Imvakalelo ibaluleke kakhulu
Wonke umntu uyazi ukuba ukuhamba kwangoko, ngokukodwa ngexesha lokubusika, kunika ingxaki. Ukuva iwashi i-alamu ekuseni, ungazami ukulwa nayo, zama ngokuchasene noko, kulungile ukulula kwaye ucinge ngezinto ezintle. Kubaluleke kakhulu ukuzama ukunqoba wena. Oku kunzima, kodwa xa kwenzeka ukuba yonke into isebenze, uya kuba lula kakhulu, kuba ungaziva amandla akho kunye nokufumana ukuzonwabisa okubi.
Ekuseni, emi phambi kwesibuko, simomotheka kwaye uzifake imihla ejabulisayo, kwaye uthi: "Namhlanje lukhulu usuku, kwaye mna-ngowona uninzi kakhulu!" Isimo sengqondo sakho nakwabanye ngokuxhomekeke ekuxhomekeke kwimoya yakho, kodwa nangokwenyama yakho. Smile, emva kokuba konke kufike kusasa kusasa, kuphela kuwe kuxhomekeke, yiziphi iimvakalelo eziza kuhamba kunye nosuku oluzayo.
I-Nedosepsum ayidluli ngokwayo
Izazinzulu zaseColombia ziye zaboniswa ukuba ukungabikho kokulala kukwazi ukufumana inzuzo enzima. Phakathi kwabantu abalala ixesha elingaphezu kweeyure ezimbini okanye ezintathu, izinga lokunyamezela liphezulu ngaphezu kwe-73% kunabantu ababehlala ixesha lokulala. Kwaye i-23% yabantu abalele kwiiyure ezili-6 bavuswa.
Ngaphambi kokulala, kucetyiswa ukuba uthathe ibhotile ephumayo. Kubaluleke kakhulu ukuba ulale kunye neengcamango zokuba umhla ozayo uza kukunika iimvakalelo ezintle kwaye uza kukwazi ukufezekisa into esele ilahleke izandla zakho.
Kufanelekile ukuthobela ingqalelo ekufuneni ukulala ngokwaneleyo. Emva kokuntula kokulala kuholele ekunciphiseni kobuchule, kunye nokunye, ngenxa yoko, ukuziphatha kakubi. Ubuthongo buya kuba mnandi ngakumbi kwiisethi ezihlambulukileyo zokulala, ukutshabalalisa. Igumbi kufuneka libe li-ventilated, ngamanye amagama, ukulala kuwe kuya kuza ngokukhawuleza. Ubuthongo obunempilo, njengomgaqo, kufuneka ube neeyure ezisibhozo zeeyure.
Intlawulo ebalulekileyo yokuzilolonga umzimba
Ukuzivocavoca umzimba okulula kuzakukunceda uqale ekuseni ngoMsombuluko ode ulinde. Zama ukwelula imilenze, izandla kunye nomzimba wonke - oku kuya kukunceda ujabule, obaluleke kakhulu ngosuku lokuqala lokusebenza.
Ngokweziphumo zangoku, i-hormone, njenge-sarserotonin, ivuselela isimo esihle, kuba i-anti-depressant. Ukukhuthaza ukuphuhliswa kwesi silwanyana ukuhamba okufutshane okanye ukuzilolonga umzimba.
Kufuneka uhlale ugcina umlinganiselo. Ezinye izazinzulu zikholelwa ukuba ukunyanzeliswa kokusa kwantoni kunokungakhuselekanga kwimizimba yabantu. Into leyo kukuba ngexesha lokusa lemihla, i-serotonin antipode-cortisol, eyi-hormone yoxinzelelo, iveliswa ngobuninzi bemali. Ngenxa yeemithwalo ezigqithisileyo kwieyure zasekuseni, yandisa imveliso yayo ngokuphindaphindiweyo, nto leyo inokukhusela isistim somzimba womzimba.
