Ukuzizwa njalo kokukhathala kuvame kakhulu. Eqinisweni, cishe ingxenye eyodwa kwezintathu zentsha enempilo, abadala nabantu asebekhulile, balele noma bakhathele. Ukukhathala kuyimpawu evamile yezimo eziningana zezifo kanye nezifo ezimbi, kodwa ezimweni eziningi kubangelwa izinto ezilula zokuphila. Ngenhlanhla, ngokuvamile kulula ukulungisa.
Ngezansi kubhalwe izizathu ezingu-10 ezenzeka ukuthi uzizwa uzikhathala njalo futhi unikeza izincomo ngezindlela zokubuyisela amandla.
1. Ukuphuza kakhulu ama-carbohydrate ahlanzekile
Ama-carbohydrate angaba umthombo wamandla okusheshayo. Uma uwadla, umzimba uwahlukanisa ube ushukela, ongasetshenziswa njengamafutha. Kodwa-ke, ukudla ama-carbohydrate ahlanzekile kakhulu kungenza uzizwe ukhathele usuku lonke. Ushukela kanye nama-carbohydrate akhiwe adala ukwanda okusheshayo kumazinga kashukela egazini. Lokhu kunikeza isignali kuma-pancreas ukukhiqiza inani elikhulu le-insulini ukususa ushukela egazini bese ungena kumaseli. Ukunyuka okunjalo ushukela wegazi - nokuwa kwayo okulandelayo - kungenza uzizwe ukhathele. Ufuna ukuthola amandla okusheshayo, uvele udonsa ingxenye engezansi ye-carbohydrates ehlanziwe, engabangela umbuthano ononya. Ucwaningo oluthile lubonise ukuthi ukunciphisa inani likashukela kanye ne-carbohydrate esetshenziswe ekudleni kanye nokudla okudla okuvame ukuholela endaweni ephakeme yamandla. Esinye isifundo, izingane zidla ukudla okudla okunamandla okuqukethwe okuphezulu kwe-carbohydrate elicwengile ngaphambi kokuba umdlalo webhola ube ukhathala kunabantwana abadla ukudla okulula okusekelwe ebhokisini le-peanut. Ngenhlanhla, ucwaningo lubonisa ukuthi imikhiqizo ethile ingasiza ekubhekaneni nokukhathala. Ukulondoloza amandla okuhlala njalo, ushukela ushukela nama-carbohydrate ahlanjululwe ngokudla kwemvelo nokudla okunomsoco ophethwe yi-fiber, njengemifino kanye nemifino. Isiphetho: Ukusetshenziswa kwe-carbohydrate ehlanziwe kungaholela ekuguquleni amazinga kashukela egazi, okungenza uzizwe ukhathele. Esikhundleni salokho, khetha imikhiqizo yemvelo nemvelo eyenza umphumela omncane kumazinga kashukela egazini.
2. Indlela yokuphila yangasese
Ukungasebenzi kungaba imbangela yamandla akho aphansi. Kodwa abantu abaningi bathi bakhathele kakhulu ukuze bangaqeqeshi. Eqinisweni, ucwaningi oluthile luveze ukuthi lesi sizathu esivame kakhulu ukuthi abantu asebekhulile kanye nabantu asebekhulile baye babonisa uma kwenzeka bebalekela ekuqeqesheni. Enye incazelo ingase ibe yindlala engapheliyo (CFS), ebonakala ngokukhathala ngokweqile, okungenakuqhathaniswa. Izifundo zibonisa abantu abahlukunyezwa yi-CFS, njengombuso, banezinga eliphansi lamandla nokukhuthazela, banciphisa ikhono labo lokusebenza. Nokho, ukubuyekezwa kwezifundo ezibandakanya abantu abangaphezu kuka-1 500 bathole ukuthi ukuvivinya umzimba kunganciphisa ukukhathala ku-CFS. Ucwaningo lubuye lubonise ukuthi ukuzivocavoca kunganciphisa ukukhathala phakathi kwabantu abanempilo kanye nabantu abanezinye izifo, ezifana nomdlavuza. Ngaphezu kwalokho, ngisho nokunyuka okuncane emisebenzini yomzimba kuyasiza. Ukwandisa indawo yokugcina amandla, shintsha izindlela zokuhamba ezihamba kancane ezinomsebenzi osebenzayo. Isibonelo, uma kungenzeka, ume, kodwa ungahlali, ukhuphuka izitebhisi, hhayi kwi-elevator, hamba amabanga amade ngezinyawo, ugweme ukuthutha. Isiphetho: Ukuphila ngokwempilo kungaholela ekukhatheni kubantu abanempilo, kanye nalabo abanenkinga yokukhathala syndrome nezinye izinkinga zempilo. Ukuphila okusebenza ngokwengeziwe kungasiza ukwandisa amandla.
