Iindlela ezili-17 ezisebenzayo zokunciphisa uxinzelelo lwegazi
Umxholo
- 1. Yandisa umsebenzi kwaye usebenzise ngakumbi
- 2.Ukunciphisa umzimba ukuba utyebe kakhulu
- 3. Sika iswekile kwiicarbohydrate ezisulungekileyo
- 4. Yitya i-potassium eninzi kunye nesodiyam encinci
- 5. Yitya ukutya okuncinci okwenziweyo
- 6. Yeka ukutshaya
- 7. Nciphisa uxinzelelo olugqithisileyo
- 8. Zama ukucamngca okanye iyoga
- Yitya itshokholethi emnyama
- 10. Zama la mayeza onyango
- 11. Qiniseka ukuba ulala ngokwaneleyo, uphumla
- 12. Yitya ikonofile okanye uthathe izongezo zegalikhi
- 13. Yitya ukutya okusempilweni okuneproteni eninzi
- 14. Thatha ezi zincedisi zokunciphisa iBP
- I-Omega-3 polyunsaturated fatty acid
- Iprotein yewhey
- Magnesium
- ICoenzyme Q10
- ICitrulline
- 15. Sela utywala obuncinci
- 16. Cinga ukunciphisa kwi-caffeine
- 17. Thatha amayeza kagqirha
Uxinzelelo lwegazi, okanye uxinzelelo lwegazi, lubizwa ngokuba "ngumbulali othuleyo" ngesizathu esivakalayo. Ihlala ingenazimpawu, kodwa ingumngcipheko omkhulu wesifo sentliziyo kunye nokubetha. Kwaye ezi zifo ziphakathi kwezona zinto zibangela ukufa eMelika ().
Malunga nomntu omnye kwabathathu base-U.S. Unoxinzelelo oluphezulu lwegazi ().
Uxinzelelo lwegazi lulinganiselwa kwiimilimitha zemekyuri, nesifinyezwe njenge mm Hg. Kukho amanani amabini abandakanyekayo kwimilinganiselo:
- Uxinzelelo lwegazi. Inani eliphezulu limela uxinzelelo kwimithambo yegazi xa intliziyo yakho ibetha.
- Uxinzelelo lwegazi Diastolic. Inombolo engezantsi ibonisa uxinzelelo kwimithambo yakho yegazi phakathi kweebethi, xa intliziyo yakho iphumle.
Uxinzelelo lwegazi luxhomekeke kubungakanani bentliziyo yokumpompa kwegazi, kunye nokuxhathisa okungakanani ekuhambeni kwegazi kwimithambo yakho. Ukuncipha kwemithambo yakho, kokukhona uxinzelelo lwegazi luphezulu.
Uxinzelelo lwegazi olungaphantsi kwe-120/80 mm Hg lubonwa njengesiqhelo. Uxinzelelo lwegazi olungu-130/80 mm Hg okanye ngaphezulu luthathwa njengophezulu. Ukuba amanani akho angaphezulu kwesiqhelo kodwa angaphantsi kwe-130/80 mm Hg, uwa kwicandelo loxinzelelo lwegazi oluphakamileyo. Oku kuthetha ukuba usemngciphekweni wokukhula koxinzelelo lwegazi (3).
Iindaba ezimnandi malunga noxinzelelo lwegazi oluphakamileyo kukuba utshintsho kwindlela yokuphila lunokuwanciphisa kakhulu amanani akho kunye nokunciphisa umngcipheko-ngaphandle kokufuna amayeza.
Nazi iindlela ezili-17 ezifanelekileyo zokunciphisa amanqanaba oxinzelelo lwegazi:
1. Yandisa umsebenzi kwaye usebenzise ngakumbi
Kuphononongo luka-2013, abantu abadala abahleliyo abathathe inxaxheba kuqeqesho lokuzivocavoca i-aerobic banciphisa uxinzelelo lwegazi nge-3.9 yepesenti ye-systolic kunye ne-4.5 yepesenti ye-diastolic (4). Ezi ziphumo zilungile njengamayeza oxinzelelo lwegazi.
