Ngokuvamile ukukhathala kubangelwa ukungalali, ukutholakala kwamagithamini noma ukucindezeleka ngokweqile emini. Kodwa lezi akuzona kuphela izici ezithinta ukwehla kwamandla ethu. Ngakho ake sihlolisise izimbangela zokukhathala nokuthi singabhekana kanjani nazo.
1. Ukubhekana nesimo sezulu esibi
Ngokuvamile, izimo zezulu zithinta inhlalakahle yethu yonke. Iziphepho zamagnetic, izinguquko zengcindezi yomoya, umoya - konke lokhu kuchitha kuphela isimiso sezinzwa, kodwa futhi kubangele ukuphazamiseka okuvamile nokuphefumula. Ukuze ngandlela-thile uzenzele ukuma, ungazama ukwenza ukuhlunga kwe-acupressure okuzimele. Ivuselela isimiso sakho sezinzwa futhi inikeza amandla namandla. Indlela yokwenza massage okunjalo? Kulula kakhulu-bamba umunwe wesokunene ngomunwe wakho wenkomba kanye nesithupha kwesokunxele sakho. Ngendwangu yesithupha, cindezela ngokuqinile futhi uxoxe kahle phakathi kwengxenye encane yomunwe omncane. Uma kungakapheli imizuzu embalwa yokukhathala ungashiyanga, bese uphinda ubuyisela ngokuphindaphindiwe nge-interval of 15-20 minutes.
2. Imiphumela yokudla okuqinile
Abaningi bethu bafuna ukuba nomfanekiso omuhle. Yini eyenzeka ngale ntombazane: ukwenza imidlalo, ukuzikhandla ngokuqeqeshwa nokuhlala i-nadietah. Futhi izidlo azikhethiwe ngaso sonke isikhathi ngendlela efanele. Abantu abaningi bafuna ukuzibeka ngendlela efanele ngesikhathi esifushane, ngakho-ke khetha ukudla okuqinile. Kodwa noma yikuphi ukudla okuphansi kwekhalori kuhlale kugxile kakhulu emzimbeni. Okuyingozi kakhulu nokuhleleka, okusekelwe ekusetshenzisweni komkhiqizo owodwa (isibonelo, kefir, apula, ukunye okunye okunye nokunye okunye nokunye okunye). Ukudla okunjalo akunikezi umzimba ngawo wonke amavithamini adingekayo nezakhi, futhi lokhu kuthinta imetabolism (iyancipha). Ngamafutha aphezulu, ubuhlungu besisu buhamba futhi, okusho ukuthi uyancipha ngomqondo wangempela wezwi.
Ukugwema imiphumela enjalo, izakhamuzi zincoma ukuncoma inani lezakhi: ukudla okungama-60% kufanele kube ama-carbohydrates, ama-24% - amafutha namaprotheni ayi-16%. Ngesikhathi sokudla, thatha i-multivitamin futhi udle imifino kanye nezithelo eziningi eziningana ngangokunokwenzeka.
3. Isisu esilambile, esilambile
Akunakwenzeka njalo ukudla ngokujwayelekile. Ngakho-ke, siqala ukwanelisa umuzwa wendlala nazo zonke izindlela ezihlongozwayo, isibonelo, ezithandekayo. Kodwa lokhu akuyona inketho engcono kakhulu. Into yilezo ezibangela ukuphakama okukhulu kwe-ushukela wegazi, okwenza ukuthi ama-pancreas akhiqize i-insulin. Le insulin isheshe isetshenziswe ama-carbohydrates alula, adutshulwa kusuka kuswidi elidliwe futhi kancane kancane izinga le-glucose egazini liqala ukwehla. Uma leli zinga lingaphansi komkhawulo ovumelekile, siqala ukuzwa ugozi kanye nobuthakathaka obunzima (emva kwemizuzu engu-20-30).
Yini okufanele ngiyenze? Shintsha amaswidi ngamikhiqizo ewusizo kakhulu: ama-apula, ama-oron noma ubhanana. Lezi zithelo ziqukethe i-andfructose elula ye-glucose, eyashesha ngokushesha futhi ilulaze umuzwa wendlala. Ngaphezu kwalokho, ziqukethe i-fiber, i-pectin kanye ne-starch - ama-carbohydrate eyinkimbinkimbi, athuthukiswa kancane kancane futhi asize ukugcina izinga elilodwa lokushukela ngehora elilodwa.
4. Ukuhlaselwa kwegazi emilenzeni
Izindwangu, zihlobisa noma yimuphi owesifazane. Kodwa ukugqoka kwabo njalo kungabangela ukukhathala kwemilenze ngisho nokubuthakathaka jikelele komzimba. Ukuze ugweme lokhu, zama ukugqoka izicathulo esithendeni esincane. Khona-ke imilenze yakho iyoba yingxenye njengoba idinwe. Ekhaya, ungenza ukuzivocavoca okulula-ayeke kuzo zonke ezine. Lesi sikhundla sinomthelela emanzini omhlaba futhi kusiza ekunciphiseni ukukhathala. Futhi, amabhati okugeza ezinyawo nolwandle usawoti uzosiza.
