Ezweni lanamuhla elisheshayo, abantu abaningi bakuthola kunzima ukulawula ukucindezeleka nokulala kahle ebusuku. Ngenxa yezidingo zomsebenzi, umndeni, neminye imithwalo yemfanelo, abantu abaningi bazithola becindezelekile futhi bekhathele. Ukwengeza, ukucindezeleka nokulala kuxhumene eduze, futhi kunobufakazi obuhle bokuthi ukucindezeleka okungapheli kungaba nomthelela omubi kwikhwalithi yokulala nobude besikhathi. Lapho umzimba ucindezelekile, ukhipha i-cortisol, i-hormone ephazamisa umjikelezo womzimba wokulala ongokwemvelo. Lokhu kungaholela ebunzimeni bokuwela, ukuhlala ulele, nokulala okubuyisela, kuqhubekisele phambili imizwa yokucindezeleka nokukhathazeka. Ngakho-ke, ukuthola izindlela zokulawula ingcindezi nokukhuthaza ukulala okungcono kubalulekile empilweni yonke.
Kungani abantu abaningi becindezelekile? Lona ngumbuzo abaningi esizibuza wona nsuku zonke. Ukucindezeleka sekuyingxenye evamile yokuphila kwanamuhla, futhi akekho obonakala engagonyiwe. Kodwa kungani lokhu kunjalo? Kunezici ezimbalwa ezingasenza sizizwe sicindezelekile, futhi ukuqonda lezi zici kungasisiza ukuthi silawule kangcono futhi siphendule le nkinga evamile.
Ukushesha kwempilo yesimanje kungesinye sezizathu eziyinhloko ezenza abantu bazizwe becindezelekile. Siphila emhlabeni oguquguqukayo lapho kungaba nzima khona ukuhambisana nezidingo zomsebenzi, umndeni kanye nempilo yomphakathi. Sigcwele ulwazi nobuchwepheshe futhi kuzwakala sengathi asikho isikhathi esanele sokwenza yonke into. Lokhu kucindezeleka okuqhubekayo kungaholela emizweni yokucindezeleka nokukhathazeka.
Okunye okunomthelela omkhulu ekucindezelekeni wukukhathazeka ngokwezimali. Imali iwumthombo ovamile wokucindezeleka kubantu abaningi ngoba ithinta izici eziningi zokuphila kwethu. Kusukela ekukhokheni izikweletu kuya ekulondolozeni umhlalaphansi, izinkinga zezimali zingakhula zibe zimbi kakhulu futhi zidale ukukhathazeka okukhulu. Ukwengeza, ingcindezi yokuphumelela futhi uzuze emsebenzini wakho ingaholela ekucindezelekeni. Abaningi bethu bazizwa benesidingo sokuhlala benza konke okusemandleni ethu, okungaba umthombo wokucindezeleka okukhulu.
Ubudlelwano bungomunye umthombo ovamile wokucindezeleka kubantu abaningi. Noma ngabe ukungqubuzana komndeni, izinkinga nozakwethu, noma ukuzizwa unesizungu futhi unesizungu, ubudlelwano bethu bungaba nomthelela omkhulu emazingeni ethu okucindezeleka. Lokhu kuyiqiniso ikakhulukazi eminyakeni yezokuxhumana, lapho ukuqhathanisa nokuncintisana kuvame ukuholela emizweni yokungafaneleki nokucindezeleka.
Ukwengeza, izingcindezi zethu zangaphakathi nalokho esikulindele kungase kube nengxenye emizweni yokucindezeleka. Abaningi bethu banezindinganiso eziphakeme kithi, futhi lapho sizizwa sengathi siyahluleka, kungaholela emizweni yokucindezeleka nokunganeliseki. Ukufuna ukuphelela, isidingo esiqhubekayo sokuvunyelwa, kanye nokuntuleka kokuzinakekela konke kunomthelela emazingeni ethu okucindezeleka.
●Izimpawu ezingokomzimba: Uma amazinga okucindezeleka ephezulu, umzimba uvame ukuba nezimpawu ezingokomzimba ezisukela komnene kuye ezinzima. Lokhu kungase kuhlanganise ubuhlungu bekhanda, ukungezwani kwemisipha, izinkinga zesisu, ukukhathala kanye nokushintsha kwesifiso sokudla. Ukwengeza, izinga lokushaya kwenhliziyo elikhuphukayo nobunzima bokulala kuyizimpawu ezivamile ezingokomzimba zokucindezeleka.
