Abantu abaninzi bakholelwa ngokugqithiseleyo ukuba intlungu iyingxaki enye, kodwa intlungu eqhelekileyo yinto enamandla, ephindaphindiweyo kwaye ingaphephekiyo yokuba abantu beza kwenzeka emva kwesiganeko esibuhlungu okanye esibuhlungu, njengokufa komntu othandekayo. Ngamanye amazwi, intlungu ingasichaphazela kuphela ngokomzwelo kodwa nangokwenyama, ngengqondo nangokomoya.
Ukulahlekelwa ngumntu othandekayo ngenxa yokufa kusithintela ngokungafunekiyo kwi-maelstrom yeentlungu ezisoloko ziva nzima kwaye zingenakuphepha. Ngeli xesha, iimpendulo eziqhelekileyo zesifo zingabandakanya naluphi na olu lulandelayo, ngamnye okanye ngokufanayo.
Iingxaki zokuGaya
Ngokuqhelekileyo kudibene nokuphazamiseka kwimichilo yethu yokutya okanye ngokuqhelekileyo, abafelweyo bafumana iingxaki zesikhashana ngeenkqubo zabo zokugaya ukutya, ezifana nokuqhawuka, isifo sohudo, intlungu, isisu, "isisu esingenangqondo" esiswini, ukuxhalabisa okanye ukuvalelwa ngumsindo.
Amandla okuqhuba
Ukuhlala emva kwesondo senqwelo okanye ukukhwela ngesithuthuthu kufuna ukugxininisa kakhulu ngamaxesha onke, kodwa abo bajamelene nentlungu banokubangelwa ukuphazamiseka kwezi zakhono, nokuba ziyaziwayo okanye zingekho. Iimpawu ezinjalo zokukhubazeka kwezakhono zingabandakanya ukungakwazi ukugxila okanye ukugxila; ixesha lokuphendula elincitshisiweyo (s) kwi-stimuli yangaphandle okanye kwiimeko endleleni; okanye iimpendulo zengqondo ezingalindelekanga emva kwesondo, njengezinyembezi okanye ukusila, eziphazamisa umzimba ngokukwazi ukuqhuba.
Ukulahleka kwamandla
Ubuhlungu ngumsebenzi onzima kwaye, njengoko kuphawuliwe ngasentla, kuthatha umthwalo kwimimandla yethu. Ngezizathu ezininzi, kubandakanywa iindlela zokutya ezimbi kwaye ziphazamise iindlela zokulala, izikhalazo zivame ukufumana amaqondo aphantsi aphantsi, iimvakalelo zokukhathala okanye ubuthathaka kwimisipha yazo.
Ukugula
Uxinzelelo lokulahlekelwa ngumntu othandekayo aze afe kwaye intlungu elandelayo inganciphisa okanye ikhusele isimiso somzimba wakho wokuzivikela, okwenza ube namandla okuhla okanye ubambe umkhuhlane.
Ukongezelela, abo abanempilo engapheliyo banokuthi bafumane ukunyuka kweempawu zabo.
Ezahlukeneyo
Ukongeza kwimiphumo yomzimba onokuyibona xa usila ukufa, abanye abalilayo baye baxela ukuba bafumana umlomo owomileyo, ukuvakala kwengxolo, ukuthuthumela okanye ukuvakalelwa, ukuxinwa emqaleni okanye esifubeni, ukuphefumula okufutshane, kunye nokunyuka kweempawu zokungabikho komzimba.
Ukhathazeka
Ukuvakalelwa okanye ukuxhalabisa ngokuqhelekileyo kubonakala ngendlela yezandla, njengokubetha iminwe yakho, ukuhamba ngokukhawuleza, ukuhamba, ukungakwazi ukuhlala kunye nokuphumla kwindawo enye ixesha elide, i-sweaty okanye i-clammy izandla / iinyawo, okanye ukuvakalelwa ezo ziphelo.
Ubuhlungu okanye Ukuxhatshazwa
Imizimba yethu imangalisa ngokwenene kwaye nangona uphuhliso oluninzi lwezesayensi kunye neyeza, asiyiqondi ngokucacileyo ukuxhamla "kumatshini womntu". Siyazi, nokuba kunjalo, ukuba ubuchopho bethu bungabangela iimpendulo zangempela kwizinto ezibonakalayo okanye ezicingelwayo esizibonayo, ezinjengeentlungu ezivalelwa "kwilungu le-phantom" emva kokutshitshiswa kwayo.