Njengoko usonyusa rhoqo intliziyo kunye namazinga okuphefumla, ekuhambeni kwexesha intliziyo yakho iya isomelela kunye neempompo ngomzamo omncinci. Oku kubeka uxinzelelo oluncinci kwimithambo yakho kwaye kwehlisa uxinzelelo lwegazi.
Ungakanani umsebenzi omele ukusebenzela? Ingxelo ka-2013 yeAmerican College of Cardiology (ACC) kunye neAmerican Heart Association (AHA) icebisa ukumodareyitha- ukuya kubungqongqo bokuqina komzimba kwiiseshoni zemizuzu engama-40, kathathu ukuya kwezine ngeveki (5).
Ukuba ukufumana imizuzu engama-40 ngexesha kungumceli mngeni, zisenokubakho izibonelelo xa ixesha lahlulwe laba ngamacandelo amathathu okanye amane emizuzu eli-10 ukuya kweli-15 ngalo lonke usuku (6).
Ikholeji yaseMelika yoNyango lwezeMidlalo (ACSM) yenza izindululo ezifanayo (7).
Kodwa akufuneki ukuba ubaleke iimarathoni. Ukunyusa inqanaba lomsebenzi wakho kunokuba lula njengoku:
- usebenzisa izinyuko
- ukuhamba endaweni yokuqhuba
- ukwenza imisebenzi yasekhaya
- igadi
- ukuya kukhwela ibhayisekile
- ukudlala umdlalo weqela
Yenze rhoqo kwaye usebenze ubuncinci kangangesiqingatha seyure ngosuku lomsebenzi ophakathi.
Omnye umzekelo womsebenzi ophakathi onokuba neziphumo ezinkulu yi-tai chi. Uphengululo lwe-2017 kwiziphumo ze-tai chi kunye noxinzelelo oluphezulu lwegazi lubonisa umndilili opheleleyo we-15.6 mm Hg yehla kwi-systolic yegazi kunye ne-10.7 mm Hg yehla kwi-diastolic yegazi, xa kuthelekiswa nabantu abangazange benze umthambo kwaphela () .
Ukuphononongwa ngo-2014 ekusebenziseni nasekunciphiseni uxinzelelo lwegazi kwafumanisa ukuba kukho ezininzi iindlela zokudibanisa ezinokunciphisa uxinzelelo lwegazi. Ukuzivocavoca i-Aerobic, uqeqesho lokuchasa, uqeqesho lwexesha elinamandla, iindlela ezimfutshane zokuzilolonga imini yonke, okanye ukuhamba ngamanyathelo ayi-10 000 ngemini kunokunciphisa uxinzelelo lwegazi ().
Izifundo eziqhubekayo ziyaqhubeka ukucebisa ukuba kusekho izibonelelo nakukukhanya komzimba, ngakumbi kubantu abadala abadala (10).
2.Ukunciphisa umzimba ukuba utyebe kakhulu
Ukuba utyebe kakhulu, ukuphulukana neepawundi ezi-5 ukuya kwezi-10 kunokunciphisa uxinzelelo lwegazi. Kwaye, uya kuwunciphisa umngcipheko kwezinye iingxaki zonyango.
Uphengululo luka-2016 lwezifundo ezininzi lubike ukuba ukutya okunciphisa umzimba kunciphise uxinzelelo lwegazi nge-3.2 mm Hg diastolic kunye ne-4.5 mm Hg systolic (11).
3. Sika iswekile kwiicarbohydrate ezisulungekileyo
Izifundo ezininzi zesayensi zibonisa ukuba ukuthintela iswekile kunye neicarbohydrate ezicokisekileyo kunokukunceda ukunciphisa umzimba kwaye yehlisa uxinzelelo lwegazi.
