Izindlela eziyi-15 Zokulwa Nokukhathala

-Delile

• Uzizwa ukhathele?
• 1. Yidla ukudla okunomsoco
• Ukulungiswa Kokudla: Ukudla Okushaya Ukukhathala
• 2. Vocavoca umzimba njalo
• 3. Phuza amanzi amaningi
• 4. Nciphisa i-caffeine
• 5. Qalisa ukulala kwakho
• 6. Umsele wotshwala
• 7. Bhekisa ukungezwani komzimba kwakho
• 8. Nciphisa ukucindezeleka
• 9. Hlola impilo yengqondo
• 10. Hlala kancane
• 11. Beka phambili ukudla okunothe ngensimbi
• 12. Yiba nokudla okuncane, okuvame kakhulu
• 13. Yeka ukubhema
• 14. Funda ukukhululeka
• 15. Khuluma nodokotela wakho
• Okubalulekile

Uzizwa ukhathele?

Kuvamile ukuthi abantu bakhathale noma bakhathale ezweni lethu lesimanje elisheshayo. Izikhathi eziningi, ungazithola ubaleka kusuka komunye umsebenzi uye kokulandelayo, unganqamuki ukuthatha isikhathi ongasidinga ukubeka phansi, ukulinganisela, nokuthambisa umphefumulo wakho.

Akulula ngaso sonke isikhathi ukukhomba isizathu esiqondile sokuthi uzizwe unamandla amancane. Uma uzizwa ukhathele ngokungapheli noma ngenxa yezizathu ezingabonakali, yenza i-aphoyintimenti yokubonana nodokotela wakho. Kungaba uphawu lwesimo esingaphansi, ikakhulukazi uma kuphazamisa impilo yakho yansuku zonke.

Izimpawu zokuthi ukukhathala kungaba yinto ebucayi kakhulu zifaka phakathi ubuhlungu obungachazeki, umkhuhlane kanye nekhanda.

Qhubeka nokufunda ukuze ufunde ngezinye zezimbangela zokukhathala nezinguquko ezilula ongazenza ukubeka i-pep ethe xaxa esinyathelweni sakho.

1. Yidla ukudla okunomsoco

Esinye isizathu sokulandela ukudla okunempilo, nokulinganisela ukuthi uzokhuphula amazinga wamandla.

Qinisekisa ukuthi uthola izakhamzimba ezanele ngokudla ukudla okuphelele, okusha kusuka emaqenjini ahlukahlukene okudla. Bhanqa ama-carbs angahlanjululwanga aneprotheni yamazinga wamandla aqhubekayo. Faka ukudla okuningi kwe-fiber nokulwa nokuvuvukala.

Ukulandela ukudla okunomsoco futhi kukhuthaza ukugaya okunempilo, okusiza ukusula nokuhlanza umzimba wakho. Eqinisweni, ucwaningo luxhumanise i-irritable bowel syndrome (IBS) nokukhathala okungapheli. Ukudla okuthile kungasiza ukuvimbela nokuphatha i-IBS, engahle ikhiphe amandla akho.

Ukulungiswa Kokudla: Ukudla Okushaya Ukukhathala

2. Vocavoca umzimba njalo

Izinzuzo zokuvivinya umzimba njalo ziyaziwa kabanzi. Ukuzivocavoca kukhipha ama-endorphin akhulisa ngokwemvelo amazinga akho wamandla. Kungabuye kuholele ekulaleni kwekhwalithi ephezulu.

Ucwaningo lwango-2008 lwathola ukuthi ukuvivinya umzimba njalo kunganciphisa izimpawu zokukhathala. Ocwaningweni, abantu abadala abangama-36 abahlala phansi benze umsebenzi ophansi noma ovivinya umzimba isikhathi esingamasonto ayisithupha. Womabili la maqembu abone ukuthuthuka emazingeni amandla.

Yenza okungenani umsebenzi wokuvivinya umzimba ngamandla amahora amabili ngesonto ngalinye. Ukwenza kube lula ukunamathela kuhlelo lokuzivocavoca, thola umngani wokuzivocavoca noma uqashe umqeqeshi womuntu siqu.

3. Phuza amanzi amaningi

Hlala u-hydrated kahle ukugcina umzimba wakho usebenza kumazinga amakhulu.

Ukwehla kwamanzi emzimbeni kungaholela emazingeni aphansi wamandla. Kungaba nomthelela omubi ebuthongweni bakho ngokumisa umlomo wakho nezindlwana zamakhala, futhi kungaholela ekuthimuleni, ekuhoshozeleni, nasekukhaleni kwemilenze. Futhi, kungakwenza uqaphele kancane futhi usule ngengqondo ngosuku olulandelayo.

