Iimpawu ezi-8 zokusela utywala ngokugqithisileyo

Umxholo

• Isiselo esinye ngeyure eyonwabileyo sijika sibe sisiThathu
• Uyalikhumbula ixesha lakho lokuSasa
• Abahlobo Bakho Banika Izimvo Kusela Kwakho
• Ubomi baKho beNtlalontle bujikeleze uTywala
• Ungaya omnye komnye nomfo wakho
• Usela Emva Kosuku Olunoxinzelelo
• Uphantsi kweZiselo ezi-7 ngeVeki
• Uyazisola Yiza Morning
• Uphengululo lwe

Unqabile ukuba uphulukane nethuba lokujoyina abahlobo bakho nge-brunch boozy, kunye nemihla yesidlo kunye nomfana wakho uhlala kubandakanya iwayini. Kodwa utywala obungakanani obuthetha ukuba uyahamba ngaphezulu? Ukusela kakhulu kuyanda, kwaye abasetyhini abaneminyaka eyi-18 ukuya kwengama-34 basengozini yokusela kakhulu kunalo naliphi na elinye iqela, utshilo uDeirdra Roach, MD weZiko leSizwe lokuSebenzisa kakubi utywala kunye noTywala. Le miqondiso efihlakeleyo ibonisa ukuba unokungena kwindawo yengozi yokusela. (Uyazibuza ukuba ukusela kuwuthatha njani umzimba wakho? Yile Brain yakho: KuTywala.)

Isiselo esinye ngeyure eyonwabileyo sijika sibe sisiThathu

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Uzixelele ukuba uza kugoduka emva kweglasi enye yewayini, kodwa emva kweziselo ezintathu kwaye usaya ngamandla. Ukuziva ngathi awunakuyeka-okanye ukuba awufuni kuyeka nokuba abahlobo bakho bafikelele kwimida yabo-luphawu lokuba ungasokola notywala, utshilo uCarl Erickson, Ph.D., umlawuli UPhando lweSayensi yokuLula kunye neZiko leMfundo kwiYunivesithi yaseTexas. Ukuhlala uphendula, xelela umhlobo wakho ukuba usele into enye, okanye ukhuphele ikhadi lokuSela iTracker kwiZiko lezeMpilo leSizwe ukuze ubone ukuba uyakwazi ukuhlala kangakanani na.

Uyalikhumbula ixesha lakho lokuSasa

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Ngaba uhleli ebhedini ukonga umongikazi endaweni yokubetha ipavumente? Nangaliphi na ixesha ukusela kuphazamisa indlela yakho yesiqhelo- nokuba uphoswa kukuzilolonga okanye ulibale ukuseta imbiza yekofu kubusuku obudlulileyo ngenxa yokuba ubhudisiwe-sisizathu sokukhathazeka, utshilo uRoach. (Funda ngakumbi Indlela Utywala Obungcungcuthekisa Ngayo Iinjongo Zakho Zokufaneleka Apha.) Cinga malunga nokuba uye watyeshela naluphi na uxanduva kumaxesha ambalwa adlulileyo usele utywala; ukuba kunjalo, lixesha lokunciphisa.

Abahlobo Bakho Banika Izimvo Kusela Kwakho

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Ayikokuba babonakalisa inkxalabo kuphela-nangona iluphawu oluqinisekileyo nalo. Nayo nayiphi na ingxelo enokubangela ingxaki, ngakumbi kuba abanye abantu bathanda ukuqaphela ukuba uhamba ngaphezulu ngaphambi kokuba uziqonde ngokwakho. Ngexesha elizayo xa umhlobo ethetha malunga nendlela obuphethe ngayo utywala bakho, okanye ukuba uphambene kangakanani ngempelaveki edlulileyo, lixesha lokuba uhlolisise ngokunzulu ukusela kwakho, uRoach uthi. Thetha nomhlobo omthembileyo okanye i-doc yakho kwaye ubabuze malunga nendlela imikhwa yakho ethelekisa ngayo esempilweni.

