Chii Chinoramba Kuneta, Zvinopfuura Sei? Mishonga Yemishonga Yekuneta

kunzwa kuneta nguva dzose Chimiro chakajairika. manyaroChiratidzo chinowanzoitika chemamiriro akasiyana-siyana uye zvirwere zvakakomba, asi kazhinji zvinokonzerwa nezvikonzero zviri nyore. Izvi zvinowanzova zvinhu zviri nyore kugadzirisa.

Ndezvipi Zvinokonzera Kuneta?

Kushandiswa kwemakabhohaidhiretsi akacheneswa akawandisa

Makabhohaidhiretsi anogona kukurumidza kupa simba. Paunodya makabhohaidhiretsi, muviri unoachinja kuita shuga uye woashandisa sehuni. Zvisinei, kudya macarbohydrates akawanda akacheneswa kunogona kuita kuti unzwe wakaneta mukati mezuva rose.

Kana shuga nemakabhohaidhiretsi akagadzirwa zvikadyiwa, zvinokurumidza kukwidza shuga muropa. Izvi zvinoratidzira pancreas kuti ibudise huwandu hwakawanda hwe insulin kutumira shuga muropa nemaseru.

Kukurumidza kukwira kweshuga yeropa kunoteverwa nekudonha nekukurumidza kunogona kuita kuti unzwe wakaneta. Kudiwa kwesimba rinokurumidza kunowedzera kushandiswa kwemakhahydrates akacheneswa uye kutungamirira kune hutsinye.

Zvidzidzo zvakawanda zvakaona kuti kuderedza shuga uye kugadzikiswa macarbohydrates pakudya uye masvutugadziro anowanzo kupa simba rakawanda.

Kuti simba rirambe rakagadzikana, idya chikafu chine fiber semuriwo nenyemba panzvimbo yeshuga nemacarbohydrates akacheneswa.

mararamiro ekugara

Kusaita basa kunogona kuva chikonzero chekuderera kwesimba. Zvisinei, vanhu vakawanda vanotaura kuti vaneta zvikuru zvokusagona kurovedza muviri.

Zvidzidzo zvinoratidza kurovedza muviri pakati pevanhu vane hutano uye vanhu vane zvimwe zvirwere, zvakaita segomarara. kuneta yakaratidza kuti inogona kuderedza Uyezve, kunyange kuwedzera kushoma mukurovedza muviri kunogona kubatsira.

simudza simba pamwero uye kuneta Kuti uderedze, unofanira kunge uchishingaira. Semuyenzaniso; mira panzvimbo pokugara, shandisa masitepisi panzvimbo perifiti, uye famba daro pfupi.

kusawana hope dzakakwana

Kusawana hope dzakakwana kuneta kwako chimwe chezvikonzero zviri pachena. Muviri unoita zvinhu zvakawanda paunenge wakarara, kusanganisira kuchengeta ndangariro uye kuburitsa mahormone anodzora metabolism yako uye mazinga esimba. Paunomuka mangwanani mushure mekurara kwakanaka, unonzwa uchizorodzwa uye uine simba.

Vakuru vanoda avhareji yemaawa manomwe ekurara manheru ega ega kuti vave neutano hwakanaka. Kurara kunofanira kuva kwakadzikama uye kusingadzoreki kubvumidza uropi kupinda mumatanho mashanu ega ega ekurara.

Mukuwedzera pakurara zvakakwana, kuchengeta tsika yokurara yenguva dzose kunodiwawo kuneta kwako inobatsira kudzivirira. Mune kumwe kuongorora, vachiri kuyaruka vaienda kunorara panguva imwe chete pakati pevhiki nekupera kwevhiki vachienzanisa nevaya vanononoka kurara pave paya uye vaisarara zvishoma pakupera kwevhiki; yakashuma kuneta kushoma.

Kuita kurovedza muviri mukati mezuva kunopa kurara kunodzoreredza zvakanyanya usiku. Ongororo yakaitwa muvanhu vakura yakaona kuti kurovedza muviri kwakabatsira kuvandudza kurara uye kuderedza kuneta.

Kuti uvandudze huwandu uye kunaka kwekurara, enda kunorara panguva imwe chete manheru ega ega, zorora usati waenda kunorara, uye gara uchishanda zuva rese.

kusagadzikana kwezvokudya

kusagadzikana kwezvokudya kana kusawirirana kunokonzera zviratidzo zvakadai semapundu, matambudziko ekugaya, mhino inomhanya kana musoro. manyaro Ndicho chimwe chiratidzo chinowanzo furatirwa.

