Ukuya emhlanganweni wesigodi, isenzakalo sezentengiselwano, noma isenzakalo esikhulu kungaba okunye kokuhlangenwe nakho okujabulisayo kakhulu ngonyaka wakho wemisebenzi. Ithuba lokuxhumana nobuso obusha, ukuhlangana nontanga, nokuthola imikhiqizo nezinkonzo ezingaguqula umsebenzi wakho — kuyindlela eyingqayizivele. Nokho, zona kanye izinto ezenza imihlangano ibe nenani elikhulu kangaka — amahora amade, isimiso esigcwele, umsindo okhanyayo, umsindo ongapheli, nokuhlehla kwezingxoxo nontanga — zenza futhi zishintshe umzimba nengqondo yakho. Ngaphandle kwesu langempela, injabulo yasekuseni ingaba yindawo epholile yantambama, ingqondo yenkungu ngedili, nokukhathala okuphelele ngosuku oluvundlile. Ukuhlala uqinile nje ngokwenzeka phakathi kwesenzakalo; kungokushesha nje, kungenza ukuba uhlale ufundele, futhi ufunde lokho okugcina isayensi, futhi ugcine ukugcuphe.

Isayensi Ebangela Ukukhathala Komhlangano

Ukukhathala emhlanganweni akuvamile ukuba inkinga eyodwa. Kuyinhlanganisela yokuphazamiseka komzimba, ukunqwabelana kobuchopho, kanye nezinto ezicindezela indawo ezungezile ezibangela ukucindezeleka phakathi nosuku. Ukuqonda izinqubo kukusiza ukuba usebenzise izinga elifanele ngesikhathi esifanele.

Ukuphola Okungokomzimba: Akuyona Izinyawo Ezikhathele

Ima ezitezi zombukiso kakhonkolo amahora amaningi, ihamba phakathi kwamagumbi engqungquthela, futhi iphethe isikhwama sehlombe esigcwele izincwajana kanye nemishini kulula. Imisipha yakho inqwabelana imicrovrastauma, futhi isimiso semithambo yenhliziyo yakho isebenza kanzima ukuze igcine umile futhi ihamba. Umphumela uba ukuncipha okuqhubekayo kwamandla angokomzimba abonakala njengemilenze enyakazayo, iqolo eliqinile, nokuqina okuvamile okukwenza ufune ukuhlala — futhi uma ekugcineni uhlala phansi. Lokhu kukhathala kubangelwa ukuma okubi lapho ubuka amapulangwe amabhuloji amancane noma ukukhathala ezihlalweni. Ngaphezu kwalokho, lapho umzimba wakho ukhathele, uthola izimpawu zokulala kwakho kwengqondo yakho, ukudonsa kahle.

Ukukhathala Ngokweqile: Ukukhathala Kwesinqumo Nokweqisa Kwemizwa

Ukukhathala kokujezisa kungase kungabonakali ngisho nangokwengeziwe kunendlela okusebenza ngayo. Emhlanganweni, wenza amakhulu ama-microbillar: Yiziphi izikhawu okufanele ngiye kuzo? Ngiyama kulelidokodo noma elilandelayo? Ngithini kulomuntu ongase abe nekhono lokulawula? Ngikuhlela kanjani konke lokhu kwaziswa okusha? Okukhethayo kukhipha umgoqo wamandla angokwengqondo aphelele — isazi sengqondo sibiza ukukhathala. Phakathi nophakathi kuka-61, ikhono lakho lokuhlola izindlela zokuzilawula, ukubonisa ukulawula, futhi uthathe okusha okusha. Okwamanje, ukufutha kwemizwa kwemibhoshozo yeLED, izingxoxo eziphindiwe phansi, nemibhobhobho ephayo inganqoba izimiso zobuchopho bakho zokuhlunga, okuholela ekuphumeni ekhoneni komsindo. Lokhu akusona isimo sobulongweni; isayensi yesayensi yesayensi yemizwa.