3. Ukungabi nokulala
Ukuntula ubuthongo kungenye yezimbangela ezibonakalayo zokukhathala. Umzimba wakho wenza imisebenzi eminingi ngesikhathi sokulala, kubandakanya ukugcinwa kwememori kanye nokukhiqizwa kwe-hormone elawula umzimba kanye namandla. Ngemuva kokulala okugcwele, uvame ukuvuka uzizwa uhlanzekile, unamandla futhi unamandla. Ngokusho kwe-American Academy of Sleep Medicine kanye ne-Sleep Research Society, umuntu omdala onempilo enhle ngokwesilinganiso udinga amahora ayisikhombisa ebuthongo ubusuku bonke. Into eyinhloko ukuthi ukulala kufanele kube nokuzola nokuqhubekayo ukuze ubuchopho bufinyelele kuzo zonke izigaba ezinhlanu zomjikelezo ngamunye wokulala. Ngaphezu kwalokho, ukuba ulale kahle, kumele ugcine ubuthongo obuseduze, okuzosiza ekuvimbeleni ukukhathala. Esicwaningweni esisodwa, intsha eyayilala ngesikhathi esisodwa ngeviki nangezimpelasonto, yabonisa ukukhathala okungaphansi nokubambisana nokulala okungaphezu kwalabo abalala emva kwesikhathi futhi belala amahora amancane ngezimpelasonto. Umsebenzi womzimba phakathi nosuku kungakusiza ukulala ngokulala ebusuku. Ucwaningo olulodwa phakathi kwabantu asebekhulile lathola ukuthi ukuvivinya umzimba kwasiza ukuthuthukisa ikhwalithi yokulala nokunciphisa ukukhathala. Ngaphezu kwalokho, ukuphumula okuncane emini kungasiza ukwandisa amandla. Kutholakale ukuthi ukulala okuncane emini kunciphisa ukukhathala kubashayeli bezindiza, ngokuvamile kubhekene nakho ngenxa yamahora asebenzayo eside kanye nesimo sokuguqula indawo yesikhathi. Ukuze uthuthukise ubuningi kanye nekhwalithi yokulala kwakho, ulale ngesikhathi esifanayo njalo kusihlwa, uphumule ngaphambi kokulala futhi usebenze ngangokunokwenzeka emini. Kodwa-ke, uma kunzima ukuthi ulale noma ulale, futhi usola ukuthi ungaba nesifo sokulala, khuluma nodokotela wakho ukuze ahlole ikhwalithi yobuthongo bakho endaweni yokubuka. Isiphetho: Ukulala okungaphelele noma okungekho emthethweni kuyisisusa esiningi sokukhathala. Amahora ambalwa okulala okuqhubekayo avumela umzimba wakho nobuchopho ukuba bathole amandla, okuvumela ukuba uzizwe unamandla usuku lonke.
4. Ukuzwela kokudla
Ukuzwela ekudleni, noma ukungaboni ngaso sonke isikhathi, ngokuvamile kubangelwa izimpawu ezifana nokuhlukunyezwa, izinkinga zokugaya, ukuphuza impumu noma ikhanda. Kodwa ukukhathala kungenye isibonakaliso esivame ukubonwa. Futhi, ucwaningo lubonisa ukuthi izinga lokuphila kwabantu ababhekene nokudla lungathinteka kakhulu ukukhathala. Ukubekezelelana kwemikhiqizo yokudla kuyanda: gluten, imikhiqizo yobisi, amaqanda, soy and corn. Uma usola ukuthi ukudla okunye kungabangela ukukhathala, cabanga ngokuvakashela isifo sokudla noma isondlo sokudla okuzokwenza uphenyo ukuzwela kwakho ekudleni noma ukubeka ukudla kokuqeda ukuveza ukudla okunenkinga. Isiphetho: Ukubekezelelana kokudla kungabangela ukukhathala noma izimpahla ezincane zamandla. Ukudliwa kokudla kungasiza ekutholeni ukudla okuzwelayo.