Uphononongo luka-2010 luthelekisa ukutya okune-carb ephantsi kunye nokutya okunamafutha asezantsi. Ukutya okunamafutha asezantsi kubandakanya ichiza lokutya. Zombini izidlo zivelise ukunciphisa umzimba, kodwa ukutya okune-carb esezantsi bekusebenza ngakumbi ekunciphiseni uxinzelelo lwegazi.
Ukutya okune-carb esezantsi kwehlise uxinzelelo lwegazi nge-4.5 mm Hg diastolic kunye ne-5.9 mm Hg systolic. Ukutya okunamafutha asezantsi kunye nokutya iziyobisi kunciphise uxinzelelo lwegazi nge-0.4 mm Hg diastolic kunye ne-1.5 mm Hg systolic ().
Uhlalutyo luka-2012 lwezidlo ezisezantsi ze-carb kunye nengozi yesifo sentliziyo yafumanisa ukuba oku kutya kunciphisa uxinzelelo lwegazi nge-avareji ye-3.10 mm Hg diastolic kunye ne-4.81 mm Hg systolic (13).
Olunye umphumo wecala le-carb ephantsi, ukutya okuneswekile esezantsi kukuba uziva ugcwele ixesha elide, kuba usebenzisa iiprotheyini ezininzi kunye namafutha.
4. Yitya i-potassium eninzi kunye nesodiyam encinci
Ukonyusa umthamo wakho we-potassium kunye nokusika ityuwa kunokuhlisa uxinzelelo lwegazi (14).
I-Potassium iphumelele kabini: Iyanciphisa iziphumo zetyuwa kwinkqubo yakho, kwaye ikwanciphisa uxinzelelo kwimithambo yegazi lakho. Nangona kunjalo, ukutya okunotye nge-potassium kunokuba yingozi kubantu abanesifo sezintso, ke thetha nogqirha wakho ngaphambi kokuba wandise i-potassium.
Kulula ukutya i-potassium eninzi - ukutya okuninzi ngokwemvelo kuphezulu kwi-potassium. Nazi ezinye ezimbalwa:
- ukutya okunamafutha asezantsi, njengobisi kunye neyogathi
- intlanzi
- iziqhamo, ezinjengeebhanana, iiapilkosi, iiavokhado kunye neeorenji
- imifuno, enje ngebhatata, iitapile, iitumato, imifuno kunye nespinatshi
Qaphela ukuba abantu baphendula ngetyuwa ngokwahlukileyo. Abanye abantu banolwazelelelo ngetyuwa, oko kuthetha ukuba ukutya ityuwa ephezulu kunyusa uxinzelelo lwegazi. Abanye abana tyuwa. Banokutya ityuwa ephezulu kwaye bayikhuphe kumchamo wabo ngaphandle kokunyusa uxinzelelo lwegazi (15).
Amaziko kaZwelonke ezeMpilo (NIH) acebisa ukunciphisa ityuwa usebenzisa i-DASH (iindlela zokutya zokumisa uxinzelelo lwegazi) (). Ukutya kwe-DASH kugxininisa:
- ukutya okune-sodium encinci
- iziqhamo kunye nemifuno
- ubisi olunamafutha asezantsi
- amazimba
- intlanzi
- iinkukhu
- iimbotyi
- iilekese ezimbalwa kunye nenyama ebomvu
5. Yitya ukutya okuncinci okwenziweyo
Uninzi lwetyuwa eyongezelelweyo ekutyeni kwakho luvela kukutya okucutshungulwayo kunye nokutya okuvela kwiivenkile, hayi ishawa yakho oyigungqisayo ekhaya (). Izinto ezithandwayo zetyuwa ephezulu zibandakanya inyama yokutya, isuphu enkonkxiweyo, ipitsa, iichips, kunye nezinye izidlo ezigqityiweyo.
