Is It Ok To Give Breast Milk And Formula 29 Healthy Fit Tips

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29 Healthy Fit Tips

1. UKUMISA OKUNGCONO – Ukuba unamagxa arandiweyo okanye ogobileyo kwaye ufuna ukuphucula indlela omi ngayo, zimbini izinto onokuzenza. Ukuqengqeleka kwegxalaba ngasemva kunye nokucudiswa kwamagxa ngokubambelela okufutshane kunokunceda ukomeleza umqolo ongasentla kwaye wolule isifuba sakho. Cinga ngesifuba sakho ngokungathi zizibane zemoto kwaye soloko ugcina intloko yakho ikhanya. Kuphephe ukugoba umqolo wakho. Kungekudala uza kuhamba ngokuthe tye, womelele kwaye usendleleni eya kwindawo engcono yobomi.

2. I-METABOLISM – Ukuzivocavoca akugcini nje ukwandisa izinga le-metabolism ngexesha lomsebenzi, kodwa kunye neeyure ezininzi emva kokugqiba. Uphononongo lubonise ukuba i-metabolism yokuphumla isaphakanyisiwe malunga neeyure ezili-18 emva kwexesha lokuzilolonga. Oko kuthetha ukuba usatshisa iikhalori ixesha elide emva kokuba ugqibile ukusebenza.

3. UKULAHLA KOBANDLA – “Kunzima ukunciphisa umzimba kwaye ugcine ngaphandle”. Uyive kangaphi lonto? Ukukhutshwa kolwazi lwakutsha nje oluthi sinemfuza yamafutha kudandathekisa kakhulu. Kuya kuba lula ukukholelwa ukuba “baza kutyeba” abahleli okanye uluvo lokuba kuncinci esinokukwenza malunga nokuba nobunzima obungakanani. Kodwa ungakhe ulinge umzuzu, thenga olo hlobo lokucinga. Ukuba ujonga into oyityayo kwaye uhlale usebenza, ubunzima obungakanani buya kuba “Kulungile”. Cinga ngako, kukho abantu obaziyo abaye baphumelela ekunciphiseni ubunzima kunye nokubugcina kude. Cinga ngendlela eyakhayo.

4. I-FLAT ABS – Musa ukuxhoma kakhulu ekubeni nesisu esisicaba esigqibeleleyo. Kwabanye abantu, olu sukelo lusenokungenzeki. Nokuba ubhitye kakhulu, amalungu akho angaphakathi asenokujikeleza kancinane kwindawo yakho yesisu. I-flatness yesisu sakho ixhomekeke, inxalenye enkulu kwi-genetics yakho. Oko kukuthi, nokuba umzimba wakho uhlala ugcina amanqatha kwindawo ephakathi okanye kwenye indawo.

5. INTLIZIYO – Ukuzilolonga kubonakalisiwe ukukhusela intliziyo. Umlinganiselo ophakathi wokuzilolonga wandisa i-cholesterol ye-HDL. Ikwanciphisa uxinzelelo lwegazi, ikwenza ukuba ungabinabunzima bokufumana ubunzima, inyusa uvakalelo lwe-insulin kwizihlunu kwaye yehlise umngcipheko wokufomatha amahlwili egazi. Abantu abafanelekileyo banomngcipheko omncinci wesifo senhliziyo.

6. I-BMR – I-Basal Metabolic Rate yethu (BMR), inani leekhalori ezitshiswe ekuphumleni, liyancipha ngokukhula. Abaphandi baye bafumanisa ukuba ukubhitya komzimba womntu ngundoqo ekuqulunqeni umfanekiso oqinisekileyo. Eyona ndlela ilungileyo yokugcina ubunzima bomzimba obhityileyo kukubandakanya uqeqesho lwamandla kulawulo lwakho lokuzilolonga. Ngaphandle koqeqesho lwamandla, i-BMR inokwehla ngeekhalori ezili-100 ngeshumi leminyaka, ukuqala kwi-20 yobudala, ngoko yakha ezo zihlunu kwaye utshise iikhalori ezininzi.

7. UQEQESHO LOMANDLA – Yeyona ndlela ibalaseleyo yokuthothisa ukuguga, Enyanisweni, omnye umphandi ubonisa ukuba uninzi lwento esiyibiza ngokuba kukwaluphala, ayiyonto ingaphezu kokuqokelela ubomi bokungenzi nto. Ngokomzekelo, izihlunu ziyancipha ngenxa yokungasebenzi – inkqubo esiyibiza ngokuba yi-atrophy kunye namafutha omzimba anyuka ngenxa yoko. Okunye okunxulunyaniswa nokungasebenzi ziingozi zesifo seswekile, uxinzelelo lwegazi kunye ne-osteoporosis. Ngokugcina ubunzima bemisipha, sinokuthintela ezi ngxaki ukuba zingenzeki.

