Okuqukethwe
“Ukusa akukaze kube kuhle” iyinkulumo efaneleke kakhulu, ngoba kwabaningi bethu ukuqala kosuku kuyaphuthuma futhi kunomsindo (ngaphandle kwamaholide nezimpelasonto). Bambalwa kuphela abakwazi ukuhlangana ngokuthula futhi ngesikhathi esifanayo benze konke. Bakwenza kanjani? Izazi zokusebenza kwengqondo zithi laba bantu balandela imikhuba enempilo nsuku zonke, okubavumela ukuthi bangagcini nje ngokuhlehlisa indlela yabo yokuphila, kodwa futhi baqinise ukuzinza kwengqondo.
Ucwaningo oluningi lubonisa ukuthi ekuseni kusetha isigqi sosuku lonke, futhi isimiso esifanayo sandisa ukusebenza kahle, njengoba umzamo omncane wengqondo nowokuzithandela usetshenziswa. Ngakho-ke, ngokocwaningo lwakamuva lwe-psychology yemikhuba, abantu ababhekene nengcindezi bavame ukubonakala ngokuziphatha okuzenzakalelayo. Ngakho-ke, ukwakheka kwemikhuba emihle kusiza ukugcina impilo engokomzimba, engokomzwelo nangokwengqondo ezimweni ezinzima.
Lapho uhlela imisebenzi yasekuseni, kubalulekile ukuqonda ngokucacile ukuthi singakanani isikhathi abasithathayo. Uma ungenzi lutho, khomba ubuthakathaka bakho nezicasula ezinkulu: kungcono kakhulu kunokuzama ukugxilisa imisebenzi eminingi efasiteleni lesikhathi esincane. Bese ucabanga ukuthi yimiphi imikhuba enempilo okufanele uyilandele. Ngokwesibonelo, uma njalo ungenaso isikhathi sokudla kwasekuseni, ungapheka ukudla kusihlwa ukuze kuhlale kukhona okudliwayo.
Isidingo sokugijima endaweni ethile ngaphambi kokuntwela kokusa asisho nakancane ukuthi kumelwe sigijime ngendlela eyinhlekelele. Isibonelo, abavuka ekuseni kanye nalabo abaziqeqeshele ukuvuka ihora ngaphambi kwesikhathi bahlala benesikhathi semikhuba yasekuseni.
Ihora elengeziwe ekuseni linikeza okuningi, into eyinhloko ukuthola indlela ezokuvumela ukuthi uhlale uqaphile futhi ugcwele amandla usuku lonke. Kwabanye, kungaba umsebenzi womzimba: ukuhamba, ukugijima, ukuqina noma i-yoga. Umuntu othile useduze nokuzindla, ukuhlela usuku ngokungajahi noma ukupheka.
11 imithetho yokusa okuhle
Imikhuba yasekuseni ihluke kakhulu. Wonke umuntu uhlukile, futhi lokho okusebenzela umuntu oyedwa kungase kungasebenzi komunye. Nokho, kunezimiso ezimbalwa eziyisisekelo ezisiza ekugcineni impilo engokwengqondo.
1. Lungiselela
Cishe, usuzwile ukuthi ekuseni okuhle kuqala kusihlwa. Cabanga ngalokho okufanele ukwenze ngaphambi kokulala ukuze ungaphazamisi ukuthula kwasekuseni. Lungiselela konke okudingayo: ukudla, amanzi ekhofi, izingubo. Hlola ukuthi okhiye, isikhwama, ifoni zikhona yini, ikakhulukazi uma uphuma endlini kusenesikhathi - lokhu kuzokusindisa ekucindezelekeni nasezinxushunxushwini.
Ukulala ngesikhathi esifanayo: ukuphumula okuhle ebusuku kuncike kulo mthetho wokuhlanzeka kokulala. Ukulala okunekhwalithi kunciphisa ingozi yokuphazamiseka okunjengokukhathazeka nengqondo, kuyilapho ukuntuleka kokulala kubangela ukukhula kwazo. Khumbula ukuthi isiko lasekuseni lizosiza kuphela ukuthuthukisa impilo yengqondo uma ulala kahle ebusuku.
2. Vumela ukukhanya kungene
Ukukhanya okukhanyayo kunikeza umuzwa wokujabula. Ukuqeda ukuvilapha kwasekuseni, khanyisa isibani noma uvule amakhethini akho bese uvumela ilanga imizuzu yokuqala engu-5-10 ngemva kokuvuka.
