Izifo ezi-5 eziPhezulu zoXinzelelo

Umxholo

• 1. Ukuphuthelwa
• 2. Ukuphazamiseka kwindlela yokutya
• 3. Uxinzelelo
• 4. Iingxaki zeentliziyo
• 5. Isifo esisesiswini samathumbu kunye nokuqhinwa

Uxinzelelo lubangela utshintsho oluninzi kwinkqubo yehormoni ekhokelela ekwandeni kwimveliso yehomoni enjengeadrenaline kunye necortisol, ebalulekileyo ukukhuthaza umzimba kunye nokulungiselela ukujongana nemiceli mngeni.

Nangona olu tshintsho lulungile kumaxesha amafutshane kwaye lunceda ukumelana neengxaki ezahlukeneyo ezivela mihla le, xa zisenzeka rhoqo, njengakwimeko yoxinzelelo olungapheliyo, zinokubangela iingxaki zempilo ezinzulu. Kungenxa yokuba utshintsho lwehomoni lubangela ezinye iinguqu emzimbeni ezinje ngokunyuka kokuqina koxinzelelo lwezihlunu, utshintsho kwiiflora zamathumbu, ukunciphisa amajoni omzimba, umzekelo.

Nazi ezinye zeengcebiso ezifanelekileyo malunga nendlela yokulwa noxinzelelo kunye nokuphepha ezi ngxaki.

1. Ukuphuthelwa

Uxinzelelo lunokubangela okanye lukhulise ukungalali, kuba, ukongeza kwiimeko zoxinzelelo ezinje nosapho okanye iingxaki zomsebenzi zinokwenza kube nzima ukulala, utshintsho lwehomoni lukwabangela ukuphazamiseka kokulala ebusuku, kunciphise kakhulu umgangatho wokuphumla.

Kwenziwe ntoni: ezinye iindlela ezinokukunceda ukubandakanya ukusela iglasi yobisi ngaphambi kokulala, ukunqanda icaffeine ukuya kuthi ga kwiiyure ezi-3 ngaphambi kokuba ulale, ukugcina igumbi lipholile, ukukhanya okungakhanyisiyo kwaye kamnandi kwaye, okona kubaluleke kakhulu, kukungacingi iingxaki ezinxulumene noxinzelelo. Bona ezinye iingcebiso ezilula zokulala okungcono.

2. Ukuphazamiseka kwindlela yokutya

Ukutya kakhulu okanye i-anorexia yimizekelo eqhelekileyo yeengxaki zokutya ezibangelwa luxinzelelo olugqithisileyo, kuba xa umzimba ugcwele kakhulu okanye ungalawuleki, izama ukufumana iindlela zokujongana nezi mvakalelo zingathandekiyo ngokutya.

Kwenziwe ntoni: dibana nengcali yesondlo kunye nesayikholojisti, njengoko unyango kufuneka lufaneleke ngokungqinelana nengxaki yokutya, ubunzima, ubudala, ukuzithemba kunye nokuzimisela, umzekelo.

3. Uxinzelelo

Ukonyuka kwexesha elide kwi-cortisol, eyihormoni yoxinzelelo, kunye nokuncitshiswa kwe-serotonin kunye ne-dopamine ebangelwa luxinzelelo kunxulunyaniswa kakhulu noxinzelelo. Ngale ndlela, xa kungenakwenzeka ukulawula okanye ukujongana neemeko zoxinzelelo, amanqanaba ehomoni atshintshwa ixesha elide, anokubangela ukudakumba.

Kwenziwe ntoni: zamkele iindlela zokuziphatha ezinciphisa uxinzelelo, njengokuthintela iingcinga ezimbi, ukuzibeka elangeni kangangemizuzu eli-15 ngemini, ukulala iiyure ezi-6 ukuya kwezi-8 ngosuku, ukuzilolonga rhoqo, ukunqanda ukuba wedwa nokuhamba-hamba ngaphandle. Ukuba kukho imfuneko, qhagamshelana nogqirha wezengqondo ukukhokela unyango olufanelekileyo.

Ukongeza, okunye ukutya, okufana neebhanana okanye irayisi, nako kunokunceda ekulweni nokudakumba. Jonga uluhlu olupheleleyo lokutya okucetyiswayo.

4. Iingxaki zeentliziyo

Uxinzelelo lunokubangela ukuba imithambo kunye nemithambo inyanzeleke, kukhokelela ekwehleni kokuhamba kwegazi, ukubetha kwentliziyo ngokungaqhelekanga kunye nokuqina kwemithambo. Oku kwandisa umngcipheko wamahlwili, ukungahambi kakuhle kwegazi, ukubetha kwamalungu omzimba, ukonyusa uxinzelelo lwegazi kunye nokuhlaselwa sisifo sentliziyo.

Kwenziwe ntoni: yitya ukutya okusempilweni, unike imifuno, iziqhamo kunye nemifuno, kunye nokuzilolonga rhoqo, zama ukuphumla kunye neendlela zokuthambisa, umzekelo.

5. Isifo esisesiswini samathumbu kunye nokuqhinwa

Uxinzelelo kunokubangela ukucaphuka okungaqhelekanga emathunjini, kuyenze ibe novakalelo ngakumbi kwisishukumisi kwaye kubangele iimpawu ezinje ngokuqengqeleka, urhudo kunye nokudumba. Ke, xa uxinzelelo luhlala luhleli, amathumbu anokufumana ngokusisigxina olu tshintsho, lubangelwe sisifo samathumbu.

Nangona kunjalo, kwezinye iimeko, uxinzelelo lunokubangela okuchaseneyo ngenxa yotshintsho lweentyatyambo zamathumbu ezibangela ukuba umntu aye kwindlu yangasese rhoqo, oko kube negalelo kwinkangeleko okanye ukuwohloka kokuqhinwa.

Kwenziwe ntoni: yitya ukutya okunezakha-mzimba kwaye utyebile kwifayibha, ukongeza ekuseleni malunga ne-2 yeelitha zamanzi ngosuku. Kwimeko yesisu esirhabaxa, amayeza e-analgesic anokusetyenziselwa ukunciphisa iimpawu kwaye, ngaphezulu kwako konke, ukutya ukutya okunamafutha, icaffeine, iswekile kunye notywala, njengoko oku kutya kuzenza mandundu iimpawu.

Funda ngakumbi malunga nokukhulula iimpawu zesifo sengqondo esiswini okanye ukuqhina.