Ngaba unomdla wokuba ulangazelela xa imvula ehlala ngaphandle kwefestile yonke imnyama ibe yimpunga, kwaye imini iya kufutshane? Ekuseni kusasa kuba luvavanyo lwangempela, awufuni ukusebenza, oogxa bakho bakucasula, ukukhathazeka ekhaya kukukhokelela ekudakaleni kwaye ufuna ukubalekela ekupheleni kwehlabathi kuzo zonke ezi zinto. Umfanekiso oqhelekileyo? Musa ukukhathazeka, ngokuqhelekileyo kwenzeka ekwindla - ukuxinezeleka kwexesha eliqhelekileyo. Malunga nendlela yokuyiqonda ngexesha kunye nento enokuyenza, xa unesimo esibi kakhulu, kwaye uya kuxutyushwa ngezantsi.
Enyanisweni, ukuxinezeleka kuyahluke. Ixesha lexesha "lilula" ifomu yalo. Yile nto xa yonke into ibonakala ilungile, akukho tshintsho oluphawulekayo okanye iintlekele ebomini, kodwa iikati eziliwaka zikhwela kwimiphefumlo yazo kwaye azifuni ukwenza nantoni na, akukho mntu ufuna ukuza wazi. Kulula ukujamelana nemeko enjalo kunezinye iintlobo zokudakumba, kodwa oku akuthethi ukuba kufuneka uqale yonke into. Ixesha elide lokudandatheka kunye nesimo esibi singakhokelela ekuphuculeni ukuxinezeleka okunzulu kunye neemeko ezingathandekiyo, kwaye kukho ukuphazamiseka okufutshane kwi-psyche.
Kukho amanani amaninzi, ngokubhekiselele kuwo amabhinqa aneminyaka engama-25 ukuya kweyimi-44 ubudala abanokuphindaphinda kabini ukuxinezeleka kwexesha (njengokuba, ngokwenene, nayiphi na enye) kunamadoda. Enyanisweni, oku kudla ngokuba ngenxa yeengxaki ze-hormonal, isifo sokuqala, isithuba sokuhamba emva kwesithuba kunye nokuyeka. Ewe, kunye neengxaki zemozulu, abafazi basabela ngokuthe ngqondweni nangakumbi.
Ukudakumba kwekwindla - ngaba le yakho imeko?
Uya kumangaliswa, kodwa kukho nexesha elikhethekileyo lonyango - ingxaki yonyaka. Le yindlela ekhethekileyo yokuxinezeleka eyenzeka ekwindla nakusibusika. Ubungakanani beli gama ngokuqhelekileyo kubakho ngo-Oktobha noNovemba. Kuyaziwa ukuba ukudakumba kukukhokelela ekuphazamiseni ukunxibelelana phakathi kwe-neurons, ngenxa yokungalingani kweentlobo ezintathu zeekhemikhali zengqondo-norepinephrine, i-serotonin kunye ne-dopamine. Zizo ezi zixhobo ezidlulisela iimpawu zombane phakathi kweeseli zengqondo. Ngoko ekwindla inani lalo maqhina kakhulu lihla kakhulu. Kodwa akubona bonke abalinganayo - kukho abantu apho utshintsho lwemozulu kunye nesigqi sezinto eziphilayo ngokubanzi asinakuchaphazela. Ukuxilongwa kwezifo zengxaki zonyaka, kuyimfuneko ukuba ube nobukho beempawu kwiiminyaka emibili yokugqibela ngexesha elifanayo. Ngokomzekelo, ukuba unesimo sengqondo esibi kakhulu kwiindlunkulu, i-melancholy kunye nomoya wokuphazamiseka - unobangela bokudandatheka kwexesha.
Ngowe-1987, uMbutho we-Psychiatric Association waseMerika wabhalisa ngokusemthethweni isimo sengqondo njengengxaki yonyaka. Olu hlobo lokudandatheka luhambelana nokusilela kwelanga lokukhanya kwelanga, leyo leyo, ekhokelela ekunciphiseni kwinqanaba le-hormone yolonwabo-endorphin kunye ne-serotonin. Ngakolunye uhlangothi, ulusu lwethu luvelisa i-vitamin D engaphantsi, nto leyo eyenza sithandeke ngakumbi xa sinobuhlungu obuhle buba ngumgangatho wobomi. Ukunciphisa inani lokukhanya kwemvelo kukhokelela ekunyuseni kwindleko ye-hormone i-melatonin, eyona mlawuli oyintloko weengcamango zesigidi somzimba womntu. Unoxanduva lokulala, ukufudumala komzimba nokutya, oku kuchaza ukwanda kwondlo ekuwa. Ixabiso elincinci leeyure ezikhanyayo kunye neentsuku zokuqala - ngeli thuba likhuthaza ukukhutshwa kwe-melatonin, efikelela kwindawo ephezulu ebumnyameni obumnyama.
