Kwihlabathi lanamhlanje elixakekileyo, abantu abaninzi batsala nzima ukuze balawule uxinezeleko baze balale ngokwaneleyo. Ngenxa yeemfuno zomsebenzi, usapho, nolunye uxanduva, abantu abaninzi bazifumana beziva bediniwe yaye bediniwe. Ukongezelela, uxinzelelo kunye nokulala zidibene ngokusondeleyo, kwaye kukho ubungqina obulungileyo bokuba uxinzelelo olungapheliyo lunokuchaphazela kakubi umgangatho wokulala kunye nobude. Xa umzimba uphantsi koxinezeleko, ukhupha i<em>cortisol, incindi yedlala ephazamisana nomjikelo wemvelo wokuvuka komzimba. Oku kunokukhokelela kubunzima bokuwela, ukuhlala ulele, kunye nokubuyisela ubuthongo, ukunyusa ngakumbi iimvakalelo zoxinzelelo kunye nokuxhalaba. Ke ngoko, ukufumana iindlela zokulawula uxinzelelo kunye nokukhuthaza ukulala okungcono kubalulekile kwimpilo yonke.
Kutheni abantu abaninzi beziva becinezelekile? Lo ngumbuzo abaninzi bethu abazibuza wona yonke imihla. Uxinezeleko sele luyinto eqhelekileyo kubomi banamhlanje, yaye akukho mntu ubonakala ekhuselekile. Kodwa kutheni oku kunjalo? Kukho izinto ezininzi ezinokubangela ukuba sizive sinoxinzelelo, kwaye ukuqonda ezi zinto kungasinceda ukuba silawule ngcono kwaye siphendule kule ngxaki ixhaphakileyo.
Isantya sobomi bale mihla sesinye sezizathu eziphambili zokuba abantu bazive benoxinzelelo. Siphila kwihlabathi elisoloko litshintsha apho kunokuba nzima ukuhambisana neemfuno zomsebenzi, usapho kunye nobomi bentlalo. Sihlaselwe lulwazi kunye netekhnoloji kwaye kuvakala ngathi akukho xesha laneleyo lokwenza yonke into yenziwe. Olu xinezeleko luqhubekayo lunokubangela iimvakalelo zoxinzelelo kunye nokuxhalaba.
Enye into enegalelo elikhulu kuxinezeleko ziingxaki zemali. Imali ngumthombo oqhelekileyo woxinzelelo kubantu abaninzi kuba ichaphazela iinkalo ezininzi zobomi bethu. Ukusuka ekuhlawuleni amatyala ukuya ekulondolozeni umhlala-phantsi, iingxaki zemali zinokukhula kwaye zibangele unxunguphalo olukhulu. Ukongeza, uxinzelelo lokuphumelela kunye nokufezekisa umsebenzi wakho kunokukhokelela kuxinzelelo. Uninzi lwethu luziva lunesidingo sokuhlala sisenza konke okusemandleni ethu, nto leyo enokuba ngumthombo woxinzelelo olukhulu.
Ubudlelwane ngomnye umthombo oqhelekileyo woxinzelelo kubantu abaninzi. Nokuba yingxabano yosapho, iingxaki kunye neqabane, okanye ukuziva ulilolo kwaye ulilolo, ubudlelwane bethu bunokuba nefuthe elikhulu kumanqanaba ethu oxinzelelo. Oku kuyinyani ngokukodwa kwixesha leendaba zoluntu, apho ukuthelekisa kunye nokhuphiswano luhlala lukhokelela kwiimvakalelo zokungafaneleki kunye noxinzelelo.
Ukongezelela, iingcinezelo zethu zangaphakathi nezinto esizilindeleyo zinokufak’ isandla kwiimvakalelo zoxinezeleko. Uninzi lwethu lunemigangatho ephezulu kuthi, kwaye xa siziva ngathi siyasilela, oko kunokukhokelela kwimvakalelo yoxinzelelo kunye nokunganeliseki. Ukufuna ukwenza izinto ngendlela egqibeleleyo, ukufuna ukwamkeleka rhoqo, nokungazikhathaleli konke oko kunegalelo kumanqanaba ethu oxinezeleko.
●Iimpawu zomzimba: Xa amanqanaba oxinzelelo ephakamileyo, umzimba udla ngokuba neempawu zomzimba ukusuka kwizinto ezincinci ukuya kwezinzima. Oku kunokubandakanya intloko ebuhlungu, ukuxinezeleka kwezihlunu, iingxaki zesisu, ukudinwa kunye notshintsho kumdla wokutya. Ukongezelela, ukunyuka kwesantya sentliziyo kunye nobunzima bokulala ziimpawu eziqhelekileyo zomzimba zoxinzelelo.
