Njani iiyure ezimbini ngosuku lokuqhuba iitanki zempilo yakho

Umxholo

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Iimoto: ukukhwela kwakho ukuya engcwabeni kwangoko? Uyazi ukuba iingozi zingumngcipheko omkhulu xa ukhwela emva kwevili. Kodwa isifundo esitsha esivela eOstreliya sikwanxibelelanisa ukuqhuba nokutyeba, ukungalali kakuhle, uxinzelelo, kunye neminye imiba yempilo ebufutshane.

Iqela lokufunda lase-Aussie libuze abantu abangama-37,000 ukuba baphendule imibuzo malunga namaxesha abo okuqhuba mihla le, iishedyuli zokulala, iindlela zokuzilolonga, kunye nezinye izinto ezimbalwa zempilo. Xa kuthelekiswa nabangabaqhubi, abantu abachitha iiyure ezimbini (okanye nangaphezulu) endleleni yonke imihla zezi:

• Bangama-78 ekhulwini amathuba okuba batyebe ngokugqithiseleyo
• Iipesenti ezingama-86 zinokulala kakubi (ngaphantsi kweeyure ezisixhenxe)
• Iipesenti ezingama-33 zilindeleke ukuba zichaze ukuziva ucinezelekile ngokwasengqondweni
• Iipesenti ezingama-43 kunokwenzeka ukuba bathi ubomi babo bubi

Amajoni aqhelekileyo endlela ayekwanakho ukutshaya kwaye asilele ekujoliseni iithagethi zovavanyo, idatha yokufunda iyabonisa.

Kodwa musa ukubambeka kumda weeyure ezimbini; nokuba yimizuzu engama-30 yexesha lokuqhuba lemihla ngemihla yonyusa umngcipheko wakho kuyo yonke le miba yempilo imbi, uphando lubonisa.

Ke yintoni embi ngokuqhuba? "Okwangoku, sinokuqikelela kuphela," utshilo u-coauthor Melody Ding, Ph.D., umphandi kwiYunivesithi yaseSydney. Kodwa nazi iingqikelelo zakhe ezintathu ezilungileyo, ezizodwa okanye ngokudibeneyo, ezinokuchaza ukuba ukuqhuba kuyikhathaza njani impilo yakho. Kwaye uyazi oku:

1. Ukuhlala kakhulu akulunganga kuwe. “Ngokukodwa uhleli ungaphazanyiswanga apho ungami khona ixesha elide,” utshilo uDing. Kukho ubungqina bokuba ukuhlala kwenzakalisa amandla omzimba wakho wokutshisa amanqatha, anokuchaza umngcipheko kwezempilo. UDing uthi ezinye izazinzulu zikholelwa ukuba ukuhlala ixesha elide kunciphisa ubomi bakho nokuba ungakanani na amanqanaba okusebenza komzimba (nangona oko kusaxoxwa ngokushushu).

2. Ukuqhuba kuyakhathaza. Ukufunda emva kovavanyo kunxibelelana noxinzelelo kumhlaza, isifo sentliziyo, kunye neminye imiba emininzi eyoyikisayo yezempilo. Kwaye abaphandi baye bafumanisa ukuqhuba yenye yezona zinto zinzima kakhulu ezenziwa ngabantu imihla ngemihla. Uxinzelelo olunxulumene nokuqhuba lunokuchaza ezinye zeengozi zempilo yengqondo esizibonileyo, utshilo uDing. Uphando lubonisa ukuba ukulawula uxinzelelo kunokunceda ukucima umngcipheko wokuqhuba.

3. Ixesha lendlela lilahlekile. Kukho iiyure ezingama-24 kuphela ngosuku. Kwaye ukuba uchitha ezimbalwa kubo endleleni, awunakuba nalo ixesha elishiyekileyo lokuzilolonga, ukulala, ukupheka ukutya okusempilweni kunye nezinye iindlela zokuziphatha eziluncedo, utshilo uDing. Izithuthi zikawonke-wonke zinokuba lolona khetho lukhuselekileyo kuba lubandakanya ukuhamba nokuma ngaphezu kokuqhuba, wongezelela.

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