Izinyathelo Ezilula Zokukhulisa Ukuphila Kwakho Okulindelekile

Ukulindela impilo kungandiswa ngezinyathelo ezilula kanye nezinguquko. Le mhlahlandlela izokusiza ukuthi uthole izindlela zokwandisa isikhathi sakho sokuphila futhi uthuthukise impilo yakho futhi uzizwe ukhululekile uma ukhula. Ake siqale ngokulula: ukwandisa isikhathi sakho sokuphila nelanga.

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Phuma Ngaphandle Kokulindela Ukuphila Okude

Isikhathi sokuphila singakhula ngokuya ngaphandle. Bheka, kwenzekani uma uphuma ngaphandle ukuthi isikhumba sakho sitholakale ekukhanyeni kwelanga. Lokhu kuvezwa kubangela amangqamuzana esikhwameni sakho ukukhiqiza i-Vitamin D. Le vithamini (ngempela iprohormone, kodwa masingakhathazeki ngalokhu lapha) kubalulekile empilweni yethambo futhi ibonakala ibalulekile ekucindezelekeni, isifo senhliziyo, isifo sikashukela kanye nakho konke .

Abanye balinganisela ukuthi abantu abadala abangama-50% banamazinga aphansi kavithamini D ngoba asimane nje siphume ngaphandle kwalokho (ukuhlala ngefasitela kungabalwa, ukuhlunga ingilazi kakhulu kwelanga). Lokhu kuyamahloni ngoba ukulondoloza amazinga e-vitamin D kufanele kube yindlela elula futhi eshibhile yokuthuthukisa impilo yakho nokwandisa isikhathi sakho sokuphila. Ukuphuma ngaphandle kwamaminithi angu-15 ngosuku futhi ukuvula izandla zakho ubuso nobusuku kuyanele ukugcina amazinga e-vitamin D ezimweni eziningi.

Uma ukhathazekile ngamazinga akho e-vitamin D, udokotela wakho angalawula ukuhlolwa kwegazi okulula okuzokutshela uma amazinga akho ephansi. Uma ngesizathu esithile ungeke ukwazi ukuthola ngaphandle ngokwanele, kunezithako ezithatha u-vitamin D ongayithatha (kodwa ukuphuma ngaphandle kuyindlela engcono, uma ungakwazi).

Abantu asebekhulile kudingeka banakekele ngokukhethekile amazinga abo e-vitamin D. Uma ungumnakekeli, qiniseka ukuthi usiza othandekayo wakho ekuphumeni ngaphandle kancane kancane nsuku zonke. Akuyona nje kuphela ekuthuthukiseni amazinga e-vitamin D, kepha kungathuthukisa nokulala ngoba ilanga libuye lihlele elinye i-hormone emzimbeni okuthiwa i- melatonin elawula ukujikeleza kwakho.

Funda kabanzi kwi- Vitamin D.

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Hlala nabangani

Isikhathi sokuphila singakhula ngokulinda nje nabangani bakho nomndeni wakho. Umuntu oxhumekile kakhulu, ngcono impilo yabo yonke. Ukuba nobuhlobo obuhle nomngani womshado, abangane nomndeni kuyindlela engcono kakhulu yokuxhumeka.

Asiqiniseki ukuthi kungani ubudlelwane budlala indima empilweni nempilo yokuphila. Kungenzeka ukuthi abantu abanobuhlobo obuhle bancane amathuba okuthatha izinto eziyingozi futhi banamathuba okuzinakekela. Kungenzeka ukuthi ukuba nabantu abakuzungezile kunciphisa umthelela wokucindezeleka empilweni yakho. Singenza imibono eminingi mayelana nokuthi kungani ubudlelwane benomthelela omuhle, kodwa okuyinhloko ukuthi abantu abahlanganyela "ubudlelwane" obunempilo banempilo engcono (ngakho-ke izidingo zokuphila ezingcono).

