Khawucinge nje, uzama ukuphuma endlwini kodwa ungafumani zikhiye zemoto yakho... kwakhona! Okanye udibana nomntu ethekweni uze ulibele igama lakhe kwimizuzu emihlanu. Ngamanye amaxesha, xa uphuma kwivenkile enkulu uze uthi, "Owu Thixo wam, ndiyipake phi imoto yam?", awukhumbuli nokukhumbula. Ngaba oku kuyenzeka kuwe rhoqo? Xa oko kusenzeka, uyoyika kancinci, akunjalo? Usenokucinga, "Ndiyagula?" Ungakhathazeki. Akukho mntu unenkumbulo egqibeleleyo eyi-100%. Ngoko ke, nokuba usemncinci , kuyinto eqhelekileyo ukulibala izinto ezincinci ezinje.
Ingaba oku kuqhelekile? Masifumanise.
Enyanisweni, zizinto ezintsha esizifundayo esizilibala ngokukhawuleza. Cinga ngegama laloo mntu udibene naye kuloo pati. Akuzange kuthathe xesha lide ukuba lingene engqondweni yakho. Ngoko ke kuqhelekile kakhulu ukulibala.
Kufana nokulibala apho ubeke khona into ethile, okanye ukulibala idinga. Uninzi lwezi zinto zenzeka kuba ubungawunaki loo mbandela ngelo xesha . Mhlawumbi ubugxile kakhulu ekugcineni iglasi yakho yewayini izinzile kunokufunda igama laloo mntu mtsha. Okanye mhlawumbi ubugxile kakhulu ekwenzeni uluhlu lwezinto oza kuzizisa ekhaya kunokucinga apho upake khona imoto yakho. Uyaqonda?
Ngamafutshane, ingqondo yethu inokugxila kwizinto ezimbalwa ngaxeshanye. Xa ingqalelo incipha , inkumbulo nayo iyabuthathaka.
Ukongeza, kuqhelekile ukulibala izinto xa udiniwe kakhulu, ugula, okanye uxinezelekile kakhulu .
Ezinye iindlela ezilula zokuphucula inkumbulo yakho
Kodwa kukho iindaba ezimnandi! Ungayilolonga le nkumbulo ngokwenza utshintsho oluncinci kubomi bakho bemihla ngemihla. Mhlawumbi kufuneka nje ulungise ubomi bakho kancinci. Makhe sibone ukuba ungenza ntoni.
| Iqhinga | Kwenziwe ntoni |
|---|---|
| Yiba nococeko. | Beka ecaleni indawo enye ekhayeni lakho yezinto ohlala uzilahla, njengezitshixo, iifowuni, kunye nezipili. Yenza ikhonkco lokuxhoma izitshixo zakho kunye nendawo esisigxina yokutshaja ifowuni yakho. Ngale ndlela, akuyi kuba lula ukuba uzilahle. |
| Yibhale phantsi. | Bhala izinto ezifana nomsebenzi wakho, iinombolo zefowuni, imihla yokuzalwa, njl.njl. kwincwadi yamanqaku. Nokuba awuyijongi kwakhona, isenzo sokubhala into ethile siyakunceda uyikhumbule. |
| Sebenzisa ikhalenda. | Bhala phantsi zonke iintlanganiso zakho, amadinga akho, kunye nohambo lwakho losapho kwikhalenda eludongeni okanye kwidayari. Ngaphambi kokuba ulale ebusuku, jonga imisebenzi yakho yosuku olulandelayo. Ngale ndlela, uya kukhumbula izinto. |
| Yitsho kwakhona. | Thetha into ethile, engqondweni okanye ngomlomo, izihlandlo ezininzi, njengegama lomntu osandul’ ukudibana naye okanye indlela ofuna ukuyithatha. Olu phindo lubaluleke kakhulu kwinkumbulo. |
| Cela umngeni engqondweni | Musa ukuvumela ingqondo yakho ingenzi nto. Funda ulwimi olutsha, funda iincwadi kwaye uthethe ngazo nabahlobo bakho, yenza iiphazili zamagama axutyiweyo kwiphephandaba, njl. Ezi zizinto ezilungileyo zokuqeqesha ingqondo. |
| Yiba nobuhlobo nabantu. | Hlala unxibelelana nabahlobo kunye nezalamane. Zibandakanye nomsebenzi wokuzithandela. Abantu abathandana nabantu baneengqondo ezisebenzayo ngakumbi. |
Unxibelelwano phakathi kwendlela yakho yokuphila kunye nenkumbulo
Indlela ophila ngayo ichaphazela ngqo inkumbulo yakho. Makhe sibone ukuba njani.
Ukutya neziselo
Ukutya kwakho kubaluleke kakhulu. Ukuba i-cholesterol yakho, uxinzelelo lwegazi, kunye namanqanaba eswekile egazini aphezulu, imithambo yegazi ethwala igazi iye engqondweni inokuvaleka kwaye yonakale. Izifundo zibonise ukuba abantu abatya amafutha agcweleyo amaninzi, afumaneka kwinyama nakwiimveliso zobisi, banenkumbulo embi kunabo bangayityi kakhulu.
