Okuqukethwe
Ukucindezeleka kuyingxenye ebalulekile yokuphila. Lezi yizinhlobo ezahlukahlukene zokumelana esibhekana nazo emsebenzini, ebudlelwaneni bomuntu siqu, ezimweni. Abantu babona imicimbi empilweni ngokuhlukile futhi babhekana nengcindezi ngezindlela ezahlukahlukene. Lo mbono uhlobene kakhulu nokulahlekelwa isisindo. Ingozi yokudla ngokweqile iyakhula ngezikhathi zokuphazamiseka kwemizwa. Ukucindezeleka kukhuphula ukuhlanganiswa kwe-hormone cortisol, edala ukugcinwa koketshezi futhi kubangele ukuqoqwa kwamafutha we-visceral. Ngakho-ke, izazi zokudla okunomsoco ziyelulekwa ukuthi zifunde ukwehlisa amazinga oxinzelelo ngenkathi unciphisa isisindo.
Ukucindezeleka kanye nesisindo esiningi
Sesivele sithole ukuthi ukudla ngokweqile kuvame ukuhambisana nokuphazamiseka kwemizwa. Ukucindezeleka kungafihla imizwa nemizwelo ehlukahlukene, njengokukhathazeka noma ukukhathazeka. Isinyathelo sokuqala sokuxazulula inkinga yokudla ngokweqile ukucabanga. Zibuze imibuzo ngaphambi, ngesikhathi nangemva kwalokho: “Yini engenza ngidle?”, “Mhlawumbe senginele?”, “Ngabe ngilambile noma ngifisa ukudla?”, “Imiphi imizwa engiyizwayo manje?”. Ngokubuza le mibuzo, uzofunda ukuziqonda futhi uhumushe kahle amasiginali womzimba. Osekusele ukusebenzela imikhuba.
Nge-cortisol, izinto ziyinkimbinkimbi ngokwengeziwe. Izinga lalo liyakhuphuka ngezingcindezi ezifana nobunzima bezezimali, ukusebenza isikhathi esengeziwe, izingxabano noma isiminyaminya esingapheli, kanye nokungalali okungapheli, ukudla okuqinile okunama-khalori amancane, ukukhathazeka ngokweqile ngento ethile, isibonelo, ukondleka. Kubalulekile ukuqala ukudla okungenazo izingcindezi nokunciphisa ukucasuka.
Izindlela Zokunciphisa Ukucindezeleka
Isici esiyisisekelo ekwehliseni ingcindezi yokudla ukuqagela. Hlela ukudla kwakho bese ubhala phansi idayari yakho yokwehlisa isisindo kusengaphambili, hhayi ekuphishekeleni okushisayo. Lungisa ukudla ezinsukwini ezimbalwa kusengaphambili, futhi. Hlela ukuzivocavoca kwakho kwesonto bese unamathela esimisweni. Uma uthambekele ekudleni ngokweqile, bese uhlela izinyathelo zakho ngokuningiliziwe ngezimo ezinjalo, zibhale phansi, bese uphinda uma kunesidingo. Icebo ukusekela kwakho nokuvikela ekucindezelekeni.
Uma usuvele unomthombo wokucindezeleka okungapheli empilweni yakho, unganciphisa imiphumela yawo emzimbeni ngalezi zindlela ezilandelayo:
- ukudla,
- ukuzivocavoca umzimba,
- ukuzindla,
- ukugcina idayari.
