Iindlela ezili-15 zokulwa ukudinwa

Umxholo

• Ndiziva ndidiniwe?
• 1. Yitya ukutya okusempilweni
• Ukulungiswa kokutya: Ukutya ukubetha ukudinwa
• 2. Yenza umthambo rhoqo
• 3. Sela amanye amanzi
• 4. Nciphisa icaffeine
• 5. Qalisa ukulala kwakho
• 6. Yithi nkxu etywaleni
• 7. Jongana neempawu zakho zokwaliwa
• 8. Nciphisa uxinzelelo
• 9. Jonga impilo yengqondo
• 10. Hlala kancinci
• 11. Ukubeka phambili ukutya okune-iron
• 12. Yiba nokutya okuncinci, okuthe rhoqo
• 13. Yeka ukutshaya
• 14. Funda ukukhululeka
• 15. Thetha nogqirha wakho
• Umgca wezantsi

Ndiziva ndidiniwe?

Kuqhelekile ukuba abantu badinwe okanye batyhafe kwihlabathi lethu langoku elikhawulezayo. Amaxesha amaninzi, unokuzibona ubaleka usuka komnye umsebenzi uye kolandelayo, unganqumami uthathe ixesha onokulidinga ukuze uzinzise, ​​ulungelelanise, kwaye uthuthuzele umphefumlo wakho.

Akusoloko kulula ukukhomba esona sizathu sokuziva uphantsi kwamandla. Ukuba uziva udiniwe ngokungapheliyo okanye ngenxa yezizathu ezingabonakaliyo, yenza idinga lokubonana nogqirha wakho. Ingaba ngumqondiso wesimo esisisiseko, ngakumbi ukuba kuphazamisa ubomi bakho bemihla ngemihla.

Iimpawu zokuthi ukudinwa kunokuba yinto enzulu ngakumbi kubandakanya iintlungu ezingachazwanga, umkhuhlane kunye nentloko.

Qhubeka ufunda ukuze ufunde ngezinye zezinto ezibangela ukudinwa kunye notshintsho olulula onokuthi ulwenze ngokubonakalayo.

1. Yitya ukutya okusempilweni

Isizathu esinye sokulandela ukutya okusempilweni, okufanelekileyo kukuba uya kunyusa amanqanaba amandla.

Qinisekisa ukuba ufumana izondlo ezaneleyo ngokutya konke, ukutya okutsha okuvela kumaqela okutya ahlukeneyo. Bambisa iikhabhathi ezingacwangciswanga kunye neeprotein zamanqanaba emandla azinzileyo Faka intabalala yefayibha kunye nokutya okuchasayo.

Ukulandela ukutya okunesondlo kukwakhuthaza ukwetyiswa okunempilo, okunceda ukucoca nokucoca umzimba wakho. Ngapha koko, uphando luye lwadibanisa isifo samathumbu esibuhlungu (IBS) kukudinwa okungapheliyo. Ukutya okunye kunokukunceda ukukhusela nokulawula i-IBS, enokuthi ibeke amandla akho.

Ukulungiswa kokutya: Ukutya ukubetha ukudinwa

2. Yenza umthambo rhoqo

Izibonelelo zokuzilolonga rhoqo zibonwa ngokubanzi. Ukuzivocavoca kukhupha ii-endorphins ezonyusa ngokwendalo amandla akho. Inokukhokelela nasekulaleni okuphezulu kakhulu.

Uphononongo olwenziwe ngo-2008 lwafumanisa ukuba ukuzilolonga rhoqo kunokunciphisa iimpawu zokudinwa. Kwisifundo, i-36 yabantu abadala abancinci behleli phantsi benza i-low-intensity okanye i-moderation-intensity exercise ngexesha leeveki ezintandathu. Omabini la maqela abone ukuphucuka kwinqanaba lamandla.

Yenza ubuncinci iiyure ezimbini zokuzilolonga ngamandla veki nganye. Ukwenza kube lula ukunamathela kwisicwangciso sokuzilolonga, fumana umhlobo wokuzilolonga okanye uqeshe umqeqeshi wakho.

3. Sela amanye amanzi

Hlala ucocekile ngokufanelekileyo ukugcina umzimba wakho usebenza kumanqanaba afanelekileyo.

Ukuphelelwa ngamanzi emzimbeni kunokukhokelela kumanqanaba asezantsi amandla. Inokuba nefuthe elibi ebuthongweni bakho ngokumisa umlomo kunye neempumlo, kwaye ingakhokelela ekurhoneni, ekukruquleni, nakwiimilenze zomlenze. Kwaye kunokukwenza uqaphele kancinci kwaye ucace ngengqondo ngosuku olulandelayo.

Ngokophando olwenziwe ngo-2014, ukwanda kokungeniswa kwamanzi kubantu abangaqhelekanga ukusela amanzi afunyenwe eneziphumo ezihle kumandla. Abantu abanciphise ukungenisa kwabo amanzi babeneemvakalelo ezimbalwa zokuzola, ukoneliseka kunye neemvakalelo ezifanelekileyo. Iimvakalelo zokudinwa kunye ne-inertia ziye zaxelwa kweli qela.

