Ukuntuleka kokulala okungapheliyo
Iqiniso lokuthi ubuhle bethu bangaphandle nokuvumelana kwangaphakathi kuxhomeke ekubuthweni, kusho isikhathi eside futhi okuningi. Kodwa kuphela eminyakeni engu-25 edlule, ososayensi bazo zonke izinhlobo nemibala baqala ukwenza futhi bathole ukuthola okumangalisayo mayelana nomthelela owonayo kuwo wonke umzimba wokuntuleka kokulala kweviki lokuqala. Ukubheka okukodwa kunokwanele ukucacisa isimo esicindezelayo sazo zonke izinhlelo ezisebenza ukugqoka.
Isiqu esiphezulu sokuphila sithinta ngokushesha igobolondo yangaphandle - isikhumba. Akufani nanoma yimuphi omunye umzimba odinga ukusakazwa kahle kwegazi nokudla okwanele oksijini. Kuyafaneleka usuku noma ababili ukuba bangatholi ngokwanele, njengoba imibuthano engaphansi kwamehlo ingabonakali ngokukhohlisayo, kuvela izikhumba zesikhumba. Futhi amehlo ngokwawo afana nezibani ezimbili ezivuthayo. Ubuhle buyolondoloza iphupho kuphela! Yile ncazelo enikeza izigaba ezihlukahlukene kanye nezikhathi zokulala, ezinomsebenzi okhethekile wokuthuthukisa impilo:
1. Ihora lobusuku no-4 ekuseni - ukuhlukana okusebenzayo kwamaseli e-epidermal, okuyinto enhle kakhulu ezofika nemikhiqizo ehlukahlukene yezimonyo. Yingakho kubaluleke kakhulu ebusuku ukufaka ukhilimu ofanele wesisekelo somsoco obanzi kakhulu ukwenza ubusuku bonke.
2. Ngaphambi kokulala ngaphambi kokuba ubambelele ngokugcwele, kungenzeka ukusebenzisa izakhi ezisebenzayo nge-enzyme ne-glycolic acid. Khona-ke, ngaphambi kwesigaba esisebenzayo sokujikeleza kwegazi, akagcini nje ngokulinganisa ubuciko, kodwa futhi uhoxise uketshezi okweqile emzimbeni.
3. Ukushisa ngamagqabha, ukunyakaza kwesisindo esiswini, ukuphumula okuphumuzayo endaweni yamahlombe akuyona into emnandi kuphela. Kodwa futhi ivuselela amaphuzu asebenzayo omzimba, okuphethwe ukugaya, ukuqedwa kwezinto ezinobuthi nokuhlanza isikhumba.
4. Zonke izinqubo zokulahlekelwa isisindo zisetshenziswe kangcono ebusuku, emva kokugeza okuphumuzayo kanye neshafa elihlukile. Kuwukulala okuzolile ukuthi umzimba uqale ukhiqiza i-hormone ephula phansi amafutha. Uma kuye engeza amafomu akhethekile wezimonyo ze-uhodovoj umphumela uzophindwa kabili. Yazi ukuthi anti-cellulite noma ukhilimu omuncu kufanele isetshenziswe ungqimba omncane kanye nokunyakaza okuyisindilinga, ukuze ungadluli umzimba.
5. I-Cortisol - i-hormone yokucindezeleka ehambisana nokukhathala, iyanciphisa amandla emetabolism futhi ngezinye izikhathi yandisa umuzwa wendlala. Liphinde lishintshe izinga leshukela legazi futhi liholele ekubutheni kwamafutha okusebenzayo. Yingakho, leli zwi: "Ukuze ube mncane, udinga ukulala" - unesisekelo esiqinile sobufakazi. Futhi kungcono ukuthembela masinyane, ngaphandle kokuhlolwa komuntu siqu.
Izinkinga zezempilo ezingenzeka
Hhayi njalo izinkinga zokulala ezihambisana nesimiso somsebenzi oqinile. Ngokuvamile, kunzima kakhulu ukuba silale ngenxa yezizathu eziyinhloso, esiziphinda ngosuku nosuku. Ziba umkhuba futhi zizoholela ekubhekaneni nezinkinga ngokulala, ukungalali kahle nokukhathala lapho kuvuka. Ukuntuleka kokulala okungapheli kungaholela ezinkingeni ezilandelayo:
• Izinsizwa kanye namaphupho angathandeki kungaba umphumela wokubambezeleka kwegazi. Isibonelo, kusuka emaqenjini anamandla okuqina ezinwele, izinwele ezihlobisiwe noma amasikisi anonya kakhulu, asetshenziswe ubusuku bonke.
