Ubaba waseBrithani nendodana - isazi samakhemikhali uMike kanye nesondlo sokudla uStuart McInnessecare ukutholakala okumangalisayo. Okubalulekile kokutholakala ukuthi uma uhlanganisa ukudla, ukuzivocavoca nokulala ngokugcwele ngengqondo, ungalahlekelwa isisindo ephusheni! Iyini imfihlo? Uma uqala indlela yokushisa amafutha ebusuku bese usheshisa umzimba, khona-ke inyanga ungalahlekelwa yizilogram ezintathu.
Uma isibindi sithengiswa ama-spoonful angu-1-2 weju ujuba ngaphambi kokulala, inqubo yokutakula ithuthukisa futhi ukucindezeleka ama-hormone kuvinjelwe, okuvimbela amafutha kusuka ekukhanyeni.
Yiqiniso, konke akulula kakhulu, awukwazi ukuthola ngunyosi. Kubalulekile ukuthi uphinde uhlolisise kabusha uhlobo lwakho lokudla kanye nokudla kwakho.
Ngokuqinisekile, manje usuqala ukucabanga ngobuhlobo obuphakathi kwesisindo nokulala. Impendulo ilula: uma ungatholi ngokwanele ukulala ngokwanele, umsebenzi wamahomoni anesibopho sokufisa ukudla, ukugcoba umzimba ngokweqile kanye nokulangazelela imikhiqizo ehlukahlukene kuphazamiseka. Wake waziqaphela ukuthi ukudla ukhathele kakhulu, uma ungafuni ukwenza noma yini? Ucwaningo olwenziwe luqhutshwa: abahlanganyeli bavuka ngo-4.30 ekuseni, nobusuku obulandelayo ngo-8.30. Kwaba khona ukuthi abahlanganyeli abangatholi ukulala ngokwanele badliwe ngamakholori angu-221 ngaphezulu (ngesilinganiso). Emasontweni amabili alowo mbuso, lawa makhalori enza ama-450 amagremu wamafutha amaningi, kodwa ngubani owudinga?
Uma owesifazane engatholi ngokwanele ukulala, umzimba wakhe uveza i-hormone eyengeziwe ye-hormone, evuselela isifiso sokudla, futhi iveza i-hormoneptin encane, eyabangela ukuzizwa egcwele. Inkinga ukuthi awufuni nje ukudla ngosuku lwakho, kodwa udle ukudla okuphezulu kwekhalori. Imvelo idinga ama-carbohydrates alula, ushokoledi, ukupheka kanye noshukela.
Kufanele ulale amahora angu-7 nesigamu nsuku zonke, ukuze ulahlekelwe isisindo. Ngaphezu kwalokho, landela amathiphu alula:
- Kungcono ukuvuka nokulala nsuku zonke ngesikhathi esifanayo. Uma ngezimpelasonto kunzima ukuba uhambisane, khumbula ukuthi uma ulala phansi amahora amabili kamuva, kuzomele uvuke futhi, amahora amabili kamuva.
- Sondela ngokucophelela ukupheka kosnu. Zama ukugeza, yenza i-yoga noma welula amaminithi angu-50-60, funda ibhuku. Isikhathi esincane sizodlula, futhi kakade nalezi zivivinyo, umzimba uzokwazi ukuthi maduzane uzolala. Zama ukuvala ifoni ephathekayo, i-TV nekhompyutha.
- Uma uthanda ikhofi, zama ukuliphuza engxenyeni yokuqala yosuku, kodwa kungenjalo ngemuva kwalokho. Futhi uyeke ukuphuza amahora amathathu ngaphambi kokulala. Yiqiniso, iziphuzo ezidakayo zenza ukuba ulale, kodwa ungangeni esiteji sokulala okungathí sina, ngakho-ke uvame ukulala ngokwanele.
- Esihlangweni sakho, thola ukuthi udinga kangakanani ngempela. Abanye besifazane bathola ukulala ngokwanele emahoreni angu-9. Uma ulala ngamahora angu-7, futhi ekuseni ekuseni iwashi alikwazi ukukuvusa, ke akusona isikhathi sakho bese uzama ukulala ngaphezulu. Isikhathi ngasinye singeza isikhathi sakho imizuzu eyishumi nanhlanu, futhi wenze njalo uze uze ngesikhathi esifanele. Kulungile uma kuthatha isonto eligcwele noma amabili.