8. UKUNCIPHISA AMACHABA – Yintsomi into yokuba umthambo wesisu onje ngokuhlala utshisa amafutha esinqeni. Inyani yeyokuba, umthambo wesisu unokomeleza izihlunu zesisu sakho, nto leyo eya kuthi incede ukutshisa amanqatha ngokubanzi kodwa ayizukutshisa amanqatha esisu ngokukhethayo. Awukwazi ukubona ukunciphisa, oku kuthetha ukunciphisa ubunzima kwiindawo ezithile zomzimba. Nangona kunjalo, oku akuthethi ukuba ukwenza umthambo wesisu yinkcitho yexesha. Xa zenziwe ngokufanelekileyo, zomeleza kwaye zithonise izihlunu zakho zesisu ekungenzima ukuba uzilolonge. Izihlunu eziqinileyo zesisu zibonelela ngenkxaso engcono kumqolo kwaye zinokunciphisa iingxaki ezithile zomqolo. Eyona ndlela yokulahlekelwa ngamafutha kukuzilolonga kudityaniswe nokutya okunamafutha aphantsi.

9. I-INFLEXIBILITY – kwi-quads inokuguqula ukulungelelaniswa kwe-pelvic, leyo igalelo kwiingxaki kwi-back back. Ukunqongophala kokulungelelaniswa kwemisipha kule ndawo kwandisa umngcipheko weengozi kunye nokuwa. Khumbula ukubandakanya ukuguquguquka kunye nemithambo yolungelelwaniso xa usenza umsebenzi.

10. ABESIFAZANE – balahlekelwa phakathi kwe-3 ne-6% yamathambo abo rhoqo ngonyaka ngaphambi nasemva kokuyeka ukuya exesheni. Abaphandi baqikelela ukuba kwabasetyhini ababafundayo, ukulibaziseka ngokubanzi kulibazise i-osteoporosis malunga neminyaka esi-7 kwaye bagqithisa izibonelelo zentliziyo.

11. ABESIFAZANE NEMPILO – Abasetyhini abenza umthambo rhoqo bafumana ukuncitshiswa okungama-60% kumngcipheko womhlaza wamabele. Abo bathatha inxaxheba ubuncinane kwiiyure ze-4 zokuzivocavoca ngeveki babonakala befumana inzuzo enkulu.

12. UKUQEQESHWA OKUZINZIMA – Uphando lufumanise ukuba njengoko abafazi besomelela kwaye behambelana neentsimbi, baqala ukuchitha ixesha belandela ezinye izinto zomzimba, ezifana nemidlalo yeqela efana nentenetya okanye ukujoyina iqela lokukhwela ibhayisekile, konke oko kuba bomelele.

13. IMPILO – Ubusazi na ukuba i-stroke inqabile kwabasetyhini abaneminyaka engama-25-44? Ngaphantsi kweminyaka engama-45, kuphela i-10 / 100,000 yabasetyhini abalahlekelwa ubomi babo ngenxa ye-stroke okanye ezinye iingxaki zengqondo. Emva kwe-45, nangona kunjalo, izinga lisondeza kwi-65 / 100,000 kwaye liyaqhubeka nokukhula kunye nobudala. Eyona ndlela ilungileyo yokuphepha istroke kukulawula uxinzelelo lwegazi ngokugcina ubunzima kunye necholesterol ilungile ngokutya okunempilo nokuzilolonga rhoqo.

14. AMAFAZI ASE-AFRICAN AMERICAN – Ngaphezu kwe-40% yabasetyhini base-Afrika baseMelika banobunzima obungaphezulu kwe-20% ngaphezu kobunzima bomzimba wabo obufanelekileyo, nto leyo ibanika ithuba elikhulu lama-90% lokuba nesifo senhliziyo. Obu bunzima bubongezelelekileyo, budibene nokungazilolongi, bunegalelo kwezinye iimeko ezenza buthathaka intliziyo nempilo yomntu ngokubanzi, kuquka uxinzelelo lwegazi, isifo seswekile, kunye necholesterol ephezulu. Ke yiba ne-movin’!