• Ubuhlungu emhlane, entanyeni, emgodleni, emagumbini omzimba womzimba ngisho nangomqondo wokubandayo kudalwa ngenxa yokulala okungafanelekile. Umbhede ungcono ngisho, i-mattress iyinkimbinkimbi ephakathi, umcamelo kufanele usekele ikhanda, futhi ungagcini umgogodla.
• Ukushisa kwesikhumba, ukumiswa kwe-mucosa yangasese, ukugoqa emqaleni kuyavela ngenxa yomswakama ophansi ekamelweni. Kubonakala ukuthi ukulala okunethezeka kakhulu kudinga igumbi elihle kakhulu futhi izinga lokushisa alikho ngaphezu kwama-degrees Celsius angama-20.
• Ukungezwani komzimba, ukungafihli kwamalungu, ukunyuka kokushisa komzimba ngezindlela eziningi kunquma ukugqoka izingubo zokulala. Awekho ama-synthetics, amaphutha kanye nama-rabra aqinile. Ubuhle, ukukhanya nokuzwakala okuzwakalayo kuzolungiswa ekuleleleni komsindo.
Futhi-ke, akusikho lokho akuthinti kithi, njengendlela yokuphila yansuku zonke. Zama ukuthi ungadluli isikhathi sokuhlwa nobusuku ngemihlangano ekhukhumezayo, ukuxazulula izinkinga, ukuthokozisa okunamandla, ukuzivocavoca umzimba noma ukuqala kwamaphrojekthi amakhulu. Hlala uphumule ubusuku, bese ngisho nokulala okuncane kuzovuselela amandla akho usuku olusha!
Amaqiniso nje
• Uma ungalali ngokwanele, isisindo esiningi asilahlekile, ngokuphambene nalokho, siqoqa. Ngisho nokudla okuqinile, amahora angu-3 okuntuleka kokulala ayanciphisa ukusebenza kwawo ngo-55%.
• Ukulala okuqinile nokuhlala isikhathi eside kuvimbela ingqondo. Kodwa ukungabikho kokulala kweviki kubangelwa ukulahlekelwa ukunakwa, ukuhlushwa nokucindezeleka.
• Izinsuku ezingu-18, amahora angu-21 nemizuzu engama-40 - lena yinkomba yesikhathi sokulala okungapheli kakhulu. Umnqobi walo "mncintiswano" onokudabuka unenkinga yokukhungatheka, ukucutshungulwa nokuhluleka kokukhumbula.
• Ukulala emakamelo amnandi kunciphisa umsebenzi wezakhiwo zomzimba zomzimba wethu.
• Ukuphila okuphakathi kombhede wombhede kungu-8 iminyaka. Okulandelayo ukuqoqwa kwama-microorganisms eziyingozi, okwenza kube nzima ukulala.
Ukusebenzisa njalo amaphilisi okulala kuphazamisa ubuthongo futhi kuholela embusweni ophazamisekile. Imithi ekhethekile iyalungelwa kuphela ngaphansi kwezimo ezicindezelayo kakhulu futhi kuphela ekunconyweni kukadokotela.
• Izifundo zithole ukuthi owesifazane udinga ihora elilodwa ukulala ukuvimbela ukucindezeleka kunamadoda.
Ukulala kuyinkqubo yemvelo yemvelo kanye nemvelo, ngakho akudingi umsebenzi omkhulu ekuphatheni. Kudingeka ukwazi ngokucacile ukuthi kuqhubeka kanjani, futhi ukudala izimo ezihle. Khona-ke impilo nemagagasi wamandla ngeke akudlule. Isigaba sokuqala - ukulala, ukuphumula, ukulala, ukuguqulwa kuya ekucabangeni. Akukho imisindo ebukhali, imicabango engazelelwe kanye nomthelela omkhulu. Isigaba sesibili ukuphumula okuphelele kanye nokushisa komqondo wama-beta. Isigaba sesithathu - isikhathi eside kunazo zonke, uma ubona amaphupho, iningi liwukuvuselela futhi zonke ezinye izinhlelo zomzimba. Isigaba sesine - umsebenzi wezobuchopho ufana nesikhathi sokuvuka, ngakho amaphupho agqamile futhi anembile.
Ukwazi ukuthi yini engabangela ukungakwazi ukulala okungapheli, kudingeka uhlele kahle usuku lwakho lomsebenzi. Kusihlwa kufanele kukhishwe emacala amacala. Futhi qiniseka ukuthola isikhathi sokulala kwehora eli-8 enempilo.