Ingabe uzizwa ukhathele ngemva kosuku olude emsebenzini? Ingabe uvuka ekuseni uzizwa sengathi awutholi amandla? Ingabe ngezinye izikhathi uzizwa umdala kuneminyaka yakho? Empeleni lokhu kuyisikhalazo esivamile kubantu abaningi njengoba besondela eminyakeni ephakathi. Kodwa izindaba ezinhle ukuthi, kunezinto eziningi ezilula esingazenza ukuze sithuthukise amazinga ethu amandla. Ezinye zalezi zinto zingasiza ngisho nokulawula inqubo yokuguga. Ngakho-ke, ake sixoxe ngendlela yokugcwalisa kabusha ithangi lakho lamandla uma lizizwa lingenalutho.
1. Hlola kuqala ezinye izifo.
Ngokuvamile, lo muzwa wokukhathala oqhubekayo, noma lokho esikubiza ngokuthi ' Ukukhathala' , kungaba uphawu lwesinye isifo. Isibonelo , ukukhathala kuyisibonakaliso esikhulu ezifweni ezifana 'neSifo Sikashukela' , 'Isifo Senhliziyo', 'Isifo Samathambo', 'Isifo Sokuntuleka Kwegazi' , ' Isifo Se - Thyroid ' , kanye 'ne-Sleep Apnea'.
Ngakho-ke, uma uzizwa ukhathele ngendlela engavamile ngaso sonke isikhathi, ungakushayi indiva lokho. Qiniseka ukuthi ubona udokotela wakho futhi ukhulume ngakho.
Ngokufanayo, eminye imithi esiyithathayo nayo ingabangela lokhu kukhathala. Ikakhulukazi eminye imithi yokucindezeleka kwegazi okuphezulu, imithi yokungezwani komzimba (ama-Antihistamine), kanye nemithi ekhipha amanzi emzimbeni (ama-Diuretics) ingabangela ukukhathala. Uma uqala ukuzizwa ukhathele kangaka ngemva kokuqala umuthi omusha, yazisa udokotela wakho ngakho futhi.
2. Ngisho noma uzizwa uvilapha ukuzivocavoca, vivinya umzimba!
Into yokugcina ofuna ukuyenza uma ukhathele ukuzivocavoca. Kuyiqiniso. Ungase ucabange ukuthi, "Ngingazivocavoca kanjani uma ngikhathele kangaka?" Kodwa izifundo eziningi zikhombisile ukuthi ukuzivocavoca umzimba, okungukuthi, ukuzivocavoca, kwandisa amazinga amandla emizimba yethu.
Uma sizivocavoca, inhliziyo yethu, amaphaphu kanye nemisipha kusebenza kahle kakhulu. Kalula nje, kufana nokwandisa ukusebenza kahle kukaphethiloli emotweni.Khona-ke uzoba namandla engeziwe okwenza noma yimuphi umsebenzi wosuku. Futhi, ukuzethemba kwalabo abazivocavocayo kuzokhula.
3. I-Yoga iyisisombululo esiphelele
Noma yikuphi ukuvivinya umzimba kuhle, kodwa i-yoga iwusizo kakhulu ekukhuliseni amandla. Ocwaningweni lwaseBrithani, abantu abathatha ikilasi le-yoga kanye ngesonto babike ukuthi bazizwa becacile engqondweni, benamandla, futhi bezethemba ngemva kwamasonto ayisithupha.
Akukaze kube sekwephuzile ukuqala i-yoga. Abacwaningi bathole ukuthi lapho abantu abaneminyaka ephakathi kuka-65 no-85 benza i-yoga izinyanga eziyisithupha, ukwaneliseka kwabo empilweni kanye namazinga abo amandla ayanda.
4. Ingabe uphuza amanzi anele?
Ukuphelelwa amanzi emzimbeni kungenye yezinto eziqeda amandla kakhulu. Ukuphelelwa amanzi emzimbeni kunganciphisa nekhono lakho lokwenza imisebenzi yomzimba. Izifundo zibonisa ukuthi abasubathi abaphelelwe amanzi emzimbeni bakuthola kunzima ukuqeda ukujima kokuphakamisa izinsimbi. Ngakho cabanga ukuthi umuntu owenza imisebenzi yasekhaya elula angazizwa ekhathele kangakanani uma ephelelwe amanzi emzimbeni.
Akukhona lokho kuphela, ukuphelelwa amanzi emzimbeni kunciphisa nokugxila kwethu.
Wazi kanjani ukuthi uphuza amanzi anele?
Kukhona indlela elula yokwenza lokhu. Bheka umbala womchamo wakho. Uma unombala ophuzi okhanyayo kuya kotshani, lokho kuyisibonakaliso esihle. Kodwa uma kumnyama, kuyisibonakaliso sokuthi udinga ukuphuza amanzi amaningi.
| Izimbangela ezivamile zokukhathala | Lokho ongakwenza |
|---|---|
| Isimo sezokwelapha esiyisisekelo (isib. isifo sikashukela, i-anemia) | Xhumana nodokotela wakho ngokushesha ukuze uthole iseluleko. |
| Ukuntuleka kokuzilolonga | Qala ukwenza okuthile njengokuhamba noma i-yoga okungenani imizuzu engama-30 nsuku zonke. |
| Ukuphelelwa amanzi emzimbeni | Phuza cishe izingilazi zamanzi ezingu-8-10 usuku lonke. Naka umbala womchamo wakho. |
| Ukungalali ngokwanele | Lala kusenesikhathi ukuze uthole amahora angu-7-8 okulala ubusuku ngabunye. |
5. Ukulala ngokwanele kubalulekile.
Ukuntuleka kokulala kuyimbangela enkulu yokukhathala emini. Kuphinde kwandise ingozi yezingozi. Isixazululo silula: hamba uyolala kusenesikhathi ukuze ulale ubusuku bonke.