●Izimpawu ezingokomzwelo: Ukucindezeleka kungase futhi kube nomthelela omkhulu empilweni yomzwelo. Abantu ababhekene namazinga aphezulu okucindezeleka bangase babe nokucasuka okukhulu, ukushintshashintsha kwemizwelo, kanye nemizwa yokukhungatheka noma yokungabi nakuzisiza. Ukukhathazeka nokucindezeleka nakho kuhlobene eduze namazinga aphezulu okucindezeleka.
●Izimpawu zengqondo: Ukucindezeleka kungaphazamisa ukusebenza kwengqondo, kwenze kube nzima ukugxilisa ingqondo, ukwenza izinqumo, nokuxazulula izinkinga. Ukwengeza, abantu bangase babe nokudideka, izinkinga zenkumbulo, nokungakwazi ukugxila emisebenzini. Lezi zimpawu zingaba nomthelela omkhulu ekusebenzeni komsebenzi kanye nobudlelwane, okugqamisa ukubaluleka kokubhekana nobunzima bengqondo obuhlobene nokucindezeleka ngokusebenzisa imikhuba yokucabangela kanye namasu okunciphisa ukucindezeleka.
●Izimpawu zokuziphatha: Ukucindezeleka kungabonakala nasekuziphatheni kwethu, kubangele izinguquko endleleni esisebenzelana ngayo nabanye kanye nokwenza imisebenzi yansuku zonke. Isibonelo, abanye abantu bangase bahoxe ekuxhumaneni nomphakathi, kuyilapho abanye bengase basebenzise izindlela zokubhekana nezimo ezingenampilo, njengokusebenzisa kabi izidakamizwa noma ukudla ngokweqile. Ukuhlehlisa nokuntuleka kogqozi nakho kuyizimpawu zokuziphatha ezivamile zokucindezeleka. Kubalulekile ukunaka lezi zinguquko zokuziphatha futhi ufune amasu okubhekana nempilo ukuze ulawule ukucindezeleka ngempumelelo.
Ubudlelwano phakathi kokucindezeleka nokulala buyinkimbinkimbi futhi ngokuvamile obungaqondwa kahle. Abantu abaningi bahlangabezana nemiphumela emibi yokucindezeleka ebuthongweni, kodwa bangase bangaqondi ngokugcwele ukuxhumana. Masifunde ngobudlelwano phakathi kwengcindezi nokulala kanye nomthelela wengcindezi emaphethini okulala.
Ukucindezeleka kuyimpendulo engokwemvelo ezimweni eziyinselele noma ezisongelayo, futhi kungaba nomthelela omkhulu ekulaleni. Lapho sicindezelekile, imizimba yethu ikhipha amahomoni afana ne-adrenaline ne-cortisol, angenza kube nzima ukuphumula nokulala. Ngaphezu kwalokho, ukucindezeleka kungaholela emicabangweni edidekile, ekukhathazekeni nasekukhathazekeni, konke okungase kuthinte ikhono lethu lokulala kahle ebusuku.
Enye yezindlela ezivame kakhulu ukucindezeleka okuthinta ngayo ukulala iwukuphazamisa imijikelezo yokulala. Lapho sicindezelekile, imizimba yethu ingase ibe nobunzima bokusuka ekuphaphameni iye ekulaleni, futhi singase sichithe isikhathi esiningi ezigabeni zokulala ezilula, ezingabuyiseli. Lokhu kungaholela ekubeni uzizwe ukhathele futhi wozela emini, kanye nobunzima bokugxilisa ingqondo nokwenza izinqumo.
Ukwengeza, ukucindezeleka okungamahlalakhona kungaholela ekwakhiweni kwezinkinga zokulala njengokuqwasha nokuphelelwa umoya. Lezi zimo zingase ziqhubekisele phambili umthelela omubi wengcindezi ebuthongweni, zidale umjikelezo ononya okunzima ukuwunqamula.
Ngakolunye uhlangothi, ukuntuleka kokulala kungaholela ekwandeni kwamazinga okucindezeleka. Uma singalali ngokwanele, sivame ukucasuka, sikhathazeke, futhi sicindezeleke, okungenza kube nzima ukubhekana nezingcindezi zokuphila. Lokhu kudala i-loop yempendulo lapho ukucindezeleka kuholela ebuthongweni obumpofu, okuholela ekucindezelekeni okwandisiwe, okwenza kube nzima ukuphula umjikelezo.
Izithako zemvelo, ezifana ne-melatonin, impande ye-valerian, ne-passionflower, zisetshenziswe emasikweni ahlukahlukene amakhulu eminyaka ukukhuthaza ukuphumula nokwenza ngcono ukulala. Lezi zithako zitholakala ezitshalweni namakhambi.
