Izibonelelo ezili-13 zokuSebenza ekuseni

Umxholo

• Izibonelelo
• 1. Zimbalwa iziphazamiso
• 2. Betha ubushushu
• 3. Ukukhetha ukutya okunempilo
• 4. Ukwanda kokuphaphama
• 5. Amandla ngokubanzi
• 6. Ukugxila okungcono
• 7. Isimo esingcono
• 8. Ukuxhasa ukunciphisa umzimba
• 9. Ukulawula ukutya
• 10. Ukwanda komsebenzi ngokubanzi
• 11. Ulawulo lweswekile yegazi
• 12. Ulawulo lwexinzelelo lwegazi
• 13. Ukuphucula ubuthongo
• Ngaba ufanele utye ngaphambili?
• Morning vs ngokuhlwa
• Iingcebiso zokuqalisa
• Umgca wezantsi

Xa kuziwa ekuzilolongeni, elona xesha lilungileyo lokungena kwiseshoni yokuzilolonga yinto onokuyenza rhoqo. Wonke umntu wahlukile. Ixesha "elilungileyo" lixhomekeke kwizinto ezifana nokhetho lwakho, indlela ophila ngayo, kunye nomzimba.

Ngelixa kungekho bungakanani-bento-yonke impendulo, ukusebenza kusasa kusenezibonelelo ezithile. Makhe sijonge kwizinto ezinokubakho zeseshoni yokubila kwangoko.

Izibonelelo

Ukuba ubiyele malunga nokuqala uqeqesho lwakusasa, jonga ezi zibonelelo zilandelayo.

1. Zimbalwa iziphazamiso

Ukusebenza kwasekuseni kuthetha ukuba awunazinto ziphazamisayo. Xa uqala ukuvuka, khange uqalise ukujongana noluhlu lwezinto oza kuzenza zosuku. Kukwanqabile ukuba ufumane iifowuni, imiyalezo ebhaliweyo kunye nee-imeyile.

Ngeziphazamiso ezimbalwa, kunokwenzeka ukuba ulandele ukuzilolonga kwakho.

2. Betha ubushushu

Ehlotyeni, ukusebenza ekuseni kuya kuziva ukhululekile, njengoko elona candelo lishushu lomhla li-10 ukuya kweye-3 emva kwemini. Kuyacetyiswa ukuthintela ukuzilolonga ngaphandle ngeli xesha.

Ukuba ukhetha imisebenzi yangaphandle, kungcono ukusebenza ekuseni, ngakumbi kwiintsuku ezishushu kakhulu.

3. Ukukhetha ukutya okunempilo

Ukuzivocavoca kwasekuseni kunokuseta ithoni yosuku olusempilweni.

Kuphononongo lwango-2018 olupapashwe kwi, i-2,680 yabafundi beekholeji abagqibe inkqubo yeeveki ezili-15 yokuzilolonga. Veki nganye ibandakanya iiseshoni ezintathu zemizuzu engama-30 ye-cardio.

Abafundi abakhange babuzwe ukuba batshintshe indlela abatya ngayo. Nangona kunjalo, abo babambelela kule nkqubo bakhetha ukutya okunempilo, njengokutya inyama ebomvu ebomvu kunye nokutya okuthosiweyo.

Ngelixa isifundo singakhange sivavanye elona xesha lilungileyo lokwenza umthambo, iziphumo zibonisa ukuba umthambo ungakhuthaza njani ukutya okusempilweni. Ukusebenza kwangethuba kunokukukhuthaza ukuba wenze ukhetho olusempilweni ngalo lonke usuku.

4. Ukwanda kokuphaphama

Ukuzivocavoca kusasa kunokuba ngumdlalo ongcono wokuguquguquka komzimba wakho wehomoni.

ICortisol yincindi yedlala ekugcina uphaphile kwaye ulumkile. Ihlala ibizwa ngokuba yihormone yoxinzelelo, kodwa ibangela iingxaki xa kuninzi okanye kuncinci kuyo.

Ngokwesiqhelo, i-cortisol inyuka kusasa kwaye yehle ngokuhlwa. Ifikelela incopho yayo malunga ne-8 kusasa.

Ukuba unesingqisho se-circadian esempilweni, umzimba wakho unokuba nomdla wokuzilolonga ngeli xesha.

