Wake wazizwa sengathi ungadla into emnandi noma enamafutha ngosuku ongalalanga ngokwanele ngalo? Ngesikhathi esifanayo, uzizwa ukhathele kakhulu usuku lonke futhi ungafuni ukwenza lutho? Lokhu akusikho okwenu kuphela. Kukhona ukuxhumana okukhulu phakathi kokungalali kahle nokukhula kwesisindo kunalokho ongase ukucabange. Namuhla, ake sixoxe ngokuthi lokhu kwenzeka kanjani.
Sleep Cycles
Calculate regular sleep cycles based on bedtime or wake up time
Indlela ubuchopho bakho obulele obukukhohlisa ngayo
Uma ungalali ngokwanele, kuthinta ngqo ubuchopho bakho. Kalula nje, ubuchopho obungalali kahle bufana nesidakwa. Ake sibone ukuthi kwenzekani.
Sinengxenye yobuchopho bethu ebizwa ngokuthi "i-Frontal Lobe". Yilapho senza khona izinto ezibalulekile njengokwenza izinqumo ezinhle nokulawula imizwa yethu . Uma singalali ngokwanele, umsebenzi kule ngxenye yobuchopho uba lufifi, njengokufiphaza ukukhanya. Ngakho ikhono lakho lokwenza izinqumo ezinhle liyancipha.
Cabanga nje, ngosuku olale kahle ngalo, ungazivimba ukudla iqebelengwane lekhekhe bese uthi, "Sekwanele." Kodwa ngosuku olale ngokwanele ngalo, ubuchopho bakho bukuthola kunzima ukuthi "cha." Esikhundleni salokho, izikhungo zomvuzo zobuchopho bakho ziyaqala ukufuna into ezwakala kahle. Ngakho-ke ufinyelela lelo qebelengwane lesibili lekhekhe, noma lowo mqulu onamafutha, ngaphandle kokuqaphela.
Lokhu kuye kwafakazelwa ucwaningo. Olunye ucwaningo luthole ukuthi abantu abalala kancane banamathuba amaningi okudla ukudla okulula ebusuku. Bathole nokuthi banamathuba amaningi okukhetha ukudla okunama-carbohydrate amaningi. Olunye ucwaningo lukhombisile ukuthi abantu abangalali ngokwanele banamathuba aphindwe kabili okukhetha ukudla okunamafutha amaningi kunabantu abalala okungenani amahora angu-8.
Kalula nje, uma ungalali ngokwanele, ubuchopho bakho bufisa ukudla okungenamsoco bese bulahlekelwa ikhono lokuthi 'cha'.
Ukulala kuyindlela umzimba osebenza ngayo.
Ukulala kufana nokudla kwengqondo. Umuntu omdala udinga isilinganiso samahora angu-7 kuya kwangu-9 okulala ubusuku ngabunye . Uma ulala ngaphansi kwalokho, umzimba wakho uzosabela ngokukhuluphala. Nansi indlela okusebenza ngayo.
I-hormone yokucindezeleka eyandisiwe
Uma ungalali ngokwanele, umzimba wakho uqala ukukhiqiza i -cortisol eyengeziwe ye-hormone yokucindezeleka. Le hormone ithumela isignali emzimbeni wakho, "Kudingeka uhlale uphapheme manje, ngakho-ke londoloza amandla." Lokho kusho ukuthi umzimba wakho uyeka ukushisa amafutha bese uqala ukuwagcina .
Kokunye ukuhlola, iqembu labantu abadle inani elifanayo lamakhalori futhi banikwa ubuthongo obuncishisiwe amasonto amabili balahlekelwa ama-55% amafutha abo emzimbeni. Bazizwa belambile kaningi, babengazizwa besuthi ngemva kokudla, futhi babenamandla amancane kakhulu.
Kwenzekani nge-insulin?
Ngokusho kwabacwaningi base-University of Chicago, ukungalali kahle kungenza umzimba wakho "ube buthakathaka ngokwendlela umzimba osebenza ngayo." Ngemva kwezinsuku ezine nje zokungalali kahle, umzimba wakho awukwazi ukusebenzisa kahle i-hormone ebizwa ngokuthi i-insulin . I-insulin iyi-hormone ebalulekile ekuguquleni ushukela kanye nesitashi ekudleni esikudlayo kube amandla.
Ngokusho kwabacwaningi, uma ubuthongo bunganele, ukuzwela kwe-insulin emzimbeni kwehla ngaphezu kuka-30%.
