1) . Ngemuva kwehora ngalinye lomsebenzi, udinga ukuthatha amakhefu amaminithi angu-10 noma angu-15. Ngesikhathi sasemini, udinga ukuphuma ehhovisi. Ngempela, ikhefu ngokwalo akusho ukuthi kufanele uhlale ugijimela odongeni. Kubonakala ukuthi ukuphumula kuyishintsho somsebenzi. Uma kungenakwenzeka ngisho nokushiya endaweni yakho yokusebenza, vuka, bese ulula, wenze umzimba othile.
2). Ekupheleni kosuku, pheqela kumaminithi angu-10 noma angu-15 ngesikhathi sakho ukuze uhlele ibhizinisi ngosuku olulandelayo. Ngezinye izikhathi, ufika emsebenzini, futhi awukwazi ukuthi yiluhlobo luni lwebhizinisi odinga ukulibamba. Uhlu luzosiza ukuqeda ukuphikisana ekhanda lami.
Kufanele wenze izinto ezibalulekile kuqala, ngakho-ke hhayi kakhulu. Inketho ekahle kuyoba ukwenza izinto ezithatha kahle imizuzu emihlanu kuya kwemi-7, bese wenza konke okunye.
Isifo sokukhathala sijwayele wonke umuntu. Lena inhlangano embi yendawo yokusebenzela, i-monotony, umsebenzi omude ngaphandle kokuphumula okuphumula nokuphumula, lezi zimbangela zibangele ukukhathala.
Ama-syndromes wokusebenza ngokweqile:
- Ukuthukuthela
- Ukulala
- Ukunganakwa
- Impilo embi
- imisindo yama-muscle
- Ubuthakathaka jikelele.
Indlela yokukhulula ukukhathala emsebenzini?
Udinga ukuhlela umsebenzi wakho ukugwema lezi zimpawu. Nakani isikhundla sakho, ezingeni lomsindo nxazonke, esimweni somsebenzi. Uma udla kukhompuyutha, ungathathi amakhefu, uhlale esihlalweni esingathandeki, ungamangali ukuthi unenkinga ngomhlane wakho.
Engxenyeni yesibili yosuku lokusebenza, ukwehla emsebenzini wokusebenza kuqala. Kodwa amandla angabuyiselwa ngokugqugquzela ukujikeleza kwegazi emilenzeni. Emagcekeni ezinyawo kukhona amaphuzu asebenzayo okuyizinto eziphethe izitho. Ungenza ukuhlunga kwezinyawo ezincane. Thatha ibhodlela elingenalutho, bese uligoqa ngezinyawo zakho phansi ukuze uthole imizuzu engu-5 noma engu-7. Lokhu kusebenza kuzokwengeza amandla akho, futhi kuzokwengeza amandla. Enye indlela iyoba simulator compact, kuyosiza ukuphola ngesikhathi sosuku lokusebenza. Kukhona inkulumo ethi "iholidi yamaholidi" lapho eholidini, ngokusho kombono wokuzicabangela, uhamba ngezinyawo, njengokungathi usuku olulodwa, bese kuba izinkumbulo, ukubuyela emuva, okugcwele imicimbi ekhanyayo.
Ungabuyisela kanjani amandla akho?
Amanye amakilasi. Uma usebenza kudinga ukucindezeleka okukhulu kwengqondo, kuyasiza ukwenza umsebenzi omncane. Lokhu kungaba ukuhamba okude, ukusebenza ekhaya, ezemidlalo. Hlangana nabangani, hamba emidlalo yaseshashalazini, iya kuma-movie, vele uhambehamba epaki. Ukubonakala okusha kuzokuthuthukisa isimo sakho sengqondo nokusiza ukubhekana nokukhathala.
Noma yikuphi ukuphumula, uma kusebenza, kwandisa ukuzinza komzimba. Kodwa uma umsebenzi ongokwenyama unganele, lokhu kuholela ezinkingeni ezahlukene, kuhlanganise nokukhathala. Uma kungekho isikhathi, ukuzivocavoca okungenani imizuzu engu-10 ebhayisikili elimilayo.