Indima Yokungadli Nhlobo

Izikhungo zemihlangano ngokuvamile ziyizindawo ezilawulwa isimo sezulu ezomisa umoya, zibangela ukuphelelwa umswakama ngesikhumba nangokuphefumula. Abaningi abakhona banciphisa nokudla uketshezi ukuze banciphise izikhawu zasendlini yokugeza, benze isiphepho esiphelele sokuphelelwa amanzi emzimbeni. Ngisho nokwehla kwamanzi emzimbeni kungaphazamisa ukusebenza kwengqondo, kunciphise inkumbulo emfushane, futhi kwandise imizwa yokukhathala, ngokokucwaninga [FLD:0] Inhliziyo yesizwe, iLung, ne-Blood Institute . Ngesikhathi esifanayo, i-dooced diovary — ngokuvamile i-shugartry, i-scricket, nespectedssssssss of caffeif — i-caffeine — i-oval shualld nes olseased wind, i-alltiose, i-allse, i-alllective with, i-af.

Ukulungiselela Ukuqeda Izinkinga Ngaphambi Kwesikhathi Esidlule: Ukuzilungiselela Ukuphumelela

Ukuthatha ibheji lakho kancane ngenhloso ngemva kwale nkathi kungakuthuthukisa kakhulu ukuqina kwakho.

Ukulala Okunezimiso Ezifanele Nezinsuku Zokuphumula

Ukungalali akuyona inganekwane, kodwa izinto eziguquguqukayo zingaphezu kobusuku obubodwa. Esontweni langaphambi komhlangano, hlela ukulala ngokwaneleyo amahora angu-7-9 ubusuku ngabunye. Ukumisa isimiso sokulala esipholile: ukufiphaza izibani, ugweme amascreens 60 wamathuba amafushane okulala, futhi ucabange ngokuzindla okufushane komzimba. Sleep Foundation [[[FLLD:1] iphawula ukuthi ngisho nokuvivinya umzimba okusesilinganisweni kwansuku zonke kungathuthukisa izinga lokulala, ngakho ukuhamba okufushane njalo kusihlwa kukusiza ukuba uzume ngokushesha. Ukufika edolobheni elikume khona ekuseni kakhulu uma kungenzeka, kuvumela umzimba wakho ujwayele isikhathi esisha nomatila ngaphandle kokukuphola ngokushesha.

Ukupakisha I - hypernio à percentage Kit

Okuletha emhlanganweni kungaba yisivikelo sokuqala. Isikhwama esinamasakazekile asihlanganisi amakhadi ebhizinisi nencwadi kuphela kodwa nezinto ezikhethelwe ukukusekela ngamabomu. Cabangela lokhu:

  • [A ukulingana okukhulu cishe okungagcwaliswa ibhodlela lamanzi: Khetha eligcina amanzi emakhazeni amahora amaningi futhi elinomlomo owenethezekile wokukhuthaza ukubhoboza njalo.
  • [[[NTL:0] Amaphakethe ama-intriennenti: amaphakethe amancane ama-almondi, ama-walnut, izithelo ezomisiweyo ezingenashukela, noma ama-scringer aphelele.
  • [ral rehydral sachets noma izibhebhe ze-electrolyte: Angaguqula amanzi angenalutho abe yisithako esiphumelela kakhulu, ikakhulukazi uma uhamba kakhulu noma indawo eyomile kakhulu.
  • izicathulo ezimpumuzayo, ezisekelayo: izicathulo zakho ezikhethayo zithinta ngokuqondile imuva nokukhathala kwemilenze. Ihluma ezicathulweni ezintsha emasontweni ambalwa ngaphambi kwesenzakalo; amabhamuza ngosuku umuntu angawenza wonke amanyathelo alandelayo abe usizi.
  • A ucingo oluphathekayo olukhokhelwayo nentambo: Ucingo olufile lunezela ukucindezeleka futhi lukuvimbele ekungeneni esimisweni sakho, amabalazwe, noma izinhlelo zokuphumula.
  • Noisegradancebuds noma iziplugi zezindlebe: Lokhu kungadala igwebu lokuthula phakathi nekhefu, okunciphisa ukugcwala kwezinzwa.

