Kuyini Ukukhathala Okuphikelelayo, Kudlula Kanjani? Amakhambi Emithi Yokukhathala

ngizizwa ngikhathele ngaso sonke isikhathi Kuyisimo esivame kakhulu. ukukhathalaKuwuphawu oluvamile lwezimo ezihlukahlukene kanye nezifo ezinzima, kodwa ezimweni eziningi kubangelwa izimbangela ezilula. Lezi ngokuvamile yizinto ezilula ukuzilungisa.

Ziyini Izimbangela Zokukhathala?

Ukusetshenziswa kwama-carbohydrate acwengekile amaningi kakhulu

Ama-carbohydrate angaba umthombo wamandla osheshayo. Uma udla ama-carbohydrate, umzimba uwashintsha ube ushukela futhi uwasebenzise njengamafutha. Kodwa-ke, ukudla ama-carbohydrate acwengekile amaningi kakhulu kungakwenza uzizwe ukhathele usuku lonke.

Lapho kudliwa ushukela nama-carbohydrate agayiwe, akhuphula ushukela wegazi ngokushesha. Lokhu kukhomba ukuthi amanyikwe akhiqiza inani elikhulu le-insulin ukuze athumele ushukela egazini nasemangqamuzaneni.

Ukwenyuka ngokushesha kwezinga likashukela egazini okulandelwa ukwehla ngokushesha kungakwenza uzizwe ukhathele. Isidingo samandla asheshayo sizokwandisa ukusetshenziswa kwama-carbohydrate acwengekile futhi kuholele kumjikelezo ononya.

Ucwaningo oluningi luthole ukuthi ukunciphisa ushukela kanye nama-carbohydrate agayiwe ngesikhathi sokudla nokudla okulula kuvame ukunikeza amandla engeziwe.

Ukuze ugcine amazinga wamandla ezinzile, yidla ukudla okune-fiber okucebile njengemifino nemidumba esikhundleni sikashukela kanye nama-carbohydrate acolisisiwe.

indlela yokuphila engenzi lutho

Ukungasebenzi kungaba yimbangela yamandla aphansi. Nokho, abantu abaningi babika ukuthi bakhathele kakhulu ukuba bangazivocavoca.

Ucwaningo lukhombisa ukuzivocavoca phakathi kwabantu abanempilo kanye nabantu abanezinye izifo, njengomdlavuza. ukukhathala wabonisa ukuthi kunganciphisa Ngaphezu kwalokho, ngisho nokwanda okuncane emsebenzini womzimba kungaba yinzuzo.

phakamisa izinga lamandla futhi ukukhathala Ukuze unciphise, kufanele usebenze. Ngokwesibonelo; yima esikhundleni sokuhlala, sebenzisa izitebhisi esikhundleni sekheshi, futhi uhambe amabanga amafushane.

ukungalali ngokwanele

Ukungalali ngokwanele ukukhathala kwakho esinye sezizathu ezisobala. Umzimba wenza imisebenzi eminingi ngenkathi ulele, okuhlanganisa ukugcina inkumbulo nokukhipha amahomoni alawula umzimba wakho namazinga wamandla. Lapho uvuka ekuseni ngemva kokulala kwekhwalithi, uzizwa uqabulekile futhi unamandla.

Abantu abadala badinga isilinganiso samahora ayisikhombisa okulala ubusuku ngabunye ukuze babe nempilo enhle. Ukulala kufanele kuphumule futhi kungaphazamiseki ukuze ubuchopho bukwazi ukudlula ezigabeni ezinhlanu zomjikelezo ngamunye wokulala.

Ngaphezu kokulala ngokwanele, ukugcina isimiso sokulala esivamile nakho ukukhathala kwakho isiza ukuyivimba. Kokunye ukuhlola, intsha elala ngesikhathi esifanayo phakathi nesonto nangezimpela-sonto uma iqhathaniswa naleyo elala kamuva futhi engalali kancane ngezimpelasonto; kubika ukukhathala okuncane.