●Iimpawu zengqondo: Uxinzelelo lunokuba nefuthe elibalulekileyo kwimpilo yeemvakalelo. Abantu abafumana amanqanaba aphezulu oxinzelelo banokufumana ukucaphuka okwandisiweyo, ukuguquka kwemizwelo, kunye neemvakalelo zokongamela okanye zokungabi nakuzinceda. Ukuxhalaba kunye nokudakumba nazo zihlobene ngokusondeleyo kumanqanaba aphezulu oxinzelelo.
●Iimpawu zengqondo: Uxinzelelo lunokuphazamisa umsebenzi wokuqonda, okwenza kube nzima ukugxila, ukwenza izigqibo kunye nokusombulula iingxaki. Ukongeza, abantu banokudideka, iingxaki zememori, kunye nokungakwazi ukugxila kwimisebenzi. Ezi zimpawu zinokuba nempembelelo enkulu ekusebenzeni komsebenzi kunye nobudlelwane, kugxininisa ukubaluleka kokujongana nobunzima obunxulumene noxinzelelo lwengqondo ngokusebenzisa iindlela zokucinga kunye nobuchule bokunciphisa uxinzelelo.
●Iimpawu zokuziphatha: Uxinzelelo lusenokubonakala kwindlela esiziphatha ngayo, lubangele utshintsho kwindlela esisebenzisana ngayo nabanye kunye nokwenza imisebenzi yemihla ngemihla. Umzekelo, abanye abantu banokurhoxa kwintsebenziswano yentlalontle, ngelixa abanye banokubhenela kwiindlela zokuhlangabezana neemeko ezingafanelekanga, ezifana nokusetyenziswa kakubi kweziyobisi okanye ukutya kakhulu. Ukuzibekela amangomso izinto kunye nokungabikho kwenkuthazo kwakhona ziimpawu zokuziphatha eziqhelekileyo zoxinzelelo. Kubalulekile ukunikela ingqalelo kolu tshintsho lokuziphatha kwaye ufune iindlela ezinempilo zokuhlangabezana nokulawula ngokufanelekileyo uxinzelelo.
Unxulumano oluphakathi koxinezeleko nokulala luntsonkothile yaye aluqondwa kakuhle. Abantu abaninzi bafumana imiphumo emibi yoxinzelelo ebuthongweni, kodwa abanako ukuqonda ngokupheleleyo uxhulumaniso. Masifunde malunga nobudlelwane phakathi koxinzelelo kunye nokulala kunye nefuthe loxinzelelo kwiipateni zokulala.
Uxinzelelo yimpendulo yendalo kwiimeko ezinzima okanye ezisongelayo, kwaye kunokuba nefuthe elibalulekileyo ebuthongweni. Xa sinoxinzelelo, imizimba yethu ikhupha iihomoni ezifana neadrenaline kunye necortisol, ezinokwenza kube nzima ukuphumla nokulala. Ukongezelela, uxinezeleko lunokukhokelela ekubhidekeni kweengcinga, ukuxhalaba, nokuxhalaba, nto leyo enokuchaphazela ukukwazi kwethu ukulala kamnandi ebusuku.
Enye yezona ndlela ziqhelekileyo uxinzelelo oluchaphazela ukulala kukuphazamisa imijikelo yokulala. Xa sixinezelekile, imizimba yethu inokuba nobunzima bokutshintsha ukusuka ekuvukeni ukuya kulala, kwaye sinokuchitha ixesha elingakumbi kwizigaba zokulala ezikhanyayo, ezingabuyisi. Oku kunokukhokelela ekubeni uzive udiniwe kwaye uyozela emini, kunye nobunzima bokunikela ingqalelo nokwenza izigqibo.
Ukongezelela, ukuxinezeleka okungapheliyo kunokukhokelela ekuphuhlisweni kweengxaki zokulala ezifana nokulala kunye ne-apnea yokulala. Ezi meko zinokunyusa ngakumbi impembelelo engalunganga yoxinzelelo ebuthongweni, ukudala umjikelo okhohlakeleyo onzima ukuwuqhawula.
Kwelinye icala, ukungabikho kokulala kunokukhokelela ekunyukeni kwamanqanaba oxinzelelo. Xa singalali ngokwaneleyo, siziva sicaphuka, sixhalabile yaye sixinezelekile, nto leyo enokwenza kube nzima ukumelana noxinezeleko lobomi. Oku kudala i-loop yengxelo apho uxinzelelo lukhokelela ebuthongweni obunzima, obukhokelela ekunyuseni uxinzelelo, okwenza kube nzima ukuphula umjikelo.
Izongezo zendalo, ezifana ne-melatonin, ingcambu ye-valerian, kunye ne-passionflower, zisetyenziswe kwiinkcubeko ezahlukeneyo kangangeenkulungwane ukukhuthaza ukuphumla kunye nokuphucula ukulala. Ezi zongezo zithathwe kwizityalo kunye nemifuno.