5. Amandla ngokubanzi

Ukuzilolonga rhoqo kubaluleke kakhulu ekunyuseni amandla kunye nokunciphisa ukudinwa. Xa usebenza, ioksijini kunye nezakhamzimba ziya entliziyweni nakwimiphunga. Oku kuphucula inkqubo yakho yentliziyo, unyamezelo, kunye namandla onke.

Ngokuzilolonga kwangethuba, unokuziva womelele ngakumbi imini yonke.

6. Ukugxila okungcono

Umsebenzi womzimba uphucula ukujolisa kunye noxinzelelo, nokuba uyenza nini. Kodwa ukuba unengxaki yokujonga emini, ukuzilolonga kwasekuseni kunokuba yitikiti nje.

Isifundo se-2019 esipapashwe kwiJenali yaseBritane yezeMidlalo yezeMidlalo sifumanise ukuba umthambo wakusasa uphucula ukujonga, ukufunda nokubona, kunye nokwenza izigqibo.

Kwisifundo, abathathi-nxaxheba bagqibe umjikelo weeyure eziyi-8 zeentsuku zokuhlala ixesha elide kunye nangaphandle kwemizuzu engama-30 yokuhamba ngentsasa kwitreadmill. Ngezinye iintsuku, bathathe ikhefu lokuhamba ngemizuzu emi-3 rhoqo kwimizuzu engama-30.

Iintsuku zokuzilolonga kwasekuseni zinxulunyaniswa nokuqonda okungcono imini yonke, ngakumbi xa zidityaniswe ngekhefu eliqhelekileyo.

7. Isimo esingcono

Ukuzivocavoca umzimba kuyindlela yendalo yokunyanga uxinzelelo. Ngexesha lokuzilolonga, ingqondo yakho yenza ii-endorphins ezingaphezulu, ii-neurotransmitters "zokuziva ulungile" ngasemva kwembaleki ephezulu. Iphinda kabini njengokuphazamiseka kwiingcinga ezixhalabisayo.

Ukuzivocavoca kusasa yindlela elungileyo yokuqalisa usuku kwinqaku elincumisayo. Uya kuziva uluvo lokwenza, ukukunika umbono wethemba losuku.

8. Ukuxhasa ukunciphisa umzimba

Ukusebenza kwangoko kunokuba kokona kulungileyo ukunciphisa umzimba, ngokophando oluncinci luka-2015 olupapashwe kwi.

Kwisifundo, abafana abali-10 bazilolonge kusasa, emva kwemini, nangokuhlwa kwiiseshoni ezahlukeneyo. Abaphandi bafumanisa ukuba ukutshiswa kwamafutha iiyure ezingama-24 kwakuphezulu xa bezilolonga kusasa ngaphambi kwesidlo sakusasa.

Ukuba ujonge ukunciphisa umzimba, ukuzivocavoca kusasa kunganceda.

9. Ukulawula ukutya

Ngokubanzi, umthambo uyanceda ekulawuleni ukutya kwakho ngokunciphisa i-ghrelin, ihormone yendlala. Yonyusa iihomoni zesatiety, njenge-peptide YY kunye ne-glucagon-efana ne-peptide-1.

Nangona kunjalo, ukusebenza kusasa kunokulawula ukutya kwakho ngakumbi.

Kuphononongo luka-2012 olupapashwe ngo, abafazi abangama-35 bahamba ngetreadmill kangangemizuzu engama-45 kusasa. Emva koko, abaphandi balinganisa amaza obuchopho babafazi njengoko babejonga iifoto zeentyatyambo (ulawulo) kunye nokutya.

Kwiveki kamva, le nkqubo yaphindwa ngaphandle kokuzilolonga kusasa. Abaphandi bafumanisa ukuba ubuchopho babasetyhini babenempendulo eyomeleleyo kwiifoto zokutya xa khange umthambo kusasa.

Oku kuphakamisa ukuba ukusebenza kusasa kungaphucula indlela ingqondo yakho ephendula ngayo kukutya.

10. Ukwanda komsebenzi ngokubanzi

Iimfuno zokuzivocavoca kwangethuba aziyeki kusasa. Ngokophando olunye luka-2012 kulo, imithambo yentsasa inxulunyaniswa nentshukumo engaphaya kwemini.

Emva kokuhamba imizuzu engama-45 kusasa, abathathi-nxaxheba babonisa ukwanda kwemithambo yomzimba ngaphezulu kweeyure ezingama-24 ezizayo.

