Uxinzelelo: Isichaphazela njani iSwekile kunye nendlela yokuNciphisa

Umxholo

• Iintlobo ezahlukeneyo zoxinzelelo zinokusichaphazela njani isifo seswekile?
• Unokufumanisa njani ukuba uxinzelelo lwengqondo luchaphazela amanqanaba eswekile yakho?
• Zithini iimpawu zoxinzelelo?
• Ungalunciphisa njani uxinzelelo lwakho
• Ukunciphisa uxinzelelo lwengqondo
• Ukunciphisa uxinzelelo lweemvakalelo
• Ukunciphisa uxinzelelo lomzimba
• Ukunciphisa uxinzelelo losapho
• Ukunciphisa uxinzelelo lomsebenzi
• Uhlangabezana njani noxinzelelo olunxulumene neswekile
• Amaqela enkxaso kwi-Intanethi
• Amaqela enkxaso yomntu
• Unyango
• Into onokuyenza ngoku

Uxinzelelo kunye neswekile

Ulawulo lwesifo seswekile yinkqubo yobomi bonke. Oku kunokongeza uxinzelelo kubomi bakho bemihla ngemihla. Uxinzelelo lunokuba ngumqobo ophambili kulawulo olusebenzayo lweglucose.Uxinzelelo loxinzelelo emzimbeni wakho unokuchaphazela ngokuthe ngqo amanqanaba eswekile. Ukuba ufumana uxinzelelo okanye uziva usoyikisiwe, umzimba wakho uyasabela. Oku kubizwa ngokuba ngumlo wokulwa okanye ubhabha. Le mpendulo inyusa amanqanaba akho e-hormone kwaye ibangele ukuba iiseli zakho zemithambo-luvo zitshise.

Ngexesha lokuphendula, umzimba wakho ukhupha iadrenaline kunye necortisol kwigazi lakho kwaye amaqondo okuphefumla ayenyuka. Umzimba wakho uqondisa igazi kwiimisipha kunye nemilenze, ikuvumela ukuba ulwe nale meko. Umzimba wakho awungekhe ukwazi ukucubungula iswekile ekhutshwe ziiseli zemithambo-luvo xa unesifo seswekile. Ukuba awukwazi ukuguqula iswekile ibe ngamandla, iyakha egazini. Oku kubangela ukuba amanqanaba eglucose egazi anyuke.

Uxinzelelo oluhlala luvela kwiingxaki zexesha elide ezineglucose yegazi nako kunokukufaka ngokwasengqondweni nasemzimbeni. Oku kunokwenza kube nzima ukulawula isifo seswekile.

Iintlobo ezahlukeneyo zoxinzelelo zinokusichaphazela njani isifo seswekile?

Uxinzelelo lunokuchaphazela abantu ngokwahlukileyo. Uhlobo loxinzelelo olufumanayo lunokuba nefuthe ekuphenduleni komzimba wakho.

Xa abantu abanesifo seswekile sesi-2 baphantsi koxinzelelo lwengqondo, ngokubanzi bafumana ukonyuka kwinqanaba labo leswekile yegazi. Abantu abanesifo seswekile sokuqala banokufumana iimpendulo ezahlukeneyo. Oku kuthetha ukuba banokufumana ukonyuka okanye ukwehla kwamanqanaba eglucose egazini.

Xa uphantsi koxinzelelo lomzimba, iswekile yegazi lakho nayo inokunyuka. Oku kunokwenzeka xa ugula okanye wenzakele. Oku kunokuchaphazela abantu abanohlobo 1 okanye uhlobo 2 lweswekile.

Unokufumanisa njani ukuba uxinzelelo lwengqondo luchaphazela amanqanaba eswekile yakho?

Ukugcina umkhondo wolwazi olongezelelekileyo, njengomhla kunye nento owawuyenza ngexesha owawunoxinzelelo ngalo, kunokukunceda ubone izinto ezithile ezibangela oku. Umzekelo, ngaba uxinezeleke kakhulu ngeentsasa zangoMvulo? Ukuba kunjalo, uyazi ngoku ukuthatha amanyathelo akhethekileyo ngeentsasa zangoMvulo ukunciphisa uxinzelelo kunye nokugcina iswekile yakho ijonge.

