Phakathi kosuku oluxakekileyo, ngaba uyawavala amehlo emva kwesidlo sasemini? Ngaba uziva ngathi awunawo amandla aseleyo emzimbeni wakho, kwaye uziva ngathi ulala esitulweni sakho? Ngeli xesha, abantu abaninzi bayabaleka ukuya kusela ikomityi yekofu, iti, okanye uhlobo oluthile lwesiselo esinamandla . Abanye batya into emnandi njengetshokholethi okanye iibhisikithi. Inyaniso kukuba, zikunika amandla amancinci ngelo xesha. Kodwa oko kungokwexeshana. Xa loo mandla akhawulezileyo ephela, uziva udiniwe ngakumbi kunangaphambili.
Into ebalulekileyo kukufumana izisombululo ezizinzileyo ezinokugcina amanqanaba ethu amandla ehambelana imini yonke, endaweni yokuxhomekeka kwiswekile kunye ne-caffeine.
Ngoko ke, namhlanje siza kuthetha ngeendlela ezili-10 ezilula ezinokwenziwa ngaphantsi kwemizuzu eli-10 ukuphelisa ubuthongo nokudinwa okuhlala kukwenza udinwe, nokukugcina uhlaziyekile kwaye unamandla imini yonke.
Iindlela ezili-10 ezilula zokuvuselela umzimba wakho
Nazi ezinye izinto ezilula onokuzizama. Ukuba uzenza umkhwa, uya kubona umahluko omkhulu ebomini bakho.
1. Yitya isidlo sakusasa njengenkosi!
Abantu abaninzi abadli isidlo sakusasa kuba bexakekile. Leyo yeyona mpazamo inkulu abayenzayo. Uphando lufumanise ukuba abantu abatya isidlo sakusasa esinesondlo yonke imihla abaxinezelekanga kakhulu kwaye badiniwe kunabo bangadli isidlo sakusasa. Kodwa into oyityayo ngesidlo sakusasa nayo ibalulekile. Endaweni yebhanisi elimnandi okanye ipastry, yitya ukutya okunefayibha eninzi . Umzekelo, i-oats porridge okanye i-kurakkan talapa zilungile kakhulu. Olu hlobo lokutya lulawula indlala yakho kude kube semini. Kuba nokuba ulambile, umzimba wakho uziva udiniwe.
2. Yolula umzimba wakho kancinci (yoga)
I-Yoga yindlela entle yokunciphisa uxinzelelo. Kwi-yoga, sisebenzisa iindlela ezahlukeneyo zokuma kunye neendlela zokuphefumla nzulu. Kufana nokudibanisa umthambo kunye nokucamngca. Nokuba awukwazi ukwenza ii-yoga poses ezintsonkothileyo, ukolula imizuzu emi-5 ukuya kweli-10 into yokuqala kusasa okanye ngexesha lomsebenzi kwanele. Oku kuphucula ukujikeleza kwegazi emzimbeni kwaye kukhulula ingqondo.
3. Cula ingoma oyithandayo ngokuvakalayo!
Oku kumnandi kancinci. Xa udlala ingoma oyithandayo uze uyicule ngokuvakalayo, ufumana ulonwabo olukhulu lwengqondo. Kwakhona, oku kunciphisa izinga leehomoni zoxinzelelo emzimbeni wakho. Ngoko ke, xa useofisini, kuya kuba nzima ukukwenza kuba abanye baya kukujonga bemangalisiwe. Kodwa zama oku ekhaya okanye xa uqhuba wedwa. Uya kuziva ukhululekile ngendlela emangalisayo!
4. Sela iglasi yamanzi
Ukuphelelwa ngamanzi emzimbeni, okubangelwa kukunqongophala kwamanzi emzimbeni, yeyona nto ibangela ukudinwa nokulala. Akukho mthetho uthi kufuneka usele iiglasi ezisi-8 zamanzi ngosuku. Kodwa kufuneka usele amanzi amaninzi kangangoko umzimba wakho uwadingayo. Ukuba awunxanwanga kwaye umchamo wakho unombala okhanyayo,Oko kuthetha ukuba unamanzi aneleyo emzimbeni wakho. Gcina ibhotile yamanzi edesikeni yakho. Vuka rhoqo emva kweeyure ezimbalwa usele amanzi. Nokuba uhambahamba nje kuya kukunceda unciphise ukozela kwakho.
