Iingcebiso ezili-11 zokuKhusela ukuNxila xa uhamba

Uninzi lwabantu luhlawula ingqwalasela eninzi kwiindlela zokuthintela ukuhanjiswa kwabahambi , kuba akukho mntu ufuna ukugula ngokugqithiseleyo ngaphandle kwekhaya. Into esoloko ilahlekelwa yinto eqhelekileyo, kwaye ayinakukhathazeka, imeko yokufumana amandla xa uhamba. Apha siza kujonga ukuba yeyiphi inyathelo ongayithatha ukugcina amathambo akho ashukunyiswa ngelixa uvale ubona iindawo ezintsha zehlabathi.

Ukugqithwa ngokuqhelekileyo kuchazwa njengento ejongene nokunyakaza okungaphantsi kwamathathu ngeveki. Kodwa ukuqhenyiswa kunokuchazwa njengokuba uhlangabezana nezihlalo ezincinci, nzima, kwaye kunzima ukudlulela, kunye nesidingo sokunyamezela ngexesha lokunyakaza. Ukuba awujongani nokuqhawulwa rhoqo, unokufumanisa ukuba xa uhamba ufumana ubunzima bokugqithisa ukudlula izitulo ezinzima, kunye nokuvakalelwa kwengxaki engaphelelanga .

Kutheni Ukuhamba Kungabangela Ukuxhatshazwa

Kukho iintlobo ezahlukahlukeneyo ezinokutshintsha isivinini sokusebenza kwenkqubo yakho yokugaya inyama , okubangela ukuba uqinisekiswe. Ezi ziquka:

• Sitshintsha kwindlela yakho yesiqhelo
• Sitshintsha kwindlela yakho yesiqhelo
• Utshintsho kubukhulu kunye nexesha lokutya kwakho
• Utshintsho kwiwashi lomzimba wangaphakathi
• Ukungabi nakwi-hydration
• Utshintsho kwizinto ozidlayo
• Ukunyuka kwexesha elichithe ukuhlala
• Isistim sakho sokugaya sichaphazeleka ngongcinezelo ezinxulumene nokuhamba
• Ukungakwazi ukuphendula kwizibongozo zokunyakaza kwebilini ngenxa yokungahambi kokufikelela kwindlu yokungena
• I-Jet lag- utshintshi oluthile olunxulumene namava okutshintsha iindawo zexesha

Ngoku makhe sijonge ezinye izinto onokuzenza ukuze ugcine izinto zihamba kakuhle phakathi kwendlela yakho yokugaya njengoko uhamba ngokuhamba kwakho.

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Phuza ezininzi zamanzi

Enye yezona zigalelo ezinkulu zokuqhawulwa yimeko yokudambisa amanzi . Xa singaniki imizimba yethu ngokwaneleyo, imizimba yethu ihlawula ngokukhupha amanzi kumbindi wefecal ophakathi kwamathumbu. Oku kunokubangela ukuba kube nzima, kunzima ukudlula izihlalo. Kwaye ngenxa yesizathu esingaqhelekanga, ubukho bezitshixo ezinzima kubonakala kwenza ukuba izibilini zethu zibe nzima ukuba zifune ukuhamba. Ngaloo nto kubaluleke kakhulu ukuba wenze umzamo ophuculweyo wokusela amanzi amaninzi xa uhamba.

Zama ukuphepha iziphuzo ezinokusetyenziswa kotywala kunye nezoqukethe i-caffeine, njengekhofi, i-tea kunye ne-cola, njengoko zonke ezi zinto zingenza i-dehydrating. Ubisi luyaziwa ngokuba ngumzimba. Iimpawu zakho ezilungileyo zi-water clear, i-jus juices, kunye neesobho ezicacileyo. Xa uphuma kweli lizwe kufuneka uhlale usela amanzi asemabhodleleni ukuze ugweme ukuhamba kwesifo.

Xa kuhamba ngokubaluleka kubalulekile ukugcina engqondweni ukuba imigaqo ye-TSA ayivumeli ukuba uvelise i-liquids ngokusebenzisa ukhuseleko lwesikhuseleko. Nangona kunjalo, xa unokukhuseleko, ungathenga ibhotile yamanzi enkulu anokukugcina u-hydrated kuyo yonke indiza yakho.

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Mamela Umzimba Wakho

Ukuba umzimba wakho ukunika naluphi na uphawu lokuba lukulungele ukunyakaza, yenza konke okusemandleni akho ukuya kwindawo yokuhlambela ngokukhawuleza njengoko unakho. Ukungayithobeli into enokubangela ingqalelo kunokuba negalelo ekuphuhlisweni kokuqhawulwa njengento yokugcina impahla iya kuba nzima kunokuba ihlale kwi-rectum yakho. Oku kunzima kwisigxina, kunzima kakhulu ukudlula.

