Iindlela ezi-8 ezivunyiweyo zeNgcali zokunciphisa uxinzelelo ngoku

Umxholo

• 1. Sela iti
• 2. Kuphephe ukutya okugayiweyo
• 3. Yitya ijinja
• 4. Yongeza ioli ye-flaxseed kwi-smoothie yakho
• 5. Phefumla nje
• 6. Khupha iplagi
• 7. Hamba
• 8. Thatha usuku lokuphumla
• Uphengululo lwe

Nanini na xa ubuza umntu ukuba baqhuba njani, kuqhelekile ukuva izinto ezimbini: "Kulungile" kwaye "Kuxakekile ... kugxininisiwe." Kuluntu lwanamhlanje, kuphantse kwafana nebheji yentlonipho-ukuziva ngathi kuninzi kwipleyiti yakho onokuthi uqhekeze nangawuphi na umzuzu.

Kodwa olo hlobo loxinzelelo alusebenzi kakuhle kuye wonke umntu. "Abanye abantu baluphatha kakuhle uxinzelelo, kodwa kwabanye lunokubenzakalisa," utshilo uMargaux J. Rathbun, ingcali yonyango lwezonyango kunye nomyili weAuthentic Self Wellness. "Uxinzelelo lunokubangela ukudinwa, iintloko ezingapheliyo, ukukruquka, ukutshintsha ukutya, ukulahleka kwenkumbulo, ukuzithemba okuphantsi, ukurhoxa, ukugaya amazinyo, nkqu nezandla ezibandayo. Zonke ezi mpawu zinokuba nefuthe elibi kakhulu kumgangatho wobomi, impilo, kwaye ekugqibeleni kungakhokelela kubomi obufutshane. " (Idibeneyo: Impilo yakho yengqondo inokuchaphazela njani ukugaya kwakho.)

Ukukunceda ukunciphisa uxinzelelo kunye nokuphucula ubomi bakho, landela ezi ngcebiso zixhaswe yingcali namhlanje.

1. Sela iti

"Iti ye-Chamomile yinto yokuphumla ethambileyo esebenza njengethambo lokuthambisa kunye nokunceda," utshilo uRathbun. "Ukuba ufumana usuku olude kwaye ungabonakali ukuzola, zenzele ikomityi entle yeti ye-chamomile kunye nobusi obongezelelweyo ukongeza izondlo." Ngelixa ukuyo, hlala kude nekofu ukuba impilo yakho yengqondo ihambile kancinci. I-Caffeine inokuba negalelo kukothuka kunye nokutshintsha kwemozulu, utshilo uRathbun, ngenxa yoko unokufuna ukubeka ecaleni iqhinga leekomityi ezintathu ngosuku de uzive ufana nawe. (Idibeneyo: Inyaniso malunga ne-Detox Tea Cleanses.)

2. Kuphephe ukutya okugayiweyo

Ukutya okucutshungulwayo okunje ngeeswidi ezingezizo, iziselo ezinxilisayo, ukutya okosiweyo, ukutya okukhawulezayo, iswekile, iimveliso zomgubo omhlophe, kunye nezinto zokulondoloza kunokubangela uxinzelelo kwinkqubo yokwetyisa, utshilo uRathbun. Endaweni yoko, kungcono ukuba ugxile kulungelelwaniso olupheleleyo, ukutya okuxineneyo okunesondlo njengoko unako. Ibhonasi: Bamba ukutya okunciphisa uxinzelelo ngexesha elizayo xa ubetha ivenkile ukuze utsale umsebenzi ophindwe kabini.

3. Yitya ijinja

Ngexesha elizayo xa uziva ucinezelekile okanye udiniwe, fikelela kwijinja-akukho nto ifana nesiqholo esincinci sokukukhathaza, utshilo uRathbun. Ngokukrakra: Ngenxa yokuba isebenza ukuphucula ukujikeleza kwegazi kunye namanqanaba eswekile yegazi, ukusebenzisa i-ginger-nokuba kungokutya okuphekiweyo kokutya okanye ijusi esempilweni-kunokunciphisa ukudinwa. (Idibeneyo: Unako kwakhona ukufumana ezi ziNzuzo zezeMpilo kwiGinger.)

