Zazi ukuthi uzivocavocelani
AKUNGABAZEKI ukuthi njengoba sekuyilesi sikhathi sonyaka, futhi ne- season isishintsha sekungena ubusika, izibalo zabantu abaya ejimini zizoqala ukwehla emajimini.
Ngokujwayelekile uma kuqala unyaka abantu abaningi bangene onyakeni “ngevosho”, kodwa kancane kancane abanye baphelelwe wumdlandla, abanye bagcine bephonse ithawula.
Ukuphelelwa wumdlandla nokuphonsa ithawula izikhathi eziningi kuyake kwenziwe ukungazi kwabantu ukuthi inhloso yabo yokujima nokuzivocavoca iyini. Kubalulekile-ke ukuba umuntu asazi isizathu sokuthi uyelani ejimini.
Okokuqala nje, kufanele uzibuze ukuthi njengoba ujima noma uzivocavoca, kungabe ufuna ukuncipha na, noma ufuna ukuba fit, okanye ulandela izeluleko owazinikwa udokotela wakho ukuba unakekele impilo?
Uma usukwazile ukuphendula lowo mbuzo, kusho ukuthi usuyasazi isizathu sakho. Lokhu kuchaza ukuthi usunenhloso yokuthi ujimelani.
Uma usunesiqiniseko sokuthi inhloso yakho nezizathu zokuzivocavoca iziphi, lokhu kwenza kube lula ukuba wazi ukuthi yikuphi ukudla ekumele ukudle. Kusemqoka ukuba ne- eating plan futhi uyilandele. Leyo eating plan ikusiza ekubeni uwazi ama- exercise netraining programme okumele uyilandele ukuze
ukwazi ukuthola imiphumela emva kwesikhathi esithile. Ukwazi ukuthi yikuphi ukudla nama- exercises akufanele kwenza izinto zibe lula, ukwazi ukuzihlelela kahle ngokwenza i- strategic plan yokuthi uqale uzimisele ekuphileni impilo yokuzivocavoca nokudla kangcono.
STEP 1: EATING PLAN
I- eating plan ikusiza ukuba wazi izinhlobo zokudla okufanele nalezo okungafanele uzidle. I- eating plan eyenzelwe umuntu ofuna ukuncipha emzimbeni ayifani neyomuntu ofuna ukuba fit, njalo-njalo.
Okunye okubalulekile ngokulandela i- eating plan ukuthi ukudla yikhona okudlala indima enkulu emzimbeni. Indima edlalwa ukudla emizimbeni yethu ilinganiselwa ku-80%.
Okunye okwenza ukuba abanye bangaboni imiphumela yokuzivocavoca yingoba abaqondi ukuthi ukudla kunendima engakanani emzimbeni, okubenza bangayiqapheli indlela abadla ngayo.
Kunesisho sesilungu esithi “you are what you eat”. Lesi sisho sichaza khona ukuthi ukudla kudlala indima ebaluleke kakhulu emizimbeni yethu. Uma udla kahle kuyabonakala ngemiphumela emihle, kanti futhi uma ungadli kahle futhi kuyake kubonakale.
STEP 2: TRAINING PROGRAMME
I- training programme iye ilandele uma usuwazi kahle ngezizathu zakho zokuya ejimini kanye ne- eating plan yakho. Uma-ke usune- eating plan eneqhaza elilinganiselwa ku-80, kanye ne- training programme yakho yona ebalelwa ku-20% iqhaza layo, kusuke sekusele ukuba uzinike isikhathi esithile osuke uzozibekela sona ekutheni ufeze isifiso sakho sokuzibona unciphile noma u- fit.
Ukuzibekela isikhathi kusemqoka. Ngenxa yokuthi siphila esikhathini lapho sihleli siphansi phezulu simatasa, uma ungazibekeli isikhathi kungenzeka ukuba usheshe uphume kalula emgqeni wokufeza isifiso sakho.
Izinsuku azifani, okungenzeka kwenye inkathi ungakwazi ukuba udle kahle noma uye ejimini ngaso sonke isikhathi. Kodwa uma uzinika isikhathi esingango 2-3 months, uyazi ukuthi leso yisikhathi esanele sokuthi ujwayeze umzimba nengqondo ukuthi ingene egiyeni lokuthi kunoshintsho empilweni yakho oluzoza nemiphumela emihle.
Uma-ke usuqala ujwayela nsuku zonke ukuthi usungumuntu odla kahle futhi ojimayo, imfihlo engakusiza iyaye ilale ekutheni uzimisele, ube ne- discipline futhi ukwazi ukuzigqugquzela zonke izinsuku ukuze kubelula.
Zama kancane kancane kuze kulunge, ngelinye ilanga uyothi uyabheka uthole ukuthi usuyaphela lo 2-3 months obuzibekele wona, ubone kuthi thushukiya-ne i-6 pack naleya milenze efana nekaSerena Williams. Khumbula phela ukuthi yonke into eletha ushintsho oluhle empilweni, iyasetshenzelwa, #SebenzaGirl.
NANKA AMA- ANGAKUSIZA KUBA UQALELE:
Idla ka-5 amaportion amancane ngosuku.
Phuza u-2 litres wamanzi ngosuku.
Zama ukulala amahora awu-5 kuya ku-8 ngelanga.
Zivocavoce okungenani izinsuku eziwu-3 ngeviki.
Idla ama- servings awu-5 amafruit nama- veggie (2 fruits and 3 veggies) ngosuku.
Idla ukudla okuyizikali ( portion sizes and eating
in moderation).
Iba nesineke, uzinike isikhathi esanele sokubona imiphumela.
Gqoka izingubo zokujima ezifanele.
Khumbula umthetho obizwa nge-80/20 rule (80% nutrition & 20% training).