Abanye abantu banzima ngombono wokusebenzisa indlu yokuhlambela kawonkewonke ekuhambeni kwebilini . Nangona kunjalo, xa uhamba, unganakho ukuhlala ulindile uze ufike kwigumbi lokuhlamba yangasese. Ukwenza ukhululeke ngakumbi usebenzisa indawo yoluntu, unokufuna ukuphulaphula umculo ngokusebenzisa i-earphone okanye ufunde iphephancwadi ukukunceda ukhululeke.

Zama ukungabandezeli. Ukuba ufumanisa ukuba ukuhlala kwindlu yangasese akuvelisi intshukumo yokuhamba kwimizuzu emihlanu ukuya kweyishumi, kukulungele ukuvuka ulinde ixesha elizayo xa kuthemba ukuba umzimba wakho uzokunika izibonakaliso ezinamandla zokulungele ukufuduka.

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Zama ukuhlala kwiShedyuli

Nangona kungekho ubungqina obuqinileyo bokuba umzimba wakho unama-biorhyth ehlukeneyo, kubonakala ngathi sinamava angaphakathi achaphazela izinto ezinje xa silambile, silala, kwaye sifuna ukuhambisa amathambo ethu. Ukugcina umzimba wakho kusondele kwishedyuli njengoko kusemakhaya xa unokuhlala ekhaya unokunceda amathambo akho ukuba ahambe phambili.

Eyona nto ingcono yokwenza kwakho, zama ukugcina kwishedyuli yakho yokutya rhoqo kunye nexesha lokulala njengoko zombini ezi zinto ziza kunceda indlela yakho yokugaya ukuhlala kwishedyuli.

Ukuba ubona iphethini rhoqo xa uhamba ekhaya, yenza konke okusemandleni akho ukuba uhloniphe le shedyuli xa uhamba. Xa kunokwenzeka, zama ukuqiniseka ukuba kukho ixesha lokuba ujonge ukutyelela okuhlambulukileyo kwindawo yokuhamba.

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Thatha ixesha lokutya

Enye yezinto ezininzi ezininzi esikwenzayo ngokungafaniyo xa sihamba ukutya ukutya. Ingxaki ngolu hlobo kukuba iinkqubo zethu zokugaya zingabhalisi ezi zi-snacks ezifana nokutya. Ukutya okukhulu kunokushukumisa ukuphazamiseka kwamathambo, ngaloo ndlela kubangela ukunyakaza kwexesha. Ngoko ke xa kunokwenzeka, hlalani phantsi, nciphise, kwaye nandiphe ukutya okupheleleyo.

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Yidla i-Good Breakfast Breakfast

Kubantu abaninzi, ukunyakaza kwezilwanyana kunokwenzeka ukuba kwenzeke kusasa. Unokuphucula ukukhuliswa kwemvelo ngokutya ukutya kwasekuseni enkulu, kwaye ngokukhethekileyo ukutya okutyayo okunempilo enempilo. Ukutya okuninzi kunye nokutya okunamafutha okunokutya kungabangela ukukhululwa kwamahomoni athile emzimbeni wakho onokubangela ukunyanzelisa intshukumo. Amava okunyuka kwenyameko ekuqaleni kwemini inokuphucula ukuzonwabisa kwakho kohambo lwakho.

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Phuza Into Efuthe

Enye indlela yokukhuthaza amathambo akho ukuba angenanto ekuqaleni kwosuku lwakho ukusela amanzi atshisayo ekuseni. Isiphuzo esinokufudumala sinokuba ikhofi, itiye okanye isobho.

Ukuba uyisiphuzo sekhofi, yenza loo ndeko yomsindo we-joe. Kukho izixhobo zekhofi, zombini i-caffeinated kunye ne-decaffeinated, ezinokubangela ukukhuthaza intshukumo. Nangona kunjalo, ungafuna ukuphepha ukusela ikofi efakwe kwi-caffinate yonke imihla, njengoko i-caffeine ingenza i-dehydrating, enokubangela ukuba amanzi aninzi athathwe kwi-stool yakho kwaye oko kukubangela ukuba uzivelele.

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Fumana iFiber yakho

I-fiber ye-dietary ibaluleke kakhulu ukugcina amathambo akho ahamba ngokuthe rhoqo. Ukutya ukutya okuphezulu kwi-fiber xa uhambo luba ngumceli mngeni, kodwa ngomgudu nokuqwalasela unokufumana oko okukufunayo. Imithombo efanelekileyo yefiber ibandakanya iziqhamo, imifuno kunye neengqolowa kunye nezonka.