Unokwazi ukuba oku kuyenzeka kuwe ngokubamba uxinzelelo lwakho kunye namanqanaba eglucose. Ukuba uziva uxinezelekile, linganisa inqanaba loxinzelelo lwengqondo kwisikali esisuka ku-1 ukuya ku-10. Ishumi limele inqanaba eliphezulu loxinzelelo. Bhala eli nani phantsi.

Emva kokulinganisa uxinzelelo lwakho, kuya kufuneka ujonge amanqanaba eglucose. Qhubeka nokwenza oku kwiiveki ezimbalwa ezizayo. Kungekudala, unokubona iphethini ivela. Ukuba uqaphela ukuba iswekile yakho iphakama rhoqo, kusenokwenzeka ukuba uxinzelelo lwakho lwengqondo lukuchaphazela kakubi iswekile yegazi.

Zithini iimpawu zoxinzelelo?

Ngamanye amaxesha, iimpawu zoxinzelelo zibuqili kwaye ungaziboni. Uxinzelelo lunokuthintela impilo yakho yengqondo kunye neemvakalelo, kwaye lunokuchaphazela nempilo yakho yomzimba. Ukuqonda iimpawu kunokukunceda uchonge uxinzelelo kwaye uthathe amanyathelo okuyilawula.

Ukuba unoxinzelelo, unokufumana:

• intloko ebuhlungu
• iintlungu zemisipha okanye uxinzelelo
• ukulala kakhulu okanye ukulala kancinci
• iimvakalelo eziqhelekileyo zokugula
• ukudinwa

Ukuba unoxinzelelo, unokuziva:

• ayikhuthazi
• ukucaphuka
• udandathekile
• ukungazoli
• ixhala

Kuqhelekile nakubantu abanoxinzelelo ukuba baziphathe ngendlela enokuba ingaphandle komlingiswa. Oku kubandakanya:

• Ukurhoxa kubahlobo nakusapho
• ukutya kakhulu okanye okuncinci
• ukwenza ngomsindo
• ukusela utywala ngokugqithisileyo
• usebenzisa icuba

Ungalunciphisa njani uxinzelelo lwakho

Kuyenzeka ukunciphisa okanye ukunciphisa uxinzelelo kubomi bakho. Nazi izinto ezimbalwa onokuzenza ukulawula imiphumo yeendlela ezahlukeneyo zoxinzelelo.

Ukunciphisa uxinzelelo lwengqondo

Ukucamngca kunokunceda ususe iingcinga ezingalunganga kwaye uvumele ingqondo yakho ukuba iphumle. Cinga ukuqala rhoqo kusasa ngokucamngca ngemizuzu eli-15. Oku kuya kuseta ithoni yosuku lwakho lonke.

Hlala esitulweni iinyawo zakho zityalwe zaqina phantsi kwaye amehlo akho avalekile. Cengceleza imantra evakalayo kuwe, enje ngala "Ndiza kuba nosuku oluhle" okanye "Ndiziva ndinoxolo nehlabathi." Zityhale kude naziphi na ezinye iingcinga ukuba zingena entlokweni yakho, kwaye zivumele ubekho ngalo mzuzu.

Ukunciphisa uxinzelelo lweemvakalelo

Ukuba ufumanisa ukuba ukwimeko yeemvakalelo ezingafunekiyo, thatha imizuzu emihlanu ukuze ube wedwa. Zisuse kwindawo okuyo ngoku. Fumana indawo ethe cwaka ukuze ugxile ekuphefumleni kwakho.

Beka isandla sakho esiswini sakho, kwaye uyive iphakama kwaye iwe. Tsala umoya, uze uphefumle kancinci kwaye ukhwaza. Oku kuyakucothisa ukubetha kwentliziyo yakho, kwaye kuncede ukubuyisela kwimeko yozinzo lweemvakalelo. Esi senzo sokuzibeka endaweni yakho sinokuyiphucula indlela ohlangabezana ngayo nayo nayiphi na into ebangela uxinzelelo.

Ukunciphisa uxinzelelo lomzimba

Ukongeza i-yoga kwindlela yakho yemihla ngemihla kunokubonelela ngokwasemzimbeni kunye nokucamngca ngaxeshanye. Ukuziqhelanisa neyoga kunokuhlisa uxinzelelo lwegazi, nako. Nokuba yi-yoga okanye olunye uhlobo lokuzilolonga, kuya kufuneka ujonge imizuzu ye-30 yokuzivocavoca sentliziyo ngosuku. Unokwenza imizuzu eli-10 yokuzilolonga xa uvuka, imizuzu eli-10 emva kwemini, kunye nemizuzu eli-10 ngaphambi kokuba ulale.

