Ukungcangcazela - ukuzikhathalela

Ukungcangcazela luhlobo lokungcangcazela emzimbeni wakho. Uninzi lweenyikima lusezandleni nasezingalweni. Nangona kunjalo, banokuchaphazela naliphi na ilungu lomzimba, kwintloko yakho okanye kwilizwi.

Kubantu abaninzi abanengcangcazela, unobangela akafumaneki. Ezinye iintlobo zokungcangcazela ziqhutywa kwiintsapho. Ukungcangcazela kunokuba yinxalenye yengqondo yexesha elide okanye ukuphazamiseka kwemithambo-luvo.

Amanye amayeza anokubangela ukungcangcazela. Thetha nomboneleli wakho wezempilo ukuba ngaba iyeza linokubangela ukungcangcazela kwakho. Umboneleli wakho angathoba idosi okanye akutshintshele kwelinye iyeza. Sukutshintsha okanye uyeke naliphi na iyeza ngaphambi kokuba uthethe nomboneleli wakho.

Awunakufuna unyango lokungcangcazela kwakho ngaphandle kokuba kuphazamisa ubomi bakho bemihla ngemihla okanye kukuhlazisa.

Uninzi lweenyikima luba mandundu xa udiniwe.

• Zama ukuba ungenzi kakhulu emini.
• Lala ngokwaneleyo. Buza umboneleli wakho malunga nendlela onokutshintsha ngayo imikhwa yakho yokulala xa unengxaki yokulala.

Uxinzelelo kunye noxinzelelo kunokwenza ukuba ukungcangcazela kwakho kube kubi ngakumbi. Ezi zinto zinokuhlisa inqanaba loxinzelelo lwakho:

• Ukucamngca, ukuphumla okunzulu, okanye imithambo yokuphefumla
• Ukunciphisa i-caffeine yakho yokutya

Ukusetyenziswa kotywala kunokubangela ukungcangcazela. Ukuba ngunobangela wokungcangcazela kwakho, funa unyango kunye nenkxaso. Umboneleli wakho unokukunceda ufumane inkqubo yonyango enokukunceda uyeke ukusela.

Iinyikima zinokuba mandundu ngokuhamba kwexesha. Banokuqala ukuphazamisa amandla akho okwenza imisebenzi yakho yemihla ngemihla. Ukunceda kwimisebenzi yakho yemihla ngemihla:

• Thenga iimpahla ngeVelcro zokubopha endaweni yamaqhosha okanye amagwegwe.
• Pheka okanye utye ngezitya ezinezibambo ezikhulu ekulula ukuzibamba.
• Sela kwiikomityi ezizaliswe ngesiqingatha ukunqanda ukuchitheka.
• Sebenzisa iindiza ukusela ukuze kungafuneki ukuba uthathe iglasi yakho.
• Nxiba izihlangu ezityibilikayo uze usebenzise iimpondo zezihlangu.
• Nxiba isongo esinzima okanye iwotshi. Inokunciphisa ukungcangcazela kwesandla okanye kwengalo.

Umboneleli wakho unokukunika amayeza okususa iimpawu zakho zokungcangcazela. Ukusebenza kakuhle kwawo nawaphi na amayeza kunokuxhomekeka emzimbeni wakho nakunobangela wokungcangcazela kwakho.

Amanye ala mayeza aneziphumo ebezingalindelekanga. Xelela umboneleli wakho ukuba unayo le mpawu okanye naziphi na ezinye iimpawu onomdla kuzo:

• Ukudinwa okanye ukozela
• Impumlo eqinileyo
• Ukubetha kwentliziyo kancinci (ukubetha kwentliziyo)
• Ukubetha okanye ingxaki yokuphefumla
• Iingxaki zokugxila
• Ukuhamba okanye ukulinganisela iingxaki
• Isicaphucaphu

Fowunela umnikezeli wakho ukuba:

• Ukungcangcazela kwakho kunzima kwaye kuphazamisa ubomi bakho.
• Ukungcangcazela kwakho kwenzeka nezinye iimpawu, ezinjengeentloko, ubuthathaka, ukunyakaza okungalunganga kolwimi, ukuqina kwemisipha, okanye ezinye iintshukumo ongenakuzilawula.
• Uneziphumo ebezingalindelekanga kwiyeza lakho.

Ukungcangcazela - ukuzikhathalela; Ukungcangcazela okubalulekileyo-ukuzikhathalela; Ukungcangcazela kosapho- ukuzikhathalela

UJankovic J, uLang AE. Ukuchongwa kunye nokuvavanywa kwesifo seParkinson kunye nokunye ukuphazamiseka kokuhamba. Ku: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, ii-eds. I-Neurology kaBradley kwiKlinikhi yokuziqhelanisa. Umhla wesi-7. IPhiladelphia, PA: Elsevier; I-2016: isahluko 23.

Okun MS, uLang AE. Ezinye iingxaki zokuhamba. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 382.

Schneider SA, Deuschl G. Unyango lokungcangcazela. Neurotherapeutics. 2014: 11 (1); 128-138. IINKCUKACHA: 24142589 pubmed.ncbi.nlm.nih.gov/24142589/.

• Ukungcangcazela