Iyini Inkungu Yengqondo?
Inkungu yobuchopho isisho esivamile esichaza isimo lapho umuntu ezizwa enenkungu engqondweni, enobunzima bokugxila, futhi engakwazi ukuhlela imicabango yakhe ngokucacile.
Akusilo igama lesifo sezokwelapha, kodwa:
- ingcindezi,
- izinkinga zokulala,
- ukuntuleka kwamavithamini,
- i-tempo yokusebenza eqinile,
- izinguquko zamahomoni
Ingase ihlotshaniswe nezimo eziningi ezifana ne-
Ku-Google eminyakeni yakamuva:
- “Yini inkungu yobuchopho?”
- “Kungani ngingakwazi ukugxila?”
- “Ukukhohlwa unomphela”
- “Ungakuqeda kanjani ukukhathala kwengqondo?”
- “Angikwazi ukucabanga umuzwa”
ukusesha kwenyuke kakhulu.
Lezi zikhalazo sezivame kakhulu, ikakhulukazi ngemva kokusebenza kude, ukusetshenziswa kwesikrini okunamandla kanye nengcindezi engapheli.
Ziyini Izimpawu Zenkungu Yobuchopho?
Abantu abahlangabezana nenkungu yobuchopho kaningi:
- ubunzima bokuqoqa imicabango yakho,
- ukukhohlwa,
- ukuntula ukunakwa,
- ukungakwazi ukuthola amagama ngenkathi ukhuluma,
- ukuncipha kwengqondo,
- ukugqugquzela okuphansi,
- uzizwa ukhathele ngaso sonke isikhathi
angase abe nezikhalazo
Abanye abantu:
“Kufana nokuthi ingqondo yami isebenza kancane”
noma
“Ngizwa sengathi kunenkungu ekhanda lami”
ichaza ngokuthi.
Yini Ebangela Inkungu Yobuchopho?
1. Ukucindezeleka Okungapheli
Ingcindezi yesikhathi eside ingaba nomthelela ekusebenzeni kwengqondo.
Amazinga aphezulu engcindezi:
- gxila,
- inkumbulo,
- izinqubo zokwenza izinqumo
ingenza kube nzima.
Ukwesekwa kwengqondo okusebenzayo kungase kube usizo kubantu ababhekene nengcindezi enkulu. I-eHealth Psychologist Platform
2. Ukuntuleka Kobuthongo
Ukulala okungalungile kuthinta ngokuqondile ukusebenza kobuchopho.
Ikakhulukazi:
- ukuvuka njalo ebusuku,
- usebenzisa isikrini kuze kube amahora asebusuku,
- ukulala okungajwayelekile
ingandisa ingozi yenkungu yobuchopho.
3. Ukushoda Kwevithamini Namaminerali
Okunye ukusilela kungase kuthinte ukusebenza kwengqondo:
- Ukuntuleka kwe-Vitamin B12
- Ukuntuleka kwe-Vitamin D
- Ukuntuleka kwe-ayoni
- Ukuntuleka kweMagnesium
4. Ukuvezwa Kwesikrini Okuqinile
Ukubuka ifoni noma ikhompuyutha amahora amaningi kungakhuphula ukukhathala kwengqondo.
Ikakhulukazi ukuchayeka ezazisweni njalo kungehlisa isikhathi sokunaka.
5. Ukudla
Ukusetshenziswa kakhulu ushukela nokudla okungajwayelekile:
- ukushintshashintsha kwamandla,
- ukuntula ukunakwa,
- ubuthakathaka
ingadala.
Ngokwesekwa kohlelo lokudla, ukwesekwa kochwepheshe kungatholwa eHealth Dietitian Platform.
Ubudlelwano phakathi kweNkungu Yobuchopho Nokukhathazeka
Kubantu abahlushwa ukukhathazeka:
- ukucabanga ngokweqile,
- ukukhathala kwengqondo,
- ukuphazamiseka
ingase ibonakale kaningi.
Lapho umuntu engaphansi kwengcindezi eqhubekayo, ingqondo ingase isebenze “kwimodi ye-alamu” futhi lokhu kungase kuthinte ukusebenza kwengqondo.
Uyiqeda Kanjani Inkungu Yobuchopho?
1. Thuthukisa Iphethini Yokulala
Zama ukulala ngesikhathi esifanayo nsuku zonke.
2. Yehlisa Isikhathi Sesikrini
Khawulela ukusetshenziswa kwesikrini, ikakhulukazi ngaphambi kokulala.
3. Hamba Okuvamile
Ukusebenza komzimba kungasekela ukusebenza kwengqondo.
4. Phuza Amanzi Anele
Ukuphelelwa amanzi emzimbeni kungehlisa izinga lokunaka.
5. Idla Ukudla Okunomsoco
Ukudla okucebile ngamaprotheni, amafutha anempilo kanye ne-fiber kungasekela ibhalansi yamandla.
Ubonana Nini Nodokotela?
Uma:
- Uma ukukhohlwa kukhuphuka,
- Uma impilo yansuku zonke ithinteka,
- Uma kukhona ukukhathala okukhulu,
- uma izinkinga zokunaka zihlala isikhathi eside
Kungase kudingeke ukuhlolwa kochwepheshe.
Usekelo lokubonisana nochwepheshe ku-inthanethi lungatholwa eHealth Online Health Platform.
Imibuzo Evame Ukubuzwa
Ingabe inkungu yobuchopho iyisifo sangempela?
Akusona isifo sezokwelapha, kodwa singase sihlotshaniswe nezinkinga zempilo ezahlukene.
Ingabe inkungu yobuchopho ibangela ukukhohlwa?
Yebo, kungabangela ukukhohlwa kwesikhashana.
Ingabe inkungu yobuchopho ingadalwa ingcindezi?
Yebo, enye yezimbangela ezivame kakhulu ukucindezeleka okungapheli.
Ingabe inkungu yobuchopho iyaphela?
Ingalungiswa ngokuya ngembangela ewumsuka.
Umphumela
Inkungu yobuchopho isiphenduke enye yezinkinga zengqondo ezivame kakhulu empilweni yesimanje. Ingcindezi, ukulala okungajwayelekile, ukusetshenziswa kwesikrini esinzima nemikhuba yokudla kungathinta kakhulu ukusebenza kwengqondo. Kungenzeka ukukubona kusenesikhathi futhi ukulawule ngokulungisa indlela yokuphila.
Izinsiza Zesayensi
- Impilo yase-Harvard – Inkumbulo nempilo Yengqondo
- Cleveland Clinic – Inkungu Yengqondo
- I-Mayo Clinic – Izimpawu Zengcindezi
- Isisekelo Sokulala – Umsebenzi Wokulala Nokuqonda
