Yu dɔn ɛva fil lɛk se yu kin it sɔntin we swit ɔ we gɛt fat pan de we yu nɔ de slip fayn? Na di sem tɛm, yu kin fil taya bad bad wan ɔl di de ɛn yu nɔ kin fil fɔ du ɛnitin? Dis nɔto fɔ yu nɔmɔ. Big kɔnekshɔn de bitwin we yu nɔ de slip ɛn we yu de gɛt bɔku bɔku bɔdi pas aw yu go tink. Tide, lɛ wi tɔk bɔt aw dis kin apin.
Aw yu bren we de slip de trik yu
We yu nɔ de slip fayn, i kin afɛkt yu bren dairekt wan. Fɔ tɔk am simpul wan, bren we nɔ de slip, tan lɛk pɔsin we dɔn chak. Lɛ wi si wetin go apin.
wi gεt wan pat pan wi bren we dεn kכl ``Frontal Lobe''. Dis na di say we wi kin du impɔtant tin dɛn lɛk fɔ disayd fɔ du gud tin ɛn fɔ kɔntrol di tin dɛn we wi kin want fɔ du . We wi nɔ de slip fayn, di tin dɛn we de apin na dis pat na di bren kin dak, lɛk fɔ mek di layt dɛn nɔ de shayn bɛtɛ. So yu ebul fɔ disayd fɔ du gud tin dɛn kin stɔp.
Imajin, pan de we yu dɔn slip fayn, yu kin stɔp yusɛf fɔ it wan kek ɛn se, “I dɔn du fɔ yu.” Bɔt pan de we yu dɔn slip fayn, i nɔ kin izi fɔ yu bren fɔ se "nɔ." Bifo dat, di say dɛn we yu bren de gi yu blɛsin kin kik insay ɛn bigin fɔ luk fɔ sɔntin we go mek yu fil fayn. So yu es yu an fɔ da sɛkɔn kek de, ɔ da gris rol de, we yu nɔ ivin no.
Risach dɔn pruv dis. Wan stɔdi sho se pipul dɛn we nɔ kin slip bɛtɛ kin it snek let na nɛt. Dɛn bin kam fɔ no bak se dɛn kin pik it dɛn we gɛt bɔku kabɔhaydrɛt. Wan ɔda stɔdi sho se pipul dɛn we nɔ de slip fayn kin pik it dɛn we gɛt bɔku fat tu tɛm pas pipul dɛn we kin slip fɔ at le 8 awa.
Fɔ tɔk am simpul wan, we yu nɔ de slip fayn, yu bren kin want fɔ it junk it ɛn i kin lɔs di ebul fɔ se ‘nɔ’.
Slip na di bɔdi in mɛtabolism.
Slip tan lɛk it fɔ di bren. Big pɔsin nid fɔ slip fɔ lɛk 7 to 9 awa so insay wan nɛt . If yu slip smɔl pas dat, yu bɔdi go ansa bay we yu de put yu wet. Na so i de wok.
Di ɔmon we de mek pɔsin strɛs kin bɔku
We yu nɔ slip bɛtɛ, yu bɔdi kin bigin fɔ mek mɔ pan di ɔmon we dɛn kɔl kɔtisol we de mek yu strɛs . Dis ɔmon de sɛn signal to yu bɔdi se, "Yu nid fɔ wek naw, so kɔnsiv ɛnaji." Dat min se yu bɔdi de stɔp fɔ bɔn fat ɛn bigin fɔ kip am.
Insay wan stɔdi, wan grup we bin de it di sem kayn kalori ɛn we dɛn bin gi dɛn smɔl smɔl slip fɔ tu wiks, bin lɔs 55% pan dɛn bɔdi fat. Dɛn bin de fil bak fɔ angri bɔku tɛm, dɛn nɔ bin de fil ful afta dɛn dɔn it, ɛn dɛn nɔ bin gɛt bɛtɛ trɛnk.
Wetin kin apin to insulin?
Risach pipul dɛm na di Yunivasiti ɔf Chikago se if yu nɔ slip fayn, dat kin mek yu bɔdi "metabolically groggy." Afta jɔs 4 dez we yu nɔ de slip fayn, yu bɔdi nɔ go ebul fɔ yuz wan ɔmon we dɛn kɔl insulin fayn fayn wan . Insulin na ɔmon we impɔtant fɔ mek di shuga ɛn stach we de na di it we wi de it tɔn to ɛnaji.
di wan dεm we de du risach se we slip nכ de inof, di bכdi in insulin sεnsitiviti de dכn pas 30%.
