Izibonelelo zeMpilo yokuKhanya kweNdalo (kunye neendlela ezi-7 zokufumana okungakumbi)

Umxholo

• Ukukhanya kwendalo okunene kubonelela ngezibonelelo ezilinganisekayo zezempilo
• Izibonelelo zezempilo zokukhanya kwendalo
• 1. Yonyusa ivithamin D
• 2. Wards ukuvala ukudakumba kwamaxesha onyaka
• 3. Ukuphucula ukulala
• 4. Ukunciphisa ingozi kwimpilo yokukhanya kwezibane
• Ukufumana njani ukukhanya kwendalo ngakumbi
• Izipili, izibuko, eludongeni
• Bamba iidrapes
• Faka umbala ngobulumko
• Ukufumana izibonelelo xa usongeza ukukhanya akunakwenzeka
• Phuma xa unako
• Ukuzivocavoca ngaphandle, okanye ngefestile kwindawo yokuzivocavoca
• Yongeza i-D yakho
• Zama isibane sonyango esilula
• Yiba ngummeli wakho

Ukukhanya kwendalo okunene kubonelela ngezibonelelo ezilinganisekayo zezempilo

Ingumhlobo obalaseleyo wezithombe, indawo yokuthengisa emakhaya, kunye neyona nto iphambili kubasebenzi baseofisini: ukukhanya kwendalo.

Njengomgaqo oqhelekileyo, uninzi lwethu lunokukhetha ukuhlala ubomi bethu phantsi kobushushu belanga kunokuba phantsi kwe-buzz kunye nelitha leebhalbhu ezibengezelayo. Ngapha koko, kuvavanyo lwakutsha nje, njengoko kuchaziwe yiHarvard Business Review, ingqina ukuba ukukhanya kwendalo kuthetha ntoni kumntu oqhelekileyo.

Ngokophando lweKamva loMsebenzi, ngaphezulu kwe-1,600 yabasebenzi babeke "indawo yokukhanya kwendalo kunye neembono zangaphandle" njengomnqweno wabo wokuqala kwindawo yokusebenza.

Oku kweza ngaphezulu kwezinye izinto ezinje ngamaziko omzimba kunye nokunakekelwa kwabantwana kwindawo.

Ukuba uphakathi kwabaninzi abanqwenela ilanga elingakumbi, kuyathakazelisa ukuqaphela ukuba ukukhanya kwelanga okucocekileyo ayisiyonto intle nje yokudibanisa nokuphosa ukukhanya kwekhaya kwigunjana lakho okanye ukwenza iifoto zakho zokutya zilungele i-Insta.

Nazi izizathu zethu eziphambili zokuba sifuna ilanga ngaphakathi, kunye neengcebiso zokwenza ukuba kwenzeke.

Izibonelelo zezempilo zokukhanya kwendalo

1. Yonyusa ivithamin D

Xa lubonakaliswe kukukhanya kwelanga, ulusu luthatha ivithamin D, isondlo esibaluleke kakhulu esithintela ukulahleka kwethambo kunye nokunciphisa umngcipheko wesifo sentliziyo, ukuzuza ubunzima kunye nomhlaza ohlukeneyo.

Oko kubizwa ngokuba yi "sunshine vitamin" nako akubandlululi ngokujonga ukuba ilanga lakho ulifumana ngaphakathi okanye ngaphandle.

Intsingiselo: ukwandisa ukukhanya kwendalo apho uchitha ixesha elininzi, nokuba kusekhaya okanye kwindawo yokusebenza, kubalulekile ngokulinganayo.

2. Wards ukuvala ukudakumba kwamaxesha onyaka

Kubantu abaninzi, ekwindla lixesha elimnandi lamagqabi aqhekezayo kunye nazo zonke izinto zethambo lobusi. Ukufumana ukukhanya okungokwemvelo kangangoko kunokwenzeka kunokunceda ukugcina olu tshintsho lwemozulu.

