Isiva rhoqo sokukhathala siqhelekile. Enyanisweni, malunga nengxenye yesithathu yabaselula abakhulileyo, abadala kunye nabadala, banxibile okanye banxibile. Ukukhathala luphawu oluqhelekileyo lweemeko zesifo kunye nezifo ezinzulu, kodwa kwiimeko ezininzi kubangelwa izinto ezilula zokuphila. Ngenhlanhla, bahlala belula ukulungisa.
Ngezantsi zidweliswe izizathu ezili-10 ezenza ukuba uhlale uziva utyhafile, kwaye unikeza iingcebiso ngeendlela zokubuyisela amandla.
1. Ukusela kakhulu i-carbohydrate ecocekileyo
I-carbohydrates ingaba ngumthombo ochanekileyo wamandla. Xa udla, umzimba uyawahlula ushukela, ongasetyenziswa njengamafutha. Nangona kunjalo, ukudla kakhulu i-carbohydrates ecocekileyo kunokunceda ukuba uzive ukhathele kulo lonke usuku. Ushukela kunye ne-carbohydrate eqhutywe kubangela ukwanda ngokukhawuleza kumanqanaba eshukela egazi. Oku kunika umqondiso kwi-pancreas ukuvelisa inani elikhulu le-insulin ukususa iswekile egazini uze ungene kwiiseli. Ukwenyuka okunjalo kwishukela yegazi - kunye nokuwa kwayo okulandelayo-kunokukwenza uzive uphelile. Ufuna ukufumana amandla okukhawuleza, uthabatha ngokukodwa isahlulo esilandelayo se-carbohydrates ecocekileyo, engakhokelela kwisangqa esibi. Iziphumo eziliqela zibonise ukuba ukunciphisa inani leswekile kunye ne-carbohydrate echithwayo ekudleni kunye nokutya okutyiwa ngokutya kunokukhokelela kwindawo yokugcina amanzi. Kwisifundo esithile, abantwana badla ukutya okutyikitya kunye nomxholo ophezulu we-carbohydrate ecocekileyo phambi kokuba umdlalo webhola ukhupheke ngakumbi kunabantwana abadla ukutya okutyiwa kwintyatyambo esekelwe ibhotela. Ngenhlanhla, uphando lubonisa ukuba ezinye iimveliso zinokukunceda ukujamelana nokukhathala. Ukugcina ukubonelela ngamandla, ukuthatha iswekile kunye ne-carbohydrate ecocekileyo kunye nokutya okwenyama kunye nezityalo ezizinzileyo kwifiber, ezifana nezityalo kunye nemifuno. Isiphelo: Ukusetyenziswa kwamakhemikhali-carbohydrates ahlambulukileyo kunokukhokelela ekutshintsheni kwamanqanaba eeshukela egazi, oku kunokukwenza uzive ukhathele. Kunoko, khetha izinto zendalo kunye nemveliso yezinto ezinomgangatho omncinci kumanqanaba eshukela egazi.
2. Ukuphila ngokwemveli
Ukungasebenzi kungabangela ukuba amandla akho aphantsi. Kodwa abaninzi abantu bathi banzima kakhulu ukuqeqeshwa. Enyanisweni, uphando olutshanje lubonise ukuba le yeso sizathu esivakalayo sokuba abantu abadala kunye nabantu abadala abakuboniswe xa kwenzeka ukukhutshwa koqeqesho. Enye inkcazelo ingaba yimizimba engapheliyo yokukhathala (i-CFS), ebonakaliswe ngokugqithiseleyo, ukukhathala okungaqondakaliyo. Izifundo zibonisa abantu abahlupha kwi-CFS, njengomthetho, banomgangatho ophantsi wamandla noxinezelo, banciphisa amandla abo okusebenza. Nangona kunjalo, ukuphononongwa kwezifundo ezibandakanya abantu abangaphezu kwe-1,500 zifumene ukuba umzimba unokunciphisa ukukhathala kwiCFS. Uphando luye lwabonisa ukuba umzimba unokunciphisa ukukhathala phakathi kwabantu abanezempilo kunye nabantu abanezinye izifo, ezifana nomhlaza. Ngaphezu koko, ukwanda okwenyuka kumsebenzi wokwenyama kunenzuzo. Ukwandisa ukugcinwa kwamandla, shintsha iindlela zokuhamba ezihamba ngokukhawuleza ezinokusebenza. Umzekelo, ukuba kunokwenzeka, yima, kodwa ungahlali, ukhuphuke kwizitebhisi, kungekhona kwi-elevator, hamba imida emfutshane ngeenyawo, ugweme ukuthutha. Isiphelo: Ukuphila kwindlela yokuphila kungakhokelela ekukhatheni kubantu abanempilo, kunye nalabo abanesifo esingapheliyo nesifo sengxaki kunye nezinye iingxaki zempilo. Ukuphila okusebenzayo kunokunceda ukwandisa amandla.
