Ukuze uzive uvuyo emini, kwaye ukukholisa impilo ephilileyo, kubalulekile ukuba ubuthongo obuhle. Ngexesha lokulala, umzimba ubuyiselwa, uvelise ama-hormone eziyimfuneko kwizonyango. Ulala njani, ulala ixesha elingakanani kwaye kwenzekani ngexesha lokulala-konke oku kudlala indima ebalulekileyo kwimveliso yamandla. Kuyo yonke imihla, iikhemikhali ziveliswa kwingqondo edala ukukhathala, njengeGABA (gamma-aminobutyric acid) neurotransmitters kunye ne-adenosine.
UKUKHULULEKILEYO:
Fumana umyalelo othile, uya kulala. Qinisekisa ukuba kwigumbi lakho lokulala ubushushu obukhululekile, ngokuqhelekileyo malunga ne-21 ° C, bubumnyama, buthule. Gwema i-caffeine, ushukela kunye notywala ngokuhlwa. Musa ukusebenzisa, usebenze ebusuku ubheka. Ungadli kakhulu emva kokutya okunzima. Zama ukudla ngeesisixhenxe uze ulale kulishumi elinanye. Kodwa musa ukulala phantsi kwesisu esingenanto. Ukuba unyanzelekile ukuba udle ngokukhawuleza, yidla isaladi.
KUNYE UMSEBENZI .
Gcina idayari yokulala. Kuya kunceda ukucacisa iipatheni ezithintela ukuba ulale. Qaphela ixesha eliya kulala ngalo, kuthatha ixesha elingakanani ukuba ulale, kwaye kaninzi kangakanani uvuka ebusuku. Elinye ibhinqa lafumanisa ukuba wayengakwazi ukulala ngoLwesibini - xa wayedlala ngokuba ngumkhwekazi. Ekugqibeleni, wavuma wathi: "Andiyithandi umkhwekazi!" Ukulungela ukulala ubusuku, kwafuneka afundise umyeni wakhe ukuba athethe nonina.
UKUBHALA
Izityalo ezikhuthaza ukwakhiwa kwamandla zibizwa ngokuthi i-adaptogens, okanye "izityalo ezihlakaniphile". I-Adaptogens ikhusela umzimba kwixinzelelo kwaye ilawula ngokuzenzekelayo nayiphi na into eninzi okanye encinci ngaphandle kokuthintela nantoni na engadingi ukulungiswa. Ukuze ulungelelaniso olungcono lwe-phytopreparations, khetha iifom zamanzi kunye nama-powders (capsules), kungekhona amaphilisi.
VALERIANA . Ingcambu ye-valerian isityalo esithandwayo eRashiya, eYurophu nakwa-Asiya, ngokuchasene nesityalo. Thatha i-50 ukuya kwi-100 mg yokukhupha kathathu ngosuku.
IGINSEN iya kunceda ukuqinisa ubuthongo obuhle . Ukuba uphantsi kwengcinezelo, izinga lakho le-hormonal lingaba nelinganisela. I-ginseng yaseAsia inceda ukucwangcisa uxinzelelo lwegazi kunye nokulinganisela amanqanaba e-cholesterol kunye namahomoni. Thatha malunga ne-600-1200 mg yezimpande ezomileyo okanye u-200-600 mg we-extract yamanzi ngosuku.
ASHVAGANDA . Ukuze uzive uphila, kubaluleke kakhulu ukuba ube nentliziyo enempilo, kwaye u-ashwagandha unceda ukuqinisa umsebenzi wentliziyo. Esi sityalo, esibizwa ngokuba yi-Vitania okanye isi-Indian ginseng, sinezixhobo ezichasayo. Thatha 400-500 mg kathathu ngosuku.
Gubungela iindlebe zombini phakathi kwesithupha kunye ne-forefinger malunga nemizuzwana engama-20 ukuya ku-60 ukufumana ukufumana ngokukhawuleza kwamandla. Zonke i-meridians zidlula kwiindlebe, ngoko ukugubha iindlebe kukhuthaza umzimba wonke. Raziranie iinyawo zikhokelela kwisiphumo esifanayo.
Ngaba iidrenals zakho ziphelile? Hlalisa kwigumbi elimnyama elibhekiselele kwisibuko uze uqondise ukukhanya okukhanyayo kwimizuzu. Abafundi bafanele baqeshwe baze babe bubungakanani bentloko. Ukuba izigulane zakho ze-adrenal ziyakhathali, abafundi baya kwandisa kwaye bahlalutye amaxesha amaninzi ngaphambi kokuba babuyele kwilizwe elandisiweyo.
Xa uzinikezela ezandleni zomzimba weengcali okanye i-reflexologist, ezi zinto zenza ngcono ukuhamba kwegazi, kunceda i-oxygen, izondlo kunye nama-hormone zihamba ngcono. Kuyaziwa ukuba ukucoca umzimba kukunciphisa intliziyo, kunciphise uxinzelelo lwegazi kwaye kuvelise i-hormone yokuxinzelela. Yenza ezimbini iintlobo zomsebenzi kunye nomzimba onokuxhasa umzimba kunye namandla aphelileyo: i-shiatsu kunye ne-acupuncture.