Ngokufanayo, amava okufa angabangela iimvakalelo ezinyanisekileyo okanye ezinzima emzimbeni wethu, njengeentloko okanye i-migraines, ubunzima emilenzeni, emacaleni entanyeni, emva, okanye emathambo, okanye intlungu yomzimba.
Ukongezelela, uphando oluthile lufumanisa ukuba abantu sele besesichengeni se-cardiovascular risk bangase babe nobungozi obuninzi bokuhlaselwa intliziyo kwiintsuku emva kokufa komntu obalulekileyo.
Ukulala Kancane
Ingxaki yokulala ubusuku okanye ukulahla ngokuthe ngqo kunokunciphisa umntu osizileyo oncedo olufunekayo olwenziwe ngokulala ubusuku obuhle. Ukuntuleka kokulala kunokuchaphazela ukubonakala kwazo, njengokudala ukukhukhuma ebusweni okanye iibhagi / iindidi phantsi kwamehlo, phakathi kwezinye izinto. Ukongezelela, ukungabikho kokulala ngokwaneleyo ngenxa yosizi kudla ngokuchaphazela ukulungelelaniswa komzimba, ukusebenza kwengqondo / ingqondo kunye nokuphendula kwakhe, kunye negazi lakhe.
Ukulala kakhulu
Nangona ubuthongo luyimisebenzi ebalulekileyo yomntu wansuku zonke, ukulala ngeeyure ezininzi ngelo xesha, okanye yonke imini, kunokutshitshisa amandla akho kwaye kukushiye uzive ukhululekile. Ngelishwa, ukulala kubonelela "isiphephelo" esoloko sinceda abantu abalilayo bebalekela intlungu yesifo, ngoko kungakhathaliseki ukuba umntu osizileyo ulele ixesha elide okanye ukhetha ukubamba ezinye iiZzs ngokubambalala, abantu abaninzi belila ukuvuka uzive ungaphantsi kokuhlaziya emva kweeyure ezininzi.
Ukutyeba kwakho
Ngeentsuku, iiveki kunye neenyanga emva kokufa, abantu baninzi bangeze iipounds ezimbalwa kwisisindo sabo esifanelekileyo. Phakathi kwezinye izizathu, oku kubangelwa ukungabikho komzimba; ukuphazamiseka ngokomzwelo ngenxa yokukhathazeka ngenxa yokukhathazeka ngokomzimba kunye nokunyamekela kwabo; kutywala; ukutya rhoqo; ngokunyusa ukutya okunempilo okungaphantsi, okufana nokutya okungenamsoco okanye ukutya okukhawulezayo; kunye / okanye ukwahlukana kwabathandekayo abanokuthi bakhuthaze imikhuba yokutya enempilo okanye yokutya rhoqo.
Ukuhla ukusinda
Xa usila ngokufa, abantu abaninzi "bayadla," bahluleka ukutya ukutya rhoqo, okanye bangadli nto nhlobo. Ingakumbi ngexesha leentsuku zokuqala okanye iiveki (s) emva kokufa, abalilayo abanomsebenzi wokucwangcisa umngcwabo, iinkonzo zesikhumbuzo kunye / okanye ukunyanzelwa kweenkonzo kunokufumana ezininzi iinkcukacha ezifunekayo kunye nezigqibo-kunye nokukhupha kwezihlobo kunye nabahlobo-abaphazamisayo kwaye bamane bazifumana besitya xa bekwazi, kwixesha elibi, okanye nje "ekuhambeni."
Ukongezelela, ukulahleka kwesisindo kunokubangelwa ngumsizi onesivakalelo sokupheka kwamandla ukupheka ekhaya, ukuhamba kwindawo yokutyela, nokuba wenze umnxeba ukuba ulandelelanise. Usizi luvame ukudala ukuphazamiseka kwemizwelo engenza ukuvakalelwa ngokubanzi ngokukhathazeka ngokwenyama kunye nokunyamekela, kunye / okanye ukuvalela kwabanye abantu abathandekayo abangamkhuthaza ukuba adle, anikeze ukutya, okanye aqaphele ukungabi naso ukutya kwaye enze ingxelo okanye enze into ethile malunga nayo.
Ukuxhatshazwa okuHlangeneyo
Xa ujamelana nosizi, akuqhelekanga ukuba ushushu okanye ushushu kakhulu ngamaxesha athile, nangona kungekho nkcazo ecacileyo. Izimpawu ezinjalo zomzimba zingabandakanya ukuphosa ngaphezu kwexesha eliqhelekileyo, ukuphosa, okanye ukusalaza ebusuku xa ulele.
