Iingubo ezinde zithandwa kakhulu kwiminyaka yakutshanje, kwaye ayisiyonto ingaqhelekanga. Ezi ngubo zonyango zenzelwe ukunika uxinzelelo oluthambileyo emzimbeni, zilinganisa imvakalelo yokugonwa. Eli nqaku lichaza izizathu ezilishumi zokuqwalasela ukutyala imali kwenye.
1. Phucula umgangatho wokulala
Enye yezona nzuzo ziphambili zengubo enesilinganiselo kukwazi kwayo ukuphucula umgangatho wokulala. Ukuvuselelwa koxinzelelo olunzulu olukunikayo kunceda ukonyusa amanqanaba e-serotonin kunye ne-melatonin ngelixa kunciphisa i-cortisol yehomoni yoxinzelelo. Olu dibaniso lukhokelela ekulaleni okuphumzayo nokuzolileyo.
2. Nciphisa ixhala
Iingubo ezinobunzimaZihlala zicetyiswa kubantu abanexhala. Uxinzelelo oluthambileyo lunokuba nefuthe lokuzola, luncede ekuthomalaliseni inkqubo yemithambo-luvo. Abasebenzisi abaninzi baxela ukuba bazive bezinzile kwaye bekhuselekile, nto leyo enciphisa kakhulu ixhala kunye noxinzelelo.
3. Yonyusa ingqalelo kunye nokugxila
Kwabo banengxaki yokuphazamiseka kwengqondo njenge-ADHD, ingubo enesingxobo inokuba luncedo kakhulu. Uxinzelelo olunzulu olunikwa yingubo enesingxobo lunokubonelela ngokuzithemba nokuthuthuzela, luncede ekuphuculeni ukugxila kunye nokugxila, okwenza kube lula ukuhlala emsebenzini kwaye kungaphazamiseki lula.
4. Ukunciphisa i-restless legs syndrome
I-RLS (Restless Legs Syndrome) yimeko ecaphukisayo enokuphazamisa ubuthongo. Iingubo ezinobunzima zinokunceda ekunciphiseni iimpawu ngokubonelela ngobunzima obukhululekileyo obunciphisa intshukumo yemilenze. Oku kunokunceda abantu abane-RLS ukuba balale kamnandi.
5. Ulawulo lweentlungu
Abantu abaneengxaki ezingapheliyo ezifana ne-fibromyalgia okanye i-arthritis banokufumana isiqabu kwingubo enzima. Uxinzelelo oluthambileyo lunokunceda ukunciphisa iintlungu kwaye lukhuthaze ukuphumla, okwenza kube lula ukumelana nokungonwabi.
Okunye
6. Inkxaso yokuphazamiseka kokucubungula imizwa
Iingubo ezinesisindo ziluncedo kakhulu kwabo baneengxaki zokucubungula iimvakalelo. Uxinzelelo olunzulu lwengubo enesisindo lunceda ekulawuleni igalelo leemvakalelo, ludale uvakalelo lokuzola nokhuseleko. Oku kuluncedo ngakumbi kubantwana abanokuziva bexinezelekile yindawo abakuyo.
7. Uluhlu olubanzi lokusetyenziswa
Iingubo ezinesisindo azisetyenziswa nje kuphela xa umntu elele. Zingasetyenziswa kwiimeko ezahlukeneyo, njengaxa ecamngca, xa ebukele iTV, okanye xa esebenza. Ukuguquguquka kwazo kuzenza zibe luncedo kakhulu kuyo nayiphi na inkqubo yokuphumla, zinika intuthuzelo xa kuyimfuneko.
8. Inceda ekulawuleni iimvakalelo
Kubantu abanengxaki yokulawula iimvakalelo zabo, iingubo ezinesisindo zingaba luncedo. Isiphumo sokuzola sengubo enesisindo sinokunceda ukulawula iimvakalelo ezinzima, sibancede bakwazi ukujongana lula neemeko ezixinzelelekileyo kwaye bahlale belungelelene ngokweemvakalelo.
9. Ukonwaba okukhululekileyo
Ngaphandle kweenzuzo zazo zonyango, iingubo ezinesisindo nazo zikhululekile kakhulu. Ziza ngeentlobo ngeentlobo zezinto zokwakha, imibala, kunye noyilo, nto leyo ekuvumela ukuba ukhethe enye efanela isitayile sakho. Ubunzima obungaphezulu budala umvakalelo ofudumeleyo nowonwabisayo, nto leyo ebenza babe longezo olufanelekileyo kwiibhedi zakho.
10. Khuthaza ukuqaphela izinto
Ukusebenzisa ingubo enesingxobo esinzima kunokukhuthaza ingqondo nokuphumla. Ukuzibopha ngengubo enesingxobo esinzima kunokukukhumbuza ukuba unciphise isantya, uphefumle nzulu, kwaye ube khona ngelo xesha. Olu qheliselo lunokuphucula impilo yakho iyonke kwaye lukhuthaze indlela yokuphila enempilo.
ukuququmbela
Iingubo ezinobunzimaZinezibonelelo ezininzi, ukusuka ekuphuculeni umgangatho wokulala ukuya ekunciphiseni ixhala kunye nokulawula imo yengqondo. Ukuguquguquka kwazo kunye nentuthuzelo yazo kuzenza zibe luncedo kakhulu kwindlela yokuzinyamekela yomntu wonke. Ukuba ucinga ngokuthenga ingubo enesilinganiselo, la manqaku angasentla anokukunceda wenze isigqibo esinolwazi. Yamkela intuthuzelo kunye neempawu zokuphilisa zengubo enesilinganiselo kwaye ufumane impembelelo entle ebomini bakho.
Ixesha leposi: Agasti-25-2025