Ingabe uwedwa onesifo sokucindezeleka? Lezi zinguquko zendlela yokuphila zizokusiza!

Ukucindezeleka, noma njengoba sonke sikwazi, ukucindezeleka, kuyinto enzima kakhulu futhi ecindezelayo. Ungase uzizwe sengathi awusoze waphuma kukho, sengathi umhlaba wonke umelene nawe. Kodwa udinga ukukhumbula into eyodwa ebalulekile. Ukucindezeleka kuyisimo sezokwelapha esingalapheka ngokuphelele ngosizo lukadokotela . Into eyinhloko imithi kanye nokwelulekwa okunikezwayo ngakho. Kodwa, ngaphezu kwalezo zindlela zokwelapha, ungathola amandla amakhulu kanye nempumuzo enhlalakahleni yakho yengqondo ngokufaka imikhuba emincane emihle empilweni yakho yansuku zonke. Yilokho esikhuluma ngakho namuhla.

Ukuzivocavoca umzimba akuyona nje into oyenza emzimbeni wakho!

"O, angikwazi ngisho nokuvuka embhedeni, ngingazivocavoca kuphi..." Ucabanga lokho, akunjalo? Ngiyaqonda. Kuvamile kakhulu ukuzizwa sengathi uzolahlekelwa amandla ngenxa yokucindezeleka bese ufuna ukuhlala kusofa.

Kodwa into emangalisayo ukuthi, uma uqala ukunyakazisa umzimba wakho kancane, kwenzeka izinto ezimangalisayo ngaphakathi kobuchopho bakho.

• 'Ama-hormone enjabulo' njenge -serotonin , athuthukisa isimo sethu sengqondo futhi asilethele injabulo nenduduzo, aqala ukukhiqizwa.
• Kanjalo nama-endorphin . Lawa afana nemithi yokuqeda ubuhlungu yemvelo kanye namakhemikhali anciphisa ukucindezeleka ebuchosheni bethu. Uma uzivocavoca, lawa ayakhishwa futhi akulethele umuzwa omuhle wenhlalakahle.

Akudingeki ujuluke amahora amaningi nsuku zonke. Zama ukuzivocavoca umzimba okungenani imizuzu engama-20, izinsuku ezi-3 ngesonto . Uma ungakaze uzivocavoce isikhathi eside, kungcono ukukhuluma nodokotela wakho kuqala.

Ukudla kahle kungathuthukisa nemizwa yakho!

Lokho esikudlayo kunomthelela oqondile emizimbeni yethu nasezingqondweni zethu. Ukudla okunempilo kufana nophethiloli ongcono kakhulu ezingqondweni zethu. Uma sicindezelekile, sivame ukuthola "ukudla okududuzayo" njengoshokoledi, amabhisikidi, ne-ayisikhilimu. Nakuba kungase kunikeze impumuzo yesikhashana, ngokuhamba kwesikhathi kungenza izinto zibe zimbi kakhulu.

Ngakho-ke, ukudla ngesikhathi nokudla okuthile okunempilo kusiza kakhulu ekukhuliseni imizwa yakho futhi kukunike amandla owadingayo ukuze uvivinye umzimba.

Yini okufanele ngiyifake ekudleni?

• Imifino nezithelo ezintsha: Engeza okungenani isithelo esisodwa ngosuku kanye nemifino ethile ekudleni kwakho.
• Imifino: Izinto ezifana nesipinashi, i-kale, nesipinashi zinikeza umsoco omuhle engqondweni.
• Okusanhlamvu okuphelele: Izinto ezifana nelayisi elinsundu, i-buckwheat, i-oats, kanye nobhontshisi.
• Amaprotheni angenamafutha: Izinto ezifana nenhlanzi, inkukhu (engenasikhumba), amaqanda, iyogathi, ubhontshisi oluhlaza, kanye nobhontshisi.
• I-Omega-3: Lokhu kutholakala ezinhlanzini ezifana ne-salmon, i-tuna, kanye nembewu ye-flax. Zinhle kakhulu empilweni yobuchopho.

Yini ofuna ukuyinciphisa?

