Okuqukethwe
Incazelo jikelele yalesi sifo
Ukuqwasha kuyinkinga yokulala ebonakaliswa ukungalali kahle, ubunzima bokulala, ukuzwela kwemisindo, nesikhathi esanele sokulala ukusiza umzimba ukuthi ululame kahle. Kulokhu, inani elanele futhi elijwayelekile lamahora okulala libhekwa njengamahora we-6-10.
Ukuncishwa ubuthongo okuhlelekile kungaholela ekukhuleni kohlobo lokuqwasha okungalapheki, okungadala ukuphazamiseka kwengqondo okukhulu, ukunyakaza okungalawuleki okungazelele kwezitho zomzimba ngesikhathi sokulala nokuphazamiseka kwesigqi sokuphefumula, okuholele ekushodweni komoya-mpilo ohogelwayo.
Izinhlobo zokuqwasha:
- ukwephulwa kokulala - ukwesaba umuntu ukuthi angalali, ukukhathazeka okwandisiwe, ukujabula;
- I-Intrasomy - ukuvuka njalo ebusuku, umuzwa wokujula okunganele kokulala;
- ukuphazamiseka okuhambisana nokuvuka ekuseni kakhulu;
- i-hypersomnia - ukulala ngokweqile emini ngenxa yokushoda kokulala ebusuku noma ngenxa yamaphilisi okulala.
Izimbangela:
- isheduli yomsebenzi, kufaka phakathi amashifu wesibili nowesithathu;
- imikhuba emibi;
- izimo ezingakhululekile zasendlini (ukugcwala, umsindo, ukukhanyisa kwedolobha);
- ukushintsha kwezikhathi zesikhathi lapho uthuthela endaweni entsha yokuhlala noma phakathi nohambo lwebhizinisi;
- ukufuduka kwabantu abaningi emadolobheni kanye nokuhamba kwesikhathi eside emadolobheni amakhulu;
- isimo esicindezelayo njalo emsebenzini noma emndenini;
- ukucindezeleka okungapheli;
- ukudla okungafanele nokusebenza komzimba;
- ukuphazamiseka kwezinhlelo zenhliziyo, zokuphefumula, zokugaya noma zemizwa;
- i-hypoglycemia (ukungasebenzi kahle kweglucose metabolism).
Izimpawu zokuqwasha:
- ukungalali kahle;
- ukuzwela kokulala;
- ukuvuka kaningi nobunzima bokulala futhi;
- ukuphazamiseka kokulala kwenzeka izikhathi ezintathu noma ngaphezulu ngesonto;
- i-malaise nobuthakathaka phakathi nosuku kubangelwa ukulala ngokwanele;
- ukuzizwa ukhathazekile;
- ukuthuthumela nobunzima emisipheni yomzimba wonke;
- ububomvu bamehlo, ukuvuvukala kwamajwabu amehlo, izindebe ezomile.
Ukudla okunempilo kokuqwasha
Izincomo ezijwayelekile
Lapho welapha ukuqwasha, kudingeka indlela edidiyelwe, efaka ukuguqula indlela odla ngayo, ukuvivinya umzimba nokusebenza komsebenzi. Kunemigomo embalwa eyisisekelo okufanele ilandelwe ukwenza ukulala kube lula nokulala ngokushesha:
- lala uvuke ngasikhathi sinye - uma udinga ukuvuka nsuku zonke ngehora lesi-8 ekuseni, bese uyolala futhi ungalali kungakadluli u-22: 00-24: 00. Umbuso ofanayo kufanele igcinwe ngempelasonto. Ngaphandle kwalokho, ukulangazelela ngokweqile ukulala ngeSonto ekuseni kungaholela ezinkingeni zokuvuka ngoMsombuluko;
- kusihlwa udinga ukulala uma ukozela kwenzeka;
- izinga lokushisa ekamelweni lokulala kufanele libe ngu-16-19 ° С, futhi izinga lomsindo nokukhanyisa kufanele kube kuncane;
- ngaphambi kokulala, akufanele wenze noma yiziphi izenzo ezisebenzayo, kodwa uma kungenzeka, phumula ngangokunokwenzeka. Isikhathi esikahle kakhulu samakilasi asebenzayo sithathwa njengamahora okusa kanye nesikhathi kusuka ngo-16: 00 kuya ku-19: 00;
- ukuze imicabango yansuku zonke ingaphazamisi ingqondo ngenkathi ilele, kufanele uhlaziye kusasa imizuzu eyi-10 ngaphambi kokulala bese uhlela zonke izenzo;
- umbhede akufanele ube yindawo yokusebenza. Kufanele ikhululeke, ikhululeke futhi isetshenziselwe ukulala nocansi kuphela;
- akufanele udle iziphuzo ze-tonic, ukudla okunzima nezidakamizwa ezivuselelayo ngemuva kuka-16: 00;
- Amahora ama-2 ngaphambi kokulala, ungadla kuphela ukudla okulula noma uphuze iziphuzo zobisi ezivutshiwe;
- ungaphuzi uketshezi oluningi ebusuku. Uketshezi oludlulele lungadala isifiso sasebusuku sokuya endlini yangasese, ngemuva kwalokho kuzoba nzima ukulala;
- uma umzimba udinga ukulala emini, khona-ke akufanele kube ngaphezu kwemizuzu engama-30;
- geza ngokufudumele ngamafutha abalulekile okuphumula amahora amabili ngaphambi kokulala;
- kwenze kube isiko eliyimpoqo ukuqhuba ukuhamba kwansuku zonke kusihlwa emoyeni omusha noma ukuya ocansini.
