Ngaba wakha waziva ngathi ungatya into emnandi okanye enamafutha ngomhla ongalalanga ngokwaneleyo? Kwangaxeshanye, ngaba uziva udiniwe kakhulu imini yonke kwaye ungafuni kwenza nto? Oku akukokwakho wedwa. Kukho unxibelelwano olukhulu phakathi kokungalali kakuhle kunye nokutyeba kunokuba unokucinga. Namhlanje, masithethe ngendlela oku kwenzeka ngayo oku.
Indlela ingqondo yakho elele ngayo ikukhohlisa ngayo
Xa ungalali ngokwaneleyo, oko kuchaphazela ngqo ingqondo yakho. Ngamafutshane, ingqondo engakwaziyo ukulala ifana nomntu onxilileyo. Makhe sibone ukuba kwenzeka ntoni.
Sinenxalenye yengqondo yethu ebizwa ngokuba yi-"Frontal Lobe". Kulapho senza khona izinto ezibalulekileyo ezifana nokwenza izigqibo ezilungileyo nokulawula iminqweno yethu . Xa singalali ngokwaneleyo, umsebenzi kweli candelo lengqondo uba mfiliba, njengokufiphalisa izibane. Ngoko ke amandla akho okwenza izigqibo ezilungileyo ayancipha.
Khawucinge nje, ngomhla olele kakuhle, ungazibamba ekutyeni iqhekeza lekhekhe uze uthi, "Kwanele." Kodwa ngomhla olele ngokwaneleyo, ingqondo yakho inengxaki yokuthi "hayi." Endaweni yoko, amaziko omvuzo engqondo yakho ayaqala ukukhangela into evakala kamnandi. Ngoko ke ufikelela kweso qhekeza lesibini lekhekhe, okanye loo roll inamafutha, ngaphandle kokuqaphela.
Oku kuye kwangqinwa luphando. Olunye uphando lufumanise ukuba abantu abangalali ngokwaneleyo banamathuba amaninzi okutya kakhulu ebusuku. Bafumanise nokuba banamathuba amaninzi okukhetha ukutya okune-carbohydrate eninzi. Olunye uphando lubonise ukuba abantu abangalali ngokwaneleyo banamathuba aphindwe kabini okukhetha ukutya okunamafutha amaninzi kunabantu abalala ubuncinane iiyure ezisi-8.
Ngamafutshane, xa ungalali ngokwaneleyo, ingqondo yakho inqwenela ukutya okungenampilo kwaye ilahlekelwa ngamandla okuthi 'hayi'.
Ukulala yindlela umzimba osebenza ngayo.
Ukulala kufana nokutya kwengqondo. Umntu omdala udinga umyinge weeyure ezisi-7 ukuya kwezisi-9 zokulala ngobusuku . Ukuba ulala ngaphantsi koko, umzimba wakho uya kusabela ngokutyeba. Nantsi indlela esebenza ngayo.
Ukwanda kwehomoni yoxinzelelo
Xa ungalali ngokwaneleyo, umzimba wakho uqala ukuvelisa i -cortisol engaphezulu ye-stress hormone. Le hormone ithumela umyalezo emzimbeni wakho othi, "Kufuneka uhlale uphaphile ngoku, ngoko ke gcina amandla." Oko kuthetha ukuba umzimba wakho uyeka ukutshisa amafutha kwaye uqala ukuwagcina .
Kolunye uphando, iqela labantu abatya umlinganiselo ofanayo weekhalori baza banikwa ubuthongo obuphantsi kangangeeveki ezimbini balahlekelwa yi-55% yamafutha omzimba wabo. Baye baziva belambile rhoqo, babengaziva bahluthi emva kokutya, kwaye babenamandla amancinci kakhulu.
Kwenzeka ntoni kwi-insulin?
Ngokutsho kwabaphandi kwiYunivesithi yaseChicago, ukungalali ngokwaneleyo kunokwenza umzimba wakho "ube buthathaka ngokwendlela esebenza ngayo imizimba yethu." Emva kweentsuku ezine nje zokungalali ngokwaneleyo, umzimba wakho awukwazi ukusebenzisa ihomoni ebizwa ngokuba yi-insulin . I-insulin yihomoni ebalulekileyo ekuguquleni iswekile kunye nesitatshi ekutyeni esikutyayo zibe ngamandla.
Ngokutsho kwabaphandi, xa ubuthongo bunganele, uvakalelo lomzimba kwi-insulin luyancipha ngaphezulu kwama-30%.