Ngakolunye uhlangothi, izongezelelo zokwenziwa ezifana ne-magnesium taurate kunye ne-salidroside ziveliswa kwindawo yebhubhoratri kwaye zihlala ziqulethe iikhemikhali ezilinganisa imiphumo yendalo yendalo, ekhokelela kwimveliso yococeko oluphezulu ngokutsalwa kwendalo kunye neenkqubo zokuvelisa ezisulungekileyo. Ukucoceka okuphezulu kuthetha ukuba ngcono kwe-bioavailability kunye neempendulo ezimbalwa ezimbi. Ezi zongezelelo zinokucombulula ngokufanelekileyo nangokukhawulezileyo uxinzelelo kunye nemiba yokulala ngokulula kunye nokulungela okongeziweyo, kwaye zihlala zicetyiswa ngabasebenzi bezempilo.
Ke ngoko, ukukhetha izongezo zendalo okanye ezenziweyo zoxinzelelo kunye nokulala ekugqibeleni kwehla kwizinto ezikhethwa ngumntu, iinkxalabo zempilo. Kwabo bafuna indlela epheleleyo kwimpilo, izongezo zendalo zinokuba lukhetho olukhuselekileyo, oluthambileyo, ngelixa izongezelelo zokwenziwa, ezinokubonelela ngokukhawuleza kuxinzelelo olunzima kunye nolungapheliyo kunye neengxaki zokulala, nazo zilukhetho olukhulu.
Isishwankathelo, xa ujonge ezona zongezelelo zingcono zokuthomalalisa uxinzelelo kunye nokulala, kubalulekile ukuqwalasela umahluko phakathi kweenketho zendalo kunye nezokwenziwa. Zombini iintlobo zezongezo zineenzuzo kunye nezibi, kwaye olona khetho lungcono ekugqibeleni luxhomekeke kwiinkxalabo zempilo yomntu kunye neenjongo zonyango. Nokuba ukhetha isongezelelo sendalo okanye esenziweyo, kubalulekile ukufuna isikhokelo sobuchwephesha kwaye uvavanye ngononophelo iinzuzo ezinokubakho kunye nobungozi. Ngendlela echanekileyo, ukufumana ezona zongezo zisebenzayo zokunceda uxinzelelo kunye nokulala kunokuphucula kakhulu impilo yakho yonke.
Umbuzo: Ziziphi izongezo zendalo kunye nezongezo zokwenziwa?
A: Izongezo zendalo zizinto ezivela kwimithombo yendalo efana nezityalo, imifuno, kunye neeminerali. Izongezelelo zokwenziwa, kwelinye icala, zenziwe kwilabhoratri kwaye zenziwe ngokwekhemikhali ukulinganisa iipropathi zezinto zendalo.
Umbuzo: Ngaba izongezo zendalo zisebenza ngakumbi kunezongezo ezenziweyo?
A: Ukusebenza kwezongezelelo kunokwahluka ngokuxhomekeke kumntu kunye nesongezo esithile ekuthethwa ngaso. Olunye uphononongo lucebisa ukuba izongezo zendalo ezithile zinokuba neekhompawundi ezizodwa ze-bioactive ezinokuba luncedo kuxinzelelo kunye nokulala, ngelixa izongezo zokwenziwa zinokubonelela ngedosi echanekileyo kunye nokungaguquguquki.
Umbuzo: Ngaba izongezo zendalo zikhuselekile kunezongezo ezenziweyo?
A: Zombini izongezo zendalo kunye nezendalo zinamandla okukhuseleka xa zisetyenziswa njengoko ziyalelwe. Nangona kunjalo, kubalulekile ukuqaphela ukuba ukhuseleko lwesongezelelo luxhomekeke kwizinto ezifana nedosi, ukucoceka, kunye neemeko zempilo zomntu ngamnye. Kucetyiswa ukuba udibane nengcali yezempilo ngaphambi kokuba uqalise nayiphi na irejimeni yokongeza.
Ukuziphendulela: Eli nqaku lelolwazi ngokubanzi kuphela kwaye akufanele lithathwe njengeliphi na icebiso lonyango. Olunye ulwazi lweposti yebhlog luvela kwi-Intanethi kwaye alunamsebenzi. Le webhusayithi inoxanduva kuphela lokuhlela, ukufomatha kunye nokuhlela amanqaku. Injongo yokudlulisa ulwazi olongezelelekileyo ayithethi ukuba uyavumelana neembono zayo okanye uqinisekise ubunyani bomxholo wayo. Soloko udibana nengcali yezempilo ngaphambi kokuba usebenzise naziphi na izongezo okanye wenze utshintsho kwirejimeni yokhathalelo lwempilo.
Ixesha lokuposa: Dec-11-2023
