Wonke umntu uyazi ukuba ubumnyama ngumhlobo wabaselula, kodwa oku akunjalo, ubumnyama ngumhlobo wabo bonke uluntu. Inkqubo yokutshintsha imini nobusuku ayidalwanga nje, kodwa ukuze sigcine impilo yethu kwisigqi esivamile. Kodwa kutheni ixesha elifutshane lokukhanya ebusika lihamba yonke i-20 ukuya ekudandathekeni, uxinzelelo kunye nempilo ebuthathaka? Kutheni kusasa kusasa esiya kuhlangana xa sisuka emsebenzini sishiya impembelelo engafanelekanga yonke imini? Ngoko siyacwangciswa kwaye, emva kokufunda le nqaku, siza kuqala ukuphatha ubumnyama ngokwahlukileyo, kuba emva kwezinto ezimbi zikhona umthombo wangempela wempilo.
Izazinzulu zithi ubumnyama bunempembelelo enhle kwi-nakrasotu. Ukukhanyisa okuvela kumbane kunye nezixhobo eziphathekayo kunempembelelo embi kwesikhumba, ngokukhawuleza inkqubo yokuguga yamaseli, ngoko kubaluleke kakhulu ukutshitshisa ekukhanyeni kwemvelo emini nasembusweni obumnyama ebusuku. Yaye ukuba i-fancy isithandana, ngoko uhlala ucwangcisa isidlo ngekhaneyile: incedo, inhle kwaye ifakwe ngumdla.
Ngoko, ziziphi iingenelo zobumnyama?
1. Ukunciphisa ingozi yomhlaza
Kuye kwabonakaliswa ngokuphindaphindiweyo ukuba ubukhulu bokukhanyisa ngexesha lemihla buhambelana ngqo nokuphuhliswa kwesisu somhlaza. Kutheni kunjalo, ngoku ndiza kuchaza. Ebusuku, umzimba wethu ubandakanyeka nje ngokulala kuphela, kodwa nakwi-melatonin. I-Melatonin yinto eveliswa ngumzimba ebusuku ngenxa yenjongo yokukhuselwa kwintsholongwane yomhlaza, mhlawumbi kuthiwa "ihomoni". Ubukho bokukhanya ebusuku buphazamisa uphuhliso lwayo kwaye, ngokufanelekileyo, kunciphisa ukukhuselwa komzimba kwesi sifo esibi. Inyathelo ye-mitatonin ijoliswe ekunciphiseni ukukhula kwamanye amangqamuzana omhlaza ngokukhuthaza ukuphuhliswa kweeseli ezimhlophe zegazi kunye nokuqiniswa kwamagciwane. Ukusebenza kwale antioxidant kuphuculwe kakhulu ngokuhlanganiswa kweziyobisi ezichasene nomhlaza.
2. Ukunciphisa amathuba okuphuhliswa nokuhlaselwa kweemeko ezixinzelelekileyo
Ukungabikho kwemini kungabandakanyeka ekuphuhliseni ukudakumba, kodwa kungabikho kobumnyama. Indoda, njengezo zonke izidalwa eziphilayo emhlabeni, zifuna ixesha lokuphumla namandla. Oku kusinceda silale, kodwa kungekhona nje iphupha, kodwa iphupha ebumnyameni obumnyama. Ukungabikho kwemigudu yemini nobusuku akunikezeli amandla omntu ngokupheleleyo, okwenza kubekho ukuxinezeleka komzimba.
Abanye abantu bathanda ukulala kunye neTV, kodwa le mvume iyingozi nakakhulu, kuba ukukhanya okugqithisileyo kunye nezandi zizona zinto ezinamandla kakhulu ezincinci, zibonakaliswa ngokungazi kakuhle. Lo mkhuba uphikisana nomntu, ngakumbi abantwana.
3. Ukuphucula umgangatho wobuthongo
Ukulala okuqinileyo kunye nempilo kunokuba kube mnyama kuphela. Imithombo eyahlukeneyo yokukhanya ibuhlungu ngakumbi umgangatho wokulala kwaye ungavumeli umntu ukuba angene ngaphakathi. Abantu abalala kunye nezixhobo bavula ixesha elide lokubuyisela ngokupheleleyo amandla abo, ngokungafani nabo balele ebumnyameni obugcwele.
Xa umntu ebumnyameni, umzimba wakhe ulungele kuyo kwaye ubuthongo buza ngokukhawuleza. Ngenxa yoko, umgangatho wobuthongo uthuthuke, uxinzelelo lobuthathaka luyehla, ukubuyiswa kwemikhosi kwenzeka ngokukhawuleza, kukho ukuhlaziywa okukhulu kweeseli, kwaye ukunyuka kwamandla kwinqanaba ngalinye lomzimba landa.
4. Ukukhuthaza ukulahleka kwesisindo
Xa umntu esebumnyameni, umzimba udibanisa ngokuzenzekelayo umsebenzi we "walamba" kwaye unike ukufakela ukuphumula. Ngale ndlela, uhlobo lusilondoloze ekudleni kunye nokuvumela umzimba ukuba uphuphe ekudleni ngaphandle kokulahla iipounds ezongezelelweyo kwiindawo ezingafunekiyo zomzimba wethu. Iingcali zenzululwazi ziye zafakazela ukuba abantu abalele ekukhanyeni balambile kwaye banesidingo sokwanelisa. Ukusetyenziswa ngokufanelekileyo kokutya ebusuku akuncedi ukulahlekelwa isisindo, kodwa kukukhokelela ekunyanyeni, kuba umzimba ukhululeke ngokutya.
5. Usekela umsebenzi weewashiloji
Umjikelo wendalo wokutshintsha iifom zemihla nobusuku kwaye isekela iwashi yezinto eziphilayo ngamnye wethu. Ihlabathi lanamhlanje lizaliswe ngeendawo ezininzi ezithandekayo zokuzonwabisa, ezidibanisa isigqi sesimo: ii-nightclub, iintlanganiso kwiikhompyuthela kude kube yintsasa yentsasa, ibukela iTV, ihamba ngeenxa yokugcina ii-clock. Siphila kwaye sinandipha lo bomi, singazi ukuba senza ukuphulwa okucacileyo kwiimvumi zendalo.
Iingcali zenzululwazi zibonakalise ukuhambelana ngokuthe ngqo phakathi kokungaphumeleli kwexesha le-biological kunye nokuphila komntu. Isiphumo sinokuxinezeleka, ukuphazanyiswa kwendlela yokugoma, isistim somzimba kunye nezinye izifo ezininzi. Ukuze ugweme imiphumo engathandekiyo, iingcali zicebisa ukunciphisa usuku lwakho, ukulala ngexesha elifanayo, ukhuthaze umsebenzi kunye nokuqala kobumnyama. Ezi ziphakamiso asithethi ukuba kufuneka ulahleke ngokusemthethweni ubusuku bobusuku, okwaneleyo ukuzama ukunciphisa le ndlela yokuphila.
Sihlolisise iinjongo eziphambili zobumnyama kwaye unquma ukuba uyazigcina okanye cha. Kukho nawuphi na, kuyafaneleka ukuthobela ingqalelo, kuba le yimpilo yethu kwaye sinayo. Enyanisweni, abaninzi abanako ukukwazi ukutshintsha indlela yokuphila ngenxa yeemeko ezinxulumene nentsapho okanye umsebenzi, ukugcinwa kwe-nostalgic yesigqi sesimo sokuguquka kobumnyama nokukhanya okungenani ukuqala kuza kuba nefuthe elihle kwimpilo.