Kutheni oku kubi? Xa umzimba wakho ungaphenduli kakuhle kwi-insulin, awukwazi ukulawula ngokufanelekileyo ubungakanani bamafutha egazini lakho. Ngenxa yoko, loo mafutha aqala ukuqokelelana emzimbeni wakho endaweni yokuba atshiswe.
Oko kuthetha ukuba endaweni yokunciphisa umzimba kuba nje ulele, ukungalali kuyayiphazamisa indlela osebenza ngayo umzimba kwaye kunegalelo ekutyebeni .
Iingcebiso ezimbalwa ezilula zokulala kamnandi ebusuku
Ngenxa yobomi obuxakekileyo banamhlanje, ukulala ngexesha kunokuba ngumceli mngeni. Ikhompyutha, iTV, kunye nefowuni zizama ukusigcina siphaphile kude kube sebusuku kakhulu. Kodwa ukuba ulandela le mikhwa ilula, ungabona umahluko omkhulu.
Jonga itheyibhile engezantsi ukuze ufumane ezi ngcebiso kunye nokuba kutheni zibalulekile.
| Yintoni omawuyenze (ingcebiso) | Kutheni kubalulekile? |
|---|---|
| Musa ukusebenzisa iTV, ikhompyutha, kunye nefowuni ubuncinane iyure ngaphambi kokuba ulale. | Ukukhanya okuluhlaza okwesibhakabhaka okuphuma kwizikrini kuthintela ukuveliswa kwe -melatonin, i-hormone ekunceda ulale. |
| Bhukisha igumbi lokulala ukuze ulale: Linganisela ixesha lokulala ukuze ulale kunye nezenzo zesondo kuphela. Musa ukuya emsebenzini okanye ukutya apho. | Ingqondo yakho ifunda ukuqonda igumbi lokulala njengendawo yokuphumla. |
| Yenza inkqubo yokulala:Yenza into ephumzayo njengokuhlamba ngamanzi ashushu, ukucamngca, okanye ukufunda incwadi. Musa ukusebenzisa eli xesha ukuthetha ngemiba emikhulu. | Oku kuthumela umyalezo emzimbeni nasengqondweni yakho wokuba "lixesha lokulala." |
| Ziqhelise ixesha elibekiweyo: Ziqhelise ukuvuka nokulala ngexesha elifanayo yonke imihla, nokuba ngeempelaveki. | Oku kunokukunceda ukugcina iwotshi yomzimba wakho ilungile. |
| Lumka ngento oyityayo noyiselayo: Kuphephe ukutya okuninzi kunye notywala ebusuku. Yeka ukusela ikofu, iti, itshokolethi, kunye ne-cola emva kwentsimbi yesi-2 emva kwemini. | Ukutya okunamandla kunokubangela isitshiso sentliziyo. I-caffeine ingahlala emzimbeni iiyure ezi-5-6, nto leyo enokuphazamisa ubuthongo. |
| Yenza igumbi libe mnyama: Lala kwindawo emnyama, ethuleyo. | Ubumnyama ngokwemvelo buvelisa i-hormone ebangela ubuthongo i-melatonin, kwaye ukukhanya kuyayimisa imveliso yayo. |
Kungathatha ixesha ukuqhela ezi zinto. Kodwa ungalibali ukuba ukulala kubaluleke kakhulu kwimpilo yakho kunye nokulawula ubunzima bakho njengokutya kunye nokuzilolonga. Ukuba uyaqhubeka nokuba neengxaki zokulala nangona ulandela la macebiso, kungcono ukuthetha nogqirha wakho ngayo. Kusenokuba kukho esinye isizathu sezonyango.
Umyalezo Wokuya Ekhaya
- Ukungalali ngokwaneleyo kunciphisa amandla engqondo yakho okwenza izigqibo, nto leyo enokubangela ukuba ukhethe ukutya okungenampilo.
- Ukungalali ngokwaneleyo kwandisa i -cortisol , i-hormone yoxinzelelo emzimbeni, eyonyusa ukugcinwa kwamafutha emzimbeni.
- Ukungalali ngokwaneleyo kunokubangela ukutyeba kuba kuphazamisana nomsebenzi we-hormone i-insulin .
- Umntu omdala udinga ubuncinane iiyure ezisi-7-9 zokulala kakuhle ngosuku.
- Imikhwa elula efana nokucima ifowuni/umabonwakude wakho iyure ngaphambi kokulala, ukuya kulala nokuvuka ngexesha elimiselweyo kunokuphucula umgangatho wokulala kwakho.
- Ukulala kubaluleke kakhulu ekulawuleni ubunzima njengokutya kunye nokuzilolonga.
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