Izinto ezingu-10 zokumisa ukwenza uma ufuna ukuhlala isikhathi eside

Yiziphi izinzuzo zokufaka

Kunezinto eziningi ongazimisela ukuzenza ukuze "unciphise" iwashi lakho lezinto eziphilayo futhi uphile isikhathi eside, kungakhathaliseki ukuthi usema-20s noma ama-30s, yonke indlela eya kuma-60s, 70s, nangaphezulu kwakho. Eqinisweni, ucwaningo lubonise ukuthi akukaze kube sekwephuzile ukuqala imikhuba enempilo .

Kodwa kuthiwani ngezinto ongayeka ukuzenza egameni lakho lokuphila isikhathi eside?

1 -

Yeka Ukudla Okudliwa Okuyinhloko

Enye yezinguquko ezinkulu zokudla ezenzeka emazweni amaningi eminyakeni engama-30 edlule kuye kwaba ukushintshwa ekudleni ukudla okucutshungulwa kakhulu. Kanye nokucubungula kunyuke ukwanda kwamafutha e-sodium, amaningi agcwele, ushukela owengeziwe, kanye ne-fiber encane. Umphumela? Ezinye izifo zenhliziyo, isifo sofuba , umdlavuza, nesifo sikashukela.

Isibonelo, i-National Institutes of Health (NIH) incoma ukuthi ungadli ngaphezu kuka-2,300 mg (ngaphansi kuka 2.4g) sodium ngosuku ngalunye-kancane kubantu abaningi abadala kanye nabanye abantu abanezimo ezithile zempilo, njengengcindezi ephakeme yegazi. Noma kunjalo, ekuhloleni kwabangaphezu kuka-7 000 baseMelika, amaCenter for Disease Control (CDC) bathola ukuthi abantu basebenzisa isilinganiso sika 3.300 mg sodium ngosuku. Iningi likasawoti livela kokudla nokudla okulula, njengezimpahla ezibhaka, inyama ephulukisiwe, nesobho.

Yenza umzimba wakho ube nomusa, bese uzama ukudla "uhlanzekile" kaningi, kuhlanganise nokudla okuphezulu e-fiber (okuhlobene nokuphila isikhathi eside) nezinye izithako ozithengayo uzilungiselele. Uma ufushane ngesikhathi (futhi ubani ongekho?), Upheke phambili emabhakeni amakhulu, noma i-splurge kuma-saladi alungiselelwe ngomumo kanye neminye imifino entsha noma efriziwe ngenkathi ubheka okuqukethwe kwe-sodium noshukela kule ilebula.

2 -

Yeka Ukubhema

Uma ungumuntu obhemayo, uyazi ukuthi kunzima kanjani ukuyeka, kepha nangu ukuphefumulelwa okunye: I-NIH ithi ukusetshenziswa kwegwayi kuyisisusa sokufa esingavinjelwa kakhulu. Ezinye izilinganiso zikhomba ukubhema kungakuphanga iminyaka eyishumi yokuphila.

Kungakhathaliseki ukuthi uyeka ukubandwa kwama-cold or phase, umzimba wakho uyamthethelela ngokumangalisayo; Ukucindezelwa kwegazi nokuhamba kwegazi kuthuthukisa ngokushesha ngemva kokuyeka, futhi ingozi yakho yokuthola umdlavuza iyancipha njalo ngemva kwalokho. Khumbula ukuthi amalungu omndeni wakho nawo ayozuza ngokuhlala kwakho ugwayi ngenxa yokuthi ngeke besakwazi ukubhema umsizi wesibindi wesandla. Uzobukeka osemusha, naye.

3 -

Yeka ukuhlala Nokho

Uma ungazizwa unesikhathi sokuzivocavoca, cabangela lokhu: Ungase ungadingi ukushaya izincomo zomhlaba wonke ezingamaminithi angu-30 ngosuku, izikhathi ezinhlanu noma ngaphezulu ngesonto, ukunweba impilo yakho. Ucwaningo olunyatheliswa ngo-2011 e- The Lancet , ukuhlola imikhuba yokusebenza yabesilisa nabesifazane abangaphezu kuka 416,000 eTaiwan, bethola ukuthi ukutholakala kokuzivocavoca umzimba kwamaminithi angu-15 kuphela kusiza izifundo zihlala iminyaka emithathu eyengeziwe. Ukukhula kwesikhathi eside kwafika eminyakeni emine yokuphila isikhathi eside kubantu abafinyelela emngceleni wamaminithi angu-30 ngosuku. Imiphumela yaba yiqiniso ngisho nalabo abanezinkinga zempilo ezinjengezifo zenhliziyo-kanye nabantu abakhuluphele abangaphelelwa yiziphi amaphilisi ngomsebenzi wabo.

