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Angikwazi ukulala ngemuva kokuzivocavoca - ukuthi ungabhekana kanjani

Kungani ngingalali ngemuva kokuzivocavoca?

Abantu abaningi banomuzwa wokuthi i-adrenaline ekhishwe ngesikhathi sokuzivocavoca umzimba ngamandla ijika ingqondo isebenze ngokweqile, okwenza kube nzima ukukwenzangilale ngemuvayaboZivocavoce. Futhi impela, uma kunguwe lowo, qhubeka wenza konke okusemandleni akhoukusebenzisaekuseni noma ntambama kakhulu.





Ngingumuthi wezemidlalo nodokotela wemithi yomndeni, futhi namhlanje ngizokhuluma nawe mayelana nokululama ngokomzimba komdlali osegugile. Imininingwane ekulesi sethulo yenzelwe ulwazi lwakho olujwayelekile kuphela futhi ayisiyo iseluleko sezokwelapha.

Ukuzikhulula: Ngingudokotela eReno Orthopedic Clinic futhi ngingumnikazi nonjiniyela kaDkt Nis OC2. I-OC2 iyinhlanganisela yeVitamin D3, iCalcium Citrate, iMagnesium, ne-Creatine Monohydrate yokuxhaswa ngokugcwele kohlaka. * Ngakho-ke, namuhla, ake siqale ingxoxo yethu yokuvuselelwa kokuzivocavoca komsubathi osekhulile ngokuqonda ukuthi kuyini ukululama.

Ukubuyiselwa kubasubathi inqubo ejwayelekile yeselula evumela ukuthi amangqamuzana emisipha elimele alungise futhi alulame. Ukunyakaza kubangela ukulimala kwemisipha. Imisipha ingakwazi ukuzivumelanisa nokuvivinya umzimba njalo, kepha kusenomonakalo othile wemisipha ozovela.



Kodwa-ke, ukuvuselelwa kwemisipha kubalulekile ekusebenzeni. Ukuvuselelwa kwemisipha kuthatha isikhathi esingakanani? lls, ukukhiqizwa okukhululekile kwamahhala nokuguga. Lapho sivivinya umzimba, silimaza amangqamuzana emisipha.

Lapho kunokulimala okumbalwa kwemisipha, kwenzeka ngokushesha. Ukukhiqizwa okukhululekile kwamahhala kudala umonakalo othile, kepha kuyinqubo ejwayelekile yokuthola inzuzo yeseli. Ukuguga kubangela ukonakala kwamalunga nokulahleka kwezicubu eziqina futhi ngaleyo ndlela kunciphise imishini ejwayelekile futhi kwandise ukulimala kwemisipha ngomsebenzi omncane.

Ngakho-ke ungasifinyeza kanjani noma uthuthukise isikhathi sakho sokutakula? Okokuqala okokuqala ukuqeqeshwa okufanele ukuze ungalayishi imisipha yakho kakhulu futhi ungalimazi amaseli ngokweqile. Okwesibili, ufuna ukuqinisekisa ukuthi uthola ama-carbohydrate anele, amaprotheni anciphile, nawo wonke amavithamini namaminerali abalulekile ukugcina imisipha yakho isebenza kahle. Okwesithathu, kunjalo, udinga ukulala ngokwanele nokuphumula.



Ekugcineni, sidinga ukufuthwa ngokwanele. Ake siqale ngokunciphisa ukulimala kweseli kusuka ekuzivocavoca umzimba. Into eyodwa esingayenza njengoba sikhula ukuvivinya umzimba ukuthuthukisa ukuguquguquka kwethu.

Njengoba kushiwo ngenhla, ukuguga kuholela ekonakaleni kwamalunga kanye nokulahleka kokuqina noma ukuguquguquka kwezicubu ezixhuma. Silahlekelwa namandla emisipha. Lapho lezi zinto ezintathu zihlangana, silahlekelwa ukusebenza kahle futhi sandisa ukulimala kwamaseli emisipha.