5. Ukulayisha ngokomzimba
Uma ubhalisile ku-gym, zilungiselele ukuthi okokuqala uzozizwa ubuhlungu emisipha kanye nokukhathala kusuka ekuzivocavoca. Ukunciphisa lezi zimpawu, emva kokuzivocavoca ngalunye, uthathe ukugeza okuphumuzayo. Ukuze wenze lokhu, hlanganisa isipuni sejijijolo (siyanciphisa ubuhlungu emisipha), 2 wezipuni oregano, i-mint, i-lavender. Wonke amakhambi athululelwa esikhwameni futhi ayiphonsa ebhodini elishisayo. Sikukhumbuza ukuthi izinga lokushisa akumele liphakeme kakhulu, futhi isikhathi sokugeza akufanele sidlule imizuzu engu-20.
6. PMS
Njalo intombazane iyazi ukuthi i-PMS ingubani. Lezi zinsuku ikhono lethu lokusebenza liyancipha, isimo sengqondo sishintsha nokucasuka kwanda. Konke lokhu kubangelwa izinguquko ze-hormone. Ngezicubu i-fluid iqala ukugcinwa, futhi umsebenzi wesimiso sezinyosi uba nzima nakakhulu. Kodwa lezi zimpawu zinganciphisa. Ukuze wenze lokhu, ngesonto ngaphambi kokuqala kwezinsuku ezibucayi, qala ukuthatha ukuvuna utshani. Hlanganisa ama-hoes we-hops, i-valerian impande, amaqabunga e-mint nama-freckles watch (1: 1: 2: 2). Thela izinkezo ezimbili zeqoqo ngezibuko ezimbili zamanzi abilayo bese ubambezela isigamu sehora. Bese, shayela amaviki amabili kabili ngosuku.
7. ngokweqile
Isisindo esiningi singathinti impilo kuphela, kodwa futhi nomqondo wethu wokuzizwa. Abantu abanenkinga yalolu daba, kunzima ukuhambisa, ukuhamba okuphazamisayo kuphazamisekile, ngenxa yalesi sikhungo sokushintsha kwamandla adonsela phansi nokukhathala ngokushesha. Ukukhipha isisindo ngokweqile akulula, kepha uma uthola isisombululo kule nkinga ngokuphumelelayo, khona-ke ezinyangeni ezimbalwa ungafinyelela umphumela omuhle.
8. Umkhuba wokwenza izinto eziningana ngesikhathi esisodwa
Abanye bethu baqaphela amandla abo futhi ngesikhathi esifanayo bathatha amacala amaningana. Kodwa lokhu kuyadambisa kakhulu isimiso sezinzwa. Ochwepheshe abaphakamisi ngesikhathi esifanayo bekhuluma efonini, bebukele isethi ye-TV, bebuka imibhalo ebalulekile nokunye okunye. Uma ugcina lolu hlobo lokuphila njalo, khona-ke ngokuhamba kwesikhathi uzokhathala hhayi ngokwengqondo kuphela, kodwa futhi ngokuphindaphindiwe ngokomzimba izikhathi eziningana. Ngakho-ke, ngaphambi kokuba uqale ukuthatha i-Neuro-stimulants, zama ukuhlela nje usuku lwakho.
9. Ukubhema
I-Nicotine ivimbela ukutholakala kwegazi kwezicubu, ilulaza imithwalo yegazi futhi ibangele i-oksijeni yindlala. Ngenxa yalokho, uzizwa ukhathele. Indlela kuphela yokuxazulula le nkinga ukuyeka ukubhema. Kodwa ngisho noma uyeka ukubhema, ungalindeli ukuthi kakade ngesonto lokuqala uzozizwa ungcono. Ngokuphambene nalokho, amasonto ambalwa okuqala uzozizwa unobuthakathaka obuthakathaka, kepha uzizwa ungcono.
10. Ukusebenza nekhompyutha
Uma uchitha isikhathi esiningi kukhompyutheni, ukhathele ngokushesha. Ukususwa kwezibonakaliso ezikhanyayo, ukugqama kwesilonda, izithombe ezizithokozelayo ziyinkimbinkimbi kakhulu. Ngemuva kwamahora ambalwa, hhayi amehlo kuphela, kodwa umzimba wonke uphinde ukhathele. Ungase ube nekhanda, udlwengule ukudla, kubonakale ukunganaki nezinye izimpawu. Ngakho-ke, phakathi nomsebenzi omude kwikhompyutha, zonke izikhathi zokuphumula. Ukuze unciphise ukukhathala okubukwayo - yenza i-compress yetiyi elimnyama emehlweni. Ungalala phansi imizuzwana embalwa futhi uphumule, ngenkathi uvala amehlo akho. Izindlela ezincane ezinjalo zisiza ukususa ukukhathala.
Ngaphandle kwezici ezingenhla, ukukhathala kungabangela ezinye izici. Isibonelo, ukuhlala njalo phambi kwe-TV, ukushayela imoto, umsebenzi wokuzikhethela kanye nemibala emnyama yezingubo. Ukuze ugweme ukukhathala, zama ukuhamba ngaphezulu emoyeni omusha, udle ngokufanele ukulandela umbuso wosuku lwakho.