Inkungu yakho yobuchopho inokuba luphawu loxinzelelo - Nantsi indlela yokujongana nayo

Umxholo

• Yibuyisele emthonjeni
• Lala ngakumbi
• Chitha ixesha usenza izinto ozithandayo
• Camngca
• Yizame
• Jonga iimfuno zakho zomzimba
• Yenza umthambo
• Ukuhamba kweMizuzu eyi-15 yeYoga yokuXhalaba
• Thatha ikhefu elifutshane
• Yenza isicwangciso sokulawula uxinzelelo
• Khupha izizathu zonyango
• Thetha nonyango

Inkungu yobuchopho ichaza ukungazinzi kwengqondo okanye ukungabikho kokucaca.

Xa ujongene nayo, unokufumana:

• ingxaki yokudibanisa iingcinga
• kunzima ukugxila okanye ukukhumbula into obuyenza
• ukudinwa emzimbeni okanye engqondweni
• ukunqongophala kwenkuthazo kunye nomdla kwizinto oqhele ukuzenza
• iingcinga ezibonakala zinobunzima okanye kunzima ukuziqonda

Ngelixa inkungu yengqondo iqhelekile, ayisiyomeko yodwa. Kodwa inokuba luphawu lwemicimbi eliqela- uxinzelelo kunye noxinzelelo phakathi kwabo.

Ukuba ingqondo yakho yikhompyuter, uxinzelelo oluqhubekayo kunye noxinzelelo zezo nkqubo zihamba ngasemva kwaye zisebenzise iitoni zememori kwaye zenze yonke enye into ihambe kancinci.

Nokuba awujolisanga kwiingcinga ezixhalabisayo, bahlala bebaleka ngasemva kwengqondo yakho kwaye banokuba negalelo kwiimpawu zomzimba ezinje ngokungaxoli, ukukhathazeka kwesisu, okanye ukudinwa.

Inkungu yengqondo enxulumene nexhala ayenzi nje kube nzima ukwenza izinto. Inokukunika enye into ukuba uzive uxhalabile, ngakumbi ukuba bekusenzeka okwethutyana.

Nazi iingcebiso ezimbalwa zokuphakamisa inkungu.

Yibuyisele emthonjeni

Ukuchonga oonobangela benkungu yengqondo kunokukunceda ubone ukuba ungayilungisa njani ngokufanelekileyo.

Imithombo yexeshana yoxinzelelo-njengeprojekthi enkulu emsebenzini-inokuba negalelo ekudinweni kwengqondo. Ezo zinto zibangela ukuba kube lula ukuzibona.

Kodwa ukuba ujongene noxinzelelo okanye uxinzelelo okwethutyana, usenokuba nexesha elinzima lokuqonda into ekuchaphazelayo.

Ukuba awukwazi ukukhomba ukuba yintoni edala yonke ingxolo yangasemva engqondweni yakho, ukusebenza nonyango kunokuba luncedo olukhulu (ngakumbi koku kamva).

Lala ngakumbi

Ukungalali ngokwaneleyo kunokwenza ukuba kube nzima ukucinga kakuhle emini, nokuba ujongene noxinzelelo okanye hayi.

Ubusuku okanye ezimbini zokulala kancinci kunesiqhelo ngekhe zibenempembelelo ehlala ihleli, ukuba nje ulale ngokwaneleyo ubusuku bonke.

Kodwa ukuba uhlala ungalali ngokwaneleyo, uya kuqala ukuqaphela ezinye iziphumo ezibi, kubandakanya ukuba nochuku, ukulala emini, kwaye uqikelele-ubunzima bokugxila.

I-caffeine inokukunceda uzive uphaphile okwethutyana, kodwa ayisosisombululo esisigxina. Ukujolisa ubuncinci kwiiyure ezisi-7 zokulala busuku ngabunye sisiqalo esihle, kodwa unokufuna ukuya kuthi ga kwiiyure ezili-9 ukuze usebenze ngokugqibeleleyo.

Chitha ixesha usenza izinto ozithandayo

Uxinzelelo luhlala lusenzeka xa ubomi buxakeka kunesiqhelo.

Ukuba uneembopheleleko ezininzi ongazi ukuba uzilawule njani zonke, kunokubonakala ngathi akunampumelelo - ukuba akunakwenzeka - ukuthatha ixesha lokuphumla okanye ukonwabele into oyithandayo.