5. Yitya amandongomane (Yiba ngamandongomane!)
Yitya amantongomane afana nee-almond, amantongomane, kunye nee-cashews. Ezi zizityebi kwi -magnesium kunye ne-folate, izondlo ezimbini ezibalulekileyo ekuveliseni amandla kunye neeseli. Xa ungenazo ezi zondlo, ungaziva udiniwe ngalo lonke ixesha.
| Indlela yokufumana amandla akhawulezileyo | Inzuzo yayo |
|---|---|
| Isidlo sakusasa | Igcina amandla imini yonke kwaye ilawula indlala. |
| Sela amanzi | Iphelisa ukudinwa kunye nokozela okubangelwa kukuphelelwa ngamanzi emzimbeni. |
| Umthambo omfutshane | Iyavuselela kwaye ijikeleze igazi elineoksijini emzimbeni wonke. |
| Isidlo esilula esinempilo | Igcina amanqanaba eswekile egazini ezinzile kwaye inika amandla engqondweni. |
6. Ivumba lesinamon.
Abanye abantu bathi ukuphefumla intonga yesinamoni kunokunceda ekunciphiseni ukudinwa nokubenza bazive benamandla ngakumbi. Ukuba awunayo isinamoni kufutshane, zama ukusebenzisa igqabi lepeppermint okanye itshungama etshicayo enencasa yemint. Ivumba elimnandi lemint linokunceda ekunciphiseni ukudinwa kwabanye abantu. Kufuneka uphando oluthe kratya ukuqinisekisa indlela la mavumba achaphazela ngayo amanqanaba ethu amandla, kodwa yinto elula ekufuneka uyizame.
7. Shukumisa umzimba wakho, sebenza!
Ukuzilolonga kukhuthaza amandla ngokwendalo. Nanini na xa uzilolonga, igazi elinomoya-mpilo omninzi liphampa entliziyweni yakho,Ihamba ngokukhawuleza iye kwiimisipha nasebuchotsheni. Oku kukunika amandla akhawulezileyo. Nokuba ungachitha imizuzu eli-10 ngosuku, ukuyenza umkhwa kuya kukunceda ugcine amandla akho ephezulu. Hamba kancinci xa uthetha efowunini, khwela izitebhisi endaweni yelifti. Hambahamba kancinci nanini na xa kunokwenzeka.
8. Zive elangeni
Uphando lubonise ukuba ukuhamba nje imizuzu embalwa ngaphandle ngemini enelanga kunokuphucula indlela ovakalelwa ngayo, inkumbulo, kunye nokukwazi kwakho ukufunda izinto ezintsha . Ukuphuma ngaphandle kunokukhulisa nokuzithemba kwakho. Ukuba awukwazi ukuphuma eofisini, ubuncinane vula amakhethini uze uvumele ukukhanya kungene egumbini lakho.
9. Yitya ukutya okunesondlo
Ingqondo yakho ifuna amandla ukuze isebenze kakuhle. Xa iswekile yakho egazini iwela, ukusebenza kwengqondo yakho kuyehla, kwaye uzive ucotha. Ngoko ke xa uziva ulele, thatha isidlo esiza kukunika amandla aneleyo usuku lonke. Isidlo esincinci esineeproteni kunye nee-carbohydrate ezitsha kancinci singcono. Umzekelo, ibhanana enamandongomane, okanye iqhekeza lesiqhamo elineyogathi, licebo elihle.
10. Chitha ixesha nabahlobo abakhayo nabanamandla.
Iimvakalelo ziyasulela kakhulu. Xa uchitha ixesha nabantu abasoloko benombono ombi kwaye bekhalaza ngayo yonke into, bayakuchitha amandla. Kodwa abantu abasoloko bonwabile kwaye benomdla bakunika amandla amaninzi kunye namandla. Ngoko ke, hlala kude nabo bachitha amandla akho kwaye uchithe ixesha elingakumbi nabantu abakwenza uzive ulungile kwaye wonwabe.
Zama ukufaka ezi ndlela kwimisebenzi yakho yemihla ngemihla. Aziyi kukunika nje amandla akhawulezileyo, kodwa ziya kukunceda kakhulu ekukuncedeni uphile ubomi obusempilweni nobunamandla ngakumbi ekuhambeni kwexesha. Ukuba uqhubeka uziva udiniwe nangona usenza ezi zinto, kungcono ukubona ugqirha wosapho lwakho ukuze akunike ingcebiso .
Umyalezo Wokuya Ekhaya
- Kuphephe ukuthembela kwiziselo ezineswekile okanye ezine-caffeine ukuze ufumane amandla akhawulezileyo, kuba zibonelela ngesisombululo sexeshana.
- Qiniseka ukuba utya isidlo sakusasa esinefayibha eninzi nesondlo yonke imihla.
- Gcina amanqanaba afanelekileyo omanzi emzimbeni wakho. Sela amanzi amancinci imini yonke.
- Ukuzilolonga okufutshane kwemizuzu eli-10-15 okanye iseshoni yokuzolula yonke imihla yindlela entle yokuhlaziya umzimba nengqondo.
- Yitya izidlo ezisempilweni ezineeproteni kunye neecarbohydrate ukuze ugcine amanqanaba eswekile egazini lakho ezinzile.
- Ukuba udinwe kakhulu ixesha elide, kubalulekile ukufuna ingcebiso kagqirha, kuba oko kunokuba luphawu lwenye imeko yezonyango.
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