Yintoni ukudinwa okuzingileyo, kudlula njani? Amayeza eHerbal for Fatigue

ndiziva ndidiniwe ngalo lonke ixesha Yimeko eqhelekileyo kakhulu. ukukhathalaLuphawu oluqhelekileyo lweemeko ezahlukeneyo kunye nezifo ezinzulu, kodwa kwiimeko ezininzi zibangelwa yizizathu ezilula. Ezi ngokuqhelekileyo zizinto ezilula ukuzilungisa.

Ziintoni ezibangela ukudinwa?

Ukusetyenziswa kweecarbohydrates ezisulungekisiweyo ezininzi kakhulu

Iicarbohydrates zinokuba ngumthombo okhawulezayo wamandla. Xa usitya iicarbohydrates, umzimba uziguqula zibe yiswekile kwaye uzisebenzise njengamafutha. Nangona kunjalo, ukutya kakhulu iicarbohydrate ezisulungekileyo kunokubangela ukuba uzive udiniwe yonke imini.

Xa iswekile kunye neecarbohydrates ezisetyenzisiweyo zisetyenzisiwe, zinyusa ngokukhawuleza iswekile yegazi. Oku kubonisa ukuba i-pancreas ivelise inani elikhulu le-insulin ukuthumela iswekile egazini kunye neeseli.

Ukunyuka ngokukhawuleza kwinqanaba leswekile yegazi okulandelwa kukuhla ngokukhawuleza kunokukwenza uzive udiniwe. Isidingo samandla okukhawulezayo siya kwandisa ukusetyenziswa kwe-carbohydrates ecocekileyo kwaye iholele kumjikelezo ombi.

Uphononongo oluninzi lufumanise ukuba ukunciphisa iswekile kunye neecarbohydrates ezicutshungulwayo ekutyeni kunye nokutya okutyiwayo kuhlala kunika amandla amaninzi.

Ukugcina amanqanaba amandla azinzileyo, kutya ukutya okutyebileyo kwe-fiber-obutyebileyo njengemifuno kunye nemilenze endaweni yeswekile kunye nee-carbohydrate zeswekile kunye ne-carbohydrate.

ubomi bokuhlala

Ukungasebenzi kunokuba ngunobangela osisiseko wamandla aphantsi. Nangona kunjalo, abantu abaninzi baxela ukuba badinwe kakhulu ukuba bangajima.

Uphononongo lubonisa umthambo phakathi kwabantu abasempilweni kunye nabantu abanezinye izifo, ezinjengomhlaza. ukudinwa ibonakalise ukuba inokunciphisa Ngapha koko, ukunyuka okuncinci kokusebenza komzimba kunokuba yingenelo.

phakamisa inqanaba lamandla kwaye ukudinwa Ukuyinciphisa, kufuneka usebenze. Umzekelo; yima endaweni yokuhlala, sebenzisa izinyuko endaweni yelifti, uze uhambe umgama omfutshane.

ukungalali ngokwaneleyo

Ukungalali ngokwaneleyo ukudinwa kwakho esinye sezizathu ezibonakalayo. Umzimba wenza imisebenzi emininzi ngelixa ulele, kubandakanya ukugcina inkumbulo kunye nokukhupha iihomoni ezilawula i-metabolism kunye namanqanaba amandla. Xa uvuka ekuseni emva kokulala komgangatho, uziva uhlaziyekile kwaye unamandla.

Abantu abadala badinga umndilili weeyure ezisixhenxe zokulala ubusuku ngabunye ukuze babe sempilweni. Ubuthongo bufanele buphumle kwaye bungaphazanyiswa ukuvumela ingqondo ukuba idlule kwizigaba ezintlanu zomjikelo ngamnye wokulala.

Ukongeza ekulaleni ngokwaneleyo, ukugcina indlela yokulala eqhelekileyo ukudinwa kwakho inceda ukuyithintela. Kolunye uhlolisiso, ulutsha olufikisayo olulala ngaxeshanye phakathi evekini nangeempela-veki lufaniswa nolutsha olungalaliyo kamva luze lungalali kangako ngeempelaveki; ingxelo yokudinwa kancinci.

