Njengoba kwenzeka, ukuntuleka kokulala akujabuleli nje kuphela izinzwa , kodwa futhi ... ukudla - lokhu kuyindlela yokwelapha eyakhiwe yizinto ezihlakaniphile emzimbeni wethu. Kuzo zonke, ama-hormone kufanele abekwe icala. Lesi sikhathi sikhuluma nge-ghrelin ne-leptin engenakuhlukaniswa. Eyokuqala yenziwa esiswini futhi inesibopho somqondo wethu wendlala, kanti eyesibili ikhiqiza amangqamuzana amafutha, yingakho ibhekene nomqondo wokuzonda. Futhi manje ucabange isithombe esinjalo: wena ngokwakho ujabula ujabule ngobusuku obubodwa ngaphandle kokuyeka, ukugubha, isibonelo, uNyaka Omusha. Njengesijwayelekile, etafuleni - konke okumnandi kunazo zonke, esiqandisini - futhi.
Fuck - ungaziphiki lutho! Awunqabe, uziduduza ngomcabango wokuthi ebusuku ngaphandle kokulala kuyindlela enhle yokushisa inani elimangalisayo lama-khalori. Kodwa umzimba wethu awuyisiwula ukuyeka umsebenzi "othembekile" oqoqiwe wokuphila okunempilo. Uchithe - yiba nenzuzo ehle. Ngemuva kokulala kokubili kokulala, izinga leptin (ukuzwa kwesisindo) linciphisa cishe ama-5, futhi izinga le-ghrelin (umuzwa wendlala) likhula ngekota. Ngakho-ke indlala engenakuqedwa! Futhi-ke kuhle, uma ungakwazi ukuwugwinya, kuphela ngezinto zonke ezingenalusizo njenge-bacon namaqebelengwane. Yini eqondakalayo nakakhulu: imikhiqizo ephezulu-ikhalori nemikhiqizo enamandla ekuqondeni kwethu iyakwazi ukugcwalisa umzimba ngokushesha nangokuthembeka okukhulu.
Futhi yini ebangela lokhu? Kuyacaca ukuthi - izithako zokudla nokudla okungajabulisi ngendlela yamahlathini angama-chubby, i-chinki yesibili, imibimbi esiswini, "izindlebe" ngephuzu eliyisihlanu elithandayo. Ingabe udinga lokhu? Cha? Bese ufunda futhi ukhumbule ngenkumbulo ...
... ikhodi yokulala
Njengawo wonke ikhodi ehloniphayo, ubuthongo bubuhlungu, kodwa buhle futhi buqukethe amaphuzu amaningana ayisisekelo. Masifunde lonke uhlu!
Khumbula ukuthi isidingo sokulala singumuntu oyedwa. Abanye abantu badinga isikhathi esingaphezu kwamahora amane ukulala ngokugcwele, kanti abanye bangalala amahora ayishumi ngokulandelana, bavuke bathi: "Ngifuna okungaphezulu!".
Muva nje, ososayensi baye baqaphela ukuthi ubuthongo obufushane, kodwa obugcwele buphendulwa isakhi ezithile. Bamtshela i-genome kaMargaret Thatcher, owadume emhlabeni jikelele hhayi kuphela ngamakhono akhe ezombusazwe, kodwa futhi nangendlela ehlukile yokulala okungaphezu kwamahora amathathu ngosuku (ngaphandle kwemiphumela yalesi sibalo).
Ingabe ufuna ukulala ubusuku obuhle? Hlala embhedeni lapho udinga khona. Yebo, uma kungenzeka ngesikhathi esifanayo, uzobe uhamba ngokuvumelana newashi lakho lokuphila. Izimpawu zokuthi ulale kahle zivusa ukukhanya (ngaphandle kwewashi le-alamu!) Futhi umuzwa wokujabula.
Yazi "ubuso" bezitha ezivamile zokulala futhi balwe nabo. Okuvuthayo kunomsindo, izinguquko zokushisa (ukushisa nokushisa), ukucindezeleka, ukuphazamisa ukwesaba okukhulu, ukuphuza ngokweqile, iziphuzo ezivuselelayo (ikhofi, umlingani, itiye elihlaza), udoti nogwayi, ukuqhubeka ngokweqile, ukusebenza ngaphansi kokukhanyisa okuvelele kakhulu. Njengoba sekuyaziwa, izinga lokuhlushwa kwehomoni le-melatonin elibhekele ukubuyiselwa lixhomeke kuzinga lokukhanyisa. Akunelisekile emzimbeni futhi kuvimbela ukuguga. Ebumnyameni uvuka futhi abangela isifiso esinzima sokulala. Ngakho-ke, lapho abantu kufanele basebenze khona ebusuku, sebenzisa ukukhanyisa okubonakalayo okukhanyayo. Uma uphoqeleka ukuba ulale ngenxa yezizathu ezithile lapho ukukhanya kuvuliwe, sebenzisa okungenayo.
Ukuze ulale kahle , kuzodingeka uhlele ukudla kwakho ngesitayela esinempilo sokugcoba. Ngalesi sigama esingaqondakali kukhona ukudla okundala okuyingxenye yama-fractional. Isimiso esiyinhloko sokudla okugcoba okungenani izikhathi ezingu-5-6 ngosuku. Engeza emidlalweni yesithathu yendabuko kokudla okuncane, isibonelo, isidlo sasekuseni sesibili kanye nesidlo sasekuseni ekuseni, futhi ungakwazi ukuthenga ukudla okulula ngaphambi kwamahora amabili ngaphambi kokulala. Ukudla okuvame kakhulu (izingxenye ezincane!), Amakhilogremu ambalwa okudingayo nge-saturation, okusho ukuthi inqubo yokuhlukanisa ngama-kilogram amaningi ngokweqile kuyoba lula. Futhi uphuze amanzi amaningi. Yebo, wena ngokwakho uyazi ngakho!
Ama-cookies omfushane, amaswidi, amaqebelengwane, ama-chips, amantongomane, imbewu, othosiwe ngamafutha we-graham ama-crackers akufanele neze! Qala "ukugcoba" ngemikhiqizo yobisi obumuncu, imifino nezithelo!
Ukulala - isidingo esibalulekile somzimba, ngaphambi kokubaluleka kokudla. Umuntu angenza ngaphandle kokudla cishe izinyanga ezimbili, kodwa ngaphandle kokulala - angabi ngaphezu kwamaviki amabili. Izifundo zibonise ukuthi ukulala ngemuva kokudla kuyisidingo semvelo somzimba. Lesi siesta sandisa amandla okusebenza, sikhulule ukukhathala futhi ... kusiza ukulala ebusuku ngokushesha.
Ukufaneleka , Yebo, kuhle! Kodwa qiniseka ukuthi ukuqeqesha kwakho kuphelile kungakapheli amahora amabili ngaphambi kokulala. Uma kungenjalo, cabangela amawundlu kuze kufike ekuseni!
Ngendlela, ososayensi baye basungula ukuthi i-akhawunti yamawundlu, izindlovu nezinye izidalwa eziphilayo azikhombisi ukulala ngokushesha. Kodwa ukuhamba emoyeni omusha nokufunda ngephupho kuza ukusebenza ukulala.