Uyise waseBrithani kunye nendodana - um Pharmist uMike kunye nesondlo sokutya uStuart McInnessecare ukufumanisa okumangalisayo. Into ebalulekileyo yokufumanisa ukuba ukuba udibanisa ukutya, uqeqesho kunye nokulala ngokugcwele ngengqondo, unako ukulahlekelwa isisindo ephupheni! Yintoni eyimfihlo? Ukuba uqala umbane wokutshisa amafutha ebusuku kwaye ukhawuleze isantabolism, emva kwenyanga ungalahlekelwa kwii-kilogram.
Ukuba isibindi sihlawulwa i-1-2 i-spoonfuls yobusi ngeyure ngaphambi kokulala, inkqubo yokubuyisela iphucula kwaye ixhomoni ixinyiwe, inokuthintela amafutha kwi-cleavage.
Ewe, yonke into ayilula, awukwazi ukufumana nobusi. Kubalulekile ukuphinda uhlolisise kwakhona i-regimen yakho yokutya kunye nokutya.
Ngokuqinisekileyo, ngoku uqala ukucinga ngobudlelwane phakathi kobunzima nokulala. Impendulo ilula kakhulu: xa ungafumani ukulala ngokwaneleyo, umsebenzi weehomoni ezijongene nesondlo, ukuxutywa kwe-fatabolism kunye nokulangazelela iintlobo ezahlukeneyo zeemveliso ziphazamiseka. Ngaba uye wakha waphawula ukuba udla kakhulu ukhathala, xa ungafuni ukwenza nantoni na? Kuqhutywe isifundo esinjalo: abathathi-nxaxheba bavuka ngo-4.30 ekuseni, kwaye ngobusuku obulandelayo ngo-8.30. Kwabakho ukuba abathathi-nxaxheba abangazange bafumane ukulala ngokwaneleyo badliwe 221 ezininzi iikhalori (ngokwemyinge). Kwiiveki ezi-2 zombuso onjalo, la ma khalori ayenzela ama-gram angama-450 amafutha amaninzi, kodwa ngubani owenzayo?
Xa umfazi engakwazi ukulala ngokwaneleyo, umzimba wakhe uvelisa i-hormonal hormonal, ekhuthaza umdla, kwaye ivelise i-hormoneptin engaphantsi, enoxanduva lokuziva ugcwele. Ingxaki kukuba awufuni nje ukutya ngosuku lwakho, kodwa udle ukutya okuphezulu khalori. Umzimba ufuna i-carbohydrates elula, i-chocolate, ibhaka kunye noshukela.
Kufuneka ulale ubusuku ubunesixhenxe nesigamu imihla ngemihla, ukuze ulahlekelwe isisindo. Ukongeza, landela iingcebiso ezilula:
- Kukulungele ukuvuka nokulala rhoqo ngemini ngexesha elinye. Ukuba ngeveki kunzima ukuba uthobele, khumbula ukuba ukuba ulala ngeeyure ezingama-2 kamva, kufuneka uvuke kwakhona, iiyure ezingama-2 kamva.
- Indlela esondeleyo yokupheka kosnu. Zama ukuhlamba, yenza i-yoga okanye ululale imizuzu engama-50-60, funda incwadi. Kuza kudlula ixesha elincinane, kwaye sele sele lisebenza ngale ndlela, umzimba uya kukwazi ukuba uza kukhawuleza ulale. Zama ukucima ifowuni yeselula, iTV kunye nekhompyutha.
- Ukuba uyayithanda ikhofi, uzama ukulisela kwisiqingatha sokuqala sosuku, kodwa kungabikho kwimeko elandelayo. Uyeke ukusela emva kweeyure ezintathu ngaphambi kokulala. Ngokuqinisekileyo, iziphuzo zotywala zibangele ukulala, kodwa ungangeni kwisigaba sokulala ebuthongweni obukhulu, ngoko ngokuqhelekileyo awufumani ukulala ngokwaneleyo.
- Kwamava akho, qinisa ukuba ufuna kangakanani. Abanye abafazi balala ngokwaneleyo kwiiyure ezili-9. Ukuba ulala kwiiyure ezingama-7, kwaye kusasa iwashi ayikwazi ukukuvusa, ngoko akusiyo ixesha lakho kwaye uzama ukulala ngaphezulu. Ngamanye amaxesha wongeza kwixesha lakho imizuzu elishumi elinesihlanu, kwaye njalo ude ufike ngexesha elifanelekileyo. Kulungile ukuba kuthatha iiveki okanye ezimbini.
