Iingcebiso ezi-4 zokuHlala ukhuthazekile ngaphandle kokwenza ukuba ube lusizi

Umxholo

• 1. Zidlulisele ekukhetheni
• 2. Yenza umthambo ocela umngeni kuwe
• 3. Yiba nobuchule ngokulala
• Yitya iikhabhohbhayithi-kodwa uzinike ixesha elifanelekileyo
• Uphengululo lwe

Inkuthazo ayisiyo nje umdlalo wengqondo. Uphando lubonisa ukuba into oyityayo, ulala kangakanani, kunye nezinye izinto zinokuchaphazela ngqo idrive yakho, utshilo uDaniel Fulford, Ph.D., unjingalwazi oncedisayo kunye nonyango lwezengqondo kwiYunivesithi yaseBoston. Ezi mpembelelo zomzimba zichaphazela into eyaziwa njengombono womzamo, okanye ungakanani umsebenzi ocinga ukuba isenzo siyakuthatha, esiya kuthi emva koko siqonde ukuba uyaqhubeka na ukuqhubela phambili, utshilo uFulford.

Nantsi indlela esebenza ngayo inkqubo: Ingqondo yakho ivavanya ubunzima bomsebenzi okanye usukelo olusekelwe kwindawo enkulu kwimeko yakho yempilo. Usebenzisa imiqondiso, kubandakanya nokuba ulambile kangakanani okanye udiniwe kangakanani, ukumisela ukuba ngaba ukuzivocavoca umzimba kufanelekile kumzamo ofunekayo, utshilo uFulford. Umzekelo, ukuba udiniwe, ingqondo yakho inokuvavanya ukuya kwindawo yokuzivocavoca ngoku njengoko ifuna umzamo othe kratya kunokuba ubuya kwenza emva kweeyure ezisibhozo zokulala, kwaye uya kuba nexesha elinzima lokuzicenga ukuba uhambe.

Ukugcina inkuthazo yakho iphezulu, ke, udinga umbono wakho womgudu ukuba ube phantsi. (Izinto eziNxulumeneyo: Izizathu ezihlanu ezilahlekileyo zeNkuthazo yakho) Ubume isebenze kunye neengcali ukuchonga izicwangciso ezine eziye zangqinwa ngokwenzululwazi ukuba zenza oko, ukuze ukwazi ukoyisa nayiphi na injongo.

1. Zidlulisele ekukhetheni

Ikomityi yekofu okanye iti emnyama ayikukhuthazi nje kuphela kodwa ikwenza uzive ulawuleka ngakumbi izinto oza kuzenza. "I-Caffeine inciphisa ubuchopho bakho kwinqanaba le-adenosine, i-neurotransmitter ekwenza wozele. Njengokuba ukudinwa kwengqondo yakho kukhululeka, imisebenzi iziva inganzima kangako," utshilo uWalter Staiano, Ph.D., intloko yophando eSswitch, inkampani esebenza nge-neuro. . Ezinye iziselo ezineswekile zinokuba nefuthe elifanayo, ngokophando olwenziwe kwiphephancwadi Psychology kunye nokuguga. Abantu abadala abatya iigram ezingama-25 zeswekile kwimizuzu eli-10 ngaphambi kokuba bathathe uvavanyo lokukhangela inkumbulo babebandakanyeka ngakumbi kunabo basela isiselo esingenashukela. Abaphandi abakazi ukuba ezinye iintlobo zeswekile, njenge-sucrose kwitafile yeswekile kunye ne-fructose kwiziqhamo, ihambisa iziphumo ezifanayo. Ke into eqinisekileyo, khetha iigels zeglucose, iipilisi, okanye iziselo.

2. Yenza umthambo ocela umngeni kuwe

Ukuzilolonga rhoqo kunye nokuqhubeka nokuthatha inotshi kunokwenza yonke enye into osebenza kuyo uzive ungenzima kangako, utshilo uStaiano. “Sifumanise ukuba imizuzu engama-30 yemisebenzi enzima yengqondo eyenza abantu abaninzi badinwe engqondweni ayinamphumo kubakhweli beebhayisikile abakumgangatho ophezulu,” utshilo. "Sicinga ukuba kungenxa yokuba xa uqeqesha umzimba wakho, uqeqesha ingqondo yakho, kwaye iyancipha ngakumbi ukudinwa kwengqondo kunye neentambo zokujongana nezinto ezithatha amanqanaba aphezulu omgudu." Nawuphi na umsebenzi onzima ngokwasemzimbeni uya kuba nesi siphumo kwaye unciphise umbono wakho womzamo, utshilo uStaiano. Qhubeka nje uzityhala ukuze uphakamise nzima, uye phambili, uye ngokukhawuleza, okanye wolule nzulu. (Nanku owona msebenzi unzima onokuthi uwenze ngedumbbell enye.)

3. Yiba nobuchule ngokulala

Ukungafumani kuphumla ngokwaneleyo kunokwenza yonke into ibonakale inzima, utshilo uFulford. Ngomhla oqhelekileyo, le ayisiyonto enkulu yokulala-ngokuvakalayo ngobusuku obuzayo, kwaye inkuthazo yakho iya kuphinda ibuye. Kodwa uphando lubonisa ukuba ukuba uphosa kwaye ujike ubusuku ngaphambi komsitho omkhulu njengogqatso, inokukulahla. "Ukungabikho kokulala kuthintela ukugxila kwinjongo kwaye kunciphise ukubonelelwa kwamandla kwingqondo," amanqaku kaFulford. "Ukuqina kwengqondo yakho kunye nokuzama komzamo, okunciphisa ukusebenza kwakho." Iindaba ezimnandi: Ukwazi nje ukuba ukozela kuchaphazela inkuthazo yakho kodwa hayi amandla akho ngokwasemzimbeni kwanele ukukunceda uzibuyise umva, utshilo uFulford. Ukuze uphumelele, zikhumbuze ukuba unazo izakhono zokuphumelela.

Yitya iikhabhohbhayithi-kodwa uzinike ixesha elifanelekileyo

Ukuba mncinci kwicala elilambileyo kulungile ukukhuthaza. "Luphawu lomzimba kwingqondo yakho ukuba kufuneka kuthathwe amanyathelo [ukufumana ukutya], ke oko kunokukwenza uqhube ngakumbi, utshilo uFulford. "I-Satiety, ngakolunye uhlangothi, ibeka umzimba kwimodi yokuphumla." Ukwanelisa umdla wakho wokutya kunye nokunyusa i-mojo yakho, khetha ukutya okuphezulu kwe-carb njengesonka kunye ne-pasta. "Bakhulula i-glucose ngokukhawuleza, enokukunika amandla amaninzi kwixesha elifutshane. Ukutya okunamafutha aphezulu njenge-avocado kufuna amandla angakumbi okugaya, okunokuthi kuqondise amandla ngaphandle kwengqondo kwaye kukhokelela ekuboneni okuphezulu komgudu, "kusho uFulford. . (Eyeleleneyo: ISikhokelo soMfazi osempilweni sokuTya iiCarbs)

Kuphephe ukutya isidlo esikhulu okanye esinamafutha ngaphambi kokuba ube nemveliso. Kwaye ukuba uzifumana uwela umgca ukusuka ekulambeni ukuya kwi-hangry, bamba i-snack encinci ye-carb-enzima njengebhanana ukuze uthabathe i-edge.

Uphengululo lwe