Akuyona imfihlo ukuthi ukuntuleka kokukhanya kwemini ekwindla-ebusika kuyacindezela. Uma uqhelelene nenkabazwe, izinga eliphezulu lephesenti lokudangala kwesizini, futhi ukozela kudlala indima ebalulekile ekuthuthukisweni kwalesi simo. Kufakazelwe ukuthi labo okumele bavuke lingakaphumi ilanga bayahlomula ekukhanyeni okuluhlaza okwesibhakabhaka okukhishwa amalambu eLED. Vula ukukhanya okulungile, kuzosiza "ukunyakazisa" izinsalela zokulala.
3. Yendlula umbhede
Kuthatha imizuzu embalwa kuphela, kodwa abantu abaningi bayawubalekela lo msebenzi. Uma ungawendluli umbhede wakho njalo ekuseni, manje yisikhathi sokuqala. Ukuhlola kubonise ukuthi lo mkhuba uthuthukisa ukulala futhi ngokuvamile uthuthukisa isimo sengqondo. Ngaphezu kwalokho, abanye ochwepheshe bathi lesi senzo esilula sikhulisa ukuzethemba: sithola umuzwa wokuhleleka nokuzethemba, okubeka isimo sengqondo usuku lonke.
4. Gcwalisa uketshezi
Kutholakale ukuthi ukuphelelwa amanzi emzimbeni kulimaza amakhono okuqonda. Ngaphezu kwalokho, ukuntuleka kwamanzi emzimbeni kubangela ukukhathala, ukucasuka nokudideka. Njengoba abaningi bethu bevuka benomuzwa omncane wokoma, kubalulekile ukugcwalisa uketshezi olulahlekile phakathi nobusuku ekuseni ukuze bajabule futhi bahlanze ingqondo.
Nakuba i-hydration efanele iyodwa ngeke iqede ukucindezeleka noma ukukhathazeka, ukuphelelwa amandla kwamanzi okungapheli kuzokwandisa lezi zinkinga. Ukuphuza amanzi ekuseni kuyindlela enhle yokunika amandla nokubuyisela ukuthula kwengqondo.
5. Yidla isidlo sasekuseni
Isazi sokusebenza kwengqondo u-Nicole Urdang sincoma ukuthi ungalokothi uzincishe ukudla kwasekuseni. “Uma udla ukudla okulula ngemva kwehora uvukile, izinga likashukela egazini liyakhuphuka, okuvimbela ukuba novalo,” uyachaza. – Ubulokhu ulamba ubusuku bonke. Yidla into ehlwabusayo - ngeke nje ikujabulise, kodwa futhi ikunike amandla. Ungawabukeli phansi amandla ezinga le-glucose elinganiselayo emzimbeni usuku lonke: ilawula umsebenzi wethu.”
Umbono kaNicole uqinisekiswa ozakwabo abaningi. Ucwaningo olushicilelwe ku-International Journal of Diet and Nutrition alutholanga izimpawu zokucindezeleka kulabo abadla ukudla kwasekuseni nsuku zonke, ngokungafani neqembu lokulawula, ababedla ukudla kwasekuseni ngezikhathi ezithile kuphela. Olunye ucwaningo luthole ukuxhumana phakathi kwasekuseni kwasekuseni namazinga aphansi e-cortisol (ihomoni yokucindezeleka).
Ngaphezu kwalokho, ochwepheshe bayagcizelela ukuthi ukudla kwasekuseni akukona nje ukudla okubaluleke kakhulu kosuku. Akubalulekile kangako ukuthi iquketheni. Iba nesidlo sasekuseni esinempilo: khetha ukudla okuqukethe ama-carbohydrate ayinkimbinkimbi, amaprotheni, namafutha anempilo. Ngakho-ke, amantongomane, iyogathi namaqanda kusiza ukunciphisa ukukhathazeka.
6. Gcina ijenali yokubonga
Ukubonga kusenza sijabule, kuqinisa ubudlelwano, futhi kusenza sizizwe singcono. Ukuhlola kwakamuva kubonise ukuthi ngisho nemizuzu embalwa ngosuku lokubonga ingasiza ekunqobeni izinkinga ezingokwengqondo.
Ukuze uqale usuku ngemicabango eyakhayo, bhala phansi izinto ezintathu obonga ngazo. Ngisho noma akekho owaziyo ngohlu lwakho, umkhuba oqhubekayo wokubonga usaveza imiphumela emihle.
