Uyenza njani i-'Detox 'yakho yeBongo (Icebo: Kulula kunokuba ucinge)

Umxholo

• Dibana nenkqubo ye-Olympicic
• Ukufumana olungileyo, ukulala okuhle
• Gcina ixesha lokulala rhoqo
• Cinga indlela otya ngayo
• Yenza indawo efanelekileyo yokulala
• Beka bucala ixesha lokucinezeleka ngaphambi kokuba ulale
• Ukuzivocavoca kudlala indima enkulu, nayo
• Ezinye iingcebiso zokuphucula ingqondo
• Hlala hydrated
• Yongeza ukutya kwengqondo kwingqondo yakho yokutya
• Thatha ixesha lokuphumla
• Zama ukuzilolonga kwengqondo
• Umgca wezantsi

Unokufumana iprotocol ye-detox malunga nantoni na kwezi ntsuku, kubandakanya nengqondo yakho.

Ngezincedisi ezifanelekileyo, ukucoca imifuno, kunye nokulungiswa okukhulu kokutya kwakho, phakathi kwezinye izinto, unokucinga ukuba:

• gxotha ubu grogginess
• ukuphucula imemori yakho
• yandisa umsebenzi wakho wokuqonda

Ngelixa utshintsho oluthile kwindlela yokuphila ngokuqinisekileyo lunokuba nefuthe elihle kwimpilo yakho, uninzi lweengcali zonyango ziyavuma ukuba ii-detoxes, kubandakanya nezo zijolise kwingqondo yakho, ayimfuneko.

Kwakhona, akukho phando lunyanzelisayo lokuxhasa ukusetyenziswa kwee-detoxes.

Umzimba wakho sele uneenkqubo endaweni yokulahla ityhefu kwaye ugcine izinto zihamba kakuhle. Xa kuziwa kwingqondo yakho, kukho ngokwenene yonke inkqubo enikezelwe kwi-detoxification.

Nanku ukujonga indlela esebenza ngayo inkqubo kunye nezinto ezilula onokuzenza ukuyixhasa.

Dibana nenkqubo ye-Olympicic

Xa kuziwa ekutshatyalalisweni komzimba, ingqondo yakho intle ekuzinyamekeleni ngokwamashishini.

epapashwe ngo-2015 icacisa ukuba oku kuyenzeka njengenxalenye yomsebenzi wenkqubo ye-Olympic, esusa imveliso yenkunkuma kwingqondo yakho nakwinkqubo yemithambo-luvo. Cinga nje njengomqokeleli wenkunkuma yengqondo.

Inkqubo ye-Olympics yenza uninzi lomsebenzi wayo ngelixa ulele. Ngexesha lokulala, ezinye iinkqubo zomzimba wakho azisebenzi kangako, ukuvumela umsebenzi we-Ghiphthicic ukuba ubekwe phambili.

icebisa ukuba kukwakho nomthamo ophezulu wendawo evulekileyo phakathi kweeseli kwingqondo yakho ngexesha lokulala, evumela indawo ethe chatha ukuba ingqondo yakho ikhuphe inkunkuma, oko kukuthi.

Le nkqubo inzima ngandlela ithile, kodwa nantsi ukujonga ngokukhawuleza ukuba isebenza njani:

• Okokuqala, amajelo enkqubo ye-Olympics azalisa ulwelo lwe-cerebrospinal fluid.
• Olu lwelo luqokelela "inkunkuma" njengeeproteni, ityhefu, kunye nezinye izinto ezilahlwayo njengoko zihamba kwinethiwekhi.
• Ingqondo yakho emva koko igungxula le nkunkuma kwiindawo ezahlukeneyo zokuhambisa amanzi, apho ihamba ngomzimba wakho kwaye iphume njengalo naluphi na uhlobo lwenkunkuma.

Enye imveliso ebalulekileyo esuswe kwingqondo xa kupheliswa inkunkuma yiprotein β-amyloid (beta-amyloid), iingcali ezikholelwa ukuba zidlala indima kuphuhliso lwesifo i-Alzheimer's.

Ukufumana olungileyo, ukulala okuhle

Ukulala kudlala indima ebalulekileyo ekusebenzeni kwenkqubo ye-Olimpiki. Ukulala ngokwaneleyo ubusuku ngabunye yenye yeendlela ezilungileyo zokuxhasa inkqubo yobuchwephesha bendalo yengqondo.

Ukuba unengxaki yokulala ngokwaneleyo, zama ezi ngcebiso zokuphumla okungcono, nokuhlaziya ngakumbi.

Gcina ixesha lokulala rhoqo

Ukuba awunaso isizathu esithile sokuvuka ngexesha elithile ngosuku ngalunye, ishedyuli yakho yokulala ingaba kuyo yonke indawo. Mhlawumbi ugcina ixesha lokulala rhoqo phakathi evekini kodwa uhlale kude kube sebusuku kwaye ulale kwimpelaveki.

Oku kunokuziva kwendalo kuwe, kodwa ngokuhamba kwexesha, inokwenza inani kumjikelo wakho wokulala.