Ukuba uzama ukuhlala kwindlela yokuphila esebenzayo, ukuzivocavoca kusasa kunokunceda.

11. Ulawulo lweswekile yegazi

Umsebenzi womzimba yinxalenye ebalulekileyo yokulawula uhlobo lweswekile 1 (T1DM). Kodwa kubantu abane-T1DM, kunokuba ngumceli mngeni ekusebenzeni. Ukuzivocavoca kubeka umngcipheko wehypoglycemia, okanye iswekile esezantsi yegazi.

Uphononongo luka-2015 olupapashwe kufunyenwe ukuba umthambo wakusasa uthoba umngcipheko. Kolu phando, abantu abadala abangama-35 abane-T1DM benze iiseshoni ezimbini ezahlukileyo zokuziqhelanisa nokusebenza ekuseni.

Xa kuthelekiswa neeseshoni zasemva kwemini, ukuzilolonga ekuseni kubonise umngcipheko osezantsi weziganeko ze-hypoglycemic emva komsebenzi.

Abaphandi bacinga ukuba icortisol inokuba iyadlala. Ngaphandle kokonyusa ukuphaphama, icortisol ikwanceda ukulawula iswekile yegazi. Amanqanaba asezantsi, awenzeka kamva emini, angenza kube lula kwi-hypoglycemia ukuphuhlisa.

12. Ulawulo lwexinzelelo lwegazi

E-United States, unoxinzelelo lwegazi, okanye uxinzelelo lwegazi oluphezulu. Umsebenzi womzimba yenye yeendlela ezilungileyo zokulawula uxinzelelo lwegazi. Kodwa ngokophononongo oluncinci lowama-2014 olupapashwe ngo, ukuzilolonga kusasa kungangoyena ndoqo.

Ngaphezulu kweeseshoni ezintathu ezahlukileyo, abantu abadala abangama-20 abaxinzelelekileyo besebenzisa i-treadmill ngo-7 kusasa, ngo-1 emva kwemini, nangentsimbi yesi-7 emva kwemini. Abathathi-nxaxheba banxibe isixhobo sonyango esweni ukuphendula koxinzelelo lwegazi.

Abaphandi bafumanise ukuba olona tshintsho lwegazi luxhaphake kakhulu lwenzekile ngeentsuku ze-7 zokuzilolonga.

13. Ukuphucula ubuthongo

Ukufumana ukuzilolonga kwangoko kunokuba yile nto uyifunayo ukuze uphumle kakuhle ebusuku. Isifundo esifanayo sika-2014 sabonisa ukuba abantu abadala balala ngcono kwiintsuku abazilolonge ngazo ngo-7 kusasa.

Emva kokuzilolonga kusasa, abathathi-nxaxheba bachitha ixesha elininzi ebuthongweni obunzulu kwaye baba namava okuvuka kancinci ebusuku. Kubathathe nexesha elincinci ukulala.

Ukuzivocavoca ngaphandle ekuseni kubonelela ngakumbi ngezinto ezinxulumene nokulala. Ukukhanya kancinci emini kunokunceda ukunyusa amanqanaba e-melatonin ebusuku.

Ngaba ufanele utye ngaphambili?

Ngelixa usebenza phambi kokuba isidlo sakusasa sibe neenzuzo ezithile, kubalulekile ukuzinzisa iswekile yegazi ngaphambi kokuzilolonga. Ngaphandle koko, umzimba wakho uya kuba nexesha elinzima lokusebenzisa amandla akho omzimba.

Ngaphambi kokuzivocavoca kwasekuseni, yitya isidlo esilula esityebileyo kwii-carbs kunye neeprotein. Ezi zondlo ziya kunika amandla kwaye ziqalise imisipha yakho yokwenza umthambo.

Izidlo ezifanelekileyo ngaphambi kokuzivocavoca zibandakanya:

• banana nebhotolo yamandongomane
• i-oatmeal enobisi lwe-almond kunye namajikijolo
• Iyogathi yamaGrike eneeapile

Yitya oku kutya iyure enye ukuya kwezintathu phambi kokuba usebenze. Kuya kufuneka ulinge ukuze ubone ukuba leliphi ixesha elisebenza ngcono kuwe.