7. Zikhuthaze
Kutholwe ukuthi ugqozi lusiza ukunqoba ukozela kanye nokubona ukwanda kwamandla. Uma kungekho okukhuthazayo, ukuphuma embhedeni kunzima. Uma njalo ekuseni uzincenga ukuthi uvuke futhi uqale ukuphila, cabanga ngendlela yokunciphisa i-monotony. Yini ezobuyisa injabulo nesifiso sokugxuma embhedeni? Kungaba yinoma yisiphi isenzo: ukuhamba nenja, uhlobo olusha lwekhofi ophuphe ngokuzama, inqobo nje uma kuletha injabulo.
Abantu abacindezelekile bangase babe nokuguquguquka kwemizwa yansuku zonke, ikakhulukazi ukucindezeleka ekuseni. Ngokuvamile, lesi sibonakaliso senza ukuvuka kube umsebenzi onzima. Uma usola ukuthi ukwehla kwesisusa kubangelwa ukucindezeleka, kufanele uthintane nodokotela wezengqondo.
8. Yehlisa umthelela wobuchwepheshe
Ngakolunye uhlangothi, ubuchwepheshe benza ukuphila kwethu kube lula, ngakolunye uhlangothi, ukusebenzisa i-smartphone kungaphenduka umkhuba ocindezelayo obhubhisa ibhalansi yengqondo. Ososayensi bathole ukuthi lokho okubizwa ngokuthi umlutha we-smartphone kuvuselela ukukhathazeka nokudangala.
Yeka ukufinyelela ifoni yakho ngokushesha nje lapho uvula amehlo akho, noma okungenani unciphise isikhathi sakho senkundla yezokuxhumana. Ngakho-ke uzobuyisela ukucaca komcabango kanye nomuzwa wenhloso, obhujiswe yizindaba, izenzakalo zezombangazwe kanye nezinhlekelele zabanye abantu ezibangela umuzwa wokuphelelwa ithemba.
I-9. Zindla
Ukuzindla kwasekuseni akusizi nje kuphela ukuthi ugxile emisebenzini ebalulekile futhi ukwandise ukukhiqiza, kodwa futhi kunomphumela omuhle empilweni yengqondo. Kufakazelwe ukuthi imizuzu eyi-15 yokuzindla ibuyisela izinsiza zomzimba kubi kunosuku lweholide. Ngaphezu kwalokho, ukuzindla kukhulula ukucindezeleka, kuqeda ukuhlaselwa kwe-melancholy nokwesaba okungaqondakali, futhi kuqede ubuhlungu.
Zama ukuzindla imizuzu emi-5-15 njalo ekuseni. Thola indawo ethulile, zenze ukhululeke, setha isibali sikhathi, bese uqala. Enye yezindlela ezilula ukuvala amehlo akho futhi ugxile ekuphefumuleni kwakho.
I-10. Hlela
Okuhlelelwe ekuqaleni kosuku kusiza ukuqonda umthwalo ozayo, ukwaba isikhathi nokufeza imigomo. Ngezinye izikhathi kunezindaba eziningi eziphuthumayo kangangokuthi asikwazi nje ukuzigcina emakhanda ethu futhi, ngaphezu kwalokho, sihlala sinovalo, njengokungathi asikhohlwa lutho. Thatha imizuzu embalwa ukuhlela futhi ngeke kudingeke ukhathazeke ngokuphuthelwa okuthile.
Uhlu lususa isiphithiphithi, luhlele usuku futhi luqinise inkumbulo. Qala ngemisebenzi ebaluleke kakhulu. Gcina uhlelo lwakho lufushane futhi lungokoqobo: ungafaki noma yini engafaneleki noma encane, futhi ungavumeli izingxoxo zangaphakathi ezingezinhle.
11. Gcina umsebenzi womzimba
Kulabo abanesimiso esimatasa kakhulu, kunconywa ikakhulukazi ukuhambisa ngenkuthalo ukuze kugcinwe isigqi esimatasa. Ososayensi baye baqinisekisa ngokuphindaphindiwe ukuthi ukuvivinya umzimba kunomphumela omuhle emoyeni futhi kusiza ukubhekana nokuphazamiseka kwemizwa. Ukugijima kwasekuseni kuhle, kodwa akudingekile. Uma isikhathi siphela, ukuvivinya umzimba okumbalwa kanye nokugxuma ngamandla kuzokwanela ukwandisa ukujikeleza kwegazi.
Imisebenzi yezemidlalo ibangela ukwanda kwama-endorphin, okunciphisa izinga lokucindezeleka nokukhathazeka, futhi lokhu kunikeza ukuzola okudingeka kakhulu ekuseni.
Ikakhulukazi, akunandaba ukuthi singakanani isikhathi esikhululekile onaso ekuseni: imizuzu embalwa noma amahora ambalwa. Kanye kanye, le nqubo isiza ekugcineni ukuthula kwengqondo usuku lonke.