Ukutya okubhalwe "amanqatha asezantsi" kuhlala kunetyuwa eninzi kunye neswekile ukubuyisela ukulahleka kwamafutha. Amafutha yile nto inika incasa yokutya kwaye ikwenza uzive ugcwele.
Ukunciphisa - okanye nangcono, ukusika ukutya okugqityiweyo kuya kukunceda utye ityuwa encinci, iswekile encinci, kunye neecarbohydrate ezimbalwa ezicociweyo. Konke oku kunokubangela uxinzelelo lwegazi olusezantsi.
Yenze umkhwa wakho ukukhangela iilebheli. Ngokutsho kwe-US Food and Drug Administration (i-FDA), uluhlu lwe-sodium yeepesenti ezi-5 okanye ngaphantsi kwileyibhile yokutya ithathwa njengephantsi, ngelixa iipesenti ezingama-20 okanye ngaphezulu zithathwa njengeziphezulu ().
6. Yeka ukutshaya
Ukuyeka ukutshaya kulungile kwimpilo yakho macala onke. Ukutshaya kubangela ukonyuka kwangoko kodwa okwexeshana koxinzelelo lwegazi kunye nokunyuka kwenqanaba lentliziyo yakho (18).
Kwixesha elide, iikhemikhali zecuba zingalonyusa uxinzelelo lwegazi ngokwenzakalisa iindonga zemithambo yegazi, zibangele ukudumba, kunye nokunciphisa imithambo yakho. Imithambo eqinisiweyo ibangela uxinzelelo lwegazi oluphezulu.
Iikhemikhali ezikucuba zinokuchaphazela imithambo yakho yegazi nokuba ujikeleze umsi wecuba. Uphononongo lubonise ukuba abantwana abatshaya umsi otshaywayo ekhaya banexinzelelo oluphezulu kunalawo avela kumakhaya angatshayiyo ().
7. Nciphisa uxinzelelo olugqithisileyo
Siphila kumaxesha oxinzelelo. Indawo yokusebenzela kunye neemfuno zosapho, ezopolitiko zesizwe nezamazwe-onke anegalelo kuxinzelelo. Ukufumana iindlela zokunciphisa uxinzelelo lwakho kubalulekile kwimpilo yakho kunye noxinzelelo lwegazi.
Zininzi iindlela ezahlukeneyo zokuphelisa uxinzelelo ngempumelelo, ke fumana ukuba yeyiphi esebenzayo kuwe. Ziqhelanise nokuphefumla okunzulu, thatha uhambo, funda incwadi, okanye ubukele umdlalo ohlekisayo.
Ukumamela umculo yonke imihla kuye kwaboniswa ukunciphisa uxinzelelo lwegazi lwe-systolic (20). Uphononongo lwamva nje lwe-20 lubonise ukuba ukusebenzisa i-sauna rhoqo kunciphise ukufa kwiziganeko ezinxulumene nentliziyo (21). Kwaye isifundo esinye esincinci sibonisile ukuba i-acupuncture inokuhlisa zombini uxinzelelo lwegazi kunye ne-diastolic yegazi (22).
8. Zama ukucamngca okanye iyoga
Ingqondo kunye nokucamngca, kubandakanya ukucamngca okungaphaya, kudala kusetyenziswa-kwaye kufundwa- njengeendlela zokunciphisa uxinzelelo. Isifundo sika-2012 siphawula ukuba enye inkqubo yaseyunivesithi eMassachusetts inabantu abangaphezulu kwe-19,000 abathathe inxaxheba kwinkqubo yokucamngca kunye nengqondo yokunciphisa uxinzelelo (23).
I-Yoga, exhaphakileyo kubandakanya ukuphefumla, ukuma komzimba kunye neendlela zokucamngca, inokusebenza ukunciphisa uxinzelelo kunye noxinzelelo lwegazi.
