Izindlela Ezingu-8 Ezigunyazwe Uchwepheshe Zokunciphisa Ingcindezi Njengamanje

-Delile

• 1. Phuza itiye
• 2. Gwema ukudla okusetshenzisiwe
• 3. Yidla ujinja
• 4. Faka uwoyela we-flaxseed ku-smoothie yakho
• 5. Vele uphefumule
• 6. Khipha
• 7. Thola ezihambayo
• 8. Thatha usuku lokuphumula
• Buyekeza kwe-

Noma nini lapho ubuza othile ukuthi uqhuba kanjani, kuvamile ukuzwa izinto ezimbili: "Kuhle" nokuthi "Kumatasa...kucindezelekile." Emphakathini wanamuhla, kucishe kufane nebheji yokuhlonishwa-ukuzizwa ngathi kuningi epuletini lakho ongahle uqhekeze noma yimuphi umzuzu.

Kodwa lolo hlobo lokucindezeleka alusebenzi kahle kuwo wonke umuntu. "Abanye abantu bayisingatha kahle ingcindezi, kepha kwabanye kungalimaza kakhulu," kusho uMargaux J. Rathbun, ingcweti eqinisekisiwe yokwelashwa kokudla kanye nomsunguli we-Authentic Self Wellness. "Ingcindezi ingadala ukukhathala, ikhanda elingapheli, ukucasuka, izinguquko ekudleni, ukulahlekelwa inkumbulo, ukuzethemba okuphansi, ukuhoxa, ukugaya amazinyo, ngisho nezandla ezibandayo. Zonke lezi zimpawu zingaba nomthelela omubi kakhulu kwikhwalithi yakho yempilo, ezempilo, futhi ekugcineni kungaholela esikhathini esifushane sokuphila." (Okuhlobene: Impilo Yakho Yengqondo Ingakuthinta Kanjani Ukugaya Kwakho.)

Ukuze sikusize wehlise ingcindezi futhi uthuthukise impilo yakho, landela lawa macebiso asekelwa ochwepheshe namuhla.

1. Phuza itiye

“Itiye le-Chamomile liyisiphuzo esithambile esisebenza njenge-nerve tonic nensiza yokulala,” kusho u-Rathbun. "Uma uhlangabezana nosuku olude futhi ungabonakali wehlise umoya, ziphekele inkomishi enhle yetiye le-chamomile noju olungeziwe ukuze uthole izakhamzimba." Ngenkathi ukuyo, gwema ikhofi uma impilo yakho yengqondo ihambe kancane. I-caffeine inganikela ekwesabeni nasekushintsheni kwemizwelo, kusho uRathbun, ngakho-ke ungahle uthande ukuyeka lelo qhinga lezinkomishi ezintathu ngosuku uze uzizwe uzithanda wena. (Okuhlobene: Iqiniso Mayelana Nokuhlanzwa Kwetiye Le-Detox.)

2. Gwema ukudla okusetshenzisiwe

Ukudla okwenziwe njengamakhemikhali okwenziwa, iziphuzo ezibandayo, ukudla okuthosiwe, ukudla okusheshayo, ushukela, imikhiqizo yempuphu emhlophe, kanye nezinto zokuvikela kungadala ingcindezi ohlelweni lokugaya ukudla, kusho uRathbun. Esikhundleni salokho, kungcono ukugxila ekuhlanganiseni kokudla okuphelele, okunomsoco ngangokunokwenzeka. Ibhonasi: Bamba lokhu kudla okunciphisa ukucindezela ngokuzayo lapho ufika esitolo ukuze udonse umsebenzi ophindwe kabili.

3. Yidla ujinja

"Ngokuzayo lapho uzizwa unengcindezi noma ukhathele, finyelela i-ginger - akukho okufana nesinongo esincane sokukuthokozisa," kusho uRathbun. Ngokuzimisela: Ngoba isebenza ukuthuthukisa ukujikeleza kwegazi namazinga kashukela egazi, ukudla i-ginger-kungaba ngokusebenzisa iresiphi yokudla kwakusihlwa noma ijusi enempilo-kunganciphisa ukukhathala. (Okuhlobene: Nawe Ungathola Amaphuzu Lezi Zinzuzo Zezempilo Ezivela Kujinja.)