Malunga nenani labemi, ukuwa kukhahlela ixesha loxinzelelo olunzulu olubizwa ngokuba kukuphazamiseka okwenzeka ngamaxesha athile onyaka (i-aka enkulu yoxinzelelo kunye neepateni zonyaka).

Elinye lamava okunciphisa (kodwa kubalulekile) "ublues blues."

3. Ukuphucula ukulala

Kuba impilo yengqondo kunye nokulala kuhlala kuhamba kunye, ayimangalisi into yokuba ukukhanya kwendalo kuchaphazela zombini.

Umsebenzi omncinci wabasebenzi uveze ukuba ukukhanya kokukhanya kwendalo abakufumanayo, kokukhona bebe lala ngcono.

4. Ukunciphisa ingozi kwimpilo yokukhanya kwezibane

Ixesha elininzi olichitha kumthombo wokukhanya kwendalo, ixesha elincinci oza kulichitha ekukhanyeni okungaqhelekanga kweebhalbhu ze-fluorescent.

Nangona izibane ze-fluorescent ezixineneyo zihlala zibonwa njengezikhuselekileyo, kwabanye abantu, ukubonakaliswa kukukhanya kwe-fluorescent kubonakala kunika impendulo yoxinzelelo oluphezulu.

Ngee-CFLs (iibhalbhu ezikhanyayo zecomprescent compact) njengowona mthombo uphambili wokukhanya kwemini nasemini, oku kungonyusa umngcipheko wemigraines kunye noxinzelelo lwamehlo.

(I-P.S. Broken CFL bulbs nayo inokukhupha isixa esiyingozi semekyuri, ke ukuba unabantwana abathandayo, zigcine zingafikeleleki!)

Ukufumana njani ukukhanya kwendalo ngakumbi

Ngazo zonke izibonelelo zempilo ezisemngciphekweni, ungenza ntoni ukuvumela ilanga lingene?

Izipili, izibuko, eludongeni

Nceda ukukhanya kubengezele kwigumbi elinesipili… okanye ezimbini… okanye nangaphezulu.

Ukukhanya kwelanga ngefestile kunokubonisa kwisipili, kuphosa ukukhanya phakathi kweendonga ezine.

Kufuneka ukhethe isibuko esingakanani? Isibhakabhaka - okanye, ngobuchwephesha, isilingi yakho - ngumda. Qiniseka ukuba ufumana olona phawu lubonakalayo kwaye ujonge ukubeka izipili okanye izinto zentsimbi kwindlela yemitha yelanga.

Olunye ulwazi loyilo lwangaphakathi lukwagxininisa ukongeza kwisipili ngokuhombisa ngezinto ezenziwe ngesinyithi, njengeziphatho zezibane zezobhedu okanye iisilivere zesilivere.

Bamba iidrapes

Amakhethini anokuba mhle ukujonga, kodwa ubuhle bawo buthelekiswa nezibonelelo zezempilo zokuya kwindalo.

Ukususa amakhethini anzima linyathelo elilula lokuvumela ilanga elininzi kwindawo yakho. Kwaye ukuvumela ilanga ukuba libe yi-alamu yakho kunokunceda ukubuyisela isingqisho sakho kwi-circadian kwaye uphinde uqalise umjikelo wakho wokulala.

Kodwa ukuba unenkxalabo malunga nokuba ilanga linokuchaphazela njani ulusu lwakho ngelixa usarhona, khetha ukugcina iimfama eziphakanyisiweyo imini yonke ngaphambi kokuba uzitsale ebusuku.

Faka umbala ngobulumko

Imibala ebonakalayo ayenzelwanga abahamba ngeebhayisikile kuphela. Unokuzisa iziphumo zokutsala amehlo ekhayeni lakho ngokukhetha imibala yodonga.

Ngelixa umhlophe ungowona mbala ubonakalisayo, awunyanzelekanga ukuba wenze ikhaya lakho libukeke njenge-sanatorium ukukhanyisa izinto.