Ukuhlaziywa ngo-2013 kwi-yoga kunye noxinzelelo lwegazi lufumene ukunciphisa uxinzelelo lwegazi lwe-3.62 mm Hg diastolic kunye no-4.17 mm Hg systolic xa kuthelekiswa nalabo abangazange basebenzise. Izifundo zenkqubo yeyoga ebandakanya ulawulo lokuphefumla, ukuma komzimba, kunye nokucamngca ziphantse zaphindaphindwa kabini njengezenzo zeyoga ezingafakwanga zontathu ezi zinto (24).
Yitya itshokholethi emnyama
Ewe, abathandi betshokholethi: Itshokholethi emnyama ibonakalisiwe ukunciphisa uxinzelelo lwegazi.
Kodwa i-tsokolate emnyama kufuneka ibe ngama-60 ukuya kuma-70 ekhulwini kwi-cocoo. Ukuphononongwa kwesifundo kwitshokholethi emnyama kufumanise ukuba ukutya isikwere esinye ukuya kwezimbini zetshokholethi emnyama ngemini kunokunceda ukunciphisa umngcipheko wesifo sentliziyo ngokunciphisa uxinzelelo lwegazi kunye nokudumba. Izibonelelo kucingelwa ukuba zivela kwii-flavonoids ezikhoyo kwitshokholethi ngokuqina okuthe kratya kwecocoa. I-flavonoids inceda ukwandisa, okanye wandise imithambo yegazi (25).
Uphononongo olwenziwe ngo-2010 lwabantu abayi-14,310 bafumanisa ukuba abantu abangenalo uxinzelelo lwegazi abatya iitshokholethi emnyama ngakumbi babenexinzelelo lwegazi xa bebonke kunabo badla itshokholethi emnyama emnyama).
10. Zama la mayeza onyango
Amayeza esintu kudala asetyenziswa kwiinkcubeko ezininzi ukunyanga izifo ezahlukeneyo.
Ezinye izityalo ziye zaboniswa ukuba kunciphise uxinzelelo lwegazi. Nangona kunjalo, uphando oluthe kratya luyafuneka ukuze kuchongwe iidosi kunye nezinto ezenziwayo eziluncedo kakhulu (27).
Soloko ujonga ugqirha wakho okanye usokhemesti ngaphambi kokuba uthathe izongezo zemifuno. Banokuphazamisana nonyango lwakho.
Nalu uluhlu lwezityalo kunye namayeza asetyenziswa ziinkcubeko kwihlabathi lonke ukunciphisa uxinzelelo lwegazi:
- imbotyi emnyamaICastanospermum australe)
- uzipho lekati (Uncaria rhynchophylla)
- ijusi yeseleri (Apium amangcwaba)
- I-hawthorn yesiTshayina (Crataegus pinnatifida)
- Ingcambu yejinja
- idoda enkulu (ICuscuta reflexa)
- I-Indian plantago (blond psyllium)
- Ixolo lepayini yaselwandle (UPinus pinaster)
- inyibiba yomlamboICrinum glaucum)
- iroselle (IHibiscus sabdariffa)
- ioyile yesesame (Sesamum isibonakaliso)
- isicatshulwa setamatato (ILycopersicon esculentum)
- iti (UCamellia sinensis), ngakumbi iti eluhlaza kunye neti ye-oolong
- isambrela somthiIMusanga cecropioides)
11. Qiniseka ukuba ulala ngokwaneleyo, uphumla
Uxinzelelo lwegazi ludla ngokuhla xa ulele. Ukuba awulali kakuhle, inokuchaphazela uxinzelelo lwegazi. Abantu abafumana ukungalali ngokwaneleyo, ngakumbi abo bakwiminyaka ephakathi, banomngcipheko okhulayo woxinzelelo lwegazi ().
Abanye abantu, ukulala kamnandi akukho lula. Zininzi iindlela zokukunceda uphumle ngokwaneleyo. Zama ukuseta ishedyuli yokulala rhoqo, uchithe ixesha lokuphumla ebusuku, uzilolonge emini, thintela ukulala emini, kwaye wenze igumbi lakho lokulala lihlale kamnandi (29).