Ukuhamba ngokukhululekile kwakungenye yezinto zokuzivocavoca "okulinganisela" okukhulunywa ngazo ocwaningweni lwaseTaiwan. Kungase kudingeke wenze umzamo wokuzikhandla ukuze usebenze ohlelweni lwakho lwansuku zonke, kodwa imizuzu engu-15 yomsebenzi weminyaka emithathu eyengeziwe yokuphila izwakala njengento yokuphila isikhathi eside.

4 -

Yeka ukubamba intukuthelo

Intukuthelo ingaba umzwelo onzima ukukhululwa, ikakhulukazi uma uzizwa ulungile ekuthukutheleni kwakho. Mhlawumbe umbuzo omuhle ongakubuza wona yilo-kuwufanele yini i-cortisol? Izinga le-hormone yokucindezeleka likhuphuka uma ugxilile noma uthukuthele, nemiphumela emibi enhliziyweni yakho, ekusetshenzisweni komzimba kanye nesistimu yomzimba. I-cortisol ephezulu ihlotshaniswe nokufa okukhulu kwezifundo eziningi.

5 -

Yeka ukuzigcina

Ukuhlala enhlalakahle kungaba yindawo enhle yokuphila isikhathi eside, ikakhulukazi ngokukusiza ukuphatha ukucindezeleka nangokuqinisa isimiso sakho somzimba omzimba. Ubuhlobo obuhle buhlala buqinile, kanti ubudlelwane obubi bungakushiya endaweni engafanele engqondweni, futhi kukubeka engozini yokucindezeleka ngisho nokuhlaselwa kwenhliziyo .

Ukuhlala uxhumekile kungaba yinto enzima uma uzizwa phansi, ulahlekelwe umuntu oseduze nawe, noma uhlala kude nomndeni nabangane abengeziwe. Kunezindlela zokuphinde uhlanganyele futhi uhlangane nabantu abasha ngisho noma usendaweni entsha, kufaka phakathi ukuzithandela nokufinyelela kwabanye abanezintshisekelo ezifanayo ngamanethiwekhi njengamaqembu ebhizinisi namabhubhubhubhu encwadi.

6 -

Yeka Ukucabanga ukuthi Yizo Izinguquko Ezinkulu kuphela Ezibala

Ukulondoloza, izinguquko ezinkulu endleleni yokuphila kungase kube yinto ekhuthazayo, kodwa futhi kungase kube yinkimbinkimbi kakhulu-ngakho-ke, ukuhlala isikhathi esifushane-kubantu abavamile. Esikhathini esilandelayo lapho uzimisele ukudla okunempilo noma ukuzivocavoca okuningi, zama ukuhloselela phansi! Zama ukukhetha ushintsho olulodwa oluthile ngesikhathi esisodwa, njengokuvusa amaminithi angu-10 ngaphambili ekuseni ukuze uzilungiselele ukudla kwasemini emsebenzini, esikhundleni sokubuyisa impilo enkulu. Njengezeluleko ezisebenzayo ngenhla kubonisa, ngisho nezikhathi ezincane zomsebenzi ngosuku ngalunye zingavuna izinzuzo ezinkulu zempilo yakho.

Ama-shift amancane angahamba ngaphansi kwe-radar yakho siqu, enezela ezinzuzweni ezinkulu ngokuhamba kwesikhathi ngaphandle kokubangela ukucindezeleka ezweni lakho elimatasa. Ukubambisana kubaluleke kakhulu kunomsebenzi wesikhashana, omkhulu. Ngaphandle kwalokho, ukubheka lokho okusebenza kakade emisebenzini yakho yansuku zonke kungakusiza uzizwe unamandla futhi ushukumiseleka ukuba usebenzise kancane kancane isiqondiso esinempilo.

7 -

Misa Ukuvumela Ukwesaba (noma Ukulahla) Kukugcine Ekupheleleni

Kuzo zonke izici zobuntu ezingathinta ukuphila kwakho isikhathi eside, ukuqaphela ngokucophelela kubonakala kubalulekile, mhlawumbe okubaluleke kakhulu. Kungani? Abantu abanembeza bathambekele ekuziphatheni okunempilo njengokudla kahle, ukuzivocavoca nokulandela izeluleko zabo odokotela, kuyilapho begwema ukuziphatha okulimazayo njengokubhema nokushayela ngokushesha.

Kodwa-ke, ungadideli ukuba unembeza noma umkhuthele ngokuba neurotic ngempilo yakho, umphumela ongase uhlobaniswe nemizwelo emibi njengokukhathazeka, intukuthelo nokucindezeleka. Isibonelo esiluliwe singase sibe ukuthi umuntu onesizotha ukhathazeka ukuthi angase abe nomdlavuza, futhi esaba okubi kakhulu, akahambi kudokotela wakhe. Ngokuphambene nalokho, umuntu onokholo angase akhathazeke, kodwa uhlolwe noma ahlolwe, ufunde ngesifo, futhi uphathwa ngendlela efanele.

