Amathiphu asheshayo
- Ngosuku olunengcindezi, hamba ngokushesha imizuzu engamashumi amabili ngaphambi kwanoma yini enye.
- Kwenze kube kuncane: imizuzu emihlanu iyabalwa, futhi ungama emva kwalokho.
- Khetha ukunyakaza okunesigqi okukuthokozisayo ukuze kube yimpumuzo, hhayi umsebenzi onzima.
Kukhona uhlobo oluthize losuku olubi lapho amahlombe akho engaphezulu eduze kwezindlebe zakho ungaqapheli ngisho kuze kube usuyama ekugcineni. Ingcindezi ayihlali ngenhlonipho emicabangweni yakho. Iqinisa umhlathi wakho, ifingqe isisu sakho, futhi igcina imisipha yakho ilungele usongo olungalokothi lufike.
Lolo hlangothi lomzimba lwengcindezi luphinde lube umnyango wokuphuma kuyo. Lapho unyakazisa umzimba wakho, awuzikhohlisi nje. Usebenza nawo lawo mahlelo abevuselelwe kuqala, futhi uwanika indlela yokuzola. Abantu abaningi bakhubeka kulokhu ngengozi, ukuhamba okwaguqula isimo esibi somoya, ukugijima okwathulisa ikhanda elizungezayo. Nakhu ukuthi kungani kusebenza, nokuthi ungakusebenzisa kanjani ngamabomu.
Ingcindezi isenzakalo somzimba
Lapho ubuchopho bakho buzwa ingcindezi, buvusa i-alamu yasendulo. Amahomoni afana ne-adrenaline ne-cortisol angena ngobuningi, inhliziyo yakho isheshisa, ukuphefumula kwakho kufushana, imisipha yakho iqina, konke kwakhelwe ukukusiza ulwe noma ubaleke engozini yomzimba. Lelo hlelo lasindisa okhokho bethu ezilwaneni ezizingelayo. Aluncedi kangako lapho usongo kuyi-inbox, futhi kungekho okumele ubalekwe.
Ngakho amandla awanandawo yokuya. Amahomoni ayaqhubeka ejikeleza, imisipha ihlala iqinile, futhi usale uhlezi emzimbeni olungele ukugijima ngamandla ngenkathi uphendula ama-imeyili. Ukunyakaza kunika leso simo esivuselelekile indawo yokuya. Kushisa amakhemikhali engcindezi ngendlela obekufanele ashiswe ngayo, ngomzimba.
Okwenzekayo lapho unyakaza
Ukuzivocavoca kushintsha amakhemikhali akho angaphakathi ngezindlela ezimbalwa ezibalulekile lapha. Ngokusho kwe-Harvard Health, umsebenzi we-aerobic wehlisa amahomoni engcindezi omzimba, kuhlanganise ne-adrenaline ne-cortisol, ngenkathi ukhulula ama-endorphins, amakhemikhali obuchopho uqobo enza umuntu azizwe kahle. Ama-endorphins asemuva kwalokho okuthiwa yi-runner's high nomuzwa wokukhululeka nethemba elithulile elingalandela ukuzivocavoca okuhle.
Umphumela awudingi iseshini enamandla. Ukuhamba ngokushesha imizuzu engamashumi amabili kungacacisa ingqondo futhi kususe ukucindezeleka. Iphuzu akusikho ukuzikhandla. Kuwukunika uhlelo lwakho lwezinzwa isignali ehlukile kuleyo ingcindezi eqhubeka iyithumela.
Kukhona nenzuzo yesikhathi eside futhi. Ukunyakaza njalo kubonakala kwenza abantu bakwazi ukumelana nengcindezi ngokuhamba kwesikhathi, hhayi nje ngomzuzu ngemva kweseshini. Umzimba wakho uthola ukuzijwayeza ukusebenzisa uhlelo lwawo lwe-alamu bese luyayeka, ngakho izinto zansuku zonke zikuphazamisa kancane.
Kusebenza engqondweni, hhayi kuphela emakhemikhalini
Akuyona yonke inzuzo eyeyamakhemikhali. Enye yayo icace ngaphezu kwalokho.
Lapho uhamba noma uphakamisa noma unyakaza udabula ukuzelula, ukunaka kwakho kunendawo yokuya ngaphandle kokukhathazeka okuzungezayo. I-Harvard Health iphawula ukuthi umsebenzi womzimba ugcina ingqondo ixakekile futhi uyivumele isuke ekukhathazekeni kosuku isikhashana. Lelo khefu lingaba lanele ukukhulula umcabango obuwubambe kanzima kakhulu.
Ukunyakaza kuphinde kunciphise ukucindezeleka komzimba engcindezi ekwakhayo. Ingcindezi ivame ukuqinisa imisipha nokuvala umhlathi, ngezinye izikhathi kube nekhanda elibuhlungu. Ukunyakaza okuthambile, okuhlelekile, nemikhuba efana nokuqinisa kancane bese ukhulula iqoqo lemisipha ngalinye, kuphazamisa lowo mjikelezo futhi kukhumbuze umzimba oqinile ukuthi kuvumelekile ukudedela.
Futhi kukhona umvuzo othule kakhulu wokwenza into nje. Njengoba uqina kancane, uvame ukuzwa umuzwa okhulayo wobungoti nokulawula, okuyisiphuzo esiphikisayo sokungabi namandla ingcindezi engakuletha.
