Ukhathala, ukucindezeleka, imvelo embi, ukucindezeleka okweqile nezinye izinto ezingezona zingasusa isimiso sezinzwa embusweni ovamile. Uma unomuzwa wokuthi izinzwa ziphelile, ungathukutheli. Konke kungalungiswa. Into esemqoka ukukwenza ngendlela efanele futhi ngokushesha, ngaphandle kokubangela inkinga.
Ukuphumula
Ukuphulukiswa okungcono kakhulu kokukhathala kwemizwa kungukuthi, ukuphumula. Kungcono ukuya olwandle. Ukuphulukisa amanzi olwandle, umoya ohlanzekile nelanga elimnandi lizokukhulula ngokushesha imicabango yakho engalungile bese kuvuselela isimiso sezinzwa. Uma ungakwazi ukwenza uhambo olude, shayela ezweni. Ukuphefumula emoyeni omusha, ukuhamba emahlathini, ujabulele ukuhlabelela okuhle kwezinyoni. Ungakhathazeki ngezinkinga ngenkathi usuka ekhaya. Jabulela isimo esikuzungezile, shintsha ngokuphelele ukuphumula.
Ukulala
Ukulala - lokhu kuyinto ngaphandle komzimba okungenakuyenza ngaphandle. Ukuntuleka kokulala okungapheli kuyimbangela yezifo zesimiso sezinzwa. Uma ubuchopho bungaphumuli, ukufa kwegazi kwamaseli kuqala futhi ngenxa yalokho - ukuhluleka kwezinqubo ze-neurochemical. Ukuhlakanipha kanye nenkumbulo kuyawohloka, ukuguga kokuqala kobuchopho kuqala. Ukulala kumele okungenani kube amahora angu-7-8.
Yidla
Isistimu yezinzwa idinga ukudla okunempilo efanele. Qinisekisa ukufaka phakathi kokudla kwakho kwe-polyunsaturated fatty acids omega-3. Zitholakala kumafutha omnqumo, izinhlanzi zasolwandle, inhlanzi, imifino nezithelo. Ukuze kusetshenziswe kahle uhlelo oluyisisekelo senzwa, amandla adingekayo. Kungasinika ama-carbohydrate. Unganaki amazambane, isinkwa sokhula, i-pasta, ama-porridges nobhanana. I-Buckwheat ne-oatmeal iyasiza kakhulu. I-carbohydrate yemvelo egxile kunayo yonke impela, uju. Zama ukushiya ngokuphelele ama-noodle avela emashumini kanye nesobho esheshayo, kanye nemikhiqizo yokubhema. Ama-preservatives, ayenayo ngokwabo, abulale amangqamuzana obuchopho.
Thatha amavithamini
Ukuze kusetshenziswe isimiso sezinzwa, amavithamini ama-B adingekayo. Ayadambisa (B1) futhi avuselele umsebenzi wawo, ahlinzeke ngamandla amangqamuzana obuchopho, asebenze ukusebenza komemori (B2), asuse ukukhathala (B3). Ngaphansi kokucindezeleka, umzimba udinga amavithamini B5 no-B6. Bagxila emithwalweni eyanda futhi bakhuthaza umsebenzi wezinhliziyo.
Ama-amino acids
Amangqamuzana omzimba amaphrotheni, okwakhiwe ngamamino acid. Ngaphezu kwalokho, amaprotheni akwazi ukusiza amangqamuzana obuchopho abambe amandla ngokushesha. Ngakho-ke, kungcono ukudla ukudla okucebile amaprotheni. Yidla inyama yenkomo (noma enye inyama), amaqanda, imikhiqizo yobisi, inhlanzi.
Umphumela ozuzayo ohlelweni lwezinzwa nakho u-tyrosine, i-glutamic acid, i-glycine ne-tryptophan.
I-glutamine ne-glycine i-acid ingakwazi ukugcina isimiso semetabolism emangqamuzaneni omzimba, ukuqinisa izitsha zobuchopho nokuzinzisa ukucindezelwa kwegazi.
I-tryptophan iyanciphisa izinzwa, iqede ukukhathazeka, ikhulule imithwalo yekhanda le-migraine futhi. I-tyrosine i-psychostimulant enobucayi ephumelelayo kanye ne-anti-depressant yemvelo.
Izitshalo ezihlukahlukene
Amakhambi asiza ukuqinisa noma ukubuyisela isimiso sezinzwa zesintu. Kunezinhlobo eziningi ezihlukene zokwelapha ezingasiza isistimu yezinzwa, kodwa izakhiwo ezithuthukisayo kakhulu zinikezwe i-lemon balm, i-hops, i-valerian ne-passionflower. Ngesisekelo semithi yabo yokukhiqiza ngendlela yamathebulethi, ama-syrups namaconsi.
Hops
Amahupho aqukethe amafutha abalulekile, amavithamini, amaminerali, i-lupulin, njll. futhi kahle kakhulu ukubhekana nezinhlobo eziningi zezifo eziphazamisayo. Kunconywa ukuthi uphuze itiye emaceleni wezinyosi nsuku zonke ebusuku.
Melissa
UMelissa unqunywe ngokuzwakalisa okukhulu, ukukhathala kwesifo kanye nezinye izifo zesifo. Uma nsuku zonke ukuphuza itiye le-melissa ebusuku - kuzokunika ithuba lokuletha izinzwa zakho ngendlela efanele.
I-passionflower
Kuzo imbewu nezithelo ze-passiflora ziyi-flavonoids esebenzayo, ephethe isenzo sokulwa nokucindezeleka. I-passionflower isebenza kahle ngezinzwa eziningi, ukukhululeka ngokweqile nokuhlaselwa kwesaba.
Valeriana
Empandeni ye-valerian iqukethe ama-acids aphilayo kanye namafutha abalulekile anethonya lokuqeda. I-Valerian kalula ibhekane nokukhushulwa okuphezulu, ukushaya kwenhliziyo nokulala. Umphumela omuhle ukwazi ukuhlinzeka ngokukhipha emthonjeni wesitshalo, olungiselelwe ngotshwala.