iindaba

Kwihlabathi lanamhlanje elikhawulezayo, ukufumana intuthuzelo kwizinto ezilula zemihla ngemihla kubalulekile ukuze ufikelele kwimeko yengqondo elungeleleneyo nekhululekileyo. Enye yezo ntuthuzelo yingubo eneesisindo, isixhobo sokuphilisa esithandwa ngokukhawuleza ngenxa yokukwazi kwayo ukusisonga ngexolo eliphantsi. Iingubo ezineesisindo zenzelwe ukubonelela ngokuvuselela uxinzelelo oluchukumisayo, ukuguqula indlela esifumana ngayo ukuphumla nokuphumla. Makhe sijonge kwihlabathi leengubo ezineesisindo size sibone ukuba kutheni zibe yinxalenye ebalulekileyo yobomi babantu abaninzi.

Isayensi engasemva kweengubo eziziinzima:

Iingubo ezinobunzimaZingqinwe ngokwesayensi ukuba zikhuthaza ukuphumla okunzulu kunye nokulala okusemgangathweni. Lo mgaqo usekelwe ekukhuthazeni uxinzelelo oluphezulu (i-DTP), indlela yokusebenzisa uxinzelelo oluthambileyo nolusasazwa ngokulinganayo emzimbeni. Olu khuthazo lubangela ukukhululwa kwe-serotonin, i-neurotransmitter enoxanduva lokukhuthaza ukuphumla kunye nokuzola. Ukongeza, ukwanda kwe-serotonin kukhokelela kwimveliso ye-melatonin, i-hormone elawula umjikelo wethu wokulala nokuvuka, ekhuthaza ubuthongo obuhle ebusuku.

Iingenelo ezingaphaya kwentuthuzelo:

Iingenelo zeengubo ezixineneyo zidlula kakhulu intuthuzelo ngexesha lokulala. Abantu abaninzi abaneengxaki zokuxhalaba, iingxaki zokucubungula iimvakalelo, i-restless legs syndrome, kwaneengxaki zokulala bafumanisa ukuba banokufumana isiqabu esikhulu ngokusebenzisa iingubo ezixineneyo. I-DTP enikezelwa zezi ngubo inokunceda ekunciphiseni ixhala, ukunciphisa uxinzelelo kunye nokuphucula impilo iyonke. Ukongeza, ubunzima obongezelelweyo bunceda ekunciphiseni uxinzelelo lwemisipha kwaye bukhuthaza ukukhululeka kwintlungu yendalo, nto leyo eyenza ibe sisixhobo esibalulekileyo ekunyangeni iimeko zentlungu ezingapheliyo ezifana ne-fibromyalgia okanye i-arthritis.

Indlela yokuphila egqibeleleyo:

Iingubo ezinobunzimazibonelela ngendlela epheleleyo yokuphila kakuhle. Iingenelo zazo zonyango zidlulela ngaphaya kokulala nempilo yengqondo ukuphucula imveliso yasemini nokunciphisa impembelelo yoxinzelelo kubomi bethu bemihla ngemihla. Nokuba zisetyenziselwa ukufunda, ukucamngca, okanye ukuphumla emva kosuku olude, ezi ngubo zenza indawo ekhululekileyo ekhuthaza ukuqaphela nokuzikhathalela. Ngokubonelela ngentuthuzelo, ukufudumala kunye nokuphumla, iingubo ezinesisindo zinegalelo kwindlela yokuphila enempilo nelungeleleneyo.

Khetha ubunzima obufanelekileyo kunye nelaphu:

Ukufumana ingubo elungele wena efanelekileyo kubalulekile ukuze ufumane iingenelo zayo ngokupheleleyo. Xa ukhetha ubunzima, izikhokelo eziqhelekileyo zicebisa ukuba ukhethe ubunzima obumalunga ne-10% yobunzima bomzimba wakho. Kucetyiswa ukuba udibane nengcali yezempilo okanye ugqirha wengqondo onokukunika iingcebiso ezihambelana neemfuno zakho ezizodwa.

Ukongeza, ilaphu lengubo enobunzima liyenza ikhululeke kakhulu. Iindlela ezidumileyo ziquka uboya obufudumeleyo, umqhaphu ophefumlayo okanye i-mink ekumgangatho ophezulu. Ukhetho ngalunye lwelaphu lunika ukuchukumisa okukhethekileyo, okukuvumela ukuba ulungelelanise amava akho kwaye wenze indawo yakho yokuzola.

ukuququmbela:

Kwihlabathi elihlala liziva lixinene, iingubo ezinesisindo zibonelela ngendawo ekhuselekileyo apho sinokubuyela khona size sihlaziyeke. Ngokusebenzisa amandla okukhuthaza uxinzelelo oluchukumisayo, ezi ngubo zinezibonelelo ezingenakubalwa ngaphandle kwentuthuzelo. Ukususela ekukhuthazeni ubuthongo obusemgangathweni ukuya ekunciphiseni ixhala kunye noxinzelelo, iingubo ezinesisindo zibe sisixhobo esiguqulayo sokuphucula impilo iyonke. Ngoko ke zilahle ezandleni zabo kwaye uqalise uhambo oluya kubomi obuzolileyo nobunoxolo.