Kusagadzikana kwechikafu kwakajairika kunosanganisira gluten, mukaka, zai, soya uye chibage. Kana iwe uchifungidzira mamiriro ezvinhu akadaro, zvinobatsira kuve nekuongororwa kweallergy.

kusawana macalorie akakwana

Kudya mashoma macalorie kuneta zvinogona kukonzera kunzwa. A calorie chikamu chesimba chinowanikwa muchikafu. Muviri unozvishandisa kumutsa maitiro akadai sekufamba, kufema, uye kuchengetedza tembiricha yemuviri.

Paunodya macalorie mashoma, metabolism yako inononoka kuchengetedza simba, zvingangoita kuneta zvinokonzera. Muviri unoshandisa makorikori kubva pakudya zvichienderana nehuremu, kureba, zera, uye zvimwe zvinhu.

Mumamiriro ezvinhu apo kudya kwekoriori kwakaderera zvikuru, zvinova zvakaoma kusangana nevhitamini uye mineral zvinodiwa. Zvakwana Vitamin D iron uye zvimwe zvakakosha zvinovaka muviri kuneta sei zvingadaro.

Kudzivirira kunetaKunyangwe iwe uchivavarira kuderedza uremu, iwe unofanirwa kudya zvakakwana macalorie. Nekugadzirisa zvido zvako zvekoriori, iwe unofanirwa kutevera chirongwa chekudya chine hutano uye hachizokuvadza muviri wako.

kurara panguva isiri iyo

Pamusoro pekusarara zvakakwana, kurara panguva isiriyo kunoderedzawo simba. Kurara usiku mukati mezuva kunovhiringa circadian rhythm yemuviri, inova shanduko yebiological inoitika mukupindura kuchiedza nerima panguva ye24-awa.

Tsvagiridzo inoratidza kana maitiro ekurara asingaenderane necircadian rhythm kusingaperi kuneta vakaona kuti inogona kushanduka. Iri idambudziko rinowanzoitika pakati pevashandi veusiku.

Nyanzvi dzekurara dzinofungidzira kuti 2-5% yevashandi vekuchinja vanotambura nekuvhiringidzika kwehope kamwe chete pamwedzi kana kupfuura nekunyanya kurara kana kushaya hope.

Uyezve, kunyange kuramba wakamuka kwezuva rimwe kana maviri usiku kuneta sei zvingadaro. Mune kumwe kuongorora, majaya ane utano akabvumirwa kurara kwemaawa manomwe kana kuti pasi pemashanu asati aramba akamuka kwemaawa 21-23. Pasinei nekurara kuneta madhigirii akawedzera pamberi uye mushure mekurara.

Zvakanakisisa kurara usiku zvakanyanya sezvinobvira. Nekudaro, kana basa rako riri mumashifiti, zvinodikanwa kugadzira nzira dzekuwedzera simba rako kudzora wachi yemuviri wako.

Mune kumwe kuongorora, vashandi veshifiti vaisawanzovhenekerwa nechiedza chakajeka, kupfeka magirazi ezuva matema kunze, uye kurara murima guru. kuneta uye vakataura zviri nani.

Kupfeka magirazi kuvhara chiedza chebhuruu kunogonawo kubatsira vashandi vekuchinja.

kusawana mapuroteni akakwana

Kusakwana kweprotein kudya kuneta sei zvingadaro. Protein inodyiwa inozivikanwa kuwedzera metabolic rate kupfuura makabhohaidhiretsi kana mafuta.

Pamusoro pekubatsira mukurasikirwa uremu, zvakare kuneta kwako inogona kubatsira kudzivirira.

Mune imwe ongororo, kuzvishuma kuneta kwemazingayakanga yakaderera zvakanyanya pakati pevadzidzi vekoreji yekuKorea vakashuma kudya kwakakwira-protein chikafu sehove, nyama, mazai, uye bhinzi kanenge kaviri pazuva.

Zvimwe zvidzidzo zvakaratidza kuti kudya kweprotein yakawanda hakuna kunyanya kuwanda pakati pevanosimudza uremu uye avo vanoita kudzidzira kuramba. kuneta akawana maitiro.

Uyezve, tsvakurudza kuneta kwakoinoratidza kuti inogona kuderedzwa nemamwe maamino acids, ayo ari mabhuroko ekuvaka eprotein anozivikanwa secheni amino acids.

