Unyango lomlingo lokulibala kunye nokungabikho kokugxila

Unyango lomlingo lokulibala kunye nokungabikho kokugxila

Iingcali zibonelela ngezisombululo zexesha elide nezexesha elifutshane onokuthi uziphumeze ngokulula nangokukhawuleza:

1. Ukulala ngakumbi

Ingcaphephe yaseMelika uJohann Hari, umbhali wencwadi ethengisa kakhulu, wathi eyona ndlela yokwandisa ingqalelo kukufumana ubuthongo obuninzi, kuba kuluncedo kakhulu kwaye lixesha elibalulekileyo lokuba ingqondo ihlambe yonke inkunkuma yemetabolism eqokelelana emini. . Yaye xa umntu engalali ngokwaneleyo, loo nto inokukhokelela ekubeni angakwazi ukunikela ingqalelo yaye angakwazi ukunikela ingqalelo ixesha elifutshane.

2. Zinyamekele iimfuno ezisisiseko

Ukunyamekela iimfuno ezisisiseko kubandakanya ukutya okunesondlo kunye nokutya okumnandi, kwaye kulo mongo, uSachs uncoma ukuzama ukutya kweMeditera kunye nokusela amanzi aneleyo. Olunye unyango olukhawulezileyo lunokubandakanya ukuthatha i-nap okanye ukutya i-snack.

3. Izongezo zeZondlo

Ukuthatha izongezo zesondlo kunceda ukusebenzisa izondlo ekujoliswe kuzo, ngaloo ndlela zenza imisebenzi ebalulekileyo yokuxhasa ingqondo. Iingcali zincoma ukuthatha isongezelelo esiqulethe i-caffeine ekhawulezileyo kwisiqhamo sekofu epheleleyo kunye ne-caffeine eqhubekayo evela kwiimbotyi zekofu eluhlaza, ingcambu ye-ginseng, imbewu ye-guarana kunye ne-vitamin B12.

4. Umsebenzi womzimba

Naluphi na uhlobo lwentshukumo yomzimba luphumlo lwengqondo, kwaye ngamanye amaxesha ikhefu yinto nje efunwa ngumzimba ukuze ube nemveliso ngakumbi. Ukushukuma komzimba kunceda ukuxhasa inkumbulo kunye nokusebenza kwengqondo. Uphononongo lwezenzululwazi olupapashwe ngo-2020 lwaza lwapapashwa kwiTranslational Sports Medicine luveze ukuba imizuzu nje emibini yentshukumo ephezulu kakhulu iphucula ukugxila kwiyure.

5. Ukucamngca

Iingxowa, u-Elbert, kunye nezinye iingcali ezininzi zicebisa umthambo wokucamngca ukunceda ukugxila. I-yoga ye-Sahaja, ngokukodwa, ibonakaliswe ukunceda ukuqinisa kokubili ukugxila kunye nokulawula.