4. Faka uwoyela we-flaxseed ku-smoothie yakho

Uwoyela we-flaxse utholakale usiza ukuthuthukisa imizwa nokukhulisa ukusebenza kobuchopho, kusho uRathbun, yingakho engeza kuma-smoothies akhe asekuseni. (Udinga imibono ye-smoothie? Zama Lezi Zindlela Zokupheka Ezi-8 Eziqukethe Izithelo.) Futhi, inikeza umfutho wama-omega-3 fatty acids. Funa umkhiqizo ocindezelwe ukuxosha amakhaza, uRathbun athi ugcina zonke izakhamzimba ezikhuphula imizwa ozifuna ngobuhlakani. Intandokazi yakhe: IBarleans Organic Flax Oil.

5. Vele uphefumule

UJanel Ovrut Funk, ingcweti yezokudla ebhalisiwe eseBoston kanye ne-blogger ye-EatWellWithJanel.com, uphakamisa izivivinyo zokuphefumula ukusiza ukunciphisa ukucindezeleka. "Ungakwenza noma nini, nanoma yikuphi-uma uvaleleke emgwaqeni, usebenza kuphrojekthi enkulu, noma uhlola uhlu olude kakhulu lwezinto okufanele uzenze," usho kanje. "Ukuphefumula okujulile kukwehlisa ngokushesha, futhi ngezinye izikhathi ukucabanga ukuthi ukhipha noma yikuphi ukucindezeleka noma imizwa engemihle kuyasiza." (Lezi Zivivinyo Ezi-3 Zokuphefumula Zokubhekana Nengcindezi Zingaba Lusizo Ngokukhethekile.)

6. Khipha

Lokho kufaka phakathi ifoni yakho, i-Kindle, ithebhulethi, i-laptop, ne-TV. "Yize konke lokhu kungukuqanjwa okuhle, kusenza sizizwe sengathi kufanele sixhunywe njalo, siphendule imiyalezo ngokushesha nje lapho siyithola, noma siphequlula izibuyekezo ze-Twitter / Instagram / Pinterest / Facebook," kusho u-Ovrut Funk. "Ngisho nokuxhuma imizuzu engu-30 ngosuku kungasiza ekunciphiseni ukucindezeleka." (Ingabe Ubuwazi ukuthi Kunezinzuzo Zokungaxhunywanga Ngesikhathi Sokuzivocavoca Kwakho?)

7. Thola ezihambayo

"Ukuzivocavoca kuzwakala kungahambisani nalokho ngoba kuphambene nokuphumula, kepha ngithola ukuthi ukujuluka okumnandi kungisiza ngilale ngijule futhi ngizizwe ngikhululekile ebusuku," kusho u-Ovrut Funk. "Ngisho nokuzelula okumbalwa ngaphambi kokulala kungakusiza uphumule futhi ulale ngokushesha." Uqinisile: Ucwaningo lubonisa ukuthi ukuvivinya umzimba kungakusiza ukwehlisa ingcindezi, ngakho-ke zama lezi Zivivinyo Eziyisi-7 Ze-Cardio HIIT Ezishisa Amafutha Futhi Zehlise I-Stress noma lezi Zimo Eziyisi-7 Ze-Chill Yoga ngaphambi kokuthi ushaye utshani.

8. Thatha usuku lokuphumula

Ukuthatha usuku lomuntu siqu noma ngisho nengxenye yosuku kungenza izimangaliso ukunciphisa ukucindezeleka. "Ukuzinika usuku ngezikhathi ezithile-ikakhulukazi phakathi nesonto-kusiza ukuvula indawo yokuphumula ngempela ngempelasonto," kusho uKatie Clark, ingcweti kwezokudla eSan Diego futhi eyi-blogger yeFiberIstheFuture.com. "Kukangaki uzithola umemeza ukuthi wenze yonke into ngempelasonto futhi ngaphambi kokuthi wazi, sekunguMsombuluko ekuseni futhi? Ukuphumula ngezikhathi ezithile noma ingxenye yosuku kukunika ithuba lokuthola ezinye zemisebenzi yakho siqu nemisebenzi ngaphandle ukuze uphumule ngempela ngempelasonto. "

Buyekeza kwe-