Qonda ukuthi kungani ukukhathazeka kungakwenza ukhuluphale

-Delile

• 1. Ukukhathazeka kubangela Izinguquko zeHormonal
• Okufanele ngikwenze:
• 2. Ukukhathazeka kubangela ukuphoqeleka kokudla
• Okufanele ngikwenze:
• 3. Ukukhathazeka kwehlisa umdlandla
• Okufanele ngikwenze:

Ukukhathazeka kungabeka isisindo ngoba kubangela ushintsho ekukhiqizeni ama-hormone, kunciphisa umdlandla wokuba nempilo enempilo futhi kubangele iziqephu zokudla ngokweqile, lapho umuntu egcina edla inani elikhulu lokudla ngomzamo wokuthuthukisa imizwa nokunciphisa ukukhathazeka .

Ngakho-ke, kubalulekile ukukhomba ubukhona bokukhathazeka ukuze ukwazi ukuqala ukwelashwa kwakho futhi uvumele ukwehla kwesisindo. Nazi izinguquko ezi-3 eziyinhloko ezibangelwa ukukhathazeka emzimbeni nokuthi yini okufanele uyenze ukuyelapha.

1. Ukukhathazeka kubangela Izinguquko zeHormonal

Ukukhathazeka kubanga ukwanda kokukhiqizwa kwehomoni i-cortisol, eyaziwa nangokuthi i-hormone yokucindezela, enomthelela wokukhuthaza ukukhiqizwa kwamafutha emzimbeni.

Lokhu kungenxa yokuthi, ezimeni ezicindezelayo, umzimba uvamise ukukhiqiza amandla amaningi asezingeni lamafutha ukuze umzimba ube nenqolobane enhle yekhalori engasetshenziswa ezimeni zenkinga yokudla noma ngezikhathi zomzabalazo.

Okufanele ngikwenze:

Ukwehlisa ukukhathazeka, ungasebenzisa amasu alula njengokuhamba ngaphandle nsuku zonke futhi wenze imisebenzi yokuphumula, njengokuzijwayeza i-yoga nokuzindla. Ukulala kahle ebusuku nokuzijwayeza ukuzivocavoca umzimba nakho kusiza ekudambiseni ingcindezi futhi kunciphise ukukhiqizwa komzimba okweqile kwe-cortisol.

Kodwa-ke, kubalulekile ukukhumbula ukuthi ezinye izimo zokukhathazeka zidinga ukuqashwa ngokwelashwa nangokwengqondo ekwelashweni kwazo, futhi ukusetshenziswa kwemithi nakho kungadingeka. Bona izimpawu nokuthi ukwelapha kanjani ukukhathazeka.

2. Ukukhathazeka kubangela ukuphoqeleka kokudla

Ukukhathazeka kubangela izikhathi zokudla ngokweqile, ngokusetshenziswa okwandayo ikakhulukazi kwamaswidi, izinkwa, ipasta nokunye ukudla okuyimithombo yama-carbohydrate alula noshukela. Lokhu ngokwemvelo kubangela ukwanda okukhulu kokusetshenziswa kwekhalori, okuholela ekutholeni isisindo nobunzima ekulahlekeni kwesisindo.

Lezi zikhathi zokuphoqeleka zenzeka ngoba ukudla okunoshukela noma okune-carbohydrate kukhuthaza ukukhiqizwa kwe-serotonin, ihomoni ekhiqiza umuzwa wenhlalakahle emzimbeni, iqeda ukukhuluphala okwesikhashana.

Okufanele ngikwenze:

Ukulawula iziqephu zokudla ngokweqile, kufanele ube nokudla okunomsoco futhi udle amahora amathathu noma amane, ngoba lokhu kunciphisa indlala futhi kusiza ukunciphisa isifiso sokudla. Ngaphezu kwalokho, ukulandela umuntu onomsoco kusiza ukukhetha ukudla okuthuthukisa imizwa nokunciphisa isifiso sokudla amaswidi. Thola ukuthi yikuphi ukudla okuthuthukisa imizwa yakho.

3. Ukukhathazeka kwehlisa umdlandla

Ukukhathazeka futhi kwehlisa umdlandla womuntu wokulandela indlela yokuphila enempilo, kumenze angabi semoyeni wokuzivocavoca umzimba futhi adle kahle. Lokhu ikakhulukazi kungenxa yokweqisa kwe-cortisol, i-hormone yokucindezeleka, nayo eshiya umuzwa wokukhathala nomzimba ongenathemba.

Okufanele ngikwenze:

Ukuze ukhuthazeke ngokwengeziwe, umuntu angasebenzisa amasu afana nokuzijwayeza ukuzivocavoca umzimba ngaphandle noma nomngani ukuze abe nenkampani, abambe iqhaza emaqenjini kumanethiwekhi omphakathi akhiwa abantu ababhekene nenqubo yokwehlisa isisindo nokubuza abangane futhi umndeni futhi uzame ukuba nesimiso esikahle sokusebenza njengesikhuthazo.

Ukudla njalo ukudla okunothile kuma-omega-3s, njengama-sardine, i-salmon, i-tuna namantongomane, nokudla okunothe ku-tryptophan, njengobhanana, i-oats nelayisi elinsundu, nakho kusiza ukuthuthukisa imizwa nokugcina isisusa esikhulu. Ukubeka izinhloso zangempela zokwehlisa isisindo nesazi sokudla kuyasiza ekugcineni isilinganiso sokunciphisa isisindo esinempilo futhi sinciphise umthwalo wakho wokwehlisa isisindo ngokushesha. Bona ukuthi ungakhuthazeka kanjani ku: amathiphu ayi-7 wokungayeki ejimini.

Bukela le vidiyo engezansi bese ufunda ukuthi yini okufanele uyenze ukulwa nokucindezeleka nokukhathazeka.