Izibonelelo ezi-6 zokulala ze

Umxholo

• 1. Ukuphucula umgangatho wokulala
• 2. Ukukhuthaza ukutshiswa kwekhalori
• 3. Ukulwa isifo seswekile
• 4. Nciphisa uxinzelelo lwegazi
• 5. Thintela usulelo lomngundo
• 6. Ukuphucula ubomi bokwabelana ngesondo

Ukulala yenye yezona zinto zibalulekileyo kwimisebenzi yokugcina impilo, hayi kuphela ukubuyisela amanqanaba amandla, kodwa nokulawula imisebenzi eyahlukeneyo yomzimba, njengokuphelisa ityhefu okanye ukunciphisa ukudumba.

Ukufumana zonke ezi zibonelelo, kufuneka ulale ngokwaneleyo, eyahluka kubudala. Bona zonke izibonelelo kunye nokuba ungalala iiyure ezingakanani.

Nangona kunjalo, uninzi lwabantu lulala ngeepijama, ezinokuthi ziphele ngokunciphisa inani elipheleleyo lezibonelelo zokulala, njengoko ukulala ze uze uzise izibonelelo ezibalulekileyo, ezinje:

1. Ukuphucula umgangatho wokulala

Ukuze ulale kwaye uphumle kakuhle, umzimba kufuneka ubunciphise ubushushu benyukliya malunga nesiqingatha sedigri kwaye ugcine ubusuku bonke. Ukulala ngaphandle kwempahla kuququzelela lo msebenzi womzimba kwaye, ngale ndlela, kunokwenzeka ukuba uchithe ixesha elininzi ulele kwizigaba zokulala ezinzulu, okwenza ukuba kulungiswe ngakumbi.

Esi simo sengqondo silungile ngakumbi ngamaxesha obushushu obungakumbi, oko kunceda umntu ukuba ahlale etsha, ngaphandle kokunceda ukuba alale ngokukhawuleza.

2. Ukukhuthaza ukutshiswa kwekhalori

Ukulala ngaphandle kweengubo, kwindawo enobushushu obusezantsi, kusebenze amanqatha amdaka, olu luhlobo olufanelekileyo lwamafutha anceda umzimba ukuba wandise iqondo lobushushu. Xa olu hlobo lwamafutha lusebenza, ukutshisa ikhalori kuyanda emini.

Nangona ukutshiswa kwamafutha akwanele ukunciphisa umzimba, kukunyuka kokutsha kwekhalori okunokunceda ii-dieters.

3. Ukulwa isifo seswekile

Xa amanqatha amdaka esebenza, ukongeza kwiikhalori ezivuthayo, umzimba ubuye ube novakalelo ngakumbi kwi-insulin, eyile nto inceda ukusebenzisa iswekile, ukuyithintela ekuqokelelekeni emzimbeni. Ke, njengoko indawo olala kuyo ipholile, kulula ukuyilawula amanqanaba eswekile yegazi, ukuthintela ukuqala kwesifo seswekile.

4. Nciphisa uxinzelelo lwegazi

Ngokwezifundo ezininzi, ukulala ze ecaleni komnye umntu osenyongweni kunceda umzimba ukuba uvelise ihomoni ye-oxytocin, ngenxa yokunxibelelana nolusu nolusu.

Le hormone iyakwazi ukugcina uxinzelelo lwegazi lulawulwa kakuhle kwaye, ukongeza ekubeni nefuthe lokhuselo entliziyweni, ikomeleza amajoni omzimba kwaye alwe nexhala.

5. Thintela usulelo lomngundo

Xa ulele ze, ulusu lunokuphefumla ngcono kwaye, ke ngoko, kulula ukunqanda ukuba eminye imimandla yolusu ihlala ifumile ixesha elide. Ke, ngaphandle kokufuma, kunokwenzeka ukuthintela ukukhula okugqithisileyo kwefungus kunye neebhaktiriya, ezibangela iingxaki ezinje ngecandidiasis kwingingqi esondeleyo, umzekelo.

6. Ukuphucula ubomi bokwabelana ngesondo

Ukulala ze kunye neqabane lakho kunokuba negalelo ekunyukeni komnqweno wokulala ngesondo rhoqo, oku kunceda ukunciphisa uxinzelelo kunye noxinzelelo, kunye nokuphucula ubudlelwane besibini.