UDkt. José Javier Varo, uchwepheshe Wemithi Yomndeni e-University of Navarra Clinic, ubhekana ngokuqondile nezithiyo zokuphila unganyakazi, kanye nezinzuzo ezifakazelwe okungenani zemizuzu engu-30 yokuzivocavoca okulinganiselwe nsuku zonke.
Emphakathini owandayo wezobuchwepheshe, indlela yokuphila yokunganyakazi isiphenduke inkinga yezempilo yomphakathi emhlabeni wonke. Abantu abangaphezu kwengxenye yabantu abakwenzi lokho umsebenzi womzimba odingekayo ukugcina isimo sempilo esifanele.
Iyini impilo yokungasebenzi?
Impilo yokunganyakazi, eyaziwa nangokuthi indlela yokuphila engasebenzi, isho ukuchitha amahora amaningi uhlezi noma ulele, ungazivocavoci kancane noma ungawuvivinyi nhlobo. Namuhla, abantu baseMelika abaningi (kanye nabantu emhlabeni wonke) bachitha isikhathi sabo esiningi behlezi, kungakhathaliseki ukuthi baphambi kwamakhompyutha, amathelevishini, noma bedlala imidlalo yevidiyo. Lokhu kubhebhethekiswa izitayela zomsebenzi ezidinga ukuhlala isikhathi eside, kanye imikhuba yokuthutha engasebenzi, njengokusetshenziswa ngokweqile kwezimoto, amabhasi nezitimela.
Indlela yokuphila yokunganyakazi iwuthinta kanjani umzimba wakho?
Impilo yokungasebenzi inemiphumela eminingi engemihle empilweni yomzimba nengqondo. Ezinye ezihambisana kakhulu yilezi:
- Ukushiswa kwekhalori ephansi: Ukusebenza kancane, sishisa ama-calories ambalwa, okwandisa amathuba okuthola isisindo.
- Ukuncipha kwemisipha: Ukuntuleka kokunyakaza kungabangela ukulahlekelwa kwemisipha futhi kwehle ukumelana.
- Ukuncipha kwamathambo: Ukungasebenzi kubangela amathambo lahlekelwa ukuminyana kwamaminerali, okungase kuholele ekutheni kube ne-osteoporosis.
- Ukuphazamiseka kwe-Metabolism: Indlela yokuphila yokunganyakazi ingashintsha indlela umzimba igawula amafutha noshukela.
- Ubuthakathaka bamasosha omzimba: Abantu abangasebenzi bangase bahlangabezane nokuhlehla endleleni yabo amasosha omzimba.
- Ukujikeleza okubi: Ukuntuleka kokunyakaza kungabangela ukungahambi kahle kwegazi.
- Ukuvuvukala: Amaleveli we ukuvuvukala emzimbeni inganyuka ngenxa yokungasebenzi.
- Ukungalingani kweHormone: Kungenzeka kube khona izinguquko ekukhiqizweni kwama-hormone ngenxa yokuntuleka kokuzivocavoca umzimba.
Kubalulekile ukuthi ucabangele ububi bempilo yokunganyakazi futhi ufune izindlela zokulwa nakho.
Izingozi zezempilo zokuphila unganyakazi
Indlela yokuphila yokunganyakazi ihlotshaniswa nokwanda okukhulu kwengozi yokuthuthuka izifo ezihlukahlukene ezingapheli, njenge:
- Izifo zenhliziyo: Ukuntuleka kokuzivocavoca umzimba kubangela umfutho wegazi ophakeme, izinkinga zenhliziyo, kanye nesifo sohlangothi.
- Isifo sikashukela sohlobo II: Ukungenzi lutho kwandisa ingozi yokuthola lesi sifo se-metabolic, esithinta indlela umzimba osebenza ngayo i-glucose.
- Ukukhuluphala: Isilinganiso sekhalori sifinyelela ekuzuzeni isisindo. ungashisi ama-calories adliwe.
- Izinhlobo ezithile zomdlavuza: Izindlela zokuphila zokungawuvivinyi umzimba zitholakale zihlotshaniswa nengozi eyandayo Umdlavuza wekoloni, webele, kanye ne-endometrial.
Ngaphezu kwalokho, kunobufakazi obubonisa ukuthi indlela yokuphila engasebenzi ingase ibe nomthelela ekwandeni ukufa ngaphambi kwesikhathi. Lapho umuntu ehlala njalo, kuba yingozi enkulu empilweni yakhe.
Izinzuzo zokusebenzisa impilo yakho
UDkt. Varo ugcizelela ukuthi ukwenza okungenani imizuzu engu-30 yokuzivocavoca okunamandla, njengokuhamba, ukubhukuda, noma ukugibela ibhayisikili, kungaba nezinzuzo ezinkulu zezempilo. Lezi zinzuzo zihlanganisa:
- Ithuthukisa impilo yenhliziyo nemithambo yegazi: Ukuzivocavoca njalo kusiza ukugcina a inhliziyo enempilo futhi wehlise umfutho wegazi.
