Ubani okufanele abekwe icala
Unayo yonke iminwe yakho "ye-100% esebenzayo!" Ushayela izibanda, udla ama-kilogremu ama-citrus, futhi umngane wakho omkhulu kakhulu uthola isimo "sesitha sabantu", uma okungenani udibezela ekuqondeni kwakho? Kodwa naphezu kwazo zonke izinyathelo ozohlala kuzo zonke ubusika zihlale zihamba kuzo zonke "izintambo eziyisishiyagalolunye" ezibandayo ... Futhi njalo unyaka nonyaka! Imodi nempilo yizingxenye ezimbili zodwa. Futhi uma uqaphela lokhu, uzokwazi "ubusika" ngaphandle kwemikhuhlane ehlala njalo, ngaphandle kokubona izinhlamvu ze-blues!
1. Qeqesha kuze kuthukume
Ubani phakathi kwethu osukwini olubhakabhaka lwebusika engazange aphathe ukuhlasela kwe-hypochondria nazo zonke izinhlobo zezinto ezihamba phambili, eziphethwe embhedeni? Kodwa kulokhu, injabulo - "ngokuphambene nendawo": ukuqeqesha umzimba ngokulinganisela izikhathi ezintathu ngesonto okungenani ihora elilodwa ligcwalisa umzimba nge-endorphins. Lezi "hormone zenjabulo" ziqinisa ukuzivikela emzimbeni, ziqinisa umsebenzi we-leukocytes ngesikhathi umzimba "ulwa nokulwa nokuhlasela kwegciwane." Kodwa ukugcizelela akufanele kube kwinkimbinkimbi yokuqeqesha, kodwa ngesikhathi eside. Umgomo oyinhloko ukuthuthumela. Lapha, ukujuluka kuyinto iphepha le-litmus elikhiqiza i-endorphins. Kodwa uqeqesha ngaphandle kokuqeda amandla akho onke! Ngenxa yezidakamizwa ngokweqile egazini, inani le-cortisol, i-hormone yokucindezeleka evimbela ukulwa kwama-leukocyte anezifo, iyanda. Uma uzizwa uphele amandla emva kokuqina futhi kunzima ukuba ulale, ke ungakhohlwa ngama simulators futhi uphumule nje kuphela - hamba emoyeni omusha izinsuku eziningana ngaphandle kwezaziso.
Ukuhleka enhliziyweni
Ukuhleka kuvuselela i-immunoglobulins - umugqa wokuqala wokuzivikela ngokulwa nama-virus. Ucwaningo lwezazi ezivela eNyuvesi yase-Indiana luphinde lwaqinisekisa ukuthi abesifazane abahleka ngenhliziyo ngenkathi bebukela ama-comedies, baqinisa imisebenzi yokuzivikela yomzimba. Ukuhleka kuhle kuthinta igobolondo langaphakathi le-arteries - i-endothelium, efana nokusebenza komzimba wangaphandle futhi inomthelela omuhle emsebenzini wenhliziyo - ama-cardiologists aseMelika akholelwa. Ngakho-ke, uma ucabanga ukuthi ungasichitha kanjani ukuphumula ngamaholide, thanda ama-comedies, imibukiso ehlekisayo noma ujabule ngokugcwele nabangani bakho abakhulu. Futhi-ke, ungakhohlwa ukumomotheka!
3. Khuluma okuningi
Ungakholelwa ngephutha ukuthi isikhathi esiningi osichitha enkampanini, kungenzeka ukuthi usulele igciwane. Ukuthembela ngokuqondile: abantu abaningi - ama-microbes amaningi. Kodwa empeleni, ukuxhumana okunhlobonhlobo kusekela amandla ethu "enempilo". Ucwaningo olwenziwa yiYunivesithi yaseCarnegie Malon, ePittsburgh, lubonise ukuthi amasosha omzimba phakathi kwalabo abaphendulayo abakhala ngokuthi banesizungu, kwakunzima kakhulu ukuzivumelanisa nokugoma komkhuhlane kunelabo abaxhumana nomngane nomndeni wabo ngenkuthalo. Uthando, ubungane yimimoya emihle, ngenxa yokuthi izinga lamahomoni ezikhulula ukuzivikela, njenge-norepinephrine, liyancipha. Imithi edidiyelwe yenza umgomo wendlela ephelele yempilo. Ochwepheshe balesi siqondiso sezokwelapha bayaqiniseka ukuthi lesi sifo kuwukuphula umthetho wamandla kanye nolwazi phakathi kwemvelo, indoda nomphakathi, hhayi ukugula kwamalungu ahlukene. Ukuvimbela nokwelashwa, kokubili izindlela zokufunda nezindlela ezihlukile zisetshenziswa. Ngenxa yemithi yokuhlanganiswa, ukuphumelela kwe-homeopathy, i-Ayurveda, i-phyto-, litho-, umbala, ubuciko bezobuciko kanye naturopathy kuye kwafakazelwa ngokwesayensi. Abaningi bayaqiniseka ukuthi le ndlela edidiyelwe ikusasa lomuthi wanamuhla.
4. Gcina umbhede wakho uphelele
Iqiniso lokuthi sidinga ukulala okungenani amahora angu-8 futhi (okubalulekile!) Ukuma ngezinyawo zokunene sekuyisikhathi eside sekuyiqiniso elivamile. Kodwa-ke, bambalwa abantu abazi ukuthi uma ulala isikhathi eside, ungakwazi ukuqeda izimpawu zokuqala zomkhuhlane. Njalo ebusuku sihamba ngezinyathelo ezimbalwa zokulala, kodwa amasosha omzimba wethu athola ukusekelwa okunamandla kunazo zonke ngesikhathi sokugcina, eside kunazozonke, eziza emva kwamahora angu-9 okulala.
