Ngenhlanhla, ososayensi abazange bayinaki lesi sihloko futhi banikeze uhlelo lwabo lokuthola okusheshayo. Okokuqala, hlela imodi yokulala - kufanele ulale kahle, ugcwele amahora angu-8-9 njalo ebusuku. Amabili okuqala abhekwa njengegolide, ngoba umzimba uveza i-hormone yokukhula, okubalulekile kuzo zonke izinqubo zokuphulukisa. Ukudla okuncane kakhulu nokudla okulungile, okucebile amaprotheni alula, ukudla okunamazinga aphezulu amavithamini namafutha enempilo. Kodwa-ke, ukuze ufike ezinyaweni zakho ngokushesha, qaphela lezi zimasu ezimangalisayo, kodwa ezilinganayo. Akunandaba ukuthi unomkhuhlane emqaleni, welula umlenze wakho, noma ulungiselela ukusebenza, lezi zinqubo zokuphulukisa ezingu-5 zizosiza ukusheshisa ukutakula futhi zivule amasonto wokuphumula ngesikhathi sezinsuku.
Uju namakhono akhe
Okunye: wonke umuntu uyazi ukuthi leli yithuluzi lenombolo uma unomkhuhlane emqaleni noma awukwazi ukulala isikhathi eside. Kodwa empeleni, amandla akhe avulekile kakhulu. Kubaluleke kakhulu ekhishini, lapho uthola khona ipani elishisayo lokupheka, bese usika umunwe wakho. Emanxebeni angaphandle angaphandle, njengokusikeka nokushisa, uju usebenza njenge-antibacterial agent. Ngokushesha ihlanza indawo ebambekile futhi igweme ukuthuthukiswa kokutheleleka. Kuzo iziphetho ezinjalo ososayensi beza, behlaziye ucwaningo olwenziwe ngababili baseDutch. Bathola ukuthi ukushisa nokucutswa kuphathwa nge-antiseptic yemvelo, kuphulukisa izinsuku ezine (izinsuku ezingu-11) uma kuqhathaniswa nalabo abangazange baphathe noma yini. Enye ibhonasi enhle: uju unciphisa ukwakhiwa kwezibazi nezibazi, futhi ususe ngokushesha ukuvuvukala. Zama: ngesikhathi sokuhlolwa, ososayensi basebenzisa uju lwasekhaya (okuthengiswa esitolo, okusetshenziselwa ukushisa okuphezulu, okuyinto eyanciphisa kakhulu izindawo zayo zokulwa nobuhlungu). Thatha noma yikuphi-okuhlobisa izimbali, i-lame, ukunye okunye okufana nokunye okuncane, umtholo. Zonke ziphumelela ngokulinganayo. Ukuze isilonda sidonsele ngokushesha, faka isipuni sejuji esicuceni esincane esingasinyumba sokubopha futhi usihlanganise nesilonda. Buyekeza "ukugcwaliswa" kwe-compress njalo emahoreni angu-24.
Yoga kanye namathuba ayo
Okunye: ngenxa yobulungiswa kubalulekile ukusho ukuthi ukuthuthukisa ukujikeleza kwegazi, ukunciphisa ukucindezeleka futhi ngaleyo ndlela kuphuthumise ukutakula kwakho nganoma yiluphi uhlobo lomsebenzi womzimba. Kodwa i-yoga yiyona engcono kakhulu! I-yoga ihlinzeka ubuhlungu emuva futhi ibuyisela kalula ukuhamba ngokushesha kunamanye umzimba. Ayikho imikhawulo ekuqeqesheni kweminyaka yobudala nezemidlalo. Ngakho ungalahlekelwa yisikhathi esiyigugu. Zama: kunezikole eziningi nezikhungo lapho i-yoga ifundiswa khona. Ziyonke indawo, futhi kukhona ithuba lokuthola into endleleni yokusebenza noma ekude nekhaya. Kodwa uma unesimiso esiqinile kakhulu futhi awukwazi ukugijima ngombhoxo wokuqeqesha, uthenge i-disc yokuqala yabaqalayo futhi uyenze ngokwakho ekhaya.
