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Ngabe uvuka ebuthongweni uzizwe sengathi awunawo amandla okuvuka embhedeni? Ngabe ufika ekhaya uvela emsebenzini bese ucabanga ukuthi awunaso nesisodwa isikhathi sokuphila esisele kuwe? Ngabe weqa ijimu uthi uzizwa ukhathele ngaso sonke isikhathi? Lezi izimpawu zokukhathala.
Cabanga uphakathi komhlangano obalulekile emsebenzini, futhi awukwazi ukugxila ngoba kubonakala ngathi awunamandla! Yebo, lokhu kungaba yigalelo elikhulu empilweni yakho yomsebenzi, akunjalo?
Ukugula okunzima kungakwenza uzizwe ukhathele ngaso sonke isikhathi, kepha izifo ezincane zingaqeda impilo kuwe. Kunezizathu ezithile zokukhathala ngaso sonke isikhathi. Izimbangela zalo muzwa ongaphili zingaba ngenxa yokuntuleka kokulala, imithi, ingcindezi, ngisho nesifo senhliziyo.
Kulesi sihloko, uBoldsky wabelana nawe ngezinye zezizathu ezingenzeka zokuthi kungani uzizwa ukhathele ngaso sonke isikhathi.
Kungani Uzizwa Ukhathele Ngaso Sonke Isikhathi?
Imikhuba yakho idlala indima enkulu ekukhuphuleni amazinga akho wamandla. Ngisho nokudla ngendlela engafanele nokuphila ngendlela engenampilo kuthinta amasosha akho omzimba ngezinga elikhulu. Ukungalali kungenye imbangela enkulu yokuzizwa ukhathele. Yebo, imikhuba enjalo idinga ukwelashwa njengoba ingakwenza ukhathele ngokushesha. Ukuze ulwe nobuthakathaka, kufanele ube nomdlandla ngokomzimba nangokwengqondo [1] .
Amandla akho aphansi angaba wuphawu lwanoma yiziphi izitho zomzimba noma ama-hormone angasebenzi kahle emzimbeni, njengasesimweni se-hypothyroidism noma i-hyperthyroidism. Kwesinye isikhathi, ukuntuleka kwezinye izakhamzimba ezibalulekile kungaba yisizathu sobuthakathaka nokukhathala kwakho. Ukuphazamiseka kokulala futhi ukucindezeleka futhi kungaba yisizathu sobuthakathaka bakho namandla aphansi. Uma unengcindezi, udinga amandla ukubhekana nakho, yingakho kukushiya ukhathele kule nqubo [okubili] [3] .
Umzimba womuntu ungahlala uphilile futhi usebenza kuphela uma unamandla amakhulu. Lapho umzimba ungakhiqizi amandla anele, uba nokukhathala. Izizathu zokukhathala zingahlukahluka ikakhulukazi, kungenzeka ngenxa yezifo nezifo. Ngalesi sikhathi, amasosha omzimba asebenzisa amandla amaningi ukulwa nalesi sifo ngaphakathi, enza ukukhathala [4] .
Ngakho-ke, nalu uhlu lwezizathu ongazizwa ukhathele ngaso sonke isikhathi futhi ubukeke.
1. Ukushoda kwegazi
Esinye sezizathu ezijwayelekile zokukhathala uma uhlushwa i-anemia, okuvela ngokushoda kwamaseli abomvu egazi ahambisa umoya-mpilo ezingxenyeni ezihlukene zomzimba. Uma uzizwa ukhathele ngaso sonke isikhathi sihambisana nekhanda, ubunzima bokugxila, ukushaya kwenhliziyo okugijimayo, ubunzima bokulala, njll. [5] .
2. Izinkinga Zendlala Yendlala
Kulokhu, ukukhathala kwakho kuhambisana nezinwele ezomile nesikhumba, izipikili ezinyinyithekayo, ukukhukhumala ngaphansi kwamehlo, izwi elihoshozelayo, ukukhuphuka kwenhliziyo, ukushintsha kwemizwelo, ukucasuka, njll. indlala yegilo ifihla ama-hormone alawula imisebenzi eyinhloko yomzimba. Uma i-thyroid ingasebenzi kahle, ilahla ama-hormone akho ekulawuleni futhi ihlasele ngamazinga akho wamandla [6] .