4. Nciphisa icaffeine

Ukunciphisa i-caffeine yakho yokutya kunokukunika amandla amaninzi ekuhambeni kwexesha. Nangona icaffeine inokukunika amandla okuqala, emva kokuba iphelile ungasala uziva uphelile.

Ukunciphisa kancinci ukutya kwakho i-caffeine kuya kunceda ukunciphisa iimvakalelo zokurhoxa njengoko ulungelelanisa amanqanaba akho endalo.

Thintela i-caffeine emva kwesidlo sangokuhlwa ukuze ubethwe ngumoya ubusuku bonke bokulala.

5. Qalisa ukulala kwakho

Ukuphumla ngokufanelekileyo kubalulekile ukuba ufuna ukugcina amanqanaba emandla ngalo lonke usuku. Khululeka ngaphambi kokuba ulale, mhlawumbi ngokuzolula. Phucula indawo yakho yokulala ngokuyigcina icocekile kwaye ugcine ubushushu obufanelekileyo.

Ezinye iingcebiso zokulala okungcono zibandakanya:

• Ziqhelise ukuphumla okukhokelwayo, ukucamngca, okanye iyoga ukukunceda ukuba ulale.
• Thenga umatrasi omnandi, umqamelo nengubo.
• Nxiba iimpahla ezikhululekileyo, zendalo.
• Ijenali ngaphambi kokulala ukucoca ingqondo yakho.
• Yiya kulala kwaye uvuke ngexesha elifanayo yonke imihla.
• Sebenzisa ii-earplugs kunye nemaski yamehlo.

6. Yithi nkxu etywaleni

Utywala bulahla umzimba wakho kubhalansi kwaye bukhokelela ekungalali kakuhle, ngakumbi ukuba uphelelwe ngamanzi emzimbeni. Nangona utywala bunokubonakala bukunceda ukulala, awuyi kulala nzulu. Xa usela utywala, sela ngokumodareyitha, kwaye uzame ukuba neentsuku ezininzi ezingena tywala kangangoko.

7. Jongana neempawu zakho zokwaliwa

Iikhemikhali ezikhutshwe ngumzimba wakho ukulwa nezinto ezichasayo zinokubangela ukuba uzive udiniwe. Banokuzisa ukudumba kwezono zakho, indlela yomoya, okanye inkqubo yokwetyisa. Ukuhamba entloko kunye nokuxinana kwempumlo kunokubangela ukuba ulale kakubi.

Ezi zinto zinokuba negalelo kwinkungu yengqondo, zisenza kube nzima ukugxila kunye nokugqibezela imisebenzi yakho yemihla ngemihla.

Gwema i-allergen eyaziwayo ngangokunokwenzeka. Gcina idayari kwaye uzame ukutya okungafunekiyo ukunceda ekuchongeni izinto ezinokubangela.

Jonga ugqirha wakho ukufumanisa unobangela wokungezwani nezinto ezithile komzimba ukuba awuqinisekanga. Banokucebisa ngamayeza anyanga okanye isibhamu.

8. Nciphisa uxinzelelo

Uxinzelelo lunokufumana amandla engqondo kunye nawomzimba afunekayo ukuze usebenze ngokulula. Uxinzelelo lwehormoni lunokuba nefuthe elibi kwiipateni zakho zokulala, kwiinkqubo zomzimba, nakwimpilo iyonke.

Nciphisa uxinzelelo nangayiphi na indlela intliziyo yakho enqwenela ngayo. Yiya kwi-spa ukuze ufumane unyango oluthambileyo okanye uthambise umzimba. Ukuziqhelanisa nokwenza izinto ezinje nge-tai chi, ukucamngca kunye neyoga kukhetho olukhulu. Okanye ugoqe esofeni kunye nencwadi oyithandayo okanye umboniso weTV.

9. Jonga impilo yengqondo

Zijonge ngokwakho ukufumanisa ukuba zeziphi iipateni zengqondo ezinokubangela amanqanaba amandla asezantsi. Iimpawu zokuxhalaba zibandakanya ukuziva ukhathazekile, ukucaphuka, kunye novalo. Iimpawu zoxinzelelo zibandakanya ukuziva ulusizi, ukungazoli, kunye nokuphelelwa lithemba. Zombini iimeko zinokukhokelela kwiindlela ezingalunganga zokulala kwaye zibangele ukudinwa.

Cinga ukubona ugqirha kunyango lwentetho, eyaziwa ngokuba lunyango lokuziphatha kwengqondo (CBT). Le ndlela ikunceda ukuba ufike kooyena nobangela wemicimbi yeemvakalelo ukuze babe nokujongana nokoyisa.

