Iibhanana zinceda njani ukulala?

Iibhanana ziqulethe izondlo ezibaluleke kakhulu ezinceda ukukhuthaza ubuthongo, njengoko uphando luqinisekisa izondlo kwiibhanana zokulala okungcono kunye nokuphumla.

Magnesium: I-Magnesium inceda ukugcina umjikelo oqhelekileyo we-circadian, obhekiselele kwiwotshi yangaphakathi yomzimba enoxanduva lokugcina ubuthongo obaneleyo kunye namaxesha okuvuka Ukuthatha i-500 mg ye-magnesium yonke imihla kunokunyusa imveliso ye-melatonin kunye nokunciphisa amanqanaba e-cortisol. I-Cortisol ikwabizwa ngokuba yihomoni yoxinzelelo ngelixa i-melatonin iyihomoni eveliswa ngexesha lomjikelo wokulala kwaye inokukunceda ukuba unamathele kwindlela yokulala esempilweni.

iicarbohydratesUbungqina bubonisa ukuba ukutya okune-carb ephezulu kunokunyusa amathuba okuba i-tryptophan ingene kwingqondo ukuze iguqulwe ibe yi-serotonin kunye ne-melatonin. Unako kwakhona ukunciphisa ubude bexesha phambi kokulala.

Potassium:  Amanqanaba asezantsi e-potassium aphazamisa ubuthongo kubantu abanoxinzelelo lwegazi oluphezulu. Isenokuphucula umgangatho wokulala ngokunciphisa i-cramps ye-muscle ebusuku.