Inkqubo yamanzi
Iindlela ezomelezayo neziqabulayo ezivuselela umzimba kwaye zomeleze umzimba. Unokuthatha isitya esiqhelekileyo okanye isilinganisi sokuwahlula. Okokuqala, kuya kunceda ukuba uvuke ngokukhawuleza, kwaye okwesibini, ngokunjalo kuxhaswa i-tonusorganism, kwaye uvula ii-pores zesikhumba, kunzima.
Ekubeni sinomhla ozele iintlobo ezahlukahlukeneyo, isitya siza kusinceda sikhuphe ixesha elide. Ekuseni kuyanconywa ukuba ahlambe ngamanzi alula, kodwa nge-ice cube. Esikhundleni samanzi, unako ukufaka iqanda le-green or le juice.
Isitya sohlu lohlukileyo luchaphazela amajoyina kunye neempahla, ngoko ke ukuqeqeshwa kwe-thermoregulation. Ngendlela efanayo, ukuqeqeshwa ngokomzimba okuqeqesha imisipha ibuye isebenze. Isilwanyana esiluhlukileyo sinceda ekuhlambuleni ulusu, kuba phantsi kweempembelelo zamanzi afudumeleyo, i-pores iyakwandisa, kwaye xa kubanda.
Ukwandiswa kwexesha kunye nokunciphisa imithana yegazi kuqhuba igazi ngeemithana yegazi, ngaloo ndlela kuphuculwe ukujikeleza kwegazi, ukuqinisa iinkqubo kwizicubu kunye namalungu, ukukhulula umzimba wethu kwizinto ezinobuthi. Kubalulekile ukuba uqaphele ukuba izazinzulu ziye zachonga ubudlelwane phakathi kokuhlanzeka nokuziphatha.
Ukuphumla okulungileyo kubaluleke kakhulu
Kunzima kakhulu ukungena kwisigqi somsebenzi ngoMsombuluko. Ukuze ungayi kuphazanyiswa ngcamango yeveki yomsebenzi ozayo, kuyimfuneko ukwakha ngokuhlwa kwangoku ngendlela enokuthatha ngayo yonke ingcinga yakho into enomdla kwaye iyamnandi.
Lungiselela ngezobugcisa kwiveki ezayo kunokuba ngemini, ukuqokelela iimpahla, izihlangu kunye namaphepha afanelekileyo. Kwaye ngokuhlwa kukufanelekile ukunikela into emnandi, umzekelo, intandokazi. Ungonwabile kwaye ujabulele ngokuhlwa, ukuze ngeli xesha leveki ezayo uza kufudumala ngeminkumbulo emnandi. NgeCawa kusihlwa kungenziwa ucwangciso njengendlela yokuya kwidlaterha, ukuya kwi-cinema okanye, mhlawumbi, njengoluhambo oluya kwizilwanyana kunye nabahlobo.
Ikhefu lexabiso elipheleleyo
Ekuseni, ukutya okunomlinganiselo opheleleyo kubaluleke kakhulu. Iidemon zikholelwa ukuba isidlo sakusasa kufuneka sibe kwisiqingatha seyure ukusuka kwimeko yokuvuswa. Ku luncedo ukwazi ukuba ngobuninzi be-serotonin bufumaneka kwi-oatmeal, ubhanana, i-tshokoleta, i-hazelnuts, i-walnuts, i-peanuts, i-strawberries, imihla.
Abantu abasebenzisana ngqo nomsebenzi wengqondo, luncedo kakhulu ekuseni. Ukutya okunotye kwi-carbohydrates nakho kunokwandisa amazinga e-serotonin.
Ita okanye i-cafe?
Ikhofi kufuneka isetyenziswe ngokumodareyitha, kuba ukufumaneka ngokweqile kwe-caffeine emzimbeni kunokubangela ukukhathala. Itheyi elihlaza, eliqukethe inani elongezelelweyo le-caffeine, lunokunceda ngokuvusa kakhulu.