Sithuthukisa ukuguquguquka kwethu njengoba sikhula. Enye indlela yokunciphisa ukulimala kwamaseli ukuqinisekisa ukuthi ukudla kwethu kulungele umsebenzi wethu. Ngokuvamile, abagijimi abadla ama-calories angaphansi kuka-2000 ngosuku abanele futhi bavumela ukwanda kwemisipha, ukungondleki kahle kungaholela ekwehliseni ukusebenza nasekubambezelekeni kokululama, ukukhathala okwandayo kanye nengozi yokulimala nokugula.



Ngakho-ke ungahle uzibuze ukuthi ungadla kanjani ngesikhathi somsebenzi wami? Ngokuvamile ngingasho ukuthi abagijimi nabagibeli bamabhayisikili kufanele bazame ukugcwalisa izitolo zabo ze-glycogen ngokudla ikakhulukazi ama-carbohydrate. Nali itafula eligcwalisa isisindo ngamakhilogremu namakhilogremu nohlu lwama-carbohydrate ngamagremu. Ku-Slide esilandelayo sizodlula ngezindlela ezimbalwa ezahlukahlukene lapho ungathola wonke lawo magremu njengemithombo yama-carbohydrate.

Kulesi slide uzobona izinketho ezimbalwa ezahlukahlukene zemithombo yama-carbohydrate ngiyazi ukuthi konke lokhu kunama-carbohydrate amaningi, kepha ngiyakukhuthaza ukuthi ufunde amalebula bese ubheka ama-carbohydrate ikakhulukazi kumagremu, uqiniseke ukuthi unokudla konke okuthandayo iqine. Umdwebo wokuqala lapha ubhanana, ophakeme kakhulu kuma-carbohydrate. futhi inefayibha ephezulu futhi ingaholela ezinkingeni zokugaya ukudla.

Owesibili amazambane acubuziwe, ungabona ubisi lukashokholethi oselukhule wathandwa, i-yogurt ethile empeleni ephansi kakhulu kuleli tafula njengomthombo wama-carbohydrate kepha ingaba namaprotheni amaningi, yingakho ngiyifake lapha njengoba injalo enhle usizo lokuzijabulisa lokudla okunempilo lungaba. Futhi-ke isithombe sokugcina siyi-muesli, ephinde ibe nomthelela omuhle omkhulu ngamagremu angama-20 ama-carbohydrate inkomishi ngayinye yokusanhlamvu. Kwisilayidi esilandelayo, sizokhuluma ngokuthi singakudla kanjani ukuze silulame, ikakhulukazi ukusiza imisipha ilulame futhi kuvumele isikhathi sokutakula sibe sifushane.

Futhi uyabona ukuthi lesi yisilayidi esimatasa impela. Lokhu kungenxa yokuthi kunokuhlukahluka okuningi futhi ngizokuvumela ukuthi uzifundele lokhu kwasekuqaleni, kepha ungabona phezulu kwalesi silayidi esingakwesobunxele ukuthi inani labantu lingama-0.8 amagremu wamaprotheni ngamunye iphawundi yesisindo somzimba nayo kufanele ithathe.

uwoyela we-cbd esiswini esingenalutho

Uma ubheka umgijimi okhuthazelayo, empeleni sikuphinda kabili lokho kuma-1.4 amagremu ikhilogremu lesisindo somzimba ngemuva komsebenzi. Futhi uma sibheka abagijimi abanamandla, siphindaphinde ukudla kwethu okuvamile kwamaprotheni kwaba cishe amagremu ayi-1.7 ngekhilogremu lesisindo somzimba.

Ngakho-ke lapha futhi etafuleni ungabona isisindo ngamakhilogremu, isisindo ngamakhilogremu, bese kuba amaprotheni ansuku zonke, nawo enzelwe umphakathi jikelele. Ngingathanda futhi ukuveza ukuthi ukweqiwa kwamazinga aphezulu wamaprotheni akunconywa, ikakhulukazi ama-2.5 amagremu wamaprotheni we-Ams ngekhilogremu yesisindo somzimba, noma cishe u-1.1 amagremu wamaprotheni ngekhilogremu ngalinye lesisindo somzimba.