5. Ukudla okwanele khalori
Ukusebenzisa amakholori ambalwa kakhulu kungabangela umuzwa wokukhathala okukhulu. Ama-khalori ngamayunithi kagesi aqukethe ukudla. Umzimba wakho uwasebenzisa ukuhambisa nokuthuthukisa izinqubo ezifana nokuphefumula nokugcina ukushisa komzimba njalo. Uma udla amakholori amancane, umzimba wakho wehlisa amandla ukugcina amandla, okungaholela ekukhatheni. Umzimba wakho ungasebenza ngenani elithile lama-calories, kuye ngesisindo, ukuphakama, iminyaka kanye nezinye izinto. Kodwa-ke, abantu abaningi badinga okungenani ama-1200 amakholori ngosuku ukuvimbela ukwehla kwesimetabolism. Ngaphezu kwalokho, kunzima ukuhlangabezana nezidingo zamavithamini namaminerali, ukudlala amakholori ambalwa kakhulu. Ukuntuleka kwevithamini D, insimbi nezinye izakhi ezibalulekile kungabangela nokukhathala. Ukuze ulondoloze indawo yokugcina amandla, kufanele ugweme ukuncipha okubalulekile kwenani lamakholori, noma ngabe uzama ukunciphisa umzimba. Isiphetho: Umzimba wakho udinga inani elincane lamakorikhi ukwenza imisebenzi yansuku zonke. Ukusetshenziswa kwamakholori ambalwa kungabangela ukukhathala futhi kube nzima ukwaneliseka kwezidingo zokudla okunomsoco.
6. Hlala ngesikhathi esingalungile
Ngaphezu kokulala okuphansi, ukulala ngesikhathi esingalungile kunganciphisa amandla akho. Ukulala emini kunokuba ubusuku buphazamisa i-biorhythm yansuku zonke yomzimba, okusho izinguquko ezenzeka ngaphansi kwethonya lokukhanya nobumnyama phakathi nomjikelezo wamahora angu-24. Ucwaningo luye lwabonisa ukuthi lapho ukulala kungavumelani ne-biorhythm yansuku zonke, ukukhathala okungapheli kungakhula. Lena inkinga evamile phakathi kwabantu abasebenza ezishintshini noma emsebenzini webusuku. Ochwepheshe emkhakheni wobuthongo babalwe ukuthi u-2-5% wabo bonke abasebenzi bezisebenzi ezihamba phambili bahlushwa isifo sokulala esichazwe ukulala ngokwanele noma ukulala okuphazamisayo inyanga eyodwa noma ngaphezulu. Ngaphezu kwalokho, ngisho nokuvuka ubusuku obulodwa noma ababili kungabangela ukukhathala. Esinye isifundo, abantu abasha abanempilo bavunyelwe ukulala amahora ayisikhombisa noma amahora angaphansi kwamahlanu, bese bevuka amahora angu-21-23. Izinga labo lokukhathala likhuphuka ngaphambi nangemva kokulala, kungakhathaliseki ukuthi kunani lamahora okulala. Uma kunokwenzeka, kungcono ukulala ebusuku. Kodwa-ke, uma usebenza ezishintshini, kunezindlela zokulungisa iwashi lakho lezinto eziphilayo, okuzosiza ukuthuthukisa ukugcinwa kwamandla. Esinye isifundo, abantu abasebenza ohlelweni lokushintshwa babonisa ukukhathala okuncane nokuzizwa kangcono ngemva kokuvezwa kwezimpukane ezikhanyayo, begqoke izibuko ezibukweni emgwaqeni futhi belele ebumnyameni obuphelele. Ukusebenzisa izibuko ezivimbela imisebe ye-ultraviolet kungasiza futhi abantu abasebenza ekushintsheni. Isiphetho: Ukulala kwansuku zonke kungaphazamisa i-biorhythm yemvelo yomzimba wakho futhi kuholele ekukhatheni. Zama ukulala ebusuku noma ulungise iwashi lakho lezinto eziphilayo.