Ukuvivinya umzimba phakathi nosuku kunikeza ukulala okubuyisela okwengeziwe ebusuku. Ucwaningo olwenziwa kubantu asebekhulile lwathola ukuthi ukuzivocavoca kusiza ukuthuthukisa izinga lokulala nokunciphisa amazinga okukhathala.

Ukuze uthuthukise inani nekhwalithi yokulala, lala ngesikhathi esifanayo njalo ebusuku, phumula ngaphambi kokulala, futhi uhlale usebenza usuku lonke.

ukungabekezelelani kokudla

ukungabekezelelani kokudla noma ukungezwani komzimba nezinto kubangela izimpawu ezinjengokuqubuka, izinkinga zokugaya ukudla, ikhala eligijima noma ikhanda. ukukhathala Ngolunye uphawu oluvame ukunganakwa.

Ukungabekezelelani kokudla okuvamile kuhlanganisa i-gluten, ubisi, iqanda, isoya kanye nommbila. Uma usola isimo esinjalo, kuyasiza ukuhlola ukungezwani komzimba nezinto ezithile.

ukungatholi ama-calories anele

Isebenzisa ama-calories ambalwa kakhulu ukukhathala kungase kubangele umuzwa. Ikhalori iyunithi yamandla etholakala ekudleni. Umzimba uwasebenzisela ukwenza kusebenze izinqubo ezinjengokunyakaza, ukuphefumula, nokugcina izinga lokushisa lomzimba.

Uma udla ama-calories ambalwa kakhulu, i-metabolism yakho iyancipha ukonga amandla, okungenzeka ukukhathala izimbangela. Umzimba usebenzisa amakhalori asuka ekudleni okusekelwe esisindweni, ubude, ubudala, nezinye izici.

Ezimweni lapho ukudla kwekhalori kuphansi kakhulu, kuba nzima ukuhlangabezana nezidingo zamavithamini namaminerali. Kwanele Ivithamini D okusansimbi nezinye izakhi ezibalulekile ukukhathala kungani kungaba njalo.

Ukuvimbela ukukhathalaNgisho noma uhlose ukunciphisa umzimba, kufanele udle ama-calorie anele. Ngokunquma izidingo zakho zekhalori, kufanele ulandele uhlelo lokudla olunempilo futhi olungeke lulimaze umzimba wakho.

ukulala ngesikhathi esingalungile

Ngaphezu kokungalali ngokwanele, ukulala ngesikhathi esingalungile nakho kwehlisa amazinga amandla. Ukulala ebusuku emini kuphazamisa isigqi sokujikeleza komzimba, okuyizinguquko zebhayoloji ezenzeka ngenxa yokukhanya nobumnyama phakathi nomjikelezo wamahora angama-24.

Ucwaningo lubonisa lapho amaphethini okulala engafani nesigqi sokujikeleza ukukhathala okungapheli bathole ukuthi ingavela. Lena inkinga evamile phakathi kwezisebenzi zasebusuku.

Ochwepheshe bokulala balinganisela ukuthi u-2-5% wabasebenzi beshifu bahlushwa ukuphazamiseka kokulala kanye ngenyanga noma ngaphezulu ngokulala ngokweqile noma ukungalali.

Ngaphezu kwalokho, ngisho nokuhlala uphapheme usuku olulodwa noma ezimbili ebusuku ukukhathala kungani kungaba njalo. Kokunye ukuhlola, izinsizwa eziphile kahle zazivunyelwa ukuba zilale amahora ayisikhombisa noma ngaphansi kwamahlanu ngaphambi kokuba zihlale ziphapheme amahora angu-21-23. Kungakhathaliseki isikhathi sokulala ukukhathala ama-degree anda ngaphambi nangemuva kokulala.

Kungcono kakhulu ukulala ebusuku ngangokunokwenzeka. Kodwa-ke, uma umsebenzi wakho ushintshashintsha, kuyadingeka ukwakha amasu okukhulisa izinga lakho lamandla ukuze uqeqeshe kabusha iwashi lomzimba wakho.