Ukujwayela umzimba wakho kuleso simo ngeke kube lula kwabanye, ngoba othile nje ngehora lesithupha ekuseni uqala ukubuka uchungechunge oluthandayo lwe-TV. Kungcono ukubhala uchungechunge lwevidiyo noma i-DVD noma ubheke ku-intanethi kwimodi ye-intanethi, futhi ucabange ukuthi kungani ukwenzayo - ngenxa yomzimba omuhle nonempilo. Kuyoba nzima kakhulu ukulala "ama-owls", kodwa akukho lutho olungenakwenzeka.Ukuze ujwayeze umbuso omusha kuzothatha isikhathi esiningi. Abathandi bekhofi bazokhipha isinqumo sokuthi akudingekile ukuyeka ikhofi emva kwemini, kepha bonke njengososayensi oyedwa bathi i-caffeine iyathinta kabi ukulala, ngisho noma ungaboni lutho. Uma uthola kunzima ukuyeka lesi siphuzo esiqabulayo, zama ukushintshela ikhofi ye-decaffeinated. Okokuqala, uphuze ingxenye yengqikithi yekhofi evamile nehafu yengqamuzana yekhofi ye-decaf, bese ingxenye yesithathu yendebe yikomishi ejwayelekile, kanti konke okunye kukhishwa nge-decaf nokunye kuze kube yilapho ushiya ukusebenzisa i-caffeine. Inkinga enkulu yabesifazane abathile yindoda engafuni ukulala ngokushesha, kodwa le nkinga ingasuswa kalula. Cabanga ngemisebenzi ehlangene ngaphambi kokulala - yenza i-yoga, thatha okufudumele noma ishazi, wenze ucansi ...
Ngingenzenjani uma ngingakwazi ukulala ngesikhathi esifanele?
Lokhu kuzosiza:
- Ingilazi yobisi nge spoon uju.
- Ventilating ekamelweni.
- Umculo omnandi.
- Ukuqeqeshwa ngokuzenzekelayo.
- Amaminithi ayishumi okugeza okushisayo ngamakhambi kanye namafutha abalulekile noma nje ibhati lokugeza.
- Ukuhamba ngomzuzu-20 emoyeni ovulekile.
Yenza zonke izinsuku nge-yoga noma umzimba olula. Okubaluleke nakakhulu, kunezivivinyo zokuphumula nokuhlukunyezwa kwemisipha.
Khumbula ukuthi kufanele ulale ebumnyameni obukhulu ukuze i-melatonin namafutha angashiswa.
Yiqiniso, kungaba kuhle ngaphandle kokuzivocavoca nokulala ukuze udle kahle. Zama ukwenqaba ukudla okubhemayo nokudla okusemathinini, imikhiqizo eqedile isigamu kanye nesinkwa esimhlophe, sidla kanye ngesonto inyama enomzimba, kabili ngesonto - amaqanda. Uma udla ukudla kwemifino, ke udle imikhiqizo ye-soy. Qinisekisa ukushintsha phakathi kwezinhlanzi ezinamafutha aphansi namanoni, udle izithelo nemifino eningi.
Imenyu ngokukhethekile ngokulala ubuhle
Ukudla kwasekuseni (khetha ukunambitheka kwakho):
- inkomishi mueslis ubisi obisikiweyo, i-omelette kusuka kwelinye iqanda lezinkukhu, i-1 orange noma i-apula eli-1.
- i-yoghurt egwetshiwe, indebe ye-muesli ngobisi obisikiweyo, iqanda elibilisiwe, ingilazi ye-apula juice.
- i-yogurt engenamafutha, ucezu lwesinkwa sonke sikakolweni nesipuni sejuju, ibhanana.
Snack (khetha ukunambitheka kwakho):
- i-stanacaspalsin ijusi
- i-apula nesaladi isithelo se-orange
- i-apple
Kudla (khetha ukunambitheka kwakho):
- yenkomo yenkomo, isaladi ka utamatisi kanye neklabishi
- inhlanzi ebilisiwe, isetshenziswe ngamafutha amakhowe noma ikhukhamba
- isifuba sezinkukhu, ubhontshisi obuluhlaza, ucezu lwephayinaphu
Dinner (khetha ukuthanda kwakho):
- imifino isobho-puree kusuka utamatisi, isanqante, broccoli kanye nekholifulawa
- isobho semifino ye-leek, utamatisi kanye neklabishi, ucezu ushizi
- amazambane, ephekwe ngunifomu, isaladi kusuka pepper yaseBulgaria, iklabishi kanye izaqathe.
Umphumela omuhle kakhulu uzoba uma ngemva kwamahora amabili emva kokudla isidlo sakusihlwa ngokuzivocavoca, futhi ihora ngaphambi kokuphuza ukuphuza ihora elifudumele le-mint nge-add lemon no-honey-one-dvuhstoykami.
Yilokho konke! Manje uyazi ukuthi yini okufanele uyenze, ukuze amentimitha engeziwe ashiye umzimba wakho! Ukulala nabo, bajabule!