Nikeza ubuthongo obuhle obuhle. Ukulala, ulindele ukulala 8, futhi kungaba kuhle ukulala amahora angu-10. Bona ukuthi unamathebhuzi anelungelo elihle, uma intamo kulo mcamelo ihamba. Ukulala okunethezeka kuthinta ikhwalithi yokuphila, kufaka phakathi isimo sengqondo nempilo.
Uma une-pressure encane ye-periodic blood pressure, eyaziwa ngokuthi i-hypotension emithanjeni, lokhu kungabangela ukukhathala okukhulu. Uma uzizwa uhlaziyekile, uma usuhamba ngezinyawo isikhathi eside, noma uma uthatha ishazi esishisayo, iya ekuhlolweni kwe-neuropathy ye hypotension. Nika ugwayi no-utshwala. Imikhuba emibi iletha ukukhululeka okwesikhashana kuphela. Udinga ukusiza umzimba ukuba ubhekane nokukhathala.
Thatha okugeza okufudumele. Ukushisa kwamanzi kufanele kube ama-37 noma ama-38 degrees, ubude benkambiso yimizuzu engu-20 noma engu-25. Ukugeza kufanele kuthathwe 1.5 amahora emva kokudla noma ngaphambi kokudla. Ochwepheshe bathi akufanele ugeze nsuku zonke. Ngezikhathi zakudala kuthiwa ubukhulu bezingane, amandla omuntu womuntu, uthi uma evulekile, umzimba ugcwele amandla, futhi uma abafundi behla, lokhu kwenzeka uma amandla eshiya, kungase kube ngesikhathi sokugula okukhulu, ukuguga.
Indlela yokuqeda ukukhathala nokudla
Uma abantu bebuza umbuzo: "Ingabe ukhathele kakhulu?", Iningi labantu lizovuma ukuthi yebo. Siphila ngesikhathi lapho kunesidingo esiphezulu sempilo. Futhi ubani ongakhathali, uma esebenza usuku lonke, futhi kusihlwa ulindele imidlalo nemakilasi nezingane, elinde ezinye imisebenzi zasendlini, ngakho-ke ufuna ukuthola isikhathi sokuphumula, nento oyithandayo. Isimo sethu sengqondo nesimo sengqondo sithinta kakhulu inani lamandla esabelwe wona ngosuku. Kuyiqiniso nokuthi uma izinga lamandla eliseduze liseduze ne-zero, khona-ke isimo sengqondo asikwazi ukuhle nganoma iyiphi indlela.
Ungasusa kanjani ukukhathala okuqhubekayo? Ukulala okuphelele, ukudla okubandakanya imikhiqizo ukwandisa amandla abalulekile.
Kusho ukukhathala
Sebenzisa i-Caffeine Properly
Uma usebenzisa i-caffeine ngobuchule nangendlela efanele, kuyoba ikhambi elihle lokukhathala. Ukuze uthole impilo, i-caffeine iqala ukusebenza emva kwemizuzu engu-15, ngemuva kokungena emzimbeni, bese kuthi amanye amahora angu-6 abe nomthelela wayo. Uma i-caffeine ingena emzimbeni wakho ngokwehlukana nokudla, uzozizwa unamandla amakhulu, kodwa emva kwesikhathi esifushane, ukukhathala ngamandla amakhulu kuzokwehlela. Lokhu kwenzeka kubantu abakhathazekile nge-caffeine. Kodwa ngingathanda ukugwema imiphumela emibi ye-caffeine.
