Ngaba uwedwa xa uxinezelekile? Olu tshintsho kwindlela ophila ngayo luza kukunceda!

Uxinzelelo, okanye njengoko sonke sisazi, uxinezeleko, ngamava anzima kakhulu kwaye abangela uxinzelelo. Usenokuziva ngathi awusoze uphume kulo, ngokungathi ihlabathi liphela lichasene nawe. Kodwa kufuneka ukhumbule into enye ebalulekileyo. Uxinzelelo yimeko yezonyango enokunyangeka ngokupheleleyo ngoncedo lukagqirha . Eyona nto iphambili ngamayeza kunye neengcebiso ezinikwayo ngalo. Kodwa, ukongeza kwezo zonyango, unokufumana amandla amakhulu kunye nokukhululeka kwimpilo-ntle yakho yengqondo ngokongeza imikhwa emincinci emihle kubomi bakho bemihla ngemihla. Yiloo nto sithetha ngayo namhlanje.

Ukuzilolonga asikokwenza nje emzimbeni wakho!

"Owu, andikwazi nokuvuka ebhedini, ndingazilolonga phi..." Ucinga loo nto, akunjalo? Ndiyakuqonda. Kuqhelekile ukuziva ngathi uza kuphelelwa ngamandla ngenxa yokudakumba kwaye ufuna nje ukuhlala esofeni.

Kodwa into emangalisayo kukuba, xa uqala ukushukumisa umzimba wakho kancinci, kwenzeka izinto ezimangalisayo ngaphakathi kwengqondo yakho.

• 'Iihomoni zovuyo' ezifana ne -serotonin , eziphucula indlela esivakalelwa ngayo kwaye zisizisele ulonwabo nentuthuzelo, ziyaqala ukuveliswa.
• Kunjalo ke nangee -endorphins . Ezi zifana neepilisi zentlungu zendalo kunye neekhemikhali ezinciphisa uxinzelelo engqondweni yethu. Xa uzilolonga, ezi ziyakhululwa kwaye zikuzisele ulonwabo olukhulu.

Akunyanzelekanga ukuba ubile iiyure ezininzi yonke imihla. Zama ukwenza umthambo ophakathi ubuncinane imizuzu engama-20, iintsuku ezi-3 ngeveki . Ukuba awukaze uzilolonge ixesha elide, kungcono uthethe nogqirha wakho kuqala.

Ukutya kakuhle kunokuphucula ingqondo yakho!

Oko sikutyayo kunempembelelo ethe ngqo kwimizimba yethu nakwiingqondo zethu. Ukutya okunempilo kufana neyona nto iphambili engqondweni zethu. Xa sidandathekile, sidla ngokufuna "ukutya okuthuthuzelayo" okufana netshokholethi, iibhisikithi kunye ne-ayisikhrim. Nangona kusenokunika isiqabu sexeshana, ekuhambeni kwexesha kunokwenza izinto zibe mbi ngakumbi.

Ngoko ke, ukutya ngexesha kunye nokutya into enesondlo kunceda kakhulu ekuphuculeni indlela oziva ngayo kwaye kukunike amandla owadingayo ukuze uzilolonge.

Yintoni endifanele ndiyongeze ekutyeni?

• Imifuno neziqhamo ezintsha: Yongeza ubuncinane isiqhamo esinye ngosuku kunye nemifuno ethile ekutyeni kwakho.
• Imifuno: Izinto ezifana nespinatshi, ikale, kunye nespinatshi zibonelela ngesondlo esifanelekileyo engqondweni.
• Iinkozo ezipheleleyo: Izinto ezifana nerayisi emdaka, i-buckwheat, i-oats, kunye nee-peas.
• Iiproteni ezingenamafutha: Izinto ezifana nentlanzi, inkukhu (engenasikhumba), amaqanda, iyogathi, iimbotyi eziluhlaza, kunye neetships.
• I-Omega-3: Ezi zifumaneka kwiintlanzi ezifana nesalmon, i-tuna, kunye nembewu yeflax. Zilungile kakhulu kwimpilo yengqondo.

Ufuna ukunciphisa ntoni?

