Ingabe uzizwa ukhathele ngokuphelele ngesikhathi ufika ekhaya uvela emsebenzini? Ingabe uvuka uzizwa sengathi awukaphumuli nhlobo? Ngezinye izikhathi, uzizwa umdala kuneminyaka yakho yangempela? Eqinisweni, lokhu kuyisikhalazo esivame kakhulu njengoba sifika eminyakeni ephakathi. Kodwa-ke, izindaba ezinhle ukuthi kunezinto eziningi ezilula ongazenza ukuze ukhuphule amazinga akho amandla futhi. Ezinye zalezi zinyathelo zize zisize ekuphatheni inqubo yokuguga. Ngakho-ke, ake sixoxe ngendlela yokugcwalisa kabusha ithangi lakho lamandla uma lizwakala sengathi lisebenza lingenalutho.
1. Susa izimo zempilo eziyisisekelo
Ngokuvamile, lokhu kukhathala okuqhubekayo—esikubiza ngokuthi ' Ukukhathala' —kungaba uphawu lwesimo sezokwelapha esiyimfihlo. Isibonelo, izimo ezifana nesifo sikashukela , isifo senhliziyo , isifo samathambo , i-anemia , isifo se-thyroid , kanye ne-sleep Apnea zivame ukuba nokukhathala njengophawu oluyinhloko.
Ngakho-ke, uma uzizwa ukhathele ngendlela engavamile uma kuqhathaniswa nesimiso sakho esivamile, ungakushayi indiva. Qiniseka ukuthi uhlela i-aphoyintimenti nodokotela wakho ukuze nixoxe ngalezi zimpawu.
Ngaphezu kwalokho, eminye imithi ingabangela ukukhathala. Ngokukhethekile, eminye imithi yokucindezeleka kwegazi, ama-antihistamine, kanye ne-diuretics kungakushiya uzizwa ukhathele. Uma uqale umuthi omusha futhi waqaphela lokhu kukhathala ngemva nje kwalokho, qiniseka ukuthi wazisa umhlinzeki wakho wezempilo.
2. Ngisho noma uzizwa ukhathele kakhulu, vivinya umzimba!
Uma ukhathele, into yokugcina ofuna ukuyenza ukuzivocavoca umzimba. Lokho kuyaqondakala. Ungase uzibuze, "Ngingazivocavoca kanjani uma ngikhathele kangaka?" Kodwa-ke, izifundo eziningi zikhombisile ukuthi ukuzivocavoca umzimba empeleni kukhulisa amazinga amandla omzimba wakho.
Uma uzivocavoca, inhliziyo yakho, amaphaphu, kanye nemisipha kusebenza kahle kakhulu. Kalula nje, kufana nokuthuthukisa ukusebenza kahle kukaphethiloli emotweni. Lokhu kukunika amandla engeziwe kanye namandla okwenza imisebenzi yosuku lwakho. Ngaphezu kwalokho, labo abazivocavoca bavame ukubika amazinga aphezulu okuzethemba.
3. I-Yoga iyisisombululo esihle kakhulu
Nakuba noma yiluphi uhlobo lokuzivocavoca luzuzisa, i-yoga iyasebenza kakhulu ekukhuliseni amandla. Ucwaningo lwaseBrithani luthole ukuthi abantu ababeya ekilasini le-yoga kanye ngesonto babike ukucaca kwengqondo, amandla, kanye nokuzethemba okukhulu ngemva kwamasonto ayisithupha nje.
Akukaze kube sekwephuzile ukuqala i-yoga. Abacwaningi bathole ukuthi lapho abantu abaneminyaka ephakathi kuka-65 no-85 benza i-yoga izinyanga eziyisithupha, babethola ukwaneliseka okukhulu empilweni kanye namazinga amandla aphelele.
4. Ingabe uphuza amanzi anele?
Ukuphelelwa amanzi emzimbeni kuyisitha esiyinhloko esiqeda amandla akho. Uma uphelelwe amanzi emzimbeni, ikhono lakho lokwenza imisebenzi yomzimba liyancipha. Ucwaningo lubonisa ukuthi abasubathi abaphelelwe amanzi emzimbeni bayalwa nokuqedela izivivinyo zokuqeqesha amandla. Cabanga nje ukuthi umuntu owenza imisebenzi yasekhaya yansuku zonke angazizwa ekhathele kangakanani ngenxa yokuphelelwa amanzi emzimbeni.
Akukhona lokho kuphela, kodwa nokuphelelwa amanzi emzimbeni nakho kuyaphazamisa ukugxila kwakho kanye nokugxilisa ingqondo.
Wazi kanjani ukuthi uphuza amanzi anele?
Kukhona indlela elula yokuhlola. Bheka umbala womchamo wakho.Uma umchamo wakho uphuzi okhanyayo, onombala wotshani, lokho kuyisibonakaliso esihle. Uma umnyama kunalokho, kuyisibonakaliso sokuthi udinga ukuphuza amanzi amaningi.
| Imbangela Evamile Yokukhathala | Lokho Ongakwenza |
|---|---|
| Inkinga eyisisekelo (isb. isifo sikashukela, i-anemia) | Funa iseluleko sezokwelapha kudokotela wakho ngokushesha. |
| Ukuntuleka kokuzilolonga | Qala ngokuhamba ngezinyawo noma ngokuzijwayeza i-yoga okungenani imizuzu engama-30 nsuku zonke. |
| Ukuphelelwa amanzi emzimbeni | Phuza izingilazi zamanzi ezingu-8-10 usuku lonke. Qapha umbala womchamo wakho. |
| Ukungalali ngokwanele | Lala kusenesikhathi ukuze uqinisekise ukuthi ulala amahora angu-7-8 ubusuku ngabunye. |
5. Ukulala ngokwanele kuyimpoqo
Ukungalali kahle kuyimbangela ehamba phambili yokukhathala emini futhi kwandisa ingozi yezingozi. Isixazululo silula: Lala kusenesikhathi ukuze uqinisekise ukuthi uthola ukuphumula okuphelele ebusuku.
