Jonga iziphumo kunye nendlela yokuphelisa uxinzelelo

Umxholo

• Iziphumo zoxinzelelo
• Ungalunciphisa njani uxinzelelo olunxulumene nomsebenzi
• Ungalunciphisa njani uxinzelelo lweemvakalelo

Uxinzelelo olugqithisileyo lunokukhokelela ekuzuzeni ubunzima, izilonda esiswini, utshintsho lwentliziyo kunye noxinzelelo lwegazi ngenxa yokwanda kwecortisol, eyihomoni inoxanduva lokufaka isandla ekusebenzeni kakuhle kwamajoni omzimba. Funda ngakumbi malunga nemisebenzi yehomoni kwi: Cortisol.

Ngokubanzi, uxinzelelo lubangelwa kukusebenza kakhulu, iishedyuli ezingazinzanga, imeko zokugula okanye umsebenzi omninzi, kwaye enye yeendlela eziphambili zokuphelisa uxinzelelo kukuchitha imizuzu engama-30 ngemini kwimisebenzi yokuphumla, njengokumamela umculo, ukusela ukuzola Ukuhlamba okanye ukuhamba ngokuphumla entlabathini, kuba iyanceda ukuthoba amanqanaba e-cortisol, iyayiphumlisa kwaye iyacothisa ukubetha kwentliziyo.

Nangona kunjalo, kwezinye iimeko, kunokuba yimfuneko ukuya kugqirha uthathe amayeza anceda ukunciphisa uxinzelelo, ukuqhuba iiseshoni zonyango lwengqondo ukuze ufunde iindlela zokuphumla kunye neendlela ezifanelekileyo zokulawula ixesha.

Iziphumo zoxinzelelo

Uxinzelelo kunokubangela iingxaki okanye izifo kumalungu amaninzi nakwiinkqubo, kwaye kunokubangela:

• Ukulahleka kweenwele kunye neengcingo ezincinci;
• Izikhonkwane ezibuthathaka kwaye krwada;
• Ukwanda kwesidlo kunye nokufumana ubunzima okanye ukunciphisa umzimba ngenxa yemvakalelo rhoqo yokugungxula okushushu nokuswela ukutya;
• Kunzima ukulala, ebangela ukudinwa rhoqo;

• Izifo eziqhelekileyo, ezinje ngokusuleleka kumchamo, isifo esiswini okanye umkhuhlane.

Uxinzelelo lunokukhokelela kuphuhliso lweengxaki ezinzulu ezinje ngesifo se-metabolic syndrome, njengokunyuka kwesifo seswekile, amanqanaba aphezulu e-triglycerides kunye ne-cholesterol embi okanye isifo samathumbu esikruqulayo.

Ukongeza, uxinzelelo rhoqo ekuhambeni kwexesha lunokubeka esichengeni phantse onke amalungu okanye inkqubo emzimbeni kwaye, kwiimeko ezinzima kakhulu, kunokukhokelela ekungafumani bantwana okanye ukuzibulala. Kwakhona funda ukuqaphela iimpawu zokuphazamiseka kwemithambo-luvo.

Ungalunciphisa njani uxinzelelo olunxulumene nomsebenzi

Ukunciphisa amanqanaba oxinzelelo lomsebenzi, kuya kufuneka:

• Thatha iholide minyaka le: iholide inceda ukulibala uxanduva lobomi bemihla ngemihla;
• Thatha ikhefu elincinci, eliqhelekileyo ngexesha lomsebenziukunqumama, nokuba yimizuzu emi-5, kunceda ukuphumla kwaye uququzelele ukucinga kwakho, ukwandisa imveliso kunye nenzuzo;
• Ukolula: xa usebenza, umzimba kufuneka ukhululeke kwaye ukhulule uxinzelelo. Nantsi into enokuyenza: Ukuzolula imithambo oza kuyenza emsebenzini.
• Thetha kumphathi: ngakumbi xa kukho ubunzima okanye ingxaki;
• Yahlula imisebenzi: Ukwahlulwa kwemisebenzi kunceda ukunciphisa umthwalo kumsebenzi ngamnye;

Ukongeza, ukuhlala uzibeka ezicathulweni zomnye umntu yenye yeendlela zokunciphisa ukungqubana kwezabasebenzi, yiyo loo nto kubalulekile ukuba unyamezele kwaye ulumke ukuze ukwazi ukuvavanya zonke iimeko kakuhle kwaye uqikelele ukuba kwenzeka ntoni kwimeko elungileyo kunye nendlela engathandekiyo.

Ungalunciphisa njani uxinzelelo lweemvakalelo

Ngokwesiqhelo, uxinzelelo luvela ngenxa yobunzima bokulawula ixesha phakathi kwemisebenzi yobungcali kunye noxanduva losapho kwaye, ke, eyona nto ibaluleke kakhulu ekupheliseni uxinzelelo olungaphezulu kubandakanya:

• Sebenzisa ikhalenda ukulungiselela ucwangciso lweveki, ucwangcise iveki neveki.
• Hambisa imisebenzi phakathi kwezinto ezahlukeneyo zosapho: abantwana kufuneka babandakanywe, babele imisebenzi emincinci, enjengokulala ukhuko okanye ukucoca igumbi, umzekelo;
• Gxila kwiimfuno zangoku kwaye ulibale ixesha elidlulileyo;
• Gcina imali, ukuchitha kuphela kwizinto eziyimfuneko, ukunqanda amatyala, engoyena nobangela woxinzelelo olugqithisileyo;
• Kulumkele iimeko ezibangela ukungonwabi umzekelo, ukuba iindaba kumabonwakude zibangela uxinzelelo okanye ukugcwala kwabantu kakhulu kubangela uxinzelelo kubalulekile ukuba kujongwane nezisombululo;
• Ukwenza imisebenzi yokuphumla: Ukuzinikela ubuncinci imizuzu engama-30 ngosuku kwimisebenzi yokuthomalalisa njengokumamela umculo, ukuhlamba, ukuhamba esantini okanye ukungcola okanye ukuhamba ngaphandle, kunokunceda ukunciphisa uxinzelelo.

Ukongeza, kuya kufuneka usele iti yokuzola mihla le, enjenge-chamomile okanye iSt.John's wort kwaye uphephe iziselo kunye nokutya okune-caffeine kuba ibangela ukonwaba kwenkqubo ye-nervous system ekhokelela kuxinzelelo olonyukayo.

Ukufunda indlela yokulawula uxinzelelo funda:

• Amanyathelo ama-4 okulawula iimvakalelo ezingalunganga
• Indlela yokulawula i-tachycardia