10. Hlala kancinci

Vuka, uhambe, kwaye ufumane amandla akho. Oku kubaluleke ngakumbi ukuba uchitha ixesha elininzi uhleli.

Bandakanya ukugqabhuka okufutshane kwemisebenzi imini yonke, ngakumbi xa uziva uxinzelelwe ixesha. Yiba nomkhwa wokuzilolonga rhoqo. Ukwenza utshintsho olulula njengokupaka imoto yakho umgama omde, ukuthatha izinyuko, okanye ukuhamba ukuya kwezinye iindlela zilula iindlela zokuzilolonga.

11. Ukubeka phambili ukutya okune-iron

I-anemia kukusilela kwentsimbi oko kunokubangela ukudinwa. Oku kungenxa yamanqanaba aphantsi e-hemoglobin, enza ukuba kube nzima ngakumbi ukuba ioksijini ithwalwe kwizicubu zakho kunye nezihlunu. Ikwathoba amandla amajoni akho omzimba, akwenze ukuba ube nako ukugula kunye nosulelo.

I-anemia ixhaphake kakhulu kwabasetyhini kunamadoda. Ngamanye amaxesha kwenzeka ngenxa yokukhulelwa okanye ukuya exesheni okunzima. Inokunyangwa ngokutya okanye amayeza.

Nazi ezinye ukutya okutyebileyo nge-iron okukubandakanya ekutyeni kwakho:

• imifuno eluhlaza eluhlaza
• ukutya okuziinkozo okuqinileyo kunye nesonka
• inyama
• iimbotyi, ii-ertyisi, neelentile
• isibindi
• amandongomane
• amazimba

12. Yiba nokutya okuncinci, okuthe rhoqo

Ngokwamanqanaba amandla, ukutya iziqwengana ezincinci rhoqo rhoqo ngemini kunokuba luncedo kunokutya ukutya okumbalwa. Kungenxa yokuba igcina amanqanaba eswekile egazini lakho.

Ukutya rhoqo emva kweeyure ezintathu ukuya kwezine kuya kuyenza inciphise amandla akho, kwaye emva koko awuzukuba nakho ukufikelela kukutya okungenampilo.

Kuphephe ukutya kakhulu xa utya, kwaye yeka ukutya ngaphambi kokuba uhluthe ngokupheleleyo.

13. Yeka ukutshaya

Ukutshaya kunokuwanciphisa amandla akho ngokunciphisa amanqanaba eoksijini, kunye nokwenza ukuphefumla kube nzima.

Ukuyeka ukutshaya yinjongo enokufikeleleka, kwaye kukho izixhobo zokunceda. Amayeza angaphaya kwekhawuntareni kunye nonyango amayeza afumanekayo anokukunceda uyeke. La mayeza asebenza ngakumbi xa edibene nengcebiso.

Cinga ukuzama enye yeenkqubo zokuyeka ukutshaya ezikhoyo. Fumanisa iingcebiso kubantu abaye bayeke ukutshaya ngempumelelo. Gcina incwadi ukuze ube nakho ukubonakalisa ngaphakathi ngeli xesha.

14. Funda ukukhululeka

Thatha ixesha lokuphumla ngokupheleleyo, uphumle, kwaye uyeke.

Iindlela zokuphefumla nzulu, ukuzolula kakuhle, kunye nokucamngca ziindlela ezilungileyo zokuphumla. I-yoga nidra yindlela efanelekileyo yokugcwalisa amandla akho.

Ukufumana uxolo kwindalo yenye indlela yokondla umphefumlo wakho, okanye ungonwabela nje ubuhle bokwenza nantoni na.

15. Thetha nogqirha wakho

Ukuba uziva ngathi ukudinwa akuqhelekanga ngandlela thile okanye kudityaniswa nezinye iimpawu, isenokuba lixesha lokuba ubone ugqirha wakho. Ukuziva uphantsi kwamandla kunokuba sisiphumo semeko esempilweni, kwaye kungcono ujonge oku kunokwenzeka.

Iimeko ezinokubangela ukukhathala zibandakanya:

• irheumatoid Arthritis
• ukudinwa okungapheliyo
• ifibromyalgia
• iimeko zedlala
• ukutyeba kakhulu
• ubuthongo bokulala
• isifo sentliziyo
• ukutya komzimba
• isifo seswekile
• iimeko zesibindi okanye zezintso

Umgca wezantsi

Yenza utshintsho kwindlela yokuphila ukuze wandise amandla akho. Qala ngezinto ezinomtsalane kuwe, kwaye uhambe apho. Uya kuqala ukuphucula amanqanaba akho wamandla ukuze uzive ungcono yonke imihla.

Ngaphezu kwako konke, hlonipha umzimba wakho nendlela oziva ngayo. Thatha ikhefu kwaye uzivumele ixesha lokuphumla xa ufuna njalo. Kunqande ukuzityhalela ngaphaya kwemida yakho, kwaye uzibophelele kwisicwangciso esifanelekileyo sezenzo.