Iimpawu zeempawu zokudakumba kwekwindla
Iimpawu zokudakumba zibandakanya ukuwa kobunzima obunzima bokutshintshwa kweemeko kwisimo sengqondo: ukuziphatha, ubunzulu bezonxibelelwano, ubude bokulala, okwenyama kunye nesondo kunye nokutshintsha kwesifiso. Iimpawu eziphambili zi:
- ukuzithoba, ngokukodwa kwisini esifanelekileyo;
- ingqiqo yokunganakunceda, ukukhathala okuqhubekayo, ukuphelelwa ithemba kunye nokunganakwa;
- ingqwalasela ephantsi;
- ukulala okanye ukungalali;
- utshintsho o
- ukwandisa ukondla kunye nokunyaniseka okumsulwa kokutya okunotye kwi-carbohydrates;
- ukungabikho kwezinto zesondo.
Yintoni enokuyenza xa uxinzelelo kunye nomoya ombi kakhulu
- Ukutya okunempilo kunye okunomsoco
Kuyaziwa ukuba ukutya okunokulinganisela akusizi nje ukunqoba uxinzelelo, kodwa kunceda ukunceda izifo ezininzi. Ekwindla, ukwehla kwitshisa lokumzimba kubangela ukwanda kwinqanaba le-melatonin, okubangela ukuba abantu basebenzise ukutya ukutya okungaphezulu kwekhalori. Yaye ukuba unokongeza uxhalaba kwaye ukwandisa ukutya, oku kuya kuthintela ubunzima bakho. Ngoko ke, kuyimfuneko ukuqinisekisa ukunikezelwa kwezondlo kumzimba kwaye udle ukutya okunempilo okucebileyo kumavithamini kunye namaminerali. Uncedo kule nto ingenza imifuno, inyama kunye nenyama (ngcono ukunqanda inyama ebomvu, udle ininzi intlanzi kunye nenkukhu). Namela iitapile, izaqathe, iipulo kunye neesobho. Isiqalo esihle kumhla sisidlo sasekuseni esilungileyo nesempilweni: ijusi elitsha elincinciweyo eliya kwenza uzive unamandla ngakumbi emini. Ukongeza, ekwindla kuyimfuneko ukwandisa ukungena kwevithamini C, isinyithi kunye ne-zinc. Kwaye ukuzithobela umxube omncinci - udle i-chocolate tshi ntshi nsuku zonke, ekungekho i-70% ye-cocoa. Oku kuyindlela ekhethekileyo yokulwa nokuchasa kakhulu nokudandatheka.
- Umdlalo uphumelele ngakumbi kunokuba uxinzeleleke!
I-Movement yindlela efanelekileyo yokujamelana nokuxinezeleka. Ukuzivocavoca umzimba "ukuvimba" iingcinga ezibuhlungu kunye nokuphucula imvakalelo. Ibuyisela iinjongo zokusebenza kunye nobomi ngokubanzi. Kuhle ukuqhuba ngaphandle - u-aerobics, ukugijima okanye ukuhamba nje epakini emva kwosuku olude. Emva koko abazalwana bethu abancinci, ngakumbi izinja, banokunceda. Ukuhamba nokudlala kwimvelo kunye nesilwanyana kuyisilungiso esilungileyo kunoma yimuphi na, kwanexinzelelo enzima kakhulu.
- Zizenzele
Ixesha lekwindla lifanelekile iinkqubo ezithile ze-cosmatic ezingaqulunqiyo entwasahlobo nasehlobo. Ukutyelela kwi-spa, umzekelo, ngokuqinisekileyo kuya kuphazamisa iingqondo zakho kwaye kuphephe iingcamango ezingathandekiyo. Musa ukulibala malunga nokunyangwa kwabasetyhini abaninzi abathengi, okusebenza njenge-anti-depressant enamandla, ulwa nomoya ombi kwaye uvuselele iingcamango.