Enye indlela yokuthuthukisa ubuhlobo bakho nabantu ukufaka umkhuba wokutshela izindaba ezinhle. Izindaba sixoxa kanjani, futhi ukuxoxa indaba enhle kuqinisa ukuxhumana. Angikwazi ukubala inani lezikhathi engisekho efonini nomuntu futhi ngisakhuluma ngesimo sezulu noma ngiphinde nginikeze isibuyekezo esomile emndenini wami. Esikhundleni salokho, ngifanele ngitshele indaba ngezinto eziyinkimbinkimbi izingane zami ezenza noma into edidayo eyenzeka emsebenzini. Izindaba zigcina ubudlelwane buphila.

Ngakho yenza isikhathi esengeziwe sabangani nomndeni. Hamba wenze izinto ndawonye (dala izindaba ndawonye), futhi wenze umzamo wangempela wokuthuthukisa ukukhulumisana kwakho nabo (kungakhathaliseki ukuthi nge-imeyli, ifoni noma ngomuntu) ngokuba nenendaba enhle njalo ilungele ukutshela.

Funda kabanzi: Ubudlelwano nokulindela kokuphila

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Thuthukisa Ukulindela Ukuphila Nokuzivocavoca Kwansuku zonke

Thuthukisa isikhathi sakho sokuphila ngokuzibophezela ekusebenziseni nsuku zonke. Kungani nsuku zonke? Ngemuva kokucabangela ngokucophelela konke ukucwaninga nokuzivocavoca ngaphandle kwalokhu futhi ukwazi kancane ukuthi abantu benza kanjani imikhuba, kufanele ngiphethe ngokuthi ukuzibophezela kokuzivocavoca nsuku zonke kuyindlela enhle yokuthuthukisa isikhathi sakho sokuphila, impilo yakho kanye nezinga lakho lamandla. Nasi isizathu:

Ucwaningo lwabonisa ukuthi abantu abaqhuba ngamandla amahora amathathu ngesonto babe ne-DNA namaseli ayengaphansi kweminyaka engu-9 kunabaningi. Amahora amathathu ngesonto ingaphezu kwemizuzu engama-30 ngosuku.

Nokho, ukhohlwa isifundo. Lokho engikwaziyo (kusuka ekuhlangenwe nakho kwakho kanye nakubhekele abanye) ukuthi uma uhamba izinsuku ezingaphezu kwezingu-2 ngaphandle kokuzivocavoca, usengozini enkulu yokushiya isimiso sakho. Ngandlela-thile kuyindlela elula kakhulu ukuzulazula kusukela ezinsukwini ezintathu zokuzikhandla ukuya emasontweni amathathu okungazinyanga ezinyangeni ezintathu zokungaqeqeshi. Indlela elula yokudala umkhuba wokuzivocavoca ukuphindaphinda nsuku zonke. Uma uzithembisa ukuthi uzozivocavoca nsuku zonke, ungase usuke usuku kodwa ubuyele ohlelweni ngosuku olulandelayo. Uma usebenzisa izikhathi ezintathu ngesonto futhi uthi, yeqa ngoLwesihlanu, ngabe usuka ngoLwesithathu kuya ngoMsombuluko ngaphandle kokuzivocavoca - izinsuku ezingu-4 ngaphandle kokuzivocavoca (okuyingozi kakhulu, kusukela ekuboneni ukwakha umkhuba). Ngesikhathi sokuphila, kubaluleke kakhulu ukuthi usebenzise unyaka nonyaka kunokuba uhambisane kahle futhi uqale ngokuzivocavoca okukhulu okulandelwa ukungazivocavoca.

