Uhlala Kanjani Uphilile Futhi Unamandla Ngokukhulelwa
Ukukhulelwa kuwuhambo olumangalisayo, kodwa kungaphinde kuletha ukukhathala, ukungakhululeki ngokomzimba, kanye nokuphakama nokwehla ngokomzwelo. Ukuhlala uphilile nokugcina amandla kubalulekile empilweni yakho engokomzimba nengokwengqondo ngalesi sikhathi soguquko. Ukwenza imisebenzi ephephile, ukubeka phambili ukudla okunempilo, nokuthola izindlela zokuhlala ukhuthazekile kungakusiza uzizwe uphilile futhi ulungele izinselelo zokukhulelwa nokubeletha. Nalu umhlahlandlela owandisiwe wokuhlala uphilile futhi unamandla phakathi nokukhulelwa.
Yenza Izivivinyo Eziphephile Futhi Eziwusizo
Ukuzivocavoca kungenye yezindlela ezinhle kakhulu zokukhulisa amandla, ukuthuthukisa isimo sengqondo, nokusekela ukukhulelwa okunempilo. Ukufaka imisebenzi enomthelela omncane ohlelweni lwakho kungakugcina uphilile ngaphandle kokubeka ingcindezi engadingekile emzimbeni wakho.
Ukuhamba kuyisinqumo esihle kuwo wonke amazinga okuqina, okunikeza izinzuzo ze-cardiovascular nokunciphisa ukuvuvukala emilenzeni yakho. I-yoga yangaphambi kokubeletha ingenye umsebenzi onconywa kakhulu, njengoba yenza ngcono ukuguquguquka, iqinisa imisipha eyinhloko neyasenyonga, futhi ikhuthaze ukuphumula. Ukubhukuda kuwusizo ikakhulukazi njengoba amanzi esekela isisindo somzimba wakho, kunciphisa ingcindezi emalungeni akho futhi kunikeze ukuzivocavoca komzimba wonke. Uma ukhetha ukuqeqeshwa kwamandla, izisindo ezincane noma amabhendi okumelana angasiza ukuqinisa imisipha yakho futhi athuthukise ukukhuthazela, okuzoba usizo ngesikhathi sokubeletha. Izivivinyo zaphansi kwesibeletho, njenge-Kegel, ziqinisa imisipha esekela isinyathi sakho nesibeletho, zinciphisa ingozi yokungakwazi ukuzibamba ngesikhathi nangemva kokukhulelwa.
Hlala uhlola umhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala noma ukuqhubeka nokuzivocavoca, ikakhulukazi uma unezinkinga noma izimo zezempilo.
Beka Phambili Ukudla Okulinganiselayo
Umzimba wakho udinga izakhamzimba ezengeziwe ngesikhathi sokukhulelwa ukuze usekele ingane yakho ekhulayo futhi ugcine amazinga akho amandla. Ukudla okulinganiselwe kuqinisekisa ukuthi uthola uphethiloli owudingayo ukuze uhlale uphilile futhi uzizwe ungcono kakhulu.
Faka ama-carbohydrate ayinkimbinkimbi njengamabele aphelele, i-oats, nelayisi elinsundu ekudleni kwakho, njengoba enikeza ukukhululwa okuzinzile kwamandla usuku lonke. Amaprotheni anomzimba omncane njengamaqanda, inkukhu, inhlanzi (enemercure ephansi), nama-legume asekela ukulungiswa nokukhula kwemisipha, kuyilapho amafutha anempilo avela kuma-avocado, amantongomane, imbewu, namafutha omnqumo anikeza ama-fatty acid abalulekile empilweni yobuchopho kanye nokushisa kwamandla. Ungakhohlwa ukudla okunothe nge-iron njengesipinashi, udali, nenyama ebomvu enomzimba omncane ukuze uvimbele ukukhathala okubangelwa ukuntuleka kwe-iron. Hlanganisa lokhu nokudla okunothe nge-vitamin C njengamawolintshi noma upelepele ukuze uthuthukise ukumunca kwe-iron. Ukuhlala unamanzi kubaluleke ngokulinganayo; hlela ukuphuza okungenani izinkomishi eziyisi-8–10 zamanzi nsuku zonke ukuze uvimbele ukuphelelwa amanzi emzimbeni, uthuthukise ukugaya ukudla, futhi ugcine amazinga amandla.