3. Ukungabikho kokulala
Ukungabi nobuthongo ngenye yezizathu ezibonakalayo zokukhathala. Umzimba wakho wenza imisebenzi emininzi ngexesha lokulala, kubandakanya ukugcinwa kwememori kunye nokuveliswa kwamahomoni alawula umbane kunye namandla. Emva kokulala okupheleleyo, uhlala uvuka uziva uhlambulukile, unamandla kwaye unamandla. Ngokutsho kwe-American Academy ye-Sleep Medicine kunye ne-Sleep Research Society, umntu omdala wempilo efanelekileyo emdeni ufuna iiyure ezisixhenxe zokulala ubusuku bonke. Into ephambili kukuba ukulala kufanele kube nokuzola kunye nokuqhubekayo ukwenzela ukuba ingqondo ikwazi ukuhamba kuzo zonke izigaba ezinhlanu zomjikelezo ngamnye wokulala. Ukongezelela, ukulala kakuhle, kufuneka ugcine ubundlobongela obusoloko, obuya kunceda ukunqanda ukukhathala. Kwisifundo esithile, abaselula abalala ngexesha elifanayo ngeveki nangempelaveki, babonisa ukukhathala okungaphantsi kunye nobunzima obuncinane bokulala kwabolabo abaya kulala emva koko balala iiyure ezingaphantsi kweveki. Umsebenzi wokwenyama emini unokukunceda ukulala ngokulala ebusuku. Olunye uhlolisiso phakathi kwabalupheleyo lufumene ukuba umthambo wanceda ukuphucula umgangatho wobuthongo nokunciphisa ukukhathala. Ukongezelela, i-nap efutshane emini inokukunceda ukwandisa amandla. Kwafunyaniswa ukuba ukulala okufutshane emini kunciphisa ukukhathala kubaqhubi beenqwelo-moya, ngokuqhelekileyo kukufumana ngenxa yeeyure ezisebenzayo kunye nexesha lokutshintsha i-syndrome. Ukuphucula ubungakanani kunye nomgangatho wobuthongo bakho, ulale embhedeni ngexesha elifanayo njalo kusihlwa, phumula ngaphambi kokulala kwaye ube nokusebenza ngokusemandleni emini. Nangona kunjalo, ukuba kunzima kuwe ukuba ulale okanye ulale, kwaye unokukrokrela ukuba unokufumana ingxaki yokulala, uthetha nodokotela wakho ukuze ahlole umgangatho wobuthongo bakho kwindawo yokujonga. Isiphelo: Ukulala okungapheliyo okanye okusemgangathweni kubangelwa rhoqo ukukhathala. Iiyure ezimbalwa zokulala ngokuqhubekayo zivumela umzimba wakho nobuchopho ukuba ufumane amandla, kukuvumela ukuba uzive unamandla yonke imini.
4. Ukuqonda ukutya
Ukuqonda ukutya, okanye ukunyamezela, ngokuqhelekileyo kubangele iimpawu ezinjengeengqungquthela, iingxaki zokugaya ukutya, iipumphu zeempumlo okanye iintloko. Kodwa ukukhathala ngenye indlela ebonakaliswa yimiqondiso. Kwakhona, uphando lubonisa ukuba umgangatho wobomi babantu abajongene nokutya kunokuchaphazeleka ngakumbi ngenxa yokukhathala. Ukunganyamezelani kwemveliso yokutya ixhaphake: i-gluten, iimveliso zobisi, iiqanda, i-soy kunye nengqolowa. Ukuba ukrokreka ukuba ukutya okuthile kunokubangela ukukhathala, cinga ukutyelela i-allergenist okanye isondlo sokutya oza kuphanda ulwalamano lwakho ekudleni okanye umyalelo wokutya wokunciphisa ukufumanisa ukutya okunengxaki. Isiphelo: Ukunganyamezelanga kokutya kunokubangela ukukhathala okanye ukugcina amandla angaphantsi. Ukutya kokutya kunokunceda ukuchonga ukutya okuvelayo.
