Ngena kwixesha lemidlalwano, nokuba ngubabini okanye ube, njengoko iminyaka iphuculwa, izinguquko ezilodwa ziqhagala kunye nezengqondo ziyaqhakambisa, le yinto siphakathi kokuthi "ukuphola." Ukuphola akusiyo imicimbi emininzi, hayi ibhinqa kuphela, kodwa ikhethiwe kumjikelo wobomi. Iinguqu zephola azigqitywanga kuphela kwiimbaleki zempilo, kodwa zikhankanya umphakathi, utshintsho lwezicwangciso, kunye nemicimbi yokuphila ngokobuchule. Eli xesha lihlala lihambelana nokutshintsha kwemisebenzi yokhaya, utshintsho kumsebenzi, ukuphuculwa kolwazi lwezempilo, kunye nezinto eziphambili ebomini, xa ujonge im body kunye nezinguquko ezinzima ukuze uqhubeke, umthwalo obangelwa kukuphila okukhathelekileyo kunye nokuphuculwa kokuziva komntu kuchaphazelelwa yinxalenye. Nangona kunjalo, ukucinga ngendlela eya ngaphezulu, ukuphola kukhumbuza ukuthandaza ngamavumi amatsha kunye neziqhamo zomntu; ukufunda ukuviwa kunye nokungena kwiingxaki ezintsha akukhululekanga kuphela, kodwa kuza nezakhiwo ezintsha. Le ngcaciso iza kuphucula izibonelelo zokuphila umehluko phakathi kokwakhiwa kwengcinga yokuphila eyimfundo eya kuthi ibonakale izizathu zokucijela umphango kunye nokuphenya indlela yokuxhobisa abantu abaninzi abaphumelele emkhosini.
1. Uhlalutyo lweemfuno zokuphola kunye nezikhumbuzo zomntu
1. Iinguqu zehormone eziphilayo
Iphola ibonisa iinguquko ezibalulekileyo zeestrogens kunye neprogestins eziguquguqukayo, ezichaphazela indalo yeshumi, izihlandlo, ukukhupha ngaphandle, ukungcola, okanye umgama wesikhephe. Oonyana baphola xa i-testosterone iyancipha, kwaye iimpawu ziquka ukuncipha kwamandla, ukwehla komlambo, ukuxhuzula kunye nezinguquko zezenzo. Iimbaleki zempilo zicuthelela umphumo omkhulu kwiimbonakalo ezithile zomzimba (njengokhumbiza namandla) ozisa ukungaqiniseki, ukudana, okanye imizwelo eyahlukeneyo.
2. Uxanduva lomphakathi kunye nemvume
Oobabini abajolise kwixesha leminyaka bahlala babhojwe kwiinguquko zomsebenzi (njengokuhlala okanye utshintsho lomsebenzi), utshintsho kwiimbopheleleko zokhaya (njengokukhula kwezingane okanye umphandle ophuthumayo akwingxowa). Abanye bakhetha ukuya phambili baphilisa imida yeendlela ezahlukeneyo zomzimba. Le mivuzo ibhekisa kumsebenzi ophucukayo omncinci, ebangela ukuphathwa kwanje ukuphathwa kwangaphaya kunye nokungabinatyala.
3. Ukuphila kakuhle kunye nokwazisa
Ukuphila ingqophe kwiindawo ezintsha, umvuzo wezeMpilo uvuliwe, kodwa ugqithiswa kumphanto. Xa kunzima ngokuphila, umgama uthathwa njengemijelo emikhulu, okanye ama-geli namathuba ezinyo ezenza kube nzima ukufumana ukunceda, kwaye umda uyahlala.
4. Iintshuxheli ezidabukileyo
Ubuciko budibanisa imimoya nezinto ezikhoyo, imilebe yethu ayithandiwe ukuxhathiswa, ubuthathaka budala kwiimvakalelo. Xa abantu behluleka ukuba baphendule kwiinguquko ezikhawulezileyo, kulula phantse ukungena kwiingxaki zendlela yokuphila, ezibonisa ukuphola.
2. Ukuzikhusela kunye nemigaqo yokunciphisa umphakathi
1. Ukukhulisa imikhwa emihle
Ukuphila ipezi enokusebenza (njengokulala, ukudla), ukutya kakuhle, kunye nokuzivocavoca shakazonenye, ubomi buya kuba phambili. Ukwenza loku ngokufikelela iintsuku ezili-3-5, ixesha elichasisa imivuzo kunye nemvume yokuzilungiselela. Le misebenzi ayitshintshi umphakathi kuphela, kodwa ibonelela kwiimbopheleleko zomphakathi.
2. Ukuphuhlisa "imihla yokuphola"
Ngenyanga, nabani na uthatha imizuzu engama-5-10 ubhalisele ukukhumbula umvuzo wempilo ngezixhaso zempilo. Le ndlela iyakunceda ukufunda iziphumo zezokuthandaza kunye nezikhumbuzo, iphinde ibelishe xa ufundisa ngomphumlwana.
3. Funda ukufunda imizimpamo kunye neemvume
Ziquka ukukhuthazela komphakathi imihla emininzi imizuzu eyi-10-20, yiza ngempumelelo, ukujolisa kwelanga, kunye nokukhumbula iindidi. Ngoku ucinga ngokuqhelekileyo nosezolo, usinika iinyanga ezizele iinzima zethu ukuhlaziywa kwebhunga.
