Enyanisweni, akufanele siphumelele ukuveliswa kwemboni yonyango kwaye sibe nethemba elizodwa kwimisebenzi yokuvula imihla ngemihla - isalathisi singadalwa ngokuzibandakanya rhoqo kwaye kungabikho ezinye iindlela. Kodwa ukwenzela ukuba uqeqeshe kwaye uhlaziywe rhoqo, kufuneka udale inkqubo yakho yoqeqesho yokutshisa amafutha kwaye ungaphambuki kwizicwangciso ezicwangcisiweyo.
Inkqubo yokusebenza yokutshisa amafutha
Ukugijima ngenye yezona zikhethwa kakhulu kunye nezithengiyo zokunciphisa umzimba , nangona kunjalo, ukwenzela ukuba le mphulo ikhona ekuqeqesheni kwakho, kufuneka usebenze ngokufanelekileyo.
Iprogram yoqeqesho yokusetyenziswa kwamafutha atshwayo yenzelwe iinyanga eziliqela-kulindeleke ukuba utshintsho kumzimba lube emva kweenyanga ezi-3, kodwa isiphumo siya kuba sigxina, kwaye uya kuphucula impilo ngokunyanisekileyo.
Amanyathelo oqeqesho lwenkqubo yokutshisa amafutha:
1. Inyanga yokuqala:
- Yenza yonke imihla, imizuzu eyi-15;
- Ummandla wentshukumo - 50-60% yeyona ndawo;
- Injongo yesigaba kukulungiselela izicathulo zomzimba, i-cardiovascular and respiratory system yokunyusa imithwalo;
- "Ukuhlolwa" - emva kokuphela kwenyanga, yenza ikhefu leentsuku ezi-2 kwaye ungasebenzisi konke, uphumelele ukuvavanya - ulungiselele uqeqesho lwemizuzu engama-25, eya kuba nemizuzu eyi-8 yokusebenza ngokukhawuleza ngokukhawuleza, imizuzu eyi-15 yokusebenza ngesivinini esiphezulu, imizuzu emithathu yokuhamba ngokukhawuleza;
- ukuba uziva ukhululekile, uye kwinqanaba lesibini, ukuba kungenjalo, qhubela phambili ulawulo lwentlalo.
2. Iinyanga ezimbini neyesithathu :
- eqhuba kathathu ngeveki;
ubude imizuzu engama-25, imizuzu eyi-8 yokufudumala okufudumeleyo, imizuzu eyi-15 kwindawo ekujoliswe kuyo (60-70% yezinga eliphezulu lentliziyo), imizuzu emithathu yokuhamba ngokukhawuleza; - ekugqibeleni kwakhona "ukuhlolwa".
3. Ukususela kwinyanga yesine ukuya kumyinge :
- ukuqhuba umncintiswano ukukhupha ukuya kwi-45-50 imizuzu;
- ugijima kathathu ngeveki;
- indawo ekujoliswe kuyo (malunga ne-70% yezinga eliphezulu lentliziyo) ihlala imizuzu engama-45 yokusebenza.
Kulo nqanaba lesithathu kwaye kufuneka kubekho utshintsho oluphawulekayo kumfanekiso wakho.