Izizathu Eziyi-10 Ohlale Uzizwa Ukhathele, kanye Namakhambi Angenzeka

Kunezizathu eziningi oyozizwa ukhathele ngaso sonke isikhathi ekuseni, kusihlwa, noma phakathi nosuku. Lokhu kungenzeka ngisho noma unempilo. Kodwa-ke, uma ukukhathala kuba okungajwayelekile, udinga ukuthola amakhambi angenzeka kulesi simo.

Kuvamile ukuzizwa ukhathele, ulele, noma ukhathele nganoma isiphi isikhathi sosuku, nakuba imizwa igqama kakhulu phakathi kwasekuseni naphakathi nokusa. Lokhu kungenzeka kubantu abadala abanempilo, abantu abadala, noma intsha. Nakuba kuvamile ukuzizwa ukhathele, kunezimo lapho umuzwa uvame kakhulu futhi ukhathazeke. Lokhu kusho ukuthi kungase kube nezinkinga zempilo ezingathi sína noma ukumane kubizelwe ukwenza izinguquko endleleni yakho yokuphila. Kunoma yikuphi, kunezinyathelo ezimbalwa ongazithatha ukuze ulungise isimo uma sikhathaza futhi sicasula. Qhubeka ufunde ukuze ufunde ngalezi zizathu eziyishumi okungenzeka uzizwe ukhathele kanye nezinyathelo okufanele uzithathe esimweni ngasinye.

Ubizo Lokuhlola Kabusha Indlela Yakho Yokuphila

Ingabe unikeza umzimba wakho ukwelashwa okufanele? Ukwelashwa okufanele komzimba kuhilela ukuqinisekisa ukuthi ulala ngokwanele, ugcina ukudla okunempilo, kanye nokuwuvivinya umzimba njalo. Lezi zinsika ezintathu zezempilo zixhumene ukuze ukungalali ngokwanele kuzokwenza kube nzima ukuthi udle ngendlela obungadla ngayo. Ngenxa yalokho, lokhu kuzokuvimbela ekwenzeni noma yikuphi ukuvivinya umzimba. Uma ungumuntu omdala, udinga cishe amahora angu-8 okulala. Qinisekisa ukuthi ukudla kwakho kuhlanganisa zonke izinto ezibalulekile, okuhlanganisa imifino, izithelo, namaphrotheni athile amancane, ahambisana nomthamo wokujima okuvamile.

I-Sedentary Living

Kuxhunyaniswa nesizathu sokuqala, ukuphila impilo yokungasebenzi kungase kubangele njalo ukuthi uzizwe ukhathele. Nakuba izaba zokungawuvivinyi kungase kube ukukhathala, okuphambene kuyiqiniso. Ukwehluleka ukuzivocavoca njalo kuphuca umzimba wakho lawo mandla owadingayo emisebenzini yakho yansuku zonke. Ukuzizwa ukhathele njalo kungase kubangelwe isifo sokukhathala esingamahlalakhona (CFS), lapho uzizwa ukhathele ngokweqile nsuku zonke. Lokhu kukhathala kuzokwenza ukuthi ube namandla ancishisiwe namazinga okubekezela, kunciphise ikhono lakho lokuzivocavoca. Njengekhambi, ungakwazi ukulwa nalokhu kukhathala ngokuzivocavoca okuvamile, njengokuhamba nokuthatha izitebhisi.

I-anemia

I-anemia ingase ibe enye imbangela yokuzizwa ukhathele nsuku zonke. Lokhu kulethwa amangqamuzana abomvu egazi anganele, anesibopho sokudluliselwa komoyampilo emaphashini akho ukuya kumaseli nezicubu zomzimba. I-anemia ingase ibangelwe ukuntuleka kwamavithamini noma i-ayoni emzimbeni wakho, okukwenza uzizwe ubuthakathaka futhi uphelelwe umoya. Ezinye izimbangela ezivamile ze-anemia ukopha ngaphakathi, ukopha, umdlavuza, ukungasebenzi kwezinso, noma isifo samathambo. Ukulahlekelwa igazi kuvamile kwabesifazane ngesikhathi sokuya esikhathini. I-anemia iwuphawu lokuthile okumele kulungiswe emzimbeni wakho. Lokhu kwenza ukwelashwa kwe-anemia kuhluke ngembangela ewumsuka. Zama ukudla ukudla okunothe ngensimbi, noma uthintane nodokotela wakho.

Ukudla Ama-Carbs Ahlanzekile

Uma idliwa ngamanani afanele, ama-carbs awumthombo omuhle wamandla abalulekile lapho ephulwa emzimbeni wakho ukukhipha ushukela. Kodwa-ke, ukudla ama-carbohydrate amaningi kuzokushiya ukhathele usuku lonke. Lokhu kungenxa yokuthi ukuba khona kukashukela omningi emzimbeni wakho kwenza amanyikwe afihle i-insulin eyeqile ukuze akhiphe ushukela osele emzimbeni wakho. Ushukela owengeziwe ufakwa kumaseli omzimba wakho, okwenza uzizwe ukhathele futhi udinga ama-carbohydrate engeziwe. Ukuze ugqashule kulo mjikelezo, nciphisa amanani ama-carbohydrate owadlayo, okuhlanganisa ukudla okulula nokudla okunoshukela omningi. Ungakwazi futhi ukufaka esikhundleni salokhu kudla ngomhluzi omisiwe we-bonito kanye ne-okra, okuzokwandisa ukuqapha kwakho futhi kunciphise ukukhathala.

