Ukungabikho kokukhanya, ukubanda, ukudinwa kunye nokuziphatha okuphantsi ziimpawu zento esinokuyibiza ngokuba yiyo Ukudakumba kwamaxesha, isifo esichaphazela i-3 ukuya kwi-5% yabemi be-hemisphere esemantla njengekwindla. Makhe sibone ezinye iingcebiso kunye nezisombululo zokuphepha.
Dlala imidlalo ngaphandle
Iqinisekisiwe ngokwenzululwazi, Umsebenzi ifiziksi iluncedo ngokuchasene nokudakumba kunye neempawu zayo. Kukwalungele ukulala okungcono, kunceda ukulawula imeko kunye nokukhuseleka komzimba. Iiseshoni zemidlalo ezi-3 ngeveki, ubuncinci imizuzu engama-30 ngosuku nangaphandle ukuze uziveze lungile eLuzi ncedisa ukulwa neeblues zasebusika. Ukuhamba, ukuhamba ngebhayisikile kunye nokubaleka kuyacetyiswa kakhulu. Unokuyonwabela imidlalo yasebusika enje ngokuskiya, ukutyibilika emkhenkceni okanye ukuhamba eNordic.
Unyango olukhanyayo
Olunye uphononongo luthi oku kukhanya akungenisi kwaye kungenayo ityhefu, kunciphisa uxinzelelo lwamaxesha angaphezulu kwama-50%. Zininzi izibane ezikhanyayo, kunye nobunzulu obukufuphi nokukhanya kwendalo, ziyathengiswa namhlanje. Unyango oluvela koku kukhanya kumhlophe okuqinileyo ngaphandle imitha I-UVA y imitha UVB ubuncinci iiveki ze-6 ibonelela ngeziphumo ezilungileyo kwaye iphucula kakhulu imeko.
Cinga ngezityalo
Ezinye izityalo ziqulathe melatonin y serotonin, ezidlala indima kulawulo lweemood. Ezi zityalo ngokwemveli zisetyenziselwa ukunyanga uxinzelelo. Ifumaneka ngokufakwa, kwioyile okanye ngohlobo lwee-capsules, kufuneka zithathwe kunyango lweeveki ezi-6 ubuncinci.
Konwabele ilanga kwasekuseni
Ukubona ukukhanya kwelanga xa kuvuka kusebenze ukugcinwa kwemfihlo cortisol, ihomoni elawula imetabolism kwaye inceda ukungqamanisa imini nobusuku. Ukuvula iifestile kunye namakhethini ukuze ukukhanya kungene kwigumbi ukuya kuthi ga kusasa, ngumkhwa olungileyo. Iindonga ezinombala omdaka kunye nezibuko ziyakugxininisa oku isiphumo eqaqambileyo. I-simulator yokusa ekhupha ukukhanya okuthambileyo kunye nokuhamba kancinci kude kube kuvusa kuvumela ukonyusa i-cortisol yovuko lwendalo kunye nokuqina ngakumbi.
Yitya iziqhamo, imifuno, intlanzi kunye netshokholethi emnyama
Isityebi kwi-omega 3 kunye ivithamini D, Intlanzi sisixhobo esihle sokudakumba kumaxesha onyaka kwaye idlala indima engathethekiyo kulawulo lweemood. Ukwenza ukuzaliswa kwe-magnesium kunye nokulwa nokudinwa okanye uxinzelelo, ii-walnuts, ii-hazelnuts kunye tshokoleji abamnyama zinefuthe elihle. Okokugqibela, iivithamini kwiziqhamo kunye nemifuno eluhlaza ziyanceda ukugcina impilo kunye nokugcina ithoni ebalulekileyo kuyo yonke ebusika.