Buza Udokotela Wokudla: Ukudla kokulala okungcono

-Delile

• Buyekeza kwe-

Umbuzo: Ngabe kukhona ukudla okungangisiza ngilale?

A: Uma unenkinga yokulala, awuwedwa. Abantu baseMelika abangaphezu kwezigidi ezingama-40 bahlushwa ukuqwasha, isimo esibi esilethwa yingcindezi, ukukhathazeka, ukuxhumana kwemithi, nokusetshenziswa ngokweqile kwe-caffeine (okusiza ukuthi uhlale uphapheme ngenxa yokungalali, okwenza umjikelezo ononya). Ucwaningo lwakamuva luye lwahlanganisa nokungalali ngokwanele nesifo se-metabolic, njengoba kwandisa amahomoni endlala futhi kunciphisa ukukhululwa kwama-hormone amabili amakhulu okulahlekelwa kwamafutha, i-leptin ne-adiponectin.

Ngenhlanhla kukhona empeleni okunye ukudla okungakusiza ukubamba i-shuteye ngaphandle kokufinyelela ibhodlela lamaphilisi.

1. Ijusi le-tart cherry: Ucwaningo lwango-2010 olushicilelwe ku- Ijenali Yokudla Kwemithi ithole ukuthi ukuphuza izingilazi ezimbili zejusi le-tart cherry kusize abantu abaphethwe ukuqwasha balale kangcono. Ababambiqhaza balala ngokushesha futhi bachitha isikhathi esincane bephapheme phakathi nobusuku uma kuqhathaniswa namaphethini abo okulala ngaphambi kokuba babhalise ocwaningweni. Yize indlela ethile esiza ekudambiseni ukuqwasha ingaqondwa ngokugcwele, abacwaningi bacabanga ukuthi ihlobene nemiphumela enamandla yokulwa nokuvuvukala yejusi ye-tart cherry njengoba izinhlanganisela eziningana zokuvuvukala zidlala indima ekulawuleni ukulala.

2. Ubisi olufudumele: Leli khambi lakudala lomaye ngaphambi kokulala lingase libe "iqhinga" lezengqondo ukuze ulale kuneqiniso eliphathelene nomzimba. Ekuqaleni bekucatshangwa ukuthi i-tryptophan, i-amino acid etholakala obisini, ikusiza ukuthi ulale ngokuguqula i-serotonin, i-modulator enamandla yokulala. Kodwa-ke, ucwaningo olusha lukhombisa ukuthi amanye ama-amino acid atholakala obisini ayayinqanda le nqubo. Noma kunjalo, abantu abaningi bafunga ngokusetshenziswa kwayo njenge-sedative, ngakho-ke kungenzeka ukuthi imiphumela isemakhanda ethu. Njengoba amandla amabili okushayela agcina abantu ebusuku ecindezelekile nokukhathazeka, induduzo ehambisana nenkambiso yasebusuku yobisi olufudumele ingasiza ukuqeda lezi zingcindezi ukusiza abantu balale kangcono.

3. Amantongomane: I-Magnesium, i-mineral etholakala emazingeni aphezulu kumantongomane, ingasiza ekulawuleni umfutho wegazi noshukela wegazi, kepha futhi ingasebenza njenge-relaxant ukukusiza ukuthi ubambe ama-zzz amaningi. Eqinisweni, esinye sezimpawu zokushoda kwe-magnesium kungaba ukuqwasha. Phonsa imbewu yamathanga kumasobho noma amasaladi-ama-ounces ayi-1/2 nje azokunikeza ngaphezu kwamaphesenti ama-50 wenani lakho lansuku zonke le-magnesium.

Ekugcineni, khumbula ukuthi lokhu kumane kuyizilungiso ezisheshayo. Ukhiye wangempela wokusebenzisa imikhuba yakho yokulala ukuthola inkinga yezimpande. Mhlawumbe awukafiki embhedeni kusenesikhathi? Uma kunjalo, ukulungiswa okulula ukuhlose ukungena phakathi kwamashidi imizuzu eyi-15 ngaphambi kwesonto ngalinye-kuhlanganiswe ngaphezulu kwamasonto ayisithupha, uzolala embhedeni imizuzu engama-90 ubude ubusuku ngabunye. Uma inkinga yakho ingaphezu kokuthi awukwazi ukulala noma ukulala kanye embhedeni, kungahle kube nzima kakhulu. Zama ukunciphisa ukudla kwakho okune-caffeine ngokuhamba kwesikhathi noma ukhulume nodokotela wakho mayelana nokushintsha imithi engase iphazamise ukulala kwakho.

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