Ukubuyiswa kwengxubusho 101

Umxholo

• Kuthatha ixesha elingakanani ukubuyela kwimeko yesiqhelo?
• Ndingakukhawulezisa njani ukubuyiswa kwengxabano?
• 1. Nciphisa ixesha lescreen
• 2. Nciphisa ukubekeka kwizibane ezikhanyayo nezandi ezivakalayo
• 3. Kunqande ukushukuma okungafunekiyo kwentloko nentamo yakho
• 4. Hlala unkcenkceshelwe
• 5. Phumla
• 6. Yitya iprotheni eninzi
• 7. Yitya ukutya okutyebileyo kwi-omega-3s
• 8. Yitya ukutya okuninzi ngee-antioxidants
• 9. Yiba nomonde
• 10. Landela yonke imiyalelo yakho kagqirha
• Ngaba zikhona iimpawu ekufuneka ndizilumkele?

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Yintoni ingxabano?

Iingxubusho kukulimala kwengqondo okubangelwa yingqondo xa kubetha ukakayi okanye uxinzelelo kwizicubu ze-neural ngenxa yamandla agqithisileyo. Lo mkhosi unokuthi ngqo, njengokutshitshiswa entloko, okanye ngokungathanga ngqo, njenge-whiplash kwingozi yemoto.

Iimpawu zokuxubusha zivela kumnene ukuya kunzima kwaye zibandakanya:

• ukulahleka kwengqondo
• Intloko, enokuthi iqale ngamandla ukusuka kubumnene ukuya kubunzima
• inkumbulo engeyiyo okanye ukugxila
• uvakalelo kwingxolo, ukukhanya, okanye zombini
• isiyezi okanye i-vertigo
• ukungaboni kakuhle
• ukutshintsha kwemo ngesiquphe, kubandakanya ukuba nochuku, ukukhala okungachazwanga, okanye uxinzelelo
• isicaphucaphu okanye ukugabha
• ukungalingani
• ukozela
• ukudinwa
• ukunciphisa ukuva
• ingxaki yokulala

Ngelixa iimpikiswano zinokubangela ukulahleka kwengqondo kwiimpembelelo, oku akusoloko kusenzeka. Ngapha koko, iipesenti ezingama-81 ukuya kuma-92 zeempikiswano azibandakanyi ukulahleka kwengqondo. Ukongeza, iimpawu zinokubonakala naphina ukusuka kwixesha lempembelelo ukuya kwiintsuku ezininzi emva kokonzakala kokuqala.

Kuthatha ixesha elingakanani ukubuyela kwimeko yesiqhelo?

Kwiimeko ezininzi, ukubuyela kwimeko yesiqhelo kuthatha malunga. Nangona kunjalo, ukuba awufumani kuphumla ngokwaneleyo okanye ulandela iingcebiso zikagqirha, ukubuyela kwimeko yesiqhelo kungathatha ixesha elide. Funda ngakumbi malunga nokuba iimpazamo zihlala ixesha elingakanani.

Ukongeza, abanye abantu bahlakulela imeko ebizwa ngokuba yi-post-concussion syndrome. Iingcali aziqinisekanga ukuba kutheni le nto isenzeka. Ukuba unale meko, ukubuyela kwimeko yesiqhelo kungathatha iinyanga ezininzi okanye nangaphezulu. Ngeli xesha, unokufumana intloko ebuhlungu kunye nezinye iimpawu zokuxubana njengoko zidweliswe apha ngasentla.

Ukuba usandul 'ukuba nengxaki kwaye useneempawu emva kweentsuku ezisi-7 ukuya kwezi-10, yenza idinga nogqirha wakho ukujonga iimpawu zesifo sasemva kwesiphithiphithi.

Ndingakukhawulezisa njani ukubuyiswa kwengxabano?

Kuhlala kungumbono olungileyo ukukhangela kugqirha wakho ukuba ucinga ukuba unengxaki. Banokumisela ukuba ingxakini yakho ingakanani kwaye bakunike iingcebiso zokufumana kwakhona.

Okwangoku, zama ezi ngcebiso zokukunceda ukhawuleze uphinde ubuye kwingxaki kwaye ubuyele kwimisebenzi yakho yesiqhelo.

1. Nciphisa ixesha lescreen

Izibane ezikhanyayo kunye ne-eyestrain ehambelana nokuzijonga ngamanye amaxesha zinokwenza iimpawu zokuxubusha zibi ngakumbi, ngakumbi iintloko. Njengoko uchacha, zama ukunciphisa ixesha olichitha ujonge ifowuni, ilaptop, iTV, okanye ezinye izikrini.

Unokunceda ekulweni iingxaki zokulala ezinxulunyaniswa neengxaki ngokuphepha izikrini iiyure ezimbini ngaphambi kokuba ulale.

Funda ngakumbi ngonxibelelwano phakathi kwexesha elingaphantsi kwesikrini kunye nokulala okungcono.

2. Nciphisa ukubekeka kwizibane ezikhanyayo nezandi ezivakalayo

Emva kwesiphithiphithi, unokuqaphela ukuba uziva ngakumbi kwizibane eziqaqambileyo kunye nezandi ezivakalayo. Unokufuna ukuzama ukunqanda izihlwele ezikhulu kunye nokukhanya okuqaqambileyo kwefluorescent iintsuku ezimbalwa ngelixa uchacha. Oku kuyakunika umzimba wakho ixesha lokuphilisa kunye nokuthintela ukukhanya okanye ukuziva kwesandi ekubeni kubi.

