Izifo Ezinhlanu Zokucindezeleka Eziphezulu

-Delile

• 1. Ukuqwasha
• 2. Ukuphazamiseka kokudla
• 3. Ukucindezeleka
• 4. Izinkinga zenhliziyo
• 5. Isifo samathumbu esicasulayo nokuqunjelwa

Ingcindezi idala izinguquko eziningana ohlelweni lwamahomoni oluholela ekwandeni kokukhiqizwa kwamahomoni afana ne-adrenaline ne-cortisol, okubalulekile ukuvuselela umzimba nokuwulungiselela ukubhekana nezinselelo.

Yize lezi zinguquko zilungele isikhathi esifushane futhi zisiza ukubhekana nezinkinga ezahlukahlukene ezivela nsuku zonke, lapho zenzeka njalo, njengasendabeni yengcindezi engapheli, zingadala izinkinga ezinkulu zempilo. Lokhu kungenxa yokuthi ushintsho lwehomoni lubangela ezinye izinguquko emzimbeni njengokukhula kokuqina kwemisipha, izinguquko ezitshalweni zamathumbu, ukwehla kwamasosha omzimba, ngokwesibonelo.

Nanka amanye amathiphu asebenzayo wokuthi ungalwa kanjani nengcindezi futhi ugweme lezi zinkinga.

1. Ukuqwasha

Ingcindezi ingadala noma ikhulise ukuqwasha, ngoba, ngaphezu kwezimo ezinengcindezi ezinjengezinkinga zomndeni noma zomsebenzi kungenza kube nzima ukulala, izinguquko zehomoni nazo zidala ukuphazamiseka kokulala ebusuku, kwehlisa kakhulu izinga lokuphumula.

Okufanele ngikwenze: amanye amasu angasiza ukufaka ukuphuza ingilazi yobisi ngaphambi kokulala, ukugwema i-caffeine kuze kufike emahoreni ama-3 ngaphambi kokulala, ukugcina igumbi lipholile, lingakhanyi kahle futhi likhululekile futhi, okubaluleke kakhulu, ukungacabangi ngezinkinga ezihlobene nengcindezi. Bona ezinye izeluleko ezilula zokulala okungcono.

2. Ukuphazamiseka kokudla

Ukudla ngokweqile noma i-anorexia yizibonelo ezivame kakhulu zokuphazamiseka kokudla okubangelwa ukucindezela ngokweqile, ngoba lapho umzimba usindwa ngokweqile noma ungalawuleki, uzama ukuthola izindlela zokubhekana nale mizwa engathandeki ngokudla.

Okufanele ngikwenze: thintana nesazi sokudla okunempilo kanye nesazi sokusebenza kwengqondo, njengoba ukwelashwa kufanele kufanele ngokuya ngesifo sokudla, isisindo, ubudala, ukuzethemba namandla okuzimisela, ngokwesibonelo.

3. Ukucindezeleka

Ukwanda isikhathi eside kwe-cortisol, okuyi-hormone yokucindezeleka, kanye nokwehliswa kwe-serotonin ne-dopamine okubangelwa ukucindezeleka kuhambisana kakhulu nokucindezeleka. Ngale ndlela, lapho kungenakwenzeka ukuphatha noma ukubhekana nezimo ezicindezelayo, amazinga e-hormone aguqulwa isikhathi eside, okungadala ukucindezeleka.

Okufanele ngikwenze: zamukele izindlela zokuziphatha ezinciphisa ukucindezeleka, njengokugwema imicabango emibi, ukuzibeka elangeni okungenani imizuzu eyi-15 ngosuku, ukulala amahora ayisithupha kuya kwayisishiyagalombili ngosuku, ukuzivocavoca umzimba njalo, ukugwema ukuba wedwa nokuhambahamba ngaphandle. Uma kunesidingo, thintana nodokotela wezengqondo ukuqondisa ukwelashwa okufanele.

Ngaphezu kwalokho, okunye ukudla, njengobhanana noma ilayisi, nakho kungasiza ekulweni nokudangala. Bona uhlu oluphelele lokudla okunconyiwe.

4. Izinkinga zenhliziyo

Ingcindezi ingadala ukuthi imithambo yegazi nemithambo icindezeleke, okuholele ekwehleni kokugeleza kwegazi, ukushaya kwenhliziyo okungajwayelekile ngisho nokuqina kwemithambo yegazi. Lokhu kwandisa ubungozi bamahlule, ukungahambi kahle kwegazi emzimbeni, isifo sohlangothi, ukukhuphuka kwengcindezi yegazi nokuhlaselwa yisifo senhliziyo.

Okufanele ngikwenze: yidla ukudla okunempilo, unikeze okuthandwa yimifino, izithelo nemifino, futhi usebenzise ukuzivocavoca umzimba njalo, zama izindlela zokuphumula nezokubhucunga umzimba, isibonelo.

5. Isifo samathumbu esicasulayo nokuqunjelwa

Ingcindezi ingadala ukuphambana okungajwayelekile emathunjini, kwenze kube nokuzwela kakhulu kwisikhuthazi futhi kubangele izimpawu ezifana nokuqunjelwa phansi, uhudo kanye nokuqunjelwa. Ngakho-ke, lapho ukucindezelwa kuqhubeka, amathumbu angazizwa unomphela lezi zinguquko, okuholele ekutheni kube nesifo samathumbu esibuhlungu.

Kodwa-ke, kwezinye izimo, ingcindezi ingadala okuhlukile ngenxa yokuguqulwa kwezimbali zamathumbu ezibangela ukuthi umuntu aye endlini yangasese kaningi, okufaka isandla ekubonakaleni noma kokuqina kokuqunjelwa.

Okufanele ngikwenze: udle ukudla okunomsoco futhi ucebe nge-fiber, ngaphezu kokuphuza cishe amalitha amabili amanzi ngosuku. Endabeni yamathumbu acasulayo, amakhambi we-analgesic nawo angasetshenziselwa ukuqeda izimpawu futhi, ngaphezu kwakho konke, ukudla ukudla okungenawo amafutha, i-caffeine, ushukela notshwala, njengoba lokhu kudla kwenza izimpawu zibe zimbi kakhulu.

Funda kabanzi mayelana nokukhulula izimpawu zesifo sofuba noma ukuqunjelwa.