Ngaba ukuhlala ekhaya kuqhelekile ngoku? Iindlela ezi-4 ezichaphazela ngazo impilo yakho le mkhuba (Iimpembelelo zeMpilo yeNdlela yokuphila)

Xa ujonga emva kwiminyaka embalwa edlulileyo, ubusoloko uchitha ixesha elininzi ekhaya kunangaphambili, akunjalo? Mhlawumbi kungenxa yokuba ngoku 'usebenza ekhaya'. Nangona kunjalo, ukuhlala ekhaya kuye kwaba yinto eqhelekileyo. Nangona kukho izinto ezintle koku, kukwakho nezinto ezimbi ezinokuchaphazela impilo yethu ngeendlela esingazilindelanga. Ubulolo, ixesha elaneleyo lokubona isikrini, kunye nokuncipha kwemfundo yomzimba zezona zinto ziphambili. Kwangaxeshanye, ukuhlala ekhaya kukwasinike ixesha elingakumbi lokulala kakuhle, ukwenza izinto esizonwabisayo, nokutya ekhaya. Ke namhlanje, masithethe ngendlela le ndlela intsha yokuphila echaphazela ngayo iinkalo ezine ezibalulekileyo zempilo yethu, kunye nendlela esinokuyisebenzisa ngayo kakuhle kwaye sihlale sisempilweni.

Ukutya Neziselo: Ukutya okuphekiweyo ekhaya kulungile, kodwa ngaba yindlela efanelekileyo yokutya?

Ekubeni sichitha ixesha elininzi ekhaya, licebo elihle ukupheka nokutya ekhaya. Kuba emva koko sifumana ukutya okunempilo, okuneekhalori eziphantsi kunokutya okuthengwe evenkileni.

Kodwa ingxaki yindlela esitya ngayo. Ngaba nawe uyatya ngelixa ubukele iTV, uskrola ifowuni yakho, okanye udibana neZoom ikhamera icinyiwe? Ukutya ngelixa usenza enye into efana nale kunokuphazamisa ingqondo yethu kwiimpawu zokuba isisu sethu sigcwele. Emva koko singazi sitya ukutya okuninzi kunokuba kufanele.

Ngoko ke sithini isisombululo sale nto?

Kulula. Yitya isidlo esinye ngosuku, ungajongi nasiphi na isikrini, kwaye ugxile ekutyeni kuphela. Yitya kancinci, ukonwabele umbala, ivumba, kunye nencasa yokutya. Xa usitya kancinci, kuthatha malunga nemizuzu engama-20, ukutya kuba nencasa engcono. Emva koko ii-enzymes ezikwimathe yethu zinceda ekugayeni ukutya kakuhle, kwaye umzimba unokufunxa izondlo ngcono.

Ukuba uhlala u-odola ukutya kwinkonzo yokuhambisa, thatha umzuzu ngaphambi kokuba ukutye uze unqunqe imifuno uze wenze isaladi. Kwisigqibo ngasinye osenzayo, zibuze: "Ngaba ndikhetha ukujongana nokugula okanye impilo-ntle?"

Ukuphumla: Ngaba uphumla ngokwenene? ​​Okanye uskrola ifowuni yakho?

Ukuba sekhaya kukunika ixesha elingakumbi lokuphumla nokwenza into oyithandayo (umdlalo). Xa wenza into ephumza ingqondo yakho ngokwenene, 'inkqubo yokuzola' yomzimba wakho iyasebenza. Kwizonyango, oku sikubiza ngokuba yi-"parasympathetic nervous system". Oku kunceda ekunciphiseni izinga lentliziyo yethu kwaye kunciphise uxinzelelo.

Kodwa ingxaki enkulu apha kukuba abantu abaninzi bacinga "ngokuphumla" njengokubukela iTV okanye ukuskrola kwimidiya yoluntu kwiifowuni zabo.

Ukuphumla ngokwenene lixesha apho ingqondo nomzimba wakho ziphumle kakhulu. Oku kuvuselela umthambo okhethekileyo obizwa ngokuba yi-"vagus nerve" ohamba usuka engqondweni yethu uye emathunjini ethu. Ungayivuselela le mthambo ngezinto ezifana nokuphefumla nzulu nokucamngca. Kodwa xa udlala kwi-social media, okwenzekayo kukuba umzimba wakho ukhupha iihomoni zoxinzelelo "adrenaline" kunye ne-"cortisol." Emva koko isantya sentliziyo yakho siyanda, kwaye udinwa ngakumbi.

