Ukutyelela ugqirha, abantu balindele ukuba baya kupheka iyeza. Nangona kunjalo, ogqirha baqala ngokuthe ngcembe ukuphelisa iqela leetafile, kodwa nako ukutyumba ezinye izinto, ezininzi ezingaqhelekanga. Ezi ndlela zokupheka ezingaqhelekanga zinokuvelisa endaweni yoko okanye ukongeza kwiziyobisi.
Kwaye ewe, yonke iyinyani. Zonke iiresiphi ezingezantsi zazikhutshwe nyhani ngoogqirha bokwenyani kwaye zamkelwe yinkonzo yempilo.
1. Ibhiya "IGuinness"
"IGuinness) ihlala iluncedo, kuba ibhiya eyahlukileyo inemilinganiselo ye-antioxidant enokuthintela ukuhlaselwa yintliziyo. Iqulethe i-iron - i-guin-ilitha ye-guinness ineepesenti ezintathu zentswelo yemihla ngemihla yomntu omdala kwi-gland (19 mg). Kungenxa yoko le nto ubugebenga bakhulelweyo nabaguli abafunyanwa emva kotyando. Ngenxa yomxholo wentsimbi kwibhiya, i-Irish Gronors ikwafumana iBhanki yaseGuinness yasimahla kwangoko emva kwegazi. Kwaye ayisiyiyo yonke le nto. IGuinness nayo ine-phytoestrogen, ephucula ubuchule, ethintela ukukhuluphala kwaye yomeleza ithambo. Akumangalisi ukuba oogqirha base-Australia abamiselwe ukuba bathathe i-geneness komnye wabaguli ngo-2017. Isigulana yayinguDave Coyway, i-Irishman evela Dublin, eyayisesibhedlele emva kokuwa kwisakhiwo esinemigangatho esisixhenxe eBrisbane, eOstreliya. Wawa ezinyaweni zakhe, wagxubathela ubunzima kangangokuba wayedlulisile imisebenzi engama-26, kubandakanya ukunqunyulwa kwemilenze yomibini engezantsi kwedolo. I-Consey yafunda ukusebenzisa isitulo esinamavili xa ogqirha bamkhuphe iresiphi esisiqingatha seelitha "ngobugebenga" ngosuku.2. Imidlalo
Ngokuqinisekileyo, wonke umntu uyavuma ukuba ngemihla yethu, abantwana abadlala kangako kumashumi ambalwa eminyaka eyadlulayo. Kungenzeka ukuba abazali abaninzi bakholelwa ukuba bakholelwa ngempazamo ukuba umdlalo owomdlalo unokubakho nje ukuba abantwana basebenze kwaye bangcole. Ukongeza, abantwana abaninzi namhlanje bakhetha ukubukela i-tv okanye ukuhlala kwikhompyuter (umnxeba), kwaye ungadlali. Oogqirha bathi ukungabikho kwemidlalo esebenzayo kukwenzakalisa kwimpilo yomntwana, kuba umdlalo ubalulekile ekuqeqesheni, ukhusela ubuchule, ukuqinisekisa uphuhliso lwengqondo noluqikelele. Kungenxa yoko le nto i-American Pediatric Academy (AP) kunye namaZiko oLawulo lweZifo kunye noThintelo (i-CDC) acetyiswa ukuba akwazi ukuchaza imidlalo rhoqo. I-AAP kunye ne-CDC icebisa ubuncinci iyure enye yomdlalo ngosuku kunye nelinye iyure yomzimba.
3. Ukuhamba ngebhayisikile
Ukuba umntu uvila kakhulu ukukhwela ibhayisekile, ngokucacileyo kufanelekile ukuba athethe nogqirha wakhe. Umzekelo, ogqirha eCardiff (e-United Kingdom) kunye neBoston (i-USA) bavunyelwe ukuba bamisele ukuhamba ngebhayisikile kwizigulana ezingafumani milobenga eyaneleyo okanye ifuna ukunciphisa umzimba. Oogqirha bakhupha iresiphi enekhadi lobulungu lenkqubo yokutshintshiselana ngebhayisekile. Oogqirha balo naluphi na isixeko bavunyelwe ukuba babhale iindlela zokupheka ibhayisekile kangangemizuzu engama-30 ngosuku kubaguli babo.