Esinye isizathu ngizizwa ukuthi ukuzivocavoca nsuku zonke kubalulekile ukuthi ukuzivocavoca nsuku zonke kuzokusiza ukuthuthukisa ubuthongo bakho namandla akho. Kubalulekile ukuvuselela umzimba wakho wonke usuku ngalunye. Khumbula, ukuzivocavoca nsuku zonke akudingeki ukuthi uthathe ukuvivinya umzimba njalo nsuku zonke. Ukuzivocavoca ekhaya, njenge-yoga, ukwelula, izisindo zamahhala nokunye, kungahle kuphumelele.

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I-Floss Daily Yokulindela Ukuphila Okude Kakhulu

Ukuthi ukugubha nsuku zonke kungadlulisela isikhathi sokuphila kufinyelela esigabeni esiqine kodwa esiyiqiniso. Eqinisweni, i-floss yenza izinto ezimbili: ivimbela isifo sofuba (okusobala), futhi kuvimbela isifo senhliziyo (akusobala). Ukuvimbela kokubili lokhu kokubili yilokho okwenza iminyaka empilweni yakho. Nakhu ukuthi ukubetha kwenza ngcono isikhathi sokuphila :

Uma u-floss, usiza ukuvimbela izinsini zakho ukuba zingabhubhisi. Yinto enhle. Kwenzekani lapho izinsini zakho zivutha ukuthi unesifo sokutheleleka esingamagciwane emlonyeni wakho. Lokhu kuphazamisa imishanguzo yakho ngokusebenzisa izindlela ezimbili: amabhaktheriya athola indlela eya emithanjeni yakho futhi aphume (enza ama-plaques), futhi umzimba wakho uphakamisa impendulo yomzimba kumagciwane emlonyeni wakho, okwenza ukuvuvukala (okuyinto okungase kubangele ukuthi imishanguzo yakho ibambe ). Lokhu kwenza kube nzima ngenhliziyo yakho ukwenza umsebenzi wayo futhi kungaholela esibhedlela senhliziyo.

Kukhona ingxabano mayelana nokuthi uneminyaka engakanani ongayithola ngesifo senhliziyo. UDkt. Perls uthi iminyaka engu-1.5, kanti uDkt. Roizen uthi iminyaka engu-6. Bobabili laba odokotela kukhona ama-gerontologists (i-aging docs) futhi banezincwadi ezithandwayo ngokuguga nokuphila kwesikhathi (bheka izibuyekezo: Ukuphila Ku-100, RealAge nowe ! Ukuhlala Ncane ). Ubani olungile? Akunandaba. Ukukhukhula kuhle kumasamu akho futhi kuhle kwenhliziyo yakho, ngakho-ke kufanele sonke senze lokho.

Yiqiniso, lokhu kusho okulula kunokukwenza. Ungena kanjani emthonjeni oqinile? Okokuqala, udinga ukuqinisekisa ukuthi une-floss. Kunamathani ezinhlobonhlobo ze-floss (amathandekayo, angajabuli, amashaya, amathrekhi kanye nokuqhubeka). Khetha abanye bese ubazame. Okulandelayo, kufanele ukhumbule. Faka i-floss yakho phezulu kwe-toothpaste yakho. Kunzima ukukhohlwa ngaleyo ndlela. Bese nje uyenze. Usuvele unomkhuba wokuxubha amazinyo akho okungenani kabili nsuku zonke (akunjalo? - sicela uthi yebo), ngakho-ke vele uqiniseke umkhuba wakho wokushaya.

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Ukuya ocansini okungaphezulu kokulindelekile kokuphila okude

Isikhathi sakho sokuphila singakhuliswa ngokusebenzisa ubulili obuningi. Eqinisweni, ocwaningweni olulodwa, amadoda anezivunguvungu eziphezulu ze-orgasms abonise ukunciphisa ama-50% ekufeni. Lezi zindaba ezinhle, ikakhulukazi ngoba izinkinga ezithinta ubulili nokuguga zithathwa ngokungathí sina umphakathi wezokwelapha.

