Ukudla ngokumelene nokucindezeleka
 

Ngokusho kwe-BBC, ngo-2012, ingcindezi kwakuyisizathu esikhulu sokungabikho kwabasebenzi ezindaweni zabo zokusebenza e-UK. Lokhu akuthintanga nje kuphela umsebenzi wamabhizinisi ngamanye, kodwa nenhlalakahle yezwe lonke. Ngemuva kwakho konke, izinsuku zokugula zimbiza u- £ 14 billion minyaka yonke. Ngakho-ke, umbuzo wokukhuthaza umphakathi onempilo nojabule umile lapha.

Ngaphezu kwalokho, izibalo zikhombise nokuthi cishe ama-90% wabantu base-US bahlala bechayeka ekucindezelekeni okukhulu. Ngaphezu kwalokho, ingxenye yesithathu yabo ibhekana nezimo ezicindezelayo nsuku zonke, kanti okunye - izikhathi ezingu-1-2 ngesonto. Ngaphezu kwalokho, i-75-90% yazo zonke iziguli ezifuna usizo kodokotela zinezimpawu zezifo ezinjalo ezibangelwe ukucindezela.

Ngokuqondene neRussia, azikho izibalo eziqondile ngomthelela wokucindezeleka okwamanje. Kodwa-ke, ngokuya ngokulinganisela okulinganiselwe, okungenani ama-70% amaRussia adalulwa kuwo. Kodwa-ke, akubona bonke abazi ngemiphumela okuba nayo esimweni sabo sengqondo, sempilo, kanye nobudlelwano bomndeni.

Yize… Njengokuzwakala kuyindida, kunezici ezinhle zokucindezeleka. Ngemuva kwakho konke, nguyena oshukumisela umuntu ukuthi azibekele futhi afinyelele imigomo emisha futhi anqobe izindawo eziphakeme.

 

I-Physiology yengcindezi

Lapho umuntu ehlangabezana nengcindezi, i-adrenocorticotropic hormone ikhiqizwa emzimbeni wakhe. Inikeza ukuhamba kwamandla angeziwe, ngaleyo ndlela ilungiselela umuntu izilingo. Ososayensi babiza le nqubo ngokuthi “indlela yokulwa noma yokundiza.” Ngamanye amagama, ngemuva kokuthola isiginali mayelana nenkinga eseduze, umuntu unikezwa amandla okuyixazulula "ngokwamukela impi", noma ukuyigwema ngokubaleka ngokoqobo.

Kodwa-ke, inkinga ukuthi indlela enjalo yokuphuma esimweni esinzima yayamukelekile eminyakeni engama-200 edlule. Namuhla, kunzima ukucabanga ngesisebenzi okuthi, ngemuva kokushaywa ngabaphathi baso, ngokushesha sishaye isiginesha yaso kwenye indawo noma sinyamalale ngokuphelele. Ngempela, umphakathi wanamuhla unemithetho namasiko awo. Futhi akufanele zinganakwa.

Noma kunjalo, njengeminyaka engama-200 eyedlule, umzimba uyaqhubeka nokukhiqiza i-adrenocorticotropic hormone. Kepha, ngokuhlala engafunwanga, umlimaza ngokungazi. Okokuqala, kuthinteka umgudu wamathumbu nohlelo lwezinhliziyo. Kuvela izilonda, izinkinga zenhliziyo nomfutho wegazi ophezulu. Ukuqhubeka okuningi. Kepha lapha konke kuya ngesimo sempilo yomuntu.

Ukudla okunomsoco nokucindezeleka

Enye yezindlela eziyisisekelo zokuqeda ukucindezeleka ukucabanga kabusha ukudla kwakho. Ngaphezu kwalokho, phakathi nalesi sikhathi, kubalulekile hhayi kuphela ukuqinisekisa ukutholakala kwazo zonke izinto ezidingekayo, njengalokho, kunoma yisiphi isifo. Into esemqoka ukufaka ekudleni kwakho lokho kudla okungasiza umzimba ukuba uphile ezimeni ezinzima, kubuyise ukukhanya nomoya omuhle, futhi kukwenzele ukulahleka kwe-serotonin. Ukuntuleka kwayo okuvame ukuholela ekucindezelekeni.

Ukudla okuphezulu okungu-10 okusiza ukulwa nengcindezi

Amantongomane. Ama-cashews, ama-pistachio, ama-alimondi, amantongomane, noma amakinati asebenza kahle. Ziqukethe i-magnesium ne-folic acid. Abagcini ngokuvikela uhlelo lwezinzwa ekucindezelekeni, kepha futhi basiza umzimba ukuthi ukunqobe. Futhi ama-alimondi nawo ngokwawo abize izakhiwo ze-antioxidant. Iqukethe amavithamini B2, E ne-zinc. Babambe iqhaza ekukhiqizeni i-serotonin futhi basiza ekunciphiseni imiphumela yengcindezi.