Ukuba awenzi ixesha lokuzinakekela kunye nokuphumla, nangona kunjalo, uya kuhlala ukongeza kuxinzelelo lwakho.

Zama ukubekela bucala imizuzu engama-30 ukuya kwiyure eli-1 yonke imihla ukuzola, nokuzonwabisa, njengoku:

• igadi
• ukudlala umdlalo wevidiyo
• iyoga
• ukuchitha ixesha nabantu obathandayo
• ukufunda incwadi

Nokuba unemizuzu eli-15 kuphela yokuchitha ezinye iintsuku, chitha elo xesha usenza into oyithandayo. Oku kunokunika ingqondo yakho ithuba elifunekayo lokuphinda uhlaziye.

Camngca

Xa uziva uxakekile kwaye ungakwazi ukugxila, ukuhlala neengcinga zakho kunokuba kungavakali njengeyona nto intle ukuyenza, kodwa usive.

Ukucamngca kunokukunceda wandise ukuqonda kwakho ngamava omzimba kunye neemvakalelo njengoko zisenzeka kwaye ulawule iimvakalelo ezingafunekiyo okanye ezinomngeni.

Yizame

Ukuqala ngokucamngca:

• Khetha indawo ezolileyo, efanelekileyo.
• Zive ukhululekile, nokuba umile, uhleli, okanye ulele phantsi.
• Zonke iingcinga zakho-ezilungileyo okanye ezimbi-maziphakame zidlule kuwe.
• Njengoko iingcinga ziza, zama ukungabagwebi, ubambelele kubo, okanye ubatyhalele kude. Zivume ngokulula.
• Qala ngokwenza le mizuzu emi-5 kwaye usebenze indlela yakho ukuya kwiiseshoni ezinde ngokuhamba kwexesha.

Jonga iimfuno zakho zomzimba

Ukungatyi ngokwaneleyo, okanye ukungazifumani izondlo ezifanelekileyo, kunokwenza ukuba kube nzima ukugxila.

Xa uxinezelekile, unokuziva udinwe kakhulu ukuba ungalungiselela ukutya okunesiphene kwaye uye kwiindawo zokutya okanye ukutya okukhawulezayo endaweni yoko. Oku kutya ngesiqhelo akunikezeli kakhulu ngendlela yokunyusa amandla kwezakhamzimba. Ngapha koko, zinokuba nefuthe elichaseneyo, zikwenze uzive udiniwe kwaye udimazekile.

Ukuxhalaba nako kunokuba negalelo kwiingxaki zesisu ezenza kube nzima ukutya ngendlela oqhele ukwenza ngayo. Ukuba weqa ukutya okumbalwa, usenokuphela usiva isicaphucaphu xa ucinga ngokutya, okunokukuchitha nangakumbi.

Ukongeza ukutya okulandelayo kwisidlo sakho kunokunceda ukuphucula ukuqonda:

• imveliso entsha (ngakumbi amajikijolo kunye nemifuno enamagqabi)
• amazimba
• Iiproteni ezinqinileyo njengeentlanzi kunye neenkukhu
• amandongomane

Oko kwathiwa, khumbula ukutya into ethile kungcono ukuba ungatyi nto.

Ukunyamekela ukuhlala u-hydrated kunokunceda ukuphucula inkungu yengqondo. Unokwazi ukuba ukungabikho kwamanzi emzimbeni kunokuchaphazela impilo yakho, kodwa kunokuba nemiphumo emibi kwinqanaba lamandla akho, ukuxinwa kunye nememori.

Yenza umthambo

Umsebenzi wokuzilolonga unezibonelelo ezininzi, ke ngekhe kukumangalise ukuba ufunde ukuphucula ukuqonda phakathi kwabo.

Ukuzilolonga kunokunceda:

• phucula ubuthongo bakho
• Yandisa ukuhamba kwegazi ukuya kwingqondo yakho
• phucula inkumbulo kunye nexesha lokuphendula

Awudingi ukubetha umthambo ngokuzilolonga kakhulu (nangona oko kunokunceda). Ukuhamba ngokukhawuleza kwemizuzu eli-15 ujikeleze ubumelwane ngesantya esikhawulezayo unokwenza umsebenzi.

