Kule mihla, igama elithi 'uxinzelelo' yinto esiyiva rhoqo, kwaye kubonakala ngathi ibe yinxalenye yobomi bethu, akunjalo? Ngenxa yako konke oku, umsebenzi eofisini, iingxaki ekhaya, imfundo yabantwana, iingxaki zemali ... Sele kuyinto eqhelekileyo ukuziva umthwalo omkhulu entlokweni zethu kunye noxinzelelo olukhulu ezintliziyweni zethu. Xa olu xinzelelo lwengqondo lusanda, alupheli nje kuphela. Luqala nokubangela izifo ezahlukeneyo emizimbeni yethu. Sihlala sineentloko ezibuhlungu, sizive singenabomi, asikwazi ukulala kakuhle, kwaye sicaphuke. Ngamaxesha anje, uninzi lwethu lucinga ukuba singakunciphisa oku ngokuthatha amayeza okanye ukulala. Kodwa ubusazi ukuba isisombululo esilungileyo, sendalo, nesexesha elide solu xinzelelo lwengqondo singaphakathi emizimbeni yethu? Oko kukuzilolonga.
Ukuzilolonga kunciphisa njani uxinzelelo ngokwenene?
Sonke siyazi ukuba ukuzilolonga kuluncedo kuthi. Kodwa kunciphisa njani uxinzelelo? Isayensi engasemva kwako ilula kakhulu.
Cinga ngako oku, xa sizilolonga, oko kukuthi, xa sihamba, sibaleka, okanye sidanisa de sibile, ingqondo yethu ivelisa iikhemikhali ezikhethekileyo kakhulu. Ezi sizibiza ngokuba zii-endorphins . Ezi zibizwa ngokuba 'zii-hormones zokuziva kamnandi' . Njenge-painkiller, ezi endorphins zinciphisa uxinzelelo kunye nosizi ezingqondweni zethu kwaye zizisa ulonwabo kunye nokuphumla ezingqondweni zethu. Uyakhumbula indlela oziva ukhululekile ngayo emva kokuzilolonga nzima? Oku kungenxa yezi endorphins.
Ngokufanayo, ukuzilolonga kunceda ekunciphiseni inqanaba 'le-stress hormone' ebizwa ngokuba yi -cortisol, eyimbangela ephambili yoxinzelelo. Ngoko ke, nangona inyusa ii-happy hormones kwelinye icala, ikwanciphisa ii-stress hormones kwelinye icala, okwenza ukuzilolonga kube sisixhobo esihle sokulwa noxinzelelo.
Ezinye izibonelelo ezintle zokuzilolonga!
Ukongeza ekunciphiseni uxinzelelo, ukuzilolonga rhoqo kuneenzuzo ezininzi emzimbeni nasengqondweni yethu. Makhe sijonge ezinye zezona zibalulekileyo.
| Inzuzo | Ngamagama alula... |
|---|---|
| Busuku benzolo. | Ngaba unengxaki yokulala ebusuku ngenxa yoxinzelelo? Ukuzilolonga rhoqo kunokukunceda ulale ubuthongo obunzulu nobonwabisayo. |
| Impilo yentliziyo | Ilawula uxinzelelo lwegazi oluphezulu kunye namanqanaba e-cholesterol kwaye inciphisa umngcipheko wesifo sentliziyo. |
| Ukomelela kwamandla omzimba | Nangona ekuqaleni kunokuvakala kudinisa, ukuba uqhubeka nokwenza njalo, uya kuziva uhlaziyekile kwaye unamandla imini yonke. |
| Ukulawula ubunzima bomzimba | Inceda ukugcina ubunzima obusempilweni, nto leyo ebaluleke kakhulu kwimpilo yengqondo. |
| Ukuqinisa amajoni omzimba | Yomeleza amajoni omzimba ukuze akhuseleke kwiingqele kunye nokukhwehlela rhoqo. |
| Ukuzithemba okwandisiweyo | Xa umzimba wakho usempilweni kwaye uziva ngathi ungenza into ethile, uzive ulungile kwaye uzithembe. |
| Ubuchule bokuvuma | Ukuzilolonga kufana nokucamngca ngentshukumo, nto leyo ephucula amandla okugxila nokugxila. |
Luluphi ulwalamano phakathi kokubila kunye nokuzikhusela komzimba?
Abanye abantu bacinga ukuba ukubila kakhulu yeyona ndlela ilungileyo yokuzilolonga kwaye kutshisa amafutha amaninzi. Oko akuyonyani ngokupheleleyo. Umsebenzi ophambili wokubila kukupholisa umzimba, nto leyo efudumeza ngexesha lokuzilolonga. Ubungakanani bokubila okuvelisayo buxhomekeke kwizinto ezifana nohlobo lomzimba wakho kunye nobushushu bendawo ohlala kuyo.