Isizathu salokhu ukuthi ukudla amaprotheni amaningi kungathinta ukusebenza kwethu kwezinso. Manje futhi sikhulume ngokudla okwanele kwamavithamini namaminerali, futhi kunabadlali abaningi abancoma ukuthatha ama-antioxidants ukufeza lokho nje. Izincomo zamanje, ezisuselwa ocwaningweni, aziwusekeli lo mkhuba.

Kunobufakazi obuncane bokusetshenziswa kwe-antioxidant njengoba kunobunye ubufakazi bokuthi ukuphazamisa amasiginali wamahhala angathinta ukusebenza kwemisipha. Ukubuyela esihlokweni sethu esikhulu sokuthuthukisa ukululama, sixoxe ngokubaluleka kokulala lapha, futhi angikwazi ngempela ukukugcizelela ngokwanele ukubaluleka kokulala. Izincomo zamanje, ezisuselwa ocwaningweni lokukhulisa ukusebenza kanye nokwenza ngcono ukutakula, zingamahora ayi-10-12 ngosuku kubantu abadala abangaphezu kweminyaka engamashumi amane.

Ekugcineni, ingxoxo mayelana ne-hydration iyisihloko esibanzi kakhulu, kepha ngifuna ukusho lapha ukuthi kunezincomo ezisesikhathini zemisebenzi emifushane encoma ukuphuza kuze kube ukoma, futhi lezi yizincomo ezifanayo zebanga elide noma imisebenzi yokubekezelela ngokweqile. , kubalulekile ukwazi ukuthi ngokulahla u-2% wesisindo somzimba wakho ngenxa yomsebenzi othile noma ukuzilolonga uma kwenzeka kuthinta kakhulu ukusebenza futhi kungaholela ezingeni elikhulayo lokulimala. Kuthiwani ngama-electrolyte? Yebo, ama-electrolyte yisihloko esiyinkimbinkimbi futhi esinempikiswano enkulu. Ukudla ama-electrolyte kuziphuzo zezemidlalo noma kukodwa kungasiza ekuthuthukiseni i-hydration, noma kunjalo bonke abadlali kufanele babonisane nodokotela wabo ukuze baxoxe ngobuhle nobubi babo ngaphambi kokuqala noma isiphi isengezo se-electrolyte.

Ama-electrolyte nawo ahluka kakhulu endleleni athathwe ngayo nokuthi kufanele athathwe yini ukwenza imisebenzi emifushane nejulile noma imisebenzi emide nengaphansi kakhulu futhi enze umsebenzi omuhle kakhulu wokugcina ama-electrolyte futhi engeza inani elifanele lama-carbohydrate kanye / noma i-Element Kunconywa ushukela egazini kusisombululo sokushintsha uketshezi emicimbini yezemidlalo ehlala isikhathi esingaphezu kwehora. Kodwa-ke, akukacaci ukuthi ama-electrolyte ayadingeka yini noma ngabe iyinkinga nje ye-carbohydrate ngempela. Ngakho-ke, ukwenza ngcono ukutakula, sidinga ukuqeqesha ngokukhalipha, sandise ukuguquguquka kwethu futhi siqeqeshele umsebenzi wethu othize.

Sidinga ukudla ngokufanele, kufaka phakathi ukudla okunomsoco, ama-calories anele, nama-multivitamin. Kepha ama-antioxidants awanayo enye inzuzo. Sidinga ukuphumula futhi sidinga ukungena emanzini.

Ngiyabonga ngokunginaka kwakho, i-OC2 kaDkt.Ni iyisengezo sokudla esingasiza abantu abadala abakhuthele ukugcina umsebenzi nokwenza ngcono ukululama. Sicela ufunde kabanzi ku www.boneandmuscle.com. * Lezi zitatimende azikaze zihlolwe yi-Food and Drug Administration.

Lo mkhiqizo awuhloselwe ukuxilonga, ukwelapha, ukwelapha noma ukuvimbela noma yisiphi isifo.

