Ukuzamla okungapheliyo ayisiyiyo kuphela indlela yokuxelela ukuba ulele ubuthongo.Unsplash Ngaba ubetha i-snooze kaninzi ngentsasa, ubambe ikofu emini ukuze ungangeni edesikeni yakho, okanye uzifumanele kwi-autopilot? Ukuba kunjalo, usenokuba unengxaki yokungalali ngokwaneleyo.
Xa sixakekile okanye sisindwa, ukulala kuhlala kuyinto yokuqala. Njengoko ilizwi lihamba, unokulala xa ufile, akunjalo? Ewe akunjalo. Ukungalali kakuhle idityanisiwe kumngcipheko owandileyo wokutyeba kakhulu, isifo seswekile kunye nesifo sentliziyo. Ikwayingxaki yempilo yoluntu; kuqikelelwa ukuba ukozela ukuqhuba inoxanduva Iipesenti ezingama-20 yazo zonke iingozi zeemoto.
Uninzi lweengcali zicebisa ukuba abantu abadala bangene phakathi iiyure ezisixhenxe nezisithoba yokulala ubusuku ngabunye. Kwaye ukuba uhlala ufumana ngaphantsi kunoko, usenokuba uziqinisekisile ukuba awudingi kulala kakhulu. Nangona kunjalo, imiphumo yokungabikho kokulala ayikhawulelwanga ekuzameni okungapheliyo.
Nazi iimpawu ezintlanu awufumani ukulala ngokwaneleyo:
Unemizwa. Ukuba uziva ucaphuka msinya, uphithizela okanye unomsindo kunesiqhelo, kunokuba njalo awulali ngokwaneleyo . Unxibelelwano phakathi kokulala kunye nomoya kudala wafundwa kuluntu lwezonyango, kwaye abaphandi bafumanise ukuba ayisiyiyo kwaphela into yokunqongophala kokulala okubangela ukuphazamiseka kwemood, kodwa abantu abanengxaki yoxinzelelo okanye uxinzelelo bahlala banalo ingxaki yokulala .
Nokuba ukuphulukana nokulala ngokwaneleyo kunokukwenza ukuba ube nomsindo ngakumbi ngemicimbi eqhelekileyo engabalulekanga. Ukongeza, iimvakalelo zoxinzelelo okanye unxunguphalo kunokwenza kube nzima ngakumbi ukulala kwaye ulale, kukhokelela kumjikelo okhohlakeleyo wokungaze ulale ngokwaneleyo.
Uziva uxinezelekile ngalo lonke ixesha. Ngelixa sithanda ukukwenza ukukhanya, uxinzelelo yingxaki enkulu, kwaye inokwandiswa kukungalali. Uxinzelelo olungapheliyo ayisiyongozi nje engqondweni yakho; yonakalisa umzimba wakho kwaye kwandisa umngcipheko zesifo sentliziyo.
Amanqanaba ehomoni i-cortisol, ebangela ukubhabha komzimba okanye ukuphendula impendulo, inyuka ngoxinzelelo olongeziweyo. Ngelixa uluncedo xa ujongene nengozi yokwenyani, amanqanaba e-cortisol aphakanyisiweyo rhoqo kunokubangela ukutyeba, ixhala, ukungalingani kwehomoni, kwaye, ewe, ingxaki yokulala. Ngelishwa, ukulala ngakumbi yenye yeendlela ezilungileyo zokunciphisa ngokwendalo amanqanaba ecortisol . Ukuthatha i-adaptogen herbs, ukwenza umthambo, kunye nokusebenzisa iioyile ezifanelekileyo njengelavender kuya kunceda ukunciphisa amanqanaba e-cortisol kunye nokulala ngakumbi.
Unengxaki yokulungisa nokukhumbula ulwazi. Ngaphezulu kwesenzeko esicaphukisayo esenza ukuba ukujonga entlanganisweni kungenzeki, Inkungu yengqondo yimeko yonyango enokuba yiyo kubangele kwaye kwandisa ngokuswela ukulala.
Xa iihormone ezinyanzelisa umsebenzi wokuqonda zingalingani, nokuba imisebenzi elula inokuba nzima. Kwaye, njengoko kunjalo nge-cortisol, ukulala ngokwaneleyo ubusuku ngabunye kuqinisekisa ukuba iihomoni zihlala kumanqanaba afanelekileyo. I-Cortisol eneneni iyinxalenye yenkungu yengqondo, kuba amanqanaba aphezulu e-cortisol (ebangelwa kukungalali) axinzelela amanqanaba edopamine. Nje ukuba kucingwe ukuba yi-neurotransmitter elawula impendulo yomvuzo womzimba, i-dopamine ngoku yaziwa ngokuba yimichiza ilawula umnqweno kunye nenkuthazo-echaza ukuba kutheni kunzima ukugqiba eso sabelo okanye ukuqala esitsha xa amanqanaba e-dopamine ephantsi.
Uzuza ubunzima. Ukuphumla ngokwaneleyo ebalulekileyo yokulahleka kunye nokugcina ubunzima kuba ukungalali kakuhle kuphosa amandla omzimba wakho wokulawula i-insulin. Xa ubuzaza be-insulin buyancipha, umzimba wakho wenza i-insulin engakumbi, kwaye loo insulin ingaphezulu ibangela ukuba kugcinwe amafutha endaweni yokuba isuswe ngegazi, enokuthi ikhokelele ekuzuzeni ubunzima kunye nezifo ezinjengesifo seswekile.
Amahomoni amabini alawula indlala, leptin kwaye mzantsi , ziyachaphazeleka xa ungalali ngokwaneleyo. U-Leptin uxelela ingqondo yakho ukuba ugcwele, ngelixa i-ghrelin ibonisa ukuba ulambile. Xa bephelelwe lixesha, i-leptin ayinabuthathaka-oko kuthetha ukuba kuthatha ixesha elide ukuba uzive ugcwele-ngelixa amanqanaba e-ghrelin enyuka, oko kuthetha ukuba umzimba wakho ucinga ukuba ufuna ukutya.
Unqwenela i-carbs (kunye neelekese kunye nesitatshi). IGhrelin ibetha kwakhona apha, ibeka umzimba kwisilumkiso esiphezulu sokutya, sokutya, kunye nokutya ezinye. Kwaye ngelixa kunokuba kuhle ukuba unqwenela imifuno kunye neziqhamo, ukungalali ngokwaneleyo kuthetha ukuba uya kuthi ufikelele kwiilekese kunye nokutya okunesitatshi endaweni yoko.
Ukuba ukhe wafikelela kwi-donut nge-3: 00 pm-okanye ubuncinci uzifumene unqwenela enye-uyazi ukuba i-carbs kunye neeswekile ezenziweyo zinokunyusa ngokukhawuleza amanqanaba eswekile yegazi, zikunike amandla axhaphakileyo. Ingxaki kukuba, kwithuba elincinci kamva, loo manqanaba eswekile egazini ayaphazamiseka, ebangela amandla ukuba ehle kwaye aqale umjikelo kwakhona Konke. Ukuba unqwenela ezi ntlobo zokutya okukhawulezayo ngokukhawuleza rhoqo, kunokuba ngumqondiso wokuba umzimba wakho awubuyisi ngokufanelekileyo kwaye uphinde uvuselele ubusuku bonke kwaye endaweni yoko ufuna ukulungiswa kwamandla ngokukhawuleza emini.