Ukusebenza ngokwasemzimbeni ngexesha losuku kubonelela ngakumbi ukulala ebusuku. Isifundo kubantu abadala safumanisa ukuba umthambo wanceda ukuphucula umgangatho wokulala kunye nokunciphisa amanqanaba okudinwa.

Ukuphucula ubungakanani kunye nomgangatho wokulala, lala ngexesha elifanayo busuku ngabunye, phumla ngaphambi kokuba ulale, kwaye uhlale usebenza imini yonke.

ukunganyamezeli ukutya

ukunganyamezeli ukutya okanye i-allergies ibangela iimpawu ezifana nerhashalala, iingxaki zokugaya ukutya, impumlo evuzayo okanye intloko ebuhlungu. ukukhathala Lolunye uphawu olusoloko lungahoywa.

Ukungazithembi okuqhelekileyo kubandakanya i-gluten, ubisi, iqanda, i-soy kunye nengqolowa. Ukuba uyakrokrela imeko enjalo, kuluncedo ukwenza uvavanyo lokungalufuni.

ukungafumani iikhalori ezaneleyo

Ukutya iikhalori ezimbalwa kakhulu fatigue inokubangela imvakalelo. Ikhalori yiyunithi yamandla efumaneka ekutyeni. Umzimba uzisebenzisa ukwenza iinkqubo ezinjengokunyakaza, ukuphefumla, kunye nokugcina ubushushu bomzimba.

Xa utya iikhalori ezimbalwa kakhulu, imetabolism yakho icotha ukugcina amandla, kunokubakho ukudinwa oonobangela. Umzimba usebenzisa iikhalori ezivela kukutya okusekelwe kubunzima, ubude, ubudala, kunye nezinye izinto.

Kwiimeko apho i-calorie intake iphantsi kakhulu, kuba nzima ukuhlangabezana neemfuno zevithamini kunye neemaminerali. Konele Ivithamin D i-iron kunye nezinye izondlo ezibalulekileyo ukudinwa kutheni inokuba njalo.

Ukuthintela ukudinwaNokuba ujonge ukunciphisa umzimba, kufuneka utye iikhalori ezaneleyo. Ngokumisela iimfuno zakho zekhalori, kufuneka ulandele isicwangciso sokutya esinempilo kwaye asiyi kulimaza umzimba wakho.

Ukulala ngexesha elingalunganga

Ukongeza kokungalali ngokwaneleyo, ukulala ngexesha elingafanelekanga nako kwehlisa amanqanaba amandla. Ukulala ebusuku emini kuphazamisa isigqi somzimba we-circadian, iinguqu zebhayoloji ezenzeka ekuphenduleni ukukhanya nobumnyama ngexesha lomjikelo weeyure ezingama-24.

Imiboniso yophando xa iipateni zokulala azingqinelani nesingqisho sejikelezo ukudinwa okungapheliyo yafumanisa ukuba inokuvela. Le yingxaki eqhelekileyo phakathi kwabasebenzi basebusuku.

Iingcali zokulala ziqikelela ukuba i-2-5% yabasebenzi beshifu banengxaki yokuphazamiseka kokulala kanye ngenyanga okanye ngaphezulu ngokulala okugqithisileyo okanye ukungabikho kokulala.

Ngaphezu koko, nokuhlala uphaphile usuku okanye ezimbini ebusuku ukudinwa kutheni inokuba njalo. Kolunye uhlolisiso, abafana abasempilweni babevunyelwa ukuba balale iiyure ezisixhenxe okanye ezingaphantsi kwezintlanu ngaphambi kokuba bahlale bethe qwa iiyure ezingama-21-23. Nokuba ixesha lokulala fatigue idigri zanda ngaphambi nasemva kokulala.

Kungcono ukulala ebusuku kangangoko kunokwenzeka. Nangona kunjalo, ukuba umsebenzi wakho uyatshintsha, kuyafuneka ukuba uphuhlise amacebo okunyusa inqanaba lamandla akho ukuze uqeqeshe kwakhona iwotshi yomzimba wakho.

