Izinhlobonhlobo zezimpawu eziphathelene nempilo engokomzimba nengqondo zivamile kubantu abanokuxilongwa kwe-thyroid. Phakathi kokunye, ukushintshashintsha kwesisindo somzimba, ukuzwela izinga lokushisa, ukukhathazeka, ukushintsha kwemijikelezo yabesifazane yokuya esikhathini, nokukhathala konke kungenzeka. Izenzo ezilandelayo zingenziwa ukuze kuzuzwe inhlalakahle evamile:

• Kubalulekile ukuhlanganisa ukudla okulinganiselayo nokuzivocavoca umzimba. Ukuze uthole indlela elinganiselayo, faka imifino, okusanhlamvu, amantongomane anempilo, imbewu, izithelo, iyogathi, ukudla kwasolwandle, amajikijolo kanye nemithombo yamaprotheni. Khuluma nomhlinzeki wakho wezempilo futhi ubazise ngezinqumo zakho zokudla. Ukwengeza, bheka noma yikuphi ukungezwani nokudla okungase kubhebhethekise ukugula kwakho. Kuyalulekwa ukugwema ukudla okugayiwe kanye nokudla okungenamsoco okunephesenti eliphezulu lemikhiqizo ecolisisiwe. Ukusetshenziswa kotshwala kufanele kube nomkhawulo noma kukhawulelwe ezigulini zegilo.
• Qala ukwakha uhlobo lwakho lokujima ngokujima okungenamsebenzi omncane. Ngaphambi kokuqala noma yimiphi imisebenzi, zama ukwelula kancane noma ukuhamba njengendlela yokuzifudumeza. Lapho uqala uhlelo lokuzivocavoca, inketho enkulu kakhulu eyemisebenzi enomthelela omncane.
• Qhubeka nesimiso sakho esivamile sokuzivocavoca. Ukuze wenze umzimba wakho unyakaze, cabanga ukumema abangani ukuthi bakujoyine ukuze uzivocavoce noma ubhalisele ikilasi elithakazelisayo. Ukudlala umculo omnandi kungase kukukhuthaze ukuthi uzilolonge. Ezinye izinketho zihlanganisa ukuhamba ngezinyawo ukuya ezindaweni ezingomakhelwane noma ukwenza ingadi. Imithombo iphinde ituse i-kayaking, ukushushuluza, noma ukuthatha izifundo zokugibela amahhashi njengezindlela ezijabulisayo zokwandisa ukuvivinya umzimba.
• Ukuzivocavoca kungase kunconywe ngokusekelwe ezintweni eziningana, njengempilo yomuntu, uhlobo lwegilo, kanye nezinjongo zempilo. Ukuzivocavoca okufaka i-yoga, ukubhukuda, ukugijima, ukugijima, ukuhamba ngokushesha, ukugibela ibhayisikili, i-Zumba, i-tai chi, nokuqeqeshwa kwamandla kuyalulekwa ngochwepheshe. Umzimba wakho uzozizwa unamandla ngokwengeziwe ngenxa yalokho. Khetha imisebenzi yomzimba othanda ukuyenza. Ukwakha uhlobo lwemithi, ungazama nokuhlanganisa izinhlobo ezahlukene zokujima.
• Nikeza ukuphumula okwanele kanye nokulala okuzolile okubaluleke kakhulu ukusiza ekwelapheni komzimba. Lokhu kuzosekela ukugcinwa kwamazinga wamandla kanye nokukhuthaza ukusebenza okusebenzayo kwansuku zonke.
• Ngokuvamile, ukuphila ngendlela enempilo kungasiza ekulawuleni izinkinga ezihlobene negilo futhi kuthuthukise inhlalakahle evamile. Akubandakanyi nje ukuvivinya umzimba kuphela kodwa futhi nokwehlisa amazinga okucindezeleka komzimba wakho. Zibandakanye emisebenzini yokunciphisa ingcindezi efana nokwenza ijenali, izivivinyo zokuphefumula, ukuzindla, nokulalela umsindo omhlophe.

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https://www.news18.com/lifestyle/health-and-fitness-thyroid-health-and-exercise-strategies-for-physical-activity-and-wellness-8904622.html