Ngokusho kocwaningo lwango-2014, ukwanda kokungeniswa kwamanzi kubantu abangajwayele ukuphuza amanzi anele kwatholakala ukuthi kunemiphumela ezuzisayo emandleni. Abantu abanciphise ukuphuza kwabo amanzi babenemizwa embalwa yokuzola, ukwaneliseka, kanye nemizwelo emihle. Kuphinde kwabikwa imizwa yokukhathala ne-inertia kuleli qembu.

4. Nciphisa i-caffeine

Ukwehlisa ukudla kwakho okune-caffeine kungakunika amandla amaningi ngokuhamba kwesikhathi. Yize i-caffeine ingakunika amandla okuqala, ngemuva kokuthi iphele ungasala uzizwa usuphelile.

Ukunciphisa kancane ukudla kwakho kwe-caffeine kuzosiza ukunciphisa imizwa yokuhoxa njengoba ulinganisela amazinga akho wamandla emvelo.

Gwema i-caffeine ngemuva kwesidlo sakusihlwa ukuze wehlise umoya ubusuku bonke bokulala.

5. Qalisa ukulala kwakho

Ukuphumula okufanele kubalulekile uma ufuna ukugcina amazinga kagesi usuku lonke. Khululeka ngaphambi kokuyolala, ngokunokwenzeka wenze ukunweba okuncane. Thuthukisa indawo yakho yokulala ngokuyigcina ihlanzekile nokugcina izinga lokushisa elifanele.

Amanye amathiphu wokulala okungcono afaka:

• Zijwayeze ukuphumula okuqondisiwe, ukuzindla, noma i-yoga ukukusiza ukuthi ulale.
• Thenga umatilasi okhululekile, umcamelo nengubo.
• Gqoka izindwangu ezikhululekile, zemvelo.
• Bhala ngaphambi kokulala ukuze usule ingqondo yakho.
• Lala uvuke ngasikhathi sinye usuku ngalunye.
• Sebenzisa ama-earplugs nesifihla iso.

6. Umsele wotshwala

Utshwala bujikijela umzimba wakho ebhalansi futhi buholele ekulaleni okungafanele, ikakhulukazi uma uphelelwe amanzi emzimbeni. Noma utshwala bungabonakala bungakusiza ukulala, ngeke ulale ngokujule kangako. Uma ubuphuza utshwala, phuza ngokulinganisela, bese uzama ukuba nezinsuku eziningi ezingenabo utshwala ngangokunokwenzeka.

7. Bhekisa ukungezwani komzimba kwakho

Amakhemikhali akhishwa ngumzimba wakho ukulwa nokungezwani komzimba angawenza uzizwe ukhathele. Zingaletha ukuvuvukala kwezono zakho, izindiza zomoya, noma uhlelo lokugaya ukudla. Ukuminyana kwekhanda nekhala kungaholela ekutheni ungalali kahle.

Lezi zinto zinganikela enkungwini yobuchopho, zikwenze kube nzima ukugxila nokuqedela imisebenzi yakho yansuku zonke.

Gwema izifo ezaziwa kakhulu ngangokunokwenzeka. Gcina idayari bese uzama ukudla kokuqeda ukusiza ukukhomba izimbangela.

Bona udokotela wakho ukuthola imbangela yokungezwani komzimba nomzimba wakho uma ungaqiniseki. Bangancoma imithi yokungezwani komzimba noma amashothi.

8. Nciphisa ukucindezeleka

Ukucindezeleka kungakudonsela amandla engqondo nawomzimba adingekayo ukufeza usuku lwakho kalula. Ama-hormone okucindezela angaba nomthelela omubi emaphethini akho okulala, ezinhlelweni zomzimba, nasempilweni yonke.

Nciphisa ukucindezeleka nganoma iyiphi indlela inhliziyo yakho efisa ngayo. Iya e-spa ukuze uthole ukwelashwa ngokutotosa noma ukubhucungwa umzimba. Imikhuba yokucabanga efana ne-tai chi, ukuzindla ne-yoga yizinketho ezinhle. Noma ugoqe usofa ngencwadi yakho oyithandayo noma uhlelo lwethelevishini.

9. Hlola impilo yengqondo

Ngena kuwe ngokwakho ukuthola ukuthi yimaphi amaphethini engqondo angadala amazinga aphansi wamandla. Izimpawu zokukhathazeka zihlanganisa ukuzizwa ukhathazekile, uthukuthele futhi unovalo. Izimpawu zokucindezeleka zihlanganisa ukuzizwa udabukile, ungahlaliseki futhi uphelelwe yithemba. Zombili lezi zimo zingaholela emaphethini okulala angenampilo futhi zibangele ukukhathala.

Cabanga ukubona umelaphi wezinkulumo zokwelapha, owaziwa ngokuthi yi-cognitive behavioral therapy (CBT). Le ndlela ikusiza ukuthi ufinyelele emsukeni wezinkinga ezingokomzwelo ukuze zibhekwane nazo futhi zinqotshwe.

10. Hlala kancane

Sukuma, uhambe, futhi uthole amandla akho egeleza. Lokhu kubaluleke kakhulu uma uchitha isikhathi esiningi uhleli.