Ukuba unako, zama ukutya kwaseMeditera.Yiqhele. Oko kuthetha ukutya intlanzi eninzi ene-omega-3, ioyile yomnquma enempilo entliziyweni, kunye neziqhamo nemifuno emitsha. Olu hlobo lokutya lubonakalisiwe ukuba lukhusela izakhono zokukhumbula kunye nokucinga.
Ukuzilolonga, ukulala kunye neminye imikhwa
Ukuzilolonga rhoqo kulungile kwinkumbulo yakho, njengokuba kunjalo nakumzimba wakho wonke. Zama ukuzilolonga ubuncinane imizuzu engama-30 ngosuku. Oku kuphucula ukuhamba kwegazi ukuya engqondweni.
Kwaye bubuthongo obuhle obo. Kuxa ulele apho ingqondo yakho igcina khona ulwazi kunye neenkumbulo zosuku. Kulapho kulula khona ukuzikhumbula kamva.
- Ukuba utshaya, yeka ngoko nangoko. Kuyayonakalisa imithambo yegazi.
- Ukuba usela utywala rhoqo, yeka. Uphando lubonise ukuba ukusela kakhulu kunokonakalisa kakhulu inkumbulo. Nangona kunjalo, ukusela utywala okulinganiselweyo (kungabi ngaphezu kwesiselo esinye ngosuku kubafazi kunye neziselo ezi-2 ngosuku kumadoda) kunokukhusela inkumbulo.
Ukwaluphala kunye nokulahlekelwa yinkumbulo
Kuqhelekile ukuba inkumbulo ibe buthathaka njengoko sikhula. Enyanisweni, iiseli zethu zengqondo ziqala ukuncipha kancinci ukusuka kwiminyaka yethu yama-20. Iikhemikhali ezifunekayo kwezo seli nazo ziyancipha. Ngoko ke, kuqhelekile ukuba inkumbulo ebukhali esasinayo xa sineminyaka engama-25 ubudala ingabikho xa sineminyaka engama-55 okanye engama-75 ubudala.
Kodwa khumbula, ayizizo zonke iimeko zokulahlekelwa yinkumbulo enzima ezibangelwa sisifo sika-Alzheimer. Kunokubakho ezinye izizathu. Umzekelo:
- Iimeko zestroke
- Ukubethelwa nzima entloko
- Ukunqongophala kweevithamini (ingakumbi i-vitamin B12)
- Iingxaki ezinxulumene nokulala
- Iziphumo ebezingalindelekanga zezinye zeziyobisi ozisebenzisayo
Ukuba unamathandabuzo, eyona nto ilungileyo onokuyenza kukubona ugqirha uze ucacise loo nto.
Iiflegi ezibomvu ezimele zibone ugqirha ngokukhawuleza
Kukho iimpawu ezibonisa ukuba oku kunokuba yinto enzulu ngakumbi kunokulibala nje okuqhelekileyo. Ukuba wena okanye umntu omaziyo uhlangabezana nale meko, kubalulekile ukufuna ingcebiso kagqirha.
- Ukuba uhlala ulibale izinto: Kufana nokuhlala ulibale apho upake khona imoto yakho.
- Ukuba iphazamisana nobomi bemihla ngemihla: Umzekelo, ukuba awukwazi ukuhlawula amatyala endlu yakho, okanye ukuba ulibele ukupheka ukutya uhlala upheka.
- Ukuba uyabalibala abantu obazi kakuhle: Ukuba usapho lwakho okanye abahlobo bakho bakuxelela ukuba awubazi.
- Utshintsho lobuntu kunye nokudideka: Ukuba umntu ohlala naye utshintsha ngequbuliso kwindlela aziphethe ngayo okanye ubuntu bakhe, okanye ukuba ubonakala edidekile malunga nokuba ukuphi okanye ukuba ukuwuphi unyaka, bonana nogqirha ngoko nangoko.
Kwimeko enjalo, ngokubona ugqirha ngaphandle kokoyika okanye ukuba neentloni, ungafumana unobangela ochanekileyo uze ufumane unyango olufunekayo.
Umyalezo Wokuya Ekhaya
- Kuqhelekile ukulibala izinto ezincinci. Izizathu eziphambili zoku kukungaqwalaseli, ukudinwa, kunye noxinzelelo.
- Ukutya okunempilo, umthambo rhoqo, kunye nokulala ngokwaneleyo kunceda kakhulu ekukhuseleni inkumbulo yakho.
- Ungayilola inkumbulo yakho ngokugcina ubomi bakho buhlelekile, ubhale phantsi izinto, kwaye wenze imisebenzi efaka umngeni engqondweni yakho.
- Ukuba ukulahlekelwa yinkumbulo yakho kuphazamisana nemisebenzi yakho yemihla ngemihla, okanye ukuba ufumana iimpawu eziyingozi, bona ugqirha wakho ngaphandle kokuthandabuza.
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