Yakha Uhlelo Lokulala Olungashintshi
Ukulala kubalulekile ukuze uvuselele umzimba wakho nengqondo yakho, kodwa izinguquko zamahomoni, ukungakhululeki ngokomzimba, nokuvakashela endlini yangasese kaningi kungaphazamisa ukuphumula kwakho ngesikhathi sokukhulelwa. Ukwakha uhlelo oluhle lokulala kungakusiza uthole ukuphumula okudingayo.
Lala uvuke ngesikhathi esifanayo nsuku zonke ukuze ulawule iwashi lakho langaphakathi. Sebenzisa umcamelo wokukhulelwa ukuze usekele isisu sakho, umhlane, namathanga, okwenza kube lula ukuthola isikhundla sokulala esinethezekile. Ngokwesigaba sesibili, kunconywa ukulala ohlangothini lwesokunxele, njengoba kuthuthukisa ukugeleza kwegazi enganeni yakho futhi kunciphise ingcindezi ezithweni zakho. Gwema i-caffeine ntambama bese unciphisa isikhathi sesikrini ngaphambi kokulala ukuze uthuthukise ikhwalithi yokulala kangcono.
Lawula Ukukhathala Ngamaphutha Amancane
Kujwayelekile ukuzizwa ukhathele, ikakhulukazi phakathi nesigaba sokuqala nesesithathu lapho umzimba wakho usebenza kanzima ukusekela ingane yakho. Ukufaka izikhathi zokuphumula ezincane osukwini lwakho kungakusiza uvuselele futhi uhlale unamandla.
Thatha izikhathi zokuphumula zamandla zemizuzu engu-20–30 lapho kudingeka khona, njengoba zingakuvuselela ngaphandle kokukwenza uzizwe udiniwe. Prakthiza izivivinyo zokuqaphela njengokuphefumula okujulile noma ukuzindla ukuze uhlambulule ingqondo yakho futhi ukhulise amazinga amandla. Ukwelula njalo kungaphinde kuthuthukise ukujikeleza kwegazi futhi kunciphise ukuqina kwemisipha, ikakhulukazi uma uke wahlala isikhathi eside.
Lalela Umzimba Wakho
Ukukhulelwa akusona isikhathi sokuziphusha kakhulu. Umzimba wakho wenza izinguquko ezinkulu, futhi ukulalela izimpawu zawo kubalulekile ukuze ugcine amandla futhi ugweme ukukhathala kakhulu.
Uma uzizwa ukhathele ngokungajwayelekile, zivumele uphumule. Ukuzivocavoca ngokweqile kungaholela ekukhathaleni nasekuphunguleni amazinga amandla. Lungisa amazinga akho omsebenzi ngokusekelwe ekutheni uzizwa kanjani, ugxile ekuzinzeni kunasekuqineni. Ngokwesibonelo, uma uvame ukuhamba imizuzu engu-30 kodwa uzizwa ukhathele, nciphisa ukuhamba kwakho kube imizuzu engu-15. Gwema ukushisa kakhulu ngesikhathi sokuzivocavoca, ikakhulukazi esimweni sezulu esishisayo, ngokuhlala ezindaweni ezinomthunzi noma ezinomoya opholile nokuphuza amanzi amaningi.
Lawula Ukucindezeleka Ukuze Uthole Amandla Azinzile
Ukucindezeleka kungaqeda amandla akho futhi kuthinte inhlalakahle yakho yonke. Ukuthola izindlela zokulawula ukucindezeleka kungakusiza uzizwe ulinganiselwe futhi ukhuthazekile phakathi nokukhulelwa kwakho.