4. Ukubukela iintaka kwaye uhambe elunxwemeni
Ngo-2018, inkonzo yezeMpilo yeSizwe yeShetland (eScotland) yabhengeza izicwangciso zakhe zokuvumela oogqirha ukuba banike iintaka kwizigulana ezingapheliyo nezikhathazayo, ezinesifo sengqondo. Oogqirha banokubhala iresiphi yesiguli sokuhambahamba elunxwemeni. Izigulana ezifumene iresiphi enjalo inokubala ukhenketho olucwangciswe nguMbutho woKhuselo lweBhola waseRoyal. Baza kufumana iikhalenda kunye noluhlu lweendlela ezihamba ngeenyawo ezibonisa iintaka nezityalo ezinokudibana nazo apha endleleni. Iya kuvunyelwa ukuba ichithe ixesha, ibukele iintaka zolwandle okanye izama ukufumana i-oystergoll entlabathini. Ngapha koko, banokukhwela iinduli ezijikelezileyo ukubukela iintaka.
5. Ukusebenza kwegadi
Ngo-2016, inkonzo yase-United Kingdom ye-United States (i-NHS) ijongana nomcimbi wokutyumba igadi yokuxhoma izigulana ezinengxaki yomhlaza, kunye neengxaki zengqondo, kubandakanya isifo sengqondo esixhalabisayo. Ngokutsho kwe-NHS, ukulima igadi kunye nezinye izinto ezenziweyo zangaphandle kuphucula ukulala kwaye zinciphise iimvakalelo zesizungu, inkxalabo, uxinzelelo kunye noxinzelelo. Ukwenza igadi kuyanceda ukubuyisa, isebenze izigulana kwaye ibanike imvakalelo yolwaneliseko. Olu phononongo lubonise ukuba abaguli abanesifo sengqondo esixhalabisayo, bahlala kufutshane nomyezo okanye kuyo, bayiipesenti ezili-19 ubuncinci behlala beguqukela kugonyamelo kunabo abangazange baye kwizitiya. Ngapha koko, ngexesha lokufunda, ubundlobongela phakathi kwabaguli abanesifo sengqondo esixhalabisayo, abangazange baye kwizitiya, banda kasixhenxe.
6. Ukucula, umculo, ezemidlalo, ubugcisa kunye nezinye izinto zokuzonwabisa
Inkonzo yase-United Kingdom ikwajonga imbambano yokuvumela ogqirha ukuba babhale "umculo" umculo "ukuba babhale" umculo "ukuba babhale izigulana ezinesifo sengqondo esixhalabisayo. Ngokutsho kweMat Hancok, uMphathiswa we-Great Great Great yezeMpilo noKhuseleko lwezeNtlalontle, esi sicwangciso yayiyinxalenye yomzamo karhulumente wokunciphisa ingxaki "yenani labemi abagqithileyo. Urhulumente weza kwisicombululo esifanayo emva kokujonga ukuba izigulana ezinesifo sengqondo esixhalabisayo zaza zaphulaphula umculo zazijongeka kancinci kwaye zathatha amayeza amancinci. Kolunye uphononongo, olulungiselelwe yinkonzo yokubuyisela kwakhona kwinkonzo eHalle kunye ne-Royal Philthermonic Orchestra, phantse iipesenti ezingama-90 zezigulana ezibethwa ziphuculiwe emva kokuba ziphumelele unyango. Izigulana ezichaphazelekayo kukubetha zazibangela ukuba zibandezeleke ngenxa yesizisi kunye noxinzelelo, kwaye zikwakho ukuxolelwa okuncinci. Balala kwaye bagxininisa kumsebenzi wangoku ongcono kunangaphambili, kwaye wabonisa ubuchule obuphucukileyo bokuqonda. Oogqirha kwiGloucestershire bakwamiselwe ukucula izigulana ezinengxaki yemiphunga. Ukongeza kokucula kunye nomculo, oogqirha baseBritani banokumisela isigulana ngemidlalo, ubugcisa kunye nezinye izinto zokuzonwabisa. I-Hanteck yaphawula ukuba ngo-2023 i-NHS iya kuvumela oogqirha ukuba banyule "izehlo zoluntu" kunye nokuzonwabisa kwezigulana ezinesithukuthezi.
7. Ndwendwela imyuziyam
Ngo-2018, umthetho omtsha wavumela ogqirha eMontreal ukuya kundwendwela iimyuziyam ngenxa yezigulana zabo. Ukwenza la mava ukuba lube mnandi ngakumbi, izigulana zikhuphe amatikiti asimahla kwaye zavunyelwa ukuba zityelele la maziko kunye nabahlobo babo, izalamane okanye ubuso obuqinisekisa ukuba ubakhathalele. Le nkqubo yasungulwa ngentsebenziswano neMyuziyam yeMontreal yezoBugcisa (MMFA). Ngokuka-Natalie Botil, uMlawuli weMMFA, le nkqubo iya kubonelela ngeziphumo ezilungileyo, kuba ukutyelela iimyuziyam kunefuthe elihle kwinkqubo ye-nervous. UHelen Boyer, uMongameli weMedecins Francophones du Canada (MDFC), ukongeza ukuba ukutyelela imyuziyam ukuphucula ukufihla i-nerotonin serotonin, eyonyusa imozulu. I-boyer ivuma ukuba i-chargue yemyuziyam ikwanefuthe elihle ebantwini abanesifo esinokubakho esibulalayo njengomhlaza.