Ubomi baKho beNtlalontle bujikeleze uTywala

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Iyure eyonwabileyo, iMimosas yasekuseni ngoMgqibelo, ubusuku ngaphandle kwiklabhu kunye namantombazana-ukuba ishedyuli yakho igcwele imisebenzi ezaliswe ngotywala, phinda uphonononge. Umthambo olungileyo kukubona ukuba ukhululekile kwaye ungonwaba ukuba ukhetha ukungaseli kwenye yezo meko, utshilo uRoach. Kwaye ugcwalise ikhalenda yakho ngotywala simahla: yiya kukunyuka, jonga i-flick yamva nje, okanye ujonge igalari yendawo. .

Ungaya omnye komnye nomfo wakho

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Imizimba yabasetyhini ayibenzi utywala ngokukhawuleza njengamadoda nokuba anesisindo esifanayo kuba imizimba yamadoda inamanzi aphezulu, utshilo uRoach. Ke ukukwazi ukusela kakhulu njengoko umfana wakho ebonisa ukuba uye wakha ukunyamezelana-kwaye oko kunokuba ngumtyibilizi. Umgaqo olungileyo wesithupha kukusela isiqingatha semali njengobuhle bakho, ezinye iziselo ezinamanzi, okanye usele kube kanye kuzo zombini.

Usela Emva Kosuku Olunoxinzelelo

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Ukusela ukuze uzive ungcono emva kokulwa nomntu wakho okanye usuku olunzima emsebenzini ziindlela zokuzinyanga ngokwakho, kwaye oko kuthetha ukuba usebenzisa kakubi utywala ngendlela ekungafunekiyo ukuba isetyenziswe, utshilo u-Erickson. Ukuba ufumanisa ukuba ujika kwi-booze ukunciphisa usizi, uxinzelelo, okanye uxinzelelo, yitshintshe ngento eyenzayo ngokwenene: ingoma yokunyusa, iklasi yebhola ekhatywayo, okanye umnxeba nomhlobo olungileyo.

Uphantsi kweZiselo ezi-7 ngeVeki

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Nokuba usela iiglasi ezimbini ngobusuku, okanye upakisha ukusela ngeempelaveki-nantoni na engaphaya kweziselo ezisixhenxe-evekini ikubeka emngciphekweni omkhulu wokuba uphuhlise ingxaki yokusela, uRoach uthi: iipesenti ezimbini kwabo hlala ngaphantsi kwenani kunye ne-47 yeepesenti kulabo abadlulayo. Awuqinisekanga ngenombolo yakho? Khuphela usetyenziso lwe-DrinkControl ekunceda ugcine umkhondo wokuba ubiza kangakanani. (Guqula i-tastebuds yakho ngezi zihombiso zi-8 zaManzi eziCwangcisiweyo zokuphucula i-H2O yakho.)

Uyazisola Yiza Morning

Imifanekiso yeCorbis

Nanini na xa uziva uzisola ngumqondiso wokuba usela kakhulu, utshilo uErickson. Mhlawumbi uziva unetyala lokuba ukhethe ukulwa nomntu wakho, wenze into eyihlazo eofisini yakho iyure yokonwaba, okanye ucinga ngokwakho, "Ndinethamsanqa ukuba ndingonzakalanga.’ Enyanisweni, ukusela utywala-okuchazwa ngokuba neziphuzo ezine okanye ngaphezulu ngexesha-yingozi yokuhlaselwa ngokwesondo kunye nobundlobongela, kwaye abafazi abasela utywala banokuthi babe neentlobano zesini ezingakhuselekanga, ngokutsho kweZiko loLawulo lweSifo kunye noThintelo. I-CDC). Ngakumbi, inani labaqhubi ababhinqileyo ababandakanyeka kwiingozi ezinxulumene notywala ezibulalayo ziyanda. Ukuba ukrokrela ukuba unengxaki, fumana izibonelelo ezinokukunceda ngokundwendwela iBhunga likaZwelonke malunga nokuTywala kunye nokuxhomekeka kweziyobisi.

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