5. Ukungenayo okwaneleyo kwikhalori
Ukuthengwa kwamancinci amancinci kunokubangela ukuba ungeva kakhulu. Iikhalori ngamanyunithi yamandla equlethwe kukutya. Umzimba wakho uwasebenzisa ukuhambisa nokunyusa iinkqubo ezifana nokuphefumla nokugcina ubushushu bomzimba. Xa udla iikhalori ezincinci, i-metabolism yakho iyanciphisa ukugcina amandla, oku kunokukhokelela ekukhatheni. Umzimba wakho unokusebenza kunye nenani elithile leekhalori, kuxhomekeke kwisisindo, ubude, iminyaka kunye nezinye izinto. Nangona kunjalo, abaninzi abantu badinga ubuncinane i-1200 khalori ngosuku ukukhusela ukuncipha kwe-metabolism. Ukongezelela, kunzima ukuhlangabezana neemfuno zamavithamini kunye neemaminerali, ukuchitha ambalwa khalori. Ukungabikho kwe-vitamin D, isinyithi kunye nezinye izondlo ezibalulekileyo kunokukhokelela ekukhatheni. Ukuze ugcine umthombo wamandla, kufuneka uphephe ukunciphisa ngokukhawuleza kwinani leekhalori, nokuba uzama ukunciphisa umzimba. Isiphelo: Umzimba wakho udinga ubuncinane ubuncinane beekhalori ukwenza imisebenzi yemihla ngemihla. Ukusetyenziswa kwamancinci amancinci kunokukhokelela ekukhatyeni kwaye kuyanelisekisa ukwaneliseka kwemfuneko yesondlo.
6. Hlala ngexesha elingalunganga
Ukongezelela ukulala okungaphantsi, ukulala ngexesha elingalunganga kunokunciphisa amandla akho. Ukulala emini kunokuba ubusuku buphazamise i-biorhythm yemizimba yomzimba, oku kuthetha ukuba utshintsho olwenzeka phantsi kwefuthe lokukhanya kunye nobumnyama ngexesha lomjikelezo weeyure ezingama-24. Ucwaningo luye lwabonisa ukuba xa ukulala akuhambelani ne-biorhythm yansuku zonke, ukukhathala okungapheliyo kunokukhula. Le ngxaki eqhelekileyo phakathi kwabantu abasebenza kwiintshukumo okanye emsebenzini webusuku. Iingcali kwibala lokulala ziye zabala ukuba i-2-5% yabasebenzi bonke abachaphazelekayo abahluphekileyo ngenxa yokugula okubhekiselele ekuphumeni ukulala okanye ukulala ngokuphazamiseka kwinyanga enye okanye ngaphezulu. Ngaphezu koko, nokuba uvuka omnye okanye nobusuku bobabini kunokukhokelela ekukhatheni. Kwisifundo esithile, abantu abatsha abasempilo bavunyelwe ukulala iiyure ezisixhenxe okanye ngaphantsi kweeyure ezintlanu, baza bavuka iiyure ezingama-21-23. Izinga lokunyuka kwabo landa ngaphambi nangemva kokulala, kungakhathaliseki ukuba yimizuzu yokulala. Xa kunokwenzeka, kungcono ukulala ebusuku. Nangona kunjalo, ukuba usebenza kwiintshukumo, zikho izicwangciso zokulungelelanisa iwashi yakho ye-biological, eya kukunceda ukuphucula ukugcinwa kwamandla. Kwisifundo esithile, abantu abasebenza kwishedyuli yokutshintshwa babonisa ukukhathala okungaphantsi kunye nomoya ococekileyo emva kokuvelela ekukhanyeni okukhanyayo, ukugqoka izibuko zelanga kwisitrato nokulala ebumnyameni obumnyama. Ukusebenzisa iiglasi zokukhanya ezivimba ukukhanya kwe-radiviolet kunokunceda abantu basebenzayo kwiintshukumo. Isiphelo: Ukulala ubusuku kungasiphazamisa i-biorhythm yemvelo yakho kwaye kukhokelela ekukhathala. Zama ukulala ebusuku okanye utshintshe iwashi yakho ye-biological.