Kolunye uhlolisiso, abasebenzi beshifti babengafane babe sesichengeni sokukhanya okuqaqambileyo, banxibe iindondo ezimnyama ngaphandle, baze balale ebumnyameni. fatigue kwaye baxela imvakalelo engcono.

Ukunxiba iindondo ukuvala ukukhanya okuluhlaza nako kunokunceda abasebenzi beshift.

ukungafumani protein eyaneleyo

Ukungonelanga kweprotheyini ukudinwa kutheni inokuba njalo. Iiprotheyini ezisetyenzisiweyo ziyaziwa ngokunyusa izinga le-metabolic ngaphezulu kwe-carbohydrates okanye amafutha.

Ukongeza ekuncedeni ukunciphisa umzimba, nayo ukudinwa kwakho inokunceda ukuyithintela.

Kolunye uphononongo, uzixelile amanqanaba okudinwayayisezantsi kakhulu phakathi kwabafundi beekholeji zaseKorea abaye baxela ukutya ukutya okuneprotheyini ephezulu njengentlanzi, inyama, amaqanda, kunye neembotyi ubuncinane kabini ngosuku.

Olunye uphononongo lubonise ukuba ukutya okuneprotheyini eninzi akuxhaphakanga kakhulu phakathi kwabaphakamisi bobunzima kunye nabo benza uqeqesho lokuxhathisa. fatigue ufumene umkhwa.

Ngaphezu koko, uphando ukudinwa kwakhoicebisa ukuba zinokuncitshiswa ngee-amino acids ezithile, eziziibhloko zokwakha zeprotheyini ezaziwa ngokuba zii-amino acid zekhonkco.

Ukugcina imetabolism yomelele kwaye uthintele ukudinwa, jolise ukutya umthombo weprotheyini ephezulu kwisidlo ngasinye.

Ukusetyenziswa kwamanzi okungonelanga

Ukusebenzisa amanqanaba aneleyo amanzi kubalulekile ukugcina amanqanaba afanelekileyo ombane. Ukuphelelwa ngamanzi emzimbeni kwenzeka xa ungaseli ulwelo olwaneleyo lokubuyisela amanzi alahlekileyo kumchamo, ilindle, ukubila, kunye nokuphefumla.

Uphononongo oluninzi lubonise ukuba ukuphelelwa ngamanzi emzimbeni kancinci kunokwehlisa amanqanaba amandla kwaye kunciphise ukukwazi ukuzikisa ingqondo.

Ngelixa usenokuba uvile ukuba kufuneka usele iiglasi ezisibhozo zamanzi ngosuku ngalunye, unokufuna ngaphezulu okanye ngaphantsi koko kuxhomekeke kubunzima, ubudala, isini, kunye nenqanaba lomsebenzi.

Isixa ekufuneka sitshisa ngelixa usela amanzi kukusela ngokwaneleyo ukugcina amanqanaba e-hydration.

Ukusebenzisa iziselo zamandla

Iyaziwa iziselo zamandla ngokuqhelekileyo ibandakanya:

• caffeine
• sugar
• amino acid ezifana taurine
• Izixa ezikhulu zevithamini B

Ezi ziselo zinika amandla okwethutyana ngenxa yecaffeine eninzi kunye nomxholo weswekile. Ngokomzekelo, uhlolisiso lwabantu abadala abasempilweni abanengxaki yokuphuthelwa lufumanise ukuba ukusebenzisa isiselo esinamandla kubangela uphuculo olulinganiselweyo kubuphaphele nokusebenza kwengqondo.

Ngelishwa, le mpembelelo yeyokwexeshana. Kuphononongo lwezifundo ezingama-41, imfuno yokulala emini yavela ngosuku olulandelayo, nangona ukonyuka kokuphaphama kunye nokwanda kwemood kwiiyure ezininzi emva kokusetyenziswa kwesiselo samandla.

Nangona umxholo we-caffeine uhluka ngokubanzi phakathi kweempawu, isiselo samandla sinokufikelela kwi-350 mg ye-caffeine, kwaye ezinye iziselo zamandla ziqulethe i-500 mg nganye. Ngokuthelekisa, ikofu idla ngokuba ne-77-150 mg yecaffeine kwikomityi nganye.