3. Isifo sikashukela
Kanye namazinga aphansi wamandla, uma uhlala uzizwa womile, kunesidingo esivamile sokuchama, umbono ofiphele, ngokuzumayo ukuncipha komzimba , ukucasuka nentukuthelo, udinga ukuhlola amazinga eglucose egazini lakho [7] . Ukukhathala kungaba uphawu lwe isifo sikashukela , lapho ukukhubazeka komzimba kunciphisa ukukhiqizwa kwe-insulin, okuholela ezinkingeni eziningi ezingathandeki, kufaka phakathi ukukhathala, ubuthakathaka, njll.
4. Ukushoda Kovithamini B12
I-Vitamin B12 ingenye yamavithamini ayinhloko adingwa ngumzimba ukugcina amazinga aphezulu wamandla [8] . Ukushoda kwaleli vithamini emzimbeni wethu kubangela ukukhathala nokudideka kwengqondo. Ungayithatha njengezithasiselo noma uye kwimithombo yemvelo njengamaqanda, inkukhu nenhlanzi [9] .
5. Sedentary Life
Ukuphila impilo yokungasebenzi kungenye yezinto ezibangela ubuthakathaka nokukhathala. Ucwaningo luxhumanisa indlela yokuphila yokuhlala nesifo esingamahlalakhona sokukhathala (i-CFS), esibonakala ngokukhathala ngokweqile, okungachazeki nsuku zonke [10] . Ukufaka okunye esikhundleni se- indlela yokuphila yokuhlala phansi ngomuntu osebenzayo kungasiza ukunciphisa ukukhathala futhi kukhulise amazinga akho wamandla.
6. Ukungalali
Ukulala ngokwanele kubalulekile njengokudla okunomsoco uma kuziwa ekugcineni impilo enempilo. Indlela imikhuba engemihle yokuphila, ukudla okungakafiki isikhathi, kanye nokuntuleka kokuvivinya umzimba kubangela izifo eziningi, ukungalali ngokwanele kungadala ukukhathala, okuyinto eyiqiniso elaziwayo [ishumi nanye] . Abantu badinga okungenani amahora ayisithupha okulala nsuku zonke ukuze ingqondo isebenze kahle nokuthi umzimba uhlale uphilile futhi unamandla.
7. Ukudla okuthile
Njengokuthi nje ukudla kungakhuphula kanjani amazinga akho wamandla, ukudla okuthile kungakwenza ukhathele, hhayi ukulala, kepha ukhathele. Ukudla okufana ne-gluten, ubisi, amaqanda, isoya, nommbila okunye kokudla okuvamile okungakudinisa. Ukuzwela kokudla noma ukungabekezelelani kokudla kuyimbangela ejwayelekile yokukhathala kwabaningi [12] .
8. Ukucindezeleka
Inani elijwayelekile lokucindezeleka nsuku zonke akuyona into okufanele ukhathazeke ngokweqile ngayo, kepha ukucindezeleka okungapheli kukhonjisiwe ukuthi kunomthelela emazingeni akho wamandla [13] . Ngenkathi ugwema ukucindezeleka kungenzeki kwesinye isikhathi, ungasebenzisa amasu wokulawula ukucindezeleka njenge-yoga noma ukuzindla ukuze uzisize.
9. Ukucindezeleka
Uma, kanye nokwehla kwamandla, uthola kunzima ukugxilisa ingqondo nokulala, uhlala kaningi esikhathini esedlule, uzizwa ungelutho futhi ungenathemba ngaso sonke isikhathi, ungafuni ukuzihlanganisa, nokuzivalela, ungahle uphathwe ukudana . Qiniseka ukuthi uthatha usizo lodokotela bengqondo ekuqaleni noma uxoxe nothandekayo ongathululela isifuba kuye [14] .
10. Ukuntuleka Kwamanzi
Ukuhlala u-hydrated kubaluleke kakhulu empilweni yakho yonke. Ukwehla kwamanzi emzimbeni kwenzeka lapho umzimba wakho unenani lamanzi elinganele. Lokhu kungasebenzi kuholela ekuphazanyisweni kokusebenza komzimba okujwayelekile, kukushiye ukhathele kakhulu futhi ukhathele Isifo samathambo [16] 
Encwadini Yokugcina…
Uma ikhofi lingakusizi ukugcina amehlo akho evulekile, kufanele ubone udokotela ongakusiza ukubhekana nale nkinga. Kubalulekile ukuqonda ukuthi yini ebangela ukuthi ukhathale ngaso sonke isikhathi, ngakho-ke ungakuthuthukisa lokho futhi uthuthukise amazinga akho wamandla.
