Izindlela zokuphumula eziyi-8 zokwehlisa ingqondo

-Delile

• 1. Zindla nsuku zonke
• 2.Prakthiza imizuzu engama-30 yokuzivocavoca umzimba
• 3. Ukuba nomcabango omuhle
• 4. Zinike isikhathi sokuba wedwa
• 5. Hlanganyela nabangani
• 6. Yidla kahle ukuze uzivikele ekucindezelekeni
• 7. Yenza ukubhucungwa komzimba okuphumuzayo
• 8. Ukuthatha amakhambi emvelo
• Itiye le-Chamomile ne-catnip
• Itiye leValerian
• I-lavender inhaler

Ukwehlisa ingqondo ekhathazekile, kunezindlela eziningana zokuphumula njengokuzindla, ukuzivocavoca umzimba njalo, ukudla okunempilo, ukulalela umculo ophumuzayo noma ukusebenzisa amakhambi emvelo, nakho okungakusiza ulale kangcono.

Ingcindezi, ngaphezu kokuthinta ingqondo, nayo ingadala ukungezwani kwemisipha, ukulahleka kwezinwele, isiyezi kanye nokuphathwa ikhanda njalo, okungazibonakalisa kubantu bayo yonke iminyaka, ngakho-ke kubaluleke kakhulu ukulandela izindlela ezithile zokuphumula ukuze uvikele lezi zimpawu noma ukwanda kwezifo ezikhona.

1. Zindla nsuku zonke

Ukuzindla kungamthulisa umuntu, futhi kungenziwa noma kuphi noma nini. Ngesikhathi sokuzindla, ukugxilisa ingqondo kuyanda, futhi eminye imicabango edidekile engaba ngumthombo wengcindezi iyaqedwa, kuthuthukisa impilo enhle ngokomzimba nangokomzwelo, kubuyise ukulinganisela nokuthula kwangaphakathi.

Kunezinhlobo eziningana zokuzindla:

• Ukuzindla okuqondiswayo: ngale ndlela yokuzindla, izithombe ezingokwengqondo zezindawo noma zezimo ezithathwa njengeziphumulele kufanele zenziwe. Ngalokhu, izinzwa kumele zisetshenziswe ngephunga, imisindo, izithombe kanye nokwakheka, noma kungaqondiswa uchwepheshe noma cha;

• I-Mantra: kule ndlela yokuzindla, kuphindaphindwa kancane igama, ibinzana noma umcabango ukusiza ukwehlisa umoya, ukuze kugwenywe ukuphazamiseka;

• Ukucabangela: lolu hlobo lokuzindla lususelwa ekubeni nokwazi okukhulu nokwamukelwa kokuphila kumzuzu wamanje. Kufanele kwenziwe endaweni enethezekile, iphile kuphela kulesi sikhathi samanje, futhi uma kuvela umuzwa noma ukukhathazeka, kuyekele kungagxili kukho, ukwahlulela noma ukwenza izinhlelo. Bona okuningi mayelana nokuthi ungenza kanjani ukucabanga nokuthi yiziphi izinzuzo zezempilo;

• IQ gong: le ndlela ivame ukuhlanganisa ukuzindla, ukuphumula, ukunyakaza komzimba kanye nokuzivocavoca ukuphefumula ukubuyisela nokugcina ibhalansi;

  
  

• I-Tai chi: lolu uhlobo lokuzindla ngobuciko bokulwa baseChina lapho ukuma nokunyakaza okuthile kwenziwa kancane, ngenkathi uphefumula ngokujulile;

• I-Yoga: ukuma kokuzivocavoca nokuphefumula ngomculo ophumuzayo kuyenziwa ukukhuthaza umzimba oguquguqukayo kanye nengqondo ezolile. Njengoba umuntu ehamba ngezimo ezidinga ukulinganisela nokugxila, bagxila kancane osukwini lwabo olumatasa nokuningi okwamanje. Bona ezinye izinzuzo zezempilo ze-yoga.

Ngokufanelekile, ukwenza lawa masu, kufanele ukhethe indawo ethule, izikhundla ezinethezekile futhi ngaphezu kwakho konke ube nesimo sengqondo esihle.

2.Prakthiza imizuzu engama-30 yokuzivocavoca umzimba

Ukwenza okungenani imizuzu engama-30 yokuzivocavoca umzimba nsuku zonke, kuzuzisa imizwa, futhi yisikhathi esihle sokucabanga ngezinkinga futhi uthole amasu okuzixazulula. Ngaphezu kwalokho, inciphisa inani le-cortisol, eyi-hormone ehlobene nengcindezi, futhi ikhipha ama-endorphin angena egazini elithuthukisa inhlalakahle.

Ukuzivocavoca okufaneleka kakhulu yi-aerobic futhi okunconywe okuncane kakhulu okokuncintisana ngoba kungakhuphula ingcindezi. Ungathatha ukuhamba emgwaqweni, olwandle noma ugibele ibhayisikili, isibonelo.

3. Ukuba nomcabango omuhle

Ukulindela okuhle nokungabi nathemba kungathinta kakhulu impilo nenhlalakahle, ngakho-ke kufanele ugcine ukucabanga okuhle, ngokulandelayo:

• Khomba futhi ushintshe imicabango emibi, njengokulingisa isimo esithile, uzisole wena noma uhlupheke kusengaphambili;
• Khomba izindawo zenguquko ezibhekene nethemba, kungaba semsebenzini noma ebudlelwaneni;
• Zizungeze nabantu abahle;
• Hlaziya ngokunengqondo umcabango ngamunye omubi ovelayo;
• Bonga izinto ezinhle ezenzeka empilweni;
• Prakthiza amahlaya amahle, uhleke noma umoyizele ikakhulukazi ngezikhathi ezinzima.

