Ukulala: Abaningi bethu bayazi ukuthi sidinga okungaphezulu kwalokho, kodwa asiyenzi kuqala. Singathanda ukuphuma ngalelo hora elingeziwe, ubukele isiqephu esisodwa, noma uthole okuningi ngaphambi kokukubiza ngobusuku. Kodwa uma ukulahlekelwa isisindo kubalulekile kuwe, engeza ubuthongo obuhle ohlwini lwakho lokukwenza!
Kungani Ukulala Kubaluleke Kangako Ukulahlekelwa Isisindo?
- Ngokwesikhungo sokulawulwa kwezifo nokuvimbela 1 kwabangu-3 abadala abalahlwe ukulala. Ngokwesilinganiso, sidinga okungenani amahora angu-7 okulala ebusuku. Ingabe uthola owakho? Uma kungenjalo, ungabeka impilo yakho engozini.
- Kunezizathu ezisobala ukuthi ukungalali kungavimbela ukulahleka kwesisindo. Awunamathuba okuba uthinte i-gym uma ukhathele, futhi ubusuku obumnyama buvame ukuholela ekukhetheni kokudla nokudla okuncane. Kodwa kukhona isizathu sangempela sezinto eziphilayo. Ukulala okungaphansi kukushiya ulambile ngokomzimba. Lokhu kungenxa yamahomoni amabili: i-ghrelin ne-leptin. Izimpawu ze-Ghrelin zilambile, futhi i-leptin iyayimisa. Kodwa izifundo zibonisa ukuthi uma ulele ubuthongo, uveza i-ghrelin engaphezulu ne-leptin encane. Futhi lapho lokhu kwenzeka, umzimba wakho awukwazi ukusebenzisa kahle i-insulin. I-insulin eyengeziwe = isitoreji esiningi samafutha.
- Udinga ubufakazi? Ucwaningo olungenakubalwa lubonise ukuhlangana phakathi kokukhuluphala nokuntuleka kokulala. Isibonelo, ukuhlolwa okuvela eHarvard kubonisa ukuthi abesifazane abalele amahora angu-5 noma ngaphansi ubusuku bonke babenengozi ephakeme ye-15% yokuba bakhuluphele kanti izihloko zokuhlolwa ezalala ngamahora angu-7 ebusuku.
Ngakho-ke, ungabhubhisi imizamo yakho yokulahlekelwa yisisindo ngokukhipha ubuthongo!
4 Izindlela Zokukusiza Ukuthola Ukuphumula Okuhle Kokuhlwa
Yidla Ukudla-Ukukhipha Ukudla ngesikhathi seDinner
Sonke sisho i-turkey ngenxa yokukhathala kwethu emva kokudla okukhulu kwe-Thanksgiving. I-Turkey inalo idumela ngoba iqukethe i-amino acid Tryptophan, eyaziwa ukuthi ibangele. Futhi uzobe olele nakakhulu uma ubambisana ne-turkey ne-carbs, ngoba bayaziwa ukuthi bakwenze ubuthongo.
Zama ukwenza i- meatloaf minis ne-turkey ne-oats ukuze uzithole kulowo mqondo olele. Okunye ukudla okuqukethe i-tryptophan kufaka ama-shrimp, imbewu ye-chia, namaqanda.
Ukuzivocavoca
Ngiyazi; ukhathele kakhulu! Kodwa umjikelezo kufanele uphulwe. Ukuzivocavoca empeleni kuzokusiza ulale ngokuzwakalayo ekupheleni kosuku. Khetha noma nini isikhathi sosuku sisebenzela kangcono kuwe, kepha ngokuvamile kuvame ukugwema ukusebenza okunamandla ngaphambi kokulala. Uma ungewona uhlobo lokuzivocavoca, yenza ukuhamba ngezinyawo ! Noma cindezela kwelinye ikhalori elivutha ekhishini lakho .
Hlela indlela ehamba emoyeni
Yiba isidalwa somkhuba-ngale ndlela, umzimba wakho uzobona ukuthi sekuyisikhathi sokulala! Mhlawumbe ungaphuzi indebe yetiyi noma uthathe ukugeza okufudumele-kokubili kuzophakamisa izinga lokushisa lomzimba wakho bese uliletha phansi, ukukhombisa emzimbeni wakho ukuthi sekuyisikhathi sokushaya ifoni. Geza i-lavender iphunga egumbini lakho lokulala-kuboniswe ukuthi yenze ubuthongo. Futhi amandla phansi amadivayisi akho! Ubuchopho bethu bukhuthazwa izibani ezikhanyayo ze-iPads zethu, iPhones, iPods, kanye ne-I-need-to-watch-one-more-episode ajendas.
Ungadli Ukudla Okumangalisayo Kuseduze Nesikhathi sokulala
Awufuni umzimba wakho usebenze isikhathi esengeziwe sokugaya ukudla kwakho uma ulala phansi. Lokhu kungabangela ukungahambi kahle, okwenze kube nzima kuwe ukuthi udilize.
Njengokuzivocavoca, gwema ukudla isidlo esikhulu amahora amabili kuya kwamathathu ngaphambi kokulala. Uma unesinye salezo zinsuku (sonke senza kanjalo) futhi uzithola ulambile khona ngaphambi kokuba ufune ukulala, udle okuthile okukhanyayo.
Ubumnyama ebusuku!
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!