15. IMISULU ENGENZIWAYO – Uphononongo olutshanje lubonise ukuba isiqingatha sabasetyhini abaneminyaka engama-65 asikwazi ukuphakamisa iipounds ezili-10. Abasetyhini banobunzima bezihlunu ukuqala, kwaye baqala ukuphulukana namandla ezihlunu ngokukhawuleza ngakumbi emva kweminyaka engama-60. Amaxesha amaninzi baye baba buthathaka kakhulu kangangokuba kufuneka basiwe kumakhaya abongikazi kuba abakwazi ukwenza imisebenzi yabo yemihla ngemihla. Ngoko qala ukumpompa ezo zisindo.

16. UBUDE BOMLOMO – Mngakanani umthambo owaneleyo? Ewe, iingcali zokuqina komzimba zithi ubuncinci imizuzu engama-60 yomsebenzi ophakathi wokuqina ngosuku. Ukuba awunayo imizuzu engama-60 ethe ngqo, yahlule ibe yi-6, imizuzu eli-10 yokuzilolonga okanye imizuzu engama-30 yokuzilolonga kangangeentsuku ezi-4 ukuya kwezi-6 ngeveki.

17. UBUNZIMA LWE-MUSCLE – Izihlunu ezininzi zenza imfuno ephezulu yamandla. Ukuze izihlunu zizigcine ziphumle kwaye ngexesha lokuzilolonga, kuya kufuneka utye ukutya okuninzi okunezondlo. Siyenza njani le fomyula … uqeqesho oluchasayo lwakha izihlunu ezinamandla, kwaye ukutya ukutya okunamafutha aphantsi kuya kunceda ukukhusela ukulahleka kwemisipha.

18. UMZIMBA OWONKE – njengokubhaka ipayi, udinga zonke izithako ukuze ube ne-pie entle nenencasa, efana nomzimba wakho, ayingomnye ngaphandle komnye, ukukhathalela umzimba wakho kuthetha uwonke, ngokwengqondo, ngokwasemzimbeni nangokwengqondo. ngokomoya!

19. UKUTYA OKUNEMPILO – Ukutya ukutya okutyebileyo kwi-antioxidants kungcono kulusu lwakho, iiseli kunye nomzimba. Cinga nge-organic, ukutya okungekho khemikhali okungalayishwanga nge-toxins. Yitya iikhalori ezimbalwa

20. UKUPHUMULA – Umzimba wakho ufuna ukuphumla ukuze uzilungise. Kwakhona, ingqondo ephumlileyo yingqondo eyonwabileyo enokucinga ngokucacileyo kwaye inamandla amaninzi. Iingqondo ezisebenzayo zikholisa ukuhlala zisempilweni.

21. PHILA IXESHA ELIDE – Yiba namandla kwaye uphile ixesha elide! Umsebenzi womzimba ubalulekile kubomi obude kunye nokuphila ngokuzimeleyo. Izinga lokufa kwabantu abangasebenziyo liphinda kabini inani labo baphila ubomi obusebenzayo … ke qhubeka uhamba!

22. INGCEBISO – Amashumi asibhozo ekhulwini abasetyhini baxhomekeke kubahlobo babo ngeengcebiso kunye nenkxaso xa bezama ukuphucula imikhwa yempilo. Ukutya ukutya okunempilo kunye nokwandisa umsebenzi womzimba zezona ndlela ziphambili abafazi abazama ngazo ukuphucula impilo yabo kwaye baphumelele.

23. UKUSEBENZA IXESHA OLONGEZIWEYO – Abasetyhini abasebenza ixesha elongezelelekileyo batya amafutha amaninzi, amashwamshwam aneswekile eninzi kunye neziselo ezinecaffeine, bayatshaya kakhulu, kwaye bangazilolongi. Abantu batya ngakumbi xa besebenza kwiindawo ezinobutshaba, ezinoxinzelelo oluphezulu. Ukutya ngokutya emsebenzini akulunganga ukuba ukhetha ukutya okunempilo okufana neziqhamo, iyogathi enamafutha aphantsi, okanye ii-crackers ezinefayibha ephezulu.

24. I-MAGNESIUM – I-Calcium kunye ne-vitamin D bafumana lonke uzuko xa kuziwa ekukhuthazeni impilo yamathambo. Ngelixa bengabadlali abaphambili bezondlo kwi-metabolism yamathambo, iiminerali ezinjengentsimbi kunye ne-magnesium nazo zibalulekile. Imithombo emihle ye-magnesium ibandakanya imifuno yeziqhamo kunye nokutya okuziinkozo. Unokwenza i-magnesium intake ngokuthatha i-multivitamin elungileyo enayo.