Kuchengeta metabolism yakasimba uye kudzivirira kuneta, vavarira kushandisa yemhando yepamusoro mapuroteni pakudya kwese.

Mvura isina kukwana

Kushandisa mazinga akakwana emvura kwakakosha pakuchengetedza simba rakanaka. Kupera kwemvura kunoitika kana usinganwi mvura yakakwana yekutsiva mvura yakarasika muweti, tsvina, dikita, uye mweya.

Ongororo dzinoverengeka dzakaratidza kuti kupererwa nemvura zvishoma kunogona kuderedza mazinga esimba uye kuderedza kugona kuisa pfungwa.

Kunyange iwe ungave wakanzwa kuti unofanirwa kunwa magirazi masere emvura zuva rega rega, ungangoda zvakawanda kana zvishoma pane izvo zvichienderana nehuremu, zera, murume kana mukadzi, uye nhanho yebasa.

Mari yaunofanirwa kudya uchinwa mvura ndeyekunwa zvakakwana kuchengetedza hydration mazinga.

Kushandisa zvinwiwa zvesimba

Yakakurumbira zvinwiwa zvesimba kazhinji zvinosanganisira:

• zvine caffeine
• shuga
• amino acids akadai setaurine
• Zvizhinji zvevhitamini B

Izvi zvinwiwa zvinopa simba rekuwedzera kwechinguva nekuda kwekukwira kwazvo caffeine uye shuga. Somuenzaniso, ongororo yakaitwa pavanhu vakuru vane utano hwakanaka vaishaya hope yakaratidza kuti kunwa chinwiwa chinopa simba kunoita kuti pave nemwero kuvandudzika mukumuka uye kushanda kwepfungwa.

Sezvineiwo, izvi zvinoitika ndezvenguva pfupi. Mukuongorora kwezvidzidzo zve41, kudiwa kwekurara kwemasikati kwakabuda zuva rakatevera pasinei nekuwedzera kuchenjerera uye kuwedzera mafungiro kwemaawa akawanda mushure mekushandisa chinwiwa chesimba.

Kunyangwe iyo caffeine yemukati ichisiyana zvakanyanya pakati pemhando, chinwiwa chesimba chinogona kuve neanosvika 350 mg yecaffeine, uye zvimwe zvinwiwa zvine simba zvinosvika 500 mg pagaba. Nokuenzanisa, kofi kazhinji ine 77-150 mg ye caffeine pamukombe.

Nekudaro, kunwa zvinwiwa zvine caffeine masikati, kunyangwe mudiki, zvinogona kukanganisa kurara uye kukonzeresa kuderera kwesimba zuva rinotevera.

Kuti uparadze kutenderera, zvirumure kure nezvinwiwa izvi zvine simba. Mukuwedzera, kuderedza kushandiswa kwekofi uye zvimwe zvinwiwa zvine caffeine mangwanani-ngwanani.

kushushikana kwakanyanya

kusagadzikana kusingaperiinogona kuva nemigumisiro yakadzama pamazinga esimba uye mararamiro ehupenyu. Nepo kumwe kushushikana kuri kwakajairika, kushushikana kwakanyanya kwakawanikwa muzvidzidzo zvakawanda. kuneta zvakakonzera.

Uyezve, yakawanda sei mhinduro yako kune kushushikana vaneta zvinokanganisa manzwiro aunoita. Imwe ongororo yakaitwa nevadzidzi vepayunivhesiti yakaratidza kuti kunzvenga kushushikana kunonyanya kudziviswa. kuneta kuwanikwa kuchikonzera.

Kunyangwe iwe usingakwanise kudzivirira mamiriro ekushushikana, kubata kunoderedza kunzwa kwekuneta.

Semuenzaniso, ongororo huru dzinoratidza kuti yoga uye kufungisisa kunogona kubatsira kubvisa kushushikana. Izvi kana zvakafanana maitiro emuviri wepfungwa anogona kukubatsira kuti unzwe uine simba uye kurarama nekushushikana.

kusafamba kana wakaneta

Chinhu chekutanga chatinoronga kuita kana tabva kubasa kurara pasofa tichiona TV. Nokudaro, inosimbisa kuneta, unonzwa wakaneta zvakanyanya.

Kudzidzira muviri nguva dzose kunobvumira hurongwa hwemwoyo kuti hushande zvakanyanya, kutumira oksijeni kumasero. Saka pane kurara pasofa, famba-famba.

kusadya iron yakakwana

Kushaikwa kwesimbi kunogona kukonzera kuneta uye kushatirwa. Vanhu vane iron inoshomeka vanokonzera kuneta sezvo okisijeni shoma ichienda kumamhasuru nemaseru.

