Ngokukhathala kakhulu kubangelwa ukungabikho kokulala, ukungabikho kwevithamini okanye uxinzelelo oluninzi emini. Kodwa ezi azinjalo kuphela izinto ezichaphazela ukuncipha kwemikhosi yethu. Ngoko masiqwalasele ngokubangela izizathu zokukhathala kunye nendlela yokujongana nazo.
1. Ukuphendula kwimozulu engalunganga
Ngokuqhelekileyo, izimo zemozulu zithintela impilo yethu yonke. Iziphepho zamagnetic, ukutshintsha kwengcinezelo yemoya, umoya - konke oku kuphazamisa inkqubo yeentlanzi, kodwa kubangela ukuba i-malaise ejwayelekile kunye nokunyaniseka. Ukuze ngandlela-thile uzenzele ukuma, ungazama ukwenza i-acupressure massage. Isebenza inkqubo yakho yomnyuba kwaye inika amandla namandla. Indlela yokwenza ukusilalisa okunjalo? Kulula kakhulu-yibambe ngomunwe wesandla sokunene kunye nomnxeba wakho ngomnwe kunye nesithupha sekhohlo sakho. Ngomxholo wesithupha, cinezela ngokuqinileyo uze uguqe inxalenye engundoqo yomnwe omncinci. Ukuba phakathi kwemizuzu embalwa yokukhathala awuzange ushiye, phinda uhlaziye ngokuphindaphindiweyo ngexesha elide lemizuzu eyi-15-20.
2. Iziphumo zesondlo esingqongqo
Abaninzi bethu bafuna ukuba nomfanekiso omhle. Kutheni ngenxa yale ntombazana ayihambiyo: ukwenza imidlalo, ukuzixhalabisa ngokuqeqesha kunye nokuhlala nedietah. Kwaye ukutya ukutya akukhethi rhoqo ngokuchanekileyo. Abantu abaninzi bafuna ukuzibeka ngendlela efanelekileyo ngexesha elifutshane, ngoko ukhethe ukutya okuthe ngqo. Kodwa naluphi na ukutya okuphantsi kweekhalori kuhlala kukuxinzelelekileyo kumzimba. Inobungozi kakhulu kunye nokuhleleka, okusekelwe ekusebenziseni imveliso enye (umzekelo, i-kefir, i-apula, i-buckwheat njalonjalo). Izidlo ezinjalo aziboneleli umzimba ngazo zonke iivithamini ezifunekayo kunye nezondlo, kwaye oku kuyachaphazela ukuxiliswa kwegazi (ihlahla). Ngeentlawulo zeoli, ubukhulu besisu buya kushiya, oku kuthetha ukuba unobuthakathaka kwisigqibo sangempela segama.
Ukuze ugweme imiphumo enjalo, izondlo zinconywa zincoma ukujonga isantya sezondlo: i-60% yokutya kufuneka ibe yi-carbohydrate, i-24% - amafutha kunye nama-protein ayi-16%. Ngexesha lokutya, thabatha i-multivitamin kwaye udle imifuno eninzi kunye neziqhamo ezintsha ngokusemandleni.
3. I-sweet, elambile isisu
Akusoloko kunokwenzeka ukutya ngokuqhelekileyo. Ngoko ke, siqala ukwanelisa ukulamba kwindlala kunye neendlela zonke ezilungelelweyo, umzekelo, zithandekayo. Into enjalo ibangela ukuba kuphakame ngokukhawuleza kwi-ushukela wegazi, okubangela ukuba i-pancreas ivelise i-insulin. Le insulin ngokukhawuleza isebenzisa i-carbohydrate elula, efunyanwa kwi-candy edliweyo kwaye kancane kancane izinga le-glucose egazini liqala ukuhla. Xa eli nqanaba liwela ngaphantsi komda ovumelekileyo, siqala ukufumana utywala kunye nobuthakathaka obunzima (emva kwemizuzu engama-20-30).
Yintoni endiyenzayo? Shintsha iilekese ngemveliso enobulumko: iiapulo, ii-orang okanye iibhanana. Ezi ziqhamo ziqukethe i-glucose elula kunye ne-fructose, eyakhawuleza iyancipha kwaye iphazamise ukulamba. Ukongezelela, ziqukethe i-fiber, i-pectin kunye ne-starch-complex complex carbohydrates, eziphuhliswa kancane kancane kwaye zincede ukugcina izinga elifanelekileyo leeshukela kwure elilodwa.
4. Ukuhlaliswa kwegazi kwimilenze
Iintsimbi, ewe, ziyakhenkceza nawuphi na umfazi. Kodwa ukugqoka kwabo rhoqo kunokukhokelela ekukhatheni kwemilenze kunye nobuthathaka obunzima bomzimba. Ukuze ugweme oku, zama ukufaka izicathulo kwisithende esisezantsi. Emva koko imilenze yakho iya kuba isiqingatha. Ekhaya, unokwenza umsebenzi olula-umise kuzo zonke ezine. Esi sigxina sinomdla kumanzi amanzi kwaye kunceda ukuphelisa ukukhathala. Kwakhona, iibhaki zokuhamba ngeenyawo kunye nolwandle ityuwa iya kuba luncedo.