Xa kunokwenzeka, kunokuba luncedo kakhulu ukupakisha ukutya okunjalo. Iziqhamo, iiprotheyini eziphezulu ze-fiber, i-mix mix, i-corn and granolas zonke ezihamba kakuhle.

Xa uphuma kweli lizwe, kufuneka uqaphele ngokutya imifuno eluhlaza, iziqhamo, kunye nealadi ukwenzela ukuba ugweme iintsholongwane ze-bacteria ezingakhokelela ekuhambeni komhubhe. Unqabile ukutya kuphela iziqhamo kunye nemifuno ephekwe. Iziqhamo ezinamaqabunga ezinqamlekileyo, ozikhethile, nazo zikhethiweyo.

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Thatha iPasti kwiDock Food

Abantu badla ukutya ukutya okungenamsoco xa behamba ngezizathu ezibini: Iyokuqala kukuba ukhetho olusempilweni, ukutya okupheleleyo kuncinci. Okwesibini kukuba singena kwi-"mindset mindset" apho siqikelela ukuba kulungile ukuba "siphathe".

Ingxaki yokutya okungenamsoco yinto yokuba ihlala iphantsi kwefiber, engabangela ingxaki yokuqhawuka xa uhamba. Zama ukuphepha ukutya okukhawulezileyo, ukutya okuphambili, izipuni kunye nempahla ebhaka. Esikhundleni sibheke amasaladi, ukhetho olupheleleyo lwezolimo ezifana ne-oatmeal, kunye nezilwanyana ezinamafutha. I-yogurt iyona khetho olukhethekileyo njengoko luqukethe iiprobiotiki ezicatshangelwa ukuba zilungile ekusebenzeni kwenkqubo yakho yokugaya.

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Ukuhambisa Umzimba Wakho

Ukuhamba ngokutya kufuna ukuba ixesha elihle lihleli, nokuba likhona emotweni, kwietreni, kwii-airports, okanye kwiindiza. Ukuhambisa umzimba wakho kunokunceda indlela yakho yokugaya ukuhamba nayo. Ngelixa ulinde indiza yakho, unokuhamba umjikelezo we-moya. Ukuba uhamba ngemoto, zama ukucwangcisa izithuthi zendlela, ukuze unwebe umzimba wakho mhlawumbi uhambe kancane. Ngelixa uhamba, sebenzisa ngamachibi ehotele kunye neendawo zokuhlala ukuze wenze umsebenzi wakho.

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Hlala ukhululekile

Nangona injongo yekhefu ngokuqhelekileyo yokuphumula kunye nokuphuka kwimizila eqhelekileyo, ukuhamba ngokwayo kungabangela uxinzelelo. Zama ukulandela umgaqo othi "uhambo luyingxenye yeholide." Yilungiselele ukulibaziseka, i-traffic, kunye nezinye iindawo. Qinisekisa ukuba uzisa izinto eziza kukuncedisa - izinto zokufunda, iincwadi kwietapeyiphu, kumculo nakwii-smartphone zeefowuni zokusebenza.

Kwakhona kunokuba luncedo ukusebenzisa izixhobo zokuphumula ezifana nezindlela zokuphefumula ezinzulu, i-yoga ibangela, ukucamngca, kunye nokuphumla kwemisipha ukuhlawulela abaxinzelelo abachaphazelekayo ekuhambeni. Ukugcina umzimba wakho kwindawo yokuphumla, ngokuchasene nayo yonke into eyenziwa yintshintsho ehambelana nokuphendula uxinzelelo , kuya kunceda ukugcina inkqubo yakho yokugaya isebenza ngendlela efanele.

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Thetha noDokotela wakho

Ukuba ngokuqhelekileyo ufumanisa ukuba uhambo luyabangela ukuba unqunywe, ncokola nodokotela wakho ngaphambi kokuba uhambe. Ugqirha wakho unokuncoma ukuba usebenzise i-laxative ngaphambi kokushiya uhambo lwakho njengomlinganiselo wokuthintela, okanye mhlawumbi baya kuncoma umkhiqizo onokuwuthatha kunye nawe xa ufanele ugqitywe. Ngayiphi na indlela, kuya kuqinisekiswa ukuba ukhethe umkhiqizo ngokusekelwe kwisiluleko sakho sogqirha, ngokuchasene nokunyanzeliswa ngokukhetha okuncinci ngenxa yokuba uya kwindawo engaqhelekanga okanye ekude.

_Imithombo:

_{"Ukutyunjwa" Iwebhusayithi yeCleveland Clinic.}

_{"Ukubambisa" iZiko leSizwe leSifo sikashukela kunye ne-Digestive and Kidney Diseases Website.}