Wetin mek dis bad? We yu bɔdi nɔ de ansa fayn to insulin, i nɔ kin ebul fɔ kɔntrol di fat we de na yu blɔd fayn fayn wan. Dis kin mek da fat de bigin fɔ gɛda na yu bɔdi instead fɔ bɔn am.
Dat min se bifo yu lɛf fɔ it bɔku bɔku it jɔs bikɔs yu de slip, we yu nɔ slip, dat kin rili ambɔg yu bɔdi ɛn i kin mek yu gɛt mɔ wet .
Sɔm simpul advays dɛn fɔ mek yu slip fayn
Wit di bizi layf tide, fɔ go slip di rayt tɛm kin bi prɔblɛm. Di kɔmpyuta, di TV, ɛn di fon de tray fɔ mek wi wek te na nɛt. Bɔt if yu fala dɛn simpul abit dɛn ya, yu go si big difrɛns.
Si di tebul dɔŋ ya fɔ dɛn advays ya ɛn wetin mek dɛn impɔtant.
| Wetin fɔ du (advays) . | Wetin mek i impɔtant? |
|---|---|
| Nɔ de fa frɔm skrin: Stɔp fɔ yuz di TV, kɔmpyuta, ɛn fon fɔ lɛk wan awa so bifo yu go slip. | Di blu layt we de kɔmɔt na di skrin de mek di ɔmon we dɛn kɔl melatonin, we de ɛp yu fɔ slip, nɔ de mek. |
| Rizav di bedrum fɔ slip: Limit di bedrum fɔ slip ɛn fɔ du mami ɛn dadi biznɛs nɔmɔ. Nɔ go de fɔ wok ɔ it. | Yu bren kin lan fɔ no di bedrum as ples fɔ rilaks. |
| Krio wan rutin bifo yu go slip:Du sɔntin we go mek yu rilaks lɛk fɔ was wit ɔt, fɔ tink gud wan, ɔ fɔ rid buk. Nɔ yuz dis tɛm fɔ tɔk bɔt big big tin dɛn. | dis de sεnd signal to yu bכdi εn maynd se "na tεm fכ slip." |
| Yuz to wan tɛm we yu dɔn sɛt: Yu fɔ gɛt di abit fɔ wek ɛn go slip di sem tɛm ɛvride, ivin insay di wikɛnd. | Dis kin ɛp fɔ mek yu bɔdi klok fayn fayn wan. |
| Tek tɛm wit wetin yu de it ɛn drink: Nɔ it ebi ebi it ɛn rɔm na nɛt. Stɔp fɔ drink kɔfi, ti, chɔklɛt, ɛn kola afta 2 p.m. | If yu it ebi ebi it kin mek yu at bɔn. Kafin kin de na di bɔdi fɔ 5-6 awa, we kin mek yu nɔ slip fayn. |
| Dak di rum: Slip na ples we dak ɛn kwayɛt. | Na daknɛs kin mek di ɔmon we dɛn kɔl mɛlatonin we kin mek pɔsin slip, ɛn layt kin mek i stɔp. |
I kin tek sɔm tɛm fɔ mek yu yus to dɛn tin ya. Bɔt nɔ fɔgɛt se slip impɔtant fɔ yu wɛlbɔdi ɛn fɔ kɔntrol yu wet jɔs lɛk aw yu de it ɛn ɛksesaiz. If yu kɔntinyu fɔ gɛt prɔblɛm wit slip pan ɔl we yu de fala dɛn advays ya, i go fayn fɔ mek yu tɔk to yu dɔktɔ bɔt am. Sɔntɛm ɔda rizin de we gɛt fɔ du wit mɛrɛsin.
Mɛsej we dɛn kin kɛr go na os
- We yu nɔ slip, dat kin mek yu bren nɔ ebul fɔ disayd fɔ du sɔntin, ɛn dis kin mek yu pik tin fɔ it we nɔ fayn fɔ yu.
- We yu nɔ slip fayn, dat kin mek di bɔdi gɛt mɔ strɛs ɔmon we dɛn kɔl kɔtisol , we kin mek yu gɛt mɔ fat.
- If yu nɔ slip fayn, dat kin mek yu gɛt mɔ wet bikɔs i kin mek di ɔmon we dɛn kɔl insulin nɔ wok .
- big pɔsin nid fɔ slip fayn fɔ at le 7-9 awa fɔ wan de.
- Simpul abit dɛm lɛk fɔ ɔf yu fon/TV wan awa bifo yu go slip, fɔ go slip ɛn wek pan wan sɛt tɛm kin mek yu slip fayn.
- Slip impɔtant tin fɔ mek yu ebul fɔ kɔntrol yu wet jɔs lɛk aw yu de it ɛn ɛksesaiz.
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