Kokunye ukuhlola, izisebenzi zamashifu zazingemancane amathuba okuba zichayeke ekukhanyeni okukhanyayo, zifake izibuko ezimnyama ngaphandle, futhi zilale ebumnyameni obukhulu. ukukhathala futhi babika isimo esingcono.

Ukugqoka izibuko ukuvimba ukukhanya okuluhlaza okwesibhakabhaka nakho kungasiza izisebenzi zokushintsha.

ukungatholi amaprotheni anele

Amaprotheni anganele ukukhathala kungani kungaba njalo. Amaprotheni asetshenzisiwe ayaziwa ukuthi anyusa izinga le-metabolic ngaphezu kwama-carbohydrate noma amafutha.

Ngaphezu kokusiza ekunciphiseni isisindo, nayo ukukhathala kwakho kungasiza ukukunqanda.

Kolunye ucwaningo, wazibika amazinga okukhathalalaliphansi kakhulu phakathi kwabafundi basekolishi baseKorea ababike ukuthi badla ukudla okunamaprotheni amaningi njengenhlanzi, inyama, amaqanda, nobhontshisi okungenani kabili ngosuku.

Olunye ucwaningo luye lwabonisa ukuthi ukudla okunamaprotheni amaningi akuvamile kakhulu phakathi kwabaphakamisa izinsimbi kanye nalabo abenza ukuqeqeshwa kokumelana. ukukhathala uthole umkhuba.

Ngaphezu kwalokho, ucwaningo ukukhathala kwakhoiphakamisa ukuthi zingancishiswa ngama-amino acid athile, okungamabhilidi okwakha amaprotheni aziwa ngokuthi amaketanga amino acid.

Ukugcina imetabolism iqinile futhi uvimbele ukukhathala, hlose ukusebenzisa umthombo wamaprotheni wekhwalithi ephezulu kukho konke ukudla.

Ukusetshenziswa kwamanzi okunganele

Ukusebenzisa amazinga anele amanzi kubalulekile ukuze ugcine amazinga wamandla amahle. Ukuphelelwa amanzi emzimbeni kwenzeka lapho ungaphuzi uketshezi olwanele ukuze ubuyisele amanzi alahleka emchameni, endle, ekujulukeni nasekuphefumuleni.

Ucwaningo oluningana lubonise ukuthi ukuphelelwa amanzi emzimbeni kancane kungehlisa amazinga wamandla futhi kunciphise amandla okugxilisa ingqondo.

Nakuba kungenzeka ukuthi uzwile ukuthi kufanele uphuze izingilazi zamanzi eziyisishiyagalombili ngosuku, ungase udinge ngaphezulu noma ngaphansi kwalokho kuye ngesisindo, ubudala, ubulili, kanye nezinga lomsebenzi.

Inani okufanele ulidle ngenkathi uphuza amanzi ukuphuza ngokwanele ukugcina amazinga e-hydration.

Ukusebenzisa iziphuzo zamandla

Okudumile iziphuzo zamandla ngokuvamile kuhlanganisa:

• caffeine
• ushukela
• ama-amino acid afana ne-taurine
• Inani elikhulu lamavithamini B

Lezi ziphuzo zinikeza amandla esikhashana ngenxa yokuqukethwe okuphezulu kwe-caffeine noshukela. Ngokwesibonelo, ucwaningo lwabantu abadala abanempilo enhle abanenkinga yokuqwasha lwathola ukuthi ukudla isiphuzo esinamandla kuholela ekuthuthukisweni okusesilinganisweni kokuphaphama nokusebenza kwengqondo.

Ngeshwa, lo mphumela ungowesikhashana. Ekubuyekezweni kwezifundo ezingu-41, isidingo sokulala emini savela ngosuku olulandelayo naphezu kokuqapha okukhulayo kanye nesimo sengqondo esikhulayo amahora ambalwa ngemva kokuphuza isiphuzo samandla.

Nakuba okuqukethwe kwe-caffeine kuhluka kakhulu phakathi kwemikhiqizo, isiphuzo samandla singaqukatha kufika ku-350 mg we-caffeine, futhi ezinye iziphuzo zamandla ziqukethe cishe u-500 mg ithini ngalinye. Ngokuqhathanisa, ikhofi ngokuvamile iqukethe i-77-150 mg ye-caffeine inkomishi ngayinye.