Nangona kunjalo, ukusela iziselo ezine-caffeine emva kwemini, nokuba ngamadosi amancinci, kunokuphazamisa ubuthongo kwaye kubangele amanqanaba aphantsi amandla ngosuku olulandelayo.

Ukwaphula umjikelo, ukuboleka kude kwezi zisela mandla. Ukongeza, umda wokusetyenziswa kwekofu kunye nezinye iziselo eziqwengqwa kwasekuqaleni kwemini.

amanqanaba aphezulu oxinzelelo

uxinzelelo olungapheliyoInokuba neziphumo ezinzulu kumanqanaba amandla kunye nomgangatho wobomi. Ngelixa uxinzelelo oluqhelekileyo, uxinzelelo olugqithisileyo lufunyenwe kwizifundo ezininzi. ukudinwa bangelwa.

Ukongeza, ingakanani impendulo yakho kuxinzelelo udiniwe ichaphazela indlela oziva ngayo. Uhlolisiso olwenziwe nabafundi baseyunivesithi lufumanise ukuba ukuphepha uxinezeleko kudla ngokuphetshwa. ukudinwa ifunyenwe ukuyibangela.

Nangona ungenakukwazi ukuphepha iimeko ezixinzelelekileyo, ukujamelana nazo kuya kunciphisa imvakalelo yokudinwa.

Umzekelo, uphononongo olukhulu lubonisa ukuba i-yoga kunye nokucamngca kunokunceda ukunciphisa uxinzelelo. Ezi okanye ezinye iindlela zokuziqhelanisa nomzimba wengqondo zinokukunceda uzive unamandla kwaye umelane noxinzelelo.

ukungahambi xa udiniwe

Into yokuqala esiceba ukuyenza xa siphuma emsebenzini kukungqengqa esofeni sibukele umabonakude. Ngaloo ndlela, iqinisa ukudinwa, uziva udinwe ngakumbi.

Ukuzivocavoca rhoqo kuvumela inkqubo ye-cardiovascular system ukuba isebenze ngokufanelekileyo, ukuthumela i-oksijini kwiiseli. Ngoko endaweni yokulala kwi-sofa, hamba uhambo.

ukungatyi intsimbi eyaneleyo

Ukunqongophala kwe-iron kunokubangela ukudinwa kunye nokucaphuka. Abantu abanengxaki ye-iron babangela ukudinwa njengoko ioksijini encinci iya kudlula kwizihlunu kunye neeseli.

Inyama yenkomo ebhityileyo, iimbotyi, amaqanda, imifuno enamagqabi aluhlaza, amandongomane kunye nebhotolo yamandongomane kukutya okutyebileyo kwentsimbi onokuthi ukutye. Kodwa khumbula, kwimeko yokusilela kwentsimbi, yiya kugqirha kuba kunokubakho ezinye izizathu.

ukuba ngumntu othanda ukugqibelela

Ukuzama ukugqibelela kuthatha umsebenzi onzima node. Oku kulandelwa kukudinwa rhoqo. Beka umda wexesha emsebenzini wakho kwaye uhlale kuyo.

intakumba inkamela

Ukucinga ukuba kuya kuhlala kubi ngokubaxa iziganeko ezincinci kudala ukudinwa kwengqondo. Ixhala kunye nokuxhalaba kukwenza uzive udiniwe. Kwiimeko ezinjalo, thatha umoya onzulu. Zilolonge ngaphandle okanye wabelane nomhlobo ngezinto ezikuxhalabisayo.

tsiba isidlo sakusasa

Ekubeni umzimba uqhubeka nemisebenzi yawo ngoxa ulele, ufuna amafutha xa uphakama. Ukuba utsiba isidlo sakusasa, umzimba uya kuphelelwa ngamafutha kwaye uya kuziva ulivila. Isidlo sakusasa esineenkozo ezipheleleyo kunye neprotheyini lukhetho olulungileyo lokuhlala ulungile imini yonke.

ukungakwazi ukuthi hayi

Siyazamkela izicelo zabo ukuze singamkhubekisi omnye umntu okanye sibonakale sisihle. Oku kudala ukudinwa. Akunyanzelekanga ukuba uthi ewe kuyo yonke into. Zifundise ukwala. Yithi hayi ngokuvakalayo xa uwedwa.