8. Umbane
Kwanakwisangqa sezonyango, ogqirha bahlala begxekwa ngemiyalelo yokubhala yamayeza malunga nesi sifo ngasinye. Yaba "meko" ukuba izigulana zilindele ukuba zifumane iresiphi yamayeza athile xa etyelele ugqirha. Abanye abantu baqalisa ukuthandabuza igunya likagqirha ukuba le nto ayenzekanga. Ngapha koko, ogqirha baqala ukuqaphela ukuba ayizizo zonke iimeko zonyango zifuna ukuba iipilisi. Endaweni yoko, ngamanye amaxesha izigulana zikhuphe ... iresiphi yombane ukusombulula iingxaki zabo zempilo. Oku akuthethi ukuba oogqirha baya kutyumba into efana nonyango oluya kubasebenzi babo. Ukucocwa kombane kubuthathaka kangangokuba isigulana singakwazi nokuva. Ngapha koko, le nkqubo ayisafumaneki, kodwa izazinzulu zikholelwa ukuba kufuneka isebenze ngokugqibeleleyo, kuba umzimba womntu usebenza ngombane. Ingqondo ithumela ubuthathaka buthathaka imiqondiso yokunyanzela iinxalenye ezahlukeneyo zomzimba ukwenza imisebenzi ethile. Yiyo loo nto ukulimala kwe-nerve kuhlala kukhokelela ekukhubazekeni - inxenye yomzimba engakwazi ukufumana imiqondiso. Izazinzulu ziceba ukusebenzisa imiqondiso evela kwisixhobo sombane esichazwe emzimbeni. Ukongeza kumlo wokulwa nomonakalo we-nerve, unyango 'olunje lunokusetyenziselwa ukuphatha ezinye izifo, ezinje ngesifo seswekile kunye neengxaki zentliziyo. Oku kufezekiswa kusetyenziswa imiqondiso yombane kwi-pancreas, ukuze ivelise i-insulin okanye inyuke okanye inciphise izinga lentliziyo.
9. Ukutya
Ayizizo zonke izigulana ezifuna amayeza. Abanye bafuna nje ukutya okufanelekileyo. Nangona kunjalo, abakwazanga ukuhamba ngaphambili bafumana iiresiphi zokutya kude kube kutshanje. Kwinkqubo-sikhokelo yenkqubo "Ukutya liyeza", oogqirha baseCalifornia bavunyelwe ukuba bakhuphe iiresiphi zesondlo sezinye. Nangona kunjalo, kukho i-snag. Iindlela zokupheka zacwangciswa ukubhalisa kuphela izigulana ezingama-1000 ezihlwempuzekileyo ezinesifo sentliziyo. Le nkqubo isekwe kuphononongo olwenziwe ngo-2013 yi-Philadelphian engeyiyo yezorhwebo ngesondlo. Kwafunyaniswa ukuba iqela lophando lamiselwa kukutya okuthile okuchithwa ngaphantsi kunangaphambili. Iindleko zenyanga zenyanga zenyanga zehlile ukuya kuthi ga kwi-28,183, xa kuthelekiswa needola ezingama-38,937 ngaphambi kwenkqubo. Izigulana ezithathe inxaxheba kolu phando zityelele izibhedlele kabini njengezincinci kuneqela lolawulo, kwaye zazincinci kakhulu kune.
10. Ndwendwela iPaki
Ngo-2015, isebe lezeMpilo laseMzantsi Dakota kunye neSebe leMfundo ukulondolozwa kokufa, iintlanzi kunye neepaki zikarhulumente zasungula inkqubo yokuphelisa oogqirha ukuba babhale izigulana ezityelele izigulana. Izigulana ezifumene ezo ndlela zokupheka zityelele ngokungacwangciswanga nayiphi na ipaki okanye indawo yokuzonwabisa yelizwe. Kwezinye izixeko zaseMelika kukho iinkqubo ezifanayo zokutyelela iipaki, umzekelo, eBaltimore, apho ibizwa ngokuba "ngoogqirha epakini" nakwi-Albuequequeque, apho ibizwa ngokuba "ziindlela zabakhenkethi ngumyalezo".