Ukulawulwa kwendlala yegilo Izifo

Uzozizwa ubuthakathaka futhi ukhathele uma amahomoni egilo emzimbeni wakho esebenza ngendlela engafanele. Lokhu kungenzeka nge-hyperthyroidism lapho i-hormone yegilo eningi kakhulu ikhishwa emzimbeni wakho, noma i-hypothyroidism, ukukhululwa kwehomoni yegilo enganele. Kuzo zombili izimo, uzozizwa ubuthakathaka futhi ukhathele futhi ungakwazi ukuzivocavoca. Lezi zimo zingalungiswa ngemithi, iodine enemisebe, noma ngokuhlinzwa.

Ukungazweli Ukudla

Ukungabekezelelani noma ukungazweli ekudleni kuyimbangela evamile yokukhathala nokukhathala. Lokhu kuhambisana nezimpawu ezifana nezinkinga zokugaya ukudla, ukuqubuka, ikhanda elibuhlungu, ikhala eligijima. Ukukhathala kungase futhi kuthinte izinga lempilo yakho uma unganaki ukudla. Izibonelo zokungezwani kokudla zihlanganisa amaqanda, ubisi, isoya, ummbila, kanye ne-gluten. Udinga ukubonana nodokotela wezokudla noma i-allergist uma unalezi zinkinga ukuze uthole incwadi efanele yokuqeda ukudla okuyinkinga ekudleni kwakho.

Amaprotheni Angenele Emzimbeni

Ubuthakathaka bomzimba nokukhathala kungabangelwa ukuntuleka kwamaprotheni emzimbeni wakho. Amaprotheni akhuphula izinga le-metabolic ngaphezu kwamafutha noma ama-carbs, futhi avimbela ukukhathala okuvamile. Ukudla ukudla okunothe ngamaprotheni, njengezinhlanzi, amaqanda, ubhontshisi nenyama, kwehlisa kakhulu ukukhathala. Ngaphezu kwalokho, ungakwazi ukubalekela ogibeni lokuzizwa ukhathele futhi ubuthakathaka njalo uma ukhulisa ukudla kwakho amaprotheni, anikeza ama-amino acid e-branched-chain emzimbeni wakho.

Thayipha i-2 sikashukela

Abantu abanesifo sikashukela sohlobo 2 banenkinga yokusebenzisa i-glucose, uphethiloli obalulekile oshayela umzimba. Uma umzimba ukwazi ukusebenza kahle ngenxa yamandla anganele, uzozizwa ubuthakathaka futhi ukhathele ngaso sonke isikhathi. Ezinye izimpawu ezihambisana nokukhathala nokukhathala zihlanganisa ukoma, ukuchama njalo, ukuncipha, ukulamba, ukungaboni kahle, izifo imvubelo, nokucasuka. Ikhambi lalokhu ukuxhumana nodokotela wakho ukuze uthole iseluleko sokulungisa indlela odla ngayo noma incwadi kadokotela yomuthi odluliselwa ngomlomo.

I-hydration enganele

I-hydration eyanele ixhumene ngqo namazinga aphezulu wamandla. Amanzi emzimbeni wakho adinga ukushintshwa njalo njengoba kulahleka okuningi ngesikhathi se-metabolism. Ngaphezu kwalokho, ulahlekelwa amanzi ngenkathi uphefumula, ujuluka, uzikhulula futhi uchama. Lokhu kungakushiya ubuthakathaka futhi ukhathele uma amanzi engashintshwa ngendlela efanele. Ngakho-ke, phuza amanzi anele nsuku zonke ukuze uthuthukise ukugeleza kwamanzi futhi uhlale usebenza usuku lonke.

Ukuthembela ngokweqile Eziphuzweni Zamandla

Iziphuzo zamandla zingakhuphula amazinga akho wamandla futhi zikwenze usebenze, nakuba isikhathi esithile. Iziphuzo zinoshukela omningi ne-caffeine. Nokho, nakanjani uzozizwa ukhathele lapho imiphumela yazo incipha. Ngaphezu kwalokho, ukusebenzisa i-caffeine kungaphazamisa amaphethini akho okulala futhi kuphazamise ikhwalithi yayo. Ngakho-ke, gwema ukuthembela ngokweqile eziphuzweni ezinikeza amandla, futhi unciphise ukusetshenziswa kwekhofi neziphuzo ezine-caffeine ezihlobene.

Iphuzu Eliyinhloko

Ukukhathala nokukhathala kungabangelwa izici eziningi, ngaphandle kwezinkinga zezokwelapha. Isizathu esiyinhloko yindlela yokuphila oyiphilayo, ehlanganisa indlela odla ngayo, indlela olala ngayo, nokuthambekela kokuzivocavoca. Unganciphisa ukukhathala namahora ozizwa ukhathele ngokulungisa indlela yakho yokuphila nokufunda ukulawula amazinga akho okucindezeleka. Ezimweni ezimbi kakhulu, kufanele uthintane nodokotela wakho ukuze uthole iseluleko esengeziwe mayelana nokungenelela kwezokwelapha.