Faka ukuqhuma okufushane komsebenzi usuku lonke, ikakhulukazi uma uzizwa ucindezelwe isikhathi. Zijwayeze ukuzivocavoca umzimba njalo. Ukwenza izinguquko ezilula njengokupaka imoto yakho buqamama buqamama, ukuthatha izitebhisi, noma ukuhamba ngezinyawo uyokwenza izindlela ezilula zokuzilolonga kancane.

11. Beka phambili ukudla okunothe ngensimbi

I-anemia ukuntuleka kwensimbi okungaholela ekukhathaleni. Lokhu kungenxa yamazinga aphansi e-hemoglobin, enza kube nzima kakhulu ukuthi umoya-mpilo uthwalwe izicubu nemisipha yakho. Kubuye kube buthakathaka amasosha akho omzimba, akwenze ube sethubeni lokugula nokutheleleka.

Ukushoda kwegazi kuvame kakhulu kwabesifazane kunakubesilisa. Kwesinye isikhathi kwenzeka ngenxa yokukhulelwa noma ukuya esikhathini okunzima. Ingelashwa ngokudla noma ngemithi.

Nakhu okunye ukudla okune-iron okukufaka ekudleni kwakho:

• imifino eluhlaza
• okusanhlamvu okuqinisiwe nesinkwa
• inyama
• ubhontshisi, uphizi, nodali
• isibindi
• amantongomane
• okusanhlamvu okuphelele

12. Yiba nokudla okuncane, okuvame kakhulu

Ngokuya ngamazinga wamandla, ukudla izingxenyana ezincane kaningi usuku lonke kungasiza kakhulu kunokudla izidlo ezimbalwa ezinkulu. Lokho kungenxa yokuthi kugcina amazinga kashukela egazini lakho azinzile.

Ukudla njalo emahoreni amathathu kuya kwamane kuzokwenza kungabi namandla okuthi amandla akho ashayeke, bese kuthi nawe ungabi namathuba amancane okuthola ukudla okungenampilo.

Gwema ukudla ngokweqile ekudleni, futhi uyeke ukudla ngaphambi kokuthi usuthe ngokuphelele.

13. Yeka ukubhema

Ukubhema kungaqeda amandla akho ngokunciphisa amazinga akho e-oksijini, nokwenza ukuphefumula kube nzima.

Ukuyeka ukubhema kuwumgomo ofinyelelekayo, futhi kukhona izinsiza zokusiza. Imishanguzo yasesitolo nemithi kadokotela iyatholakala engakusiza uyeke. Le mithi isebenza kangcono uma ihlanganiswa nokwelulekwa.

Cabanga ukuzama enye yezinhlelo zokusebenza zokuyeka ukubhema etholakalayo. Thola amathiphu avela kubantu abayeka ngempumelelo ukubhema. Gcina iphephabhuku ukuze ube nohlobo oluthile lokucabanga kwangaphakathi ngalesi sikhathi.

14. Funda ukukhululeka

Thatha isikhathi sokuphumula ngokuphelele, uphumule, futhi uyeke.

Izindlela zokuphefumula ezijulile, ukuzelula kalula nokuzindla kuyizindlela ezinhle kakhulu zokuphumula. I-Yoga nidra yindlela ephelele yokugcwalisa amandla akho.

Ukuthola ukuthula emvelweni kungenye indlela yokondla umphefumulo wakho, noma ungavele uthokozele ubuhle bokwenza lutho.

15. Khuluma nodokotela wakho

Uma uzizwa ukuthi ukukhathala kwakho kungavamile ngandlela thile noma kuhambisana nezinye izimpawu, kungaba yisikhathi sokubona udokotela wakho. Ukuzizwa unamandla amancane kungaba ngumphumela wesimo sempilo esiyisisekelo, futhi kungcono ukuhlola lokhu okungenzeka.

Izimo ezingadala ukukhathala zifaka:

• isifo samathambo
• ukukhathala okungamahlalakhona
• i-fibromyalgia
• izimo ze-thyroid
• ukukhuluphala ngokweqile
• ukulala ubuthongo
• Isifo senhliziyo
• ukungezwani kokudla
• isifo sikashukela
• izimo zesibindi noma izinso

Okubalulekile

Yenza izinguquko endleleni ophila ngayo ukuze wandise amandla akho. Qala ngalokho okukhanga kakhulu kuwe, bese usuka lapho. Cishe uzoqala ukuthuthukisa amazinga akho wamandla ukuze uzizwe umuhle kakhulu nsuku zonke.

Ngaphezu kwakho konke, hlonipha umzimba wakho nokuthi uzizwa kanjani. Thatha ikhefu futhi uzinike isikhathi sokuphumula lapho udinga khona. Gwema ukuzikhandla ngokweqile, futhi uzibophezele ohlelweni lokusebenza olunempilo.