Okuqukethwe
Njengoba sizibekele umgomo, sizizwa sinamandla amakhulu: senza izinhlelo ezinkulu, sabela isikhathi sokuqeda imisebenzi ngayinye, sitadisha imithetho yokuphatha isikhathi ... Ngokuvamile, silungiselela ukunqoba iziqongo. Kodwa lapho nje siqala ukwenza izinhlelo zethu, amandla ethu ayanyamalala ndawana thize. Kungani kwenzeka?
Ukufinyelela imigomo kungokwemvelo kithi ezingeni lofuzo. Ngakho-ke kuyaqondakala ukuthi kungani sizizwa singelutho futhi silahlekelwa ukuzethemba lapho izinhlelo ziphazamiseka. Kodwa kanjani ukufeza esikufunayo, uma ngezinye izikhathi singenawo amandla ngokomzimba ukuthatha isinyathelo?
Ezikhathini ezinjalo, sizithola sisesimweni sokukhubazeka kwengqondo: siqala ukudideka, senze amaphutha ahlekisayo, sephule izikhathi ezibekiwe. Ngakho-ke, abanye bathi: "akayena" noma "akafani naye."
Futhi uma konke kuqala ngokungenabungozi, ekuboneni kuqala, izimpawu esithi i-beriberi, ukukhathala noma umsebenzi onzima emsebenzini nasekhaya, khona-ke ngokuhamba kwesikhathi isimo siba sibi. Kuya kuba nzima kakhulu ngathi ukuxazulula noma yiziphi izinkinga ngaphandle kosizo lwangaphandle.
Kulesi sigaba, asisenawo amandla okwenza okuthile, kodwa igama elibi elithi “Kumelwe” lisaqhubeka lizwakala emakhanda ethu. Lokhu kuqhathanisa kudala ukungqubuzana kwangaphakathi, futhi izimfuno emhlabeni ziba phezulu kakhulu.
Ngenxa yalokho, sibonisa izimfuno ngokweqile kwabanye, intukuthelo. Isimo sethu sengqondo sivame ukushintsha, sihlala siphenya imicabango ecindezelayo emakhanda ethu, sinenkinga yokugxila. Ukuntuleka kwesifiso sokudla noma, ngokuphambene, umuzwa oqhubekayo wendlala, ukuqwasha, ukudlikizela, ukuthuthumela kwamalungu omzimba, ama-tics emizwa, ukulahlekelwa izinwele, ukungatheleleki okubuthakathaka nakho kufika ekuphileni kwethu. Okungukuthi, umzimba futhi «izaziso» ukuthi sisenkingeni.
Ungagwema ukuwohloka okuphelele nezinkinga zempilo uma ulandela imithetho elula.
Phmula
Into yokuqala okufanele uyenze ukukhohlwa ngamagoli nezinhlelo okwesikhashana. Vumela umzimba wakho nengqondo kukhululeke ngokusebenzisa okungenani usuku olulodwa ngendlela ofisa ngayo. Ngisho noma ungenzi lutho, ungazisoli noma uzishaye ngesikhathi sakho «esingakhiqizi”. Ngenxa yalokhu kuphumula okuzenzakalelayo, kusasa uzobe ujabule futhi ukhuthele.
Hamba uphumele ngaphandle
Ukuhamba ngezinyawo akusona nje isincomo esivamile. Sekuyisikhathi eside kufakazelwa ukuthi ukuhamba kusiza ukubhekana ngokushesha nesimo sokucindezeleka, njengoba kunciphisa izinga le-cortisol - i-hormone yokucindezeleka.
Thola ukulala ngokwanele
Ngesikhathi sokulala, umzimba ukhiqiza i-hormone melatonin, elawula isigqi se-circadian, ivimbela ukwakheka kwezimila, ivuselela isimiso somzimba sokuzivikela ezifweni futhi inomphumela we-antioxidant. Ukuntula kwayo kubangela ukuqwasha nokucindezeleka.
Ngakho-ke, kubalulekile ukuthi ungalali nje inani elithile lamahora, kodwa futhi unamathele esimisweni: lala ngosuku olulodwa futhi uvuke kwenye. Lolu hlelo lubangelwa ukuthi ukukhiqizwa okusebenzayo kakhulu kwe-melatonin kwenzeka kusukela ngehora le-12 ebusuku kuya ku-4 ekuseni.
Gcina umbhalo walokho amazinga akho amavithamini
Kubantu abaningi abakhononda ngokuncipha okungalawuleki kwamandla, ukuhlolwa kwegazi kwe-biochemical kuveza ukuntuleka kwamavithamini kanye nezakhi zokulandelela. Ngokusekelwe emiphumeleni yokuhlaziywa, udokotela wakho angase anikeze amavithamini A, E, C, B1, B6, B12, magnesium, potassium, calcium, zinc noma iodine. Futhi njengendlela yokwelapha eyengeziwe - izinto ezifaka isandla ekwakhiweni okukhulu kwe-serotonin. Okusho ukuthi, "i-hormone yenjabulo."
“I-Serotonin iyikhemikhali ekhethekile ekhiqizwa umzimba wethu ukuze ilawule isimo sengqondo, ucansi kanye nendlela yokudla. Amasosha omzimba womuntu axhumene ngokuqondile nale hormone,” kuchaza uDenis Ivanov, uprofesa, udokotela wesayensi yezokwelapha. - Ukuntuleka kwe-Serotonin kuyisifo esizimele esingatholakala ngesisekelo sokuhlolwa kwegazi kwelabhorethri nezinye izinkomba. Namuhla, kunikezwa ukunakwa okukhethekile, ngoba ukuntuleka kwe "hormone yenjabulo" kubangela ukuvela kwezifo ezimbi kakhulu.
Ngokuntuleka kwe-serotonin okuqinisekisiwe, uchwepheshe angase anikeze ukusetshenziswa kwezidakamizwa ezihlukahlukene, isibonelo, izithako zokudla eziqukethe amavithamini B, kanye ne-amino acid tryptophan kanye nokuphuma kwayo.
Qeqesha ubuchopho bakho
Umsebenzi we-monotonous uthuntutha umsebenzi wobuchopho, ngakho-ke umsebenzi wethu uwukuvusa "i-grey matter". Ukuze wenze lokhu, udinga ukwethula imikhuba engavamile ekuphileni: isibonelo, uma unesandla sokunene, bese uxubha amazinyo akho bese ugcwalisa imiyalelo yezingane ngesandla sakho sobunxele. Ungakwazi futhi ukulalela izinhlobo zomculo ezingavamile noma ufunde amagama ngolimi olusha lwangaphandle.
Hlala Usebenza
Akudingekile ukuba uziphoqe ukuya kokuqina uma ukude nemidlalo. Ungathola njalo into oyithandayo: ukudansa, i-yoga, ukubhukuda, ukuhamba nge-Nordic. Into esemqoka akufanele uhlale uthule, ngoba ngokunyakaza umzimba ukhiqiza i-serotonin, futhi asitholi nje ngokomzimba, kodwa futhi nokuphumula ngokomzwelo.