Ngaba uziva udiniwe emva kosuku olude emsebenzini? Ngaba uvuka kusasa uzive ngathi awufumani mandla? Ngaba ngamanye amaxesha uzive umdala kuneminyaka yakho? Esi sisikhalazo esiqhelekileyo kubantu abaninzi njengoko besondela kwiminyaka ephakathi. Kodwa iindaba ezimnandi zezokuba, zininzi izinto ezilula esinokuzenza ukunyusa amanqanaba ethu amandla. Ezinye zezi zinto zinokunceda nokulawula inkqubo yokwaluphala. Ngoko ke, masithethe ngendlela yokuzalisa itanki yakho yamandla xa ivakala ingenanto.
1. Qala ujonge ezinye izifo.
Amaxesha amaninzi, olu luvo lokudinwa oluqhubekayo, okanye oko sikubiza ngokuba yi- 'Ditigue' , lunokuba luphawu lwesinye isifo. Umzekelo , ukudinwa luphawu oluphambili kwizifo ezifana 'neSifo seswekile' , 'iSifo sentliziyo', 'iArthritis', 'i-Anemia' , ' iSifo seThyroid ' , kunye ne-'Sleep Apnea'.
Ngoko ke, ukuba uziva udiniwe ngendlela engaqhelekanga ngalo lonke ixesha, musa ukuyityeshela loo nto. Qiniseka ukuba ubona ugqirha wakho uze uthethe naye ngayo.
Ngokufanayo, amanye amayeza esiwasebenzisayo nawo anokubangela oku kudinwa. Ingakumbi amanye amayeza oxinzelelo lwegazi oluphezulu, amayeza e-allergies (Antihistamines), kunye namayeza asusa amanzi emzimbeni (Diuretics) anokubangela ukudinwa. Ukuba uqala ukuziva udiniwe emva kokuqala amayeza amatsha, yazisa ugqirha wakho ngaloo nto.
2. Nokuba uziva unqena ukuzilolonga, qhelisa!
Into yokugqibela ofuna ukuyenza xa udiniwe kukuzilolonga. Yinyani leyo. Usenokuba ucinga, "Ndingazilolonga njani xa ndidiniwe kangaka?" Kodwa uphando oluninzi lubonise ukuba ukuzilolonga, oko kukuthi, ukuzilolonga, kunyusa amanqanaba amandla emizimba yethu.
Xa sizilolonga, intliziyo, imiphunga kunye nemisipha yethu zisebenza kakuhle ngakumbi. Ngamafutshane, kufana nokunyusa ukonga amafutha emotweni.Emva koko uya kuba namandla angakumbi okwenza nawuphi na umsebenzi wosuku. Kwakhona, ukuzithemba kwabo bawenzayo umthambo kuya kwanda.
3. I-Yoga sisisombululo esifanelekileyo
Naluphi na uhlobo lokuzilolonga lulungile, kodwa i-yoga iluncedo kakhulu ekukhuliseni amandla. Kwisifundo saseBritane, abantu abathatha iklasi ye-yoga kanye ngeveki baxele ukuba ingqondo yabo icacile, banamandla, kwaye bazithembe emva kweeveki ezintandathu.
Akukabi lixesha lokuqalisa i-yoga. Abaphandi bafumanise ukuba xa abantu abaneminyaka ephakathi kwama-65 nama-85 ubudala besenza i-yoga kangangeenyanga ezintandathu, ulwaneliseko lwabo ebomini kunye namanqanaba abo amandla ewonke ayenyuka.
4. Ngaba usela amanzi aneleyo?
Ukuphelelwa ngamanzi emzimbeni yenye yezona zinto zisusa amandla kakhulu. Ukuphelelwa ngamanzi emzimbeni kunokunciphisa amandla akho okwenza imisebenzi yomzimba. Izifundo zibonisa ukuba abadlali abaphelelwe ngamanzi emzimbeni banengxaki yokugqiba umthambo wokuphakamisa iintsimbi. Ngoko khawucinge indlela umntu owenza imisebenzi yasekhaya elula aziva ediniwe ngayo xa ephelelwe ngamanzi emzimbeni.
Akuphelelanga apho, ukuphelelwa ngamanzi emzimbeni kunciphisa ukugxila kwethu kunye nokugxila kwethu.
Wazi njani ukuba usela amanzi aneleyo?
Kukho indlela elula yokwenza oku. Jonga umbala womchamo wakho. Ukuba umbala utyheli kancinci ukuya kwingca, luphawu oluhle olo. Kodwa ukuba umnyama, luphawu lokuba kufuneka usele amanzi amaninzi.
| Izinto ezibangela ukudinwa | Oko unokukwenza |
|---|---|
| Ingxaki yezempilo esisiseko (umz. isifo seswekile, i-anemia) | Nxibelelana nogqirha wakho ngoko nangoko ukuze ufumane icebiso. |
| Ukungazilolongi | Qala ukwenza into efana nokuhamba okanye i-yoga ubuncinane imizuzu engama-30 yonke imihla. |
| Ukuphelelwa ngamanzi emzimbeni | Sela malunga neeglasi ezisi-8-10 zamanzi imini yonke. Nika ingqalelo kumbala womchamo wakho. |
| Ukungalali ngokwaneleyo | Lala kwangethuba ukuze ulale iiyure ezisi-7-8 ubusuku ngabunye. |
5. Ukulala ngokwaneleyo kubalulekile.
Ukungalali kakuhle yeyona nto ibangela ukudinwa emini. Kukwanyusa umngcipheko weengozi. Isisombululo silula: lala kwangethuba ukuze ulale ubusuku bonke.