Ukujamelana Nemiphumo Yomzimba Yokuxhalaba
Ngelishwa, akukho ndlela yokuphelisa okanye ukuphepha iimpembelelo zomzimba onokuzifumana emva kokulahleka. Nangona kunzima kwaye kaninzi kubuhlungu, intlungu iyimpendulo evamile kwaye iyimfuneko ekufeni komntu othandekayo, kwaye abaninzi abantu baya kubona ukunciphisa intlungu ebangelwa yintlungu.
Ukuba kukho nayiphi na imiphumo yomzimba onokujamelana nayo, ungaphumeleli ngexesha, okanye uzive ungenakubekezeleka, kufuneka udibane nodokotela wakho okanye umboneleli wezempilo. Oku kubaluleke kakhulu kwintlungu okanye ukuphazamiseka ngokomzimba, iingxaki zokugaya ukutya, ukugula okanye umkhuhlane, okanye ukuba ingxaki yezempilo engapheliyo ibuhlungu.
Ukongezelela, indlela ebaluleke kakhulu onokuyinceda xa ulusizi kukunyamekela kunye neemfuno zakho. Uninzi lweziphumo zomzimba zentlungu ebhalwe apha ngasentla zivela ekungabikho kokuphulaphula imizimba yethu kwaye senze imichimo enempilo esinokuyenza. Nazi iindlela eziliqela ezibalulekileyo ezinokuzikhathalela.
Hlala amanzi : Phuza amanzi amaninzi emini kwaye ugweme ukusetyenziswa kotywala okugqithiseleyo, okwenza njenge-diuretic kwaye inokutshatyalaliswa emzimbeni wakho.
Yenza umzimba: Ukuba uhlala usebenzise ngaphambi kokufa komntu othandayo, zama ukuqhubeka nokwenza okuqhelekileyo kunokwenzeka. Yaye ukuba uholele ukuhlala kwindlela yokuphila, cinga ukufumana ixesha lokusebenzisa imihla ngemihla, njengokuthabatha inja yakho, ukugibela ibhayisikili okanye ukucela umhlobo ukuba ahambe nawe epakini okanye kwindawo yokuthengisa. Nokuba uvavanyo oluthile lwemihla ngemihla lunokukunceda ulale ngokubhetele, kunceda usebenze ukuqina komfutho okanye ukungahambi kakuhle, kwaye unokuhlala uvuselela imimoya kwaye uphucule indlela ojonga ngayo.
Yidla ngokufanelekileyo: Njengoko kuphawuliwe ngasentla, izikhalazo zivame ukufumana kunzima ukufumana ukutya ngisho nokuba zivakalelwa ukutya. Ngezinye izihlandlo ezinje, cinga ukutya ukutya okuncinane kwimihla xa ishedyuli yakho iphazamisa ukutya kwakho kwasekuseni okuqhelekileyo, isidlo sasemini nesidlo sakusihlwa. Ukongezelela, ukutya odlayo kufuneka kube nezinto ezinempilo, ezondla kunokuba ukutya okukhawulezileyo okanye into oyithengayo kumatshini othengisayo. Ukuba ungekho ixesha okanye amandla okuthenga izinto zokutya, cinga ukucela umntu othandayo ukuba a tyelele i-market.
Phumla: Nangona intlungu iphazamisa iipatheni zethu zokulala, ukuphumula okufanelekileyo kubalulekile. Kuyo nayiphi na into enokwenzeka, zama ukuhlakulela rhoqo ixesha lokulala kunye neshedyuli; ukunciphisa iziphazamiso, ezifana nomabonwakude, i-iPad okanye ithebhulethi, okanye ifowuni; kwaye ugcine igumbi lakho lokulala libe mnyama. Ukongeza, zama ukuphepha iziphuzo ze-caffeinated ubuncinane kwiiyure ezintathu ngaphambi kokulala.
Imithombo:
"Imiphumo yokuziphatha nokuPhossiological of Restrictation" ngo-Siobhan Banks, Ph.D., noDavid F. Dinges, Ph.D., ngo-Agasti 15, 2007. I- Journal of Clinical Sleep Medicine .
Umngcipheko weMyocardial Acute Infarction emva kokufa koBuntu obalulekileyo ebomini bomntu: I-Determinants of MI eFunde Study "nguE. Mostofsky, M. Maclure, JB Sherwood, et al., 2011.