Ngaphakathi kwenqubo yokolwa, kokubili abesilisa nabesifazane, bangase babhekane nezinselelo eziningi, phakathi kwazo izinguquko kwezobudlelwano nomuzwa wokuhlukana okwandayo bekungokujwayelekile kakhulu. Kulesi sikhathi sokudlulela, izinguquko zomzimba zihambisana nemiphumela yezenhlalo nengqondo, okwenza abaningi bezwe bephuzi futhi behlukaniswe. Le ndatshana izohlola ngokujulile umthelela wokolwa obudlelwaneni, izizathu ezingaholela kumuzwa wokuhlukana, futhi inikeze izixazululo ezithile ukusiza abantu ukuthi bathuthukise ubudlelwano babo ngokudla okunempilo neziqu zokuxhumana.
Izinguquko kwezobudlelwano nomuzwa wokuhlukana
Izinguquko zomzimba ohambweni lokolwa, zingenza imiphumela emibi empilweni yomuntu, zishintsha isimo sezinhliziyo. Kulesi sikhathi, abesifazane babhekana nezimpawu zokolwa ezifana nokushisa, ukuguquguquka kwemizwa nokuphazamiseka kokulala, abesilisa bangase babone ukwehla kwezinga le-testosterone okukhuthaza izinguquko zemizwa nokwehla kwamandla. Lezi zici zingaba nomthelela emandleni okufakazela ubudlelwano, zinciphisa isifiso sokubamba iqhaza emisebenzini yezenhlalo, okuthatha isikhathi eside futhi kuholele emuzweni wokuhlukana.
Ngaphezu kwalokho, izinguquko empilweni, ezifana nokushiya kwabantwana, ukuchitha isikhathi esiphelele, njll., nazo zingaholela ekwehleni kwezizinda zokuxhumana, okukhona izizathu ezibaluleke kakhulu zokukhuthaza umuzwa wokuhlukana. Ngakho-ke, isinyathelo sokuqala sokuxazulula umuzwa wokuhlukana, ukuqaphela izimbangela zakhona, bese sithola izindlela ezisebenzayo zokuphendula.
Indima yokudla okunempilo
Ukudla kubalulekile ngesikhathi sokolwa. Ukudla okunempilo akugcini ngokuthuthukisa impilo yomzimba kuphela, kodwa futhi kuthuthukisa imizwa. Okokuqala, kufanele ukhethe ukudla okunoshukela omningi we-Omega-3, njengezidakamizwa zasolwandle, amakhaza nobe ama-walnuts, lokhu kudla kusiza ukwehlisa ukukhathazeka nokudangala.
Okwesibili, ukuthola ukudla okugcwele i-fiber, njengezihlahla eziphelele, imifino valamint fruit, zonke lezi zinto zisiza ekucubunguleni, futhi zingakwenza kube lula ukugcina izinga le-glucose elihle, okwandisa amazinga wamandla. Uhlelo lokudla olwakhelwe specifically ngesikhathi sokolwa lungabandakanya:
Ukudla kwesikhathi sokuphuma: I-oatmeal ene-blueberries, amakhaza, ne-almond milk, lezi zinto zikhuthaza kakhulu ukuziphatha kahle.
Ukudla kwasemini: Ukudla i-salmon efakwe ngobungcweti, i-kale salad kanye ne-qiinoa encane, lokhu kuhlinzeka ngempela imithombo ye-protein enhle, futhi kubaluleke kakhulu ukuze kube ne-fat ephelele.
Ukudla kokugcina: Khetha i-tofu efriziwe nemifino, elandelwa nokudla kwansuku zonke, lokhu kudinga kalula izidingo zokudla ezijwayelekile.
Ngokuthuthukisa izinqubo zokudla okunempilo, ungathuthukisa imizwa yakho, wandise amandla nezinga lokusebenza, konke lokhu kusiza ekwandeni kosizo lwezenhlalo.
Izindlela zokuphucula amakhono okuxhumana
Ngokuhlangabezana nokushoda kwamakhono okuxhumana, umuntu angabhalela izindlela ezithile ukuze ezithuthukise. Okokuqala, ukubamba izifundo noma ama-workshop kwezobudlelwano kungaba yisinqumo esihle. Kulolu suku, ungeze izindlela ezilula zokuxhumana, futhi ungabathola nabanye abazoba izinselelo, uhlanganise izijobelelo zomsebenzi.
Okwesibili, phushisa amakhono okulalela ngokwakho - okuxhumana, unikela ukuphothula kwemizamo yokuxhumana, ukhubazeka izinga lokuphendula, okukhuthaza ukuxhumana okukhululekile. Ngaphezu kwalokho, ukufunda amakhono wokuzibona kuyadingeka, ungabhalela izindaba ezithile zempilo yakho nezizathu, ukuze udinge izinkanyezi zokukhuluma.
Izinhlelo ezithile zokwephula umuzwa wokuhlukana
Ngokuthuthukisa amakhono okuxhumana, kufanele futhi ucabangele ukuthi ungaphula kanjani umuzwa wokuhlukana. Nansi eminye imihlahlandlela:
1. Ukufuna imicimbi yomphakathi: Ukuhlanganyela emicimbini yendawo, njengezinhlelo zokuqina, amaqembu okufunda noma imisebenzi yokuzithandela, kungakwenza ubambisene nabanye futhi wakhe abangane abasha.
2. Ukusetshenziswa kwezokuxhumana: Yize ukuxhumana ubuso nobuso kubalulekile, ukusebenzisa kahle izokuxhumana kungasiza ukugcina ubudlelwano, futhi uhlanganyele ezinkonzweni ezahlukahlukene nezezimali online, ukwandisa umgudu wokuxhumana.
3. Ukuhlanganyela njalo: Hlela imicimbi yokuhlanganyela nezihlobo nabangane, kungaba ukudla okujwayelekile noma ukuhamba, ukuze uqhubekele phambili, kulokhu kudala ukujula komndeni.
4. Ubulula bokubuka: Noma ubani obona izinzwa zokuhlanganyela, angazamukela izinkanyezi ezilungile, zone abanye abantu abavela emikhakheni ehlukene, ukwandisa umkhakha wokuxhumana.
5. Thokozisa isikhathi sokuhlala wedwa: Ukufunda ukujabulisa isikhathi sokuhlala wedwa kubalulekile, ngokufunda, ngosomlomo wezobuciko noma ukuthokozisa izindawo, ukuze ubonakale unokuzimela.
Izeluleko zeziqu nezifinyezo
Uhlolojikelele, ukolwa, nakuba kubangela izinselelo empilweni, kodwa ngokwakha imikhuba yokudla okunempilo nohlelo lokuphucula amakhono okuxhumana, ungahlinzeka ngendlela yokunciphisa umuzwa wokuhlukana, futhi uthuthukise ikhwalithi yokuphila. Kuhle ukufuna usizo lomeluleki owaziwayo noma umphakathi wezokwelapha ukuze uthole iziqondiso ezinqala nezinxephezelo.
Uhlolo lokugcina olunzima pode ukulwa nomphumela kukhuthaza ukushintsha okunomthelela ophathelene nekhwalithi yokuphila. Ngokuthuthukisa umphakathi nokuhlonza, singenza kubathintwa ukukhuthaza. Qhubeka uzama, nakanjani ngendlela etholakale ekuphileni okuhle.