5. Lalela umculo wakho ozithandayo kaningi
Ososayensi bathole ukuthi ngenxa yokuhlanganiswa kwamanothi akhona, umuntu akanakuphefumulelwa kuphela ngesenzo sobuqhawe (isibonelo, khetha ifoni ephathekayo ebiza kakhulu nge polyphony), kodwa futhi ulwa nomkhuhlane. Iqembu labacwaningi eliholwa nguProfesa Charnetsky laqhuba ucwaningo oluthile lokuthakazelisa: ukuthi umculo uthinta kanjani ama-immunoglobulins e-IgA, ikakhulukazi ezimweni ezicindezelayo. Isibonelo, ngesikhathi ukulethwa kwenombolo kwelinye lamaphephandaba edolobheni (umzuzu omkhulu kakhulu emsebenzini wezintatheli) amahora angu-1.5 wadlala i-jazz eyintandokazi. I-IgA-level ayizange ibe yilapho ephakeme, kodwa futhi yaqhubeka ikhula cishe imizuzu engu-3-5 ngemuva kokumiswa komculo. Ngakho, vula umculo!
Iyiphi umculo ezosiza ekunciphiseni ukucindezeleka, ukuvumelanisa?
Ukuqaphela okukhethekile kufanele kuhokhwe emisebenzini ye-classic: Brahms, Haydn, Mozart, Tchaikovsky, Grieg, Vivaldi. Ngokusho kochwepheshe baseJapane, umculo kaMozart awuphephiswanga. Ngokwemvelo - imisebenzi kaPaul Moriah, J. Last, Battainini, F. Papetti. Lo mculo ukhula ngokushesha, usebenza njengesilwane esibucayi, usiza ukulala, unqabile ngemuva kokucindezeleka. Ukwandisa amandla okusebenza, kususa ubuthongo, ikakhulukazi uma umsebenzi onesizotha. Ukusebenza ngezwi kuyithuluzi elinamandla lokwelapha. Ngiziphi izindlela zokuzivocavoca engingayenza ukuze ngithuthukise impilo yami? Zama ukuzivocavoca ngomlomo ovaliwe, ukukhipha i- "oh-uh-m-m".
Uhlobo luni lomculo olungcono kakhulu ukulalela ngenkathi ushayela?
Ngokuzikhandla - i-jazz, isibonelo, kodwa hhayi "amaphilisi okulala" amancane.
6. Yidla ngendlela enhle futhi ehlukahlukene
Ingabe uyayinaki isaladi futhi upheka njalo imikhiqizo efanayo yezinkukhu eziphelile isigamu sokudla? Eqinisweni, ukudla okunomsoco kunciphisa ukuzivikela. Umzimba ungahluleka ngisho nangenxa yokuntula okuncane kwamavithamini nezakhi zokulandelela. Ngakho-ke, ukubheja kumamenyu ahlukahlukene. Kubalulekile ukuthi ungakhohlwa ngezinhlanzi nezilwane zasolwandle: ama-acids angenalutho angama-acids aqukethwe kuwo aqinise uhlelo lokuvikela umzimba. Kodwa ukwelashwa okushisa isikhathi eside kubhubhisa izinto eziwusizo. Futhi, Yebo, 5-9 ukudla okulula kanye nezithelo noma imifino ngosuku. Futhi, cabanga: ingabe udla ngokwanele? Ukuhlala ekudleni, awukwazi ukuthola inani elifanele lama-kilojoule - futhi lokhu kuyimbangela yokukhathala nokuntuleka komdlandla.
7. Geza izandla zakho ngokufanele
Wonke umuntu uyazi ukuthi ukulwa nama-microbes kuqala ngokugeza izandla. Kodwa okubaluleke kakhulu akuyona nje ukusetshenziswa kwesepha, kodwa inqubo indlela ozigeza ngayo. Gcoba izandla zakho bese uzigcoba okungenani imizuzwana engu-20. Futhi hhayi ngaphansi komfudlana wamanzi, ngoba ama-microbes kangaka awabhujiswa, angahlanzwa, kodwa asuke aye kwenye indawo yesikhumba. Yiqiniso, ikhala elivuvukile akumele libuke sexy ngesikhathi sokuthanda uthando. Ubuhlobo obuvumelanayo nomlingani kanye nocansi oluvamile 1-2 izikhathi ngesonto ngcono isimo sangemuva se-hormone futhi kuqiniseke isimiso somzimba sokuzivikela. Asikho isikhulu? Ayikho inkinga! Ngokusho kocwaningo lweYunivesithi yaseMiami, uxhumano olujulile lokuxhumana, njengalokhu phakathi nokubhucisa kochwepheshe, lungenza i-leukocyte isebenze.
9. Phuza ama-herbal teas
Mhlawumbe usuvele unesitokisiso sezintandokazi zemikhiqizo emelene nomuntu wesitshalo semvelo. Isibonelo, emithi yamaShayina, i-astragalus isetshenziswe amakhulu eminyaka njengendlela yokwelapha engcono kakhulu. Kukhona uhlu olubanzi lwezamakhemikhali ezikhuthaza ukuzivikela: i-echinacea, i-ginseng, i-clover ebomvu, i-yellow-root, i-dandelion, i-milk thistle, i-wort yase-St John, i-celandine, i-elecampane, i-licorice. Amakhemikhali avele ema-pharmacy asezindaweni ezishisayo, eNingizimu Melika naseNingizimu-mpumalanga ye-Asia, njenge-Gotu cola (Goto cola), i-Wilzacora (Uncariatormentosa). Thatha infusions yamagciwane kanye decoctions kungaba kokubili izinjongo zezokwelapha kanye nokuvimbela.