Kungani ubulili kufanele buxhunywe esikhathini sokuphila kuyinto engumfihlakalo. Yiqiniso, kungenzeka ukuthi abantu abanempilo banamathuba amaningi okuba nobulili obuningi futhi ukuthi okutholakele okuxhumanisa ubulili nokulindeleka kokuphila kubonisa lokhu, kodwa ngicabanga ukuthi kukhona okunye. Sibonile kwenye indawo ukuthi ukuba nobuhlobo obuhle kanye nokuzijabulisa kuhlobene nokulindela isikhathi eside. Mhlawumbe ucansi ngumakethe wokuhle, ubudlelwane obuhle. Yiqiniso, kungaba khona inzuzo yezempilo ngqo: ubulili buyabangela zonke izinhlobo ze-endorphins nama-hormone emzimbeni. Mhlawumbe lokhu kusiza ngokuguga okunempilo nokwandisa isikhathi sokuphila.

Kodwa ubani okhathalela ngempela isizathu? Iqiniso liwukuthi ukulala ocansini okuningi kunempilo. Nazi izixhumanisi ezimbalwa ukusiza ukubhekana nanoma yiziphi izinkinga zobulili ezihlobene nobudala ezingase zivele:

Amathiphu Ezocansi Owesifazane Omdala

Amathiphu ezocansi kumuntu omdala

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Yiba Njengemifino Yokudla Kwempilo Yakho

Ukulindela ukuphila kungaxhunyaniswa nezici ezintathu izitshalo ezivelele amafutha ambalwa, ama-antioxidants amaningi nesisindo esincane. Ngaphambi kokuba singene indlela yokudla imifino kungasiza ngayo isikhathi sakho sokuphila, noma kunjalo, kufanele sichaze ukuthi sisho ukuthini ngogesi.

Kunezitshalo ezithile eziba "izitshalo zokudla ezingenamsoco." Lezi zinhlobo zemifino zidla ama-pizza ashizi kanye ne-ayisikhili lonke usuku lonke. Lokho akulungile empilweni noma esikhathini sokuphila. Lokho esikushoyo umuntu odla imifino eminingi elungiselelwe ngamafutha enempilo (njengamafutha omnqumo) ngenkathi enciphisa imikhiqizo yezilwane, njengokweshizi kanye nosawoti. Sizobiza lolu hlobo lwemifino ngokuthi "ukudla okuphelele kwemifino."

• Isizathu esiholela phambili sokufa kanye nenombolo eyodwa yokunciphisa isikhathi sokuphila e-US yisifo senhliziyo. Njengoba inhliziyo yakho ikhula, kungase kube nokwakhiwa kwe-gunk emithanjeni yakho futhi ubuhlungu bakho bungaba nzima (bheka inhliziyo ekhulile ukuze uthole olunye ulwazi). Lokhu kubangela ukuthi ingcindezi yakho yegazi ikhule futhi inhliziyo yakho isebenze kanzima, ikushiye engozini yesifo senhliziyo. Ama-Vegetarians (ukudla okudla okuvamile) aneminye yemithyoba eminingi ehamba phambili ngoba ukudla imifino enempilo kugwema amafutha amabi nezinye izinto ezingenampilo.
• Abantu abadla imifino eminingi bathatha ama-antioxidants amaningi. Ama-antioxidants asiza umzimba wakho ukulungisa enye yomonakalo obangelwa ukuguga. Izitshalo ezithandayo ezengeziwe (kanye nezinhlobonhlobo ezihlukahlukene) izinto eziwusizo kakhulu okwenziwe yi-bod yakho kufanele ilungiswe. Funda kabanzi kuma- antioxidants kanye nomlingani wabo omubi, ama-radicals mahhala .
• Okokugcina, imifino ivele ikugcwalise ngamakholori ambalwa kakhulu (uma ilungiselelwe ngaphandle kwama-creams, ibhotela noma ushizi). Ukudla okunempilo kwemifino kufanele kusize ukugcina noma ukunciphisa isisindo. Isisindo esinempilo siboshwe esikhathini eside sokuphila.

