Izizathu ezili-12 oziva udiniwe ngalo lonke ixesha kunye nento omawuyenze ngayo

Umxholo

• 1. Ukutya
• 2. Ukunqongophala kweVitamin
• 3. Ukungalali ngokwaneleyo
• 4. Ukutyeba kakhulu
• 5. Ukuhlala nje kuphela
• 6. Uxinzelelo
• 7. Ukudakumba
• 8. Iingxaki zokulala
• 9. Isifo sokudinwa okungapheliyo
• 10. Fibromyalgia
• 11. Amayeza
• 12. Iswekile
• Yise kude

Uninzi lwabantu alunakuthatha ukulala emini njengento enkulu. Ixesha elininzi, ayisiyiyo. Kodwa ukuba ukulala kwakho kuyaqhubeka kwaye kungena kwindlela yobomi bakho bemihla ngemihla, isenokuba lixesha lokuba ubone ugqirha.

Zininzi izinto ezinokubangela ukulala kwakho. Kungenzeka ukuba awufumani ukulala ngokwaneleyo ngenxa yengxaki yezempilo, njenge-apnea yokulala okanye i-narcolepsy. Ugqirha wakho unokukunceda uqonde unobangela wokudinwa kwakho nendlela yokulawula.

Nazi izizathu ezili-12 zokuba ungaziva udiniwe ngalo lonke ixesha.

1. Ukutya

Ukuba unomdla wokunqumla ukutya, ungeke ufumane iikhalori ozifunayo ukuze ugcine amandla akho. Izithuba ezide phakathi kokutya zinokubangela ukuba iswekile yegazi lakho yehle, kunciphise amandla akho.

Kubalulekile ukuba ungatsiqi izidlo. Ngapha koko, kuya kufuneka utye ukutya okunyusa amandla phakathi kokutya, ngakumbi xa uqala ukuziva udangele. Izinketho zokutya okunempilo zibandakanya iibhanana, ibhotolo yamandongomane, izitya zokutya okuziinkozo, imivalo yeeprotein, iziqhamo ezomisiweyo kunye neenathi.

2. Ukunqongophala kweVitamin

Ukudinwa ngalo lonke ixesha nako kungangumqondiso wokusilela kweevithamini. Oku kunokubandakanya amanqanaba asezantsi evithamini D, ivithamin B-12, isinyithi, i-magnesium, okanye i-potassium. Uvavanyo lwegazi oluqhelekileyo lunokunceda ekuchongeni ukusilela.

Ugqirha wakho unokucebisa ukuba uthathe izongezo. Unokwandisa ukutya kwakho ukutya okuthile ukulungisa ukusilela ngokwendalo. Umzekelo, ukutya ii-clams, inyama yenkomo kunye nesibindi kunokuguqula ukusilela kwe-B-12.

3. Ukungalali ngokwaneleyo

Ukuhamba ebusuku kunokuthatha amandla kwinqanaba lakho lamandla. Uninzi lwabantu abadala ludinga ukulala iiyure ezisixhenxe ukuya kwezisixhenxe ubusuku ngabunye. Ukuba unesiqhelo sokuhlala kude kube sebusuku, uzibeka emngciphekweni wokungalali ngokwaneleyo.

Ziqhelise iindlela zokulala ezingcono ukonyusa amandla akho. Lala kwangoko kwaye uthathe amanyathelo okuphucula umgangatho wokulala kwakho. Lala kwigumbi elimnyama, elizolileyo, nelitofotofo. Gwema imisebenzi evuselelayo ngaphambi kokulala, njengokuzilolonga nokubukela iTV.

Ukuba ubuthongo bakho abuphucuki ngokuzikhathalela, thetha nogqirha wakho. Ungadinga uncedo lokuyalelwa ngugqirha okanye isifundo sokulala.

4. Ukutyeba kakhulu

Ukutyeba kakhulu kunokubangela nokudinwa. Ubunzima obuthweleyo, kokukhona umzimba wakho kufuneka usebenze ukugqibezela imisebenzi yemihla ngemihla njengokunyuka izinyuko okanye ukucoca.

Yiza nesicwangciso sokunciphisa umzimba kunye nokuphucula inqanaba lamandla akho. Qala ngemisebenzi elula njengokuhamba okanye ukuqubha, kwaye ngokuthe ngcembe unyuse amandla njengoko amandla akho evumela. Yitya iziqhamo, imifuno kunye neenkozo ezininzi. Ukunciphisa ukutya kwakho iswekile, ukutya okungenamsoco kunye nokutya okunamafutha.

5. Ukuhlala nje kuphela

Umsebenzi womzimba unokunyusa nenqanaba lamandla akho. Ukuhlala uhleli, kwelinye icala, kunokukushiya uziva udiniwe kwaye ulele.

Kwisifundo esinye, abaphandi baphande ngendlela yokuphila ngokungasebenzi kunye nokuhlala phantsi nefuthe kwiimvakalelo zokudinwa kwabasetyhini. Amashumi asixhenxe anesithathu amabhinqa afakiwe kolu phando. Ezinye zeendlela zokuphila kwabasetyhini zadibana neengcebiso zomsebenzi womzimba, ngelixa ezinye zazingasebenzi ngokwasemzimbeni.

Ngokweziphumo, abafazi abangaphantsi kangako ababenendawo yokudinwa ephantsi. Oku kuxhasa umbono wokuba ukonyuka kwemisebenzi yomzimba inegalelo kumandla ngakumbi kunye namandla.

6. Uxinzelelo

Uxinzelelo olungapheliyo lunokubangela iintloko, uxinzelelo lwemisipha, iingxaki zesisu kunye nokudinwa.

