Isimo esibi singaguqula usuku lwakho lusuke osukwini oluyimpumelelo lube osukwini oluhlulekile noluyisicefe, futhi kungaba njalo umphumela wawo Ukuphila kwakho kubi kakhulu kunalokho obukulindele, ngakho-ke ususa kanjani isimo esibi esikusukela ekuseni kuze kube kusihlwa..isimo esibi sithinta abantu njalo ezinsukwini ezintathu ngokwesilinganiso. Kodwa kungakhathaliseki ukuthi usesimweni esibi ngenxa yezibopho ezidingekayo kuwe noma ngenxa nje yokungalali ebusuku, akufanele uchithe isikhathi sakho udonsa izinwele futhi usole wonke umuntu oza kuwe. NgokukaDkt. Amira Hebrair, uchwepheshe wezengqondo, le mizwa ephazamisayo ingadaliswa kalula ngokwelashwa okuzanyiwe futhi okuyiqiniso. Ukuhleka kuyikhambi elingcono kakhulu.
Ukuhleka kuyikhambi elimangalisayo elingenayo imiphumela emibi. Futhi kuyindawo enhle yokuhlala yokuphila okusheshayo nokumatasa. Kuzo zonke izigaba zokuhleka, ubuchopho bukhulula ama-endorphin, izinhlanganisela ezivuselelayo ezandisa imizwa yokuthula nokuzola. Ukuhleka kuqeda ngisho nokuphefumula, kulawula ukugaya, kuthuthukisa umfutho wegazi, futhi kuphakamisa umsebenzi wokuzivikela komzimba ngokukhulula i-d lysozyme (i-enzyme efanayo eyenza ukhiphe izinyembezi lapho uhleka ujule).

Qaphela ukudla kwakho

Ochwepheshe bayavuma ukuthi lokho okudlayo ebusuku ngeke kuthinte indlela olala ngayo kuphela, kodwa indlela ozizwa ngayo ngosuku olulandelayo. Ukuvuka usesimweni esibi kungase kuhlobene nokudla ngenxa yamazinga aphansi kashukela egazini.
Ukudla ukudla okunjengoshokoledi, amabhisikidi, ukhokho, noma ukudla okunothe ngama-carbohydrate acolisisiwe njengesinkwa, i-pizza, ama-pasta chips, ne-pasta kukwenza uzizwe ujabule ekuqaleni, kodwa kubangela ukuba ushukela unyuke ebusuku, kukwenze uzizwe ukhathele futhi ukhungathekile, futhi izofaka isandla kakhulu ekuzizweni uthukuthele kuqala.

Izindlela eziyisikhombisa zokuthuthukisa isimo sakho sengqondo

Bagcizelele ukugxila ekulinganiseni kwamaprotheni nama-carbohydrate ayinkimbinkimbi, okuhlanganisa ukudla okukhuthaza ukulala okufana ne-turkey, tuna, ubhanana, amazambane, okusanhlamvu okuphelele nebhotela lamantongomane, kanye nokugwema ukudla okuthile okufana nenhlanzi ebhenyiwe, ushizi nopelepele.

I-Magnesium iyisikhali sakho sokulwa nokucindezeleka

Ucwaningo lubonise ukuthi ubunzima bokulala nokuzwa uvalo noma ukukhathazeka Kubonisa ukuntuleka kwe-magnesium, imineral ebalulekile engaqedwa kalula ngenxa yokucindezeleka.
"Ngithanda ukuphonsa izandla ezimbalwa ze-magnesium endaweni yokugeza yakusihlwa," kusho isazi sokudla okunempilo uJackie Lynch. Kukwenza ulale kahle ngempela.”
I-Magnesium ingatholakala kuyo yonke imifino eluhlaza emnyama, kanti usawoti we-Epsom ohlanganiswe ne-magnesium ungasetshenziswa eshaweni; I-Magnesium imuncwa esikhunjeni futhi ithulise isimiso sezinzwa futhi ithobe imisipha ekhathele.

Amathiphu okuthuthukisa isimo sakho sengqondo ekuseni

Xhumana nesithandwa sakho

Khuluma nomuntu omethembayo noma ucele iseluleko kothile osondelene naye nomthandayo. 'Abesifazane banekhono kulokhu,' kusho uDkt. Larsen. Kodwa amadoda kufanele azabalaze nangokwengeziwe ukuze athole ukusekelwa ngokokuziphatha. '
Inkulumo ilungele umphefumulo. Ukukhuluma nomuntu okuqondayo nokwamukelayo ngaphansi kwazo zonke izimo kungasebenza njengomlingo ukususa umuzwa ongemuhle ngaphakathi.

Zinike okumfanele.

Yenza okuthile okujabulisayo noma okuthakazelisayo. UDkt. Larsen uthi, 'Zizuzise ngokuzijabulisa. 'Izingcindezi zempilo zingakheka futhi zidale izinkinga ezingokwengqondo ngokucabanga ngazo nje. Ngakho-ke zinike isikhathi kulokhu kucindezeleka ukuphumula. Yenza okuthile okusha, okuxakile, ngisho nokuhlanya, funda umsebenzi omusha wokuzilibazisa; Izilimi, ukudweba, ukupheka noma ukudansa.

Ukunakekelwa kwesibindi

Isibindi siyisikhungo sentukuthelo emithini yendabuko yamaShayina, ngakho-ke labo abaphuza utshwala ngaphambi kokulala baveza isibindi ekucindezelekeni, okuthinta ikhono laso lokususa ubuthi emzimbeni, futhi kuthinte kabi izinga lokulala.
Uvithamini C ubalulekile enqubweni yokususa ubuthi esibindini, ngakho ukuwuthatha ngaphambi kokulala kungase kusize ukunciphisa izimpawu zentukuthelo.