- Ukukhanya okungakumbi!
Ukunyangwa kwengcinezelo ekwindla ngokugqithiseleyo kuhamba kakuhle ngokukhanya. Kodwa iipropati zokuphilisa zinokukhanya okukhazimulayo ngokubaluleka okukhulu kunama-watts angama-200., Ngenxa yokuba oku kunenqanaba elilula lokukhanya ngosuku olumnyama. Kwimozulu yelanga, xa isibhakabhaka sicacile, ukukhanya okukhanya kunaphezulu kwama-watts ayi-1000.
- Gqoka ingubo kwimbala ekhanyayo
Unokulibala ngokuphuma kwezimpahla ezimnyama kunye ezimnyama. Kungcono ukhethe imibala ekhanyayo - ophuzi, oonobumba, obomvu ... Imibala ephethe izinto ezilungileyo kwaye yenze imoya, idibaniswe neendowino zokuhlobisa, iyakwenza izinto ezimangalisayo. Ukongezelela, baya kuba sisikhumbuzo esihlala sihlala sisihlobo elidlulileyo ...
- Ukulala ngaphezulu
Sekude kulwaziwa malunga nezinto zokuphulukisa zokulala. Ngokuhlwa, thabatha uhlambe olushushu kunye notyuwa elwandle okanye ii-oyile ezifunekayo - oku kuya kuba luncedo kakhulu kubuthongo bakho. Ukuba awufumani ukulala ngokwaneleyo, hamba ulale ngaphambili. Le ngongoma ebaluleke kakhulu ekwindla, xa umzimba ukhathele ngokukodwa, kwaye ubuyisela kwakhona ngokuthe ngcembe.
- Khangela umdlalo omtsha
Hayi, okanye ubuncinane musa ukuphosa elidala. Unakekele nayiphi na imisebenzi yoxolo - kungakhathaliseki ukuba ubukele i-movie edala, ufunda incwadi enhle okanye uphulaphule umculo owuthandayo. Uxinzelelo lugcinwa ngokuqokelela into. Ukuzaliswa kweqoqo ngalinye liya kufaka iimvakalelo ezintle.
- Yehla Uthando!
Yilokho okufuneka uyenze, xa uvakalelwa kakhulu, kuya kubonakala, akuyikuphela. Akungabazeki ukuba utshintsho kwi-front cardiac luza kuzisa kunye nokuhlobisa iintsuku ezisekwindla. Izifundo zibonisa ukuba inkqubo yokuwa emthandweni ayikho nje isiganeko sengqondo. Oku kubangelwe utshintsho ekubunjweni komzimba wethu. Uqala ukuvelisa inani elikhulu lezinto kunye namahomoni, ezifana nezidakamizwa kwaye zenza "ukuxhomekeka" okuthile. Ngokomzekelo, ukuhlanganiswa kwe-dopamine kuhlobene ngokusondeleyo kwintando yothando kwaye kudala ukuhamba kwamanzi, ubuqili, ukugxininiswa okukhethekileyo kunye nokukhuthaza ukusebenza. Le hormone ixanduva lweemvakalelo kunye nokukhanga, umdla kunye nomvakalelo opheleleyo. I-Serotonin, kwakhona, ilawula iimvakalelo kwaye inokusichaphazela nomoya ombi kakhulu. La magqirha amabini e-hormone abizwa ngokuthi "amahomoni othando." Benza umxholo woxolo. Kwaye ekugqibeleni kodwa kuncinci, i-adrenaline, eyenza izinto ezintle nathi. Kungenxa yokuba kukho ukuvakalelwa kukuba intliziyo ibonakala iphuma kwisifuba ngoku.
Iingcali zithi inani labantu abonwabileyo ngokumalunga nesimo sezulu esihle - ilanga kunye nokukhanya, abantu abaninzi bayamamatheka kwaye bayonwabile. Oku kuyinyaniso, kodwa asimele sikhohlwe ukuba konke kuxhomekeke kuthi ngokwethu. Sinqumle indlela yokuqalisa umhla omtsha, nendlela yokuqonda ihlabathi elisijikelezayo. Ixesha ngalinye lidala umonakalo walo, kodwa ukuba sijonge ngakumbi, sinokufumana into entle kunye neentsuku zekwindla ezinde.