Ucwaningo luqinisekisa ukuthi labo abalala kahle bazizwa benamandla kakhulu futhi bengakhathali kakhulu emini. Ukulala okuhle akusona nje isisombululo sokukhathala; kunikeza izinzuzo ezibalulekile zempilo. Kuze kubikwe nokuthi abantu abaneminyaka eyikhulu ubudala bavame ukujabulela ukulala okungcono kunomuntu ojwayelekile.
Uma ukuthola kunzima ukulala ebusuku, zama ukulala isikhashana emini. Ngisho nokulala imizuzu eyi-10 kwanele ukusiza ukubuyisela amandla akho. Kodwa-ke, gwema ukulala imizuzu engaphezu kwengu-30, njengoba lokhu kungaphazamisa ikhono lakho lokulala ngalobo busuku. Ukuphuza ikhofi ngemuva nje kokulala isikhashana kuthiwa kunikeza amandla engeziwe.
6. Ukuthuthukiswa okuvela ku-Omega-3
Ama-omega-3 fatty acid, awusizo kakhulu enhliziyweni, nawo ayasiza ekwandiseni ukuphaphama kwakho. Ngokusho kocwaningo lwase-Italy, abantu abathathe ama-capsules amafutha enhlanzi izinsuku ezingu-21 babonise isivinini sokuphendula kwengqondo esisheshayo futhi babike ukuthi bazizwa benamandla kakhulu kunangaphambili.
7. Sebenza ngokwewashi lomzimba wakho
Abanye abantu bazizwa benamandla amakhulu ekuseni kakhulu; sibabiza ngokuthi “ama-lark asekuseni.” Abanye bathola amandla abo ephakama njengoba usuku luphenduka ubusuku; sibabiza ngokuthi “izikhova zasebusuku.”
Amaphethini ethu amandla ansuku zonke anqunywa isakhiwo sobuchopho bethu kanye nezakhi zofuzo. Lawa aziwa ngokuthi ama-Circadian Rhythms. Njengoba kunzima ukushintsha la maphethini, kungcono ukuqaphela isigqi sakho semvelo bese uhlela imisebenzi yakho ngokufanele. Hlela imisebenzi yakho enzima kakhulu noma leyo edinga ukugxila okuphezulu ngesikhathi samahora akho aphezulu amandla.
8. Ukwehlisa isisindo esiningi kunikeza amandla amaningi
Ukwehlisa isisindo somzimba esingeziwe kungakunikeza amandla angenakucatshangwa. Ngisho nokunciphisa okuncane kwamafutha omzimba kuthuthukisa isimo sakho sengqondo, amandla, kanye nekhwalithi yokuphila. Njengoba isisindo sikhula, nokukhathala ngokomzimba kuyakhula. Njengoba unciphisa isisindo, uzozizwa ulula futhi unamandla kakhulu.
Indlela engcono kakhulu yokwehlisa isisindo ukulawula ubukhulu besabelo, ukudla ukudla okunempilo, nokwandisa umsebenzi womzimba.
9. Yidla ukudla okuncane, kaningi
Abanye abantu bayazuza ngokudla ukudla okuncane okuningana phakathi nosuku kunokudla ukudla okukhulu okumbalwa. Ukudla ukudla okuncane izikhathi ezi-5-6 ngosuku kusiza ukugcina amazinga kashukela egazini lakho ezinzile.
Uma udla ngale ndlela, khetha ukudla okuqukethe okusanhlamvu okuphelele kanye namanye ama-carbohydrate ayinkimbinkimbi. Ngenxa yokuthi lokhu kuthatha isikhathi eside ukugaywa kunama-carbohydrate acwengekile (njengesinkwa esimhlophe noma i-pasta), kuvimbela ukwanda okungazelelwe kanye nokwehla koshukela egazini.
Khumbula, uma wandisa izikhathi zokudla kwakho, qaphela ubukhulu besabelo, kungenjalo ungase ukhuluphale ngengozi.
Umlayezo Wokuya Nawe Ekhaya
- Ukukhathala okuqhubekayo kungaba uphawu lwesimo sezempilo esiyimfihlo. Hlala uthintana nodokotela wakho ukuze unqume izinkinga zempilo kuqala.
- Izinguquko ezilula zendlela yokuphila , njengokuzivocavoca umzimba, ukulala kahle, nokuhlala unamanzi emzimbeni, kungenza umehluko omkhulu emazingeni akho amandla.
- Lalela umzimba wakho. Yidla ukudla okulinganiselayo, phatha isisindo sakho, bese uhlela imisebenzi yakho ngokwemijikelezo yakho yamandla yemvelo.
- Akudingeki uphile esimweni sokukhathala njalo. Ngokuthatha lezi zinyathelo ezilula nezisebenzayo, ungaphinde uthole amandla akho alahlekile.