Ingabe ukusebenzisa umzimba ngokweqile kungabangela ukuqwasha?

Ukweqa ngokweqile kuvame ukuholelaukuqwasha, okuyicankube buthaka kubasubathi ikakhulukazi. Ukulala kulapho ukhiqiza amahomoni enza kube lula ukwakha nokwakha imisipha, kusho uLyons.

ukudla okuvikela umdlavuza wamaphaphu

Ukuqwasha kuthinta cishe ingxenye yesithathu yabo bonke abantu ngesikhathi esithile empilweni yabo futhi kwenza kube nzima ukulala noma ukulala. Kwesinye isikhathi kuba uphawu oluthambile, lwesikhashana, kepha uma lunzima futhi luhlala isikhathi eside kuthathwa njengokuphazamiseka, umuntu uzizwa ephelelwe amandla. Ngeshwa, ukwelapha ukuqwasha kuyinselele.

Amaphilisi okulala, isibonelo, kaningi anemiphumela engemihle eyingozi futhi angaba umkhuba, ngakho-ke ngokuvamile anconyelwa ukusetshenziswa okwesikhashana ngemva kokuzama ezinye izinketho. Ukwelashwa ukwelashwa kokuziphatha kwengqondo okusebenzayo kepha kudinga ukuqapha komtholampilo okuthatha izindleko zesikhathi nemali. Yilapho ukuhamba kuhamba khona.

Ukuzivocavoca umzimba kuphephile, kungenziwa ngokushesha futhi kushibhile, futhi akudingi usizo lukadokotela oqeqeshiwe. Ukuvivinya umzimba kukhonjisiwe ezifundweni eziningi ukuthuthukisa ikhwalithi yokulala, ngakho-ke ukuzivocavoca umzimba kuyisincomo esiyinhloko seNational Sleep Foundation sokwenza ngcono ukulala Mayelana nezinzuzo eziningi ezicacile zokuzivocavoca umzimba, zimbalwa izifundo ezibuke ubudlelwano phakathi kokuvivinya umzimba nokuzivocavoca umzimba. ukuqwasha. Ngakho-ke, kuhlale kungacaci ukuthi ukuzivocavoca kuthuthukisa yini ukulala kwabantu abanokuqwasha noma cha.

Ukuphendula lo mbuzo, abacwaningi babheke izifundo eziningi ezibheke ukuhlangana phakathi kokuzivocavoca nezimpawu zokuqwasha noma ukuqwasha. Babheke ngqo izivivinyo zomtholampilo ezingahleliwe ezenza okungenani imizuzu engama-30 yokuzivocavoca kwe-aerobic njengokuhamba ngebhayisikili noma ukuzivocavoca umzimba njenge-yoga noma i-tai chi ngeseshini okungenani imizuzu eyi-120 yemizuzu ephelele ngesonto ngaphezulu kwamasonto ambalwa ukubona ukuthi ukulala ngokuphelele kuyathuthuka yini abantu abadala abanokuqwasha. Ukukala ikhwalithi yokulala, lezi zifundo zisebenzise imininingwane engezansi njengemibuzo nama-diaries noma idatha yenhloso efana ne-actigraphy, elinganisa ukunyakaza komzimba ebusuku, noma i-polysomnography, elinganisa amagagasi obuchopho, ukushaya kwenhliziyo nokuphefumula ebusuku.

Manje batholani? Ake siqale ngezifundo zabantu abanezimpawu ezimnene noma zesikhashana zokuqwasha. Izifundo ezine kwezinhlanu ezisebenzisa imininingwane ezenzakalelayo zathola ukuthi ukuzivocavoca umzimba kuthuthukise ukulala, kanti isifundo sesihlanu asibonisanga mehluko phakathi kokuzivocavoca namaqembu wokulawula. Kwakungekho mehluko ocacile phakathi kokuvivinya umzimba nokuzivocavoca komzimba kulezi zifundo.

