Yize besisesikhathini esigcwele seholide, abaningi abakwazi ukunqamula emisebenzini nasezibophezelweni zabo, ngaleyo ndlela bakhiqize izimo zokucindezeleka nokukhathazeka. Phakathi nonyaka, sibhekene nomsebenzi omkhulu nezingcindezi ezingokomzwelo futhi lokhu kuguqulela ekubeni yempilo ebuthaka.
Uma ukukhathazeka kuqhubeka futhi kushiywe kungalashwa, kungaba yinkinga enkulu. Ngalesi sizathu, ngezansi sizokhuluma ngokudla okuzokufanela kangcono ukugwema lezi zimo zokukhathazeka. Kulula njengokungenisa lokhu kudla ekudleni kwakho kwansuku zonke.
Ezimweni eziningi, ukukhathazeka kuguquka kube yindlala, ukuminza njalo nokuthanda ukudla. Lokhu kubangelwa ukuphazamiseka kwemikhuba yokudla nokungadli kahle nsuku zonke kwamavithamini nezakhi zomzimba, i- inkomba ye-glycemic ephansi futhi umzimba wethu usicela ukudla okusheshayo namaswidi.
Ukuvimbela ukukhathazeka ekukuthatheni qaphela kokudla okulandelayo ukuze uvimbe ukucindezeleka futhi uzizwe ungcono ngawe.
- Inhlanzi. Inhlanzi igcina umfutho wegazi ozinzile, inani le-Omega 3 likhona kakhulu futhi lisiza ukulawula izifo zenhliziyo nokulawula ushukela. Ngakho-ke, ngenisa inhlanzi kanye ngesonto okungenani ngoba i-magnesium izovuselela ukuphumula futhi yehlise ukucindezeleka nokukhathazeka.
- Imikhiqizo yobisi. Ziqukethe i-tryptophan, i-amino acid evelele phakathi kokunye ngekhono layo lokudala isimo esihle nesimo sokuphumula. Kwenzeka okufanayo nangamantongomane nobhanana.
- Ama-alimondi Banokuqukethwe okuphezulu kwe-magnesium, ngaphezu kwamanye amaprotheni amaningi kanye namavithamini akhuthaza ukusebenza kahle komzimba. Ama-alimondi alungele ukulawula isifiso sokudla ngoba anamandla amakhulu okusutha.
- Ulwelwe. Yize kungavamile kakhulu ukuwadla, i-magnesium ne-tryptophan kubangela ukuthula nokuzwana emzimbeni wethu.
- Ushokoledi. Ushokoledi kufanele ube msulwa futhi ungenashukela, okumsulwa okungcono kakhulu. Kuthulisa ukukhathazeka, kwehlisa i-cortisol, i-hormone ebhekele ukukhiqiza ukucindezeleka.
- I-oatmeal. Kuningi okushiwoyo mayelana nezakhiwo zama-oats, futhi akukhona okungaphansi, kulokhu kudla okuncane okuwukuphela kwento oyothola izinzuzo. I-oatmeal inconywa ukunciphisa ukukhathazeka ngoba ikhuthaza ukusakazwa kwamahomoni antidepressant. Iqukethe i-fiber eningi ngakho isisiza ukugcina umzimba uhlanzekile futhi i-magnesium isisiza ukuba sibe namandla nenjabulo.
Amathiphu okufanele uwacabangele
- Gwema ukusetshenziswa kwekhofi okuphezulu, kungcono ukuthi esikhundleni sayo ufake ama-infusions noma amakhambi anamakha.
- Ungakhohlwa phuza amalitha amabili amanzi usuku lokuhlanza umzimba.
- Zenzele uhlelo lokudlaAkunempilo ukudla nsuku zonke ngezikhathi ezingafani.
- Ungakhohlwa ukwethula umsebenzi womzimba empilweni yakho, ezemidlalo zizoletha izinzuzo ezinkulu emzimbeni nasengqondweni yakho.
- Zama ukudla okuningi izithelo nemifino.
- Zama ukungabhemi Ngoba njengoba kwaziwa, ngaphandle kokuba umkhuba omubi, udakisa umzimba wakho kancane kancane futhi unganakile.