"Kutheni ndisoloko ndibanjwa ngumkhuhlane?" "Ndiziva ndidiniwe kakhulu, ndiziva ngathi andinamandla..." Ngaba uhlala ucinga izinto ezinje? Mhlawumbi ukhe waziva ukuba ubanjwa zizifo ngokukhawuleza kunabahlobo bakho. Isizathu esiphambili soku singaba yindlela ophila ngayo, oko kukuthi, imikhwa yakho yemihla ngemihla. Umzimba wethu unenkqubo yokuzikhusela emangalisayo. Siyibiza ngokuba yinkqubo yokuzikhusela. Njengomkhosi okhusela ilizwe, le nkqubo ilwa neentsholongwane kunye neentsholongwane ezivela ngaphandle kwaye isisindisa kwizifo. Ngoko ke, lo 'mkhosi' unokwenziwa buthathaka yimikhwa yethu emibi, kwaye uqiniswe yimikhwa elungileyo. Makhe sibone ukuba zeziphi imikhwa echaphazela amasosha omzimba wakho.
1. Akulali ngokwaneleyo? Impembelelo enayo kwinkqubo yakho yomzimba yokuzikhusela ibalulekile!
Uyakhumbula na iintsuku apho wawudinwe kakhulu kwaye ungalali ngokwaneleyo, uze ukhawuleze ufumane umkhuhlane okanye umkhuhlane? Ayisiyonto iyenzekileyo ngengozi. Kukho unxibelelwano olukhulu phakathi kokulala kunye nokuzikhusela komzimba. Kuxa silele apho umzimba wethu ulungisa umonakalo owenziwe imini yonke kwaye uqinise iiseli zenkqubo yomzimba yokuzikhusela.
Uphando lufumanise nokuba xa abantu abalala kakuhle benikwa imijovo yezifo ezifana nomkhuhlane, imizimba yabo ivelisa ii-antibodies ezinamandla kakhulu zokulwa nesifo.
Xa ungalali ngokwaneleyo, iihormone zoxinzelelo emzimbeni wakho ziyanda. Oku kunokubangela ukudumba okungeyomfuneko, okanye njengoko sikubiza njalo, ukudumba, emzimbeni. Zombini ezi zinto zenza buthathaka amasosha omzimba ethu.
Izazinzulu zisazama ukuqonda ukuba ukulala kuyomeleza njani inkqubo yomzimba yokuzikhusela. Kodwa into enye icacile: Kubantu abadala, ukulala kakuhle phakathi kweeyure ezisi-7 nezisi-9 ngosuku kubalulekile ukuze umntu abe sempilweni.
2. Awufuni na ukushukumisa umzimba wakho? Ukuzilolonga okuncinci kunokwenza umahluko omkhulu!
Nokuba ucinga ukuba, "Andinaxesha lokuzilolonga," into elula njengokuhamba ngokukhawuleza malunga nemizuzu engama-30 ngosuku inokunika amandla angakumbi amajoni akho omzimba.
Xa kuthelekiswa nomntu ongazilolongi konke konke, umntu ozilolonga rhoqo akanakukwazi ukugula zizifo ezifana nomkhuhlane oqhelekileyo. Xa sizilolonga, imizimba yethu ivelisa 'iikhemikhali ezibangela uzive kamnandi'. Kwakhona, ukuzilolonga kusinceda silale kamnandi ebusuku. Njengoko besitshilo ngaphambili, ukulala kamnandi kukhuthaza kakhulu inkqubo yethu yomzimba yokuzikhusela.
Ngoko ke, akufuneki uye ejimini uze ubile iiyure ezininzi. Zinike ixesha lokuqala okanye ukuphelisa usuku lwakho ngokuhamba kancinci, ukukhwela ibhayisekile, okanye ukwenza umthambo olula onokuwenza ekhaya. Lutyalo-mali olukhulu kwi-immune system yakho.
3. Awukhathali ngokutya nokusela? Kwenzeka ntoni ukuba utya ukutya okunencasa kakhulu?
Igalelo lokutya neziselo kumzimba wethu wokuzikhusela lilikhulu kakhulu. Ingakumbi ukuba utya ukutya neziselo ezineswekile eninzi , oku kunokubangela umonakalo omkhulu kwiiseli zethu zokuzikhusela. Xa sitya iswekile eninzi, iiseli zethu zokuzikhusela ezilwa neentsholongwane ziba buthathaka kancinci. Esi siphumo sinokuhlala iiyure ezininzi emva kokusela isiselo esinye okanye ezibini ezineswekile.
Ngoko ke sifanele sitye ntoni?
- Iziqhamo nemifuno etyebileyo kwizakhamzimba ezifana neevithamini C kunye no-E zezona zihlobo zibalaseleyo zenkqubo yethu yokuzikhusela komzimba. Endaweni yokutya uhlobo olunye kuphela, yongeza iintlobo ngeentlobo zeziqhamo nemifuno enemibala ekutyeni kwakho. Cinga ngeeorenji, iitangerines, iilayimu, iipapaya, iinectarines, iidiliya ezibomvu, iiguavas, ispinatshi, ikale, iminqathe, i-beetroot, kunye namathanga.
- Igalikhi eluhlaza liyeza lendalo elinceda ekulweni iintsholongwane kunye neebhaktheriya.
- Ungalibali ngesuphu yenkukhu eyenziwa ngoomama bethu. Uphando luye lwabonisa nokuba ukusela isuphu yenkukhu xa unomkhuhlane okanye umkhuhlane kukunceda uphile ngokukhawuleza.
