Ukwenza ezinye izithethe ngaphambi koqeqesho, uya kuba nakho ukufezekisa iziphumo ezimangalisayo. Ukongeza, ilula ngokupheleleyo. Yenzelwe ukuthobela ishedyuli efanelekileyo, umzimba wakho uya kuba nakho ukusebenza kwinqanaba eliphezulu kwaye uya kusondela kwinjongo efunekayo ngokukhawuleza, Jikeze- joyine.
Yintoni engenakwenziwa ngaphambi koqeqesho lwezemidlalo?
Ungaqali ukuqeqesha isisu esingenanto
Abanye abantu bakhetha ukwenza isisu esingenanto, becinga ukuba umzimba uza kutshabalalisa amafutha kunye neecarbohydrate kwaye uziqhubekise njengamandla, enokuba negalelo ekunciphiseni ngokukhawuleza.
Nangona kunjalo, ukuba awuzange utye nantoni na kwiiyure ezininzi phambi koqeqesho, umzimba unokuqalisa ukusebenzisa iprotein, hayi amanqatha kunye ne-carbohydrate njengeoyile. Oku kuthetha ukuba ukunqongophala kweprotein kuya kuvela kwindawo yokwakha imisipha.
Ukongeza, ukuba ugxile ekusebenziseni amanqatha njengowona mthombo wamandla, oku akuthethi ukuba umzimba uya kutshisa iikhalori ngakumbi.
Musa ukusela amanzi amaninzi ngaphambi koqeqesho
Ngaphambi koqeqesho, kubalulekile ukuba usele kakuhle, kodwa uphephe ukusebenzisa ulwelo oluninzi, kuba kule meko umzimba uza kuzama ukwenza ibhalansi ye-ityiwa yamanzi. Ngenxa yoko, iiseli zinokungcungcutheka, kwaye ungazifumana iimpawu ezinjengokuzima, iintlungu, i-nausea, kwaye, kwiimeko ezinqabileyo kakhulu, ukugabha.
Kungcono ukusebenzisa amanzi eeyure eziyi-1-2 phambi koqeqesho, kwaye imizuzu eli-15 ngaphambi kokuqala kweeklasi, sela malunga neemililili ezingama-250. Isixa solwelo sinokunyuka kancinci ukuba ukhulisa kakhulu okanye kwimozulu eshushu neshushu.
Sukulala ixesha elide
Ungathatha kancinci ngaphambi koqeqesho, nangona kunjalo, ixesha lokuzonwabisa akufuneki lihlale ngaphezulu kwemizuzu engama-30. Ukukhanya okungaphezulu kunokunyusa uxinzelelo kunye nenqanaba lamandla. Nangona kunjalo, ubuthongo obude buhlala bunempembelelo ethe ngqo, oko kukuthi, uya kuziva ngathi unelitha kunangaphambili.
Sukunxiba ifudumele kakhulu kwaye unganxibi iimpahla ezixineneyo.
Nokuba ubandakanyeka kwezemidlalo ngosuku olubandayo lonyaka, akufuneki unxibe njenge "iklabishi". Oku kunokukhokelela ekufuduseni kakhulu kunye nokugqithisa kakhulu. Kule meko, ukuba kukho iflethi kakhulu, ukubila kuya kukhawuleza, kwaye umzimba uya kuphola ngokukhawuleza.
Kwelinye icala, xa kushushu kakhulu, khetha i-faprics ezivumela ulusu lwakho ukuba luphefumle. Khetha impahla elula eya kukuvumela ukuba uhambe ngokukhululekileyo ngexesha loqeqesho. Kucetyiswa ukuba unxibe i-legg ye-cotton kunye ne-t-shirts, kuba bangcono bafumane ukubila.
Sukuqina
Okokuqala, ukuzolula okokuqala kunokukunciphisa nemveliso kwaye kuchaphazela kakubi isantya sokuqhuba, ixesha lokuphendula kunye namandla. Ukongeza, ukuba umzimba wakho awufuni ngaphambili, wolula kunokukhokelela kumonakalo wesihlunu.
Oku akuthethi ukuba kufuneka ulibale ngokupheleleyo malunga ne-ticic yolule. Ungaqalisa uqeqesho kunye nenqanaba elinamandla lokuhamba, naphambi kwesigaba sokusebenza somsebenzi, yenza imithambo embalwa evela kwi-Static.
Ungalibali ukuthatha ikhefu phakathi koqeqesho
Iintsuku zokuphumla ziyafuneka ukubuyisela umzimba emva komsebenzi omkhulu wemoto. Le yinxalenye ebalulekileyo yeshedyuli yokusebenza, nokuba yeyiphi na le midlalo, oyithandayo ukuyenza, okanye inqanaba lokuqeqesha ngokwasemzimbeni.
Ukuba uchitha uqeqesho lwemihla ngemihla, inokubangela ukungaphezulu kunye nokudinwa. Kwaye uzivumele ukuba uphumle okungenani iintsuku ezimbalwa ngeveki, uya kunika ithuba kwimisipha yokuphinda usebenzise kwaye uphephe ukudinwa, uya kulala ngcono, unciphise ukusebenza.
Sukusela ikofu
I-Caffeine yeyona nto ixhaphakileyo yezongezo zamandla ezicetyiswayo ukuba zisebenzise ngaphambi koqeqesho. Banokubonelela ngomzimba ngamandla ongezelelweyo kwaye baya kunceda ixesha elide kwaye badlala kakhulu imidlalo kwaye bandise inkuthazo kunye nokugxininiswa, kodwa kungabikho xesha lide.
Ukuhlutha okungaphezulu kwe-caffeine kunokukhokelela ekunciphiseni kwimisipha yesakhono, eyakonyusa amathuba okuba amandla okuphunyezwa kwelona xesha elingafanelekanga. Oku kuthetha ukuba ngexesha lokuqeqesha uya kuziva imfuneko engxamisekileyo ukuya kwindlu yangasese.
Kodwa le yinxalenye encinci yeziphumo ebezingalindelekanga, njengoko unokufumana ixhala, i-insomnia, i-FidBeat Butetmia, i-Arheyethmia, ixhala kunye nokunyuka koxinzelelo lwegazi.
Emva kokufunda eli nqaku, ufunda ukuba zeziphi iimpazamo ezingafanele zivunyelwe ngaphambi koqeqesho. Kodwa kunokwenzeka ukuba kwinqanaba lemizamo yokudlala imidlalo emva kokuzivocavoca. Ngokuqinisekileyo uya kuba nomdla wokufunda indlela yokuphepha.
Ifoto: IPixabay.