Iimpazamo ezi-5 zeWayini eBomvu onokuthi uzenze

Umxholo

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Iwayini ebomvu ifana nesondo: Nokuba awuyazi ncam into oyenzayo, isemnandi. (Uninzi lwamaxesha, kunjalo.) Kodwa ngokubhekisele kwimpilo yakho, ukwazi indlela yakho ejikeleze ibhotile ebomvu kunye nezibonelelo zayo kungcono kunokuphuthaphutha njengentombi enyulu. Apha, iimpazamo ezintlanu ozenzayo (kunye nabanye abaninzi) xa kusenziwa iwayini ebomvu, kunye nendlela yokuphunga ngobukrelekrele.

1. Ugalela iglasi kanye phambi kokulala. Enyanisweni, utywala obukwiwayini ebomvu bunokwehlisa ubushushu bomzimba wakho, bukhawulezise ukukhutshwa kweehomoni ezithile, kwaye bubangele utshintsho lwemetabolism olukunceda ukuba ulale, uphando lubonisa. Kodwa utywala nabo Ukuphazamisa Ukulala kwakho emva kweeyure ezimbalwa zokulala, kubonisa ingxelo evela kumaZiko ezeMpilo kaZwelonke (NIH). Oko kunokukushiya ukuphosa kunye nokujika ngeeyure zakusasa, kwaye uzive ukhululekile ngosuku olulandelayo. Kungcono ukugcina umkhwa wakho wewayini kwiglasi okanye ezimbini ngaphambili ebusuku-njengeeyure ezininzi ngaphambi kokuba ubethe ingxowa, uphononongo lwe-NIH lubonisa.

2. Uyasela endaweni sokuzilolonga, endaweni emva umthambo. Uhlolisiso lwakutshanje (olusuka eFransi, i<em>natch) lucebisa ukuba enye into efumaneka kwiwayini ebomvu ikhusela izihlunu namathambo akho ngendlela efana nomthambo. Ngoko ke yeka indawo yokuzivocavoca kwaye usele i-cab eninzi, akunjalo? Akulunganga. Kuya kufuneka ubethe malunga negaloni ebomvu ngosuku ukuze ufumane eso sithako, kwaye oko ngekhe kusenze isibindi sakho okanye indlela ophila ngayo. Kodwa izifundo ezininzi, kubandakanywa nephepha lamva nje elivela kwiRiphabhliki yaseCzech, libonise ukuba iglasi yewayini inokuqinisa intliziyo yakho kunye nempilo yemisipha. ukuba-kukhulu xa usenza umthambo rhoqo.

3. Uyagqithisa. Imithwalo yophando ibonakalisile ukukhanya ukuya kwimodareyitha yokusetyenziswa kwewayini ebomvu-yiglasi okanye ezimbini ngosuku, iintsuku ezininzi ngeveki-zinokwandisa ubomi bakho kwaye zomeleze intliziyo yakho. Kodwa sela ngaphezulu kakhulu kunoko, kwaye uya kubufutshane ubomi bakho, uphakamise umngcipheko wesifo sentliziyo, kwaye uhlasele impilo yakho ngokubanzi, ubonakalisa isifundo esivela New England Journal of Medicine.

4. Uzama ukufumana izinto zayo ezilungileyo kwisongezelelo. Uninzi lophando ngezibonelelo zewayini ebomvu lujolise kwi-resveratrol, indawo esempilweni onokuyithenga ngoku kwifomu yokongeza. Kodwa njengokuba ukuvela kwe-multivitamin akuncedi njengokutya ukutya okugcwele iivithamin, ukuginya isongezelelo se-resveratrol akubonakali kunika izibonelelo ezifanayo nokusela iwayini ebomvu. Ngapha koko, uphando lwaseKhanada lufumene izongezo ze-resveratrol ngokwenene buhlungu Impendulo yomzimba wakho kwimisebenzi yomzimba. Tsiba iipilisi kwaye ubambe iglasi endaweni yoko.

5. Uyayigcoba ukunceda ulusu lwakho. Olunye uphando lubophe kwa loo nto iwayini ebomvu ukukhusela ekonakalisweni lilanga kunye nolusu oluqinileyo. Umcimbi kuphela Kwelinye icala, ukusela iwayini ebomvu kwiidosi ezinzima kusonakalisa isibindi sakho kwaye kukukhuphele amanzi emzimbeni-zombini ezi zinto zilimaza ulusu lwakho kwaye zikwenza ubonakale umdala, izifundo zibonisa. Ke hayi, ukuzola ngebhotile ebomvu akuzukwenzela ulusu lwakho naluphi na uncedo.

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