Kodwa-ke, ukuphuza iziphuzo ezine-caffeine ntambama, ngisho nangemithamo emincane, kungaphazamisa ukulala futhi kubangele amazinga aphansi wamandla ngosuku olulandelayo.

Ukuze unqamule umjikelezo, zikhulule kulezi ziphuzo ezinikeza amandla. Ngaphezu kwalokho, nciphisa ukusetshenziswa kwekhofi nezinye iziphuzo ezine-caffeine ekuseni kakhulu.

amazinga aphezulu okucindezeleka

ukucindezeleka okungapheliingaba nemiphumela ejulile emazingeni wamandla kanye nezinga lempilo. Nakuba ukucindezeleka okuthile kuvamile, ukucindezeleka ngokweqile kuye kwatholakala ezifundweni eziningi. ukukhathala kubangelwa.

Ukwengeza, ingakanani impendulo yakho ekucindezelekeni sikhathele kuthinta indlela ozizwa ngayo. Ucwaningo olwenziwe nabafundi basenyuvesi lwathola ukuthi ukugwema ukucindezeleka cishe kuyogwenywa. ukukhathala kutholwe ukuyibangela.

Nakuba ungeke ukwazi ukugwema izimo ezicindezelayo, ukubhekana nesimo kuzonciphisa umuzwa wokukhathala.

Isibonelo, ukubuyekezwa okukhulu kubonisa ukuthi i-yoga nokuzindla kungasiza ekudambiseni ukucindezeleka. Lezi zinqubo noma ezifanayo zomzimba zingakusiza uzizwe unamandla futhi ubhekane nokucindezeleka.

enganyakazi lapho ekhathele

Into yokuqala esihlele ukuyenza uma siphuma emsebenzini ukuthi silale esofeni sibuke umabonakude. Ngakho, kuqinisa ukukhathala, uzizwa ukhathele nakakhulu.

Ukuzivocavoca okuvamile kuvumela isimiso senhliziyo ukuthi sisebenze ngokuphumelelayo, ukuthumela umoya-mpilo kumaseli. Ngakho esikhundleni sokulala kusofa, hamba uyoshaywa umoya.

ukungadli insimbi eyanele

Ukushoda kwe-ayoni kungabangela ukukhathala nokucasuka. Abantu abanokuntuleka kwe-iron babangela ukukhathala njengoba kungena umoya-mpilo omncane emisipha namaseli.

Inyama yenkomo ezondile, ubhontshisi, amaqanda, imifino enamahlamvu aluhlaza, amantongomane nebhotela lamantongomane kungukudla okunothe ngensimbi ongakudla. Kodwa khumbula, uma kwenzeka ukuntuleka kwensimbi, vakashela udokotela ngoba kungase kube nezinye izizathu.

ukuba umuntu ongafuni ukuphelela

Ukuzama ukuphelela kuthatha umsebenzi onzima futhi omude. Lokhu kulandelwa ukukhathala njalo. Beka umkhawulo wesikhathi emsebenzini wakho futhi uhambisane nawo.

zizeze ikamela

Ukucabanga ukuthi kuyohlale kukubi ngokwenza ihaba ngezenzakalo ezincane kudala ukukhathala kwengqondo. Ukukhathazeka nokukhathazeka kukwenza uzizwe ukhathele. Ezimweni ezinjalo, thatha umoya ojulile. Zivocavoce ngaphandle noma wabelane nomngane okukukhathazayo.

yeqa isidlo sasekuseni

Njengoba umzimba uqhubeka nemisebenzi yawo ngesikhathi ulele, udinga uphethiloli lapho uvuka. Uma weqa ukudla kwasekuseni, umzimba uzophelelwa uphethiloli futhi uzozizwa uvilapha. Ibhulakufesi eligcwele okusanhlamvu namaprotheni kuyinketho enhle yokuhlala ufanelekile usuku lonke.

ukungakwazi ukuthi cha

Siyazamukela izicelo zabo ukuze singacasuli omunye umuntu noma sibukeke kahle. Lokhu kudala ukukhathala. Akumele uthi yebo kukho konke. Zifundise ukwenqaba. Ithi cha ngokuzwakalayo lapho uwedwa.

