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Ngaba uyavuka ebuthongweni kwaye uzive ukuba awunawo amandla okuvuka ebhedini? Ngaba ufika ekhaya uvela emsebenzini kwaye ucinga ukuba awusenaso nesuntswana lobomi eliseleyo kuwe? Ngaba utsiba umthambo usithi uziva udiniwe ngalo lonke ixesha? Le yimiqondiso yokudinwa.
Khawufane ucinge ukuba uphakathi kwentlanganiso ebalulekileyo emsebenzini, kwaye awukwazi kugxila kuba kubonakala ngathi awunamandla! Ewe, oku kunokuba sisibetho esikhulu kubomi bakho bomsebenzi, akunjalo?
Isigulo esiqatha sinokukwenza uzive udiniwe ngalo lonke ixesha, kodwa izifo ezincinanana zinokubutshabalalisa ubomi. Kukho izizathu ezithile zokudinwa ngalo lonke ixesha. Izizathu zokuziva ungaphili zinokubangelwa kukungalali, amayeza, uxinzelelo kunye nesifo sentliziyo.
Kule nqaku, uBoldsky wabelana nawe ngezinye zezizathu ezinokubangela ukuba uzive udiniwe ngalo lonke ixesha.
Kutheni Uziva Ukhathele Ngalo lonke ixesha?
Imikhwa yakho idlala indima ebalulekileyo ekwandiseni amanqanaba akho amandla. Nokuba ukutya ngendlela engafanelekanga kunye nendlela yokuphila engenampilo kuchaphazela amajoni akho omzimba kwizinga eliphezulu. Ukunqongophala kokulala sesinye sezizathu zokuziva udiniwe. Ewe, imikhwa enjalo kufuneka inyangwe njengoko inokukwenza udinwe ngokukhawuleza. Ukulwa nokudinwa, kufuneka ube uyasebenza emzimbeni nasengqondweni [1] .
Amandla akho asezantsi anokuba luphawu lwalo naliphi na ilungu lomzimba okanye iihomoni ezingasebenzi kakuhle emzimbeni, njengakwimeko yehypothyroidism okanye hyperthyroidism. Ngamanye amaxesha, ukunqongophala kwezinto ezithile eziyimfuneko kunokuba sisizathu sokuba buthathaka nokudinwa. Ukuphazamiseka kokulala kwaye uxinzelelo inokuba sisizathu sobuthathaka bakho kunye namandla aphantsi. Xa uxinezelekile, ufuna amandla ukuze ujongane nayo, yiyo loo nto kukushiya udiniwe kule nkqubo [Mbini] [3] .
Umzimba womntu unokuhlala usempilweni kwaye usebenza kuphela ukuba unenqanaba elifanelekileyo lamandla. Xa umzimba uvelisa amandla aneleyo, uyadinwa. Izizathu zokudinwa zinokwahluka kakhulu, kunokwenzeka ngenxa yezifo kunye nezifo. Ngeli xesha, izilwa-buhlungu zisebenzisa amandla amaninzi ukulwa esi sifo ngaphakathi, zibangela ukudinwa [4] .
Ke, nolu uluhlu lwezizathu zokuba ungaziva udiniwe ngalo lonke ixesha kwaye ujongeka.
1. Igazi
Esinye sezizathu eziqhelekileyo zokudinwa kukuba unesifo sokungabikho kwegazi, ngenxa yokunqongophala kweeseli ezibomvu zegazi ezihambisa ioksijini kwiindawo ezahlukeneyo zomzimba. Ukuba uziva udiniwe lonke ixesha uhamba neentloko, kunzima ukugxila, ukubetha kwentliziyo, ubunzima bokulala, njl. [5] .
2. Iingxaki zeTyroid
Kule meko, ukudinwa kwakho kukhatshwa ziinwele ezomileyo nolusu, iinzipho ezomeleleyo, ukukhukhumala phantsi kwamehlo, ilizwi elirhabaxa, ukonyuka kwentliziyo, ukutshintsha kwemozulu, ukucaphuka, njl. idlala lengqula Ufihla iihormoni ezilawula imisebenzi ephambili yomzimba. Ukuba idlala lengqula alisebenzi ngokufanelekileyo, lilahla iihormoni zakho ngaphandle kolawulo kwaye ziphazamisane namandla akho [6] .
