Ukudinwa kweNtwasahlobo – Isifo esilindele iNtwasahlobo

Sasinda kwiimini zasebusika ezinemvula, ezibandayo nezimnyama. Ixesha lasentlakohlaza, apho silindelwe ziintsuku ezinelanga nezinde, lisemnyango wethu. Kodwa siziva sidiniwe kwaye sidiniwe kwezi ntsuku zintle. Isuka phi? Isizathu sisenokuba kukudinwa kwentwasahlobo.

Yintoni ukudinwa kwentwasahlobo?

Ukudinwa kwentwasahlobo yiseti yeengxaki ezenzekayo ngenxa yokungakwazi komzimba ukuziqhelanisa notshintsho lwamaxesha onyaka. Isigqi somzimba siyatshintsha ekwindla nasebusika. Kuxakeke ngakumbi ngenxa yokuba mnyama kwangoko melatonin iyimfihlo. Njengoko iintsuku ziba nde entwasahlobo, ukukhutshwa kwemelatonin kunokuncipha. Le meko icingelwa ukuba ibangela ukukhathala kwentwasahlobo. 

Ukukhathala kwentwasahlobo, uvakalelo lweeseli ze-retina ekukhanyeni, ukungalingani kwizinto ezinikezela ukuhanjiswa kweekhemikhali kwingqondo, ukuphazamiseka okusisigxina kwi-cyclic rhythm. serotonin kusenokuba ngenxa yokuguquguquka kwinqanaba.

Ngaba konke ukudinwa kukudinwa?

Nangona sithi ukudinwa esikufumana kwiinyanga zasentwasahlobo kukudinwa kwentwasahlobo, ayikuko konke ukudinwa kukudinwa kwentwasahlobo. Ukudinwa kuhlelwe ngeendlela ezahlukeneyo. Ukudinwa okungapheliyo, ukudinwa ngokwasengqondweni kunye nokudinwa kwasentwasahlobo...

ukudinwa okungapheliyo: Olu hlobo lokukhathala luhlala ngaphezu kweenyanga ezi-6 kwaye kunzima ukunyanga. Inezizathu ze-endocrine, ze-neurological and psychological. Ngolwazi malunga nokudinwa okungapheliyo funda eli nqaku.

ukudinwa ngokwasengqondweni: Olu hlobo lokudinwa ludla ngokubakho ngokunxuseneyo neziganeko ezenzeka ebantwini.

umkhuhlane wasentwasahlobo: Kwenzeka ngexesha lonyaka kwaye izibonakalisa ekuqaleni kwentwasahlobo.

Yintoni ebangela ukudinwa kwentwasahlobo?

Umzimba awusebenzi ngakumbi kwiinyanga zasebusika. Iqala ukusebenza entwasahlobo njengoko imozulu iqalisa ukufudumala. Kuthatha ixesha ukuba umzimba uqhelane nolu tshintsho kunye nenkqubo yehomoni yokulawula. 

Inkqubo yokulungelelanisa iyancipha ngakumbi ngenxa yokwahlukana kwamaqondo obushushu ngequbuliso. Umoya ofumileyo nomdaka nawo unegalelo ekudinweni kwentwasa hlobo. 

Ezinye iimeko zandisa amathuba okukhathala kwentwasahlobo. Okufana nesondlo esingalungelelananga, utyekelo lokudakumba, ukusebenzisa utywala kunye necuba, ukuphazamiseka kokulala ...

Ukudinwa kwentwasahlobo ngamanye amaxesha kunokuba yinxalenye yokuphazamiseka kwexesha lonyaka kwaye kunokuba nzima. I-seasonal affective disorder ixhaphake kakhulu kwiinyanga zasebusika. Yimeko yokudakumba eyenzeka ngenxa yokungabikho kokukhanya kwiinyanga zasebusika. 

Ziziphi iimpawu zokukhathala kwentwasahlobo?

