Buza ugqirha wokutya: Ukutya ukuze ulale ngcono

Umxholo

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Q: Ngaba kukhona ukutya okunokundinceda ndilale?

A: Ukuba unengxaki yokulala, awuwedwa. Bangaphezu kwezigidi ezingama-40 abantu baseMelika abanengxaki yokuphuthelwa, imeko eyoyikisayo ebangelwa luxinzelelo, ixhala, ukusebenzisana namayeza, kunye nokusebenzisa kakhulu icaffeine (ekunceda ukuba uhlale uphaphile ngenxa yokungalali, udala umjikelo okhohlakeleyo). Uphando lwamva nje luye lwadibanisa ukungalali ngokwaneleyo kwisifo se-metabolic, njengoko sonyusa indlala yehomoni kwaye sinciphisa ukukhutshwa kwehomoni ezimbini zokulahleka kwamafutha, i-leptin kunye ne-adiponectin.

Ngethamsanqa kukho ukutya okunokukunceda ukuba ubambe i-shuteye ngaphandle kokufikelela kwibhotile yeepilisi.

1. Ijusi yecherry emuncu: Uphononongo luka-2010 olupapashwe kwi- Ijenali yokutya amayeza ufumanise ukuba ukusela iiglasi ezimbini zetart yejusi yecherry kunceda abantu abanengxaki yokuphuthelwa balale ngcono. Abathathi-nxaxheba balala ngokukhawuleza kwaye bachitha ixesha elincinci bephapheme ebusuku xa kuthelekiswa neendlela zabo zokulala ngaphambi kokuba babhalise kwisifundo. Ngelixa indlela ethile yokunceda ukuphulukana nokuqaqanjelwa ingacaciswanga ngokupheleleyo, abaphandi bacinga ukuba inento yokwenza neziphumo ezinamandla zokuthintela ukudumba kwitart cherry juice njengoko iikhompawundi ezininzi zokukrala zidlala indima kulawulo lokulala.

2. Ubisi olufudumeleyo: Olu nyango lweklasikhi yexesha lokulala kunokuba yinto "yokukhohlisa" kwengqondo ukulala kunokwenyani yomzimba. Ekuqaleni bekucingelwa ukuba i-tryptophan, i-amino acid efumaneka elubisini, ikunceda ulale ngokuguqula ube yi-serotonin, imodyuli yokulala enamandla. Nangona kunjalo, uphando olutsha lubonisa ukuba ezinye ii-amino acid ezifumaneka elubisini ziyayithintela le nkqubo. Okwangoku, abantu abaninzi bafunga ngokusetyenziswa kwayo njengesixhobo sokuthomalalisa, ngenxa yoko kunokwenzeka ukuba zonke iziphumo zisentloko. Ukusukela ukuba ezona zinto zibalulekileyo ziqhuba abantu ebusuku zixinzelelo noxinzelelo, intuthuzelo enxulunyaniswa nesiko lobusuku lobisi olufudumeleyo lunokunceda ukuphelisa abaxinzelelo ukunceda abantu ukuba balale ngcono.

3. Amandongomane: I-Magnesium, iminerali efumaneka kumazinga aphezulu kumandongomane, inokunceda ukulawula uxinzelelo lwegazi kunye noshukela wegazi, kodwa inokuphinda isebenze njengento yokuphumla ukukunceda ukuba ubambe iizzz ezininzi. Enyanisweni, enye yeempawu zokunqongophala kwe-magnesium ingaba kukulala. Phosa imbewu yethanga kwiisuphu okanye iisaladi-nje i-1/2 i-ounces iya kukunika ngaphezulu kweepesenti ezingama-50 zexabiso lakho lemihla ngemihla lemagniziyam.

Ekugqibeleni, gcinani engqondweni ukuba ezi zilungiso ezikhawulezayo. Isitshixo sokwenyani sokulungiselela imikhwa yakho yokulala kukufumana ingxaki yengcambu. Mhlawumbi awulali kwangoko ngokwaneleyo? Ukuba kunjalo, ukulungiswa okulula kukujolisa ukufumana phakathi kweemakhishithi ezili-15 imizuzu kwiveki nganye-edityaniswe ngaphezulu kweeveki ezintandathu, uya kulala embhedeni imizuzu engama-90 ubusuku ngabunye. Ukuba ingxaki yakho ingaphezulu kokuba ungekhe ulale okanye ulale kube kanye ebhedini, kunokuba nzima ngakumbi. Zama ukunciphisa i-caffeine yakho emva kwemini okanye uthethe nogqirha wakho malunga nokutshintsha amayeza anokuphazamisa ukulala kwakho.

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