Ungayisebenzisa kanjani i-Detox 'Brain Yakho (Ukusikisela: Kulula Kunalokho Okucabangayo)

-Delile

• Hlangana nohlelo lwe-Olympic
• Ukuthola lokho okuhle, okuhle ukulala
• Gcina isikhathi sokulala esijwayelekile
• Cabanga ngendlela odla ngayo
• Dala indawo yokulala enethezekile
• Beka eceleni isikhathi esithile sokucindezeleka ngaphambi kokulala
• Ukuzivocavoca kudlala indima enkulu, futhi
• Amanye amathiphu okukhulisa ubuchopho
• Hlala u-hydrated
• Faka ukudla kobuchopho ekudleni kwakho
• Thatha isikhathi sokuphumula
• Zama izivivinyo zobuchopho
• Okubalulekile

Ungathola i-detox protocol nganoma yini kulezi zinsuku, kufaka phakathi ubuchopho bakho.

Ngezithako ezifanele, amakhambi okuhlanza, nokulungiswa okukhulu kokudla kwakho, phakathi kwezinye izinto, ungacabanga ukuthi:

• khipha i-grogginess
• thuthukisa inkumbulo yakho
• khulisa umsebenzi wakho wokuqonda

Yize izinguquko ezithile zendlela yokuphila zingaba nomthelela omuhle empilweni yakho, ochwepheshe abaningi bezokwelapha bayavuma ukuthi ama-detoxes, kufaka phakathi lawo agxila ebuchosheni bakho, awadingeki.

Futhi, alukho ucwaningo oluphoqelela ukuxhasa ukusetshenziswa kwama-detoxes.

Umzimba wakho usuvele unezinqubo endaweni zokuqeda ubuthi nokugcina izinto zihamba kahle. Uma kukhulunywa ngobuchopho bakho, empeleni kukhona lonke uhlelo olunikezelwe ekukhipheni ubuthi emzimbeni.

Nakhu ukuthi inqubo isebenza kanjani nezinto ezilula ongazenza ukuyixhasa.

Hlangana nohlelo lwe-Olympic

Uma kukhulunywa ngokukhishwa kobuthi emzimbeni, ubuchopho bakho buhle ngokunakekela ibhizinisi ngokwakho.

eshicilelwe ngo-2015 ichaza ukuthi lokhu kwenzeka njengengxenye yomsebenzi wohlelo lwe-glymphatic, olususa imfucuza ebuchosheni nasesimisweni sezinzwa zakho. Cabanga ngakho njengomqoqi kadoti wobuchopho.

Uhlelo lwe-Olympics lenza iningi lomsebenzi walo ngenkathi ulele. Ngesikhathi sokulala, ezinye izinqubo zomzimba wakho azisebenzi kangako, okuvumela ukuthi umsebenzi we-glymphatic ubaluleke kakhulu.

kusikisela ukuthi kukhona nomthamo ophakeme wendawo evulekile phakathi kwamaseli asebuchosheni bakho ngesikhathi sokulala, okuvumela indawo eningi yokuba ubuchopho bakho buthathe udoti, ngomqondo ongokomfanekiso.

Le nqubo iyinkimbinkimbi ngandlela thile, kepha nakhu ukubuka okusheshayo ukuthi isebenza kanjani:

• Okokuqala, imigudu yohlelo lwe-glymphatic igcwalisa uketshezi lwe-cerebrospinal.
• Lolu ketshezi luqoqa “udoti” njengamaprotheni, ubuthi neminye imfucuza njengoba lugeleza kunethiwekhi.
• Ingqondo yakho bese igxaza le doti ezindaweni ezahlukahlukene zokuhambisa amanzi, lapho ihamba emzimbeni wakho futhi iphume njenganoma yiluphi olunye udoti.

Omunye umkhiqizo obalulekile osuswe ebuchosheni lapho kukhishwa imikhiqizo kadoti yi-protein β-amyloid (beta-amyloid), ochwepheshe abakholelwa ukuthi idlala indima ekuthuthukiseni isifo i-Alzheimer's.

Ukuthola lokho okuhle, okuhle ukulala

Ukulala kudlala indima ebalulekile ekusebenzeni kohlelo lwe-Olympics. Ukulala ngokwanele ubusuku ngabunye kungenye yezindlela ezinhle kakhulu zokuxhasa inqubo yobuchopho yemvelo yobuchopho bakho.

Uma unenkinga yokulala ngokwanele kwekhwalithi, zama lawa macebiso okuphumula okungcono, okuqabula kakhudlwana.

Gcina isikhathi sokulala esijwayelekile

Uma ungenaso isizathu esithile sokuvuka ngesikhathi esithile usuku ngalunye, uhlelo lwakho lokulala lungahle lube kuyo yonke indawo. Mhlawumbe ugcina isikhathi sokulala esijwayelekile phakathi nesonto kodwa uhlale kuze kube sebusuku futhi ulale ngempelasonto.