Ukusebenza endaweni engcolile

Ihhovisi eliminyene noma indawo yokusebenza ikhawulela ikhono lakho lengqondo, yenza kube nzima ngawe ukugxila, ngaleyo ndlela ikukhathaze. Hlela izinto zakho siqu emsebenzini ekupheleni kosuku ngalunye ukuze uqale usuku olulandelayo kangcono.

sebenza eholidini

Ukufunda ama-imeyili akho noma ukwenza izingxoxo zomsebenzi eduze kwechibi kukwenza ukhathele. Lahla wonke amagajethi akho e-elekthronikhi ngenkathi eholidini. Jabulela iholide lakho ukuze ukhiqize kakhudlwana lapho ubuyela emsebenzini.

ukuphuza utshwala ngaphambi kokulala

Utshwala bubangela ukwanda okungazelelwe ohlelweni lwe-adrenaline futhi lukuvusa phakathi nobusuku. Yeka ukuphuza utshwala amahora angu-3-4 ngaphambi kokulala.

Ukuhlola ama-imeyili ngaphambi kokulala

Ukukhanya okukhanyisiwe kwethebhulethi, ifoni noma ikhompuyutha kungaphazamisa isigqi sakho sokulala ngokucindezela i-hormone melatonin. Amahora ambalwa ngaphambi kokuba ulale, shiya izinto zobuchwepheshe futhi uzishiye okungenani u-14 cm kude nombhede wakho.

I-caffeine usuku lonke

Ucwaningo luye lwabonisa ukuthi ukudla ngokweqile i-caffeine usuku lonke kuthinta ukulala. Ukudla okungaphezu kwezinkomishi ezi-3 ze-caffeine ngosuku kunempilo futhi yeka ukusebenzisa i-caffeine amahora angu-6 ngaphambi kokulala.

ukuvuka ebusuku ngezimpelasonto

Ukulala ebusuku kakhulu ngoMgqibelo nokuvuka ekuseni ngeSonto kuzodala ukuqwasha nokukhathala ngoMsombuluko. Uma ulala sekwephuzile ukuze uMsombuluko ungabi yi-syndrome, zama ukuvuka ngezikhathi ezivamile ngeSonto futhi wenze lokhu ngokulala kancane ntambama.

Sikuphatha Kanjani Ubuthakathaka Nokukhathala? Ikhambi Lemvelo

I-Basil Amafutha Abalulekile Wokukhathala

izinto

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

Isicelo

– Gcwalisa i-diffuser ngamanzi.

– Faka 2-3 amaconsi amafutha e-basil kuwo uhlanganise kahle.

– Hogela iphunga le-basil.

- Kufanele wenze lokhu izikhathi ezi-1 kuye kwezi-2 ngosuku.

Izakhiwo ezivuselelayo zamafutha e-basil zisiza ukwandisa ukugxilisa ingqondo, ukulola izinzwa, futhi kunciphise ukucindezeleka nokucindezeleka.

Amafutha e-Peppermint Wokukhathala

izinto

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

Isicelo

– Faka amaconsi amalutshwana kawoyela we-peppermint esitsheni esigcwele amanzi.

– Hogela iphunga, usakaze iphunga.

– Kufanele wenze lokhu okungenani kabili ngosuku.

Ucwaningo nge-aromatherapy ukukhathala Kubonisa ukuthi kusebenza kahle kakhulu ekwelapheni izimpawu. Amafutha e-MintIsebenza ngokufanayo kuwoyela we-basil ekudambiseni ukukhathala kwengqondo nokucindezeleka.

I-Basil Leaf yokukhathala

izinto

• 10 amaqabunga e-basil
• 1 izinkomishi zamanzi

Isicelo

– Faka amaqabunga e-basil engilazini yamanzi.