3. Kunqande ukushukuma okungafunekiyo kwentloko nentamo yakho

Zama ukuphepha nantoni na ebangela ukuba intloko okanye intamo yakho ijikeleze. Ezi ziindidi zezindululo ezinokubangela ukubambana kwindawo yokuqala, kwaye ukuzinciphisa kunika ingqondo yakho ithuba lokuphola. Ngelixa ezinye zezi zindululo zingenakuphepheka, yeka ii-roller coasters kunye nokusebenza komzimba okugqithisileyo kwiiveki ezimbalwa.

4. Hlala unkcenkceshelwe

Kukho ubungqina bokuqala bokuba ukuphelelwa ngamanzi emzimbeni kunokunyusa umngcipheko wokuxubana. Oku kuphakamisa ukuba ukuhlala u-hydrated yeyona nto ilungileyo ngelixa ufumana kwakhona. I-hydration efanelekileyo ikwabalulekile kwimpilo yakho iyonke, ngakumbi ngelixa uphilisa umzimba.

Ufanele ukusela amanzi angakanani? Fumanisa.

5. Phumla

Ukuphumla kunokuba yeyona nto ibaluleke kakhulu onokuyenza ngelixa ubuyela kwisiphelo. Ukunika ingqondo kunye nomzimba ukuphumla okuninzi kunciphisa amanqanaba oxinzelelo kwaye kunceda umzimba wakho ukuba ubuye.

Kunqande nakuphi na ukwenza umthambo onzima kangange veki. Ukuba ufuna ukuqhubeka nokuzilolonga, zama ukugcina ukukhanya. Ukuba uyimbaleki, umzekelo, zama ukuhamba. Kungcono kakhulu ukunqanda nakuphi na ukuphakamisa okunzima kangangeveki.

6. Yitya iprotheni eninzi

Kufunyenwe ukuba ii-amino acid ezinamasebe amakhulu, ezizibhloko zokwakha zeeproteni, zinokuphucula ezinye zeempawu zokuqonda kwesiphazamiso. Njengoko uchacha, zama ukutya iprotein eninzi. Iinyama, iimbotyi, amandongomane, kunye nentlanzi zonke ziyimithombo ye-amino acid.

Ufuna ezinye iindlela? Nazi i-20 zokutya okuneprotein ephezulu ukukunceda ukuba uphinde ubuye.

7. Yitya ukutya okutyebileyo kwi-omega-3s

I-Omega-3 fatty acids ikwanokuphucula kokubini ukuqonda kunye nokufumana kwakhona ii-neurons kwimixokelelwano egcinwe ziimpuku kwindawo yeelebhu. Zilungile nakwimpilo yonke, ngenxa yoko kukho izibonelelo ezininzi zokuzibandakanya kwisidlo sakho.

Ukutya okunotye kwi-omega-3s kubandakanya iintlanzi ezinamanqatha, ezinje nge salmon, i-walnuts, imbewu yeflakisi, isoya kunye nembewu ye-chia. Unokuthatha izongezo zeoyile yeentlanzi, ezifumaneka kwiAmazon, ukwandisa ukutya kwakho kwe-omega-3.

8. Yitya ukutya okuninzi ngee-antioxidants

iphakamisa ukuba ii-antioxidants zinokuphucula inkumbulo kunye nokusebenza ngokubanzi kwe-neural. Abakhange badityaniswe ngokukodwa ekubuyiseleni emva kwengxubusho, nangona kunjalo.

Ukufumana ii-antioxidants ezingakumbi, zama ukutya ezi zinto zili-12.

9. Yiba nomonde

Zama ukumelana nomnqweno wokutsiba ubuyele emva kwimisebenzi yesiqhelo yemihla ngemihla. Oku kunokuba nzima ngakumbi ukuba iimpawu zakho ziza kwaye zihambe. Nangona kunjalo, ukuthatha lula iveki kuya kukunceda ubuyele ebomini bakho bemihla ngemihla ngokukhawuleza.

Zama ukusebenzisa eli xesha ukubamba ubuthongo kunye nokunciphisa uxinzelelo lwakho ngokubanzi.

10. Landela yonke imiyalelo yakho kagqirha

Ugqirha wakho uya kukunika ezinye iingcebiso zokubuyisela. Oku kunokubandakanya ukuvuka rhoqo kubusuku bokuqala okanye ukuthatha ikhefu emsebenzini.

Ukuba iintloko ziyinxalenye yesiphithiphithi, ugqirha unokuyalela amayeza ukuba ubaphathe.

Banokukuxelela malunga neempawu ekufuneka ubukele kwaye bakukhokele kuzo xa inokuba ingumbono olungileyo ukuya kwi-ER.

Ngaba zikhona iimpawu ekufuneka ndizilumkele?

Uninzi lweempikiswano lusombulula ngokwalo ngaphandle kweziphumo ezihlala zihleli.Nangona kunjalo, ezinye iimpikiswano zinokuhamba nokwenzakala okungaphezulu okufuna unyango.

Funa unyango olungxamisekileyo ukuba uthe waphawula oku kulandelayo emva kwesiphithiphithi:

• ngequbuliso, intloko ebuhlungu
• kunzima ukuthetha okanye ukufumana amagama afanelekileyo
• ukurhawuzelela okanye ukuba ndindisholo
• kunzima ukugwinya
• ukungakhathali
• ingqiqo engaqhelekanga yokunambitha
• ukulahleka kwengqondo
• ukuxhuzula
• ubuthathaka engalweni okanye emlenzeni
• ukwanda kwentliziyo
• umbono kabini
• ukulahleka kwemali eseleyo
• ukukhubazeka kulo naliphi na ilungu lomzimba, kubandakanya icala elinye kuphela lobuso

Ukuze ukhuseleke, kungcono ukuthetha nodokotela emva kokugcina naluphi na uhlobo lokulimala kwentloko. Ukuba inzulu, amathuba akho okubuyisela kwimeko yesiqhelo angcono kakhulu ukuba ufuna unyango kwangoko.