Ukuzibekela Imigomo Elinganiselwe

Ukuhlangana ngokungenanjongo kuyakhandla. Ngaphambi kwesenzakalo, hlola amaphuzu, qokomisa izingxenye ezintathu kuya kwezinhlanu eziyinhloko ezihambisana nezisulu zakho zokufunda, futhi phawula amadokodo okudingeka uwavakashele ngempela. Bhala phansi umgomo womuntu siqu usuku ngalunye, njengokuhlangana nabantu ababili abasha endaweni yakho noma ukuqoqa izinto ezintathu ezisebenzayo. Lokhu kunciphisa ukukhathala kwesinqumo ngohlu lwezingxenye ezintathu ngoba usebenza ohlwini lwezisekelo ezingaphambili, ungahloli njalo ukukhetha. Ukulayida i-program nezinkanyezi ozithandayo; izinhlelo eziningi zikwenza ungakwazi ukuhlanganisa nekhalenda yakho ukuze ungachithi amandla engqondo yakho ekuhambeleni.

Imishini Yokulondoloza Amandla Esilinganiso Samandla E - protein hẽural Xana Ingosi?

Lapho ususesitezini somhlangano, ukulungisa okuncane kungasho umehluko phakathi kokushayeka ngehora lesibili ntambama nokuhlala ucophelela ekwamukeleni izivakashi kusihlwa. Lamacebo alandelayo awusizo, angathatha isinyathelo ngokushesha, futhi asekelwe isayensi eyisisekelo yezifo zomuntu.

Izimbobo Zamanzi Ezisebenzayo

Amanzi okuphuza abonakala esobala, kodwa ukubulala ngokuvamile kuyahluleka. Qala usuku lwakho ngengilazi egcwele engu-1693 yamanzi ngaphambi kwekhofi noma ukudla kwasekuseni. Beka i-ambre e-smatch yakho noma ucingo ukukukhumbuza ukuba uphuze njalo emizuzwini engu-30-45. Uma amanzi angenalutho azwakala eyisicefe, nezela isicezu sikalamula noma i-cucumber — okunambisela ngokwaneleyo ukukhuthaza ukuphuza ngaphandle kokufinyelela iziphuzo ezinoshukela.

Ukudla Okuhlakaniphile Ukuze Uqaphe Ngokuqinile

Izinkantolo zokudla ezisemhlanganweni zigcwele izindlela ezihehayo kodwa ezingakhi. Uma kungenzeka, khetha ukudla okuneprotheni elingenamsoco, imifino, kanye namacarbohydrate ayinkimbinkimbi — isaladi yenkukhu enobuthi elixutshiwe nequinoa, noma i-gradin eboshelwe nge-turkey nevocapeany. Lokhu kudla kukhipha amandla kancane, kuqinise ushukela egazini lakho amahora amaningi. Uma kumelwe ube neprotheni elinamadlana, ligayine neprotheni (instimula kashizi noma iqanda eliqinile) ukuze unciphise isikhonkwana se - insulin. Gwema ugibe yokudla i - inkovu neyaluya; isisu esigcwele sigeleza kancane kancane igazi lakho, ukudla okuncane kakhulu phakathi nosuku.

Ukuhamba Nemicro 93

Kulula ukuma amahora amaningi — uma umi esiteji, uhleli esiqeshini, noma ucela ukudla. Ukuhamba kuyiwashi elingokwemvelo le-alamu. Beka isikhathi esisocingo lwakho ukuba ume unwebe njalo imizuzu engu-50. Okungcono nakakhulu, ukunyakaza ungene esimisweni sakho: ukuba khona ngamabomu esiqedisweni esimelene nesimiso sehholo ukuze uthole ukuthi uphoqelelwe ukuhamba, usebenzise izitebhisi kunokuba usebenzise i-ascator, futhi, phakathi nokwehla, wehle, wehle, wehle uphumele ngaphandle kwesakhiwo ukuze uthole umoya ohlanzekile nokukhanya okungokwemvelo. Ukuchachachaya kwelanga phakathi nosuku kusiza ukuba ulawule umsindo wakho wokushaya kwe-Dadiant, ukuphazimaza. Uma ungathola ikhone elithulile le hlo, amaglonsi, amahlombe, amahlombe, nokubhozo, ukuvutha komzimba, nokubhonga komsindo.