5. Ukulayisha ngokomzimba
Ukuba ubhalise kwindawo yokuzivocavoca, zilungele ukuba okokuqala uza kuziva intlungu kwiimisipha kunye nokukhathala kwiimvavanyo. Ukunciphisa le mpawu, emva kokuzivocavoca, uthathe ukuhlamba okuphumayo. Ukwenza oku, xuba isipuni se-juniper berries (bayinciphisa intlungu kwiimisipha), i-2 tablespoons oregano, i-mint, i-lavender. Zonke izityalo zithengiswa kwipokethi kwaye zidibanise kwindawo yokuhlambela. Siyakukhumbuza ukuba ukushisa akufanele kube phezulu, kwaye ixesha lokuhlamba akufanele lidlule imizuzu engama-20.
6. PMS
Yonke intombazana iyazi ukuba yi-PMS. Le mihla yethu ukukwazi ukusebenza kuyancipha, ukutshintsha kwemizwelo kunye nokunyaniseka kuyanda. Konke oku kubangelwa utshintsho lwe-hormone. Kwizicubu i-fluid iyaqala ukugcinwa, kunye nomsebenzi wesimiso se-venous kuba nzima nakakhulu. Kodwa ezi zimpawu zinokunciphisa. Ukwenza oku, iveki ngaphambi kokuqala kweentsuku ezibucayi, qala ukuthatha ingqolowa yengca. Hlanganisa iimbonki zeehaps, i-valerian ingcambu, amaqabunga ama-mint kunye nama-freckles watch (1: 1: 2: 2). Thela iipuni ezimbini zokuqokelela kunye neiglasi ezimbini zamanzi abilayo kwaye ufune isigxina seyure. Emva koko, bhuqa iiveki 2-3 ngosuku.
7. Ukukhululeka
Isisindo esithinteleyo asichaphazeli nje kuphela impilo, kodwa sinokuziva. Abantu abahluphekileyo kule ngxaki, kunzima ukufuduka, ukunyamezela kuphazamiseka, ngenxa yeli phulo lokutshintshwa kwezinto ezinamandla kunye nokukhathala okukhawulezayo. Ukulahla ubunzima obuninzi akulula, kodwa ukuba ufikelele kwisisombululo kule ngxaki, emva kweenyanga ezimbalwa unokufezekisa umphumo omuhle.
8. Umkhwa wokwenza izinto eziliqela kwangoko
Abanye bethu baphazamisa ubuchule babo kwaye bathathe iimeko ezithile. Kodwa oku kunzima kakhulu kwinkqubo yeentlanzi. Iingcali azicebisi ngokukhawuleza zithetha kwifowuni, zibukele isethi yeTV, ibukela iimpawu ezibalulekileyo njalo njalo. Ukuba uhlala ulolu hlobo lobomi rhoqo, emva kwexesha uya kutyhalwa ingqondo kuphela, kodwa ngokuphindaphindiweyo ngokuphindaphindiweyo. Ngoko ke, ngaphambi kokuba uqale ukuthatha i-Neuro-stimulants, zama ukucwangcisa nje usuku lwakho.
9. Ukutshaya
I-Nicotine iyaphazamisa ukunikezelwa kwegazi kwezicubu, inciphisa imithwalo yegazi kwaye ibangele i-oksijini yindlala. Ngenxa yoko, uzive ukhathele. Indlela ephela yokusombulula le ngxaki kukuyeka ukutshaya. Kodwa nangona uyeka ukutshaya, ungalindelanga ukuba sele uziva ulunge ngeveki yokuqala. Ngokuchasene noko, iiveki zokuqala uza kuziva ubuthathaka ngakumbi, kodwa uzive ungcono.
10. Ukusebenza kunye nekhompyutha
Ukuba uchitha ixesha elininzi kwikompyutha, ukhathala ngokukhawuleza. Ukutyunjwa kweempawu ezikhanyayo, ukukhenkceka kweso siqhelo, imifanekiso engabonakaliyo iyinkathazo kakhulu. Emva kweeyure ezimbalwa, kungekhona nje amehlo, kodwa umzimba wonke udiniwe. Unokuba neentloko, ukhathaza ukutya, kubonakale kunganakwa kunye nezinye iimpawu. Ngoko ke, ngexesha lomsebenzi omude kwiikhompyutheni, zonke ikhefu zekhefu. Ukunciphisa ukukhathala okubonakalayo - yenza icompress yetiyi emnyama kwamehlo. Unokulala phantsi imizuzu embalwa uze uphumule, ngelixa uvala amehlo akho. Ezi zinto ezincinci zinceda ukususa ukukhathala.
Ukongeza kwimiba engentla, ukukhathala kungabangela ezinye iifomu. Ngokomzekelo, ukuhlala rhoqo phambi kweTV, ukuqhuba imoto, umsebenzi ozenzekelayo kunye nemibala emnyama yempahla. Ukuze ugweme ukukhathala, zama ukuhamba ngaphezulu emoyeni omtsha, udle ngokufanelekileyo ukulandela urhulumente wakho wosuku.