Ukusebenza kwindawo emdaka

Iofisi exineneyo okanye indawo osebenza kuyo inciphisa amandla akho engqondo, yenza kube nzima ukuba unikele ingqalelo, nto leyo ekwenza udinwe. Lungiselela izinto zakho zobuqu emsebenzini ekupheleni kosuku ngalunye ukuze uqale usuku olulandelayo ngcono.

ukusebenza kwiholide

Ukufunda ii-imeyile zakho okanye ukwenza udliwano-ndlebe lomsebenzi ngasechibini kukwenza udinwe. Lahla zonke izixhobo ze-elektroniki xa useholideyini. Yonwabele iholide yakho ukuze ube nemveliso ngakumbi xa ubuyela emsebenzini.

ukusela utywala phambi kwebhedi

Utywala bubangela ukunyuka ngequbuliso kwinkqubo yeadrenaline kwaye ikuvuse ezinzulwini zobusuku. Yeka ukusela utywala 3-4 iiyure ngaphambi kokulala.

Ukujonga ii-imeyile ngaphambi kokulala

Ukukhanya okukhanyisiweyo kwethebhulethi, ifowuni okanye ikhompyuter inokuphazamisa isigqi sakho sokulala ngokucinezela i-hormone melatone. Iiyure ezimbalwa ngaphambi kokuba balale, ziyeke izixhobo zetekhnoloji kwaye zibashiye ubuncinci i-14 cm kude nebhedi yakho.

Icaffeine imini yonke

Uphononongo lubonise ukuba ukuthatha icaffeine ngokugqithisileyo imini yonke kuchaphazela ukulala. Ukusebenzisa iikomityi ezingaphezu kwe-3 ze-caffeine ngosuku kunempilo kwaye yeka ukusebenzisa i-caffeine kwiiyure ezi-6 ngaphambi kokuba ulale.

ukuvuka emva kwexesha ngeempelaveki

Ukulala ebusuku kakhulu ngoMgqibelo nokuvuka ekuseni ngeCawa kuya kubangela ukuphuthelwa nokudinwa ngoMvulo. Ukuba ulala emva kwexesha ukuze ngoMvulo ungabi yi-syndrome, zama ukuvuka ngamaxesha aqhelekileyo ngeCawa kwaye wenze oko nge-nap encinci emva kwemini.

Sibujonga njani ubuthathaka kunye nokudinwa? Yendalo Yendalo

I-Basil Essential Oyile yokuFatigue

izinto

• 2-3 amaconsi eoli basil
• i-diffuser
• Su

Isicelo

– Gcwalisa i-diffuser ngamanzi.

– Yongeza i-2-3 yamathontsi eoli ye-basil kuyo kwaye udibanise kakuhle.

– Ukuphefumlela ivumba basil.

– Kufuneka wenze oku 1 ukuba 2 amaxesha ngosuku.

Iipropathi ezikhuthazayo zeoyile ye-basil zinceda ukwandisa ukugxila, ukulola iimvakalelo, kunye nokunciphisa uxinzelelo kunye nokudakumba.

Ioli yePeppermint yokuFatigue

izinto

• 2-3 amaconsi eoli peppermint
• i-diffuser
• Su

Isicelo

– Yongeza amathontsi ambalwa eoli yepeppermint kwidifuser ezaliswe ngamanzi.

- Qala ivumba, usasaza ivumba.

– Kufuneka wenze oku ubuncinane kabini ngemini.

uphando, aromatherapy fatigue Ibonisa ukuba isebenza kakuhle kakhulu kunyango lweempawu. Ioli yeMintIsebenza ngokufanayo kwioli ye-basil ekupheliseni ukudinwa kwengqondo kunye noxinzelelo.

Igqabi leBasil lokudinwa

izinto

• 10 amaqabunga e-basil
• Iiglasi ezi-1 zamanzi

Isicelo

– Yongeza amagqabi e-basil kwiglasi yamanzi.