Kodwa ukungakhuseleki komzimbaLe nkqubo inxulumene ngokuthe ngqo nomthambo. Ubusazi? Umthambo ophakathi , njengokuhamba ngokukhawuleza imizuzu embalwa, uqinisa okwethutyana iiseli zomzimba ezilwa nezifo. Oku kunokukunceda ungaguli rhoqo.
Kodwa khumbula, ukuzilolonga kakhulu, ngaphaya kwamandla omzimba wakho, kunokuba nefuthe elichaseneyo. Kunokwenza buthathaka amasosha omzimba wakho kwaye kwandise umngcipheko wokugula. Ngoko ke kungcono ukwenza yonke into ngokulinganisela.
Ungayikhetha njani indlela efanelekileyo yokuzilolonga ukuze uthi 'Sala kakuhle' xa uxinezelekile?
Lo ngumbuzo obaluleke kakhulu. "Luhlobo luni lomthambo endifanele ndiwenze?" Akukho mthambo ufanayo. Abanye abantu bathanda ukubaleka, abanye bathanda ukudanisa. Eyona nto ibalulekileyo kukukhetha into oyithandayo kwaye onokuqhubeka uyenzayo .
Ukuzilolonga ngentliziyo/ngemithambo yegazi
Ezi zizinto zokuzilolonga ezinyusa isantya sentliziyo yakho kunye nesantya sokuphefumla. Zilungile kakhulu ekuveliseni ii-endorphins.
- Ukuhamba ngokukhawuleza
- Ukubaleka okanye ukubaleka
- Ukuqubha
- Ukukhwela ibhayisekile
- Ukudanisa ingoma
Uqeqesho lwaMandla
Ezi zinto ziyazomeleza izihlunu. Xa izihlunu ziqinile, imetabolism yomzimba ikhawuleza.
- Ukuphakamisa iintsimbi
- Ukuzilolonga umzimba okufana nokutyhala ii-push-ups kunye nokugoba
- Ukusebenzisa iibhendi zokumelana
Ukuzilolonga ngengqondo nomzimba
Ezi zilungile kakhulu ekunciphiseni uxinzelelo kuba zidibanisa ukuma komzimba, ukuphefumla, kunye nokucamngca.
- I-yoga
- I-Tai Chi
- IiPilates
Kulungile, ngoku uqala phi?
Musa ukucinga ukuba lukhulu. Akunyanzelekanga ukuba uye ejimini. Qala kancinci.
1. Qala kancinci: Beka ecaleni imizuzu eli-15-20 ngosuku, iintsuku ezi-3 ngeveki. Xa sele ingumkhwa, yongeza ixesha kancinci kancinci.
2. Yenza umkhwa: Ukuba kunokwenzeka, yenza umthambo ngexesha elifanayo yonke imihla. Ukwenza oku kusasa kuya kukunceda uhlale unamandla imini yonke.
3. Ungalibali ukuzifudumeza nokuzipholisa:Kubalulekile ukuzifudumeza imizuzu emi-5 ngaphambi kokuba uqale umthambo uze uzipholise emva koko. Oku kunokunceda ukuthintela ukwenzakala.
4. Mamela umzimba wakho: Ukuba uziva ungakhululekanga okanye uneentlungu, musa ukuzinyanzela . Phumla kancinci.
5. Funa ingcebiso kagqirha: Ukuba unesifo esinganyangekiyo, esifana nesifo sentliziyo, isifo seswekile, okanye ukutyeba kakhulu, okanye ukuba ungaphezulu kweminyaka engama-40 kwaye awukaze uzilolonge ngaphambili, kungcono kwaye kukhuselekile ukuthetha nogqirha wakho ngaphambi kokuba uqalise inkqubo entsha yokuzilolonga.
Umyalezo Wokuya Ekhaya
- Uxinzelelo luyingxaki kubantu abaninzi namhlanje. Ukuzilolonga yindlela enamandla neyokwemvelo yokujongana nalo.
- Xa sizilolonga, ingqondo yethu ivelisa 'iihomoni zovuyo' (ii-endorphins) kwaye inciphisa amanqanaba 'eehomoni zoxinzelelo' (i-cortisol).
- Akunyanzelekanga ukuba uye ejimini ukuze uzilolonge. Nokuba uhamba ngokukhawuleza, udansa ekhaya, okanye ukulima igadi ziindlela ezilungileyo zokuzilolonga.
- Eyona nto ibalulekileyo kukukhetha into oyithandayo kwaye onokuthi uqhubeke uyenzayo.
- Qala kancinci, mamela umzimba wakho, uze undise ixesha lakho lokuzilolonga kancinci kancinci.
- Ukuba uneengxaki zempilo, kubaluleke kakhulu ukuthetha nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga.
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