Amasu okuphumula njenge-yoga, ukuphefumula okujulile, noma ukuphumula kwemisipha okuqhubekayo kungakusiza uphumule futhi unciphise ukungezwani. Ukuhlala uxhumene nabathandekayo noma ukujoyina iqembu lokusekela labakhulelwe kungakunikeza ukwesekwa ngokomzwelo nomuzwa womphakathi. Gxila ezicini ezinhle zokukhulelwa kwakho ngokubhala phansi mayelana nokuphawulekayo, ukuhlela ukufika kwengane yakho, noma ukufunda izincwadi ezikhuthazayo.
Hlala Umanzi Futhi Udle Ukudla Okuncane Okunempilo
Ukuphelelwa amanzi emzimbeni nendlala kungaholela ekuweni okungazelelwe kwamandla, ngakho-ke ukuhlala unamanzi futhi udle kahle kubalulekile ukuze uhlale unamandla.
Phatha ibhodlela lamanzi nawe futhi uphuze amanzi njalo usuku lonke, ikakhulukazi uma uzivocavoca noma usendaweni efudumele. Faka ukudla okulula okunempilo njengamantongomane, iyogathi, izithelo ezintsha, noma ama-cracker amahle ukuze ugcine amazinga kashukela egazini ezinzile. Lokhu kudla okulula kungahlinzeka ngamandla asheshayo futhi kuvimbele ukwehla kwamandla phakathi kokudla.
Yenza Imisebenzi Ejabulisayo
Ukuhlala uphilile akusho njalo ukunamathela ohlelweni lokuzivocavoca oluhlelekile. Imisebenzi ejabulisayo ingakugcina uhamba ngenkathi ikhulisa isimo sakho sengqondo.
Ukudansa endlini ngomculo wakho owuthandayo kuyindlela enhle yokukhulisa ukushaya kwenhliziyo yakho nokukhipha ama-endorphin. Ukuhamba ngezinyawo emvelweni epaki noma ngasolwandle kunikeza ukuzivocavoca okulula nokukhuthazwa ngokomqondo ngokuba ngaphandle. Ukujoyina amakilasi okuqina ngaphambi kokubeletha noma ama-water aerobics kukuvumela ukuthi uhlanganise umsebenzi womzimba nokuxhumana nabantu, okungakhuthaza kakhulu.
Sebenzisa Ukwesekwa Okufanele
Njengoba umzimba wakho ushintsha, ukusebenzisa ukwesekwa okufanele kungenza ukuhlala uphilile kube ntofontofo futhi kujabulise kakhudlwana.
Gqoka izicathulo ezisekelayo, ezinamathole aphansi anokwesekwa okuhle kwe-arch ukuze uvimbele ubuhlungu bezinyawo futhi uthuthukise ukulingana. Faka imali ezingutsheni zokukhulelwa ezikuvumela ukuba uhambe ngokukhululeka nangokunethezeka. Amabhande okusekela isisu anganciphisa ingcindezi emhlane nasethangeni lakho, ikakhulukazi ngesikhathi sokuzivocavoca noma izikhathi ezinde zokuma.
Hlala Ukhuthazekile Ngezinhloso Ezincane
Ukusetha izinhloso ezingokoqobo nezingafinyeleleka kungakusiza uhlale uqinile futhi ukhuthazekile phakathi nokukhulelwa kwakho.
Qala ngezinhloso zansuku zonke njengokuhamba okufushane, imizuzu embalwa yokwelula, noma iseshini ye-yoga esheshayo. Gubha izinto ezincane eziphumelele, njengokuqedela ukuzivocavoca noma ukulungisa ukudla okunempilo, ukuze uhlale ukhuthazekile. Ukulandelela intuthuko yakho kumajenali kungaphinde kukukhumbuze ukuthi usuhambe kangakanani futhi kukukhuthaze ukuba uqhubeke.
