Umxholo
- 1. Iindlebe
- 2. Imiqamelo ekhethekileyo
- 3. Qinisekisa ukuba ulele koomatrasi abakumgangatho ophezulu
- 4. Gcina umgama othile ukusuka etywaleni
- 5. Ukutshaya kuyenza mandundu imeko
- 6. Khuthaza iqabane lakho ukuba lizilolonge
- 7. Hlala kakuhle
- Amaqokobhe enathi
Ngelixa iqabane lakho lobomi lalibumba esiswini sikamama wabo ... zange bakhethe ngabom ukuba babe ngumnumzana onengxolo ngenjongo yokuba banokukugcina ubusuku bonke. Abazange. Ewe, babengenamandla ngaphezulu kwempawu ethile.
Xa ucaphukile umyeni wakho ecinga ukuba "umyeni wam uyarhona kwaye akazukwenza nto", khumbula ukurhona yinto abanayo ... hayi into abayiyo.
Ke, xa ulele ungalalanga ebusuku, uhlakulela lonke uvakalelo oluqhubekayo kwiqabane lakho lobomi abalele ngokunzulu, kwaye awunjalo, khumbula ukuba bayakuthanda kwaye ngakumbi, kufuneka ubathande.
Ngaba ukurhona kulimaza umtshato wakho?
Nanga amanyathelo omlingo onokuwathatha ukoyisa kunye nokusingatha iqabane lakho lokurhola:
1. Iindlebe
Ukuba iqabane lakho liyarhuqa, ii-earplugs zinokuphucula iseti. Ke, yenza ivenkile ngefestile ukuze ufumane isibini esiza kulunga ezindlebeni zakho. Ewe, iiplagi zendlebe ayizizo ezona zinto zimnandi ukuzifaka ezindlebeni zakho xa uzama ukulala, kodwa kunciphise kakhulu ukuphazamiseka kokulala kokutsala iqabane. Unokuziva unengxaki xa uqala ukuzisebenzisa, nangona kunjalo ukusebenzisa ngokungaguquguqukiyo kuya kukunceda uhlengahlengiso. Esi sixhobo siyakukunceda ekuthinteleni ingxolo yokurhona, ukuze ukwazi ukusebenzisa ubuthongo bakho emva kosuku lomsebenzi odinisayo.
2. Imiqamelo ekhethekileyo
Xa ukurhona kulimaza umtshato wakho kuya kufuneka uqeqeshe iqabane lakho ngokubhekisele kwindlela abalala ngayo.
Abantu bayarhona kakhulu xa belele emqolo. Eyona mpendulo iphambili yokulwa nomcimbi wokurhola iqabane lakho kukubenza bangazinzi emqolo. Ukuba balale emacaleni abo ngekhe bahonqe okanye ukuba akukho nto iyenye, abayi kurhona njengomsindo njengoko besenza njalo. Umqamelo okhethekileyo unokusetyenziselwa ukugcina iqabane lakho lingalali ngomqolo.
Zonwabile, zisebenza kakuhle kwaye ziyanyanzelisa. Umqamelo wentamo ngokufanayo unokusebenza kubafumene snorers. Ihlengahlengisa intloko ukuze indlela yokuhamba komoya ihlale ivulekile xa umntu elele.
3. Qinisekisa ukuba ulele koomatrasi abakumgangatho ophezulu
Ukurhona kungawonakalisa njani umtshato yinto owaziyo ukuba ufunda eli nqaku. Kodwa into onokungayazi yindlela elula ngayo isisombululo sengxaki.
Unokumangaliswa kukwazi ukuba ukulala kumatrasi asemgangathweni ongaphantsi kunokuba sisizathu sokurhona kweqabane lakho!
Ukuba umatrasi wakho wokulala mdala kwaye usagi embindini, oku kuya kuchaphazela indawo yentamo yeqabane lakho xa belele, kuthintela indlela yabo yomoya emqaleni.
Nje ukuba uphatheke kakuhle, oomatrasi abaphezulu bokulala, qiniseka ukuphakamisa ibhedi yakho malunga nee-intshi ezine. Ukwenza oku kuya kunceda ukugcina izicubu zomqala kunye nolwimi ekumiseni umoya weqabane lakho; ukuwanciphisa ngokungaqhelekanga amathuba okuba barhona ubusuku bonke. Le yenye yeendlela zokuziqhelanisa neqabane lokurhona.