Emva kokuzilolonga, kuyakufuneka ugcwalise iivenkile zomzimba wakho kunye neeprotein. Ngaphakathi kwimizuzu eli-15 yokuzilolonga, yonwabela ukutya emva kokuzilolonga, njenge:

• isandwich yeswekile enesonka sengqolowa kunye nemifuno
• i-smoothie kunye neprotheni powder kunye neziqhamo
• Iyogathi yamaGrike namaqunube

Ungalibali ukusela amanzi amaninzi ngaphambi, ngexesha, nasemva kokuzilolonga.

Morning vs ngokuhlwa

Ngokubanzi, ukusebenza ekuseni kungcono kuba kulula ukuzibophelela kunye nokwenza ngaphambi kokuba uxanduva losuku lube sendleleni.

Ngokuhlwa, abantu abaninzi baziva bediniwe emva komsebenzi okanye ukuphuma kwesikolo. Kunokuba nzima ukufumana inkuthazo okanye ixesha lokuzilolonga. Ukusebenza ebusuku nako kunokunyusa amandla, kwenze ukuba kube nzima ukulala.

Kodwa oko akuthethi ukuba ukusebenza ngokuhlwa akunazibonelelo. Izibonelelo ezinokubakho zibandakanya:

• Ubushushu bomzimba obuphakamileyo. Ubushushu bomzimba wakho buphezulu nge-4 ukuya kwi-5 ntambama Oku kulungile kuba izihlunu zakho sele zishushu.
• Ukwanda kwamandla kunye nokunyamezela. Xa kuthelekiswa kusasa, amandla akho kunye nonyamezelo luphezulu emva kwemini.
• Abahlobo abangakumbi bokuzilolonga. Kungaba lula ukufumana amaqabane omsebenzi kamva emini.
• Uxinzelelo loxinzelelo. Emva kosuku olude, ukuzilolonga kunokukunceda uziphumze kwaye uxinzelele uxinzelelo.

Kwakhona, amaxesha ahlukeneyo emini anokulunga kwiindidi ezahlukeneyo zokuzilolonga. Umzekelo, udidi olunamandla lokujikeleza lunokulunga kusasa, ngelixa inkqubo yokuphumla yeyoga inokuba yinto efanelekileyo ebusuku.

Kuhlala kukulungele ukuzilolonga ngexesha losuku elisebenzela wena. Ukuzilolonga rhoqo nangaliphi na ixesha losuku kubhetele kunokusebenza ngokungangqalanga kwasekuseni.

Iingcebiso zokuqalisa

Ngexesha kunye nomonde, ungaqala inkqubo yakho yakusasa yokuzilolonga. Nantsi indlela yokwenza ukuba kwenzeke:

• Lala kamnandi. Ukuphumla okuhle ebusuku kubalulekile ukuvuka kwangoko. Cwangcisa iiyure ezisixhenxe ukuya kwezisibhozo zokulala.
• Lungelelanisa kancinci ixesha lakho lokuzilolonga. Endaweni yokutsiba ukuya ku-6 wokuzilolonga, cotha ixesha lakho lokuzilolonga ngaphambili nangaphambili.
• Lungisa izixhobo zakho zokuzilolonga. Ngaphambi kokuba ulale, setha iimpahla zakho zokuzivocavoca, iiteki kunye nezinye izinto ezinokuzilolonga.
• Yenza isidlo sakusasa kwangaphambili. Lungiselela isidlo saphambi kokuzilolonga kubusuku obungaphambili.
• Dibana nomhlobo wokuzilolonga. Ukwenza izicwangciso kunye nomhlobo yindlela efanelekileyo yokuzibamba uxanduva.
• Yenza umthambo owonwabelayo. Zama imithambo entsha kwaye ubone eyona nto uyithandayo. Xa ukonwabela ngokwenene ukuzilolonga, kuya kuba lula ukuphuma ebhedini.

Umgca wezantsi

Ukuba ujonge ukuqala inkqubo yokomelela komzimba, jonga ukusebenza kusasa. Ukuzivocavoca kwangoko kuya kukunceda uqale usuku ngamandla ngakumbi, ukugxila kunye nethemba. Kwaye, emva kokuzilolonga kwasekuseni, kunokwenzeka ukuba utye usempilweni kwaye uthi uyasebenza kulo lonke usuku.

Ngaphandle kwezi zibonelelo, akukho xesha "lilungileyo" lokuzilolonga. Elona xesha lilungileyo lelinye wena unokubambelela kwixesha elide.