Okuqukethwe
Mhlawumbe, isimanga esingaqondakali futhi esingahloliwe kunephupho asikho nje empilweni yethu. Ekhathele futhi ekhathele, ngemuva kokusebenza kanzima kosuku, umuntu ulele embhedeni ofudumele futhi othambile, uyakhululeka, avale amehlo akhe futhi… izingalo nemilenze yakhe kuyasinda, imisipha yakhe izwakale ithambile, futhi imicabango yakhe imyisa kude kakhulu ukwazi, lapho ubuchopho budonsa khona izithombe ezintsha, kwesinye isikhathi ezingaqondakali…
Ubuwazi ukuthi kule minyaka engamashumi amabili edlule, ososayensi benze ucwaningo oluningi kule ndawo kunakuyo yonke iminyaka edlule. Ngenxa yalokho, bathola inani elikhulu lokutholwa, futhi kwafakazelwa ngokuthembekile ukuthi ukulala kunendima ebalulekile ekwenzeni impilo yomuntu ibe yimpilo, kuthonya ngqo konke ukuphumelela nokwehluleka kwakhe.
Ukulala nendima yakho ekuqhubekeni kwesayensi nobuchwepheshe
Esikhathini sethu, ubudlelwane obuphakathi kokulala nobuchwepheshe obusha busobala. Futhi konke ngoba namuhla impilo yomuntu ingaphezu kwakho konke. Ngakho-ke, izinkampani eziningi ezidume umhlaba wonke ezihileleka ekwakhiweni kwamagajethi, izinto zikagesi namanye amadivayisi ukwenza impilo yethu ibe lula, zaqala ukugcwalisa udaka lwazo ngongoti emkhakheni wokulala. Esinye sezibonelo ezinhle zalokhu ukufika kukaRoy Reiman, uchwepheshe ekuthuthukiseni ukulala ngaphandle kwezidakamizwa, eqenjini "". Ngaphezu kwalokho, wamenywa ngokukhethekile ukuthi azosebenza kwiWatchwatchwatch yeWatch, inhloso yayo ukukhulisa ikhwalithi yempilo yomuntu kanye… nokuqapha impilo yakhe, ikakhulukazi, ukukhetha isikhathi esihle sokuvuswa okulula.
Kungani kubalulekile ukudla ngaphambi kokulala?
Ukuphumula kungenye yezimo eziyinhloko zokulala okuzwakalayo nokungaphazanyiswa. Ngasikhathi sinye, asikhulumi ngomzimba kuphela, kodwa futhi nangobuchopho. Kubaluleke kakhulu ukukhumbula lokhu kubantu abathi, uma beyolala, bathande ukupheqa izehlakalo zosuku oludlule, bazihlaziye. Noma yenza izinhlelo zekusasa. Ngemuva kwakho konke, ubuchopho abuthokozi hhayi kuphela kokubi, kepha futhi kusuka emicabangweni emihle. Futhi kanye nenjabulo yakhe, iphupho ebelilindelwe isikhathi eside liyanyamalala, okunzima kakhulu ukubuya ngalo.
Kodwa-ke, ochwepheshe bathi kukhona ukudla okusiza ukudambisa isimiso sezinzwa esiyinhloko futhi, ngenxa yalokho, balale. Embuthanweni wabo, banamagama abo uqobo - "soporific". Lokhu kufaka phakathi lezo eziqukethe i-tryptophan, ngoba yile amino acid esiza umzimba ukuthi ukhiqize i-serotonin. I-neurotransmitter ebambezela ukudluliswa kwemizwa yezinzwa futhi ivumele ingqondo ukuthi ikhululeke.
Imikhiqizo eyi-10 ephezulu ezokusiza ukuthi ulale kalula futhi ngokushesha
Kuyaphawuleka ukuthi izazi eziningi ze-physiologists kanye nezazi zokudla zihlanganyela ekuthuthukiseni uhlu olunjalo oluphezulu. Ngaphezu kwalokho, izinhlu zabo zinemikhiqizo efanayo nehlukene. Kodwa kukho konke, njengoba besho, udinga ukubheka okuhle kuphela. Ngakho khetha kuzo lezo ezifanelana nokuthanda kwakho:
Ubhanana - Uqukethe i-potassium ne-magnesium, eqeda ukungezwani kwemisipha futhi ngaleyo ndlela ikuvumele uphumule. Udokotela owaziwa ngokusebenza kwengqondo uShelby Friedman Harris weluleka ukuba adle uhhafu kabhanana nenqwaba yamantongomane amasha ngaphambi kokulala: “Lokhu kuzonikeza umzimba wakho isilinganiso esihle kakhulu senhlanganisela ye-tryptophan ne-carbohydrate.”
AmaCroutons ngama-carbohydrate akhulisa amazinga kashukela egazini futhi aqala ukukhiqizwa kwe-insulin, yona esebenza njengephilisi lokulala lemvelo elincane. Ngaphezu kwalokho, yi-insulin enomthelela omuhle ekukhiqizeni i-tryptophan ne-serotonin efanayo emzimbeni. Ngendlela, ama-croutons angahlanganiswa nebhotela lamantongomane ukuthuthukisa umphumela.
