Kwiminyaka elishumi edlulileyo akukho mntu wacinga ukuba utshintsho kwixesha lonyaka luthintela indlela abantu kunye nengqondo. Ixesha elithi "ukudandatheka kwexesha" kwavela ekupheleni kwekhulu lama-20 kubonga ugqirha kunye nososayensi uNorman Rosenthal, owamisela uxhulumaniso phakathi kokunciphisa ukukhanya kwemini yentsuku kunye nokuguquka kwimeko eqhelekileyo ukuxinezeleka, ukulahlekelwa ngamandla kunye nokusebenza kakuhle, ukunganakwa kunye nokucasula. Isizathu kukuba ukungaphumeleli kwewashiloji ye-biological ngenxa yokungabi nelanga.
Ukuba ama-25 ekhulwini labantu abadala abakwiindawo ezizungezile ze-hemisphere zithinteka ngenxa yokudakumba kwexesha okanye ebusika, ngoko ke phakathi kwabafundi besikolo eli phesenti ubuncinane kathathu. Abazali notitshala bahlala bengayinaki ukubonakaliswa "kokusweleka kokukhanya" kubantwana nakwishumi elivisayo, ukubhala iingxaki zokuziphatha ngokungahambi kakuhle komntu, ukunyaniseka nokungathobeli, ukuzama ukulungisa izimo zengqondo ezinzulu kunye nezijeziso. Nangona kunjalo, ezo zidakamizwa njengengqumbo, ukumemeza nokufuna ixesha elide kuninzi kunye neentsuku ezifutshane zonyaka zinemiphumo emibi kuphela. Emva koko, ngenxa yokudakumba kwebusika, iziphumo ezitsha zibonakalisile, inani lezinto ezikhungathekileyo zezifo ezingapheliyo zanda kwaye ... ingozi yokusuleleka kwiintsholongwane zentsholongwane yanda! Nangona kubanda kakhulu kunokuba nemiphumo emibi kakhulu.
Yilapho abantu abadala bengazibophelela ngolwazi olusisiseko malunga neendlela zokufumanisa nokunciphisa le ntshaba.
Yintoni ukubonakaliswa kwengcinezelo ebusika?
Okokuqala, ekunciphiseni kwamandla okusebenza (ikakhulukazi kubantwana abancinci abasesikolweni) malunga nemvelaphi yokuphulwa kwendlela yokulala yokulala: kusasa, kunzima ukuba umntwana avuke, ahlale elala emini, kunzima ukuwubeka embhedeni ngokuhlwa.
Okwesibini, ukuguquka kwemizwelo ebukhali. Umntwana onenkani ngokugqithiseleyo, ngoko uthe cwaka kwaye engakhathaleli, ngoko ngaphandle kwesizathu kuqhubekile ngokukhala okanye ukukratshiza nangamazwi alumkileyo.
Okwesithathu, ekunciphiseni ukusebenza kwesikolweni, ukungakhathaleli kwimidlalo eyintandokazi, ukunamathiselwa kwintlobo ethile yomsebenzi.
Okwesine, ekunciphiseni ukutya. Ngakolunye uhlangothi, umntwana uyadla ukutya ezimbini iipuniki ze-borscht, kwelinye - udla iipesele ezininzi. Iintsholongwane zinokutsaliswa ngotywala.
Ungayilahla njani?
Uphulo lo kukhanya! Ebusika, ilanga lisebenza kakhulu ukususela ngomhla wesi-7 ukuya ku-9 ekuseni, ngoko ke ngexesha leeyure kufuneka ube kwisitalato ixesha elide kunokwenzeka. Esi sikolo, ukuba kunokwenzeka, hamba (okanye ushiye uthutho lwezithuba eziliqela ngaphambili), uhambo oluhamba imihla ngemihla (ekuseni okanye emini) ubuncinane ubunesiqingatha seyure. Musa ukuxhoma iifestile ngamakhethini, ngokuhlwa ungagcini ugesi-vula izixhobo ezininzi zokukhanyisa ngokunokwenzeka.
I-regimen yemihla kunye nokusetyenziswa okulinganayo. Zama ukulala kwaye uvuke ngexesha elifanayo (ngokukhawuleza kwangoko ngokuhlwa kunye nangangoko kusenokwenzeka ekuseni) kunye nomntwana. Okuncinci, ukunciphisa ukubukela kweenkqubo zeTV kunye nexesha kwikompyutha, qalisa ukwenza ukuqeqeshwa okusemgangathweni. Nangona "akukho xesha elaneleyo", ekuseni ekuseni imizuzu 10-15 iya kufumaneka.
Mamela umzimba womntwana, okwangoku ufuna ama-carbohydrate angaphezulu. Musa ukunqanda i-candy ne-tsholatshi ngokubanzi, ziqulethe i-serotonin ye-substance - i-hormone yolonwabo ephucula imvakalelo. Kodwa khumbula ukuba izixhobo zamakhemikhali ezifunekayo ukunqoba ukuxinezeleka kwebusika, zikhona kwimveliso yepufu, okusanhlamvu, ushizi, ukhilimu omuncu, ibhotela kunye namaqanda.
Yamkela umntwana njengoko engenazo iimfuno ezigqithisileyo. Umntwana kunye nomntwana osemtsha nje akakwazi ukulwa nemigudu yendalo, ngoko kufuna uncedo nenkxaso, kunokuba kube nemithwalo ethe xaxa yengqondo.