- Kwakhona, ezinye iintlobo zeekhowa, njengeShiitake, zilungile kakhulu ekukhuseleni amajoni omzimba.
4. Ngaba uhlala uxinezelekile? Uxinezeleko lolona tshaba luphambili lokuzikhusela komzimba!
Kuqhelekile ukuba noxinzelelo oluncinci ebomini. Kodwa ukuba olu xinzelelo luhlala ixesha elide , lwenza umzimba wakho ube lixhoba elilula lokugula. Luyandisa amathuba akho okuphuhlisa yonke into ukusuka kumkhuhlane oqhelekileyo ukuya kwizifo ezinzulu.
Isizathu soku kukuba uxinzelelo oluhlala ixesha elide lubangela ukuba imizimba yethu ihlale ivelisa iihomoni zoxinzelelo. Ezi homoni zicinezela ngokuthe ngqo, okanye zenze buthathaka, inkqubo yethu yokuzikhusela.
Sisenokungakwazi ukuphelisa ngokupheleleyo uxinezeleko, kodwa singakwazi ukululawula.
- Funda ukucamngca.
- Yehlisa isantya sobomi bakho kancinci.
- Thetha nabahlobo kwaye uhlale unxibelelene.
- Enye yezona ndlela zibalaseleyo zokunciphisa uxinzelelo kukwenza umthambo.
Ukuba unengxaki yokulawula uxinzelelo lwakho ngezi zinto, ukuthetha nomcebisi okanye ugqirha wosapho lwakho ngale nto kunokuba luncedo olukhulu. Ukunciphisa uxinzelelo kunokukunceda ulale ngcono, nto leyo enokunceda ukuqinisa amajoni akho omzimba.
5. Ngaba ukhetha ukuba wedwa? Ukunxibelelana nabantu kuluncedo kakhulu!
Ukuba nabahlobo abalungileyo kunye nolwalamano oluqinileyo losapho kulungile engqondweni nasemzimbeni wakho. Izifundo zibonise ukuba abantu abaziva ngathi baneqela labahlobo abalungileyo baneenkqubo zomzimba ezinamandla kunabo baziva ngathi bodwa.
Kolunye uphando, xa abafundi baseyunivesithi bonyaka wokuqala ababenesizungu banikwa inaliti yomkhuhlane, imizimba yabo ayizange isabela kakuhle njengabantwana ababenolwalamano oluhle nabantu.
Ngoko ke, eyakho.Nokuba zininzi kangakanani na ezinye izinto ezichaphazela impilo , akukubi ukwakha ubudlelwane obuhle nabantu nokuba neencoko.
6. Kudala kangakanani ndingazange ndihleke? Ukuhleka kukwaliyeza elihle!
Ubusazi ukuba ukuhleka okusuka entliziyweni kulungile kuwe? Xa sihleka, amanqanaba e-hormone yoxinzelelo emzimbeni wethu ayancipha. Kwakhona kuqinisa uhlobo lweseli emhlophe yegazi elwa neentsholongwane.
Khawucinge nje, olunye uphando lufumanise ukuba abantu ababesazi ukuba baza kubukela ihlaya kwiintsuku ezintathu kwangaphambili babenezinga eliphantsi leehormones zoxinzelelo. Oko kuthetha ukuba kulungile ukucinga ngokuhleka.
Ngoko ke, nokuba uphakathi kweengxaki zobomi, fumana amaxesha amancinci okuhleka nolonwabo. Yinto entle kakhulu yokuqinisa amasosha omzimba wakho.
| Abakhuseli bomzimba | Izinto zokomeleza amajoni omzimba |
|---|---|
| Ukungalali ngokwaneleyo | Ukulala iiyure ezisi-7-9 ngosuku |
| Andizilolongi | Ukuzilolonga okulinganiselweyo imizuzu engama-30 yonke imihla |
| Ukutya ukutya okuneswekile eninzi | Ukutya iintlobo ngeentlobo zeziqhamo ezinemibala, imifuno, kunye nokutya okunesondlo |
| Uxinzelelo Olungapheliyo | Ukulawula uxinzelelo ngokucamngca nokuzilolonga |
| Ukuzihlukanisa nabanye (ukuba wedwa) | Ukugcina ubudlelwane obuhle noluntu |
| Kude nokuhleka nolonwabo | Ukuncuma kakuhle nokuzama ukuba nolonwabo |
Umyalezo Wokuya Ekhaya
- Inkqubo yakho yokuzikhusela komzimba ngumkhosi womzimba wakho okukhusela kwizifo. Luxanduva lwakho ukuyigcina iqinile.
- Kubalulekile ukulala ngokwaneleyo (iiyure ezisi-7 ukuya kwezisi-9) yonke imihla.
- Nokuba ukwenza umthambo olula njengokuhamba imizuzu engama-30 yonke imihla kunokuba luncedo kakhulu kwinkqubo yomzimba yokuzikhusela.
- Nciphisa ukutya okuneswekile kwaye wongeze iziqhamo nemifuno enemibala ekutyeni kwakho.
- Uxinzelelo olungapheliyo lutshaba lwenkqubo yakho yomzimba yokuzikhusela. Fumana iindlela zokulawula olu xinzelelo. Ukuba kuyimfuneko, cela iingcebiso kugqirha wakho.
- Lahla ubulolo kwaye ugcine ubudlelwane obuhle nosapho kunye nabahlobo.
- Nokuba uneengxaki ebomini, ungalibali ukuncuma kwaye wonwabe!
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