Ukudla okunempilo
I-hormone melatonin, ekhiqizwa ngumzimba womuntu, iyingxenye ebalulekile yokulala okunempilo nokujula. Izinga layo eliphansi egazini liholela ezimbangela zokuqwasha. Ungakhuphula izinga lale hormone ngokudla ukudla okuthile:
- i-cherry, i-sweet cherry, i-cherry plum - imithombo yemvelo ye-melatonin. Ngaphambi kokulala, kufanele kudliwe 100-120 g;
- ubisi nemikhiqizo yobisi - i-tryptophan ne-calcium kuzo ifaka isandla ekuleleni kokuqala;
- ubhanana - kukhuthaza ukukhiqizwa kwamahomoni, futhi i-potassium ne-magnesium zinomphumela ophumuzayo ohlelweni lwezinzwa nemisipha;
- Amantongomane, inyama engenamafutha, nezinkwa eziphelele zokusanhlamvu zinothe ngamavithamini B, abandakanyeka ekwakhiweni kwe-tryptophan ne-melatonin.
Futhi, ukudla okunomsoco kuthinta ukujwayelekile kokulala, okuhlanganisa ukudla okukhethiwe ngokunengqondo okuhlanganisa isethi elinganiselayo yamaprotheni, amafutha kanye nama-carbohydrate. Le mikhiqizo ihlanganisa:
- imifino (ulethisi), amakhambi (dill, basil), izithelo (kamalibhele, lemon);
- i-microalgae (spirulina, chlorella);
- Izinhlamvu eziphelele (irayisi elinsundu, ama-oats, okusanhlamvu)
- zonke izinhlobo zamakhowe adliwayo;
- izinhlanzi zasolwandle nezimbaza.
Amakhambi abantu wokuqwasha
Emithini yendabuko, kunezinombolo eziningi zokupheka zokwelapha ukusiza ukubhekana nokuqwasha. Nazi ezinye zazo:
- i-tincture yempande ye-peony evading. Ukuze wenze lokhu, kufanele uthenge impande ye-peony eyomile ekhemisi bese uyigcwalisa ngotshwala (40 vol.) Ngokwesilinganiso sika-1: 10. I-tincture kufanele igcinwe endaweni emnyama isonto lonke, bese ithathwa ngamaconsi angama-30-40 kathathu ngosuku. Inkambo yokwelashwa kufanele yenziwe okungenani inyanga eyodwa.
- ukumnika amakhambi okwelapha. Ingxube yezimbali (i-peony, i-tea rose, i-chamomile, itiye ye-ivan) yenziwa njengetiye elipholile ngaphambi kokulala ngesilinganiso se-1 tbsp. l. iqoqo le-250 ml. amanzi abilayo.
- ukumnika amakhambi of Mint, lemon namafutha, valerian, cyanosis, black elderberry, hops kanye wort St. Inhlanganisela yamakhambi omisiwe (1 tsp) kufanele ithululwe ngamanzi abilayo (i-200 ml), mayiyeke ibile imizuzu eyi-15-20 bese iphuza isigamu sehora ngaphambi kokulala.
Ukudla okuyingozi nokulimazayo kokuqwasha
Ukuvimbela ukuqwasha, kufanele ukhiphe noma ukhawulele ukusetshenziswa kokudla neziphuzo eziqukethe i-caffeine: itiye elinamandla elimnyama, ikhofi, ukhokho, ukhokho, iziphuzo zamandla, ushokoledi nezinye.
Kungcono futhi ukugwema ukusetshenziswa kwezinongo ezishisayo kanye nezinongo ezivusa ulwelwesi lwamafinyila ngokungafanele futhi ezingaphazamisa ukulala. Kuyadingeka ukususa ngokuphelele ekudleni kokudla okuqukethe i-monosodium glutamate, imibala yokudla engeyona eyemvelo kanye nokungcola kwensimbi esindayo.
Ukuze ususe ukuqwasha, kufanele futhi uqede noma unciphise ukusetshenziswa kotshwala kanye nenani likagwayi ababhemayo emini.
Qaphela!
Abaphathi abanacala nganoma yimuphi umzamo wokusebenzisa imininingwane oyinikiwe, futhi akuqinisekisi ukuthi ngeke ikulimaze wena uqobo. Izinto zokwakha azinakusetshenziselwa ukunquma ukwelashwa nokwenza ukuxilongwa. Njalo thintana nodokotela wakho onguchwepheshe!