25. I-METABOLICALLY FIT – Iipesenti ezingamashumi amathandathu zaseMelika zigqithise kakhulu, ngelixa iipesenti ze-25 zityebile. Uninzi lwaba bantu benza umthambo rhoqo, abanye ngamandla, kodwa basatyebe ngokugqithisileyo. Iikhilogram ezimbalwa ezongezelelweyo zilungile ukuba usempilweni emzimbeni- okoko nje ujima rhoqo. Kungcono ukubhitya kwaye usebenze, kodwa ufumana izibonelelo zempilo ngokwenza umthambo nokuba unobunzima obungakanani na. Kulula ukuba umntu otyebileyo anyuse umthambo kunokuba anciphise umzimba ngokutya yedwa.

26. IVITMAMIN D – Oogqirha bolusu bebexelela abasetyhini unyaka ukuba bangashiyi ilanga kwaye baphephe ukutshisa iibhedi ukuthintela ulusu olushwabeneyo kunye nomhlaza wolusu. Ngelixa inkangeleko ye-bronzed tan isathandwa, abafazi abaninzi bayagquma okanye basebenzise izithambiso zelanga ezikhuselayo ukukhusela ulusu lwabo. Ukuphepha imitha yelanga ngokupheleleyo akuyongcamango ilungileyo. Umzimba ufumana ivithamin D ubukhulu becala kwimpendulo efuna ukukhanya kwelanga. Ivithamini ibalulekile ekwakheni amathambo aqinileyo, ukugcina amandla emisipha, kunye nokuthintela i-multiple sclerosis, isifo seswekile kunye nomhlaza. Ikwanceda ukulawula ukukhula kweeseli, ukunganyangeki, kunye nemetabolism yamandla. Oogqirha besikhumba (oogqirha bolusu) baphikisa ukuba abantu abanevithamin D abanqongopheleyo banokuthatha izongezo kwaye kufuneka bakuphephe ukugqatswa lilanga kakhulu.

27. UXINISEKO – Uxinzelelo lunokwenza umntu abe nezimvi kwaye enze iiseli ziguge kwaye zife ngokukhawuleza kunesiqhelo. Iiseli zinokuphinda zivelise inani eliqingqiweyo lamaxesha. Uxinzelelo luyalenza libe lifutshane elo xeshana, nto leyo eyenza kube nzima ukulungisa iiseli ezonzakeleyo kunye nokulwa nesifo. IYunivesithi yaseCalifornia, eSan Francisco ifumene umonakalo omkhulu weeseli kubasetyhini ababephantsi kwamanqanaba aphezulu oxinzelelo xa kuthelekiswa nabasetyhini ababengekho. Abasetyhini abagxininisekileyo babe neeseli ezigwetywa iminyaka eyi-10 emdala kuneeseli zabasetyhini abangagxininisi beminyaka efanayo. Izazinzulu ziye zaqikelela ukuba iikhemikhali ezitshabalalisayo zasimahla eziveliswa ngokuqhelekileyo ngexesha lemetabolism- zinoxanduva lokuguga kweeseli ezinxulumene noxinzelelo. Zama ukunciphisa uxinzelelo ebomini bakho-ungaphila ixesha elide.

28. IINKOZO EZIPHELELEYO – Ukutya ukutya okuziinkozo okuninzi kunegalelo ekunciphiseni ubunzima kwaye kuthintele izifo. Izikhokelo zokutya ezitsha ze-FDA zincoma i-servings emihlanu ukuya kweshumi yeemveliso eziziinkozo-ubuncinci ezintathu zazo kufuneka zibe kwiinkozo ezipheleleyo. Bakwabongoza abantu ukuba batye ukutya okuncinci kweemveliso eziziinkozo ezisulungekisiweyo. Ukutya okuziinkozo okupheleleyo kufuneka kuqulathe zontathu iileya zengqolowa- i-endosperm, i-bran kunye nentsholongwane. Funda ileyibhile ngononophelo xa uthengela oku kutya. Isonka esimnyama asiqulathanga iinkozo ezipheleleyo.

29. I-DARIY FOODS – Uninzi lwabasetyhini luyazi ukubaluleka kwekhalsiyam yokungenisa ukwakha nokugcina amathambo aqinileyo. Ukutya kobisi, okufana nobisi kunye noshizi, yimithombo engcono kakhulu ye-calcium. Ukutya kobisi nako kunokunceda ukulwa amafutha. Izazinzulu zase-Iranian zafumanisa ukuba amadoda nabasetyhini abasebenzisa ezona mveliso zobisi zininzi bangama-80% amathuba okuba batyebe kakhulu kwaye banesalathiso sobunzima bomzimba osezantsi. Zama ukusebenzisa iiseshini ezintathu ngosuku ukutya okungekho mafutha obisi.

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