• Ushukela namaswidi: Nciphisa amakhekhe, amabhisikidi, neziphuzo ezimnandi ngangokunokwenzeka.
• Amafutha ezilwane kanye nenyama ephekiwe: Nciphisa amasoseji, ubhekeni, inyama ebomvu (inyama yenkomo, ingulube).
• Ukudla kwesinkwa nofulawa: Khetha okuthile okufana nesinkwa se-wholemeal esikhundleni sesinkwa esimhlophe nama-buns.
• Amafutha amaningi: Nciphisa ukudla okuthosiwe kakhulu ngangokunokwenzeka.

Ingabe kunzima ukulala? Ake sizame ukulala kahle ebusuku.

Inkinga enkulu kubantu abangaba ngu-75% abanesifo sokucindezeleka ukungakwazi ukulala. Kuphakathi kokuthi bayalala futhi abakwazi ukulala amahora amaningi, noma bavuke phakathi nobusuku futhi abakwazi ukuphinda balale. Utholaphi ubuthongo uma uthatha zonke izinkinga, ukukhathazeka, kanye nokukhathazeka kosuku uyolala?

Ukulala kahle kubalulekile ukuze unqobe ukucindezeleka. Zama lezi zinyathelo ezilula:

• Yenza ikamelo lakho lokulala libe yindawo ethule, emnyama, epholile, nekhululekile .
• Yeka ukubuka ifoni yakho, ithebhulethi, noma i-TV okungenani ihora ngaphambi kokulala. Ukukhanya okuluhlaza okwesibhakabhaka okuvela kuzo kuphazamisa ubuthongo bakho.
• Kangangokunokwenzeka, jwayela ukulala nokuvuka ngesikhathi esifanayo nsuku zonke . Zama ukungashintshi lokhu ngisho nangempelasonto.
• Yenza okuthile ngaphambi kokulala, njengokugeza ngamanzi ashisayo, ukufunda incwadi, noma ukulalela umculo ozolile.
• Nciphisa ukulala emini ngangokunokwenzeka.

Utshwala nezidakamizwa akusona isisombululo, kuyinkinga!

Abanye abantu baphendukela otshwaleni noma kwezinye izidakamizwa njengesixazululo sesikhashana sokuqeda ubuhlungu nokudabuka kokucindezeleka. Lokhu kubizwa ngokuthi "ukuzelapha." Nakuba bangase bazizwe bekhululekile ngaleso sikhathi, okwenzekayo ngempela ukuthi ukucindezeleka kuya kuba kubi kakhulu.

Lezi zinto zingaphazamisa ubuthongo bakho , zibangele ezinye izinkinga zempilo (njengesifo sesibindi), futhi zingase zingasabeli kahle ekwelashweni kwakho kokucindezeleka . Lokho kusho ukuthi imithi udokotela wakho ayinikezayo ingase ingasebenzi kahle.

Izindlela ezincane zokulawula ukucindezeleka

Njengoba izingcindezi nezinkinga ezihambisana nosuku ngalunye, ukucindezeleka kwengqondo yethu kuyanda. Lokhu kunzima nakakhulu uma kuhlanganiswa nokucindezeleka. Ngakho-ke, kubaluleke kakhulu ukuthola izindlela zokuphumula.

• Ukuzindla: Beka eceleni imizuzu eyi-10 ngosuku, vala amehlo akho, bese ugxila endleleni umoya wakho ophefumula ngayo phezulu naphansi.
• Ukuphefumula okujulile: Uma uzizwa ucindezelekile, thatha umoya ojulile, kancane, ubambe isikhashana, bese ukhipha umoya kancane kakhulu. Ukwenza lokhu izikhathi ezimbalwa kuzokusiza uzizwe ukhululekile kakhudlwana.
• Into oyithanda kakhulu: Yenza into oyithandayo. Njengokudweba, ukulalela umculo, noma ukutshala imbali engadini.
• Ukuba matasa: Njengoba kushiwo ngaphambili, ngisho nokuhamba imizuzu engama-20-30 kunganciphisa ukucindezeleka kwakho futhi kuthuthukise isimo sakho sengqondo.