Lokhu kungazizwa kungokwemvelo kuwe, kepha ngokuhamba kwesikhathi, kungenza inombolo kumjikelezo wakho wokulala nokuvuka.

Ukulala (nokuvuka) cishe ngesikhathi esifanayo nsuku zonke kungakusiza uthole ukuphumula okungcono futhi uthuthukise ikhwalithi yakho yokulala jikelele.

Usengakwazi ukulala kancane ngemuva kwesikhathi esivamile futhi ulale lapho ungadingi ukuvuka ekuseni kakhulu - zama nje ukugwema ukushintsha uhlelo lwakho lokulala ngaphezu kwehora.

Ingxenye yokulala okungaguquki ihilela ukuthola inani elifanele lokulala, elingasuka kumahora angu-7 kuye kwayi-9.

Ithiphu yepro: Sebenzisa umshini wokubala wokulala ukuthola ukuthi kufanele ulale nini.

Cabanga ngendlela odla ngayo

Ukudla ukudla okuthile, ikakhulukazi ngokuhamba kosuku, kungaphazamisa ukulala kwakho.

Ukuze ulale kangcono, zama ukugwema okulandelayo ngaphambi nje kokulala:

• ukudla okukhulu
• ukudla okunzima noma okunothile
• ukudla okubabayo nokunomsoco
• i-caffeine (kufaka phakathi ushokoledi)
• utshwala

Uma uzizwa ulambile ngaphambi kokulala, zama isidlo esingcono sokulala, njenge:

• ubhanana
• iyogathi
• isitsha esincane se-oatmeal
• ushizi, izithelo, nabaqhekezi

Dala indawo yokulala enethezekile

Ukugcina igumbi lakho lokulala lipholile futhi limnyama kungakusiza ukuba ulale kangcono.

Uma ujwayele ukufudumala noma ukubanda ebusuku, khetha izingqimba zemibhede engasindi, ephefumulayo.

Ungase futhi ucabangele ukufaka umlandeli ekamelweni lakho, okungasiza futhi ukuvimba noma yimiphi imisindo evame ukukugcina up.

Ukusebenzisa ikamelo lakho ukulala nocansi kuphela kungenza kube lula ukulala lapho ulala.

Ngaleyo ndlela, ubuchopho bakho buyazi ukuthi ukungena embhedeni kusho ukuthi usukulungele ukulala, hhayi ukubukela i-TV noma ukupheqa ezinkundleni zokuxhumana.

Beka eceleni isikhathi esithile sokucindezeleka ngaphambi kokulala

Ukucindezeleka nokukhathazeka zombili izimbangela ezivamile ngemuva kwezinkinga zokulala. Ukwenza isikhathi sokuphumula ngaphambi kokulala ngeke ngempela kususe lokhu kukhathazeka, kepha kungakusiza ukuzikhiphe engqondweni yakho kusihlwa

Ihora noma ngaphezulu ngaphambi kokulala, zama:

• ukushicilela mayelana nezingcindezi
• ukubhala izinto odinga ukuzinakekela ngosuku olulandelayo ukuze ungakhathazeki ngazo
• ukufaka imibala, ukufunda, noma eminye imisebenzi yokwehlisa umoya
• ukugeza okufudumele ngamakhandlela noma i-aromatherapy
• ukwenza i-yoga elula noma ukuzindla
• izivivinyo zokuphefumula okujulile

Ukuzivocavoca kudlala indima enkulu, futhi

Uyazi ukuthi ukuvuselelwa, umuzwa ogxile (ngaphandle kwemisipha yakho ekhathele) onayo ngemuva kokuzivocavoca okukhulu? Lolo uhlelo lwe-glymphatic olungena.

iphakamisa ukuthi ukuzivocavoca umzimba kungaba nomthelela omkhulu ekulahlweni kwemfucuza ebuchosheni.

Ngokwemiphumela yocwaningo, amagundane angazivocavoca ngokugijima esondweni akhombise kabili umsebenzi we-glymphatic njengamagundane angakwazi ukuzivocavoca.

Kubalulekile ukuqaphela ukuthi ukwanda komsebenzi we-glymphatic kungenzeka kuhlotshaniswa nokusebenza kunomphumela oqondile wako.

Ukuzivocavoca kunezinye izinzuzo eziningi, futhi.

Ingakwazi:

• siza ukwehlisa ingozi yezimo eziningi zempilo
• ukunciphisa izimpawu zokukhathazeka nokudangala
• ukunciphisa ukucindezeleka
• ukwandisa amandla
• thuthukisa imizwa yakho
• thuthukisa umsebenzi wokuqonda

Kuyafaneleka futhi ukusho ukuthi ukuzivocavoca umzimba kungakusiza ukuba ulale kangcono, nakho okungakhuthaza ukusebenza kwesistimu ye-glymphatic.