7. Ukungabi namaprotheni
Ukusetshenziswa kwamanani amaprotheni okwanele kungabangela ukukhathala kwakho. Njengoba kukhonjisiwe, ukusetshenziswa kwamaprotheni kwandisa izinga lokunciphisa umzimba ngaphezu kwama-carbohydrate noma amafutha. Kungabangela ukulahlekelwa isisindo, futhi kusize ukuvimbela ukukhathala. Kwesinye isifundo, abahlanganyeli babike ukuthi izinga lokukhathala laliphansi kakhulu phakathi kwabafundi baseKorea basekolishi abadla ukudla okuphezulu kwamaprotheni afana nezinhlanzi, inyama, amaqanda nobhontshisi okungenani kabili ngosuku. Ezinye izifundo zibonise ukuthi ukudla okunamaprotheni okuvame ukuholela ekukhatheni okuncane kuma-weightlifters kanye nabantu abenza izivivinyo zamandla. Ngaphezu kwalokho, ucwaningo lubonisa ukuthi ukukhathala kungancishiswa ngosizo lwama-amino acids athile, okuyizinto zokwakha amaprotheni, ezaziwa ngokuthi i-branched chain amino acid. Ukuze ulondoloze imithi enempilo futhi uvikele ukukhathala, zama ukudla imithombo yamaprotheni ephezulu ngesikhathi sokudla. Isiphetho: Ukusetshenziswa kwesamba samaprotheni okwanele kubalulekile ekugcineni umzimba nokuvimbela ukukhathala. Faka umthombo omuhle wamaprotheni kukho konke ukudla.
8. Ukungeneli okwanele kokulahlekelwa kokushisa
Ukwamukela amanzi okwanele kubalulekile ukugcina indawo enhle yokugcina amanzi. Ukuphendula okuningi kwezinto eziphilayo emzimbeni wakho nsuku zonke, kuholele ekulahlekelweni kwamanzi, okumele kugcwaliswe. Ukwehla kwamanzi emzimbeni kwenzeka uma ungaphuzi uketshezi olwanele ukugcwalisa amanzi asuswe ngomchamo, udoti, bese uphefumula. Ucwaningo oluthile luye lwabonisa ukuthi, ngisho nokuphela kwamanzi okwesikhashana kungaholela ekunciphiseni kwemithombo yamanzi futhi kunciphise ikhono lokugxila. Kwesinye isifundo, amadoda asebenzisa ngesisindo somzimba futhi alahlekelwa isisindo somzimba wabo e-1% emzimbeni obikiwe ukuthi akhathele kakhulu lapho enza umsebenzi ofanayo, egcina okuqukethwe okunoketshezi okwanele emzimbeni. Nakuba kungenzeka ukuthi uzwe ukuthi udinga ukuphuza izibuko eziyi-8 ezingama-237 zamanzi ngosuku, ungadinga okungenani noma ngaphansi, kuye ngesisindo, ubudala, ubulili kanye nezinga lomsebenzi. Isimiso esiyisisekelo ukuphuza amanzi anele ukugcina izinga elijwayelekile lokugcwalisa umzimba ngomzimba. Isiphetho: Ngisho nokuphelelwa amanzi ngokwemvelo kunganciphisa amandla okugcina amanzi nokugxila kokunakwa. Qinisekisa ukuthi uphuza amanzi okwanele ukugcwalisa umshini olahlekile phakathi nosuku.
