesikhumba kanye nokuvimbela izifo ngemigomo, inhlanzeko kanye nezingubo ezifanele, kuzokuvumela ukuthi ujabulele ikwindla enempilo, unamandla engeziwe kanye nesimo sengqondo esingcono, usebenzisa konke okunikezwa yile sizini.