7. Ukungabikho kweprotheni
Ukusetyenziswa kwemilinganiselo enganeleyo yeprotheni kunokubangela ukuba ukhathala kwakho. Njengoko kubonisiwe, ukusetyenziswa kweprotheni kwandisa intlawulo ye-metabolic ngaphezu kwama-carbohydrates okanye amafutha. Iyakwenza inxaxheba ekulahlekeni kwindleko, kwaye inokunceda ekuthintele ukukhathala. Kwisifundo esithile, abathathi-nxaxheba bachaza ukuba izinga lokukhathala laliphantsi kakhulu kubantu baseKorea abafundi abadla ukutya okuphezulu njengeplanzi, inyama, amaqanda kunye neembotyi ubuncinane kabini ngosuku. Olunye uphando lubonisile ukuba ukutya okuvelisa iiprotheni kunokukhokelela ekukhatheni okuncinci kwi-weightlifters kunye nabantu abaqhuba amandla. Ngaphezu koko, uphando lubonisa ukuba ukukhathala kungancitshiswa ngoncedo lwee-amino acid ezithile, eziyimpahla yokwakha iiprotheni, ezibizwa ngokuba yi-branched chain amino acid. Ukugcina imetabolism enempilo nokuthintela ukukhathala, zama ukuphelisa imithombo yamaprotheni ephakamileyo ngexesha lokutya. Isiphelo: Ukusetyenziswa kwexabiso elaneleyo leprotheyini kubalulekile ukugcina imetabolism nokukhusela ukukhathala. Ziquka umthombo omhle weprotheni kuyo yonke isidlo.
8. Ukungenakwanela kokuzaliswa kwelahleko
Ukuchithwa kwemali eyaneleyo yamanzi kubalulekile ukugcina indawo enamandla yokugcina amanzi. Uninzi lweempatho zezinto eziphilayo emzimbeni wakho nsuku zonke, zikhokelela ekulahlekelweni kwamanzi, okumele kuzaliswe. Ukuxhatshazwa komzimba kuyenzeka xa ungasiphuzi okwaneleyo ukuzalisa amanzi asuswe ngumchamo, utywala kunye nokuphefumula. Ucwaningo oluninzi luye lwabonisa ukuba, nokuba ukunyuka kwamanzi kwamanzi kungakhokelela ekunciphiseni kwamanzi kunye nokunciphisa amandla okugxila. Kwisifundo esithile, amadoda asebenzisa kwisicatshulwa kunye nokulahlekelwa i-1% yesisindo somzimba wabo emzimbeni anikwe ingxelo yokuba banzima kakhulu xa benza umsebenzi ofanayo, ukugcina umxholo okwaneleyo womzimba. Nangona usenokuba uvile ukuba kufuneka uphuze iiglasi eziyi-237 zamanzi ngosuku, ungadinga ngaphezulu okanye ngaphantsi, kuxhomekeke kwisisindo, ubudala, isondo kunye nomgangatho womsebenzi. Umgaqo obalulekileyo ukusela amanzi aneleyo ukugcina izinga eliqhelekileyo lokuzaliswa komzimba ngamanzi. Isiphelo: Ngaphandle kokunciphisa amanzi ngokwemodareyitha kunokunciphisa amandla okugcina amandla kunye nokuqwalaselwa kwengqalelo. Qinisekisa ukuba usela amanzi okwaneleyo ukuzalisa umbane olahlekileyo emini.