Ngokufanayo, izifundo ezimbili kwezintathu ezisebenzisa idatha yenhloso zathola ukuthi ukuvivinya umzimba kuthuthukisa ukulala. Kuyathakazelisa ukuthi ucwaningo olungakhombisanga ukuthuthuka olususelwa kudatha yenhloso lukhombise ukuthuthuka okususelwa kudatha yokuzithoba eqoqwe esifundweni. Manje ake sishintshe futhi sibheke izifundo kulabo abanesifo esinzima sokuqwasha.

Izifundo ezine kwezinhlanu ezisebenzisa idatha ezenzakalelayo zithole ukuthi ukuvivinya umzimba kuyasiza, futhi futhi bekungekho mehluko ocacile phakathi kokuzivocavoca umzimba noma umzimba. Ngakolunye uhlangothi, zonke izifundo ezinhlanu ezisebenzisa idatha yenhloso zathola ukuthi ukuvivinya umzimba akunamthelela ekuphazamisekeni kokuqwasha. Kukuphi lokho kithi? Yebo, ukuqala lokhu kubuyekezwa kusekelwe ezifundweni ezimbalwa ezinamasampula amancane - yingakho amandla okubandlulula ayempofu - okusho ukuthi kungaba nzima ukubona imiphumela yokuzivocavoca nokuqwasha lapho leyo miphumela incane - Ukuqwasha kwesikhashana izimpawu zibonise izinzuzo zokuzivocavoca umzimba, futhi abantu abanenkinga yokuqwasha bazibikile nabo, yize imininingwane yezinhloso zabo ingakhombisi lokho.

Kulokhu, ukuzivocavoca umzimba kungathuthukisa amazinga emizwelo noma amandla ukuze ungathinteki kabi ukuqwasha, noma mhlawumbe izinzuzo zibe ncane futhi zingatholakali uma unikezwa amandla amabi ocwaningo. Ngokwehlukile, iqiniso lokuthi abantu babike ukuthi bazizwa bengcono ngezimpawu zabo zokuqwasha liyakufakazela ukufaka ukuzivocavoca njengengxenye yecebo lokwelapha noma ngubani onesiyezi. Ngenkathi kunemibono eminingi yokuthi kungani ukuvivinya umzimba kusiza ukuthuthukisa ukuqwasha, indlela yokusebenza ayiqondakali kahle.

Ukunamathela kuyo, noma ngabe kukhona uhlobo oluhle noma isikhathi sokuvivinya umzimba okufanele senziwe ukuthuthukisa izimpawu zokuqwasha? Ukutadisha okwengeziwe kuyadingeka ukunikeza izincomo ezinjalo.

Kwenzekani uma ungalali ngemuva kokuzivocavoca?

Ngaphandle kwe-lala, imisipha yakho ayikwazi ukululama ekucindezelekeniwenauwafakengesikhathi sokuzivocavoca. Akukwenziwenakuhle kakhulu ukugcina wephula imisipha yakho ngaphandle kokubanika isikhathi sokululama futhi ukhule uqine. Iswelalalakungaphinde kube nomthelela ebuhlungwini obuhlangene nokuqina, kanye nokuphathwa ikhanda nokuqaqamba komzimba.

Kubi yini ukungalali ngemuva kokuzivocavoca?

Lokhu kubalulekile ekukhuleni kwemisipha, ekusebenzeni kwezemidlalo, nasekuvuneni izinzuzo zomsebenzi womzimba. Kuthuthukisiwelalaisikweletu.Lalaukuswela kuvimbela ukululama kwemisipha. Kubuye kubambezele ukusebenza kokuqonda futhi kwehlise amasosha omzimba, kube nomthelela ekusebenzeni kabi kwezemidlalo.26. 2020.