Iimpawu zokudinwa kwentwasahlobo ziquka: Ngokufika kwentwasahlobo

• Ubuthathaka
• ukukhathala
• Ukuphuthelwa
• utshintsho kumdla wokutya
• Uxinzelelo
• Intloko ebuhlungu
• Iintlungu zemisipha
• ukukrala kwezihlunu
• Ukungahambi kakuhle kokuya esikhathini kwabasetyhini

unyango ukudinwa Spring

I-Multivitamins ingasetyenziselwa ukunyanga ukukhathala kwentwasahlobo. Utshintsho esilwenzayo kwindlela esiphila ngayo luya kusenza sikwazi ukoyisa le meko ngokulula ngakumbi. Umzekelo;

• Ukutya okufanelekileyo
• Ukulala rhoqo
• Ukuyeka utywala kunye nokutshaya
• Ukuhlala kude neziselo ezine-asidi kunye ne-caffeinated

Indlela yokutya ngexesha lokukhathala kwentwasahlobo?

Ezinye izinto zesondlo kunye nendlela yokuphila zonyusa izikhalazo ezibangelwa kukudinwa kwentwasahlobo;

• Ukungatyi rhoqo
• ukutya ngokukhawuleza
• Ukufumana uxinzelelo olukhulu
• Ukungalali rhoqo kwaye ngokwaneleyo
• Ukusebenzisa igumbi lokulala ukwenza imisebenzi ngaphandle kokulala
• Ukusela iziselo ezinecaffeine
• ukusela utywala kakhulu

Izinto ekufuneka ziqwalaselwe ukunciphisa ukudinwa kwentwasahlobo zezi zilandelayo:

• Kuphephe ukutya ukutya okukhawulezayo, ukutya okungenamsoco kunye nokutya okugayiweyo. Ukutya ukutya okunjalo imihla ngemihla kubangela ukukhathala kwesibindi kunye nomthwalo onetyhefu emzimbeni.
• Ukutya iswekile elula kubangela ukuba iswekile yegazi inyuke kwaye iwe ngokukhawuleza. Ukutshintsha ngokukhawuleza kwishukela egazini kwandisa izikhalazo zokukhathala kunye nobuthathaka.
• Iidessert, i-pastries, i-confectionery, iziphuzo ezinoshukela kunye neziselo ezenziwe isiraphu ye-fructose kufuneka ziphetshwe.
• Ngokuhlwa njengoko kunokuphazamisa ubuthongo ukutya kunye neziselo ezinecaffeine akufanele idliwe.
• Ukutya okulula kunye nokwasekhaya kufuneka kutyiwe emini.
• Kufuneka kuqatshelwe ukuba ukutya kukutsha.
• Ukuba ukutya okunokulinganisela akunakwenzeka, izongezo ze-vitamin B kufuneka zithathwe.
• Umgangatho wokulala ubalulekile. 
• Ukuzivocavoca rhoqo kunciphisa izikhalazo zobuthathaka kunye nokukhathala. Imithambo efana nokuhamba, ukubaleka, ukukhwela ibhayisekile, ukuqubha nokudanisa kungakhethwa.
• Ekubeni uxinzelelo luya kuyenza ibe mandundu imeko, iindlela zokunciphisa uxinzelelo ezifana nokucamngca kunye nokuzivocavoca ukuphefumla kufuneka zisetyenziswe ukunceda ukuphumla.

Yintoni elungele ukudinwa kwentwasahlobo?

Ezinye izongezo zesondlo zingasetyenziselwa ukunciphisa amanqanaba oxinzelelo kunye nokuxhasa imisebenzi yokuqonda ngexesha lemisebenzi yengqondo. Iingcebiso zeVithamini zokukhathala kwentwasahlobo zimi ngolu hlobo lulandelayo;

• Ivithamin C
• B complex
• Mineral

ukuthenga kuya kuba luncedo. Kuya kuba luncedo ngakumbi ngamaxesha xa uziva udiniwe.