Xa uphantsi koxinzelelo, umzimba wakho uya kwimilo yokulwa okanye yokubaleka. Oku kubangela ukwanda kwe-cortisol kunye ne-adrenaline, elungiselela umzimba wakho ukujongana neemeko ezinjalo. Kwiidosi ezincinci, le mpendulo ikhuselekile. Kwimeko yoxinzelelo olungapheliyo okanye oluqhubekayo, kuthatha umthwalo kwimithombo yomzimba wakho, ukushiya uzive uphelelwe ngamandla.

Ukufunda indlela yokulawula uxinzelelo kunokuphucula amandla akho. Qala ngokumisela ukusikelwa umda, ukudala iinjongo eziyinyani, kunye nokuziqhelanisa notshintsho kwiipateni zakho zokucinga. Ukuphefumla nzulu kunye nokucamngca kunokukunceda uhlale uzolile kwiimeko zoxinzelelo.

7. Ukudakumba

Xa uziva udandathekile, ukunqongophala kwamandla kunye nokudinwa kunokulandela. Ukuba unengxaki yoxinzelelo, thetha nogqirha wakho kwaye nixoxe ngeendlela zonyango.

Ugqirha wakho unokumisela i-anti-depressant okanye iyeza lokuthintela uxinzelelo. Unokufumana uncedo ngengcebiso yezempilo yengqondo. Ukunyanga ngokuziphatha luhlobo lonyango olunceda ukulungisa iindlela zokucinga ezingalunganga ezikhokelela kwisimo esingathandekiyo kunye noxinzelelo.

8. Iingxaki zokulala

Ingxaki yokulala ngamanye amaxesha ingunobangela wokudinwa. Ukuba inqanaba lakho lamandla aliphucukanga emva kweeveki ezimbalwa, okanye emva kokwenza utshintsho kwindlela efanelekileyo yokuphila, thetha nogqirha wakho. Kuya kufuneka ukuba ubonane nengcali yokulala.

Ingxaki yokulala efana ne-apnea yokulala ingabangela ukukhathala kwakho. I-apnea yokulala kuxa ukuphefumla kwakho kuphumla xa ulele. Ngenxa yoko, ingqondo nomzimba wakho azifumani oksijini yaneleyo ebusuku. Oku kunokukhokelela ekukhathaleni kwemini.

I-apnea yokulala yimeko embi. Ingabangela uxinzelelo lwegazi oluphezulu, uxinzelelo olubi, kwaye ikhokelele ekubethweni sisifo okanye isifo sentliziyo. Unyango lubandakanya ukusebenzisa umatshini we-CPAP okanye isixhobo somlomo ukugcina umoya ophezulu uvulekile ngelixa ulele.

9. Isifo sokudinwa okungapheliyo

Unokuziva udiniwe lonke ixesha ukuba unesifo esinganyangekiyo. Le meko ibangela ukudinwa okugqithisileyo okungaphuculiyo ngokulala. Unobangela wayo awaziwa.

Akukho vavanyo lokuqinisekisa ukudinwa okungapheliyo. Ugqirha wakho kufuneka akhuphe ezinye iingxaki zempilo ngaphambi kokuba afumane isifo. Unyango lubandakanya ukufunda indlela yokuphila ngaphakathi kwemida yakho yomzimba okanye ukuhamba ngokwakho. Ukuzilolonga ngokuphakathi kunokukunceda uzive ungcono kwaye wandise amandla akho.

10. Fibromyalgia

I-Fibromyalgia ibangela iintlungu zemisipha kunye nokuthamba. Le meko ichaphazela izihlunu kunye nezicubu ezithambileyo, kodwa inokubangela nokudinwa. Ngenxa yentlungu, abanye abantu abanesi sifo abakwazi ukulala ebusuku. Oku kunokukhokelela ekulaleni nasemini nokudinwa.

Ukuthatha i-reliever ye-counter-the-counter kunokunceda ukuphucula intlungu nokulala. Abanye abantu baye baneziphumo ezilungileyo ngokuchasene noxinzelelo, kunye nonyango lomzimba kunye nokuzilolonga.

11. Amayeza

Ngamanye amaxesha, amayeza anokukwenza uzive udiniwe ngalo lonke ixesha. Cinga emva kokuba uqala ukubona ukulala emini. Ngaba oku kwakujikeleze ixesha lokuqalisa kwakho iyeza elitsha?

Jonga iilebhile zamachiza ukuze ubone ukuba ukudinwa sisiphumo esibi na. Ukuba kunjalo, thetha nogqirha wakho. Banokukwazi ukumisela elinye iyeza, okanye ukunciphisa idosi yakho.

12. Iswekile

Ukuziva udiniwe lonke ixesha kunokuba luphawu lwesifo seswekile. Xa unesifo seswekile, umzimba wakho awenzi insulini eyaneleyo. Oku kunokubangela iswekile ephezulu yegazi, enokuchaphazela uxinzelelo lwakho kwaye ikushiye uzive udiniwe kwaye unomsindo.

Yiya kugqirha nakuphi na ukudinwa okungachazwanga okungaphuculiyo. Gcina ukhumbula ukuba ukudinwa kunokuba luphawu lwezinye iimeko zonyango ezinjengesifo sentliziyo kunye nomhlaza.

Yise kude

Ezinye iintsuku ziyadinisa kunezinye. Kubalulekile ukuba uqaphele ubuthongo obuqhelekileyo ekudinweni kakhulu.

Kwiimeko ezininzi, ukulala kakhulu kunokulungiswa kunye notshintsho kwindlela yokuphila. Ukuba uziva uphelelwe ngamandla emva kokuzama ukulawula ukudinwa kwakho wedwa, thetha nogqirha wakho. Unokuba nengxaki yokulala okanye enye imeko yonyango efuna ukuhoywa.