Ukuhamba kweMizuzu eyi-15 yeYoga yokuXhalaba

Thatha ikhefu elifutshane

Yithi usebenza kwinto ethile ngokwenene kufuneka wenziwe. Uchithe ixesha elininzi kwiprojekthi, kodwa kubalulekile, kwaye uziva ukhathazekile malunga nokuba ayizukuvela njengokuba unethemba. Ke, uyaqhubeka nomsebenzi wakho, ujonge kwaye uqinisekise ukuba yonke into isondele ngokugqibeleleyo njengoko ungayifumana.

Nangona uziva ukuba uxinzelelo lwakho luyancipha njengoko usebenza, awuziva ukwazi ukuyeka. Uzixelele ukuba ikhefu liyakuyinqanda inkqubela yakho kwaye uthathe isigqibo sokusebenzisa amandla endaweni yoko.

Ukuzama ukuqhubeka nokusebenza ngephegi yengqondo yenkungu akusiso esona sisombululo sisiso, ngakumbi ukuba uziva uxhalabile malunga nesiphumo sale nto uzama ukuyenza.

Cinga ngokuqhuba kwisithuba semvula esinamandla: Ukuba awukwazi ukubona indlela okanye ugxile kwisandi sesichotho esibetha ifestile yakho, kububulumko ukumisa nje de izinto zizole.

Kuyafana nokuzama ukwenza izinto zenziwe xa ingqondo yakho ingaziva inengqondo.

Ukuthatha nje imizuzu eli-15 kude nomsebenzi wakho (ukufunda, ukolula, ujonge emajukujukwini- nantoni na oziva ilungile) inokukunceda ukuba usete kwakhona kwaye ubuye nemveliso ephuculweyo.

Yenza isicwangciso sokulawula uxinzelelo

Uxinzelelo lwenzeka kuye wonke umntu, ke ukufumanisa iindlela ezimbalwa zokulwa imeko kukutyalomali okuhle.

Zama:

• Ukubeka imida ukukhusela ixesha lokuzikhathalela.
• Ukuziva ukhululekile ukuthi "hayi" kwizicelo zoncedo xa sele uxakekile.
• Ukucinga ngeendlela ezintathu zokulawula iimeko zoxinzelelo naphina. (Ukuphefumla umthambo kunokuba yindawo elungileyo ukuqala.)
• Ijenali malunga neemvakalelo zakho kunye neemvakalelo zakho.

Ufuna ezinye inspo? Cinga ngezi ziqendu zingama-30 zokuzinzisa ingqondo yakho.

Khupha izizathu zonyango

Nokuba uyakholelwa ukuba inkungu yengqondo yakho inxulumene noxinzelelo, isengumbono olungileyo ukuthetha nomboneleli wakho wezempilo ukuze ulawule ezinye izizathu zengqondo yenkungu.

Oku kubaluleke ngakumbi ukuba uthatha amanyathelo okujongana noxinzelelo lwakho kodwa uqaphele ukukhathala kwengqondo kunye neengxaki zoxinzelelo.

Ezinye zezinto ezinokubangela inkungu yengqondo zibandakanya:

• ilupus
• ianemia
• i-vitamin
• iziphumo ebezingalindelekanga zonyango
• ukungalingani kwehomoni

Thetha nonyango

Ngelixa zonke ezi ndlela zinokukunceda ulawule ngcono inkungu yengqondo, ayisosisombululo sexesha elide sokulawula uxinzelelo.

Ixhala alinayo inyango, kodwa ukuthetha nonyango kunokukunceda ufumane ukuqonda ngakumbi kokubangela kwakho ukuze ufunde indlela yokuzilawula ngokufanelekileyo.

Abantu abaninzi abaqondi ukuba bajongana nexhala kuba bengaziva bekhathazeke kakhulu malunga nantoni na. Iimpawu zokuxhalaba zinokwahluka kakhulu, nangona kunjalo, kwaye zihlala zibandakanya amava omzimba kunye neemvakalelo.

Ingcali inokukunceda uchonge kwaye uphonononge izizathu zazo naziphi na iimpawu ezingachazwanga zeemvakalelo, ke ukufikelela kuzo kuhlala kuyinto elungileyo.

Inkungu yobuchopho ikwanokuba luphawu loxinzelelo, ke ukuba uziva uphantsi, ungenathemba, okanye uneengcinga zokuzibulala, kungcono uthethe nengcali eqeqeshiweyo, njengonyango okanye umcebisi weengxaki, ngokukhawuleza.

Andiqinisekanga ukuba ungaqala ngaphi? Isikhokelo sethu kunyango olufikelelekayo sinokunceda.

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