Ukudla
Ukudla okulinganiselayo kusekela impilo engokomzimba nengokwengqondo. Qinisekisa ukuthi udla ukudla okwanele okune-calcium. Lezi, okokuqala, imikhiqizo yobisi. Ngesikhathi sokucindezeleka kwezinzwa, i-calcium ikhishwa emzimbeni. Futhi, ngesikhathi sokucindezeleka kwemizwa, ukusetshenziswa kwamavithamini C no-B kuyanda. Yidla kakhulu imifino, okusanhlamvu nemikhiqizo yenyama. I-Magnesium isiza umzimba ukubhekana nemiphumela emibi yokucindezeleka. Zicebile ngamantongomane, i-buckwheat, i-bran, irayisi elingapholishiwe, i-cocoa. Kukhona nobufakazi besayensi bokuthi ama-omega-3 fatty acids akhulisa ukumelana nokucindezeleka nokucindezeleka komzimba. Ungawathola ezinhlanzini nasemafutheni e-flaxseed.
Ukuvivinya umzimba
Ngesikhathi semidlalo, kukhiqizwa i-hormone endorphin, ethuthukisa imizwa futhi isize umzimba ukumelana kangcono nengcindezi. Akumangalisi ukuthi emitholampilo eminingi yokwelashwa kwama-neuroses, ukusebenza kufakiwe ohlelweni lokuvuselela. Ukuze izivivinyo zinikeze umphumela olindelekile, kufanele zenziwe njalo isikhathi eside.
Ukuzindla
Ukuzindla kunganciphisa ama-hormone okucindezela, umfutho wegazi futhi kubuyise amandla. Imizuzu engu-5-10 kuphela yokuba wedwa nsuku zonke kwanele ukuzwa amandla amaningi, kepha futhi lokhu kudinga ukwenziwa njalo. Kunezindlela eziningi ezahlukene zokuzindla. Okulula kakhulu: setha isibali sikhathi imizuzu emihlanu, hlala endaweni enethezekile, uziphazamise emicabangweni engaphandle uphefumule ngomoya ophansi, ugxile ekuphefumuleni kwakho. Ukuze ungaphazanyiswa yimisindo nemicabango engaphandle, phinda "ukuhogela" / "ukuzikhiphela" kuwe ngokuphefumula ngakunye nangaphandle.
Ukugcina idayari
Idayari isiza ukunciphisa ukucindezeleka, ukuqonda izimbangela zayo nemiphumela. Kungaba "idayari yokucindezeleka" ekhethekile yokuhlaziya imicimbi empilweni kanye nokuphendula kwakho kuyo. Noma kungaba "idayari yemizwa" yokulandelela izimo ezingokomzwelo noma ukuveza imizwa ngemidwebo. Uma ukucindezeleka kwakho kuhambisana nokudangala, ungagcina “idayari yenjabulo” lapho udinga ukubhala phansi imicimbi emihlanu ejabulisayo eyehlela kuwe emini njalo kusihlwa.
Lawa ngamasu amahle okusiza ukubuyisa ubungqabavu nokubhekana nokungezwani kwezinzwa.
Ukuvimbela ukucindezeleka
Ukwelashwa okungcono kakhulu ukuvimbela. Okudingayo ukwazi ukuvimbela imiphumela yengcindezi:
- Uma ungakwazi ukushintsha isimo, ungathathi wena uqobo. Kukhona izinto ezingaphezu kwamandla akho, futhi lokho kulungile.
- Ithemba lokuhle, kepha cabanga ngazo zonke izimo ezingenzeka. Ungazikhohlisi ngeze.
- Thola okuthile okukuvumela ukuthi ukhiphe. Vocavoca umzimba njalo. Kungaba ukuhamba, ubuciko, ukuxhumana. Into esemqoka ukungasebenzisi ukudla nezinye izinto eziluthayo njengokukhululwa.
- Funa ukwesekwa. Ukuxhumana nabangane, umndeni, nabantu abacabanga njengaye kungakusiza ukuthi ubhekane nanoma yikuphi ukucindezela.
Ukucindezeleka kusiza ukugcina ithoni yesistimu yezinzwa, kepha siyidinga ngamanani afanele. Iningi labantu banamuhla liba nengcindezi engapheli, okuholela ekukhuluphaleni nakwezinye izifo, yingakho kubaluleke kakhulu ukugcina ingqondo ecacile nokuthula kwangaphakathi.