9. Ukuthembela ezintweni zokuphuza amandla
Manje kuneziphuzo eziningi ezithembisa ukugcwalisa ngokushesha ukunikezwa kwamandla. Ezithandweni ezinamandla ezithandwayo, njengomthetho, ziqukethe:
- I-caffeine
- Ushukela
- Ama-amino acid, njenge-taurine
- Amanani amaningi amavithamini B
- Amakhambi
Iziphuzo ezinjalo zinganikeza amandla okugcina okwesikhashana, ngenxa yokuqukethwe okuphezulu kwe-caffeine noshukela. Isibonelo, isifundo esenziwe kubantu abadala abanezinkinga zokulala esiphephile sathola ukuthi ukusetshenziswa "kwabanjiniyela bamandla" kwaholela ekunyuseni okuncane ekugxilweni nasekusebenzeni kwengqondo. Ngeshwa, iziphuzo ezinjalo zamandla nazo ziyakwazi ukuholela ekukhathaleni, lapho umphumela we-caffeine noshukela uphela. Ucwaningo olwenziwe ngezifundo ezingu-41 lubonise ukuthi, nakuba amandla okuphuza ephuza ukuhlushwa nokuthuthukisa imizwa yamahora amaningana ngemva kokusebenzisa kwawo, ngosuku olulandelayo kuningi ukulala ngokweqile kwansuku zonke. Nakuba izinhlobo ezahlukene zokuqukethwe kwe-caffeine zihlukile, "amandla" angaba ne-350 mg, futhi ebhange lamanye iziphuzo zamandla angaba okungenani ama-500 mg. Uma uqhathanisa, indebe ikhofi ngokuvamile iqukethe 77-150 mg we-caffeine. Noma kunjalo, ngisho nokusetshenziswa kwezilinganiso ezincane zokuphuza i-caffeinated engxenyeni yesibili yosuku kungavimbela ubuthongo futhi kuholele ekuncipheni kwamandla okugcina ngosuku olulandelayo. Ukuze uphule umbuthano ononya kangaka, zama ukunciphisa futhi kancane kancane uzinciphe iziphuzo zamandla. Ngaphezu kwalokho, kuyadingeka ukunciphisa ukusetshenziswa kwekhofi nezinye iziphuzo eziqukethe i-caffeine ekuseni, ikakhulukazi esiswini esingenalutho. Isiphetho: Iziphuzo zamandla ziqukethe i-caffeine nezinye izithako ezinganikeza amandla okwedlulela okwesikhashana, kodwa ngokuvamile ziholela ekukhatheni okuqhubekayo.
10. Izinga eliphezulu lokucindezeleka
Ukucindezeleka okungapheliyo kungaba nomthelela omkhulu emazingeni okugcina amandla kanye nekhwalithi yokuphila. Nakuba ukucindezeleka okuncane kungokwemvelo, izifundo eziningi ziye zahlanganisa amazinga okucindezeleka ngokweqile ngokukhathala. Ngaphezu kwalokho, ukusabela kwakho ekucindezelekeni kungathinta indlela ozizwa ukhathele ngayo. Ucwaningo olulodwa lwabafundi basekolishi lubonise ukuthi ukugwema ukucindezeleka okuholela ekukhatheni okukhulu kakhulu. Nakuba, mhlawumbe awukwazi ukugwema izimo ezicindezelayo, kodwa ukuthuthukisa amasu okuphatha ukucindezeleka kungakusiza ukuvimbela umuzwa wokukhathala okuphelele. Isibonelo, izihloko ezinkulu zokucwaninga ngokucwaninga kubonisa ukuthi i-yoga nokuzindla kungasiza ekunciphiseni ukucindezeleka. Ukwenza imikhuba enjalo ye-psyphysical efanayo noma ekugcineni kungakusiza ukuba uzizwe unamandla futhi ubhekene nokucindezeleka. Isiphetho: Ukucindezeleka ngokweqile kungabangela ukukhathala nokunciphisa izinga lokuphila. Umsebenzi ochwepheshe ukunciphisa ukucindezeleka kungasiza ukwandisa amandla.
Isiphetho esiyinhloko
Kunezimbangela eziningi ezingabangela ukukhathala okungapheli. Kubaluleke kakhulu ukuqeda kuqala izinkinga zempilo, ngoba lesi sifo sivame ukuhambisana nokukhathala. Kodwa-ke, ukukhathala ngokweqile kungenxa yokuthi udla futhi uphuze, usebenza kanjani noma indlela obhekana ngayo nokucindezeleka. Ngenhlanhla, ngokwenza izinguquko ezimbalwa endleleni yakho yokuphila, ungakwazi ukwandisa kakhulu ukunikezwa kwamandla akho kanye nekhwalithi yonke yokuphila. Uma udinga imibono nokusekelwa ekushintsheni imikhuba yokudla, unethuba elihle - inkambo yamaviki yamahhala "Rainbow epulatifini". Kungakapheli izinsuku ezingu-7 uzothola izifundo ezingu-7 ngokudla okunomsoco, ukudala ukudla okulinganiselayo nokulwa nemikhuba engadli kahle yokudla njengokudla ngokweqile. Ungabhalisela inkambo mahhala kuze kufike uSeptemba 14 ngalesi sixhumanisi.