Njengoko iivenkile, iivenkile zokutyela, kunye namashishini amaninzi kunye neendawo zokuhlanganisana noluntu ziqhubeka nokuvalwa phakathi kobhubhane we-COVID-19 , kunokuba nzima ukugcina impilo yakho yasemzimbeni nasengqondweni - ngapha koko, ukutya okunezakha-mzimba akukho lula, iindibano zokuzonwabisa ziyekisiwe, kwaye iindawo zokuzilolonga kunye namaziko omzimba awakwazi ukwamkela iindwendwe.

Ngelixa ukugcina imikhwa esempilweni kulula ukutsho kunokuba kwenziwe phantsi kweemeko ezinjalo, kwaye akunakwenzeka. Ukuhamba + Ukuzonwabisa Ndincokole noGqirha Roshini Rajapaksa we-NYU Langone Health malunga nokubaluleka kokuzilolonga kunye nokondla ngoku, kunye nezona ndlela zilungileyo zokunika umzimba nengqondo yakho izinto abazifunayo ngamaxesha okungaqiniseki. Nazi iingcebiso zakhe zeeveki neenyanga ezizayo.

Amanyathelo okuQala okuThatha ekhaya

Baninzi bethu ekhaya ngoku ... kukho izinto esinokuzenza ukuze sihlale sisempilweni ekhaya kwaye siqiniseke ukuba asizisasazi iintsholongwane kubantu esibathandayo okanye kumalungu osapho. Ukuba asiguli ngoku, okanye asiqinisekanga ukuba siza kugula kwiintsuku ezimbalwa ezizayo, ufuna nje ukuqiniseka ukuba uzigcina ngokwakho iintsholongwane. Ke enye yezinto endizicebisayo kukuba, malunga nokucoca kunye nokubulala iintsholongwane, ukuqinisekisa ukuba usebenzisa iiarhente ezifanelekileyo ukwenza oko, utshilo uGqirha Rajapaksa.

Idibeneyo: Ezona mveliso ziLungileyo zokuBulala iintsholongwane kuhambo lwakho lweGiya

'Ke, sithetha ngezo ndawo zichukumisayo, izinto ezinje ngemikhonto yeminyango kunye neetafile zekhitshi, okanye isiphatho somnyango wefriji. Zonke ezi zinto kufuneka zicocwe yonke imihla ngesisombululo esinezinga eliphezulu le-bleach, okanye ubuncinci i-70% yotywala. Iindaba ezimnandi zezona zininzi zezibulali-ntsholongwane ngaphandle onokuzithenga evenkileni zineli nqanaba le-bleach okanye utywala. Jonga nje kabini ukuba uqiniseke nge-100%, kwaye khumbula nje ukuba awabelani ngeentsholongwane naye nabani na ekhaya. Icandelo lokusebenzisa iiglavu xa ucoca, kwaye ukuba kunokwenzeka, ukulahla ezo glavu yonke imihla.

Ukujonga impilo yakho yengqondo

Ukuqhubela phambili kukuphambana yinto abantu abaninzi baseMelika abajongane nayo ngoku, kodwa kukho amanyathelo onokuwenza ukuze ube nokucoceka. Inye kuphela into endiyincomayo ngokubambelela kwishedyuli. Oko kuthetha ukuvuka ngexesha elifanayo yonke imihla, okunene ukuhlamba, ukunxiba. Ndinabahlobo abaninzi abaqhula malunga neepijama zabo zemini xa kuthelekiswa neepijama zabo zobusuku. Kodwa ngokwenene, ukutshintsha unxibe iimpahla zakho eziqhelekileyo zomsebenzi, utye ngamaxesha aqhelekileyo- ke ukutya ukutya kwakho ngamaxesha athile osuku-kunye nokuvumela uhlobo oluthile lomsebenzi, nokuba usekhaya okanye uphumela ngaphandle wedwa, ' Ugqirha Rajapaksa utshilo.

Idibeneyo: Usebenza njani ekhaya kunye nokugcina ibhalansi yomsebenzi-wobomi

'Oku kubaluleke kakhulu ukugcina kungekuphela nje imeko yokuzola, kodwa imeko yolawulo ngeli xesha lokungaqiniseki, le-topsy-turvy. Ngokwam ndiyathanda ukuvuka rhoqo kusasa kwaye xa ndilele ebhedini yam, ngaphambi kokuba ndiphume, cinga ngezinto ezintathu endinombulelo ngazo kwaye ndithatha ezintlanu ezicothayo, eziphefumlayo. Konke oku kuyakunceda ukugcina impilo yakho ngelixesha elinzima kakhulu.

Ukubaluleka kokuzilolonga

Ukufumana iindlela zokuzilolonga ngoku kunokuba ngumceli mngeni kuba uninzi lweejingi zivaliwe, kwaye nokuba azivalwanga kusenokwenzeka ukuba bekungafanelekanga ukuba uye kuzo. Kodwa kubaluleke kakhulu, ngakumbi ngeli xesha, ukugcina imisebenzi yomzimba. Siyazi ukuba imithambo ilungele impilo yethu iphela, amajoni omzimba ngokukodwa, kwaye kubaluleke kakhulu ekugcineni impilo yengqondo kunye nokunciphisa uxinzelelo, utshilo uGqirha Rajapaksa.