4. Yongeza ioli ye-flaxseed kwi-smoothie yakho

Ioyile yeFlaxseed ifunyenwe ukunceda ukuphucula imo kunye nokukhuthaza ukusebenza kwengqondo, utshilo uRathbun, yingakho eyongeza kwi-smoothies yakhe yasekuseni. (Ngaba ufuna izimvo ze-smoothie? Zama ezi zi-8 zokupheka ngokusekelwe kwiziqhamo.) Ukongeza, ibonelela nge-omega-3 fatty acids. Jonga ibhrendi ebicinezelwe ngumgxothi obandayo, athi uRathbun ugcina zonke izondlo zomoya ozifunayo ngobuchule. Oyithandayo: IBarleans Organic Flax yeoyile.

5. Phefumla nje

UJanel Ovrut Funk, ugqirha wezidlo waseBoston obhalisiweyo kunye nebhlog yeEatWellWithJanel.com, ucebisa ngemithambo yokuphefumla ukunceda ukunciphisa uxinzelelo. Ungayenza nanini na, naphi na-xa ubambekile kwizithuthi, usebenza kwiprojekthi enkulu, okanye ulima kuluhlu olude lwezinto eziza kwenziwa, utshilo. "Ukuphefumla nzulu ngephanyazo kuyakuthoba, kwaye ngamanye amaxesha ucinga ukuba ukhupha uxinzelelo okanye iimvakalelo ezingalunganga kuyanceda." (Ezi 3 Zokuzilolonga Zokuphefumla Zokuhlangabezana Noxinzelelo zingaluncedo Ngokukodwa.)

6. Khupha iplagi

Oko kubandakanya ifowuni yakho, iKindle, ithebhulethi, ilaptop, kunye neTV. “Nangona zonke ezi ziluyilo olukhulu, zisenza sizive ngathi sisoloko siqhagamshelwa, siphendula imiyalezo kamsinya nje sakuba siyifumene, okanye sikhangela kuhlaziyo lwe-Twitter/Instagram/Pinterest/Facebook,” utshilo u-Ovrut Funk. "Nokuba ukhupha iplagi kwimizuzu engama-30 ngosuku kunokunceda ukunciphisa uxinzelelo." (Ngaba ubusazi ukuba zikhona iiperks zokuya kukhutshwa ngaphandle kokuzilolonga?)

7. Hamba

"[Ukwenza umthambo] kuvakala kuchasene nokokuba kuchasene nokuphumla, kodwa ndifumanisa ukuba ukusebenza ngokubila okumnandi kundinceda ndilale nzulu kwaye ndizive ndikhululekile ebusuku," utshilo u-Ovrut Funk. "Nokuba zolule ezimbalwa ngaphambi kokulala kunokukunceda uphumle kwaye ulale ngokukhawuleza." Unyanisile: Uphando lubonisa ukuba umthambo unokukunceda wehlise uxinzelelo, ke zama ezi zi-7 zeCardio HIIT Zokuzilolonga ezitshisa amanqatha kwaye zinciphise uxinzelelo okanye ezi 7 zeYoga zokuphola phambi kokuba ubethe hay.

8. Thatha usuku lokuphumla

Ukuthatha usuku lobuqu okanye isiqingatha sosuku kunokwenza imimangaliso ukunciphisa uxinzelelo. "Ukuzinika usuku ngamanye amaxesha-ngakumbi phakathi evekini-kunceda ukucoca igumbi lokuphumla ngempelaveki," utshilo uKatie Clark, ingcali yezidlo ebhalisiweyo eSan Diego nakwibhlogi yeFiberIstheFuture.com. "Kukangaphi uzifumana ukhwaza ukuba yonke into yenziwe ngempela-veki kwaye ngaphambi kokuba uyazi, kungoMvulo kusasa kwakhona? Ukuphumla ngamaxesha athile okanye isiqingatha sosuku kukunika ithuba lokufumana ezinye zemisebenzi yakho yobuqu kunye nemisebenzi ngaphandle indlela ukuze ukhululeke ngokwenene ngempelaveki. "

Uphengululo lwe