Qeda ukuqwasha. Lala njengogodo ngale mikhiqizo

Uma uhlushwa ukuqwasha, udinga ukwazi imikhiqizo embalwa ezosiza ekuxazululeni inkinga. Ubunzima bokulala buyinkinga kubantu abaningi, ikakhulukazi ezimpilweni zanamuhla ezicindezelayo noma ezisheshayo. Kuyaziwa ukuthi uma umuntu elele, ujwayele ukucasuka futhi abe buthakathaka. Ngakho-ke, sekuyisikhathi sokubhekana nokuqwasha unomphela!

Ukulala okunempilo kubangelwa ukuba khona kwemisoco ethile ekudleni. Ukusebenza kwesimiso sezinzwa kanye nokuhlanganiswa kwezinhlanganisela kunesibopho sokuthi silala kahle yini. Lezi ngokuyinhloko:

• Uvithamini C,
• Insimbi,
• I-Magnesium - ebhekele ukusebenza kahle kwesistimu yezinzwa, inomphumela wokuzola nokuzola,
• I-Omega fatty acids - inomphumela omuhle ekudlulisweni kwezimpawu zemizwa. Baphinde bakhulise ukukhiqizwa kwe-melatonin, ebizwa ngokuthi i-hormone yokulala,
• Amavithamini B - abeka ukulala okufanele, ngoba ayadingeka ekukhiqizeni i-seratonin ne-melatonin. Isikhathi esisithathayo ukuze silale kanye nezinga lokulala kwethu kuncike kuzo. Ukunikezwa okufanelekile kwamavithamini B kuqeda ukucindezeleka futhi kunciphise.

Ungakudli lokhu ngaphambi kokulala uma ufuna ukulala kahle:

1. Imikhiqizo ecebile ngamafutha, ikakhulukazi agcwele, ngoba inzima ukugaya futhi ithwalisa uhlelo lokugaya ukudla.
2. Ushukela olula, okungukuthi imikhiqizo ye-cereal ehlanziwe, amaswidi, ngoba adala ukushintshashintsha kwamazinga kashukela egazini.
3. Igcwele amaprotheni angenawo ama-carbohydrate angeziwe. Zidinga isikhathi eside sokugayeka kokudla futhi zingenza kube nzima ukulala.
4. Iqukethe i-caffeine, okungukuthi ikhofi netiye elinamandla.

Imikhiqizo ekusiza ukuthi ulale:

1. Citrus – anovithamini C omningi, ngakho azokusiza ukuthi ulale. Engeza ijusi yewolintshi esanda kukhanywa esidlweni sakho.
2. amakhambi - i-lemon balm, i-chamomile, izingxube ze-herbal ezinomphumela wokuzola. Isizathu sobunzima bokulala ngokuvamile yizinzwa, ngakho-ke amakhambi ayoba aphelele kubantu abacindezelekile.
3. Ubisi - cishe wonke umuntu uzwile ukuthi inkomishi yobisi olufudumele ilawula ukulala okuphumuzayo futhi yenza kube lula ukulala. Lokhu kuyiqiniso ngoba ushukela okhona kuwo ukhuthaza ukukhiqizwa kwe-serotonin.
4. Imikhiqizo ye-Wholegrain cereal - okungukuthi, isinkwa se-oatmeal noma i-wholemeal. Baphinde babambe iqhaza ekukhiqizeni i-serotonin ngoba iwumthombo wama-carbohydrates namavithamini B. Azikhuphuli kakhulu izinga likashukela egazini.
5. ubhanana - umthombo we-tryptophan odingekayo ekukhiqizeni i-serotonin ne-magnesium, ephumuzayo futhi epholile.
6. Ijusi le-Cherry - i-melatonin equkethwe kuzo ilawula isigqi se-circadian.
7. Izinhlanzi zasolwandle ezinamafutha – isb. i-salmon, iwumthombo wamafutha e-unsaturated fatty acids kanye ne-tryptophan.