Ukuphatha Isimiso: Ubuciko Bokwenqaba

Isimiso esinesici esihlasimulisayo asihlabi muntu — ngaphandle kokukhathala okulandelayo. Nganoma isiphi isikhawu samahora amabili, hlela okungenani isikhawu esingu-20 triminute. Sebenzisa leso sikhathi ukususa ukucindezela: ukuhlala endaweni yokuzingela, ukubukeza amaphuzu, noma ukumane uvale amehlo akho. Uma isimiso sivele singasebenzi kakhulu kunalokho obekulindele, zivumele ukuba uphume uthule. I-FHO — ukwesaba ukuphunyuka — uxosha abantu abaningi ukuba baphume, kodwa iqiniso liwukuthi ubuchopho buthintana kakhulu nezikhawu ezintathu zezinga ezintathu eziphambili kunezinto ubuchopho obuthobile obuzenzayo kubantu abayisithupha abanezinhliziyo ezisuka kweziyisithupha. Vimbayo uma kunokwenzeka.

I - post Ne - ergonomics Ezweni

Ukukhathala kuvame ukuqala entanyeni nasemahlombe. Ukukhathala ngentambo noma ukuncika emisipha yengxoxo ebangela ukuqaqamba kwekhanda, okubangela ukukhathala nokukhathala, ukukhathala. Gcina amahlombe akho ehlehle futhi intamo yakho iqonde phezulu noma nini lapho uqaphela ukuqubuka. Uma uphatha isikhwama, shintsha amahlombe noma usebenzisa i-screenshot ye-screen esakaza ubunzima. Labo abenza i-scrack āble āng betafula noma i-lapt, bheka itafula eliphezulu le-66 noma i-fing; isenzo sokuma lapho ubhala uthinta imisipha ephakathi yemisipha nokuma okuthuthukisa isimo. Ngishosemncane i-athomicromic eqinile ingagcina ukukhanyaza kweqhwa.

Izindlela Zokuvimbela Ingqondo Nemizwelo

Ukuqapha amathuluzi ambalwa angokwengqondo kungakusiza ukuba ubhekane nezimo eziphakeme nokwehla kwenhliziyo zomhlangano.

Ukucabangela Nokubuyisana Ngokushesha

Uma uqaphela ingqondo yakho izulazula noma ukubekezela kwakho kunciphe, thatha i-cortisol yesend. Thola isihlalo noma i-alcove ethulile, vala amehlo akho, ugxile ekuphefumuleni kwakho. Gqubele kancane kancane uma ubala izinombolo ezine, bamba kane, futhi ukhiphe izikhawu eziyisithupha. Lokhu kushukumisa isimiso solwelwesi mizwelo esinesigqi esinamandla, ukuhlisa izinga le-cortisol nesibindi. Ngisho nomzuzu owodwa wokuphefumula ngenhloso ungasusa inkungu yengqondo futhi ulungise umuzwa wokuzola. Ngaphakathi kosuku, le micronenkela iyanqwabela, ukwakha isisekelo sokuzola okukwenza uzizwe ucindezeleke kakhulu njengokungahambi kahle kwesimiso noma ukunyakaza. I-pase. I-plue ekhululekile enjenge [FLD [F] [FFFF] [1]

Amandla Okusebenzelana Nezenhlalo: Ukuxhumana Ngaphandle Kokuwola

Kunothi, ukunqwabelana okungapheli kwenkulumo encane kungakhandla kakhulu kunanoma yimuphi umsebenzi ongokomzimba; ngisho nabahlali bangase bathole amabhethri abo okuhlalisana nawo esephelile ngasekupheleni kwemini. Lawula amandla akho okuhlalisana nabantu ngokuhlela izingxoxo ezimfushane zekhofi kunokuhlela izingxoxo ezimfushane zekhofi ezithatha i-30986second joints. Ukuxhumana okuqinile kuyinto ekhumbulekayo futhi okukhathaza kakhulu kunokuklebesa kakhulu kunawo wonke umsebenzi wokunyakaza ngezandla. Uma uzizwa ukhungathekiswe amandla, kuyamukeleka ngokuphelele ukuthatha isikhashana, ukuphindela engxenyeni enokuthula, futhi uma usukulungele ukuthatha isikhathi esincane. Ungabambana imibuzo embalwa enengqondo ngaphambi kwesikhathi, eyenza izingxoxo zibe nokwenza ukuba kube nesandla esiqinile. Khumbula, ingxoxo eqotho nabantu ababili iyokwenza umsebenzi wakho usebenze kangcono kunokuba uthululeke ngokushesha.