Spring ukudinwa unyango herbal

Ezinye izongezo zemifuno kunye neeoyile ezibalulekileyo zinceda ukudinwa kwentwasahlobo.

• Rhodiola rosea: Iyasebenza ekunciphiseni izikhalazo zokudinwa ezinxulumene noxinzelelo. Kunconywa ukuyisebenzisa kwiidosi zemihla ngemihla ye-288-600 mg ngokuchasene noxinzelelo. Akufunekanga isetyenziswe ebusuku njengoko iya kubangela ukuphuthelwa.
• Ginseng: Yandisa ukusebenza komzimba. Ginseng Kunconywa ukuthatha i-1 mg yesicatshulwa 3-200 amaxesha ngosuku. Ukusetyenziswa kwexesha elide, emva kweentsuku ze-15-20 zokusetyenziswa, thatha ikhefu kwiiveki ezi-2 kwaye uqhubeke uthatha kwakhona. Akufanele kuthathwe kunye neemveliso ezine-caffeine.

• icurrant: Inika amandla emzimbeni. Ijusi evela kwi-blackcurrant ihlanjululwe ngamanzi ashushu. Sela iglasi enye emini nasebusuku.

• Rosemary: Ivuselela inkqubo ye-nervous central. Isebenza nge-antioxidant. Yongeza i-teaspoon ye-1 yamaqabunga e-rosemary kwi-200 ml yamanzi abilisiwe, ugxininise nge-lid evaliweyo imizuzu eyi-15 kunye nesihlungi. Phuza i-teacup 3-4 ngamaxesha ngosuku phakathi kokutya.

• IBasil: Umxube wamaconsi ama-4 e-bergamot yeoli ebalulekileyo kunye namaconsi angama-4 e-basil yeoli efunekayo ilungiselelwe kusasa. Isetyenziswa njenge oyile yokuhlamba. Ukuhlala kwi-tub yimizuzu eyi-15-20.

• ioli yeediliya: Le oyile ebalulekileyo inepropati yokuvuselela. I-2 yehla kwijeli yeshawari engaqholiyo ioli yeediliyaYongeza amaconsi e-2 eoli ye-citrus kunye ne-1 drop of rosemary oil. Isetyenziswa ngokuyikhupha amagwebu ebhafini ngesipontshi.

• Ioyile yeRose: Ukulahla uxinzelelo, xuba i-2 yehla yeoli ye-rose kunye ne-20 ml yeoli ye-almond emnandi. I-massage yenziwa ngeoli elungiselelwe.

• ioli yelamuni: Ioyile yelamuni ingasetyenziswa njengeoyile yokuhlamba ukuvuselela umzimba.

• ioli yejasmine: Ioyile yeJasmine, enika amandla, ingasetyenziswa njengeoyile yokuphulula ngokuyixuba ngeoyile yokuthwala. Isenokusetyenziswa njengeoli yokuhlamba.

Indlela yokuthintela ukukhathala kwentwasahlobo?

• Hamba ubuncinane imizuzu emi-5 ekuseni yonke imihla. Qaphela ukwenza oku kuhamba ngeentsuku ezinelanga.
• Yandisa ukusetyenziswa kweziqhamo nemifuno. Yitya iziqhamo kunye nemifuno eninzi ngamaxesha athile onyaka.
• Qinisekisa ukuba usela ubuncinane iilitha ezi-2 zamanzi ngosuku.
• Nikelani ingqalelo ukulala rhoqo.
• Zinike ixesha lokwenza izinto ozithandayo.
• Ukuba usela utywala, nciphisa. Hlala kude ne-cola kunye ne-caffeine.

Ukudinwa kwentwasahlobo kwenzeka ngexesha lokutshintsha kwamaxesha onyaka. Ukuba imeko iyaqhubeka, isenokuba luphawu lwezinye izifo. Kwimeko enjalo, kuya kuba yingenelo ukuya kugqirha.

Umthombo: 1, 2, 3