Ikhambi eliwumlingo lokukhohlwa nokungagxili

Ikhambi eliwumlingo lokukhohlwa nokungagxili

Ochwepheshe banikeza izixazululo zesikhathi eside nezesikhathi esifushane ongazisebenzisa kalula nangokushesha:

1. Ukulala okwengeziwe

Isazi saseMelika uJohann Hari, umbhali wencwadi ethengiswa kakhulu, uthe indlela yokuqala yokwandisa ukunaka iwukuthola ubuthongo obuningi, ngoba kunenzuzo emangalisayo futhi yisikhathi esibalulekile sokuba ubuchopho bugeze yonke imfucumfucu ye-metabolic enqwabelana phakathi nosuku. . Futhi lapho umuntu engalali ngokwanele, kungase kuholele ekugxiliseni ingqondo kancane nokungagxili isikhathi eside.

2. Nakekela izidingo eziyisisekelo

Ukunakekela izidingo eziyisisekelo kuhlanganisa ukudla ukudla okunomsoco futhi okumnandi, futhi kulo mongo, u-Sachs uncoma ukuzama ukudla kwaseMedithera nokuphuza amanzi anele. Ezinye izindlela zokwelapha ezisheshayo nazo zingabandakanya ukulala kancane noma ukudla ukudla okulula.

3. Izithasiselo Zokudla Okunomsoco

Ukuthatha izithasiselo zokudla kusiza ukusebenzisa imisoco ehlosiwe, ngaleyo ndlela kuvumela imisebenzi ebalulekile esekela ingqondo. Ochwepheshe batusa ukuthatha isithasiselo esiqukethe i-caffeine esheshayo evela esithelweni sekhofi esiphelele kanye ne-caffeine eqhubekayo evela kubhontshisi wekhofi oluhlaza, impande ye-ginseng, imbewu ye-guarana kanye novithamini B12.

4. Umsebenzi womzimba

Noma yiluphi uhlobo lokunyakaza komzimba luyikhefu lengqondo, futhi ngezinye izikhathi ikhefu liyilokho umzimba okudingayo ukuze ukhiqize kakhudlwana. Ukuhambisa umzimba kusiza ukusekela inkumbulo nokusebenza kwengqondo. Ukubuyekezwa kwesayensi okushicilelwe ngo-2020 futhi kwashicilelwa ku-Translational Sports Medicine kwembula ukuthi imizuzu emibili nje yokunyakaza okunamandla kuthuthukisa ukugxila ihora.

5. Ukuzindla

Amasaka, u-Elbert, nabanye ochwepheshe abaningi batusa ukuzivocavoca kokuzindla ukusiza ukugxila. I-Sahaja yoga, ikakhulukazi, ikhonjiswe ukusiza ukuqinisa kokubili ukugxila nokulawula.