Ukulala (kunye nokuvuka) malunga nexesha elifanayo yonke imihla kunokukunceda uphumle ngcono kwaye uphucule umgangatho wakho wokulala.

Usenokuhlala kancinci emva kwexesha eliqhelekileyo kwaye ulale xa ungadingi ukuvuka kwangoko- zama nje ukunqanda ukutshintsha ishedyuli yakho yokulala ngaphezulu kweyure.

Icandelo lokulala ngokungaguquguqukiyo kubandakanya ukufumana inani elifanelekileyo lokulala, elinokususela kwiiyure ezisi-7 ukuya kwezi-9.

Ingcebiso yepro: Sebenzisa ikhalityhuleyitha yokulala ukuze ubone ukuba kuya kufuneka ulale nini.

Cinga indlela otya ngayo

Ukutya ukutya okuthile, ngakumbi kamva emini, kunokuphazamisa ukulala kwakho.

Ukulala okungcono, zama ukunqanda oku kulandelayo ngaphambi kokulala:

• izidlo ezinkulu
• ukutya okunzima okanye okunotyebileyo
• ukutya okuneziqholo kunye ne-asidi
• icaffeine (kubandakanya itshokholethi)
• utywala

Ukuba uziva ulambile ngaphambi kwexesha lokulala, zama ukutya okungcono okulula ngexesha lokulala, njenge:

• ibhanana
• iyogathi
• isitya esincinci se-oatmeal
• itshizi, iziqhamo kunye nabaqhekezi

Yenza indawo efanelekileyo yokulala

Ukugcina igumbi lakho lokulala lipholile kwaye kumnyama kunokukunceda ulale ngcono.

Ukuba uhlala ufudumala okanye ubanda ebusuku, khetha iileya zokukhanya, ezinokuphefumla.

Unokucinga nangokongeza ifeni kwigumbi lakho, elinokuthi likuncede ukuthintela nayiphi na ingxolo ethanda ukukugcina.

Ukusebenzisa igumbi lakho kuphela ukulala kunye nokwabelana ngesondo kungenza ukuba kube lula ukulala xa uye kulala.

Ngale ndlela, ingqondo yakho iyazi ukuba ukungena ebhedini kuthetha ukuba ukulungele ukulala, ungabukeli iTV okanye uskrole kumajelo asekuhlaleni.

Beka bucala ixesha lokucinezeleka ngaphambi kokuba ulale

Uxinzelelo kunye noxinzelelo zizinto ezibangelwa kukulala. Ukwenza ixesha lokuphumla ngaphambi kokulala akuyi kuzisusa ezi nkxalabo, kodwa kunokukunceda uzikhuphe engqondweni yakho ngokuhlwa

Iyure okanye njalo ngaphambi kokulala, zama:

• Ijelo malunga noxinzelelo
• Ukubhala izinto ekufuneka uzikhathalele usuku olulandelayo ukuze ungazikhathazi ngazo
• imibala, ukufunda, okanye eminye imisebenzi yokuthomalalisa
• Ukuhlamba ngamanzi ashushu ngamakhandlela okanye ngearomatherapy
• ukwenza i-yoga elula okanye ukucamngca
• imithambo yokuphefumla nzulu

Ukuzivocavoca kudlala indima enkulu, nayo

Uyazi ukuba uhlaziyekile, uziva ugxile (ngaphandle kwemisipha yakho ediniweyo) emva kokwenza umthambo omkhulu? Yinkqubo ye-olimpiki leyo ukukhaba kuyo.

Ucebisa ukuba umthambo unokuba nefuthe elibonakalayo ekulahlweni kwenkunkuma kwingqondo.

Ngokweziphumo zophando, iimpuku ezinokuzilolonga ngokuqhuba ivili zibonise kabini umsebenzi we-Olympic njengeempuku ezingakwaziyo ukuzilolonga.

Kubalulekile ukuba uqaphele ukuba ukwanda kwemisebenzi ye-Gimphatic kunokwenzeka ukuba kunxulunyaniswa nokusebenza kunokuba kungumphumo ngqo wayo.

Ukuzivocavoca kuneminye inzuzo, nayo.

Inga:

• ukunceda ukunciphisa umngcipheko kwiimeko ezininzi zempilo
• ukunciphisa iimpawu zoxinzelelo kunye noxinzelelo
• ukunciphisa uxinzelelo
• yandisa amandla
• phucula indlela oziva ngayo
• ukuphucula ukusebenza kwengqondo

Kukwafanelekile ukukhankanya ukuba ukuzilolonga kunokukunceda ukuba ulale ngcono, ezinokuthi zikhuthaze nokusebenza kwenkqubo ye-Olympicic.

Iingcali zicebisa ukufumana ubuncinci iiyure ezi-2/2 zokuzilolonga ngeveki.

Unako kwakhona ukunyusa ubungqongqo kwaye ubone izibonelelo ezifanayo ngeyure enye kunye nemizuzu eli-15 veki nganye yokuzivocavoca ngamandla okanye ngamandla.