Isifundo seMpilo yeSifo seNtliziyo sokulala safumanisa ukuba ukulala rhoqo ngaphantsi kweeyure ezisi-7 ngobusuku kwaye ngaphezulu kweeyure ezili-9 ngobusuku kunxulunyaniswa nokuxhaphaka koxinzelelo lwegazi. Ukulala rhoqo ngaphantsi kweeyure ezi-5 ngobusuku bekudityaniswa nomngcipheko obalulekileyo woxinzelelo lwexesha elide (30).
12. Yitya ikonofile okanye uthathe izongezo zegalikhi
Igalikhi entsha okanye isicatshulwa segalikhi zombini zisetyenziselwa ukuthoba uxinzelelo lwegazi (27).
Ngokophononongo oluthile lweklinikhi, ukulungiswa kwexesha lokukhutshwa kwegalikhi kunokuba nefuthe elikhulu kuxinzelelo lwegazi kuneepilisi zegalikhi eziqhelekileyo (31).
Olunye uphononongo luka-2012 luqaphele uphononongo lwabantu abangama-87 abanexinzelelo oluphezulu lwegazi abafumene ukuncitshiswa kwe-diastolic ye-6 mm Hg kunye nokuncitshiswa kwe-systolic kwe-12 mm Hg kwabo batya igalikhi, xa kuthelekiswa nabantu abangenalo unyango ().
13. Yitya ukutya okusempilweni okuneproteni eninzi
Uphononongo lwexesha elide olugqityiweyo ngo-2014 lufumanise ukuba abantu abatya iiprotein ezininzi banomngcipheko ophantsi woxinzelelo lwegazi. Kwabo batya umndilili we-100 yeeprotheyini ngosuku, bekukho iipesenti ezingama-40 zomngcipheko ophantsi wokuba noxinzelelo lwegazi oluphezulu kunaleyo itya ukutya okuneproteni encinci (33). Abo bongeze ifayibha rhoqo ekutyeni kwabo babone ukuya kuthi ga kwiipesenti ezingama-60 zokunciphisa umngcipheko.
Nangona kunjalo, ukutya okuneprotein ephezulu akunakuba kungokokomntu wonke. Abo banesifo sezintso banokufuna ukuba balumke, ke thetha nogqirha wakho.
Kulula kakhulu ukusebenzisa i-100 yeeprotheyini mihla le kwiintlobo ezininzi zokutya.
Ukutya okuneproteni ephezulu kubandakanya:
- iintlanzi, ezifana nesalmon okanye ityhuna enkonkxiweyo emanzini
- amaqanda
- iinkukhu, ezifana nebele lenkukhu
- inyama yenkomo
- iimbotyi kunye nemidumba, ezinjengeembotyi zezintso kunye neelentile
- Amantongomane okanye ibhotolo yamandongomane efana nebhotolo yamandongomane
- amantshontsho
- itshizi, enje nge cheddar
I-ounce eyi-3.5 (oz.) Yokuhambisa isalmon inokuba ne-22 yeegram (g) yeprotheni, ngelixa i-3.5-oz. Ukuhanjiswa kwebele yenkukhu kunokuba ne-30 g yeeprotheyini.
Ngokubhekisele kukhetho lwemifuno, ikomityi yekomityi ekhonza uninzi lweembotyi ine-7 ukuya kwi-10 g yeprotheni. Iipuni ezimbini zebhotolo yamandongomane ziya kubonelela nge-8 g (34).
14. Thatha ezi zincedisi zokunciphisa iBP
Ezi zixhobo zifumaneka ngokulula kwaye zibonise isithembiso sokunciphisa uxinzelelo lwegazi:
I-Omega-3 polyunsaturated fatty acid
Ukongeza i-omega-3 polyunsaturated fatty acids okanye ioyile yeentlanzi kwisidlo sakho kunokuba nezibonelelo ezininzi.