Ukululama Kwangemva Kokuhlinzwa: Ukugwema Ukushaqeka

Indlela ophetha ngayo umhlangano ngamunye inikeza ikusasa — futhi ihlele ukuphila kwakho okuvamile.inqubo yokuphola evimbela ingozi esabekayo yangemva kuka - 145event ekwenza ulwe namakhaza noma uhlale esifubeni isonto lonke.

Imikhuba Yosuku Esheshayo Ngemva Konyaka

Ngemva kokusuka esitezini somhlangano, yenqaba isifiso sokuphahlazeka ngokushesha egumbini lakho lasehhotela. I-10foominite ehamba ngemuva kwepaki eliseduze noma emigwaqweni yasedolobheni isiza ekushintsheni umzimba wakho ususe indlela yokunyakazisa imithambo ephakeme ukuze uphumule lapho ukhipha ukungcola okubangelwa yimisipha yakho. Umdwebi, shintsha ube yizingubo eziphucukile, bese uchitha imizuzu emihlanu kuya kweyishumi uvala isihluthulelo sosuku nokuthatha isinyathelo. Lokhu “kulahla izintambo” kunciphisa ingqondo yakho, ukunciphisa ukubola okungaphazamisa ukulala kwakho. Uma uhlela ukuya emicimbini yezokuxhumana kusihlwa, unciphise utshwala uphuzo kanye nokuphuza amanzi amaningi. Utshwala buphazamisa ukulala, ngakho ungazizwa uphuthe ukulala, nakuba uzizwa ulele, kamuva, ukuphuzwa ungakwazi ukuphuzisa ukuphuzisa isakhiwo sakho.

Ukuphathwa Kwamandla E - Longgrad

Omunye umhlangano awudingi ukukusula izinsuku eziningi. Ngemva kokubuyela ekhaya, londoloza imikhuba yokuthola amanzi kanye nokudla owakwenza esimweni okungenani amahora angu-48. Lokhu kusiza ukululama kwesimiso somzimba futhi kugcine isimiso sokuzivikela somzimba wakho siqinile. Hlela umsebenzi olulula ngosuku ngemva komhlangano — cabanga ngemisebenzi yokuphatha kunokuba uhlele imihlangano — ngakho ungaqala ngaphandle kokusunduza isimiso esisele sentela. Lala isikhathi esingaphezu kwesivamile futhi ucabangele isihlwaya esifushane santambama (imizuzu engu-20 noma ngaphansi) uma umzimba wakho ufisa. Qaphela ukuthi umhlangano ukhathele, uma uphethwe kahle, ungaholela ekugxileni futhi uvule imiqondo emisha lapho usululeme.

Ukusebenzisa Yonke Imihlangano Kazwelonke Ngokunenzuzo

Ukukhathala akulona uphawu lobuthakathaka obuqinisekile endaweni ezungezile ezungezile. Ngokuqonda impande yakho yesayensi yokusebenza kwengqondo nokusebenza kwengqondo, uzuza amandla okungenela ngokushesha nangokungaguquguquki. Isihluthulelo sisekulungiseleleni, ukukhetha okuhle phakathi nesenzakalo, futhi ululame kamuva. Ukufaka iqoqo eliqinile nokubeka isimiso sokuqapha ukuze uvikele amandla akho ezenhlalo nokuthatha izimpawu eziqinile, ukuthatha isinyathelo ngasinye kusebenza ndawonye ukuze usekele amandla akho phakathi nezinsuku ezinde. Umgomo oyinhloko awukona nje ukusinda eqenjini kodwa uphumelele phakathi kwalo — ukwakha ulwazi, ubuhlobo, nomfutho ohamba phambili ngemva kokugcwala kwezindawo. Ukulalela, ukuhlonipha, ukuhlobisa, nokuzihlobisa ngobufakazi obulula obungasho ukuthi umzila womhlangano.