Ngaba uhlala unesifo somkhuhlane okanye ukukhwehlela? Okanye uziva udiniwe okanye uqaqanjelwa nokuba yinto encinci? Ngamanye amaxesha sicinga ukuba ezi zizinto eziqhelekileyo ezenzekayo xa imozulu itshintsha. Kodwa eneneni, oku kunokuba luphawu lokuba inkqubo yethu yokuzikhusela yomzimba, oko kukuthi, inkqubo yethu yokuzikhusela, ibuthathaka. Yile nkqubo yokuzikhusela elwa neentsholongwane kunye neentsholongwane ezibangela izifo ezingena emizimbeni yethu. Njengomkhosi kwilizwe lethu. Ngoko ke ukuba lo mkhosi uba buthathaka, notshaba oluncinci lunokungena emzimbeni lubangele izifo. Makhe sibone ukuba le nkqubo yokuzikhusela ngamanye amaxesha ibuthathaka njani ngenxa yemikhwa yethu emibi, esiyenzayo singayiqondi, nendlela yokuyiqinisa kwakhona.
1. Ingaba uphuthelwa bubuthongo?
Khawucinge nje, awukaze ubanjwe ngumkhuhlane emva kosuku olude lokudinwa nokungalali ngokwaneleyo? Akuyonto inye nje. Kukho unxibelelwano olukhulu phakathi kokulala kunye nokuzikhusela komzimba. Izifundo zifumanise nokuba xa abantu abalala kakuhle benikwa igonyo lomkhuhlane, ukhuselo lwemizimba yabo kwisifo lunamandla kakhulu kunabo bangalali ngokwaneleyo.
Ngamafutshane, xa singalali ngokwaneleyo, amanqanaba e-hormone yoxinzelelo emzimbeni wethu ayanda. Oku kunokunyusa ukudumba emzimbeni. Zombini ezi zinto zinciphisa ukusebenza kweeseli zethu zokuzikhusela. Nangona izazinzulu zingazi kakuhle ukuba ukulala kunceda njani inkqubo yethu yokuzikhusela, kukho into enye ecacileyo. Umntu omdala udinga phakathi kweeyure ezisi-7 ukuya kwezisi-9 zokulala kakuhle ngobusuku ukuze aphile ubomi obusempilweni.
2. Ukungazilolongi
Abanye abantu bayoyika xa besiva igama elithi "ukuzilolonga." Bacinga ukuba kufuneka babile, basebenze nzima, kwaye bachithe iiyure ezininzi ejimini. Oko akuyomfuneko. Nokuba kukuzilolonga okulula, njengokuhamba ngokukhawuleza malunga nemizuzu engama-30 ngosuku, kunokuba luncedo kakhulu kwinkqubo yethu yomzimba yokuzikhusela.
Zithelekise nomntu owenza umthambo rhoqo. Umntu ongawulolongiyo umthambo unamathuba amaninzi okuguliswa ngumkhuhlane kunalowo wenza umthambo. Oku kungenxa yokuba xa silolonga, iiseli zethu zomzimba ziyasebenza ngakumbi. Ukongeza, xa silolonga, ingqondo yethu ivelisa iikhemikhali ezivakala kamnandi, kwaye isinceda silale ngcono ebusuku. Zombini ezi zinto zilungile kakhulu kwinkqubo yethu yomzimba yokuzikhusela.
3. Awukhathali ngokutya nokusela?
Oko sikutyayo nesikuselayo kuchaphazela ngqo amasosha omzimba ethu. Kufuneka silumke ngakumbi ngokutya neziselo ezineswekile eninzi.
Ukutya iswekile eninzi okanye ukusela iziselo ezineswekile kuphazamisa okwethutyana ukusebenza kweeseli zomzimba ezilwa neebhaktheriya ezingena emizimbeni yethu. Esi siphumo sinokuhlala iiyure ezininzi emva kokusela isiselo esinye okanye ezibini ezineswekile.
Ngoko ke sifanele sitye ntoni? Makhe sijonge ukuba zeziphi ukutya eziqinisa amasosha omzimba.
| Uhlobo lokutya | Iingenelo zokuzikhusela komzimba |
|---|---|
| Iziqhamo nemifuno enemibala | Iiorenji, igrapefruit, ikiwi, amaqunube, iidiliya ezibomvu, ikale, ispinatshi, iitapile ezimnandi, kunye neminqathe zizityebi kwizakhamzimba ezifana nevithamin C, ivithamin E, i-beta-carotene, kunye ne-zinc, eziqinisa iiseli zomzimba. |
| Itswele elimhlophe eliluhlaza | Igalikhi inamandla okulwa nosulelo lwentsholongwane kunye neebhaktheriya. |
| Isuphu yenkukhu | Eli lelinye lamayeza amadala anikwa ngoomama bethu. Uphando lufumanise nokuba ukusela isuphu yenkukhu xa unesifo somkhuhlane okanye umkhuhlane kukunceda uphile ngokukhawuleza. |
| Iintlobo zeekhowa | Kufunyenwe ukuba iintlobo ezithile zeekhowa, ingakumbi i-shiitake, zinceda ekuxhaseni ukusebenza kwenkqubo yomzimba yokuzikhusela. |
