Izinqubo ezibaluleke kakhulu eziqinisekisa ukuthi ulale kahle ebusuku

Izinqubo ezibaluleke kakhulu eziqinisekisa ukuthi ulale kahle ebusuku

Uchwepheshe wezempilo waseRussia wamemezela ukuthi kunemithetho esiza ukunciphisa isikhathi sokulala, kodwa ngesikhathi esifanayo ingase ithuthukise izinga lokulala.

UDkt. Shota Kalandia, uchwepheshe wezifo zokugaya ukudla, ubonise engxoxweni nephephandaba laseRussia elithi "Izvestia" ukuthi kuyadingeka ukwaba amahora angu-7-9 okulala ngosuku futhi ulandele isimiso sokulala esinqunyiwe.

Uthe: “Abantu abaningi balala isikhathi eside ngamaholidi kunangezinsuku zokusebenza, ukuze bavaleleke ngokuntula ubuthongo obunqwabelene. Yiqiniso, umuntu angalala amahora angu-1-2 ngaphezulu ngamaholide, kodwa umuntu kufanele aqaphele ukuthi lokhu kungase kubangele ukuphazamiseka kwemijikelezo yezinto eziphilayo.

Udokotela wadonsela ukunakekela eqinisweni lokuthi ukulala emini kungase kube nomthelela ebuthongweni ebusuku, okungenzeka kube okungalungile noma okuhle. Ukulala emini akufanele kube ngemva kwehora lesine ntambama, futhi akufanele kudlule imizuzu engu-30-40. Ukulala okunjalo kusiza ukubuyisela amandla futhi kunxephezele ukuntuleka kokulala ebusuku.

Wengeze wathi, “Indlela yokuphila yokunganyakazi iyasiza ekuphazamiseni ubuthongo, ngoba umzimba ungase ungakutholi ukuphumula. Kodwa-ke, kuyatuswa ukuthi ungabandakanyi ukuvivinya umzimba ngaphambi kokuyolala, njengoba lokhu kungenza ubuthongo bube nzima futhi kuthinte nekhwalithi yako.”

Udokotela waseRussia uphinde weluleka ukuthi ungadli isidlo sakusihlwa sekwephuzile, njengoba isidlo sakusihlwa kufanele sibe okungenani amahora amabili ngaphambi kokulala, inqobo nje uma ama-calories aso engadluli ama-20% engqikithi yama-kilojoule ansuku zonke.

Uthe: “Ukugaya ukudla kudinga amandla, ngakho uma umuntu edla kakhulu ebusuku, umzimba usuke umatasatasa ngalesi sikhathi, okungase kuphazamise izinga lokulala nokuvuka ekuseni. Ngaphezu kwalokho, ukudla ebusuku kungaphazamisa ukugaya nokumuncwa ngendlela efanele kwemisoco, futhi kungase kubangele isilungulela nesicanucanu.”

Akunconywa futhi ukulala esiswini esingenalutho, njengoba lokhu kungase kubangele izifo zesisu, futhi ukuzwa ulambile kungase kubangele ukuphazamiseka kokulala.

Ngaphezu kokugwema ukudla nokubhema amahora amabili ngaphambi kokulala, kufanele uyeke ukusebenzisa i-smartphone. Ngoba ukukhanya okuluhlaza okwesibhakabhaka okukhishwa esikrinini sayo kubangela ukuphazamiseka ekukhiqizeni i-melatonin futhi ukusetshenziswa kwayo unomphela kucasula isimiso sezinzwa.

Wathi, “Kuyadingeka ukuthi umbhede ube ntofontofo, futhi igumbi kufanele libe mnyama bhuqe futhi lingabi namsindo. Amahora amabili ngaphambi kokulala, gwema ukukhanya okukhanyayo futhi unciphise ukukhanya. Ngaphezu kwalokho, izinga lokushisa ekamelweni kufanele libe ngu-20 degrees Celsius futhi libe ngaphansi kwalokho.”

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023