Njengoko kwabonakala, ukungabikho kokulala akukhuthazi nje kuphela izibilini , kodwa kwakhona ... ukutya - into enjalo yindlela yokwenza i-neurobiological eyakhiwe ngobume obulumko emzimbeni wethu. Kuzo zonke, ii-hormone zibeka ityala. Eli xesha sithetha malunga ne-ghrelin ne-leptin engabonakaliyo. Eyokuqala yenziwa kwisisu kwaye ixanduva lokutya, kwaye okwesibini ivelisa iiseli ezinamafutha, yingakho ixanduva lokuzimela. Kwaye khawucinge ngomfanekiso onjalo: wena ngokwakho uvuyiswa ngobusuku obubini ngaphandle kokuyeka, ukubhiyozela, umzekelo, uNyaka omtsha. Njengesiqhelo, etafileni - yonke into enandisayo, kwifriji-nayo.
Fuck - ungaziphi na into! Awunqabe, ududuze ngengcinga yokuba ubusuku obungenawo ubuthongo luyindlela ephezulu yokutshisa inani elingaqhelekanga leekhalori. Kodwa umzimba wethu asiyisilumko ukuyeka umsebenzi "othembekileyo" oqokelelwe ubomi obunempilo. Uchithe - kulungile ukuhlawula. Emva kobusuku bokulala obuthatywayo, izinga leptin (ukuvakalelwa kwesantya) linciphisa phantse ama-5, kwaye izinga le-ghrelin (ukuvalelwa kwindlala) likhula ngekota. Ngenxa yoko i-hunger engabonakaliyo! Kwaye kunjalo ke, xa ungayigxotha, kuphela ngezinto ezingento engenamsebenzi njengebhakoni namaqebelengwane. Yintoni eqondakalayo: i-calori ephezulu kunye nemveliso enamandla kakhulu ekuqondeni kwethu iyakwazi ukuzalisa umzimba ngokukhawuleza kwaye ngokuthembekileyo.
Yaye yintoni na le nto? Kucacile ukuba - ukunyusa ukutya kunye nokungonakaliyo kwindlela yezihlunu ezinamaqabunga, isinyama sesibini, imibimbi kwisisu, "iindlebe" kwinqanaba elithandwayo lesihlanu. Ngaba uyayifuna le nto? Hayi? Emva koko funda uphinde ukhumbule imemori ...
... ikhowudi yokulala
Njengazo zonke iikhowudi zokuzihlonipha, ukulala kunzima, kodwa kulungile kwaye kunamaphuzu ambalwa. Masifunde lonke uluhlu!
Khumbula ukuba imfuneko yokulala yinto ekhethekileyo. Abanye abantu badinga ngaphezu kweeyure ezine ukulala ngokugcwele, kwaye abanye banokulala iiyure ezili-10 ngomqolo, vuka uphinde uthi: "Ndifuna ngaphezulu!".
Kungekudala, izazinzulu ziye zazimisela ukuba ukulala okufutshane, kodwa ukulala okupheleleyo kuphendulwa ngumzimba othile. Baye bammangalela i-genome kaMargaret Thatcher, owaba ngumntu owaziwayo emhlabeni wonke kungekhona nje ngeetalente zakhe zezopolitiko, kodwa nangenxa yokukwazi ukulala ngaphandle kweeyure ezintathu ngosuku (ngaphandle kwemiphumo yomfanekiso).
Ngaba ufuna ukulala ubusuku obuhle? Yiya kulala xa ufuna. Ewe, ukuba inokukwenziwa ngexesha elifanayo, ngoko uya kuphila ngokuvisisana newashi yakho yezinto eziphilayo. Iimpawu zokuba ulala kakuhle zivusa umoya (ngaphandle kwewashi ye-alamu!) Yaye nomoya wokuvuya.
Yazi "ubuso" beentshaba zokulala nokulwa nabo. Ingqumbo kakhulu ingxolo, ukutshintsha kweqondo lokushisa (ukushisa nokubanda), uxinzelelo, ukuxhalabisa, ukusela ngokutya, iziphuzo ezomelezayo (ikhofi, iqabane, i-green tea), utywala kunye noogwayi, ukungapheliyo, umsebenzi ophantsi kokukhanyisa okubonakalayo. Njengoko kwaziwa, inqanaba lokuxinwa kwehomoni ye-melatonin ejongene nokubuyiselwa kuxhomekeke kwinqanaba lokukhanya. Akunelisekanga kwimizimba kwaye inqanda ukuguga. Ebumnyameni uvuka kwaye ubangela umnqweno omkhulu wokulala. Ngoko ke, apho abantu bafanele basebenze ubusuku bobusuku, sebenzisa ukukhanya okubonakalayo okukhanyayo. Ukuba unyanzelekile ukuba ulale ngenxa yesizathu esithile xa ukukhanya kuvuliwe, sebenzisa ukusetyenziswa.
Ukuze ulale kakuhle , kuya kufuneka uququze ukutya kwakho kwisitayela esihle sokugcoba. Emva kweli gama eliyimfihlakalo likhona ukutya okudala okunqabileyo. Umgaqo oyintloko wokutya okugcobayo ubuncinane amaxesha ama-5-6 ngosuku. Yongeza kwimfuyo emithathu yokutya okubiniweyo, umzekelo, isidlo sasekuseni sesibini kunye ne-mid-morning morning snack, kwaye unako ukufumana i-snack elula ngaphandle kweeyure ezingama-2 ngaphambi kokulala. Ukutya okuqhelekileyo (iincinci ezincinci!), Iikhalori ezimbalwa ozifunayo ukwenzela ukuzaliswa, oku kuthetha ukuba inkqubo yokwahlukana neekhilogram ezingaphezu kweeyure iza kuba lula. Uze uphuze amanzi amaninzi. Ewe, wena ngokwakho uyazi malunga nalo!
I-cookie i-Shortbread, iiskese, iigwele, i-chips, i-nut, imbewu, othosiweyo kwi-oil graham crackers ayifanelekanga! Qalisa "ukugcoba" ngemveliso yobisi obomonde, imifuno kunye neziqhamo!
Ukulala - into ebalulekileyo yomzimba, phambi kokubaluleka kokutya. Umntu unokuyenza ngaphandle kokutya malunga neenyanga ezimbini, kodwa ngaphandle kokulala-kungekho ngaphezu kweveki ezimbini. Izifundo zibonise ukuba ukulala emva kokutya kuyimfuneko yendalo yomzimba. Le siesta yandisa amandla okusebenza, inciphisa ukukhathala kwaye ... inceda ukulala ebusuku ngokukhawuleza.
Ukunyaniseka , kunjalo, kuhle! Kodwa qiniseka ukuba uqeqesho lwakho alupheli emva kweeyure ezingama-2 ngaphambi kokulala. Ngaphandle koko, qwalasela amawundlu kwada kwasa!
Ngendlela, izazinzulu ziye zaqinisekisa ukuba i-akhawunti yeendundlu ezivakalayo, izindlovu nezinye izidalwa eziphilileyo ayikho inxaxheba ekwenzeni ukulala ngokukhawuleza. Kodwa ukuhamba emoyeni omtsha nokufunda kwiphupha kuza kusebenza ukulala.