Uya ejimini futhi wenze umsebenzi omkhulu kakhulu, omuhle kakhulu, lungiselela wonke ama-broccoli akho anesidina namabele ezinkukhu bese uthatha zonke izengezo ezibiziwe ozithole ku-Instagram yokuqina futhi noma ngabe ubonakala ukwenza kahle, umngani wakho iqale ukwakheka ngasikhathi sinye njengoba usathola imiphumela engcono. Futhi wenza ukuzivocavoca okufanayo kodwa akwenzi noma ikuphi ukudla okulungiswayo ngenkathi enepitsa ne-ayisikhilimu, futhi okuwukuphela kwesengezo asithathile yikuzanyazanyiswa kwamaprotheni akutholile ethengisa emgqonyeni wezingxoxo. Kungenzeka kanjani lokho? Awu, obungazi ukuthi umngane wakho ungcono kunawe entweni eyodwa ngaphandle kokuzivocavoca umzimba.

ukhokhele yonke i-rad

Ngenkathi ubheka ngokweqile ochungechungeni olusha lwe-TV olushisayo, noma udlala umdlalo wakho we-athikili owuthandayo amahora noma uhlala nje uphapheme noma yini oyenzayo ku-inthanethi, umngani wakho usebenza kanzima elele.

Uma uwuhlobo lwasebusuku ongalali kangako amahora angu-8 okulala, kungenzeka ukuthi uzibambele kude ekutholeni imiphumela emihle kakhulu. Sesivele sazi ukuthi kubaluleke kangakanani ukulala ukuze usinde, ngemuva kwakho konke, zonke izilwane zidinga ukulala isikhathi esithile. Uma kukhulunywa ngokwandisa inzuzo yakho, ukulala kutholwa kubalulekile.

Ake siqale ngomphumela osobala kakhulu wokungalali ngokwanele futhi lokho kungumthelela omubi ekusebenzeni. Uma uke waya ejimini ukhathele futhi ulele, kungenzeka ukuthi ngeke usebenze uhhafu ngendlela obejwayelekile ngayo. Ucwaningo ngokulala lukhombisile ukuthi abantu abanenkinga yokulala okungapheli banezikhathi zokuphendula ezihamba kancane kakhulu esivivinyweni sokuxwayiswa kwengqondo.

Ukuqapha kancane kusho kokubili amandla emoto aphansi engqondo nangaphansi. Futhi, ucwaningo luye lwathola ukuthi ukuncishwa ubuthongo kwandisa inani lamaphutha abantu abawenzayo, okuholela ekwandeni okungenzeka kokulimala. Futhi sonke siyazi ukuthi uma ulimele, awuziqeqesheli ukuqala.

Mayelana nokusebenza kwangempela, ukuncishwa ubuthongo akuthinti amakhono akho aphezulu, i Usengaphakamisa izinsimbi ezisindayo noma usebenze ngamandla amakhulu, kepha ukhathala ngokushesha okukhulu.

Abaphenyi bakholelwa ukuthi lapho abantu bengalali, baba nobunzima bokusebenzisa i-glucose. Njengoba i-glucose ibalulekile ekukhiqizeni amandla, kungenzeka ingakwazi ukudiliza i-glucose okusho ukuthi amazinga akho wamandla azokwehla esikhundleni salokho. Ngaphandle kokusebenza, ukulala kudlala indima enkulu ekulinganiseni ama-hormone.

Lapho silala, umzimba wakho ukhipha inani eliphakeme lamahomoni ama-anabolic afana ne-testosterone ne-IGF-1, ingxenye yawo eyi-testosterone nobudlelwano bayo obuseduze nokwakha imisipha. Kodwa-ke, lapho ukulala kuphazamiseka, ikakhulukazi uma umjikelezo wokuqala wokulala kwe-REM uphazamiseka, la mahomoni abaluleke kakhulu athatha isikhathi eside ukwakha imisipha ngesikhathi sokulala, futhi okubi kakhulu, ucwaningo luthole ukuthi abantu abaphethwe i-apnea yokulala bane-Had low total amazinga testosterone. Futhi umphumela wamahomoni awugcini lapho.

Into eyodwa futhi ukulala okulungele ukwehlisa amazinga ama-hormone 'alimaza imisipha', eyaziwa nangokuthi yi-catabolism. ICortisol, oyimbangela enkulu yala mahomoni, ihlala iphakeme uma ungakwenzi. Hhayi ukulala kahle ebusuku, futhi into enzima ukuthi isikhathi sokulala naso sibalulekile.