9. Ukuxhomekeka kwiziphuzo zamandla
Ngoku kukho ezininzi iziphuzo ezithembisa ukuba zizalise ngokukhawuleza ukunikezelwa kwamandla. Kwiziphuzo ezidumile zamandla, njengomgaqo, ziqulethe:
- Caffeine
- Ushukela
- Amino acids, njenge-taurine
- Amanqanaba amakhulu amavithamini B
- IIrbs
Iziphuzo ezinjalo zinokubonelela ngokukhawuleza kwamandla, ngenxa yemeko ephezulu ye-caffeine kunye noshukela. Ngokomzekelo, uphando oluqhutyelwe kubantu abadala abanexinzelelo lokulala lokulala lufumene ukuba ukusebenzisa "oonjiniyela benjini" kukhokelela ukwanda kancinci kwengqondo kunye nokusebenza kwengqondo. Ngelishwa, iziphuzo zamandla ezinjalo nazo zinakho, ezinokwenzeka ukuba zikhokelela ekubuyiseni ukukhathala, xa i-caffeine neeshukela ziphela. Uphando lwezifundo ezingama-41 lubonisile ukuba, nangona amandla okusela atsha khulisa uxinzelelo kunye nokuphucula imvakalelo emva kweeyure eziliqela emva kokusetyenziswa kwawo, umhla olandelayo kudla ngokulala kakhulu. Nangona iimveliso ezahlukileyo ze-caffeine zihluke, "amandla" angaba ne-350 mg, kwaye kwi-bhanki yamanzi asetyenziswayo angancinci ama-500 mg. Ukuthelekisa, indebe yekhofi iqulethe i-77-150 mg ye-caffeine. Nangona kunjalo, nokusetyenziswa kwamanani amancinci e-cafeinated kwisigamu sesibini semini kunokuthintela ukulala nokukhokelela ekunciphiseni kwamandla okugcina ngosuku olulandelayo. Ukuqhekeza isangqa esinamandla, zama ukunciphisa kwaye ngokukhawuleza uzitye kwiziselo zamandla. Ukongezelela, kuyimfuneko ukunciphisa ukusetyenziswa kwekhofi kunye nezinye iziphuzo ezinokusetyenziswa kwe-caffeine ekuseni, ingakumbi kwisisu esingenanto. Isiphelo: Iziphuzo zamanzi ziqulethe i-caffeine nezinye izithako ezinokunika amandla okwethutyana kwamandla, kodwa ngokuqhelekileyo zikhokelela ekukhathala okuphindaphindiweyo.
10. Iphakamileyo eliphezulu loxinzelelo
Ukunyamezeleka kwengcinezelo kunokuba nefuthe elikhulu kwiindawo zokugcina amandla kunye nomgangatho wobomi. Nangona uxinzelelo oluncinci luqhelekileyo, izifundo ezininzi ziye zadibanisa ubuninzi beengxaki zokuxineka ngokukhathala. Ukongeza, ukuphendula kwakho ukuxinezeleka kunokuchaphazela indlela ukhathala ngayo. Olunye uphando lwabafundi beekholeji lubonisa ukuba ukuphepha ukulawula uxinzelelo kubangela ukuba kunzima kakhulu ukukhathala. Nangona, mhlawumbi awukwazi ukuphepha iziganeko ezixinzelelekileyo, kodwa ukuphuhlisa iindlela zokulawula uxinzelelo kunokukunceda ukukhusela ingxaki yokuphelelwa ngamandla. Ngokomzekelo, amanqaku amakhulu ophando malunga nophando abonisa ukuba i-yoga kunye nokucamngca kunokunceda ekunciphiseni uxinzelelo. Ukwenza ezinjalo okanye izenzo ezifanayo ze-psychophysical iyakunceda ukuba uzive unamandla kwaye ungcono ukujamelana noxinzelelo. Isiphelo: Ukuxinzezeleka kwengcinezelo kunokubangela ukukhathala nokunciphisa umgangatho wobomi. Ukusebenza ngabachwephesha ukunciphisa uxinzelelo kunokunceda ukwandisa amandla.
Isigqibo esiphambili
Kukho ezininzi ezinokubangela ukukhathala okungapheliyo. Kubaluleke kakhulu ukuba kuqala ukuphelisa iingxaki zempilo, kuba isifo sihlala sihamba kunye nokukhathala. Nangona kunjalo, ukukhathala okugqithiseleyo kunokubangelwa kukuba uyadla kwaye uphuze, usebenza kangakanani okanye uhlangabezana njani noxinzelelo. Ngenhlanhla, ngokwenza utshintsho oluthile kwimpilo yakho, unokwandisa kakhulu ukunikezwa kwamandla kunye nomgangatho wobomi bonke. Ukuba ufuna iimpembelelo kunye nenkxaso ekutshintsheni imikhuba yokutya, unethuba elihle-inkqubo yeeveki yamahhala "Rainbow plate". Kwiintsuku ezingama-7 uya kufumana izifundo zevidiyo ezi-7 kwisondlo, ukudala ukutya okunokulinganisela kunye nokulwa nemikhwa yokutya engafanelekanga njengokutya ngokutya. Ungasayina kwikhosi ngaphandle kwentlawulo ukuya kuSeptemba 14 nge-link.