– Bilisa ngepani.

-Opheka imizuzu emi-5 kunye nengxaki.

– Vumela isisombululo siphole kancinci phambi kokusela.

– Kufuneka usele oku kabini ngemini ukuze ufumane izibonelelo ezizezona zilungileyo.

IBasilIbonisa iipropathi zokuphucula ukuqonda kunye nokunciphisa uxinzelelo, ixhala, kunye nokutyhafa.

Ikofu yokudinwa

izinto

• 1 iipuniponi zomgubo wekhofi
• Iiglasi ezi-1 zamanzi
• Iswekile (njengoko kufuneka)

Isicelo

– Yongeza icephe lomgubo wekofu kwiglasi yamanzi.

– Bilisa kwaye upheke.

– Yongeza iswekile kwikofu kwaye usele emva kokuba ipholile kancinci.

– Ungasela 1-2 iikomityi zekofu ngosuku.

I-caffeine kwikofu yonyusa ukuphaphama kunye namanqanaba amandla.

Ingqalelo!!!

Musa ukusela ngaphezu kwekomityi ezimbini zekofu ngosuku, njengoko kunokukwenza uzive udiniwe kwaye ulele, kukwenza ube buthathaka ngakumbi.

Ubusi ngenxa yokudinwa

Faka iswekile kwi dessert oyithandayo okanye i-smoothie kunye neetipuni ezimbalwa zobusi. Kufuneka utye ubusi yonke imihla.

I-carbohydrate yobusi yonyusa amanqanaba amandla kwaye incedise ukulala. Ubusi ngumthombo onconyiweyo wee-carbohydrate zeimbaleki ngexesha loqeqesho lonyango.

Ilamuni yokudinwa

izinto

• ½ ilamuni
• Iiglasi ezi-1 zamanzi ashushu
• Ubusi (njengoko kufuneka)

Isicelo

– Cofa ijusi yesiqingatha selamuni kwiglasi yamanzi.

– Xuba kakuhle kwaye wongeze ubusi kuyo.

-Isela ijusi yelamuni.

-Ufanele wenze oku kube kanye kusasa, ngokukhethekileyo kwisisu esingenanto.

kwijusi yelamuni icitric acidngokulwa noxinzelelo lwe-oxidative ukudinwa kwakho giderilmesine yardımcı olabilir. Ukutya okuqhelekileyo kweVitamin C (yesona ijusi yelamuni) inesityebi) ikwandisa ukwanda kwentsimbi, ngaloo ndlela fatigue kwaye kunciphisa uxinzelelo.

Iti eluhlaza yokudinwa

izinto

• 1 ithisipuni yeti eluhlaza
• Iiglasi ezi-1 zamanzi
• Bal

Isicelo

– Yongeza itispuni yeti eluhlaza kwiglasi yamanzi.

– Bilisa kwipani kwaye uxinzelele.

– Sela iti emva kokuba ipholile. Ungongeza ubusi ukwenza incasa.

– Sela iti eluhlaza kabini ngemini.

Iti eluhlazaI-antioxidant polyphenols kumsedare inokuthomalalisa umoya kwaye ithomalalise uxinzelelo kunye noxinzelelo olubangela ukozela.

I-Magnesium yokuFatigue

Yidla i-200-400 mg ye-magnesium imihla ngemihla ngokutya okanye kunye nezongezelelo. Ukutya okutyebileyo kwi-magnesium Oku kubandakanya isipinatshi, i-kale, amakhiwane, iibhanana, ii-avokhado, iirascados, i-levopies, i-blobcoli, intlanzi kunye ne-mackerel).

Ukunqongophala kweMagnesium kunokubangela uxinzelelo, ukuxhalaba kunye nokudinwa.

Yintoni omawuyitye ukunqanda ukudinwa?

Ukutya okwaziwayo ukunceda ukwandisa amanqanaba amandla kunye nokuthintela ukudinwa kubandakanya:

- Iimbwe zechai

- Ibhanana

- IQuinoa

- I-oats eqengqelekayo

- Isonka esiBrown

- Iimbotyi

- Amangile