Imibala esondele kumhlophe, enjenge-pastels enemibala ekhanyayo, ibonisa imitha emininzi. Ukuvalwa kwegobolondo leqanda okanye enye ipeyinti ebonakalisa ukuqaqamba kokukhanya.

Kwakhona, ungalibali owona mthombo mkhulu wobumnyama kwigumbi unokuba ngumgangatho. Fumana ityali enemibala ekhanyayo ukunceda ukukhanyisa igumbi.

Ukufumana izibonelelo xa usongeza ukukhanya akunakwenzeka

Ngamanye amaxesha ukongeza ukukhanya okungakumbi kwendalo kwimeko yakho akunakwenzeka.

Mhlawumbi ikhontrakthi yakho yokuqeshisa iyakuthintela ekuphazamiseni unyango lwefestile, okanye awunandlela yakulawula indawo yakho yegunjana.

Ngethamsanqa, sinemisebenzi emininzi elula yokuqinisekisa ukuba uvuna izibonelelo zemihla ngemihla zokukhanya kwendalo - ngaphandle kokumba isibhakabhaka esibhakabhakeni kwiofisi.

Phuma xa unako

Phuma ngaphandle kweendonga zakho ezine ngokuthatha ikhefu lakho lesidlo sasemini ngaphandle, ucofe uhambo lwakusasa ngaphambi kokuya emsebenzini, okanye uye phantsi kwipatio yakho ekupheleni kosuku.

Ukuzivocavoca ngaphandle, okanye ngefestile kwindawo yokuzivocavoca

Ukuphinda kabini impilo yakho, ixesha elingaphandle kunye nomsebenzi womzimba.

Ukuzivocavoca umzimba kuyaziwa ukuphucula imo, kwaye uphando lwakutsha nje luyayidibanisa nokwanda kwevithamini D.

Yongeza i-D yakho

Ehlabathini lonke, kuqikelelwa ukuba kusilela kwesi sondlo sibalulekileyo- nakwilizwe eli.

Thetha nogqirha wakho ukuba ukrokrela ukuba amanqanaba akho athi nkxwe apha ngezantsi, kwaye ubuze ukuba ngaba ukongezwa kunokuba kulungele wena.

Zama isibane sonyango esilula

Unyango olukhanyayo lunerekhodi eqinisekisiweyo yokunyanga iimpawu ezihamba nengxaki yokuphazamiseka kwonyaka (SAD).

Ezinye iingxelo zichaza ukuba ubuncinci busebenzayo njengemithi yokuthomalalisa uxinzelelo ekunciphiseni i-SAD. Izibane zonyango ezikhanyayo ezingaphezulu ziyafumaneka ngokulula ngobukhulu obahlukeneyo kunye nexabiso lamaxabiso- nkqu neThagethi kunye neWal-Mart ngoku bayaziphatha.

Yiba ngummeli wakho

Ukufumana ukukhanya kwendalo okungaphezulu akunakusombulula zonke iingxaki zakho kodwa kunokuyiphucula imeko yakho ngokwaneleyo ukwenza umahluko.

Ukuba ukunqongophala kokukhanya kwendalo emsebenzini kuba ngumthwalo kwimpilo yengqondo, ungoyiki ukuyizisa kumqeshi wakho. Mhlawumbi kukho isisombululo esilula sokukunceda ukuba uvuse ivithamin D yakho yemihla ngemihla, njengokuhambisa idesika yakho kufutshane nefestile.

Awusoze wazi ukuba awubuzi.

USarah Garone, NDTR, yingcali yezondlo, umbhali wezempilo ozimeleyo kunye nebhlog yokutya. Uhlala nomyeni wakhe kunye nabantwana abathathu eMesa, eArizona. Fumanana nokwabelana ngolwazi lwezempilo kunye nolwasemhlabeni kunye (ikakhulu) neendlela zokupheka ezinempilo e- Ileta yothando eya kukutya.