Ukunciphisa uxinzelelo losapho

Ukuba uziva uxakekile ziimbopheleleko zosapho, khumbula ukuba kulungile ukuthi hayi. Usapho lwakho luya kuqonda ukuba awunako ukuyenza yonke imicimbi. Ukuba uxinzelelo lwakho lubangelwa ukungaluboni usapho lwakho rhoqo njengoko ungathanda, cinga ngokuba nobusuku obonwabisayo bosapho ngeveki okanye ngeveki. Ungadlala imidlalo yebhodi okanye uthathe inxaxheba kwimisebenzi yangaphandle. Oku kunokubandakanya ukuhamba intaba, ukuqubha, okanye ukubhalisela ukonwaba kunye.

Ukunciphisa uxinzelelo lomsebenzi

Imiba yoxinzelelo emsebenzini inokubuyela ekhaya nawe. Thetha nomphathi wakho ukuba unzima emsebenzini. Kukho ukubakho kokunciphisa okanye ukusebenza kuyo nayiphi na imiba uninzi olunayo.

Ukuba oko akunakunceda, unokufuna ukuqwalasela ukutshintshela kwelinye isebe okanye ufumane umsebenzi omtsha ngokupheleleyo. Nangona amanqanaba oxinzelelo aphakama xa ufuna umsebenzi omtsha, unokuwufumana uzinza phantsi ngesikhundla esahlukileyo esifanelekileyo kubuchule bakho kunye nobuntu.

Uhlangabezana njani noxinzelelo olunxulumene neswekile

Ukuba uziva uxinezelekile ngemeko yakho, yazi ukuba awuwedwa. Unganxibelelana nabantu abakwi-intanethi okanye kwindawo ohlala kuyo ukuze ubumbane kunye nenkxaso.

Amaqela enkxaso kwi-Intanethi

Ukuba ungumsebenzisi we-Facebook, cinga ukuthanda eli qela lenkxaso yeswekile elinikezela ngeengcebiso eziluncedo kunye noluntu olomeleleyo ukukunceda ujongane. Unxibelelwano lweSwekile kukwakho nezixhobo ezikwi-Intanethi ezinikezelwe ekuphuculeni umgangatho wobomi bakho. Inika amanqaku, iiresiphi, kunye nevidiyo ezinolwazi.

Amaqela enkxaso yomntu

Kwabasetyhini abanesifo seswekile, oDade weSwekile banikezela ngokudibana kwilizwe liphela. Iqela laqala eMantla Carolina kwaye landiswa ngenxa yokuthandwa. Ngoku banikezela ngamaqela omntu elizweni lonke. Ezi ntlanganiso zingacwangciswanga zibanjwa kubusuku beveki kwaye zihlala iyure enye okanye ezimbini.

Ukutshatyalaliswa kwesifo sikashukela kunika uluhlu lwamaqela enkxaso yontanga kuwo onke ama-50 kunye neSithili sase-Columbia. Ude ukhangele umkhombandlela kwaye ungenise uluhlu lwakho. Umbutho weSwekile waseMelika ubonelela ngeofisi zasekuhlaleni ezijolise kwimfundo nakuluntu.

Unyango

Unokuziva ukhululeke ngakumbi xa uthetha noochwephesha malunga noxinzelelo lwakho. Unyango unokubonelela ngeendlela zokulwa ezenzelwe imeko yakho kwaye akunike imeko ekhuselekileyo yokuthetha. Banokubonelela ngengcebiso yezonyango enokubonelelwa ngamaqela enkxaso ye-intanethi okanye yomntu.

Into onokuyenza ngoku

Nangona isifo seswekile sinokubonisa imiceli mngeni eyahlukeneyo, kunokwenzeka ukuyilawula ngokufanelekileyo kwaye ukhokele indlela yokuphila eyonwabileyo, esempilweni. Unokwenza oku ngokongeza ixesha elifutshane, lokucamngca okanye ukusebenza okuncinci kwindlela yakho yemihla ngemihla. Unokujonga kwakhona kumaqela enkxaso kwaye ufumane elungele ubuntu bakho kunye neemfuno zokuphila. Ukusebenza kunokunceda ukunciphisa uxinzelelo ebomini bakho.