4. Gcina umgama othile ukusuka etywaleni
Ukusela utywala kunye nokusela iziyobisi ezahlukeneyo kuchaphazela izihlunu zomzimba. Imisipha yomqala nayo iya kuthi ngokubanzi ikhululeke kwaye ingahlali yomelele njengoko isenza njalo. Oku ukuya kuthi ga kwinqanaba elithile kuminyanise ukuhamba kwempumlo kwaye emva koko, ukulala emva kokutya ezi zinto kuhlala kuzisa ngokurhona.
5. Ukutshaya kuyenza mandundu imeko
Ukuba ufuna ukwazi ukuba ungayeki njani ukurhona, yeka ukutshaya.
Ukutshaya kunokubangela okanye kuyenze mandundu imeko embi yokurhona. Umsi wecuba ungadumba inwebu yangaphakathi yomqala. Kwakhona, kuthintela ukungena kwakho kweoksijini kwimiphunga. Ukuba oko akoyiki ngokwaneleyo, ukutshaya nako kunokwenza ukubhloka kwempumlo nasemqaleni.
Ezi zizinto ezinokukhokelela ngokuthe ngqo ekurhoneni. Ukuba iqabane lakho liyatshaya, bacele ukuba bayeke lo mkhwa, okanye ubathengele iziqwengana ze-nicotine njengenketho ngokuchasene nokutshaya icuba.
6. Khuthaza iqabane lakho ukuba lizilolonge
Xa ubeka ubunzima entanyeni yakho, unokwenza umqala wakho ube mncinci ngelixa uleleyo okwenza ukuba umntu ahlasele ngamandla. Ngayiphi na imeko, ukuchitha iiponti kunokuphucula imeko. Ukuba iqabane lakho lobomi lityebe kakhulu, bacele ukuba banciphe.
Yenza kube lula kubo ukuze banqwenele ukuqala umsebenzi ngokunikezela ukwenza imisebenzi kunye nabo. Oku kuyakukunceda ekubulaleni iintaka ezimbini ngelitye elinye njengoko unokudibana ngcono njengesibini ngelixa unceda iqabane lakho ukuba liphulukane namanqatha. Zimbalwa izinto onokuthi ulincede iqabane lakho ekwenzeni ukuthoba umzimba zezi:
Ukuhamba ngokungxama- Ukwenza ukuba kubenamandla ngakumbi, khetha umgama kwindawo ohlala kuyo oza kuhamba ngokukhawuleza ntsasa nganye. Cela umngeni omnye komnye ekuhambeni ngokukhawuleza. Umzekelo, ukuba iqabane lakho likhetha ukuhamba iimitha ezili-100, lityhile kuye liza kuhamba i-150 leemitha kwaye wenze owona mzamo wakho ukulwenza. Yenze ibe luhlobo lomdlalo ngenjongo yokuba amaxesha omthambo abe mnandi.
Eminye imisebenzi eyahlukeneyo onokuyenza ukuze unciphise iiponti zezi: ukuqubha, ukubaleka, ukukhwela ibhayisikile, ukusebenza kwindawo yokumisa ibhayisekile, ukudanisa i-aerobic, ukubaleka, ukutsiba ngentambo, kunye nemidlalo, umzekelo, ibhola ekhatywayo.
7. Hlala kakuhle
Uninzi lwabantu alunazi ukuba indlela eyomiswe ngayo inokwenza ukuba umntu arhole ebusuku.
Ukufihlakala kwempumlo yakho kunye nenkalakahla ethambileyo iyaqina ngakumbi xa womile, enokwenza ngokusemthethweni ukuba umntu aqabule ngakumbi.
Amanenekazi aphilileyo kufuneka asele malunga ne-2.5 yeelitha zamanzi ngosuku; Ngelixa amadoda efuna malunga neelitha ezi-4 zamanzi ngosuku.
Amaqokobhe enathi
Ukunyamezelana kukukwazi ukuthwala into ekhulayo ngaphandle kokuphulukana nokuphola kwakho. Sisiqinisekiso sokulawula umsindo xa ucatshukiswa. Kuya kufuneka ube ngumntu oqondayo ukuba ufuna ukulawula iqabane lakho elirhona. Thatha isigqibo sokuba unyamezele kule meko, nokuba iyakukhathaza. Xa usiva ezo zandi ziphazamisayo, yithi entliziyweni yakho, “Ndiyakunyamezela. Kuya kufuneka ndiqonde kuba ndenza izinto ezicaphukisa iqabane lam. ”