Eminyakeni eyishumi eyedlule akekho ocabanga ukuthi ushintsho ezikhathini zithinta isimo sengqondo sabantu kanye ne-psyche. Igama elithi "ukucindezeleka konyaka" kwavela ekupheleni kwekhulu lama-20 ngenxa kadokotela nososayensi uNorman Rosenthal, owasungula uxhumano phakathi kokunciphisa kwamahora okukhanya kwelanga kanye nokuguquka kusuka esimweni esivamile ukucindezeleka, ukulahlekelwa amandla nokusebenza kahle, ukunganaki nokucasula okungenakukhungatheka. Isizathu sokwehluleka kwewashi yezinto eziphilayo ngenxa yokungabi khona kwelanga.
Uma amaphesenti angu-25 ebantu abadala asezindaweni ezisezingeni eliphansi enyakatho yezwe elithintekayo libhekene nokucindezeleka kwonyaka noma ebusika, kanti phakathi kwabantwana besikole leli phesenti okungenani liphindwe kathathu. Abazali kanye nothisha ngokuvamile bayakulahla ukuboniswa "kokuntuleka kokukhanya" ezinganeni nasebancane, ukubhala izinkinga zokuziphatha ngokukhubazeka komlingiswa, inkani nokungalaleli, bezama ukuwalungisa ngezingqondo ezimbi nakakhulu nezijeziso. Noma kunjalo, izidakamizwa ezinjengokubamba, ukuklabalaza nokufuna phakathi nobusuku obude kakhulu nezinsuku ezincane zonyaka zinemiphumela emibi kuphela. Phela, ngokusebenzisa ukucindezeleka kwasebusika, ukuhlolwa okusha okuveziwe kubonisiwe, inani lezinkinga ezikhungethwe izifo ezingelapheki landa futhi ... ingozi yokutheleleka ngezifo ezibangelwa amagciwane iyanda! Ngisho nokushisa okujwayelekile kungaba nemiphumela emibi kakhulu.
Yilapho abantu abadala kufanele bazibophe ngolwazi oluyisisekelo mayelana nezindlela zokuthola nokunciphisa lesi sitha esingenakuqhathaniswa.
Iyini ukubonakaliswa kokucindezeleka kwasebusika?
Okokuqala, ekunciphiseni kwamandla okusebenza (ikakhulukazi ezikoleni ezincane) ngokumelene nesimo sokuphulwa kwendlela yokulala evamile: ekuseni, kunzima ingane ukuba ivuke, ijwayele ukulala emini, kunzima ukuyibeka embhedeni kusihlwa.
Okwesibili, ngokuguquguquka okukhulu. Ingane ephikisana nenkani, bese ithule futhi ingenandaba, ngakho-ke ngaphandle kwesizathu kuqhuma ngokukhala noma ukuklabalaza ngisho nangamazwi aqaphele.
Okwesithathu, ekunciphiseni ukusebenza kwesikole, ukunganaki emidlalweni oyintandokazi, okunamathiselwe komunye uhlobo lomsebenzi.
Okwesine, ekunciphiseni ukudla. Ngakolunye uhlangothi, ingane idla ngokudla izinkezo ezimbili ze-borscht, ngakolunye uqobo - udla amaswidi amaningi. Izinsana zingase zikhishwe utshwala.
Ungayilahla kanjani?
Ukwelashwa okukhanya! Ebusika, ilanga lisebenza kakhulu kusukela ngo-7 kuya ku-9 ekuseni, ngakho-ke phakathi nalezi zinsuku udinga ukuhlala emgwaqweni isikhathi eside ngangokunokwenzeka. Esikoleni, uma kungenzeka, hamba (noma ushiye ukuhamba ngezinyawo ezimbalwa ngaphambili), ukuhamba ngezinsuku eziphoqelekile (ekuseni noma emini) okungenani isigamu sehora. Ungabani amafasitela ngamakhethini, kusihlwa ungagcini ugesi - vula amadivaysi amaningi okukhanyisa ngangokunokwenzeka.
Ukulawulwa kwelanga nosuku lokuvivinya umzimba. Zama ukulala futhi uvuke ngesikhathi esifanayo (ngokushesha ngangokunokwenzeka kusihlwa futhi ngokushesha ngangokunokwenzeka ekuseni) nomntwana. Okungenani, ukunciphisa ukubuka kwezinhlelo ze-TV nesikhathi esisekhompyutheni, qalisa ukwenza umzimba wokuqala. Ngisho noma "kungekho isikhathi esanele", ekuseni 10-15 imizuzu kuyotholakala.
Lalela umzimba womntwana, okwamanje udinga ama-carbohydrate amaningi. Ungavumeli i-candy ne-tshokolethi ngezigaba, ziqukethe i-serotonin yezinto eziphilayo-i-hormone yenjabulo ethuthukisa isimo sengqondo. Kodwa khumbula ukuthi izingxenye zamakhemikhali ezidingekayo ukunqoba ukucindezeleka kwasebusika, zikhona emikhiqizweni yefulawa, okusanhlamvu, ushizi, ukhilimu omuncu, ibhotela namaqanda.
Yamukela ingane njengoba engekho ngaphandle kokumangalela ngokweqile. Ingane nezingane ezisencane imane engakwazi ukulwa nemijikelezo yemvelo, ngakho-ke idinga usizo nokusekelwa, kunokuba kube nemithwalo yokwengeza kwengqondo.