Ngoko ke wazi njani ukuba uphumle ngokwenene? ​​Ukuba usebenzisa i-smartwatch, jonga ukutshintsha kwesantya sentliziyo yakho (HRV). Xa uphefumla nzulu, okanye xa uhamba kwindalo, eli xabiso le-HRV liyanyuka, oko kuthetha ukuba uphumle.

Ukulala: Ukuhlala ebhedini ixesha elide kufana nokulala kakuhle!

Uphando lubonisa ukuba abantu balala malunga nemizuzu eli-16 ngaphezulu kunangaphambili. Nangona kulungile ukuva oko, njengoogqirha, sinengxaki encinci.

"Ulala kakuhle ngenene? ​​Okanye uhlala nje ebhedini ixesha elide kakhulu?"

Abantu abaninzi bathi nokuba balele ixesha elide, abavuki behlaziyekile kusasa. Kutshanje, iTikTokKukho umkhwa obizwa ngokuba yi "bed rotting." Imalunga nokuhlala ebhedini imini yonke, uzenza ngathi uphumle. Kodwa iingcali zokulala zithi oku kuyayiphazamisa iwotshi yendalo yomzimba wakho (inkqubo ye-circadian) .

Ukuze ulale kakuhle, kufuneka ube nemikhwa emihle yokulala (ucoceko ebuthongweni).

• Nciphisa ukukhanya ebusuku: Cima izibane ekhayeni lakho malunga neyure ngaphambi kokuba ulale.
• Musa ukubukela iiscreens: Ukujonga ifowuni yakho, iTV, okanye ikhompyutha ngaphambi kokuba ulale kuya kuyivuselela ingqondo yakho. Ukukhanya okuluhlaza okwesibhakabhaka kunciphisa ukuveliswa kweehomoni ezibangela ubuthongo.
• Ukuzilolonga emini: Umntu ozilolonga kakuhle emini aze abethwe lilanga uya kulala ngcono ebusuku.
• Yenza isiko 'lokulala': Njengokuba ubuya kulalisa umntwana omncinci, zilungiselele ukulala. Zama into efana nokufunda incwadi okanye ukumamela umculo othomalalisayo.

Ukuba uneengxaki zokulala eziqhubekayo, kungcono ukuthetha nogqirha wakho ngazo.

Unxibelelwano nabantu: Usapho alwanelanga, abahlobo nabo babalulekile ebomini!

Liyinyaniso elokuba ukuhlala ekhaya kusinika ithuba lokuchitha ixesha elingakumbi nosapho lwethu. Yinto entle leyo. Kodwa into enye esingayiqondiyo kukuba silahlekelwa lixesha nabahlobo bethu.

Uphando olwenziwe eMelika lufumene into enomdla kakhulu. Xa bebuzwa ukuba, "Ukuba ubukwindawo ekude kwaye itayara yakho igqabhukile, kwaye ufuna uncedo xa kukho imeko engxamisekileyo, ngaba ubunokuba nomntu onokumfowunela athi, 'Hee, ndifuna uncedo'?", uninzi lwabantu aluzange lufumane mpendulo.

Oku kubonisa ntoni? Ubudlelwane beentsapho bunokuba calanye (umz., abazali abanyamekela abantwana babo). Kodwa ubuhlobo bubudlelwane obunceda omabini amacala, obuncedana. Bubalulekile kwimpilo yethu yengqondo. Ukuba nesizungu yinto ebangela izifo ezininzi zengqondo nezomzimba.

Ngoko ke into ekufuneka uyenze kukubeka ecaleni ixesha kwishedyuli yakho nabahlobo bakho. Mhlawumbi uthabathe ixesha elincinci kusapho lwakho ukuze ufowunele umhlobo okanye uye kubona. Ulonwabo lwengqondo olufumanayo luya kuba lutyalo-mali oluhle ubomi bakho bonke.