Nyama yemombe isina kuonda, bhinzi, mazai, muriwo wemashizha egirinhi, nzungu nenzungu chikafu chine iron chaunogona kudya. Asi yeuka, kana pane kushomeka kwesimbi, enda kuna chiremba nekuti panogona kunge paine zvimwe zvikonzero.

kuva munhu anoda kukwana

Kuedza kuva akakwana kunoda kushanda nesimba uye kwenguva refu. Izvi zvinoteverwa nekugara kuneta. Isa muganhu wenguva mubasa rako uye uite maererano nayo.

nhata ngamera

Kufunga kuti zvichagara zvakaipa nekuwedzeredza zviitiko zvidiki kunogadzira kuneta kwepfungwa. Kunetseka uye kunetseka kunoita kuti unzwe kuneta. Mumamiriro ezvinhu akadaro, tora mweya wakadzika. Dzidzira kunze kana kugovera zvinokunetsa neshamwari.

skip breakfast

Sezvo muviri uchiramba uchishanda panguva yekurara, unoda mafuta paunosimuka. Kana iwe ukasvetuka kudya kwemangwanani, muviri unopera mafuta uye iwe unonzwa usimbe. Chisvusvuro chine zviyo zvakakwana uye mapuroteni isarudzo yakanaka yekugara wakagwinya zuva rose.

kusakwanisa kuramba

Tinobvuma zvikumbiro zvavo kuitira kuti tisagumbura mumwe munhu kana kuti titaridzike zvakanaka. Izvi zvinogadzira kuneta. Haufanire kuti hungu kune zvese. Zvidzidzise kuramba. Iti kwete zvinonzwika kana uri wega.

Kushanda munzvimbo yakashata

Hofisi yakatsvikinyidzana kana kuti nzvimbo yebasa inoganhurira mano ako epfungwa, inoita kuti zvikuomere kuisa pfungwa dzako, nokudaro zvichikunetesa. Ronga zvinhu zvako pachako kubasa pakupera kwezuva rega rega kuti utange zuva rinotevera zviri nani.

shanda pazororo

Kuverenga mae-mail ako kana kuita mabvunzurudzo ebasa nepadziva kunokunetesa. Rasa zvese zvako zvemagetsi pazororo. Nakidzwa nezororo rako kuitira kuti iwe ugone kuve unobudirira paunodzokera kubasa.

kunwa doro usati warara

Doro rinokonzeresa kusimuka kwakamwe kamwe muAdrenaline system uye rinokumutsa pakati pehusiku. Rega kunwa doro maawa 3-4 usati warara.

Kutarisa maemail usati warara

Chiedza chakavhenekerwa chehwendefa, foni kana komputa inogona kukanganisa rhythm yako yekurara nekudzvinyirira hormone melatonin. Maawa mashoma usati warara, siya zvigadzirwa zvetekinoroji uye uzvisiye zvishoma masendimita gumi nemana kubva pamubhedha wako.

Caffeine zuva rose

Zvidzidzo zvakaratidza kuti kunyanya kunwa caffeine muswere wese kunokanganisa kurara. Kunwa isingapfuuri makapu matatu ecaffeine pazuva kune hutano uye rega kunwa caffeine maawa matanhatu usati warara.

kunonoka kumuka pakupera kwevhiki

Kunonoka kurara neMugovera uye kunonoka kumuka mangwanani eSvondo kuchakonzera kushaya hope uye kuneta neMuvhuro. Kana ukanonoka kurara kuitira kuti Muvhuro urege kuva chirwere, edza kumuka panguva dzakajairika musi weSvondo uye ugadzirise nekumborara zvishoma masikati.

Tinobata Sei Kuneta uye Kuneta? Natural Remedy

Basil Essential Oiri yeKuneta

zvinhu

• 2-3 madonhwe e basil mafuta
• a diffuser
• Su

Application

- Zadza diffuser nemvura.

– Wedzera 2-3 madonhwe ebasil mafuta pairi uye sanganisa zvakanaka.

– Inhale iyo basil hwema.

- Unofanira kuita izvi 1 kusvika 2 kanomwe pazuva.

Izvo zvinokurudzira zvimiro zvebasil mafuta zvinobatsira kuwedzera kufunga, kurodza pfungwa, uye kubvisa kushushikana uye kushushikana.