Ochwepheshe batusa ukuthola okungenani amahora ama-2/2 wokuvivinya umzimba ngokulinganisela isonto ngalinye.

Futhi ungakhuphula umfutho futhi ubone izinzuzo ezifanayo ngehora elilodwa nemizuzu engu-15 isonto ngalinye lokuzivocavoca ngamandla noma ngamandla.

Awudingi ukuthola wonke umsebenzi wakho wamasonto onke ngasikhathi sinye, futhi. Ngokuvamile kungcono kakhulu (futhi kulula) ukuthola cishe isigamu sehora lokuzivocavoca usuku ngalunye.

Noma yikuphi ukuzivocavoca kungcono kunokungavocavoci umzimba, ngakho-ke ukwenza okusemandleni akho ukwandisa inani lomsebenzi owutholayo isonto ngalinye kungasiza. Zama ukukhama ekuhambeni kwemizuzu engu-15 ngemuva kwesidlo sasemini noma isidlo sakusihlwa (noma kokubili), isibonelo.

Amanye amathiphu okukhulisa ubuchopho

Ukulala nokuzivocavoca kunenzuzo ebuchosheni bakho, kepha usengakwenza okuningi ukuxhasa ukusebenza kwesistimu ye-glymphatic futhi ukhuthaze impilo yobuchopho nomzimba.

Hlala u-hydrated

Ngisho nokuphelelwa ngamanzi emzimbeni okuncane kungathinta kabi ukusebenza kwengqondo njengokuhlushwa nenkumbulo, futhi kungaba nomthelela esimweni sakho sengqondo.

Awudingi ukuphuza amanzi usuku lonke ukuze uthole okwanele (ubuye uthole amanzi amaningi ezithelo, imifino, nokunye ukudla). Umthetho omuhle wesithupha ukuphuza amanzi lapho uzizwa womile.

Awuqinisekile ngokudla kwakho oketshezi? Hlola isimo sakho se-hydration ngaleli shadi.

Faka ukudla kobuchopho ekudleni kwakho

Ukudla kobuchopho kufaka phakathi:

• amaprotheni
• amafutha enempilo
• ama-antioxidants
• omega-3 okunamafutha acid
• amavithamini

Ezinye izibonelo zifaka:

• i-broccoli, isipinashi, i-kale, neminye imifino enamaqabunga
• i-salmon, i-pollack, i-tuna ekheniwe, nezinye izinhlanzi ezinokuqukethwe okuphansi kwe-mercury
• amajikijolo
• itiye nekhofi
• amantongomane

Awusoze uhambe kabi uma ungeza umkhiqizo omusha, amaprotheni anciphile, nezinhlamvu ezigcwele ekudleni kwakho. Ukunciphisa ukudla okucutshunguliwe kanye namafutha agcwele nakho kunganikeza umsebenzi wakho wokuqonda uthando.

Thatha isikhathi sokuphumula

Amakhefu engqondo nawo abalulekile njengamakhefu asemzimbeni.

Qiniseka ukuthi uhlala unikeza ubuchopho bakho ukuphumula ngokubekela eceleni isikhathi esithile sokuhlala nje ujabulele umzuzu. Lokhu kuzonikeza ubuchopho bakho ithuba lokuzivuselela futhi lithuthukise amandla akho okudala. Ingqondo yakho izokubonga.

Ungazizwa unecala lokuthi ungenzi lutho. Hlala emuva nenkomishi yetiye, ulalele umculo noma izinyoni zicula, noma ubuke ukushona kwelanga. Vele uzikhumbuze ukuthi wenza ubuchopho bakho umusa.

Zama izivivinyo zobuchopho

Ungakhohlwa ukunikeza ubuchopho bakho ukuzivocavoca, futhi. Ukuvivinya umzimba kusiza ubuchopho bakho, kodwa ungakhohlwa ngomsebenzi wengqondo.

Ukuvivinya imisipha yakho yokuqonda kungabasiza ukuthi bayigcine isesimweni esihle futhi basebenze ngokusemandleni abo.

Zama:

• ukuxazulula (izingcezu eziningi, ngcono)
• ukufunda i (zama iDuolingo)
• lalele umculo
• ukuzindla

Nayi eminye imibono yokugcina ubuchopho bakho busesimweni.

Okubalulekile

Uma ufuna ukukhipha ubuchopho bakho, beka phambili ekulaleni okuningi nokuzivocavoca umzimba njalo. Zombili lezi zinto zizoqinisa uhlelo lwakho lokukhipha ubuthi ngaphakathi.

Uma unezinkinga ezithile mayelana nenkungu yobuchopho, ukukhathala, noma ezinye izingqinamba zokuqonda, kungcono ukuthi uhlole umhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala ukukhipha ubuthi emzimbeni noma ukuhlanza.

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