- Ukulawula isisindo: Ukuzivocavoca umzimba njalo kubalulekile gcina isisindo esinempilo futhi uvimbele ukukhuluphala.
- Ukunciphisa ingozi yezifo: Ukuzivocavoca njalo kungasiza ukuvimbela izifo ezingamahlalakhona njengesifo sikashukela nezinhlobo ezithile zomdlavuza.
- Impilo Yengqondo Ethuthukisiwe: Ukuzivocavoca kuyindlela enhle yokwenza ukunciphisa ukucindezeleka namazinga okukhathazeka, kanye nokwenza ngcono isimo sengqondo.
- Ukunyuka kwamandla: Ukuvivinya umzimba njalo kungaba thuthukisa amazinga wamandla ewonke kanye nekhwalithi yokulala.
- Ukwenyuka kweminyaka yokuphila: Ukusebenza kuhlotshaniswa ne phila isikhathi eside futhi nempilo engcono.
- Ukuthuthukisa ukusebenza kahle emsebenzini nasesikoleni: Umsebenzi womzimba unga ngcono ukugxila kanye nokukhiqiza.
Ungaqala kanjani ukuzivocavoca?
Uma ubuphila impilo yokunganyakazi, ukuqala ukuzivocavoca kungase kubonakale kunzima. Nokho, kubalulekile ukukhumbula lokho noma yiliphi inani lokuzivocavoca lingcono kunokungabikho. Nazi ezinye iziphakamiso zokuthi uqalise:
- Qala kancane: Uma ubukade ungavocavoci umzimba, qala ngamaseshini amafushane (imizuzu eyi-10-15) futhi kancane kancane wandise ubude nokuqina.
- Khetha imisebenzi oyithandayo: Thola izivivinyo ezikusebenzelayo kuyahlekisa, kungakhathaliseki ukuthi ukudansa, ukubhukuda, ukuhamba noma ukudlala imidlalo.
- Zibekele imigomo engokoqobo: Kulungisiwe imigomo engafinyeleleka futhi elinganisekayo lokho kukugqugquzela ukuthi uqhubeke.
- Faka umsebenzi ohlelweni lwakho lwansuku zonke: Thola izindlela zokukhuthala ekhaya nasemsebenzini, njengokuthatha izitebhisi esikhundleni sekheshi noma ukuhamba ngezinyawo ngesikhathi sakho sekhefu.
Ukuzivocavoca ekhaya nasemsebenzini
Nazi ezinye izindlela zokuthi ukhuthale ekhaya nasemsebenzini:
Ekhaya:
- Yenza imisebenzi yasekhaya njengokuhlanza noma ukwenza ingadi.
- Zivocavoce ngenkathi ubukele i-TV, njengokuhamba endaweni, wenza ama-squats, noma uphakamisa izinsimbi.
- Sebenzisa amavidiyo wokujima aku-inthanethi noma izinhlelo zokusebenza ukwenza izivivinyo ekhaya.
- Hamba ngezinyawo endaweni yangakini noma udlale ngaphandle nezingane zakho noma izilwane ezifuywayo.
Emsebenzini:
- Vuka uhambe okungenani kanye njalo ngehora.
- Thatha izitebhisi esikhundleni sekheshi.
- Cela ideski elimile noma i-treadmill uma kungenzeka.
- Yenza imihlangano yokuma noma yokuhamba ngezinyawo.
Umthelela wendlela yokuphila yokunganyakazi empilweni yengqondo
Ukungasebenzi komzimba akuthinti umzimba kuphela, kodwa futhi kuye kwaba nawo imiphumela engemihle empilweni yengqondo. Eminye yemithelela ihlanganisa:
- Ukwanda kokukhathazeka nokudangala: Umsebenzi womzimba okhipha ama-endorphin uyasiza thuthukisa imizwa.
- Ukwehlisa ukuzethemba: Ukuntuleka komsebenzi kungaholela emizweni ye ukungabi namsebenzi nokudikibala.
- Ukulahlekelwa intshisekelo emisebenzini yomphakathi: Abantu abahlezi bavame ukuzihlukanisa futhi babambe iqhaza kancane emisebenzini yomphakathi.
Kubalulekile ukuthi wonke umuntu, kungakhathaliseki ubudala nesimo somzimba, abheke ukuvivinya umzimba njengengxenye ebalulekile yokuphila kwakhe kwansuku zonke. Izinguquko ezinesizotha zingaholela ezinzuzweni ezibalulekile zezempilo kanye thuthukisa ikhwalithi yempilo iyonke.