Ngakolunye uhlangothi, izithasiselo zokwenziwa ezifana ne-magnesium taurate ne-salidroside zikhiqizwa endaweni yaselabhorethri futhi ngokuvamile ziqukethe amakhemikhali alingisa imiphumela yezinhlanganisela zemvelo, okuholela kumkhiqizo ohlanzekile kakhulu ngokusebenzisa isizinda semvelo kanye nezinqubo zokukhiqiza ezicolisisiwe. Ukuhlanzeka okuphezulu kusho i-bioavailability engcono kanye nokusabela okungekuhle okumbalwa. Lezi zithako zingaxazulula ngempumelelo nangokushesha izinkinga zokuxineka nokulala ngokunethezeka nokunethezeka okwengeziwe, futhi ngokuvamile zituswa ochwepheshe bezokunakekelwa kwempilo.
Ngakho-ke, ukukhetha izithasiselo zemvelo noma zokwenziwa zokucindezeleka nokulala ekugcineni kwehlela kulokho okuthandwayo komuntu siqu, ukukhathazeka ngezempilo. Kulabo abafuna indlela ephelele yezempilo, izithako zemvelo zingase zibe inketho ephephile, emnene, kuyilapho izithasiselo zokwenziwa, ezinganikeza ukukhululeka okusheshayo ekucindezelekeni okunzima nokungapheli kanye nezinkinga zokulala, nazo ziyisinqumo esihle.
Kafushane, lapho ufuna izithasiselo ezingcono kakhulu zokukhulula ukucindezeleka nokulala, kubalulekile ukucabangela umehluko phakathi kwezinketho zemvelo nezokwenziwa. Zombili izinhlobo zezithasiselo zinezinzuzo nezingozi zazo, futhi ukukhetha okungcono kakhulu ekugcineni kuncike ekukhathazekeni kwempilo yomuntu kanye nezinjongo zokwelashwa. Kungakhathaliseki ukuthi ukhetha isithasiselo semvelo noma sokwenziwa, kubalulekile ukufuna isiqondiso sochwepheshe futhi uhlole ngokucophelela izinzuzo nezingozi ezingaba khona. Ngendlela efanele, ukuthola izithasiselo ezisebenza kahle kakhulu zokukhulula ukucindezeleka nokulala kungathuthukisa kakhulu impilo yakho yonke.
Q: Yiziphi izithasiselo zemvelo nezithako zokwenziwa?
IMP: Izithako zemvelo yizinto ezithathwe emithonjeni yemvelo njengezitshalo, amakhambi, namaminerali. Izithako zokwenziwa, ngakolunye uhlangothi, zenziwa elabhorethri futhi zidalwe ngamakhemikhali ukuze zilingise izakhiwo zezinto zemvelo.
Q: Ingabe izithako zemvelo zisebenza kangcono kunezithako zokwenziwa?
IMP: Ukusebenza kahle kwezithasiselo kungahluka kuye ngomuntu ngamunye kanye nesithasiselo esithile okukhulunywa ngaso. Olunye ucwaningo luphakamisa ukuthi izithasiselo ezithile zemvelo zingase zibe nezinhlanganisela eziyingqayizivele ze-bioactive ezingaba yinzuzo ekucindezelekeni nasekulaleni, kuyilapho izithasiselo zokwenziwa zinganikeza umthamo onembile kanye nokuvumelana.
Q: Ingabe izithako zemvelo ziphephile kunezithako zokwenziwa?
A: Kokubili izithasiselo zemvelo nezokwenziwa zinamandla okuba ziphephe uma zisetshenziswa njengoba ziqondiswa. Kodwa-ke, kubalulekile ukuqaphela ukuthi ukuphepha kwesengezo kuncike ezintweni ezinjengomthamo, ubumsulwa, kanye nezimo zempilo zomuntu ngamunye. Kunconywa ukuthi uthintane nochwepheshe bezempilo ngaphambi kokuqala noma yiluphi uhlobo lwemithi yokwelapha.
Umshwana wokuzihlangula: Lesi sihloko esolwazi oluvamile kuphela futhi akufanele sithathwe njengeseluleko sezokwelapha. Olunye ulwazi lokuthunyelwe kwebhulogi luvela ku-inthanethi futhi alusebenzi. Le webhusayithi inomthwalo wemfanelo kuphela wokuhlunga, ukufometha kanye nokuhlela ama-athikili. Injongo yokudlulisa ulwazi olwengeziwe ayisho ukuthi uyavumelana nemibono yayo noma uqinisekise ubuqiniso bokuqukethwe kwayo. Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma wenze izinguquko ohlelweni lwakho lokunakekelwa kwezempilo.
Isikhathi sokuthumela: Dec-11-2023
