Ngaba wakha wadlala ngepeni yakho waza wacinezela iminwe yakho etafileni? Uninzi lwethu lunalo eli qhinga. Abanye abantu bacinga ukuba ngumkhwa ombi, ukungazikhathazi. Kodwa eneneni, oku 'kudlala ngepeni', okubizwa ngokuba yi-fidgeting ngesiSinhala , kuneengenelo ezingalindelekanga kunye neempawu zonyango. Ngoko masithethe ngale nto nzulu kancinci namhlanje.
Yintoni kanye kanye 'ukuFidgeting'?
Ngamafutshane, 'Ukuzibaxa' kubhekisa kuyo nayiphi na intshukumo yomzimba ephindaphindayo oyenzayo ngaphandle kokuqaphela. Ezi zezona mpawu ziqhelekileyo 'zokuzibaxa' esizibonayo phakathi kwethu:
- Ukushukumisa imilenze phezulu nasezantsi.
- Ukucofa umhlaba ngonyawo.
- Ukugoba iinwele .
- Ukucofa itafile ngeminwe yakho okanye ukujika into efana nepeni esandleni sakho.
Uninzi lwexesha, ezi zinto zenzeka singazi nokuba ziyenzeka . Uphando lwakutshanje lubonisa ukuba le yindlela imizimba yethu eyisebenzisayo ukulawula izinto ezithile. Umzekelo, umzimba ungasebenzisa le ndlela ukulinganisela izinto ezifana nobude bexesha lethu lokuqwalasela, ubunzima bomzimba, okanye uxinzelelo .
Kwakhona, lo mkhwa unokuba nefuthe kwimfuza. Oko kukuthi, ukuba usapho lwakho lunalo mkhwa , nawe unokuba nalo mkhwa.
Ingqondo yethu inxulumene njani noku?
Inxalenye encinci yobuchopho bethu ebizwa ngokuba yi-hypothalamus inoxanduva olukhulu loku 'kushukuma'. I-hypothalamus yindawo elawula iinkqubo ezininzi emzimbeni wethu. Ibandakanyeka kwizinto ezifana nokuvuka, ukutya, kunye nokuvuka emizimbeni yethu. Kwisifundo esenziwe kwiimpuku, xa izazinzulu zafaka iproteni ebizwa ngokuba yi-orexins kwi-hypothalamus yazo, iintshukumo zomzimba ezingacwangciswanga zezilwanyana zanda kakhulu.
Zithini izizathu eziphambili 'zokungqunga'?
Ukuba sijonga isizathu sokuba siziphathe ngale ndlela yokungaphumli, kukho izizathu ezininzi eziphambili zaloo nto.
1. Ukulawula Ingqalelo
Xa siziva sikruqukile okanye silahlekelwa yingqwalasela, sidla ngokudideka. Khawuthelekelele uphulaphule intetho engakuthandiyo. Ngaloo mzuzu, ungaqondanga, uqala ukudideka okanye ukudideka. Oku kuzama kwemizimba yethu ukwandisa okanye ukunciphisa izinga layo lokunaka.
Khawuthelekelele ufowunelwa ngefowuni kwaye ubhala into ethile ekhoneni lencwadi. Izifundo zibonise ukuba xa usenza loo nto, unokuba namathuba amaninzi okukhumbula iinkcukacha zomnxeba kunomntu ongakhumbuliyo. Oku kuthetha ukuba ezi ntshukumo zincinci zinceda ukugcina ubuchopho bethu buphaphile.
2. Inceda ekulawuleni ubunzima bomzimba
Oku kuyamangalisa kancinci. Ukuzingisa kusenokuba yindlela umzimba oyisebenzisayo ukulawula ubunzima bawo. Kolunye uphando, abantu abasempilweni banikwa ukutya okungaphezulu kunokuba bekudinga kangangeeveki ezisibhozo. Ngeli xesha, ukuziphatha kwabo kokuzingisa kwajongwa. Okumangalisayo kukuba, ukuziphatha kwabo kokuzingisa, njengokuzingisa nokutshintsha indlela abama ngayo, kwanda kakhulu. Kwakungathi umzimba uzama ukutshisa iikhalori ezingaphezulu.
Eyona nto ibalulekileyo kukuba abo badlala kakhulu batyebe kancinci kunabo badlala kancinci. Oku kuthetha ukuba kwanale ntshukumo incinci esiyenzayo xa sihleli okanye simile itshisa iikhalori ezininzi.
3. Ukukhulula uxinzelelo kunye namandla agqithisileyo
Ngamanye amaxesha, siyaphazama ukuze sinciphise uxinzelelo, uxinzelelo, okanye amandla axineneyo. Xa sisenza oku, sidla ngokuluma iinzipho zethu, sikrwele imizimba yethu, okanye sitsale iinwele zethu. Nokuba sikruqukile, sisenokuziva sixinezelekile singaqondanga. Ngoko ke, xa kufuneka sihlale sigxile, sinokuphazama ukuze sinciphise uxinzelelo endaweni yokuphucula ukugxila kwethu.
