Ukutya okulwa noxinzelelo ngamaqabane anyanisekileyo okunceda ukunyanga esi sifo. Ixhala liyinyani kubomi beli xesha kwaye iiLatinos ziphakathi kwabo bahlupheka kakhulu.

Kodwa ukutya okulwa nexhala kusebenza njani emzimbeni? Nangona ayingoyena nobangela uphambili, kukho ubudlelwane obuthe ngqo phakathi koxinzelelo kunye noko sikutyayo, okunye ukutya kunokwenza emzimbeni kukonyuse uxinzelelo.

Nangona kunjalo, ngelixa kungekho kutya komlingo "kunokunyanga" okanye "ukunyanga" unxunguphalo, lukhona utshintsho esinokulwenza ekukhetheni ukutya kwethu kwemihla ngemihla okunceda ukunciphisa iimpawu ezithile.

Ukutya ukulwa noxinzelelo

Jonga ukutya okulwa noxinzelelo ukubeka ukutya kwakho:

Isitrasi

IVithamini C ekhoyo kwezi ziqhamo inciphisa i-cortisol ebibandakanyeka ngokuthe ngqo kwimpendulo yoxinzelelo. Ukongeza, ukusetyenziswa kwayo kuthanda ukusebenza ngokukuko kwenkqubo yemithambo-luvo kwaye yonyusa imvakalelo yempilo-ntle.

· Ubisi

Ngumthombo omkhulu we-tryptophan, i-amino acid ekhulula iimpawu zoxinzelelo. Le nto inyusa imveliso ye-serotonin, ihomoni yolonwabo.

· Inyama nentlanzi

Ngawona mthombo wendalo we-tryptophan. Ukongeza, banenye i-amino acid ebizwa ngokuba yi-taurine. Le nto inyusa ukubakho kwe-neurotransmitter: GABA. Umzimba usebenzisa le neurotransmitter kulawulo lomzimba ngoxinzelelo.

· Itshokholethi ekrakra

Ityebile kwi-flavonoids, eyi-antioxidants ekhuthaza ukuveliswa kwe-serotonin, i-neurotransmitter ekhuthaza iimvakalelo zokuphila kunye nokuphucula imeko yeemvakalelo.

· Iponyoponyo

Esi siqhamo sinesondlo siqulathe ivithamini B6 kunye nemagniziyam, indibaniselwano enokunceda kwimveliso ye-serotonin, ebonelela ngemvakalelo yempilo-ntle. Ke ngoko, kuphakathi kokutya okulwa nexhala.

Ukongeza izilayi ze-avocado kwii-tortillas, iisaladi, kunye nee-smoothies ziya kukunceda ufumane ifibre esempilweni kunye namafutha kwisidlo sakho.

Ukutya okuziinkozo

Iimbotyi, iilentile, kunye nee-chickpeas zibonelela nge-antioxidants, i-vitamin B6 kunye ne-magnesium. Ngenxa yokuba zityebile kwiiprotein, zinokufaka endaweni yenyama ebomvu kwezinye izidlo.

Iyogathi yamaGrike

Ukubonelela ngeeminerali ezifanelekileyo ezinokunceda kwiimpawu zoxinzelelo kunye nokuzinzisa imeko. Khangela iinguqulelo ezingenanto, ezingenashukela zokutya isidlo sakusasa, kwiisendwitshi, okanye ukusebenzisa njengokuntywila.

· Imbewu yethanga

Iigrama ezingama-30 ezisebenza kule mbewu zibonelela phantse iipesenti ezingama-20 zexabiso lemihla ngemihla elicetyiswayo ngemagniziyam. Yifefe le mbewu xa usitya okanye utya okuncinci ukuze wandise ukutya kwesi sondlo.

Yintoni umahluko phakathi kokuxhalaba nokuba nexhala?

Ukuxhalaba yimpendulo yendalo yomntu kwiimeko ezijongwa njengengqondo ziyingozi. Kungaba ngumceli mngeni emsebenzini, isigqibo esibalulekileyo sokwenza, ukulungelelanisa, amatyala okuphumelela, utshintsho kunye nohambo olukhulu.

Kule mizuzu yexhala elinamandla, indlela yokhuselo iyaqala ukulungiselela umzimba ukuba ubaleke okanye ujongane nesoyikiso. Umzabalazo wangaphakathi uyaveliswa ke, isiphumo sokuziva sinexhala ngenxa yeempawu ezahlukeneyo zomzimba, ezinje ngokunyuka kwentliziyo kunye namazinga okuphefumla, umzekelo. Ixhala, ngale ndlela, sinokuyibiza ngokuba lusizi.

Ukunikezela le mvakalelo kuyinto eqhelekileyo kwaye isempilweni, kuba ngaphandle kokungonwabi, oko akusithinteli ekujonganeni nemiceli mngeni kwaye iimpawu ziyanyamalala ngokukhawuleza. Ukuziva uxhalabile akunakuphepheka. Eyona nto ithathwa njengeyona ikhathazayo kuxa imeko yoxinzelelo ikhubazekile kwaye unxunguphalo luqina ukuya kuthi ga kwinqanaba lokuba umntu avakalelwe kukuba akakuqondi oko, efuna amandla amaninzi ukuze azinze ngokwasemoyeni. 

Kulapho uxinzelelo lunokuba mandundu ngakumbi kwaye lukhule lube sisifo, esaziwa ngokuba sisifo sokukhathazeka.

