1- Iimpawu ezilumkisayo

Umntu kufuneka azazi iimvakalelo zabo zomzimba, ezinokuthi zibe yimpawu zokuqala zokuxhalaba kunye nokudakumba. Abanye bachaza imvakalelo yokuxinezeleka njengomthombo ojiyileyo esiswini, odla ngokukhatshwa kukudandatheka okunzulu ngokweemvakalelo. Abanye bachaza imvakalelo yesisu esingenanto, kunye nokukhatshwa kukungakhululeki okunzulu ngokweemvakalelo.

Kwaye ekubeni wonke umntu wahlukile, abantu abohlukeneyo baya kuba neempawu ezilumkisayo ezahlukeneyo ekufuneka bazi. Kwabanye abantu, kukho uphawu olulumkisayo lokutya, ngoko ke lumka ukuba umntu utya ngaphezulu okanye ngaphantsi kunesiqhelo. Abanye abantu badiniwe ngokungaqhelekanga, banengxaki yokulala, banengxaki yokunikela ingqalelo, okanye bayacaphuka.

Ukuba ubani udibana nale miqondiso, umntu akufanele alinde ukuba izinto zingahambi kakuhle. Ukuba ukuxhalaba kunye nokudandatheka sele kuza kuqalisa, kufuneka acinge ngento eyenzekileyo ebomini bakhe kutshanje, nokuba akonwabanga okanye yintoni ekufuneka iguqulwe.

2- Indlebe ephulaphulayo

Abanye abantu abayi kuqaphela iimpawu zokuxhalaba kunye nokudakumba, kodwa amalungu osapho okanye abahlobo banokuzibona. Ngoko ke, umntu umele akhangele nzulu ngaphakathi kuye aze afumanise oko kwenzekayo ngokunikela indlebe ekuphawuleni abo bamngqongileyo nabo basondeleyo kuye.

3- Jonga kwimifanekiso yeprofayile

Xa umntu ejonga iifoto zakhe zamva nje kwaye azijonge ... ngaba ukhangeleka ngokungaqhelekanga kunye / okanye ukuxhalaba? Ukuba kunjalo, ufanele acinge ngoko anokukwenza ukuze atshintshe le meko.

4- Ukukhupha iimvakalelo

Ukuba umntu ufumana uxinzelelo ebomini bakhe, okanye ukuba unomsindo, udakumbile okanye ulusizi, iingcali zicebisa ukuba kufuneka akhuphe iimvakalelo zakhe ngokuthetha nomhlobo, ilungu lentsapho okanye ingcali yonyango.

Iimvakalelo zinokuvakaliswa ngokukhuselekileyo ngokubhala, ukuzoba, ukudanisa, ukucula, ukudlala isixhobo somculo, okanye ukudlala umdlalo okanye omnye umsebenzi. Ukuba umntu akazikhupheli ezi mvakalelo, kuya kufuneka asebenzise isixa esikhulu samandla ukudibanisa ezo mvakalelo, ezinokuthi zimenze adinwe kwaye ngaloo ndlela zinokuvula umnyango wexhala kunye nokudakumba.

5- Ziphephe izangqa ezikhohlakeleyo

Okukhona uziva ulusizi kwaye ulusizi, kokukhona kuya kuba nzima ukuphuma emngxunyeni. Nabani na unokufumana uxinzelelo kunye nokuxhalaba ngaxa lithile ebomini bakhe. Kodwa into eyenza umntu ahluke komnye yindlela abasabela ngayo xa bexinezelekile. Abaninzi baye bangabi nakuzinceda baze bangakwazi ukulawula ubomi babo, nto leyo ebangela ukuxhalaba okanye ukudandatheka.

Ke, eyona nto ibalulekileyo yindlela ezijongwa ngayo izinto, kwaye ke ngoko umntu angenza ntoni ukuze abe mhle phakathi kwako konke ukungakhathali kunye noxinzelelo. Unokufunda ukudanisa, ukucula, ukudlala isixhobo somculo, ukuqubha okanye nawuphi na omnye umdlalo. Ukunika ingqalelo kwixesha langoku nokuxabisa izinto ezincinane ebomini kunokuzisa ulonwabo.

Uphononongo olwenziwa nguTian Rui Zhang weYunivesithi yaseMcGill eKhanada, lwaza lwapapashwa kwiJournal of Neuroscience, lwabonisa ukuba ukuphindaphinda ukukhumbula izinto ezimbi kunokukhokelela ekudandathekeni, ngoxa ukukhumbula izinto ezintle kunokunceda ukuthomalalisa ukudandatheka.

6- Inkqubo yenkxaso yoluntu

Ukukhetha abahlobo okanye amalungu osapho anokumamela umntu kwaye ngokuphambanayo kunokunceda. Kwaye ukusebenzisana nabantu abanoburharha kunokuba sisigqibo esihle. Ukuba umntu akafuni ukusebenzisana nabantu, unokufumana isilwanyana.

7- Ukulala rhoqo

I-US National Sleep Foundation icebisa ukuba abantu abadala bafumane i-7 kwiiyure ze-9 zokulala ubusuku ngabunye. Kwakhona kuluncedo ukuba nenkqubo yesiqhelo equka ukulala nokuvuka malunga nexesha elinye suku ngalunye.

I-8- Ukutya okuchasayo

Abaphandi abavela kwiDyunivesithi yaseAlberta bafumanise ukuba ukudakumba kunokunxulunyaniswa nokudumba, ngoko ke enye indlela yokuthintela ukudakumba inokuba kukutya ukutya okuchasene nokudumba, okuya kuba luncedo kumalungu akho, imiphunga kunye namathumbu.

I-Harvard Medical School incoma uluhlu lokutya okuchasayo, okubandakanya zonke iintlobo zamajikijolo, ukusuka kwi-strawberries ukuya kwi-cranberries, kuba zizityebi kwi-antioxidants ngaphezu kwe-cherries, i-orenji, iipesika, i-apricot, ierharnati, i-nut, ngakumbi i-walnuts kunye ne-almonds; intlanzi enamafutha afana nesalmon kunye ne-cod emnyama, kunye nemifuno enamagqabi efana nespinatshi, iitumato, i-olive oil kunye neti eluhlaza.

9- Yenza umthambo rhoqo

Uphononongo olupapashwe kwi-Molecular Neurobiology lubonise ukuba ukwenza umthambo rhoqo kunciphisa ukuxhalaba kunye nokudakumba kwaye kunefuthe elichasayo.