Ngoko ke, ngaba 'ukungcangcazela' yinto embi?
Ukuzingisa kudla ngokuba yimpendulo engenabungozi kuxinzelelo okanye ukudinwa, kodwa kwiimeko ezingaqhelekanga , kunokuba luphawu lwengxaki yempilo.
Umzekelo, ukuba uhlala ushukumisa imilenze yakho ngenxa yokungakhululeki emilenzeni yakho, oko kungaba luphawu lwemeko ebizwa ngokuba yiRestless Leg Syndrome . Kwakhona, eminye imikhwa, efana nokuhlutha ulusu okanye ukutsala iinwele, ithathwa njengeemeko zonyango ezifuna unyango. Ezinye iingcangcazela, ezifana nezo sizicinga ukuba ziyagungqa, zinokubangelwa ziingxaki zenkqubo yemithambo-luvo.
Eyona nto ibalulekileyo kukuba ukuba umkhwa wakho unzima kangangokuba uphazamisana nawe, imisebenzi yakho yemihla ngemihla, okanye eminye, kubaluleke kakhulu ukuthetha nogqirha wakho ngawo.
Ngokwembono yoluntu, abanye abantu bacinga ukuba umntu odidekayo ukruqukile, akanankathalo, okanye unomsindo. Kwakhona, ezi ntshukumo sizenzayo zinokuphazamisa abanye.
Ngaba Ukuzingisa Kungalawulwa?
Ekubeni oku kudla ngokungazi, akukho nyango lunokukuthintela. Nangona kunjalo, endaweni yokuzama ukuyeka ukungqunga, singakuguqula kube ziintshukumo ezilawulwayo ezinokwandisa ingqalelo yethu. Oku sikubiza ngokuba yi-'Harnessing Fidgeting'.
Itheyibhile engezantsi ibonisa imigaqo ethile enokulandelwa koku.
| Umgaqo | Kalula nje... |
|---|---|
| Ukusetyenziswa kwezixhobo ezithile | Ukuba udlala ngezandla zakho, ngeenyawo, okanye ngomzimba wonke, ungasebenzisa isixhobo esifanelekileyo kuloo ndawo, njengesipina-spina sefidget okanye ibhola yoxinzelelo. |
| Ayiphazamisi | Isixhobo okanye intshukumo oyikhethayo akufuneki iphazamise umsebenzi oyintloko oyenzayo (umz. ukufunda, ukusebenza). Akufuneki iphazamise amehlo okanye iindlebe zakho. |
| Esi sixhobo asikhuthazi. | Ukuba isixhobo osikhethayo siyavuselela kakhulu , njengethoyi, ingqalelo yakho ingaphambukiselwa kumsebenzi oyintloko. Ngoko khetha into elula. |
| Sebenzisa kwiindawo zikawonke-wonke | Iintshukumo zakho ezilawulwayo kufuneka zikwazi ukwenziwa kwindawo kawonke-wonke ngaphandle kokuphazamisa abanye. Indlela elungileyo yokwenza oku kukuhambisa amalungu omzimba wakho ngendlela elawulwayo (umz., ukushukumisa iminwe yakho) ngaphandle kwezixhobo. |
Ukongeza, ezinye iindlela zokuphila zinokunceda ekunciphiseni ukungazinzi.
- Ukulala ngokwaneleyo kunye nokutya okunesondlo .
- Ukusebenza kwindawo ekhanyiswe kakuhle nevuselelayo.
- Uqeqesho kwizakhono zokulawula uxinzelelo.
Ukuzingisa kudla ngokuba yindlela yokusabela ekukruqukeni okanye ekuxinezelekeni, ngoko ke ukuba kwindawo enciphisa ezo mvakalelo kunokunceda.
Umyalezo Wokuya Ekhaya
- Ukuzibaxa yinto eqhelekileyo onokuthi ungayiqondi nokuba uyayenza. Akukho mfuneko yokuba neentloni ngayo.
- Oku kunokunceda umzimba wakho ulawule ingqalelo yakho, ubunzima bomzimba, kunye noxinzelelo.
- Nangona oku kudla ngokungabangeli bungozi, ngamanye amaxesha kunokuba luphawu lwengxaki yempilo. Ukuba umkhwa wakho uyakhathaza wena okanye abanye abantu, qiniseka ukuba ucela ingcebiso kugqirha.
- Endaweni yokuma ngequbuliso, ungasebenzisa into efana 'nebhola yoxinzelelo' okanye ulawule iintshukumo zakho ukuze wongeze ukugxila.
- Izinto ezinje ngokulala kakuhle, ukutya okunesondlo, kunye nokunciphisa uxinzelelo nazo zinokunceda ekulawuleni le meko.
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