8 -

Yeka ukukopela ukulala kwakho ebusuku

Inani lokulala olutholayo lingathinta impilo yakho, hhayi nje ngoba umshayeli olele usengozini yengozi yemoto. Ezifundweni ze-epidemiological , ukulala kancane (amahora angaphansi kwesithupha) noma ngaphezulu (ngaphezulu kwamahora ayisishiyagalolunye) kuboniswe ukubeka abantu engozini enkulu yokufa. Ikhwalithi yokuphila nayo isendleleni: Ukulala ubusuku obuhle kungakusiza uqede ukucindezeleka, ukucindezeleka, nesifo senhliziyo.

Ungafunda ukulala ngokushesha futhi uthathe izinyathelo ezingasiza, njengokugcina igumbi lakho lokulala libumnyama futhi lingaphazanyiswa, futhi ube nokushisa ohlangothini olupholile. Ukuzivocavoca umzimba kungabeka isiteji sokulala okuhle ebusuku, futhi umshini onomsindo ongabizi ungasiza ngemisindo ephumuzayo. Uma usenenkinga yokulala, noma uhlale ulele, bheka umhlinzeki wakho wezempilo ukuze uthole olunye usizo.

9 -

Yeka ukucindezeleka

Njengentukuthelo, ukucindezeleka kuthatha umonakalo emzimbeni wakho futhi kunganciphisa ukuphila kwakho. Ngokuzama ukunciphisa ukucindezeleka, ungathuthukisa impilo yakho esikhathini eside, nekhwalithi yokuphila okwamanje.

Ukubhala noma ukubhala edayari, ukuzindla (umkhuba onenzuzo eminingi yokuphila isikhathi eside), nokufunda ukuphumula kuyizindlela ezinhle zokucindezeleka. Ukusebenza emaminithini ambalwa okuzindla ngosuku-ngisho nasesidiskini sakho-kunganikeza ubuchopho bakho amaholide amancane ekudleni nasekukhathazeni okudingayo.

10 -

Yeka Ukuthembela Ku (noma Ukumangalela) Ubujamo bakho

Ukuba nabazali, ugogo nomkhulu, noma amanye amalungu omndeni ahlala eminyakeni yawo engamashumi ayisishiyagalolunye nangaphezulu angase akhombise ukuthi nawe uzokwenza, kodwa ungathembi kakhulu kulowo mlando womndeni. Ucwaningo oluqhutshwa ngamawele aseScandinavia lisikisela ukuthi izakhi zofuzo zingase zibe nesibopho sezingxenye ezintathu kuphela zokuphila kwakho isikhathi eside.

Yilokho-ke, izindaba ezinhle kulabo bethu ngaphandle kwalesi sizukulwane esiyingqayizivele. Izinto eziphilayo nezindlela zokuphila ezinjengokudla, ukuthi uthola imishini engakanani (ukuthi yini abacwaningi ababiza ngokuthi yizici eziyingozi), kungakhathaliseki ukuthi ubhekene nesikhumba somsebenzi, ukuthi ucindezeleke kangakanani, ukuthi unembeza kangakanani ngokuhlolwa kwezokwelapha nokuhlolwa, ngisho namandla ebuhlotsheni bakho bezenhlalakahle bonke badlala indima enkulu ekutheni uneminyaka elide kangakanani nokuthi ungaphila isikhathi eside kangakanani. Ngaphandle kwalokho, kungani ugxila kwizakhi zofuzo ongakwazi ukuzilawula, lapho izici ongakwazi ukuzizuzisa ekunakekeleni kwakho?

_Imithombo:

_{Ikhasi Lokudala: Ukulala Okuhle Kokuhlwa. Isikhungo seNational on Sheet Information Sheets.}

_{Antonio Terracciano et al. Ukuqagela komuntu wokuphila isikhathi eside: Umsebenzi, Ukuzinza Ngokomoya, Nokunembeza. I-Psychosom Med. 2008 ngoJulayi; 70 (6): 621-627.}

_{Carlos Augusto Monteiroa1a et al. Ukwandisa ukusetshenziswa kokudla okusetshenziselwa i-ultra kanye nomthelela omkhulu empilweni yomuntu: ubufakazi obuvela eBrazil. Ukudla okunempilo yomphakathi; 2011. 14: kk. 5-13.}

_{Isodi yezokudla. I-National Institutes of Health Information Sheets Sheet.}

_{UJane E. Ferrie et al. Isifundo Esithintekayo Sokuguqulwa Kwesikhathi Sokulala: Izinhlangano Nezokufa eMgodini we-Whitehall II. Ukulala. 2007; 30 (12): 1659-1666.}