– Bilisa epanini.

– Pheka imizuzu emi-5 uhluze.

– Vumela ikhambi ukuthi liphole kancane ngaphambi kokuphuza.

– Kufanele uphuze lokhu kabili ngosuku ukuze uthole izinzuzo ezinkulu.

IBasilIbonisa izici ezithuthukisa ukuqonda kanye nokunciphisa ingcindezi, ukukhathazeka, nokukhathala.

Ikhofi Lokukhathala

izinto

• 1 wezipuni zekhofi powder
• 1 izinkomishi zamanzi
• Ushukela (njengoba kudingeka)

Isicelo

– Faka isipuni sempuphu yekhofi engilazini yamanzi.

– Bilisa upheke.

– Faka ushukela ekhofini uliphuze ngemva kokuba selipholile kancane.

– Ungakwazi ukuphuza 1-2 izinkomishi zekhofi ngosuku.

I-caffeine ekhofini inyusa ukuqapha namazinga wamandla.

Qaphela!!!

Ungaphuzi ngaphezu kwezinkomishi ezimbili zekhofi ngosuku, njengoba kungakwenza uzizwe ukhathele futhi uzunywe ubuthongo, kukwenze uphelelwe amandla nakakhulu.

Uju Lokukhathala

Faka ushukela ku-dessert oyikhonzile noma i-smoothie ngezipuni ezimbalwa zoju. Kufanele udle uju nsuku zonke.

Ama-carbohydrate asojuni akhulisa amazinga amandla futhi asize ukulwa nokozela. Uju luwumthombo onconywayo wama-carbohydrates kubasubathi ngesikhathi sokuqeqeshwa kokukhuthazela.

I-Lemon yokukhathala

izinto

• ½ ulamula
• Ingilazi ye-1 yamanzi afudumele
• Uju (njengoba kudingeka)

Isicelo

– Khama ijusi yehafu yelamula engilazini yamanzi.

– Xuba kuhle ufake uluju kuyo.

– Phuza ijusi yelamula.

Lokhu kufanele ukwenze kanye njalo ekuseni, okungcono kakhulu esiswini esingenalutho.

kujusi kalamula i-citric acidngokulwa nokucindezeleka okwenziwe nge-oxidative ukukhathala kwakho ingasiza ukuyixazulula. Ukudla njalo uvithamini C (okugcwele ujusi kalamula) nakho kukhulisa ukumuncwa kwensimbi, ngaleyo ndlela ukukhathala futhi kunciphisa ukucindezeleka.

Itiye Elihlaza Lokukhathala

izinto

• 1 ithisipuni yetiye eliluhlaza
• 1 izinkomishi zamanzi
• ball

Isicelo

– Faka isipuni setiye eluhlaza engilazini yamanzi.

– Bilisa epanini ucwenge.

– Phuza itiye ngemva kokuba selipholile. Ungakwazi ukwengeza uju ukuze uthole ukunambitheka.

– Phuza itiye eluhlaza kabili ngelanga.

Itiye elihlazaI-antioxidant polyphenols kumsedari ingadambisa isimo futhi ikhulule ukucindezeleka nokushuba okubangela ukozela.

Magnesium for Ukukhathala

Sebenzisa i-200-400 mg ye-magnesium nsuku zonke ngokudla noma ngezithako zokudla. Ukudla okunothe nge-magnesium Lokhu kufaka phakathi isipinashi, i-kale, amakhiwane, ubhanana, ukwatapheya, ama-raspberries, i-legumes, i-broccoli, iklabishi, nenhlanzi (i-salmon ne-mackerel).

Ukuntuleka kwe-Magnesium kungabangela ukucindezeleka, ukukhathazeka, nokukhathala.

Yini Ongayidla Ukuze Ugweme Ukukhathala?

Ukudla okwaziwa ukusiza ukukhulisa amazinga amandla nokuvimbela ukukhathala kubandakanya:

– Imbewu yeChia

- Ibhanana

- Quinoa

- Ama-oats aqoshiwe

- Isinkwa esinsundu

- Ubhontshisi

- I-alimondi