Ucwaningo luthole ukuthi abantu abalele emini abakwazi ukwehlisa amazinga abo e-cortisol noma ngabe bathola isilinganiso esifanele sokulala njengabantu abalele njalo ebusuku. Lokhu kungenxa yokuthi kunokuxhumana phakathi kwe-cortisol secretion newashi lemvelo umzimba wakho osebenza kulo, elaziwa njengesigqi se-circadian. Izikhova zakho zasebusuku zingalahlekelwa yisisipha esiningi kunabalingani bazo abasheshe balala ngoba amazinga akho e-cortisol aphezulu.

Futhi noma ngabe inhloso yakho akukhona ukuthola isisindo, yithi uzama ukwehlisa isisindo esikhundleni salokho, ukulala akusizi neze ukuthi wehlise isisindo esithe xaxa, kepha kukusiza ukuthi ulahlekelwe uhlobo olufanele lwesisindo. abalala amahora ama-5½ ebusuku, abantu abalala amahora ayisishiyagalombili ebusuku balahlekelwe yisisindo esifanayo, kepha balahlekelwe ngamafutha angama-55% ngenkathi bethola imisipha engaphezulu ngama-60%. Kucishe kufane nokuthi u ulele amafutha akho.

Ukungakhulumi ngenqwaba yezifundo okukhombisile ukuthi ukungabikho kokulala kukhuphula amazinga e-hormone ghrelin akhulisa inkanuko ngenkathi futhi kwehlisa i-leptin, i-hormone enesibopho sokwenza uzizwe ugcwele. Ngakho-ke ukulala okuncane kungasho ukudla okwengeziwe nesisu esikhulu, ngakho-ke isimilo sendaba asikona ukuhlangana nobuthongo. Thola ukulala kwakho bese uthola okwanele.

ungabala kanjani ama-macros

Isihogo, uma ubona lokhu ngo-1 ekuseni manje, cisha ifoni yakho, ikhompyutha, noma yini. Ungazihluphi nangokuthanda, ukwabelana noma ukubhalisa. Vele uyolala! Manje! Vumela amaphupho akho abe amaphupho

Ulale kahle.

Kungani ngingalali yize ngikhathele?

Uma ukhonangikhathelekodwaangikwazi ukulala, kungaba uphawu lokuthi isigqi sakho se-circadian sivaliwe. Noma kunjalo, ukubangikhatheleusuku lonke nokuvuka ebusuku nakho kungabangelwa yimikhuba emibi yokulala, ukukhathazeka, ukudangala, ukusetshenziswa kwe-caffeine, ukukhanya okuluhlaza okwesibhakabhaka okuvela kumadivayisi,lalaukuphazamiseka, futhingishoukudla.

Ingabe ukulala amahora amabili kwanele?

Ukulalaokwenzelwe ezimbalwaamahoranoma okumbalwa akulungile, kepha kusenganikeza umzimba wakho ngeyodwalalaumjikelezo. Okungakuhle, kuwumqondo omuhle ukuhlose okungenani imizuzu engama-90 kalalaukuze umzimba wakho ube nesikhathi sokuhamba ngomjikelezo ogcwele.

Ingabe KULUNGILE ukweqa ukuzivoxavoxa izinsuku ezimbili?

UkweqaeyakhoZivocavoceiba yinkinga umayeqangaphezulu kwe-izinsuku ezimbilizilandelana, kusho ochwepheshe. Kulula ngendlela emangalisayo kweyodwaukujima okugejiweukuphendukaezimbili, abathathu nangaphezulu. Kuyintokulungile ukuphuthelwaeyodwa nomaukusebenzisa kabilikepha ukhiye akukaze kwenzekeyeqaNgaphezu kweizinsuku ezimbilizilandelana.

Ngabe ukulala ngemuva kokuzivocavoca kukhulisa isisindo?