Umkhandlu. Iningi labantu lisebenza ekuseni kakhulu, futhi ngemva kwe-13.00 linciphisa futhi ukukhathala kuyagcina. Lesi yisikhathi esifanele kakhulu sokuvuselela. Uma ngalesi sikhathi ngo-13: 00 noma ngo-14: 00 ukuthatha umthamo omncane we-caffeine, ngeke kuphazamise ukulala kobusuku, futhi esikhathini esilandelayo sokusebenza sizokwenza amandla okudingeka. Phuza itiye eluhlaza noma elimnyama. Etiyeni elimnyama, i-caffeine ingaphansi kakhulu kunotiye oluhlaza. Ukusebenzisa ikhofi ye-caffeine akufanelekile, ngoba ngaphezu kwemiphumela yayo emihle, kuyoba nomthelela omubi emzimbeni.
2. Ungadli ukudla
Yazi ukuthi yonke isidlo siyadingeka ukuze umzimba unike umzimba amandla. Ikakhulukazi iphathelene nesidlo sasekuseni. Ukudla kwasekuseni akufanele kube nokudla okubangela ukulala: imifino eminingi, irayisi, ubhontshisi, i-pasta, amazambane. Ngokuvamile ukuleleka kuyimbangela yokukhathala okungapheli, okubangelwa ukudla esikudlayo isidlo sakusihlwa. Ukuze uthole ukudla kwasekuseni, udinga ukudla ukudla okunezifiber bese udla okungenani amagremu angu-5 weprotheni.
3. Ungakhohlwa mayelana neprotheyini
Ama-carbohydrate abangela ukulala, ukuzola, umuzwa wenduduzo. Ama-proteine aphikisana nokuphila komzimba. Ukusetshenziswa kwamaprotheni kukhuthaza ukukhululwa kwe-tyrosine, okwandisa umsebenzi wengqondo.
4. Kubalulekile ukulawula inani lokudla okudliwe
Uma kunokwenzeka, ungadli ama-carbohydrate ahlanziwe (lokhu yimikhiqizo engaphelelisiwe, okusanhlamvu, ufulawa kanye namnandi), ungadli kakhulu. Ngemuva kokusebenzisa ama-carbohydrate ahlanzekile, adala umuzwa wokuzithemba komuntu, anganikeli ukugcwalisa kwangempela, futhi asenze sidle okungaphezulu, ngamanye amazwi, ukuba sidle ngokweqile. Khona-ke esiswini, ukusakazwa kwegazi kwanda ukwenzela ukuhlinzeka usizo olwengeziwe esimisweni sokugaya, ngenxa yalokho, ubuchopho buthola oksijini encane.
Umkhandlu. Kudingeka udle izikhathi ezintathu ngosuku, futhi wenze ukudla okulula oku-2. Uma usakaza ukudla ngokufanele usuku lonke, kuyoba ikhambi elihle kakhulu lokukhathala.
Ungaqeda kanjani ukukhathala emva komsebenzi wosuku? Ukukhathala kungancishiswa ngokudla okunempilo nokujwayelekile. Gwema ukudla okunzima okunamafutha, udle izithelo nemifino esisha, ukhohlwe ngokudla okudambisayo. Yidla ukudla okuqukethe ama-carbohydrate amaningi kanye nesitashi. Ukuze ulondoloze ithoni, thatha igobolondo leqanda ngaphandle kwefilimu bese ulifaka libe yi-powder, uthele ijusi lemon bese uthatha 1 okunezipuni ngosuku. Ngemuva kokudla, uphuze ujusi we-beet, futhi phakathi nosuku, amanzi enosawoti ne-calcium.
Ngemuva kokugeza okufudumele nokufudumele, hlala uthule futhi uhlale wedwa, ucabange ngento enhle, uzicabangele wena imizuzu engu-10 noma engu-15. Khona-ke ungakwazi ukukhululeka futhi unciphise ukukhathala.
Ungalibali ibhizinisi lakho ebhokisini elide. Siyazi ukuthi noma yimuphi inkinga engazange ixazulule ingasivimbela ukuba siphile amahora angu-24 ngosuku, sinokuqonda futhi ngokwemvelo kuthatha amandla. Lalela lawa macebiso, bese uzokhipha ukukhathala.