Okuqukethwe
Kusengumzimba okhulayo, kepha kulesi sikhathi esinezivunguvungu zemvelo kanye nokuhlaselwa okukhulu kolwazi ebuchosheni, kudinga umsoco ofanele. Ukuhlala ezindlini zokulala, umjaho phakathi kwezithandani, uthando, ukungalali nokunganaki - lezi yiziphuzo ezingapheli, ukudla okulula ohambeni, i-caffeine eningi nokugcwala kwamaswidi. Ungadla kanjani kahle kubafundi ukuze kungabikho zinkinga ngokukhathala, uvalo nesisu?
Umthetho 1. Ukudla kwasekuseni okushisayo
Ukudla kwasekuseni komfundi akumele kube lula futhi kube nokudla. Okungcono kakhulu i-carbohydrate iphalishi, i-pasta noma amazambane. Isitsha kufanele sibiliswe noma sibhakwe - kungabikho amafrimu noma umhluzi onamafutha.
Isitsha esiseceleni esinesitashi simuncwa kancane, ngoba izinga le-glucose egazini aligxumi, kodwa lishintsha kancane, linikeza amandla ngaphambi kwesidlo sakusihlwa, okuhlanganisa nokusebenza kwengqondo. Kungakuhle ukwengeza ibhulakufesi ngemifino noma izithelo, ukugeze ngetiye, ijusi noma ikhofi ngobisi. Faka ibhotela noma ubisi ekuhlobiseni okushisayo.
Ukudla kwasekuseni kwe-carbohydrate kungashintshwa noma kushintshwe amaprotheni - i-omelet enemifino kanye ne-kefir noma i-cottage shizi enezithako - iyogathi nezithelo. Khetha imikhiqizo yobisi enamafutha aphansi, kodwa hhayi i-0%.
Bheka imizwa yakho: ngemuva kwesidlo sasekuseni esifanele, kufanele uzwe ukukhuphuka kwamandla, hhayi ukozela. Lungisa ukudla okudlayo nokudla ukuze ungafuni ukulala ngokweqile emibhangqwaneni ngemuva kokudla kwasekuseni.
Umthetho 2. Isidlo sasemini samanzi
Umhluzi oshisayo wamanzi - inhlanzi, inyama noma umhluzi wemifino - umuncwa kangcono futhi uthatha ivolumu enkulu esiswini, okusho ukuthi amakhalori adliwa emini nge-oda elincane kakhulu. Kunconywa ukuthi isobho aligcini ngokweqile ngamafutha, kufanele ukhethe isidlo esinciphile.
Ucezu lwenhlanzi noma inyama enciphile kufanele lufakwe esobho, imifino - isaladi noma isitshulu, ucezu lwesinkwa esine-bran. Ukuze uvuselele ubuchopho bakho ngomsebenzi wesikole noma ngezifundo ezengeziwe, ungaziphuzela i-dessert - isithelo noma ucezu woshokoledi wemvelo.
Umthetho 3. Isidlo esilula
Amasemishi ahlukene, futhi akuwona wonke ayingozi esiswini. Ngokwesibonelo, shintsha isoseji ufake inyama ebhakiwe engenawo amandla, engeza ulethisi notamatisi noma upelepele nezaqathi, sebenzisa isinkwa esigcwele okusanhlamvu njengesisekelo, futhi usebenzise iyogathi noma ushizi onamafutha amancane esikhundleni semayonnaise.
Umthetho 4. I-caffeine encane
I-caffeine, yiqiniso, ivuselela ubuchopho futhi inike amandla. Kepha hhayi isikhathi eside. Ngemuva kwesikhashana, umzimba uzodinga isabelo esisha, ngenxa yalokho, ngemuva kokulayishwa kosuku lwe-caffeine kusihlwa uzozizwa ukhungathekile, lokhu kusongela ukuqwasha, ukunaka okuthe chithi saka, ukulala okungatheni futhi kamuva kube ukunqwabelana kokukhathala nokudangala okungapheli.
Phuza ikhofi ngokuqinile ekuseni, ungabi ngaphezu kwezinkomishi ezingu-2-3 ngosuku. Nikeza okuncamelayo kuziphuzo zemvelo kuneziphuzo ezisheshayo ezivela emishini yokuthengisa. Emahoreni alandelayo ngaphambi kokulala, phuza kuphela amanzi ahlanzekile, anganyakazi.
Umthetho 5. Isidlo sakusihlwa esilula
Imibuthano yabafundi esidlweni sakusihlwa kuvame ukuba wutshwala, ukudla okulula okungenampilo, noma ukudla okunamafutha amaningi. Udinga ukuyeka ngemikhuba enjalo, ngaphandle kwalokho lokhu kuyindlela eya okungenani i-gastritis. Ebusuku, kungakuhle ukuthi ube nesidlwana ngento ethize ebilisiwe noma upheke inhlanzi ngemifino, ucezu lweshizi, ingilazi yobisi, i-omelet ilungele ukudla okulula.