Ukuziqhelanisa nomzimba wakho kulawulo olunjalo aluyi kuba lula kwabanye, kuba umntu othile ngehora enye kusasa uqala ukujonga uchungechunge oluthandayo lweTV. Kungcono ukubhala uchungechunge kwividiyo okanye kwiDVD okanye ukujonga kwi-intanethi kwimodi ye-intanethi, kwaye cinga nje ukuba kutheni ukwenzayo - ngenxa yomzimba omhle nonempilo. Kuya kuba nzima kakhulu ukulala "amaqhweba", kodwa akukho nto ingenakwenzeka.Ukuze usebenzise ulawulo olutsha luya kuthatha ixesha elingakumbi. Abathandi bekhofi baya kuthatha isigqibo sokuba akudingekile ukuyeka ikhofi emva kwemini, kodwa bonke njengengcali enye bathi i-cafeine ifuthe kakubi ukulala, nangona ungaboni nto. Ukuba ufumanisa nzima ukuphuza isiphuzo esiqabulayo, uzame ukutshintshela ikhofi ye-decaffeinated. Okokuqala, siphuze isahlulo sekhofu eqhelekileyo kunye nesigamu sesigxina sekhofu ye-decaf, kwaye inxalenye yesithathu yendebe yikomityi yexesha eliqhelekileyo, kwaye inxalenye yonke iyahlanjululwa kunye nokunye ude uyeke ukusebenzisa i-caffeine. Ingxaki enkulu kubasetyhini abathile yindoda engafuni ukulala ngangoko, kodwa le ngxaki inokupheliswa lula. Cinga ngemisebenzi edibeneyo ngaphambi kokuba ulale - yenza i-yoga, thabatha ibhafu elifudumele okanye isitya, ulale ngesondo ...
Yintoni endiyenzayo ukuba ndikwazi ukulala ngexesha elifanelekileyo?
Oku kuya kunceda:
- Igalazi yobisi kunye ne-spoon yobusi.
- Ventilating kwigumbi lokulala.
- Umculo ocolileyo.
- Ukuqeqesha ngokuzenzekelayo.
- Ubuncinane beminitha engama-10 kunye neelabi kunye namafutha abalulekileyo okanye ibhegi yonyawo.
- Ukuhamba ngomzuzu-20 evulekile.
Yenza imihla ngemihla nge yoga okanye uqeqesho olulula. Okona kubaluleke kakhulu, kukho ukuzivocavoca kunye nokuxhatshazwa kwemisipha.
Khumbula ukuba kufuneka ulale ebumnyameni obukhulu ukuze i-melatonin kunye namafutha atshiswe.
Ewe, kuya kuba kuhle ngaphandle kokusebenzisa umzimba kwaye ulale ngokufanelekileyo. Zama ukunqabela ukutya okutshaya kunye nokutya okusemathinini, iimveliso ezigqityiweyo zemizuzu kunye nesonka esimhlophe, udle kanye ngeveki inyama ephilileyo, kabini ngesonto - amaqanda. Ukuba unesidlo semifuno, yidla imveliso ye-soy. Qiniseka ukuba uhamba phakathi kweentlanzi ezincinci kunye neenqatha, udla izithelo kunye nemifuno.
Imenyu ngokukhethekileyo yokulala ubuhle
Isidlo sakusasa (khetha ukhetho lwakho):
- indebe ineslis ubisi oluqholiweyo, i-omelette esuka kwinye inkukhu yenkukhu, i-orange okanye 1 i-apula.
- i-yoghurt ephothiweyo, indebe ye-muesli enobisi oluqingqiweyo, iqanda elibilisiwe, iglasi ye-apula ijusi.
- i-yogurt engenamafutha, isiqwenga sesonka sangqolowa esipheleleyo kunye ne-teaspoon yobusi, ibhanana.
Isicoco (khetha ukhetho lwakho):
- ijusi le stanacaspalsin
- i-apula kunye nesaladi yesithelo se-orange
- apula
Ukutya (khetha ukhetho lwakho):
- inyama yenkomo, isaladi yekotato kunye neklabishi
- intlanzi ephekiweyo, ihoxwe kwiimichiwa zeoyile okanye ikhukhamba
- isifuba senkukhu, iimbotyi eziluhlaza, isigaxa sephayinaphu
Ukutya okudliwayo (khetha ukutya kwakho):
- isobho-puree kwi-tomato, i-carrot, i-broccoli kunye nekholifulawa
- isobho semifuno ye-leek, utamatato kunye neklabishi, isiqwenga seshizi
- amazambane, ephekwe ngunifomu, isaladi kwi-pepper yaseBulgaria, iklabishi kunye neenqathe.
Impembelelo enhle kakhulu iya kuba xa emva kweeyure ezimbini emva kokudla isidlo sisebenza ngama-dumbbells, kunye neyure ngaphambi kokuba uphuze ubuthongo i-hour yefuthe elifudumeleyo kunye nokongezwa kwemon le-honey-dvuhstoykami.
Yikho konke! Ngoku uyazi ukuba wenzeni, ukuze iisentimitha ezingaphezulu ziphume emzimbeni wakho! Balala, bafumane ixesha elihle!