Itiye eliluhlaza. Iqukethe i-amino acid ekhethekile - i-theanine. Isusa imizwa yokukhathazeka futhi ithuthukise ukulala. Ngakho-ke, abathandi balesi siphuzo, okokuqala, abacindezelekile kangako. Futhi, okwesibili, babuyisa ngokushesha isimo sabo sengqondo.

Izinhlamvu eziphelele, isinkwa esimhlophe, i-oatmeal, namanye ama-carbohydrate ayinkimbinkimbi. Zikhuthaza ukukhiqizwa kwe-serotonin. Futhi zigaywa kancane kancane. Ngakho-ke, umzimba uthola izinqolobane ezinhle zale nto futhi ulwa ngempumelelo nokucindezeleka. Futhi ngokufana, kubuye kujwayelekile amazinga kashukela egazini.

AmaBlueberries nezithelo ezisawolintshi. Ziqukethe uvithamini C kanye ne-antioxidant anthocyanin ukusiza ukulwa nokucindezeleka. Futhi ne-fiber. Ngemuva kwakho konke, imvamisa isimo esicindezelayo sihambisana nokuqunjelwa kanye ne-colic, futhi uyakwazi ukubakhulula.

I-Asparagus ne-broccoli. Bacebile ngamavithamini B ne-folic acid, esiza umuntu ukuthi alondoloze ukuzola.

Ushokoledi omnyama. Iqukethe ama-flavonoid avumela ubuchopho ukuba bukhululeke. Ucwaningo lukhombisile ukuthi abantu abadla njalo lo mkhiqizo banamazinga aphansi e-cortisol emizimbeni yabo. Le hormone ikhiqizwa nangesikhathi sokuxineka futhi iba nomthelela omubi kuwo wonke umzimba.

Izinhlanzi ezinamafutha. Isibonelo, i-salmon noma i-tuna. Iqukethe i-omega-3 fatty acids, elawula izinga le-cortisol egazini futhi iqede ukungezwani kwezinzwa.

Ukwatapheya. Bacebile ku-vitamin B, onomphumela omuhle ekusebenzeni kwesistimu yezinzwa, esiza umuntu ukuba akhululeke futhi ehlise umoya.

Imbewu ye-sunflower. Okokuqala, zisiza ekwehliseni ingcindezi, ethi inyuke ngokuxineka, futhi okwesibili, ukuyisusa ngokushesha.

Igalikuni. Iqukethe i-tryptophan, ekhuthaza ukukhiqizwa kwe-serotonin.

Iyiphi enye indlela yokubalekela ukucindezeleka

Ekuqaleni, kufanelekile ukungena kwezemidlalo. Noma yini oyithandayo izokwenza: ukugijima, ukuhamba, ukubhukuda, ukugwedla, imidlalo yeqembu, i-yoga, ukuqina komzimba noma ukudansa. Kubalulekile ukuhambisa, kepha akunandaba ukuthi kanjani. Isikhathi esihle sokuqeqesha siyigamu lehora. Izokuvumela ukuthi unciphise ukucindezeleka, uthuthukise ukusebenza kwenhliziyo, wehlise isisindo futhi uthuthukise imizwa ngokumane ubangele ukusabela komzimba “kumshini wokulwa noma wendiza.”

Okwesibili, ahleke ngenhliziyo. Ngokuya ngemiphumela yocwaningo, ngaphezu kokusiza ekulweni nengcindezi, ukuhleka kupholisa nobuhlungu, kwandisa amasosha omzimba, kudambise ukungezwani kwemizwa, kuthuthukise ukusebenza kwezitho zangaphakathi, futhi kuvuse ukukhululwa kwama-endorphin, anomthelela omuhle ebuchosheni .

Okwesithathu, wenqaba:

  • Itiye elimnyama, ikhofi, i-cola neziphuzo zamandla, njengoba ziqukethe i-caffeine. Kujabulisa isimiso sezinzwa futhi kukuncishe ubuthongo.
  • Amaswidi - umphumela kashukela emzimbeni ufana nomphumela we-caffeine;
  • Utshwala nogwayi - lezi zibangela ukushintshashintsha kwemizwelo futhi kusibhebhethekise isimo;
  • Ukudla okunamafutha - kuphazamisa ukugaya nokulala, osekuvele kuphazanyiswa yingcindezi.

Okwesine, lalela umculo, dlala nezilwane, hamba ukubhucungwa umzimba, funda incwadi ethokozisayo, yiba semvelweni, ugeze, uthathe uhambo lokulala, ulale… noma ulale.

Omunye wathi impilo inengcindezi uma ungathandwa. Ngakho-ke, thanda futhi uthandwe! Futhi ungathonyelwa izindaba ezimbi nabantu abanomona nganoma yini!


Siqoqe amaphuzu abaluleke kakhulu mayelana nokudla okufanelekile ekulweni nengcindezi futhi singajabula uma wabelana ngesithombe kwinethiwekhi yokuxhumana noma kubhulogi, ngesixhumanisi saleli khasi:

Izindatshana ezidumile kulesi sigaba:

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