Peppermint Oiri Yekuneta

zvinhu

• 2-3 madonhwe epeppermint mafuta
• a diffuser
• Su

Application

-Wedzera madonhwe mashoma emafuta epeppermint kune diffuser izere nemvura.

– Kufemedza hwema, kugovera hwema.

– Unofanira kuita izvi kanenge kaviri pazuva.

research, aromatherapy kuneta Inoratidza kuti inoshanda chaizvo mukurapa kwezviratidzo. Mint mafutaInoshanda zvakafanana nebasil mafuta mukubvisa kuneta kwepfungwa uye kushushikana.

Basil Leaf nokuda Kuneta

zvinhu

• 10 basil mashizha
• 1 magirazi emvura

Application

– Wedzera mashizha emubasil mugirazi remvura.

– Fashaidza mupoto.

- Bika kwemaminetsi mashanu uye woita.

- Bvumira mushonga kuti utonhore zvishoma usati wanwa.

-Unofanirwa kunwa izvi kaviri pazuva kuti uwane mabhenefiti.

BasilIyo inoratidza cognition-inosimudzira zvivakwa pamwe nekuderedza kushushikana, kusagadzikana, uye kuneta.

Kofi yekuneta

zvinhu

• 1 tablespoons yeupfu hwekofi
• 1 magirazi emvura
• Shuga (sezvinodiwa)

Application

– Isa chipunu chehupfu hwekofi mugirazi remvura.

– Fashaidza ubike.

- Isa imwe shuga mukofi wonwa mushure mekunge yatonhorera zvishoma.

- Unogona kunwa 1-2 makapu ekofi pazuva.

Caffeine mukofi inowedzera kusvinura uye mazinga esimba.

Attention!!!

Usanwa zvinopfuura makapu maviri ekofi pazuva, sezvo zvichigona kuita kuti unzwe wakaneta uye wakarara, zvichiita kuti utonyanya kuneta.

Huchi hweKuneta

Dzorera shuga mune dhizeti yako yaunofarira kana kuti smoothie nemashupuni euchi. Unofanira kudya uchi mazuva ose.

Macarbohydrates ari muuchi anowedzera simba uye anobatsira kurwisa hope. Uchi hunokurudzirwa sosi yemacarbohydrates evatambi panguva yekudzidziswa kwekutsungirira.

Lemon yeKuneta

zvinhu

• ½ ndimu
• 1 girazi remvura inodziya
• Uchi (sezvinodiwa)

Application

– Sveta muto wehafu yeremoni mugirazi remvura.

– Sanganisa zvakanaka woisa huchi pairi.

– Inwa muto weremoni.

-Unofanirwa kuita izvi kamwe chete mangwanani ega ega, zviri nani padumbu risina chinhu.

muto remonamu citric acidnekurwisa oxidative kusagadzikana kuneta kwako inogona kubatsira kugadzirisa. Kugara uchidya vhitamini C (iyo muto weremoni wakapfuma) kunowedzerawo kutorwa kwesimbi, nokudaro. kuneta uye kunoderedza kushushikana.

Green Tea Yekuneta

zvinhu

• 1 teaspoon yegreen tea
• 1 magirazi emvura
• Bal

Application

– Isa chipunu chegreen tea pagirazi remvura.

– Fashaidza mupoto woomesa.

– Inwa tii kana yatonhorerwa. Iwe unogona kuwedzera humwe huchi hwekunaka.

– Inwa green tea kaviri pazuva.

Green teaIyo antioxidant polyphenols mumusidhari inogona kunyaradza manzwiro uye kubvisa kushushikana uye kushushikana kunokonzera hope.

Magnesium yeKuneta

Kudya 200-400 mg ye magnesium zuva nezuva kuburikidza nekudya kana nekuwedzera. Zvokudya zvakapfuma mu magnesium Izvi zvinosanganisira sipinashi, kare, maonde, mabhanana, avocados, raspberries, legumes, broccoli, kabichi, uye hove (salmon uye mackerel).

Kushaikwa kweMagnesium kunogona kukonzera kushushikana, kunetseka, uye kuneta.

Chii Chaunofanira Kudya Kuti Udzivise Kuneta?

Zvokudya zvinozivikanwa kubatsira kuwedzera simba uye kudzivirira kuneta zvinosanganisira:

– Mhodzi dzeChia

- Banana

– Quinoa

- Yakakungurutswa oats

- Brown chingwa

- Bhinzi

- Almond