Kungani lokhu kubi? Uma umzimba wakho ungasabeli kahle ku-insulin, awukwazi ukulawula kahle inani lamafutha egazini lakho. Ngenxa yalokho, lawo mafutha aqala ukuqongelela emzimbeni wakho esikhundleni sokushiswa.
Lokho kusho ukuthi esikhundleni sokwehlisa isisindo ngoba nje ulele, ukungalali kahle kuphazamisa ukusebenza komzimba wakho futhi kunegalelo ekukhuleni kwesisindo .
Natural Pain and Sleep Wellness Care
Herbal wellness products for back pain, joint pain and insomnia.
Check Availability →Amathiphu ambalwa alula okulala kahle ebusuku
Njengoba izimpilo zanamuhla zimatasa, ukulala ngesikhathi kungaba yinselele. Ikhompyutha, i-TV, kanye nefoni kuzama ukusigcina siphapheme kuze kube sebusuku kakhulu. Kodwa uma ulandela le mikhuba elula, ungabona umehluko omkhulu.
Bheka ithebula elingezansi ukuthola lawa macebiso nokuthi kungani ebalulekile.
| Okufanele ukwenze (iseluleko) | Kungani kubalulekile? |
|---|---|
| Hlala kude nezikrini: Yeka ukusebenzisa i-TV, ikhompyutha, kanye nocingo okungenani ihora ngaphambi kokulala. | Ukukhanya okuluhlaza okwesibhakabhaka okuphuma ezikrinini kuvimbela ukukhiqizwa kwe -melatonin, i-hormone ekusiza ulale. |
| Bhukha ikamelo lokulala ukuze ulale: Nciphisa ikamelo lokulala ukuze ulale kanye nemisebenzi yocansi kuphela. Ungayi lapho uyosebenza noma uyodla. | Ubuchopho bakho bufunda ukuqaphela ikamelo lokulala njengendawo yokuphumula. |
| Dala isimiso sokulala:Yenza okuthile okuphumuzayo njengokugeza ngamanzi ashisayo, ukuzindla, noma ukufunda incwadi. Ungasebenzisi lesi sikhathi ukukhuluma ngezindaba ezinkulu. | Lokhu kuthumela isignali emzimbeni nasengqondweni yakho ukuthi "sekuyisikhathi sokulala." |
| Jwayela isikhathi esibekiwe: Zijwayeze ukuvuka nokulala ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto. | Lokhu kungasiza ukugcina iwashi lomzimba wakho lihlelekile. |
| Qaphela ukudla kwakho neziphuzo zakho: Gwema ukudla okunzima notshwala ebusuku. Yeka ukuphuza ikhofi, itiye, ushokoledi, kanye ne-cola ngemva kuka-2 ntambama. | Ukudla okunzima kungabangela isilungulela. I-caffeine ingahlala emzimbeni amahora angu-5-6, okungaphazamisa ubuthongo. |
| Yenza igumbi libe mnyama: Lala endaweni emnyama, ethule. | Ubumnyama bukhiqiza ngokwemvelo i-hormone ekhuthaza ubuthongo i-melatonin, futhi ukukhanya kuyayekisa ukukhiqizwa kwayo. |
Kungathatha isikhathi ukujwayela lezi zinto. Kodwa ungakhohlwa ukuthi ukulala kubalulekile empilweni yakho nasekulawuleni isisindo njengokudla nokuzivocavoca. Uma uqhubeka nokuba nezinkinga zokulala naphezu kokulandela lawa macebiso, kungcono ukukhuluma nodokotela wakho ngakho. Kungase kube nesinye isizathu sezokwelapha salokho.
Umlayezo Wokuya Nawe Ekhaya
- Ukungalali kahle kunciphisa ikhono lobuchopho bakho lokwenza izinqumo, okungakwenza ube namathuba amaningi okukhetha ukudla okungenampilo.
- Ukungalali ngokwanele kwandisa i -cortisol , i-hormone yokucindezeleka emzimbeni, ekhulisa ukugcinwa kwamafutha.
- Ukungalali kahle kungabangela ukukhuluphala ngoba kuphazamisa ukusebenza kwe-hormone i-insulin .
- Umuntu omdala udinga okungenani amahora angu-7-9 okulala kahle ngosuku.
- Imikhuba elula njengokuvala ifoni/i-TV yakho ihora ngaphambi kokulala, ukulala nokuvuka ngesikhathi esibekiwe kungathuthukisa ikhwalithi yokulala kwakho.
- Ukulala kubaluleke kakhulu ekulawuleni isisindo njengokudla nokuzivocavoca.
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