Ucwaningo lukhombisile ukuthi abantu abalala kahle ebusuku bazizwa benamandla kakhulu futhi bengakhathali kakhulu emini. Ukulala kahle ebusuku akuyona nje ikhambi lokukhathala, kodwa futhi kunezinzuzo ezibalulekile zempilo. Kubikwa ukuthi abantu abaneminyaka eyikhulu ubudala balala kangcono kunomuntu ojwayelekile.
Uma ungalali kahle ebusuku ngokuzumayo, thatha ubuthongo obufushane emini. Ngisho nokulala kancane imizuzu eyi-10 kwanele ukubuyisela amandla akho. Kodwa ungalali isikhathi esingaphezu kwemizuzu engama-30, njengoba lokhu kungaphazamisa ikhono lakho lokulala ngalobo busuku. Kuthiwa ukuphuza ikhofi ngemva kokulala kancane kungakunika amandla angcono nakakhulu.
6. Izinzuzo zamafutha enhlanzi (i-Omega-3)
Ama-omega-3 fatty acid, alungele kakhulu inhliziyo, nawo asiza ekwandiseni ukuphaphama kwemizimba yethu. Ngokusho kocwaningo olwenziwe e-Italy, abantu abathatha ama-capsules amafutha enhlanzi izinsuku ezingu-21 babe nesikhathi sokuphendula kwengqondo sabo esengeziwe. Baphinde bathi bazizwa benamandla kakhulu kunangaphambili.
7. Sebenza ngokwewashi lomzimba wakho
Abanye abantu bazizwa benamandla kakhulu ekuseni. Sibabiza ngokuthi “ama-lark asekuseni.” Kukhona abanye abazizwa benamandla kuze kube semini nasebusuku. Sibabiza ngokuthi “izikhova zasebusuku.”
Lawa maphethini wamandla ansuku zonke emizimbeni yethu anqunywa isakhiwo sobuchopho bethu kanye nezakhi zofuzo. Lokhu sikubiza ngokuthi ama-circadian rhythms. Ngakho-ke ukushintsha la maphethini kunzima kancane. Ngakho-ke, kunokuba uzame ukuwushintsha, kungcono ukuhlonza isigqi semvelo somzimba wakho bese uhlela umsebenzi wakho ngokufanele. Sebenzisa imisebenzi enzima, imisebenzi edinga ukunakwa okwengeziwe, lapho amandla akho esephezulu.
8. Ukwehlisa isisindo esiningi kukunika amandla amaningi.
Ukwehlisa isisindo esiningi kungakunika amandla amangalisayo. Ngisho nokunciphisa okuncane kwamafutha emzimbeni kungathuthukisa isimo sakho sengqondo, amandla, kanye nekhwalithi yokuphila. Uma ukhuluphala, uzizwa ukhathele kakhulu. Uma unciphisa isisindo, uzizwa ulula futhi amandla akho ayanda.
Ukuze wehlise isisindo, indlela engcono kakhulu ukulawula ubukhulu besabelo, udle ukudla okunempilo, futhi wandise umsebenzi womzimba.
9. Khulisa inani lezikhathi odla ngazo ngosuku bese wehlisa inani.
Abanye abantu bangase bazuze ngokudla ukudla okuncane okuningana phakathi nosuku. Ukudla ukudla okuncane okuhlanu noma okuyisithupha ngosuku esikhundleni sokudla okukodwa okukhulu kungasiza ekugcineni amazinga kashukela egazini lakho ezinzile.
Uma udla ngale ndlela, khetha ukudla okuqukethe okusanhlamvu okuphelele kanye namanye ama-carbohydrate ayinkimbinkimbi . Lokhu kuthatha isikhathi eside ukugaywa kunama-carbohydrate acwengekile (njengesinkwa ne-pasta), okusiza ukuvimbela ukwanda okungazelelwe kwamazinga kashukela egazini.
Kodwa khumbula, uma wandisa ukudla kwakho ngale ndlela, kudingeka uqaphele inani olidlayo ngesikhathi esisodwa. Ngaphandle kwalokho, ungase ukhuluphale.
Umlayezo Wokuya Nawe Ekhaya
- Ukukhathala okuzwayo ngaso sonke isikhathi kungaba uphawu lwesimo sempilo esiyimfihlo, ngakho-ke uma ungaqiniseki, bonana nodokotela wakho kuqala.
- Izinguquko ezilula zendlela yokuphila njengokuzivocavoca umzimba, ukulala kahle, nokuphuza amanzi anele kungenza umehluko omkhulu emazingeni akho amandla.
- Lalela umzimba wakho. Yidla ukudla okulinganiselayo, lawula isisindo esiningi, bese uhlela imisebenzi yakho ngokwemijikelezo yamandla yemvelo yomzimba wakho.
- Akudingeki uphile impilo yokukhathala njalo. Ngokuthatha izinyathelo ezilula nezisebenzayo njengalezi, ungaphinde uthole amandla akho alahlekile.
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