Hlela Usuku Lwakho Ngokuhlakanipha
Ukuhlela usuku lwakho kungakusiza ukuba usebenzise ngokugcwele amandla akho futhi uqinisekise ukuthi uhlala uphilile ngaphandle kokuzizwa ukhungathekile.
Qala usuku lwakho ngokuzivocavoca okulula, njengokuhamba noma iseshini ye-yoga, ukuze ukhulise amandla akho usuku lonke. Beka phambili imisebenzi lapho amazinga akho amandla ephezulu kakhulu, ngokuvamile ekuseni noma ntambama. Yabela umyeni wakho, umndeni, noma abangani imisebenzi ukuze ulondoloze amandla emisebenzini ebaluleke kakhulu kuwe.
Gxila Kwimpilo Yengqondo Neyomzwelo
Isimo sakho somzwelo sidlala indima enkulu ekutheni uzizwa unamandla kangakanani. Ukuhlakulela umqondo omuhle nokunakekela impilo yakho yengqondo kungenza ukukhulelwa kujabulise kakhulu.
Prakthiza ukubonga ngokucabanga ngezinto obonga ngazo phakathi nohambo lwakho lokukhulelwa. Yenza imisebenzi yokudala njengokudweba, ukubhala, noma ukwakha ukuze ugcine ingqondo yakho ivuselelwe nemoya wakho uphakeme. Chitha isikhathi nabangani, umndeni, noma abanye omama abakhulelwe ukuze uhlale uxhumene nabantu futhi usekelwe ngokomzwelo.
Isiphetho
Ukuhlala uphilile futhi unamandla ngesikhathi sokukhulelwa kuhlanganisa inhlanganisela yomsebenzi womzimba ophephile, ukudla okunempilo, ukuphumula okufanele, nokuzinakekela ngokomzwelo. Ngokulalela umzimba wakho, ukusetha izinhloso ezingafinyeleleka, nokwakha indawo esekelayo, ungajabulela ukukhulelwa okunempilo, okunamandla kakhudlwana. Yamukela lesi sikhathi esikhethekile empilweni yakho ngokuzethemba, nengqondo enhle, nokuzibophezela empilweni yakho.
Imibuzo Ebuzwa Njalo
1. Ingabe kuphephile ukuzivocavoca ngesikhathi sokukhulelwa?
Yebo, inqobo nje uma udokotela wakho evuma. Imisebenzi enomthelela omncane njengokuhamba, ukubhukuda, ne-yoga yangaphambi kokubeletha ngokuvamile iphephile futhi iyasiza.
2. Ngingakwazi kanjani ukulawula ukukhathala kokukhulelwa?
Yidla ukudla okunothe ngezinto ezidingekayo emzimbeni, hlala unamanzi, thatha izikhathi zokulala ezincane, futhi ufake ukuzivocavoca okulula ohlelweni lwakho ukuze uthuthukise amazinga amandla.
3. Ngingakwazi yini ukuqhubeka nohlelo lwami lokuzivocavoca ngaphambi kokukhulelwa?
Ungakwazi, kodwa kubalulekile ukushintsha izivivinyo ukuze zivumelane nesigaba sakho sokukhulelwa futhi ugweme imisebenzi enomthelela omkhulu. Hlala uhlola udokotela wakho kuqala.
4. Yikuphi ukudla okungcono kakhulu ekukhuliseni amandla ngesikhathi sokukhulelwa?
Ama-carbohydrate ayinkimbinkimbi, amaprotheni anomzimba omncane, amafutha anempilo, nokudla okunothe nge-iron njengesipinashi nodali kuhle kakhulu kumandla azinzile.
5. Ngazi kanjani uma ngizivocavoca ngokweqile?
Izimpawu zokuzivocavoca ngokweqile zihlanganisa isiyezi, ukuphelelwa umoya, noma ubunzima bokukhuluma ngesikhathi sokuzivocavoca. Yima ngokushesha bese uphumula uma uhlangabezana nalezi zimpawu.