Hhayi kuphelakuyakwenzakujulelalaqala ukukhiqizwa kwe-hormone yokukhula yokulungisa izicubu, kepha ucwaningo lukhombisa ukuthi ukungabi nayo kuyintoisisindo somzimbai-whammy ephindwe kabili: Kushukumisela umzimba wakho ukuthi usebenzise ama-kilojoules amaningi futhi kuvala amandla ayo okubona isisu esigcwele.

Ungakwazi yini ukwakha imisipha emahoreni amane okulala?

Iningi labantu - abaqeqeshi, abakhi bomzimba, abasubathi, kanye nabajimi abavamile - abakunakilalanjengobaeyodwawezinsika zohlobo olufanele lokuqeqeshwa. Ngokuphila okumatasa, ukuthola ngokulungaamahora ambalwa okulalakuyinto evamile kubantu abaningi - kepha ngeke iholele ekugcineniumsiphaizinzuzo.

Yini okufanele uyenze uma ufuna ukulala kodwa ungakwazi t?

Phumaumbhedefuthiyenzaokuthile okuphumuzayo okungenzekakukwenzeuzizwe ukozela njengokufunda noma ukudlala umdlalo ophindaphindiwe njengeSudoku. Gcina izibani ziphansi bese ubuyela emuvaumbhedengemuva kwemizuzu engama-30 noma kunjalo (noma ngokusheshauma uqala ukuzwangilele). Gwema ubuchwepheshe, njengamafoni, amakhompyutha, noma i-TV.

Kungani ngingalali ngemuva kokuzivocavoca?

Kunzima ukwehlisa ukushisa kwakho okuyisisekelo lapho uphelelwe amanzi emzimbeni ngenxa yokuzivocavoca umzimba. Ukwehla kwamanzi emzimbeni kukhuphula nokushaya kwenhliziyo yakho, okusho ukuthi akukho ukulala kwakho! Ngesikhathi sokuzivocavoca umzimba, sikhiqiza ama-hormone okucindezela i-cortisol ne-norepinephrine. Kalula nje, umzimba uhlala ukhonjisiwe ngisho nangemva kokuba umjaho usuphelile!

Kuyiqiniso yini ukuthi kufanele ungazivocavoci ebusuku?

U. Ngizwile ukuthi akufanele uzivocavoca ebusuku ngoba kungadala izinkinga zokulala. Ingabe lokhu kuyiqiniso? A. Ngokwesiko, ochwepheshe bancome ukungazivocavoci ebusuku njengengxenye yenhlanzeko enhle yokulala.

Kungani kukuhle ukuthatha isihlwathi ngemuva kokuzivocavoca umzimba?

Ukuthatha isithongwana ngemuva kokuzivocavoca kungasekela ukutakula kwemisipha. Lapho ulele, indlala yakho yebhinqa ikhipha i-hormone yokukhula. Imisipha yakho idinga le hormone ukulungisa nokwakha izicubu. Lokhu kubalulekile ekukhuleni kwemisipha, ekusebenzeni kwezemidlalo, nasekuvuneni izinzuzo zomsebenzi womzimba. Isikweletu esithuthukisiwe sokulala.

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I-Lance documentary - ungaxazulula kanjani

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Imiphumela emibi ye-Paleo - I-Manual ephelele

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I-Sting ray schwinn - izixazululo ezingenzeka

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Imithetho yebhayisikili yendlela - izimpendulo ezinkingeni

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Insipho yezandla ezinamafutha - ungayilungisa kanjani

Yini i-degreaser yesandla ehamba phambili? Abadayisi Abakhulu Ku-293037010 - I-Hand Cleaners Permatex 25616 I-Fast Orange Xtreme Hand Cleaner (Uhlobo Lwebhodlela Ingahluka) 15 oz. I-Tub O 'Scrub TS64 Heavy Duty Pumice-Free Hand Cleaner, Isusa i-Tough Grime & Dirt Ngaphandle kweTub O' Scrub TS18 Heavy Duty Pumice-Free Hand Cleaner, Isusa i-Tough Grime & Dirt Ngaphandle

Ukukhanselwa kokubhaliswa kwemagazini i-Elle - izixazululo eziqinile

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