• Iswekile kunye neelekese: Nciphisa iikeyiki, iibhisikithi, kunye neziselo ezimnandi kangangoko unako.
• Iioyile zezilwanyana kunye nenyama ecoliweyo: Nciphisa iisoseji, ibhekoni, inyama ebomvu (inyama yenkomo, inyama yehagu).
• Ukutya kwesonka kunye nomgubo: Endaweni yesonka esimhlophe kunye neebhanisi, khetha into efana nesonka saseKurakkan.
• Ioyile egqithisileyo: Nciphisa ukutya okuthosiweyo kakhulu kangangoko kunokwenzeka.

Ngaba kunzima ukulala? Masizame ukulala kamnandi ebusuku.

Eyona ngxaki inkulu kubantu abamalunga nama-75% abanesifo sokudakumba kukungakwazi ukulala. Nokuba baya kulala baze bangakwazi ukulala iiyure ezininzi, okanye bavuke ezinzulwini zobusuku baze bangakwazi ukuphinda balale. Ulala phi xa uthatha zonke iingxaki, amaxhala, kunye namaxhala osuku uye kulala?

Ukulala kakuhle kubalulekile ukuze woyise uxinezeleko. Zama la manyathelo alula:

• Yenza igumbi lakho lokulala libe yindawo ezolileyo, emnyama, epholileyo, nekhululekileyo .
• Yeka ukujonga ifowuni yakho, ithebhulethi, okanye iTV ubuncinane iyure ngaphambi kokuba ulale. Ukukhanya okuluhlaza okuvela kuzo kuyakuphazamisa ubuthongo bakho.
• Kangangoko kunokwenzeka, ziqhelisele ukuya kulala nokuvuka ngexesha elifanayo yonke imihla . Zama ukungatshintshi oku nokuba ngeempelaveki.
• Yenza into ethile ngaphambi kokuba ulale, njengokuhlamba ngamanzi ashushu, ukufunda incwadi, okanye ukumamela umculo ozolileyo.
• Nciphisa ukulala emini kangangoko unako.

Utywala neziyobisi azisosisombululo, ziyingxaki!

Abanye abantu bajika baye etywaleni okanye kwezinye iziyobisi njengesisombululo sexeshana sokunciphisa iintlungu kunye nosizi lokudakumba. Oku kubizwa ngokuba "kukuzinyanga." Nangona besenokuziva bekhululekile kancinci ngelo xesha, okwenzekayo kukuba ukudakumba kuya kusiba mandundu.

Ezi zinto zinokuphazamisa ubuthongo bakho , zibangele ezinye iingxaki zempilo (ezifana nesifo sesibindi), kwaye zisenokungasabeli kakuhle kunyango lwakho lokudakumba . Oko kuthetha ukuba amayeza anikwa ngugqirha wakho asenokungasebenzi kakuhle.

Iindlela ezincinci zokulawula uxinzelelo

Ngenxa yoxinzelelo neengxaki eziza nosuku ngalunye oludlulayo, uxinzelelo lwethu lwengqondo luyanda. Oku kunzima nangakumbi xa kudibene nokudakumba. Kungoko ke, kubaluleke kakhulu ukufumana iindlela zokuphumla.

• Ukucamngca: Zibekele ecaleni imizuzu eli-10 ngosuku, uvale amehlo akho, kwaye ugxile kwindlela ophefumla ngayo phezulu nasezantsi.
• Ukuphefumla nzulu: Xa uziva uxinezelekile, phefumla kancinci, ubambe okomzuzwana, uze ukhuphe umoya kancinci nangakumbi. Ukwenza oku izihlandlo ezimbalwa kuya kukunceda uzive ukhululekile.
• Into oyithanda kakhulu: Yenza into oyithandayo. Njengokuzoba, ukumamela umculo, okanye ukutyala intyatyambo egadini.
• Ukuba ngumntu okhutheleyo: Njengoko bekutshiwo ngaphambili, nokuba uhamba nje imizuzu engama-20-30 kunokunciphisa uxinzelelo lwakho kwaye kuphucule indlela ovakalelwa ngayo.