Uhlalutyo lwe-meta lweoyile yeentlanzi kunye noxinzelelo lwegazi lufumene ukunciphisa uxinzelelo lwegazi kwabo banexinzelelo oluphezulu lwe-4.5 mm Hg systolic kunye ne-3.0 mm Hg diastolic (35).
Iprotein yewhey
Obu bunzima beprotheni buthathwe kubisi bunokuba nezibonelelo ezininzi zempilo, ukongeza ekunciphiseni uxinzelelo lwegazi (36).
Magnesium
Ukusilela kweMagnesium kunxulumene noxinzelelo oluphezulu lwegazi. Uhlalutyo lweemeta lufumene ukuncitshiswa okuncinci koxinzelelo lwegazi kunye ne-magnesium supplementation (37).
ICoenzyme Q10
Kwizifundo ezimbalwa ezincinci, i-CoQ10 ye-antioxidant yehlise uxinzelelo lwegazi nge-17 mm Hg kunye ne-diastolic ukuya kuthi ga kwi-10 mm Hg (38).
ICitrulline
I-Oral L-citrulline sisandulela se-L-arginine emzimbeni, ibhloko yokwakha yeprotein, enokunciphisa uxinzelelo lwegazi (39).
15. Sela utywala obuncinci
Utywala bunokunyusa uxinzelelo lwegazi, nokuba usempilweni.
Kubalulekile ukusela ngokumodareyitha. Utywala bunokunyusa uxinzelelo lwegazi nge-1 mm Hg kwiigram ezili-10 zotywala obutyiweyo (40). Isiselo esiqhelekileyo sineegrem ezili-14 zotywala.
Yintoni into esisiselo esiqhelekileyo? Ibhiya enye ye-12-ounce, ii-ounces ezintlanu zewayini, okanye ii-ounces eziyi-1.5 zomoya ocoliweyo (41).
Ukusela ngokulinganayo kukuselwa kube kanye ngosuku kwabasetyhini ukuya kuthi ga kwiziselo ezibini ngosuku ngamadoda (42).
16. Cinga ukunciphisa kwi-caffeine
ICaffeine inyusa uxinzelelo lwegazi, kodwa isiphumo sesokwexeshana. Ihlala imizuzu engama-45 ukuya kwengama-60 kwaye impendulo iyahluka ukusuka komnye umntu ukuya komnye (43).
Abanye abantu banokuba novakalelo ngakumbi kwi-caffeine kunabanye. Ukuba une-caffeine-ethe-ethe, unokufuna ukunciphisa ukusebenzisa kwakho ikofu, okanye uzame ikofu ene-caffeine.
Uphando nge-caffeine, kubandakanya izibonelelo zayo zempilo, lusezindabeni kakhulu. Ukukhetha ukuba unciphise umva kuxhomekeke kwizinto ezininzi.
Olunye uphononongo oludala lwabonisa ukuba ifuthe le-caffeine ekunyuseni uxinzelelo lwegazi likhulu ukuba uxinzelelo lwegazi sele luphezulu. Esi sifundo sinye, nangona kunjalo, sifuna uphando oluthe kratya malunga nesihloko (43).
17. Thatha amayeza kagqirha
Ukuba uxinzelelo lwegazi luphezulu kakhulu okanye alunciphi emva kokwenza olu tshintsho kwindlela ophila ngayo, ugqirha wakho unokucebisa amayeza kagqirha. Bayasebenza kwaye baya kuphucula iziphumo zakho zexesha elide, ngakumbi ukuba unezinye izinto ezinobungozi (). Nangona kunjalo, kunokuthatha ixesha ukufumana indibaniselwano efanelekileyo yamayeza.
Thetha nogqirha wakho malunga namayeza anokwenzeka kwaye yintoni enokukusebenzela ngcono.