Ngakho-ke ube njengomfana wezitshalo ukuze ukwandise isikhathi sakho sokuphila uphile impilo enhle.

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Ukuphazamisa Ukulindela Ukuphila Okude

Ukulinda impilo kungadliwa ukucindezeleka ngezindlela ezimbili ezinkulu. Indlela yokuqala iwukuba nemiphumela eqondile, engafanele yokucindezeleka emzimbeni wakho esikhathini eside. Indlela yesibili yokucindezeleka inganciphisa isikhathi sakho sokuphila ngukuziphatha okungalungile okuba yizinkinga ezicindezelekile. Lezi ziphathamandla zifaka induduzo yokudla nokubhema. Funda ukuphumula ngokusebenzisa amasu okucindezela ukucindezeleka noma ukuzindla ukugcina isikhathi sokuphila kwakho lapho kufanele khona.

Ukucindezeleka kuye kwaxhunyaniswa nemibandela eminingi yempilo, kuhlanganise "nezinkulu," ezifana nesifo senhliziyo noma umdlavuza. Ukucindezeleka kuye kwaxhunyaniswa (akumangalisi) ukuzwa unomsindo futhi ungalali kahle. Ngokugxila ekucindezelekeni, ungathuthukisa ikhwalithi yakho yokuphila njengamanje ngenkathi uthuthukisa impilo yakho yesikhathi eside nokuphila kwesikhathi. Lokhu kuyinto enhle kakhulu.

Ungakwazi ukucindezela ngezinqubo eziningi zokunciphisa ukucindezeleka. Intandokazi yami siqu ibizwa ngokuthi "impendulo yokuphumula." Lokhu kuyindlela yokuphefumula esenzelwe isayensi ezosiza ekuqeqeshweni umzimba wakho ukuba ungaphenduli izenzakalo ezicindezelayo empilweni yakho.

Enye indlela yami yokuphumula yesikhathi eside ukuzindla. Ngokufunda ukuzindla, awugcini nje ukuzola umzimba wakho, kodwa uqala ukuqeqesha ingqondo yakho. Lokhu kuhle ukuqina komqondo, ukuhlushwa, futhi (yebo) ukuphumula.

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Ukwandisa Ukuphila Kwakho Okulindelwe Ngama-Screenings novivinyo

Ukuthuthukisa isikhathi sakho sokuphila ngokusebenzisa ukuhlolwa kwezokwelapha nokuhlolwa kwezempilo akuyona neze " indlela ejabulisayo yokuphila isikhathi eside ," kodwa, ngokungangabazeki, enye yezindlela eziphumelelayo kakhulu zokwengeza iminyaka enempilo ekuphileni kwakho. Ukuhlolwa kwezokwelapha kanye nokuhlolwa kwesikrini kungasiza ekuphatheni izifo zakuqala, lapho belapha futhi bekhulisa isikhathi sokuphila ngisho nokugula noma isifo.

Yiqiniso, inselelo iwukuhlola ukuthi yiziphi izivivinyo okufanele zithathe uma. Udokotela wakho kuphela ongakutshela 100% (wonke umuntu uhlukile ngokwezinto eziyingozi kanye nomlando womndeni).

Ngithanda ukucabangela ukuhlolwa kwezempilo njengengxenye yohlelo lokuvimbela isifo. Ukuvimbela izifo (noma ukubamba kuqala) cishe kuyindlela engcono kakhulu yokwengeza iminyaka empilweni yakho yokuphila. Yenza uhlelo namuhla ukuvimbela izifo, uthole konke okuhloliwe futhi uzizwe kahle ukuthi wenza konke ongakwenza ukuze uthole isikhathi eside sokuphila.