Ama-Cherry - Aqukethe i-melatonin, i-hormone elawula ukulala. Kwanele ukudla idlanzana lalawa majikijolo noma uphuze ingilazi yejusi le-cherry ehoreni ngaphambi kokulala.
Ama-flakes, i-muesli noma okusanhlamvu kungama-carbohydrate afanayo asebenza njengama-crackers, ikakhulukazi uma ehlangene nobisi. Kepha kulokhu, kungakuhle ukuthi wenze ngaphandle koshukela. Njengoba ukutholakala kwayo ngokweqile egazini kungaba nomphumela ohlukile.
Irayisi leJasmine luhlobo lwelayisi ende okusanhlamvu. Ikhuthaza ukukhiqizwa kwe-glucose futhi, ngenxa yalokho, inyusa izinga le-tryptophan ne-serotonin egazini. Kodwa-ke, udinga ukuyidla okungenani amahora amane ngaphambi kokulala.
I-Oatmeal - Iqukethe i-magnesium, calcium, i-silicon, i-potassium ne-phosphorus, engakusiza ukuthi ulale ngokushesha.
Inhlanzi - Iqukethe i-omega-3 fatty acids, enesibopho sokulawula umfutho wegazi, kanye nezinto ezivusa ukukhiqizwa kwe-melanin ne-serotonin. Futhi kungcono ukudla izinhlanzi amahora ambalwa ngaphambi kokulala.
Ubisi olufudumele yi-tryptophan.
Ushizi onamafutha aphansi - njengobisi, uqukethe i-tryptophan, ehlanganiswe nenani elincane lamaprotheni, ezokuvumela ukuthi uphumule ngokushesha.
I-Kiwi ingumphumela wocwaningo lwamuva. I-Kiwi iyi-antioxidant yemvelo. Ngaphezu kwalokho, iqukethe i-potassium, okuthi, phakathi kwezinye izinto, ithuthukise ukusebenza kwenhliziyo nokuphefumula.
Ukufingqa konke lokhu okungenhla, ngingathanda ukukhumbula amazwi wesazi sokudla okunomsoco uChristine Kirkpatrick ukuthi akuwona wonke ama-carbohydrate ayinkimbinkimbi awusizo ngokulinganayo kulokhu. Ephishekela ukulala, "umuntu angase akhethe okungalungile" imikhiqizo e-soporific ", ekhetha ama-donuts afanayo. Ngokungangabazeki, lawa ama-carbohydrate akhulisa amazinga e-serotonin. Kodwa, uma kuhlanganiswe noshukela omningi, kungadala ukwenyuka kwamazinga kashukela egazini. ” Futhi lokhu kuzokuncisha ubuthongo isikhathi eside.
Ungayithuthukisa kanjani inqubo yokulala
Ekuqaleni, kuyadingeka ukulala kuphela uma uzizwa ukhathele kakhulu futhi unesifiso sokulala. Ngaphezu kwalokho, uma ngemuva kwemizuzu engu-15 ungakakwazi ukulala, kungcono ufunde incwadi noma uvuke wenze ezinye izinto, ulinde ukungena okusha kokukhathala. Ngaphandle kwalokho, ubeka engcupheni yokuphenduka kuze kube sebusuku.
Okwesibili, kufanele wenqabe ukudla okuvimbela ukulala. It:
- inyama - igaywa kancane;
- utshwala - bujabulisa isimiso sezinzwa;
- ikhofi - iqukethe i-caffeine;
- ushokoledi omnyama - uqukethe ne-caffeine;
- u-ayisikhilimu - uqukethe ushukela omningi;
- ukudla okunamafutha nokubabayo - kuphazamisa umsebenzi wenhliziyo nesisu.
Okwesithathu, Udinga ukukhipha ukuvivinya umzimba okukhulu ngaphambi kokulala. Ngendlela, lo mkhawulo awusebenzi nganoma iyiphi indlela kwezocansi. Kusukela ngesikhathi sokuya ocansini, umzimba ukhiqiza ama-hormone abamba iqhaza ekulaleni ngokushesha. Futhi ekuseni ngakusasa emva kwakhe, lo muntu uzovuka ngamandla futhi aphumule.
Ukulala izwe elihle kakhulu. Ngaphezu kwalokho, ososayensi abasakwazi ukuphendula umbuzo wokuthi kungani uvulekele abanye abantu, kepha hhayi abanye. Kodwa-ke, noma kunjalo, ikhwalithi yempilo yomuntu incike kwikhwalithi yayo. Khumbula lokhu!
Siqoqe amaphuzu abaluleke kakhulu mayelana nokudla okunomsoco wokujwayela ukulala futhi sizojabula uma wabelana ngesithombe kwinethiwekhi yokuxhumana noma kubhulogi, ngesixhumanisi saleli khasi: