Ukuba kukho umntu kusapho lwakho onesifo sokudakumba , okanye ixhala , usenokuba uzibuza, "Hayi bo, ingaba nam ndiza kuyifumana le nto?" Olu luloyiko nengxaki kubantu abaninzi. Ke namhlanje, masithethe malunga nokuba ezi meko zengqondo zibangelwa lufuzo ngokwenene na, yintoni impembelelo yezakhi zofuzo, kunye nento esinokuyenza ukunciphisa lo mngcipheko.
Luthini uphando?
Njengoko oogqirha bephanda oku, bafumanise ukuba ukudakumba kunye nokuxhalaba kunezinye izinto ezidityaniswe kwimfuza. Enye yezona ndlela zibalaseleyo abafumene ngazo oku kukufunda ngamawele.
Khawucinge nje, kukho amawele amabini afanayo. Izakhi zofuzo zabo ziyafana nge-100%. Ukuba sithatha olunye uhlobo lwamawele (amawele azalwa ngabazali), izakhi zofuzo zabo ziyafana nge-50% kuphela, njengabantakwabo abaqhelekileyo. Into enye ebonwe kuphando kukuba ukuba elinye lamawele afanayo lifumana uxinzelelo okanye ixhala, elinye linokuba nalo, kunolunye uhlobo lwamawele. Oku kusibonisa ukuba kukho impembelelo yezakhi zofuzo kwezi meko.
Kodwa into ebalulekileyo apha kukuba akukho gene inye efunyenweyo ebangela ukudakumba okanye ixhala . Oku kuthetha ukuba kunzima ukuchaza ngqo indlela oku kudluliselwa ngayo kwizizukulwana ngezizukulwana.
Kusenokwenzeka ukuba utyekelo lomntu, okanye umngcipheko, kwezi meko uyanda ngenxa yokudityaniswa kwezakhi zofuzo ezahlukeneyo ezivela kubazali bobabini. Kodwa oogqirha abakakwazi ukusho ngokuthe ngqo ukuba zeziphi izakhi zofuzo ezidibanayo ukuze zibangele oku.
Kwakhona, eyona nto ibalulekileyo ekufuneka uyikhumbule kukuba akukho sifo sibangelwa zi-genes zodwa . Indawo ohlala kuyo, indlela ophila ngayo, kunye namava ojongene nawo nawo adlala indima enkulu koku. Ngenxa yokuba abantu kusapho babelana ngezi zinto, ngamanye amaxesha kunzima ukwahlula nokuchonga ukuba imbangela yesifo zii-genes okanye ezi ezinye izinto. Ngoko ke isenokuba yindibaniselwano yomngcipheko we-genetic kunye nezinye izinto ebomini.
Ukuba kukho umntu kusapho lwakho onale ngxaki...
Ukuba kukho umntu kusapho lwakho onale meko, ubudala bubungqina bokuba isenokuba yimfuza. Umzekelo, ukuba umntu unesifo sokudakumba okanye ixhala ngaphambi kokuba afikelele kwiminyaka engama-20 , amathuba aphezulu okuba namanye amalungu aloo ntsapho nawo abe nale meko. Ngamafutshane, xa umntu eselula eba nale meko, kokukhona kunokwenzeka ukuba idluliselwe kwizizukulwana ngezizukulwana.
Oku akuthethi ukuba ukuba umntu uba nayo xa sele ekhulile, ayilofuzo. Nangona kunjalo, uninzi lwexesha, iimeko ezintsha zolu hlobo zenzeka emva kweminyaka engama-20, ezinxulumene neziganeko ezibuhlungu ebomini, uxinzelelo olugqithisileyo, njl.
Kwakhona, ukuba ilungu losapho elisondeleyo , njengomama, utata, umnakwenu, okanye udadewenu, linale meko, nawe usengozini enkulu. Le ngozi iphezulu kunokuba unesihlobo esikude.
Zeziphi iimpawu ekufuneka uziqaphele?
Nokuba kukho umntu kusapho onale ngxaki okanye akanayo, kubalulekile ukuba sonke siqaphele iimpawu zokudakumba kunye nokuxhalaba ukuze sikwazi ukuzazi ezi ngxaki kwangethuba size sifumane uncedo.
Sonke siziva sibuhlungu kwaye sisoyika ngamanye amaxesha. Yinto eqhelekileyo leyo. Kodwa xa iba yingxaki yempilo, idlulela ngaphaya koko.
| Iimpawu zoxinzelelo | Iimpawu zokuxhalaba |
|---|---|
| Ukuziva ungenathemba ngayo yonke into | Ndihlala ndiziva ndixhalabile kwaye ndinoloyiko |
| Ukungabikho kwamandla | Uhlaselo loloyiko |
| Ukukhawuleza ukucaphuka, ukucaphuka | Ukubetha kwentliziyo ngokukhawuleza, ukuphefumla ngokukhawuleza |
| Ukulahlekelwa ngumdla kwizinto obukade uzonwabela | Ukungalali ebusuku, ubunzima bokulala |
| Utshintsho olukhawulezileyo kubunzima bomzimba (ukwanda okanye ukwehla) | Iingxaki zenkqubo yokugaya ukutya ezifana neentlungu zesisu |
| Ubunzima bokugxila | Ukuphepha izinto okanye iindawo ezibangela ixhala |
Ukuze kufunyaniswe ukuba unesifo sokudakumba, ezi mpawu kufuneka zibekho ubuncinane iiveki ezimbini ngexesha . Iimpawu zokuxhalaba zinokufana kakhulu.
Xelela ugqirha wakho ngale nto.
Ukuba kukho umntu kusapho lwakho onesifo sokudakumba okanye ixhala, kubalulekile ukuxelela ugqirha wakho . Njengokuba ubuya kuxelela ugqirha wakho ngembali yosapho lwakho yesifo seswekile okanye uxinzelelo lwegazi oluphezulu. Asinto yokuba neentloni ngayo. Olu lwazi luya kunceda ugqirha wakho ukuba ayiqonde ngcono impilo yakho.
Akukho ndlela yokuthintela ukudakumba kunye nokuxhalaba i-100% yexesha. Nangona kunjalo, zininzi iindlela onokunciphisa ngazo uxinzelelo lwakho kwaye uzinyamekele. Le mikhwa ilungile kuwo wonke umntu. Ingakumbi ukuba kukho imbali yosapho olunjalo, ezi zinto zinokunceda kakhulu ekuthinteleni imeko ukuba ingabi mandundu.
Iingcebiso ezisebenzayo zokunciphisa umngcipheko
Ukuba usengozini yezi meko, kukho izinto onokuzenza ukuze uzikhusele kwezi meko kunye nakwesiphi na isifo esinzima.
1. Cinga ngeNgcebiso
Musa ukulinda ude ube nengxaki, bonana nomcebisi olungileyo kwangethuba. Emva koko ungafunda izakhono ozidingayo ukulawula iimeko ezinokubangela ukudakumba okanye ixhala. Baxelele ngembali yosapho lwakho. Ukuba kuyimfuneko, cela ugqirha wakho ukuba akuthumelele isalathiso kwingcali elungileyo.
2. Lumka ukutya kwakho
Ukutya okunempilo nokulungileyo kubalulekile emzimbeni wakho nasengqondweni yakho. Qiniseka ukuba ufumana ezaneleyo ezi zondlo:
- Ii-omega-3 fatty acids : Ezi zifumaneka kwiintlanzi ezifana nesalmon, tuna, mackerel, herring , flaxseed, kunye ne pumpkin seeds, ezi zibalulekile ekusebenzeni kakuhle kwengqondo.
- Iivithamini ze-B: Ukudakumba kuxhaphakile kubantu abangenazo iivithamini ze-B. Ukutya okufana nemifuno eluhlaza, iimbotyi, iilentili, iinkozo ezipheleleyo, amantongomane, iziqhamo, inyama, kunye namaqanda kuqulethe iivithamini ze-B.
- IVithamin D:Kukho unxibelelwano phakathi kwamanqanaba aphantsi e-vitamin D kunye nokudakumba. Umzimba unokwenza i-vitamin D ngokuzibeka elangeni kusasa.
3. Nciphisa iswekile engeyomfuneko
Ukutya okuneswekile ngokwemvelo, njengeziqhamo, kunokunceda ukugcina amanqanaba amandla omzimba wakho. Kodwa zama ukunciphisa ukutya neziselo ozityayo ngeeswekile ezongeziweyo.
4. Yenza umthambo ube ngumkhwa.
Uphando lubonise ukuba umthambo unokunceda kwixinzelelo oluncinci ukuya koluphakathi. Kwakhona yindlela entle yokunciphisa uxinzelelo, ukukhulisa imvakalelo namandla, kunye nokugcina impilo yomzimba. Hamba, baleka, okanye wenze naluphi na umthambo owuthandayo ubuncinane imizuzu engama-30 ngosuku.
5. Lala ngokwaneleyo
Ukuxhalaba kunye nokudakumba kunokwenza kube nzima ukulala kakuhle ebusuku. Umntu omdala udinga umyinge weeyure ezisi-7-8 zokulala kakuhle ngobusuku .
6. Nciphisa utywala kunye ne-caffeine
Ukunciphisa ukusela utywala kunye ne-caffeine egqithisileyo (iti, ikofu) kunokunceda ekuthinteleni ukuhlaselwa luloyiko.
7. Gcina ubudlelwane obusempilweni
Abantu ebomini bakho, abahlobo kunye nosapho, banempembelelo enkulu kwindlela oziva ngayo. Beka phambili ubudlelwane obuhle obukukhuthazayo nobukuxhasayo.
Umyalezo Wokuya Ekhaya
- Nangona kukho impembelelo yemfuza kuxinzelelo kunye nokuxhalaba, yinto ebangela umngcipheko kuphela. Akukho siqinisekiso sokuba uza kuba nayo kuba nje kukho umntu kusapho lwakho owayenayo.
- Indlela ophila ngayo, indawo ohlala kuyo, kunye namava akho nawo anefuthe elikhulu koku.
- Qaphela iimpawu. Ukuba wena okanye umntu omaziyo unazo ezi mpawu, funa uncedo ngokukhawuleza.
- Thetha ngokukhululekileyo nogqirha wakho ngembali yempilo yengqondo yosapho lwakho.
- Ungayikhusela impilo yakho yengqondo ngokugcina ukutya okunempilo, umthambo, ubuthongo obaneleyo, kunye nobudlelwane obuhle.
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