Idibeneyo: Ungazilolonga njani ngexesha lokuqhambuka kweCoronavirus- kwaye kutheni kufuneka

'Ke kufuneka wenze ntoni? Ewe, zininzi iividiyo zasimahla kwiYouTube okanye kwintambo ezinempilo okanye iiklasi zokudanisa. Bendisenza into eyahlukileyo yonke imihla. I-Hip-hop ngolunye usuku, salsa elandelayo. Ndiye ndaqonda ukuba andinguye umdanisi obalaseleyo, yinto endiyifundileyo ngeli xesha, kodwa bayonwabile kwaye ndiyitshisile iikhalori. Unokusasaza ezinye iiklasi zokomelela kwe-boutique, kukho ii -apps ezintle zoko. Kodwa ndikwacebisa ukuzama ukuphuma ngaphandle ngokwakho, ungasondeli kwisihlwele okanye abanye abantu kwaphela, kodwa ukuzama ukuthatha uhambo olukhawulezileyo, wenze ezinye izinto ngaphandle, uphume nje emoyeni omtsha kwaye wenze umsebenzi ngaphandle kuhle impilo yakho yengqondo.

Ukugcina ukutya okuSempilweni

Abantu abaninzi banexhala lokunqongophala kokutya. Iivenkile zokutya zixinekile okanye zigqibile ukubonelela, ngoko ke uninzi lwabantu lujolise ekugcineni ukutya kangangoko kunokwenzeka. Kodwa kubalulekile ukukhumbula ukuba ufuna ukugcina ukutya okufanelekileyo, kunye nokugcina ukutya okusempilweni ngoku kubaluleke ngakumbi kunangaphambili, kuba siyazi ukuba into esiyityayo ingayichaphazela impilo yethu kunye nokuzikhusela. Ke ndifuna ukukhuthaza ukuba unamathele, kangangoko unakho, ukutya okukhulisa umzimba njengeziqhamo kunye nemifuno ephezulu kwii-antioxidants, ukutya okune-omega-3 fatty acids, izinto ezinje ngee-walnuts kunye nentlanzi ukuba ungayifumana . Kwaye uyazi, ukutya okubandayo akukho konke akulunganga kuwe. Ngapha koko, ungayibamba imifuno ukuze ihlale ixesha elide, utshilo uGqirha Rajapaksa.

Idibeneyo: Oku kupholayo okuSebenzayo kuyakugcina ukutya kwakho okukhenkcekileyo kungahambi kakubi

Unokuthenga imifuno emitsha enobomi obude obude. Izinto ezinje ngeeapile kunye nebeet kunye neminqathe, iitapile. Ezi zizinto ezinokuhlala iinyanga ezininzi kwifriji yakho. Ke qiniseka ukuba ubandakanya iziqhamo kunye nemifuno, ngakumbi imifuno eluhlaza, enamagqabi ekutyeni kwakho, ukuba kunokwenzeka, yonke imihla. Amantongomane sesinye isidlo esimnandi kakhulu, kwaye kukho amandongomane athile aneeprotheyini eziphezulu kunye nomgangatho ophezulu we-antioxidant. Kananjalo bayahlutha kakhulu, ke amandongomane ambalwa anokukugcina ugcwele njenge snack ixesha elide kunengxowa egcwele iichips, umzekelo.

Kutheni le nto ukutya kubalulekile?

Ukuba uyazibuza ukuba into oyityayo ichaphazela njani amajoni akho omzimba, kuya kufuneka uyazi ukuba uninzi lwamajoni ethu omzimba asekwe emathunjini ethu. Kungenxa yoko le nto kubaluleke kakhulu ukutya ukutya okukhuthaza ngokwenene i-microbiome, 'utshilo uGqirha Rajapaksa. Ezo bhaktiriya ziphilileyo, zilungile zihlala emathunjini akho ukuze zikuncede ekuveliseni uhlobo oluchanekileyo lweeseli zokuzikhusela kwizifo zakho.

Ndazi Njani ukuba Ndihlala ndisempilweni?

Eminye imiqondiso yokujonga ukuba awutyi nyani ukutya okufanelekileyo okanye ukusebenzisa indlela eyiyo yimvakalelo yokonqena. Ke uziva nje amandla asezantsi, awunawo amandla afanayo oqhele ukwenza. Ukuba uqaphela iinwele zakho zoma kancinci kunesiqhelo, ulusu lwakho lubonakala lomile, iinzipho zakho ziba krakra, ziyaphuka ngokulula, ezi zinto zinokubonakalisa ukungondleki, kwaye ufuna ukuqinisekisa ukuba ujonge kwisidlo sakho, kwaye ufumana zonke izondlo ozifunayo, utshilo uGqirha Rajapaksa. Kwaye eli ingalixesha, ukuba awukenzi, ukuqala ukuthatha imultivitamin. Ndidla ngokukhetha abantu ukuba bafumane iivithamini kunye neeminerals ngokutya kwabo, kodwa ukuba indlela otya ngayo inciphile ngoku, awunakufikelela kukutya okuqhelekileyo oqhele ukukufumana, ayisiyombono imbi ukuthatha nje multivitamin ngokunjalo.