Yiqiniso, noma yimuphi umuntu unelungelo lokukhathala, kodwa ungayinaki, uma uvuka kakade ukhathele, uzizwe ubuthakathaka usuku lonke, unganandaba nokulala. Lesi simo sisignali sokuthi kukhona okungahambi kahle nawe.
Ukuze unqume imbangela yobuthakathaka emzimbeni, kubalulekile ukuyeka uphinde uhlaziye indlela yakho yokuphila, ukudla kanye nesimo somzwelo.
Izimbangela eziyinhloko zobuthakathaka bomuntu
Sekuyisikhathi eside ososayensi befunda umbuzo wokuthi kungani ubuthakathaka emzimbeni bubonakala kuphela emva komsebenzi, kodwa futhi ngesikhathi esingekho. Bathola ukuthi "uhlasela" umuntu njengomphumela we:
- ukugcina ukudla okuqinile;
- Uhulumeni ongalungile wosuku, uma usebenza kakhulu ngaphandle kokuphumula okwanele;
- ukungavamile nokungondleki, okubangelwa ukungabi namavithamini nezinye izinto ezidingekayo ekusebenzeni kwayo okujwayelekile;
- ukuphelelwa amanzi;
- ukuhlala unomphela esimweni esicindezelayo, lokhu kuphumelela kakhulu uma kudalwa ekhaya noma emsebenzini;
- umsebenzi omncane ophansi ongokomzimba, umuntu uvele ejwayele;
- ukuxhashazwa kwemithi: i-anesthetics, i-antihistamines, amaphilisi okulala, ukukhulelwa, izidakamizwa, kanye nomkhuhlane nemifudlana;
- ukwamukelwa ekwelapheni kwesifo sezidakamizwa ezifana nokuthula futhi ukuvuselela ukucindezelwa;
- uketshezi i-carbon monoxide, okuyi-carbon monoxide.
Futhi, ubuthakathaka obungapheli nokungapheleli komzimba kungabonakalisa nje kuphela njengesimo esihlukile, kodwa futhi njengesibonakaliso sezifo ezilandelayo:
- umdlavuza;
- ukucindezeleka;
- isifo sikashukela mellitus;
- i-anemia ;
- izinkinga ku-gland yegciwane;
- i-arthritis;
- izifo zenhliziyo.
Olunye ubuthakathaka obuvamile kakhulu lubonakala kubantu abahlukunyezwa ngokweqile.
Ngemva kokubona imbangela eyabangela ubuthakathaka emzimbeni, kufanele ucabange ngalokho okufanele ukwenze ngakho.
Ukwelashwa kobuthakathaka emzimbeni
Uma ukungabi namandla kwakho kuhlotshaniswa nezifo ezibhalwe ohlwini, khona-ke udinga ukuzowaphilisa kuqala bese isimo sobuthakathaka sizodlula ngokwalo. Kodwa uma uphilile, kufanele uthathe indlela enomthwalo wemfanelo yokuphila kwakho.
Ukulungiswa kwemisebenzi nokuphumula
Emva kwanoma yimuphi umsebenzi udinga ukuphumula, ngakho qiniseka ukuthi uyilungise. Kuhle kakhulu ukuchitha isikhathi emoyeni, ukwenza okuthandayo: ukushisa ilanga, ukukhetha amakhowe noma ukudlala imidlalo yeselula. Lokhu kuzosiza ukukhokha umzimba wakho nge-vivacity (ngenxa yokukhiqizwa kwe-vitamin D elangeni) futhi uphazamise izinkinga. Kuhle ukuphumula ukufakwa, okufanele ucabange ngomsebenzi kuphela phakathi namahora okusebenza nokunqamula ifoni ephathekayo.
Ukunikezwa kwamandla
Ukudla okulinganiselayo nokulinganisela kuyisisekelo sempilo yakho. Ngakho-ke kuyadingeka:
- Hlanganisa ukushaywa kokudla nokulamba.
- Engeza ukudla okuqukethe amavithamini. Lezi yimifino nezithelo, ubisi, inyama namaqanda.
- Qiniseka ukuthi udla okusanhlamvu kanye nosanhlamvu.
Iphupho
Ukulala kwakuhle, futhi uzizwa ngemuva kokuphumula, udinga:
- Nsuku zonke ukuhambisa ikamelo lokulala.
- Hlala okungenani amahora angu-8 ngosuku.
- Ulala phansi kungakapheli amahora amabili ngemuva kokudla.
- Yenza umbhede ukhululekile.
- Susa imithombo ekhanyayo, kuhlanganise nenyanga nokukhanya kwamigwaqo, ukuvala amafasitela ngamakhethini amandla.
- Zama ukulwa nokulala ukulala ngaphandle kosizo lwezidakamizwa ezikhethekile.
- Thatha ukugeza ukuze uphumule ngaphambi kokulala. Ngenhloso efanayo, ungaphuza ingilazi yobisi uju noma itiye nge-mint.
Noma kunjalo kukhona izindlela zabantu zokulwa nobuthakathaka, okuyiziqu zokuphuza amavithamini, ama-herbal teas, ukungena kwamafutha enhlanzi kanye neminye imikhiqizo yemvelo.