4. Ukusetyenziswa kwezokuphilisa iSandi
Ngokweendaba, i-music therapy inika imiphumo emihle, njengoko iiodda 40Hz-528Hz, ichaphazela imizwelo, i-activation, kunye neengxaki ngenxa yemigano. Ke, ukuxhupa imvelo (njengemizimbye, umoya, umtshato, okanye iindidi), umculo omninzi, okanye umculo wezizathu, ibacolula imizuzu engama-20-30, imihla emi-3-5, ihamba ngemphumi.
3. Phanda izinto ezintsha kunye nezikhumbuzo ezahlukeneyo
1. Funda iimpani, uphinde ubonise ezinye iishishini
Eminyakeni yokuphumelela, ngumlinge ophakathi kwemiyalelo eyimfundo. Injongo yokuphindisela, iyaqhubeka nedd iindawo, iphalle kwivalela. Kukhona iinguquko eziqhelekileyo zokuqonda, ucinga ngowayesebenzisile nje, ukuze uthole imiphumo emihle.
2. Qhagamshela nabanye kunye nezikhumbuzo zomphakathi
Ukwenzela abaninzi, uvumele umphakathi ubhale izikhumbuzo, begona umfuziselwa, babelane ngezinto ezahlukeneyo eziphathekayo. Igqibezela i-hood yama-NZ, uphucula isandla, ugxile emaqondiseni.
3. Hulisa emsebenzini womphakathi
Ngenxa yokuthatha izifundo, ukwenziwa komphakathi, uphume emntwaneni, yele kwiincwadi, ukunceda kubantu abazithembayo, kwaye uxelele umNdidzi. Ekubhaleni, ekwenziweni, ushuqa ube namahluko, ngoko ke khumbula ukhumbule.
4. Iingcebiso ezithile malunga neenkwenkwezi kunye nabakhenkethi
Abafazi
- Ukuzisa: Iphasezi ngeendlela zeemphanga eziyingozi, umngcipheko wempilo kunye nezitokhwe. Uqwalasela ukudla uthando, yaza imihla phezulu, ukugwema umphunga, uthando ukuninzi ngexesha lokudliwayo.
- Uxhaso lwengqondo: Phakathi kokuphuma, ukhumbula umhlaba onamafani, over omthenya.
Amadoda
- Ukuhlola: Kukho umphakathi, uphume njengobuninzi, kwaye uqwalasele ii-shadow (njengama-dumbbells, umphaka), unguwaba.
- Ukuthandaza: Ukuba unokuxhomekeka, zurück okanye isigidi, uxhaso lokubuyisela umnganweni.
- Ngu-nyana: Iimeko ezinemvume ezifana ngerolwimi, isiXhosa, okanye izisombululo ezithile.
5. Izibuko zeNtlalo zikaPhuma kunye neengxolwakho zeempilo
Ibali likhankanya ukuba iziphumo ezisemthethweni, ioting, ukulawula ezikhokelela ekuphileni koobani, ziyichaphazela ukunciphisa impilo. Zicetyiswa ukuba zikwazi ukuthatha amathuba anobuphumezi, iiseli zeefungi, i-Omega-3s (iiyogurt, umphumeli), elikhulu Umphumo.
Kwangaxeshanye, i-aromatherapy iyasebenza efumaneka. Ukuthandaza kumyinge wempilo, yeemiphefumlo, umoya, ngokukhumbula umhlaba omncinci, ukujolisa izinzwa.
6. Ukunyamezela ngezikhumbuzo ezibiza
Ukuba ungaziziphenduli, sishicileya ukuba ukhulise umphongo, holisa umnyango. Kusetyenziswa uxhaso lwezempilo ezithile, ukutstill nakwayo, umgama wokuphola. Oobabini bezezi kuncipha phantsi kokuphosa, banokuhamba kunaledi umphulo.
Umsebenzi:
Uthumo unkilwa kumaxesha alungileyo phantsi, ziphumeza ichisha kwixesha, ziqwalasela umhlaba.
7. Ukuphela kokudinga ngakumbi
1. Ukuchaza ubuchule
Ngenxa yochwethezo lwezingxaki ezinjalo, uthenjwa ukusebenzisa imizuzu eyi-15-30, ubhalwe kwikhalenda, utyikitye izimvo, udlalela amandla, ibalulwa.
2. Ukumisela "okhwayo" kunye "nokuhamba"
Ziphendulela законом ukuba wongxowa zingacacile. Ziphosa ngendlela yokutshintsha, ziqhelekile.
3. Phosa phezu kweGROW
- Ukuphendula: Yambhenela impumelelo ngamajelo.
- Ivaway: Uhlulwe ubudala, uzithathe.
- Uhluleka: Ujolise kumjelo omininzi.
- Ungqina: Lungisa amaziko, uhamba imibulele.
4. Yendinise impumelelo
Ukwenziwa komhlaba, kuphumeza impumelelo.
8. Iinjongo: Ubulula ubomi bezokuphila, ukumbuyisa ibhasi
Ukuphola kumjikelo wezinye, ayisiyo kuphela ukwahlukana nokuqonda kodwa ikukuphumelela, ukufezekisa imali eyogaya yokuphila, kunye nezibuko. Noma unokubona imfuno kunye, ukunceda ukugxininisa, ukucophelela kwixesha elikhuthaza umzi. Okwangoku umzamo ophumile, uyilo olusemthethweni, nesimo esiyinyani, unokugxila ekuphenduleni. Yenza sikhumbule izikhumbuzo, uqhubeka nohambo lwezindleko.