Nangona ngamanye amaxesha siyayityeshela, ukuphuthelwa yingxaki ebalulekileyo echaphazela zonke iinkalo zobomi bethu. Njengoko ixesha lokulala liyancipha, umgangatho wethu wokulala uyancipha. Ukuze ulale kakuhle ebusuku, kufuneka ulale phakathi kweeyure ezingama-7-9. Ukulala ngokwaneleyo akuyi kusinika ubomi obunempilo kuphela, kodwa kusinika ubuchule bomzimba kunye nengqondo.
Ngexesha lokulala, uninzi lwemisebenzi yomzimba iyasebenza. Ukuqala usuku olutsha, ingqondo iyacocwa kwaye iivenkile zamandla zihlaziywa. Ngelishwa, indlela yokuphila yanamhlanje ichaphazela umgangatho wokulala wabantu abaninzi. Lo ngumngcipheko wezifo ezithile.
Ukungatyi kakuhle, uxinezeleko nokunqongophala kwezondlo zezinye zezinto ezibangela ukuba abantu abaninzi bangalali ngokwaneleyo. Ukuphuthelwaikwenza uzive udiniwe kwaye utyhafile. Ekuhambeni kwexesha, iba yenye yezizathu zokuphazamiseka kwengqondo.
Singabhenela kwezinye izisombululo zamayeza ukwenza ukulala kwethu kube lula. Umzekelo; iti zobuthongo. Ke usela ntoni ukuze ulale kamnandi ebusuku?
Iti zokulala zezi:
- iti ye-valerian
- iti chamomile
- iti ye-linden
- Melissa iti
- Iti yePassionflower
- Iti yelavenda
- iti ye-lemongrass
- Iti yeFennel
- iti yeanise
Iiti zokulala zivumela ukuba silale ngokulula, kwaye zivumela ukuba siphumle. Ngoku ndiza kunika iresiphi eyona nto isebenzayo phakathi kweeti zokulala. Le iti yenziwe ngebhanana kunye nesinamoni.
iresiphi yeti eyozelayo
izinto
- 1 iibhanana
- Isiqingatha sesipuni sesinamoni
- 1 ilitha yamanzi
Kwenziwa njani?
- Sika iziphelo zebhanana kwaye, ngaphandle kokuhluma, zibeke kwilitha yamanzi abilayo.
- Emva kokuba amanzi abilise kakuhle, nciphisa isitofu kwaye uvumele ukuba upheke imizuzu eyi-10.
- Susa kwisitofu, vumela ukuba uphuze imizuzu embalwa kwaye ugxininise amanzi.
- Yongeza i-pinch ye-sinamoni kwaye udibanise kakuhle.
- Sela iglasi yale tiyi ebangela ukulala imizuzu engama-40 ukuya kwiyure ngaphambi kokulala.
- Phinda oku rhoqo ebusuku de uzive ukhululekile ngokupheleleyo.
Iinzuzo zeti yobuthongo
Isinamoni ve ibhanana Iti eyenziwe ngayo yindlela engokwemvelo yokuphuthelwa kunye nezinye iingxaki ezinxulumene nokulala. Umxube wezi zondlo zimbini uphucula umgangatho wokulala kwaye unciphisa uxinzelelo.
- ibhanana, phezulu potassium ve nemagniziyam Sisiqhamo esinesondlo kunye nomxholo wayo. Zombini ezi minerali ziququzelela imisebenzi ethile yomzimba, njengokulawula uxinzelelo lwegazi kunye nokukhupha amanzi agciniweyo emzimbeni.
- Kwakhona kunefuthe elihle ekuphumleni kwemisipha kunye nempilo ye-vascular. Oku, kwakhona, kunciphisa ukuveliswa kwe-cortisol (ihomoni yoxinzelelo).
- Inzuzo yayo ephambili yokulala ngumxholo wayo we-tryptophan. I-Tryptophan yi-amino acid ebalulekileyo eyandisa imveliso ye-serotonin. I-Serotonin yi-neurotransmitter ebalulekileyo ukuze ulale kakuhle ebusuku.
- I-Cinnamon sisinongo samayeza kunye neekhompawundi ezisebenzayo ezifana ne-eugenol. Ukusetyenziswa kwe-Cinnamon kunconywa kwizigulane ezinesifo sikashukela sohlobo lwe-2. Inceda ukunciphisa iswekile yegazi ngokukhawulezisa imetabolism.
- I-Cinnamon ikwaxhasa ukugaya kunye nokujikeleza. Le yimiba emibini ebalulekileyo kubantu abaneengxaki zokulala.
Umthombo: 1
Amanqaku ekufanele uwafunde