4. Ngaba uhlala uxinezelekile?
Ubomi buzele yimingeni. Sonke sifumana inqanaba elithile loxinzelelo. Yinto eqhelekileyo leyo. Kodwa ingxaki kukuba xa olu xinzelelo luqhubeka ixesha elide (uxinzelelo olungapheliyo) . Emva koko uba sesichengeni ngakumbi kuyo nayiphi na into ukusuka kwisifo esincinci njengomkhuhlane ukuya kwisifo esinzulu.
Xa sihlala sixinezelekile, imizimba yethu ikhupha iihomoni zoxinzelelo. Ezi homoni zicinezela, okanye zicinezela, ukusebenza kwenkqubo yethu yokuzikhusela.
Usenokungakwazi ukuphelisa iingxaki ebomini bakho, kodwa ungafunda ukulawula nokujongana nolo xinzelelo.
- Funda ukucamngca.
- Yehlisa isantya sobomi bakho kancinci.
- Thetha nabahlobo kunye nosapho oluthembekileyo.
- Ukuzilolonga ukuze unciphise uxinzelelo.
Ukwenza ezi zinto kunciphisa amanqanaba e-hormone yoxinzelelo, kuphucula ubuthongo, kwaye kwandisa amasosha omzimba. Uphando lukwafumanise ukuba impendulo yomzimba yabantu abacamngca rhoqo isempilweni kakhulu.
5. Ngaba unesizungu kakhulu?
Abantu zizidalwa zentlalo. Ukuba nolwalamano oluqinileyo nosapho kunye nabahlobo abambalwa abalungileyo kubaluleke kakhulu kwimpilo yethu yomzimba nengqondo.
Izifundo zibonise ukuba abantu abavakalelwa kukuba banabahlobo (nokuba liqela elikhulu labahlobo okanye abahlobo abambalwa abasondeleyo) baneenkqubo zokuzikhusela zomzimba ezinamandla kunabo baziva bebodwa. Kolunye uphando, abafundi bokuqala eyunivesithi ababebodwa babenempendulo ebuthathaka yomzimba yokuzikhusela kwigonyo lomkhuhlane kunabo babenxulumene nabanye abantu. Ngoko ke endaweni yokubandezeleka wedwa, qhagamshelana nabanye abantu. Yindlela entle yokuphucula inkqubo yakho yokuzikhusela komzimba.
6. Ulibele ukuncuma?
Nangona kuthiwa ukuhleka lolona yeza lilungileyo, kukho isiseko esiqinileyo sesayensi salo. Xa uhleka kakhulu, amanqanaba ehomoni yoxinzelelo emzimbeni wakho ayancipha. Kwakhona kwandisa umsebenzi wohlobo lweseli emhlophe yegazi elwa nosulelo.
Akupheleli nje ekuhlekeni, kodwa nokucinga ngokubukela into ehlekisayo, oko kukuthi, ukulindela into eyonwabisayo, kunefuthe elihle kwinkqubo yethu yomzimba yokuzikhusela. Kolunye uphando, iqela labantu laxelelwa kwiintsuku ezintathu kwangaphambili ukuba liza kubukela ividiyo ehlekisayo. Bakuba nje befumene ezo ndaba, amanqanaba abo e-hormone yoxinzelelo aqala ukwehla. Ngoko ke, hleka kangangoko unako, wonwabe. Yindlela entle yokuxhasa inkqubo yakho yomzimba yokuzikhusela!
Umyalezo Wokuya Ekhaya
- Lala kakuhle ubuncinane iiyure ezisi-7-9 ngosuku. Kubalulekile ukuba umzimba wakho ukwazi ukuzikhusela kwizifo.
- Yenza umthambo olula, njengokuhamba imizuzu engama-30, ubuncinane iintsuku ezimbalwa ngeveki.
- Nciphisa ukutya okuneswekile kunye neziselo kwaye wongeze iziqhamo ezimibalabala, imifuno kunye negalikhi ekutyeni kwakho.
- Uxinzelelo lutshaba lwenkqubo yomzimba yokuzikhusela. Lulawule ngokucamngca nangokuthetha nabahlobo.
- Musa ukuba wedwa, gcina ubudlelwane obuhle nosapho kunye nabahlobo. Loo nto inamandla amakhulu.
- Hleka kamnandi! Lelo likwalinye lamayeza angcono okuphucula amajoni omzimba.
- Ukuba uyaqhubeka nokugula nasemva kokutshintsha le mikhwa, qiniseka ukuba ubona ugqirha wakho ukuze akunike icebiso.
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