Noma ngabe ubhekene nesikhathi esingemnandi kangako, kufanele uhlale ucabanga futhi ugxile kokuthize okuhle okwenzekayo.

4. Zinike isikhathi sokuba wedwa

Abanye abantu bakuthola kunzima ukuthi cha kunoma yisiphi isicelo, noma bengenaso isikhathi. Kepha ukusho ukuthi yebo kuyo yonke into kubangela ukucindezeleka okukhulu nokuthula kwengqondo okuncane, ngakho-ke kubalulekile ukuthatha isikhathi sokwenza okuthile okuthandayo, njengokufunda incwadi noma ukuhambahamba, ngaphandle kokuzizwa unecala.

Kubalulekile futhi ukuphatha isikhathi phakathi komsebenzi nempilo yomuntu siqu, ukuzama ukuthola ukulingana phakathi kwalokhu okubili.

5. Hlanganyela nabangani

Ukugcina impilo yokuzijabulisa nabangane nomndeni kuyasiza ukunciphisa ukucindezeleka. Ngakho-ke, ukuthatha ikhefu lokuphuza ikhofi nomngane wakho emsebenzini, ukukhuluma nomakhelwane, ukubiza ilungu lomndeni, kuyizindlela zokunciphisa ukucindezeleka, ngenkathi kuthuthukisa ubudlelwane obuhlala isikhathi eside nabantu osondelene nabo.

6. Yidla kahle ukuze uzivikele ekucindezelekeni

Ukulwa nengcindezi, kufanele kudliwe ukudla okunomsoco, kugwenywe ukudla okugcwala kakhulu izindlala ze-adrenal, njengoba zidlala indima ebaluleke kakhulu ekulawuleni ukusabela komzimba ekucindezelekeni, okufana ne-caffeine, ushukela notshwala, nokunikeza ukudla okunothe uvithamini C, uvithamini B5 no-B6, i-magnesium ne-zinc.

U-Vitamin C utholakala ezithelweni nasemifino enjengama-strawberry, amawolintshi ne-broccoli, uvithamini B5 utholakala emaqandeni, kumakhowe, enkukhu nase-salmon kanti i-vitamin B6 itholakala kuma-lentils, trout nakubhanana. I-Zinc ikhona kubhontshisi omnyama, ama-oysters kanye nezimbaza kanye ne-magnesium kuma-alimondi, ummbila nophizi. Ungakhetha futhi ukuthatha isithasiselo esinezakhi ezifanayo ekubunjweni kwaso. Bona okuningi mayelana nokuthi yini ongayidla ukulwa nengcindezi nokukhathala kwengqondo.

7. Yenza ukubhucungwa komzimba okuphumuzayo

Ukubhucungwa okunamafutha abalulekile weLavender, Eucalyptus noma iChamomile kuyizindlela ezinhle zokunciphisa ukuqina kwemisipha nengcindezi, njengoba zivusa ukujikeleza kwegazi futhi zivuselele amandla. Ngaphezu kwalokho, zisiza ukunciphisa ukungezwani kwemisipha futhi zikhuthaze ukuphumula kwemisipha.

Amafutha azosetshenziswa kulolu hlobo lwe-massage kufanele abe nezinto zokwelapha ezithobayo neziphumuzayo, njenge-lavender noma uwoyela we-chamomile ngokwesibonelo. Bona okuningi mayelana nokuthi ungakwenza kanjani ukubhucungwa okuphumuzayo ngamafutha abalulekile.

8. Ukuthatha amakhambi emvelo

Kunezindlela zokwelapha eziningana ezingasiza ukwehlisa ingqondo nokulala kangcono, njenge:

Itiye le-Chamomile ne-catnip

I-Chamomile ne-catnip ziyaphumula futhi zithomalalisa umzimba kancane.

Izithako

• 250 ml wamanzi abilayo
• 1 isipuni se-chamomile omisiwe
• Isipuni esingu-1 se-catnip esomile

Imodi yokulungiselela

Thela amanzi abilayo phezu kwamakhambi bese umboza, ukuvumela ukuthi ume imizuzu eyishumi kanye nobunzima. Phuza izinkomishi ezintathu ngosuku.

Itiye leValerian

IValerian iyisidambisi esinamandla nesiphephile esisebenziseka kakhulu ezimweni zokuxineka nokukhathazeka.

Izithako

• 250 ml wamanzi abilayo
• Isipuni esingu-1 sezimpande ze-valerian ezomile

Imodi yokulungiselela

Thela amanzi abilayo phezu kwempande ye-valerian eyomile, bese uyimboza ukuze amafutha abalulekile angahwamuki ayeke ame imizuzu eyishumi, bese uhlunga. Phuza izindebe ezintathu ngosuku.

I-lavender inhaler

Ukwehlisa ingcindezi nokukhathazeka, beka ithonsi lamafutha abalulekile e-lavender edukuni, noma kumcamelo bese uhogela kaningi ngendlela othanda ngayo. Bona amakhambi wemvelo amaningi alwa nengcindezi.