Uphando lubonise ukuba abantu abalala kakuhle ebusuku baziva benamandla kwaye bengadinwa kakhulu emini. Ukulala kakuhle ebusuku akusosisombululo sokudinwa nje kuphela, kodwa kukwaneenzuzo ezibalulekileyo zempilo. Kuthiwa abantu abaneminyaka eli-100 ubudala balala ngcono kunomntu oqhelekileyo.
Ukuba ngequbuliso awukwazi ukulala kakuhle ebusuku, thatha ubuthongo obufutshane emini. Nokuba ubuthongo obufutshane obumalunga nemizuzu eli-10 kwanele ukubuyisela amandla akho. Kodwa ungalali ngaphezu kwemizuzu engama-30, kuba oku kunokuphazamisana nokukwazi kwakho ukulala ngobo busuku. Kuthiwa ukusela ikofu emva kokulala kunokukunika amandla angcono nangakumbi.
6. Iingenelo zeoyile yeentlanzi (i-Omega-3)
Ii-omega-3 fatty acids, eziluncedo kakhulu entliziyweni, zikwanceda ekwandiseni ukuphaphama kwemizimba yethu. Ngokutsho kophando olwenziwe e-Itali, abantu abathathe ii-capsules ze-fish oil kangangeentsuku ezingama-21 baye banda ixesha labo lokuphendula ngengqondo. Bakwathi bazive benamandla ngakumbi kunangaphambili.
7. Sebenza ngokwewotshi yomzimba wakho
Abanye abantu baziva benamandla kakhulu kusasa. Sibabiza ngokuba “zii-morning larks.” Kukho abanye abaziva benamandla de kube semini nasebusuku. Sibabiza ngokuba “zii-night owls.”
Ezi pateni zamandla zemihla ngemihla emizimbeni yethu zimiselwa bubume bobuchopho bethu kunye nejini. Ezi sibiza ngokuba zii-circadian rhythms. Ngoko ke ukutshintsha ezi pateni kunzima kancinci. Ke ngoko, endaweni yokuzama ukuzitshintsha, kungcono ukuchonga isingqi sendalo somzimba wakho kwaye ucwangcise umsebenzi wakho ngokufanelekileyo. Sebenzisa imisebenzi enzima, imisebenzi efuna ingqalelo engakumbi, xa amandla akho ekwincopho yawo.
8. Ukunciphisa umzimba kakhulu kukunika amandla amaninzi.
Ukunciphisa umzimba kakhulu kunokukunika amandla angakumbi. Nokuba kuncitshiswa kancinci amafutha emzimbeni kunokuphucula indlela ovakalelwa ngayo, amandla, kunye nomgangatho wobomi bakho. Xa utyeba, uziva udiniwe ngakumbi. Xa unciphisa umzimba, uziva ulula kwaye amandla akho ayanda.
Ukuze wehlise umzimba, eyona ndlela ilungileyo kukulawula ubungakanani bokutya, ukutya ukutya okunesondlo, nokwandisa umthambo.
9. Yandisa inani lamaxesha otya ngawo ngemini uze unciphise umlinganiselo.
Abanye abantu banokuzuza ngokutya izidlo ezincinci ezininzi imini yonke. Ukutya izidlo ezincinci ezintlanu okanye ezintandathu ngosuku endaweni yesidlo esinye esikhulu kunokunceda ukugcina amanqanaba eswekile egazini lakho ezinzile.
Xa usitya ngale ndlela, khetha ukutya okuqulethe iinkozo ezipheleleyo kunye nezinye iicarbohydrate ezintsonkothileyo . Ezi zithatha ixesha elide ukugaywa kuneecarbohydrate ezicociweyo (ezifana nesonka kunye nepasta), ezinceda ekuthinteleni ukunyuka ngequbuliso kwamanqanaba eswekile egazini.
Kodwa khumbula, xa unyusa amaxesha okutya kwakho ngale ndlela, kufuneka ulumke malunga nobungakanani bokutya otyayo ngexesha elinye. Kungenjalo, unokufumana ubunzima.
Umyalezo Wokuya Ekhaya
- Ukudinwa okuzivayo rhoqo kunokuba luphawu lwengxaki ethile yempilo engaphantsi, ngoko ke ukuba awuqinisekanga, bonana nogqirha wakho kuqala.
- Utshintsho olulula kwindlela ophila ngayo njengokwenza umthambo, ukulala kakuhle, kunye nokusela amanzi aneleyo kunokwenza umahluko omkhulu kumanqanaba akho amandla.
- Mamela umzimba wakho. Yitya ukutya okunesondlo esifanelekileyo, lawula ubunzima obugqithisileyo, kwaye ucwangcise imisebenzi yakho ngokwemijikelo yamandla endalo yomzimba wakho.
- Akunyanzelekanga ukuba uphile ubomi bokudinwa rhoqo. Ngokuthatha amanyathelo alula, asebenzayo njengala, ungaphinda ufumane amandla akho alahlekileyo.
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