Ulawula njani uxinzelelo

Ukucebisa yeyona ndlela yokunyanga ukuphazamiseka koxinzelelo. Iiseshoni zonyango lwengqondo zinceda ekuchongeni imvelaphi yengxaki kunye neendlela zokuyisingatha kwimeko enophawu lwempawu.

Unyango ngokubanzi alulungisi ngokukhawuleza. Kungathatha iinyanga ezimbalwa ngaphambi kokuba uqale uqonde izibonelelo zeeseshoni, kodwa zinokuhlala ixesha elide. Kukwakho nokumiselwa kwe-anti-depressants kunye ne-anxiolytics, ekwakhuthazwa yingcali yeengqondo okanye ugqirha wezifo zengqondo.

Unokuphazamisa iphethini ekhokelela kuxinzelelo kunye neendlela ezithile ezilula. Hlaziya ezi zimo zengqondo okanye imikhwa elandelayo kwaye ufunde indlela yokulwa ngokufanelekileyo uxinzelelo ngokudibanisa ezi ndlela zokutya kunye nokutya esikucebisileyo:

Hlaziya iimeko ezibangela uxhalaba

Linyathelo lokuqala lokuqonda xa unxunguphalo lungathatha ngaphakathi kuwe.

Ukunciphisa amathuba okubonakalisa uxinzelelo

Enye yazo kukubeka i-smartphone ecaleni kancinci. Isifundo esivela kwiYunivesithi yase-San Francisco State, e-United States, sibonise ukuba abo basebenzisa iiwebhsayithi zokunxibelelana kakhulu njenge-Instagram baziva bedandathekile, kuba unxibelelwano lomntu luthatyathelwe indawo lolona lubonakalayo. Ngaba uyazi ukuba uziva uphoswa yinto xa uyeka ukungena kwi-Intanethi? Oku kubangela ukungazithembi kunye noxinzelelo kuba uziva ushiyiwe, nangona kungekho nto intsha eyenzekayo. Nciphisa ukusetyenziswa kwe-smartphone yakho kwaye uqonde indlela eziza kuncipha ngayo iziqendu ngokunciphisa ukusetyenziswa kwale teknoloji.

Ziqhelise ukucamngca

Ukujongwa kwakhona kwezifundo kwiYunivesithi yaseJohns Hopkins eMelika kuvavanye ukuba ukucamngca kunganceda kwiimeko zoxinzelelo, uxinzelelo kunye nentlungu. Kukho imigca emininzi yokucamngca, kodwa zonke zinenjongo enye: unxibelelwano nesiqu sakho kunye nomzuzu wangoku.

Bekela bucala imizuzu emihlanu ukuya kwelishumi yosuku lwakho, ngakumbi kusasa, ukuze uzole kwaye uqaphele ukuphefumla nomzimba wakho. Ukuba awazi ukuba uqale ngaphi, kukho iinkqubo ezininzi zokucamngca zokukunceda wenze lo mkhuba. Zama ukuyenza namhlanje nokuba yeyimizuzu emi-5 ukuqala.

Yenza uhlobo oluthile lomsebenzi womzimba

 Intshukumo iyaqhubeka nokuba lelona qabane liphambili lokuphila kakuhle. Ukuzilolonga kukhuthaza imveliso yehomoni ephucula imeko yeemvakalelo kunye neemowudi. I-Yoga, ii-Pilates, ukuhamba, ukubaleka okanye nawuphina umdlalo okunika uyolo kunye neemvakalelo zokukhulula uxinzelelo ngaphezulu kokuyimfuneko, ukongeza ekwabelaneni noogxa bakho nokuba kukwindawo yokuzivocavoca okanye kwindawo apho uthatha isigqibo sokwenza lo msebenzi kuya kukunceda indlela efanelekileyo yokulwa noxinzelelo.

Thatha ixesha lokwenza izinto ozithandayo

Chitha ixesha nabahlobo, usapho, funda incwadi, udlale imidlalo yevidiyo. Yenza uluhlu lwamaxesha okuzisa uxolo, uxolo kunye nolwaneliseko kwaye usebenze.

Phefumla

Kunqabile ukuba sinikele ingqalelo ekuphefumlweni kwethu. Ke kwiimeko ezixhalabisayo, yeka nantoni na oyenzayo kwaye uphefumle ngokunzulu okwemizuzu embalwa. Ukuphefumla kusidibanisa nomzuzu wangoku kwaye kunceda ukuthomalalisa imeko.

Sela ikofu encinci

ICaffeine inezinto ezininzi ezilungileyo. Ngokophando olwenziwe yiHarvard Medical School eMelika, le nto ilungile entliziyweni, inceda ukuthintela isifo i-Alzheimer kunye nokulwa neswekile ngokunciphisa amanqanaba eswekile yegazi. Okwangoku, eyona nto iphambili kwikofu isavuselela kwaye ke kufuneka ithintelwe kwiintsuku zokuxhalaba okukhulu. Kwaye akufanelekanga ukufaka endaweni yesiselo kwisoda, iti emnyama okanye itshokholethi, nayo ine-caffeine. Khetha iti eluhlaza okanye isiqhamo esihle kunye neCarob Smoothie.

· Ukulala ngakumbi

 Emva kwayo yonke loo nto, ukunqongophala kokulala kunxulumene ngqo namanqanaba aphezulu oxinzelelo. Ke lala kwangethuba, mhlawumbi emva kokucamngca, cima zonke izibane kwaye ushiye iingxaki zakho kude nomqamelo wakho.