Akunyanzelekanga ukuba ufumane yonke imisebenzi yakho yeveki ngaxeshanye, nokuba. Ihlala ilungile (kwaye ilula) ukufumana malunga nesiqingatha seyure yokuzilolonga suku ngalunye.

Nawuphi na umthambo ungcono kunokungazilolongi, ke ukwenza konke onako ukwandisa ubungakanani bomzimba owufumanayo veki nganye kunokunceda. Zama ukucwina kuhambo lwemizuzu eli-15 emva kwesidlo sasemini okanye isidlo sangokuhlwa (okanye zombini), umzekelo.

Ezinye iingcebiso zokuphucula ingqondo

Ukulala kunye nokuzilolonga kuluncedo kwingqondo yakho, kodwa usenokwenza okungaphezulu ukuxhasa ukusebenza kwenkqubo ye-Olympic kunye nokukhuthaza impilo yengqondo nomzimba.

Hlala hydrated

Nokuba ukupheliswa kwamanzi emzimbeni okuncinci kunokuchaphazela kakubi imisebenzi yokuqonda enje ngoxinzelelo kunye nenkumbulo, kwaye inokuba nefuthe kwimood yakho.

Akunyanzelekanga ukuba usele amanzi imini yonke ukuze ufumane ngokwaneleyo (ufumana amanzi amaninzi kwiziqhamo, imifuno, nokunye ukutya). Umgaqo olungileyo wesithupha kukusela amanzi xa unxaniwe.

Andiqinisekanga malunga nokutya kwakho okumanzi? Jonga imeko yakho ye-hydration kule tshathi.

Yongeza ukutya kwengqondo kwingqondo yakho yokutya

Ukutya kobuchopho kubandakanya:

• iiproteni
• amafutha aphilileyo
• Antioxidants
• I-omega-3 fatty acids
• iivithamini

Eminye imizekelo ibandakanya:

• i-broccoli, isipinashi, i-kale, kunye neminye imifuno enamagqabi
• isalmon, ipollack, ityhuna enkonkxiweyo, kunye nezinye iintlanzi ezinomxholo ophantsi we-mercury
• amaqunube
• iti kunye nekhofi
• amandongomane

Awusoze uhambe gwenxa xa usongeza imveliso entsha, iiprotein ezingcakacileyo, kunye neenkozo ezipheleleyo kukutya kwakho. Ukunciphisa ukutya okucutshungulwayo kunye namafutha anelisiweyo kunokunika nomsebenzi wakho wokuqonda uthando.

Thatha ixesha lokuphumla

Ukophuka kwengqondo kubalulekile njengokuqhekeka ngokwasemzimbeni.

Qiniseka ukuba uhlala unika ingqondo yakho ukuphumla ngokubekela bucala ixesha elithile lokuhlala kwaye wonwabele umzuzu. Oku kuyakunika ingqondo yakho ithuba lokuphinda uhlaziye kwaye wandise amandla akho okuyila. Ingqondo yakho iya kukubulela.

Sukuziva unetyala ngokungayenzi nantoni na. Hlala umva ngekomityi yeti, umamele umculo okanye kucula iintaka, okanye ubukele ukutshona kwelanga. Zikhumbuze nje ukuba uyayenza ingqondo yakho into elungileyo.

Zama ukuzilolonga kwengqondo

Ungalibali ukunika ingqondo yakho ukuzilolonga, nayo. Umsebenzi womzimba unceda ingqondo yakho, kodwa ungalibali malunga nokusebenza kwengqondo.

Ukuzilolonga izihlunu zakho ezinokukunceda uzigcine zilungile kwaye zisebenza ngokusemandleni azo.

Zama:

• ukusombulula ((ngaphezulu iziqwenga, ngcono)
• ukufunda (zama iDuolingo)
• Mamela umculo
• ukucamngca

Nazi ezinye izimvo zokugcina ingqondo yakho ikwimo.

Umgca wezantsi

Ukuba ujonge ukukhupha ubuchopho bakho engqondweni, beka phambili ekufumaneni ixesha lokulala elininzi kunye nokuzilolonga rhoqo. Zombini ezi zinto ziya kuyomeleza inkqubo yoxinzelelo lwengqondo eyakhelwe ngaphakathi.

Ukuba unenkxalabo ethile malunga nenkungu yengqondo, ukukhathala, okanye eminye imiba yokuqonda, kungcono ujonge umboneleli wakho wezempilo ngaphambi kokuqala i-detox okanye ucoce.

UCrystal Raypole wayekhe wasebenza njengombhali kunye nomhleli weGoodTherapy. Amacandelo akhe anomdla abandakanya iilwimi zaseAsia kunye noncwadi, uguqulelo lwaseJapan, ukupheka, isayensi yendalo, ubungqingili besini, kunye nempilo yengqondo. Ngokukodwa, uzibophelele ekuncedeni ukunciphisa ukubekwa amabala malunga nemicimbi yezempilo yengqondo.