Okubalwayo, nokungakanani
Izindaba ezinhle: izinga liphansi kunalokho imboni yokuqina komzimba ekushoyo. I-CDC iphakamisa ukuthi abantu abadala baqondise cishe imizuzu engu-150 yomsebenzi olinganiselayo ngesonto, okuphuma cishe imizuzu engu-30 ngosuku, izinsuku ezinhlanu ngesonto, kanye nezinsuku ezimbalwa zomsebenzi wamandla. Kodwa lowo umgomo okumele uqonde kuwo, hhayi intengo yokungena. I-CDC icacile ukuthi umsebenzi othile ungcono kunokungabikho, futhi izinzuzo ziqala ukwanda ngokushesha.
Ngengcindezi ikakhulukazi, uhlobo lokunyakaza alubalulekile njengeqiniso lokunyakaza. Izinketho ezimbalwa, kuya ngokuthi unani ngaphakathi:
- Ukuhamba, ngokufanele phandle. Isidambisi sengcindezi esilula kunazo zonke, esingaphindwa kakhulu esikhona. Akukho zinsiza, akukho khono, sitholakala cishe noma kuphi.
- Noma yini enesigqi ne-aerobic. Ukugibela ibhayisikili, ukubhukuda, ukudansa ekhishini, ukugijima kancane. Isigqi esiqinile, esiphindaphindwayo siyingxenye yalokho okuthulisayo.
- I-Yoga noma i-tai chi. Lezi zihlanganisa ukunyakaza okuthambile nokuphefumula kancane, okuphindaphinda umphumela ozolisayo.
- Ukuqeqeshwa kwamandla. Ukuphakamisa, ngisho nangezisindo ezilula noma nje isisindo somzimba wakho, kunika ingcindezi indawo yomzimba yokukhipha futhi kwakhe lowo muzwa wokulawula.
- Ukuzelula nemiphefumulo emincane embalwa. Ngezinsuku lapho okwengeziwe kuzwakala kungenzeki, lokhu kusabalwa.
Qaphela into eyodwa edlula kukho konke. Akukho ngisho nokukodwa kwalokhu okudinga ubulungu bejimu noma ihora ongenalo.
Lapho ugqozi kuyilokho kanye ingcindezi ekuthathe kuwe
Nangu umqondo ononya. Ingcindezi ngokuvamile yiyo ephelisa amandla obungawadinga ukuze uyozivocavoca kuqala. Uma ukhathele kakhulu ukuze ucabange ukuzivocavoca, lokho akukona ukwehluleka kokuziphatha ngesiyalo. Kuyingcindezi eyenza umsebenzi wayo.
Ngakho kuncishise. Umgomo ngosuku olunzima akusikho ukuzivocavoca okuhle. Kuwukunyakaza nje okuthile.
- Kwenze kube kuncane ngokwedlulele. Ukudansa okulingana nengoma eyodwa. Ukuhamba uye ekugcineni komgwaqo bese ubuya. Imizuzu emihlanu, bese uvunyelwa ukuyeka.
- Yehlisa ukungqubuzana. Gcina izicathulo zakho ngasemnyango. Khetha into ongadingi ukushayela uye kuyo noma ukushintsha izingubo ngenxa yayo.
- Kubophele entweni osuvele uyenza. Ukuhamba okufushane ngokushesha ngemva kwesidlo sasemini, ukuzelula ngenkathi ikhofi liphekwa.
- Qaphela ukuthi uzizwa kanjani ngemva kwalokho, hhayi nje ngaphambili. Uvalo ngaphambili luyaqamba amanga. Impumuzo ngemva kwalokho yiyo ingxenye eqotho, futhi ukukukhumbula yikho okukukhipha ngomnyango ngokulandelayo.
Abantu abaningi bathola ukuthi imizuzu emihlanu yokuqala yiyo yonke impi. Uma usunyakaza, ukuqhubeka kulula, futhi ukuma kusenesikhathi kusabalwa njengokunqoba.
Lapho okumele ufinyelele okungaphezu kokuhamba
Ukunyakaza kuyithuluzi elinamandla ngempela, futhi akusona isixazululo sakho konke. Uma ingcindezi yakho ingapheli, uma iqeda ubuthongo bakho, ukugxila kwakho, ubudlelwano bakho, noma ikhono lakho lokudlula usuku olujwayelekile, ukuhamba akuhloselwe ukuthwala konke lokho. Lokho kufanele kukhulunywe nodokotela noma udokotela wengqondo, ongasiza ngalokho okungaphansi.
Iphuzu elisheshayo lokuphepha futhi. Uma unesimo senhliziyo, ukulimala, noma esinye isikhathazo sempilo, noma uma ungasebenzanga isikhathi eside, xhumana nodokotela wakho ngaphambi kokuqala into entsha noma enamandla, ukuze ungene kahle ngokuphepha.
Akukho kulokhu okukucela ukuthi ube ngumsubathi. Kucela ukunyakaza okuncane, kaningana kancane kunalokho okwenzayo manje, ngezinsuku onakho. Umzimba wakho usuvele uyazi ukwehla engcindezini. Kwesinye isikhathi umane udinga wena ukuwuyisa ekuhambeni.
Imithombo
- Harvard Health Publishing, Ukuzivocavoca Ukuze Ukhululeke
- Centers for Disease Control and Prevention, Umsebenzi Wabadala: Uhlolojikelele
- Cleveland Clinic, Izimpawu Zokusha: Kuyini, Kuzwakala Kanjani Nokuthi Ungalulama Kanjani