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Vala i-TV yakho ukuze uthole isikhathi eside sokulindela impilo

Uma isikhathi sokuphila nokubukela ithelevishini akuxhunywanga, ngingahle ngisabeke. Yiqiniso, angikwazi ukufakazela ukuthi i-TV nokulinda kwesikhathi sokuphila kuxhumene (akekho oye wenza ucwaningo ngokuqhathanisa isikhathi sokuphila se-TV-ababukeli nabangewona ababukeli, mhlawumbe ngenxa yokuthi abakwazi ukuthola abanele abangabonisi ukuze bafunde kahle ). Ngicabanga ukuthi ukunciphisa ukubukela ithelevishini kuzokwenza ngcono impilo yabantu abaningi (ngakho) banda isikhathi sabo sokuphila. Nazi izizathu ezimbalwa:

• Ukubuka i-TV kukukwenza ukuthi ungasebenzi. Uvele uhlale lapho uvutha njengama-khalori ambalwa ngangokunokwenzeka, okungaholela ezinkingeni zesisindo.
• I-TV yenza udle ukudla okuningi okungenamsoco. Abantu ababukele i-TV badla okungaphezu kwalabo abangekho. Iqiniso.
• I-TV yenza u-antisocial. Wena usekhaya, ungene ngaphakathi, esikhundleni sokukhuluma nabantu bangempela, ubuso nobuso.
• I-TV icindezela. Izindaba neziboniso eziningi zigcwele izindaba ezicindezelayo. Gwema lezi, futhi ungase uzizwe izinto azikho okubi kakhulu emva kwakho konke.
• I-TV ikugcina ungenzi ezinye izinto. Lona lukhulu kimi. Umuntu ovamile ubuka into efana namahora amane we-TV nsuku zonke. Lamahora angu-28 ngesonto noma ngaphezulu kwamahora angu-1 400 ngonyaka. Uma sonke sibeka nje leso sikhathi kwenye into (ukuzivocavoca, ukuzivolontiya, ukukhuluma nezingane zethu), cabanga ngalokho umhlaba ohlukile.

Yiqiniso, angikwazi ukukutshela iminyaka engakanani yokuphila ozothola uma uyeka ukubuka i-TV (kuxhomeke esisindo sakho nokuthi wenzani nesikhathi esengeziwe), kodwa ngiyakutshela ukuthi uzothola emuva ku-1 400 amahora ngonyaka ngonyaka (ngokwesilinganiso).

Funda kabanzi: Vala i-TV yakho

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Ukugwema Izingozi Kukhulisa Ukulindela Ukuphila

Isikhathi sokuphila singavikelwa ngokuqinisekisa ukuthi awuthathi izingozi ezingadingekile. Kubantu abasha, izimbangela ezinkulu zokufa akuzona izifo noma izinkinga ezihlobene nobudala. Izimbangela ezinkulu zokufa kwabantu abasha yizingozi, ukulimala, nobudlova. Uma ufaka ukuziphatha okuthile (njengokubhema) kulolu hlu (okunciphisa isikhathi sokuphila iminyaka engu-14), uthola uhlu lwezinto okufanele uzigweme ukuvikela isikhathi sakho sokuphila.

Nasi uhlu (Ngiyazi, kubonakala sengathi uguga, kodwa yenza lezi zinto noma kunjalo): gqoka ibhande lakho lesikhulu, ukushayela ngokuzivikela, ugweme izimo ezingase ziholele ekuzimele, ugweme ucansi oluyingozi , ugweme izimo ezinobudlova, ungabhemi (noma uyeke ukubhema uma ubhema) futhi ugcine isisindo esinempilo.

Uma ungenza lezo zinto, usuvele usukhulile isikhathi sakho sokuphila. Gxila ekugwemeni izingozi nezingozi. Umzimba wakho uyamangalisa futhi uzoqhubeka isikhathi eside uma uqhubeka usuka enkingeni.

Funda kabanzi: Izimbangela Ezinkulu Zokufa Ezinganeni Ezincane