3. Iswekile
Kunye namanqanaba amandla asezantsi, ukuba uhlala uziva unxaniwe, kukho imfuno rhoqo yokuchama, umbono ophuthileyo, ngesiquphe ukuhla ukusinda , ukucaphuka kunye nomsindo, kufuneka ujonge amanqanaba eglucose egazini [7] . Ukudinwa kunokuba luphawu lwe isifo seswekile , apho ukuphazamiseka kwemetabolism kuthintela imveliso ye-insulin, ethi yona ikhokelele kwiimpawu ezininzi ezingathandekiyo, kubandakanya ukudinwa, ubuthathaka, njl.
4. Ukuswela iVitamin B12
Vitamin B12 yenye yeevithamini eziphambili ezifunwa ngumzimba ukugcina amanqanaba aphezulu amandla [8] . Ukunqongophala kwale vithamini emzimbeni wethu kubangela ukudinwa kunye nokudideka kwengqondo. Ungayithatha njengezongezo okanye uye kwimithombo yendalo enjengamaqanda, inkukhu kunye nentlanzi [9] .
5. Ukuhlala Ubomi
Ukuphila ubomi bokungasebenzi yenye yezona zinto zinegalelo kubuthathaka nokudinwa. Izifundo zidibanisa indlela yokuphila kunye nesifo esinganyangekiyo (i-CFS), ebonakaliswa kukudinwa okungaphaya kokuchazwa mihla le [10] . Ukutshintsha i ukuhlala phantsi ngokusebenza kunokunceda ukunciphisa ukudinwa kunye nokunyusa amanqanaba akho emandla.
6. Ukungabikho Kokulala
Ukulala ngokwaneleyo kubalulekile njengokutya okunesondlo xa kuziwa ekugcineni indlela yokuphila esempilweni. Indlela yokuziphatha kakubi, ukutya okungalindelwanga, kunye nokungazilolongi kubangela izifo ezininzi, ukungalali ngokwaneleyo kunokubangela ukudinwa, nto leyo eyaziwayo [Shumi elinanye] . Abantu bafuna ubuncinci Ukulala iiyure ezintandathu yonke imihla ukuze ingqondo isebenze ngokuchanekileyo kwaye umzimba uhlale usempilweni kwaye unamandla.
7. Ukutya okuthile
Njengokuba ukutya kunganyusa njani amanqanaba akho amandla, ukutya okuthile kunokwenza udinwe, ungalali, kodwa udiniwe. Ukutya okufana ne-gluten, ubisi, amaqanda, isoya, kunye nombona zezinye zokutya okuqhelekileyo okunokudinisa. Imvakalelo yokutya okanye ukunganyamezelani kokutya ngoyena nobangela wokudinwa kwabaninzi [12] .
8. Uxinzelelo
Ixabiso eliqhelekileyo loxinzelelo mihla le ayisiyonto inokukhathaza kakhulu, kodwa uxinzelelo olungapheliyo lubonakalisile ukuba nefuthe kumanqanaba akho amandla [13] . Ngelixa uphepha uxinzelelo akunakwenzeka ngamanye amaxesha, unokuthatha iindlela zokulawula uxinzelelo ezifana neyoga okanye ukucamngca ukuze uzincede.
9. Uxinzelelo
Ukuba, kunye namanqanaba amandla anciphileyo, ukufumanisa kunzima ukugxila kunye nokulala, uhlala uhlala kwixesha elidlulileyo, uzive ungonwabanga kwaye ungenathemba ngalo lonke ixesha, awufuni kunxulumana, kwaye uzivalele, usenokuba unengxaki ukudakumba . Qiniseka ukuba uthabathe uncedo lwengqondo kwangoko okanye uthethe nomntu omthandayo onokuzityand 'igila kuye [14] .
10. Ukungabikho kwe-Hydration
Ukuhlala hydrated kubaluleke kakhulu kwimpilo yakho iyonke. Ukuphelelwa ngamanzi emzimbeni kwenzeka xa umzimba wakho ungonelanga ngamanzi. Oku kungabikho kukhokelela kukuphazamiseka kokusebenza komzimba okuqhelekileyo, kukushiye udinwe kakhulu kwaye udiniwe Isifo samathambo [16] 
Kwinqaku lokugqibela…
Ukuba ikofu ayinakunceda ugcine amehlo akho evulekile, kuya kufuneka ubone ugqirha onokukunceda ujongane nale ngxaki. Kubalulekile ukuba uqonde ukuba yintoni ebangela ukuba udinwe ngalo lonke ixesha, ke unokuyiphucula kwaye uyonyuse amanqanaba akho amandla.