Massage yokwelapha
Okunye: usuku olude lokusebenza endaweni eyodwa luthinta ngemuva - lukhula lube lukhuni futhi lwenqaba ukugwema. Kodwa konke kulungiswa: ihora etafuleni lokusikhipha - futhi uzozizwa injabulo yokunyakaza kwamahhala futhi. Ukuzibilisa okuvamile kuletha ukukhululeka ekusikeleni imisipha eyengeziwe, ukunciphisa ubuhlungu nokuhlukumeza. Uma ungaphumelelanga enyaweni noma walimala, isibonelo, ukuwa kwebhayisikili, ukuphulukisa umzimba kuzokusiza ukuba ululame ngokushesha. Iphuthumisa izinqubo zokuphulukisa kwezicubu, ithuthukisa ukujikeleza kwegazi futhi isusa ngokushesha ukuvuvukala. Ososayensi base-Australia bathi uma uphendukela ku-massage therapist ngesikhathi esisodwa, kungakapheli amahora amathathu emva kokuwa, khona-ke ezinsukwini ezintathu ungagxuma emlenzeni wakho okhulayo. Zama: okungenani iseshini eyodwa yokumisa ukuqinisekisa ukuthi odokotela baqinisile. Ngisho nemaminithi ejwayelekile engu-45 izosiza imisipha yakho ukuba ibuyele ngokushesha ngokujwayelekile. Uma uhambele njalo e-polyclinic, cela umhlinzeki wakho ukuba atusa umaster omuhle noma uzame ukuzitholela ngokwakho e-Ukrainian Massage Federation.
Amaholide ekhaya
Okuningi: kulamba, kubanda futhi kuphumula - isikhathi eside zonke izifo zelashwa. Namuhla, ababili bokuqala balahlekelwa isikhundla sabo, kanti okwesithathu akakho. Nakuba incazelo yegama elithi "ukuphumula" ishintshile kancane. Ungadonsela isithombe, ugqoke isiphambano, ulalele umculo, uvale isiliva noma udideke esitofu - konke lokhu kubhekwa njengokuphumula. Kodwa uzothola amabhonasi empilweni kuphela uma ushiya ikhanda lakho emisebenzini yakho - izinkathazo kanye nokukhathazeka kuzodonsa ngaphandle kokuqaphela futhi kuzohlanza, njengensimu ngemva kwemvula. Ucwaningo luye lwabonisa ukuthi abantu abangazange baziphikelele ukuphumula abavame ukulimaza futhi basindise amasonto onke, bavuselele ngokushesha. Zama: pholela imizuzu engu-10-20 okungenani izikhathi ezimbalwa ngosuku. Ngesikhathi esifanayo akukhathaleki ukuthi uzobe ususele izimbiza noma uzibophe ngezinaliti zokugaya. Into eyinhloko ukuthi ikhanda kufanele lihlanzwe imicabango mayelana nezinkathazo zansuku zonke.
Ukuvumelana emndenini
Okunye: uma amapulethi eshaya njalo, iminyango i-slam, nokuvivinya ngomlomo kuba yinto ejwayelekile yansuku zonke, kuzothatha isikhathi eside ukuhlala ohlwini olugulayo. Futhi lokhu akusikho ukucabanga, kodwa iqiniso elifakazelwe. Ukuncintisana emndenini kunciphisa ukuphola ngemva kokushisa, ukulimala noma ukuhlinzwa. Ngakolunye uhlangothi, uthando nokukhathazeka kunciphisa isikhathi sokuboshwa kwendlu. Ososayensi baphawula isimo sempilo yabantu abangabodwa abayizinkulungwane eziyisikhombisa futhi baphawula ukuthi abashadile abahlala befunga kubo, bathola 40% kancane kancane kunezibhangqwana ezinobungane. I-cortisol, i-hormone yokucindezeleka. I-chain ilula: izingxabano ezingaphezulu, i-cortisol engaphezulu; I-cortisol engaphezulu, i-slow recovery. Kungani ungaphetha izwe elilodwa? Okungenani okwesikhashana, kuze kube yilapho umlenze ukhula ndawonye noma kukhishwa umkhuhlane. Zama: ukusungula ubuhlobo emndenini, udinga isikhathi (futhi ngezinye izikhathi isikhalazo kubachwepheshe). Ekuqaleni, zama nje ukwenza yonke imizamo yokuxazulula umehluko ngokuthula. Uma kunokwenzeka, ungathinti izihloko ezibuhlungu ezidala ukuhlukumeza okubudlova. Ngokuvamile uzikhumbuze ukuthi abantu abahlukene babe nemibono ehlukile empilweni, musa ukwenza izigaba zomphakathi futhi ubonise ukubekezela okwengeziwe. Ukuqaphela okukhethekile, ngokusho kochwepheshe, kufanele kunikezwe isitayela sokuxhumana, lapho izinga le-cortisol egazini ngokuqondile lixhomeke khona. Iphakama uma izingxabano zinamazwi aphikisayo namagama aphikisayo avela kumyeni nomfazi.