Kakade ke, nayiphi na umntu unelungelo lokhathala, kodwa ungayigxina, ukuba uvuka sele ukhathele, uziva ubuthathaka kwimini, unganakwa kwaye ulele. Eli lizwe liphawu lokuba into ephosakeleyo kuwe.
Ukuze ufumane isizathu sokuba ubuthathaka emzimbeni, kuyimfuneko ukumisa nokuhlalutya indlela yokuphila, ukutya kunye nesimo sengqondo.
Izizathu ezibalulekileyo zobuthakathaka babantu
Inzululwazi sele ifundela umbuzo wokuba ubuthathaka emzimbeni abubonakali nje emva komsebenzi, kodwa nakwixesha apho lingekho. Bafumanisa ukuba "uhlasele" umntu ngenxa yesiphumo:
- ukugcina ukutya okunzulu;
- Ulawulo olungalunganga lolo suku, ukuba lukhulu kangakanani umsebenzi ngaphandle kokuphumla okwaneleyo;
- ukungahambi kakuhle kunye nokungondleki, okubangelwa ukungabikho kwamavithamini kunye nezinye izinto ezifunekayo ekusebenzeni kwayo ngokuqhelekileyo;
- ukupheliswa kwamanzi;
- ukuhlala ngonaphakade kwiimeko ezixinzelelekileyo, oku kusebenza kakhulu xa kudala ekhaya okanye emsebenzini;
- umsebenzi ophantsi ongaphantsi komzimba, umntu uyasetyenziselwa;
- ukusetyenziswa kakubi kwamachiza: i-anesthetics, i-antihistamines, iipilisi zokulala, ukukhulelwa kwezilwanyana, izidalwa zokuzikhusela, kunye ne-influenza kunye namaqanda;
- ukwamkelwa kwonyango sesifo seziyobisi ezinjengezithuthuthu kunye nokulungelelanisa ingcinezelo;
- ukutyhefuza i-carbon monoxide, eyona i-carbon monoxide.
Kwakhona, ubuthathaka obungapheliyo kunye nokungaziphathi kakuhle komzimba kunokubonakalisa nje kuphela njengesimo esahlukileyo, kodwa kunye nesifo sezifo ezilandelayo:
- nomhlaza;
- ukudandatheka;
- isifo sikashukela;
- ukukhulelwa kwegazi ;
- iingxaki kwi-thyroid gland;
- arthritis;
- izifo zentliziyo.
Olunye ubuthakathaka obuqhelekileyo lubonakalisa kubantu abahluphekileyo ngokuxhomekeka kotywala.
Xa ufumene isizathu esibangela ubuthathaka emzimbeni, kufuneka ucinge malunga nento yokwenza ngayo.
Ukunyangwa kobuthathaka emzimbeni
Ukuba ukungaziphathi kwakho kuhambelana nezifo eziluhlu, kufuneka uqale uwaphulukise kwaye ke imeko yobuthathaka iya kudlula ngokwayo. Kodwa ukuba unempilweni, kufuneka uthabathe indlela efanelekileyo yokuziphatha yakho.
Ukulungiswa kwemisebenzi kunye nokuphumla
Emva kwayo nayiphi na umsebenzi ofuna ukuyiphumla, ke qiniseka ukuba uyiceba. Kuhle kakhulu ukuchitha ixesha emoyeni, ukwenza oko uthandayo: ukushisa ilanga, ukukhetha amakhowe okanye ukudlala imidlalo ephathekayo. Oku kuya kunceda ukuhlawula umzimba wakho nge-vivacity (kubonga kwimveliso ye-vitamin D elangeni) kwaye uphazamise kwiingxaki. Kuhle ukuphucula ukufakela, okufuneka ucinge ngomsebenzi kuphela ngeeyure zokusebenza kunye nokunqamula ifowuni yeselula.
Ukunikezelwa kwamandla
Ukutya okunokulinganisela nokulinganiselayo kuyisiseko sempilo yakho. Ngoko ke kuyimfuneko:
- Ukungabikho kokutya kunye nokulamba.
- Yongeza ukutya okuqukethe iivithamini. Le miqhamo neziqhamo, ubisi, inyama kunye namaqanda.
- Qiniseka ukuba udle okusanhlamvu kunye nosanhlamvu.
Iphupha
Ukulala kwakuhle, kwaye uziva emva kokuba uphumule, ufuna:
- Yemihla ngemihla ukuhambisa igumbi lokulala.
- Ukulala ubuncinane iiyure eziyi-8 ngosuku.
- Ulala phantsi ngaphaya kweeyure ezingama-2 emva kokutya.
- Yenza umbhede ukhululeke.
- Susa imithombo yokukhanya, kuquka iinyanga kunye nezibane zesitalato, ukuvala iifestile ngamakhethini anqabileyo.
- Zama ukulwa nesifo sokulala ngaphandle koluncedo lweziyobisi ezikhethekileyo.
- Thatha ibhondi ukuze ukhulule ngaphambi kokulala. Ngenjongo efanayo, unako ukusela isilazi yobisi kunye nobusi okanye itiye nge-mint.
Sekuninzi iindlela zokulwa nobuthakathaka, ezifanelekileyo izixhobo zokusela, ii-vitam, i-herbal teas, ukutyiwa kweoli yeentlanzi kunye nezinye iimveliso zendalo.