Amathiphu ama-4 wokuhlala ushukunyiswa ngaphandle kokuzenza ube lusizi

-Delile

• 1. Thela i-pick-me-up
• 2. Yenza ukusebenzisa okukuphonsela inselelo
• 3. Yiba nesu lokulala
• 4. Yidla ama-carbs-kodwa uwanike isikhathi esifanele
• Buyekeza kwe-

Ukugqugquzela akuyona nje umdlalo wengqondo. "Ucwaningo lubonisa ukuthi lokho okudlayo, ukuthi ulala kangakanani, nezinye izici zingaba nomthelela oqondile ekushayeleni kwakho," kusho uDaniel Fulford, Ph.D., uprofesa osizayo kanye nodokotela wezengqondo wase-Boston University. Lawa mathonya angokomzimba athinta lokho okwaziwa njengombono womzamo, noma ukuthi ucabanga ukuthi ungakanani umsebenzi ocabanga ukuthi isenzo sizowenza, okungase kunqume ukuthi uyaqhubeka yini nokuphokophela phambili, kusho uFulford.

Nakhu ukuthi le nqubo isebenza kanjani: Ubuchopho bakho buhlola ubunzima bomsebenzi noma umgomo osuselwa engxenyeni enkulu yesimo sakho somzimba. "Isebenzisa izimpawu, kufaka phakathi ukuthi ulambe kangakanani noma ukuthi ukhathele kangakanani, ukuthola ukuthi ukuzivocavoca umzimba kuwufanele yini umzamo odingekayo," kusho uFulford. Isibonelo, uma ukhathele, ubuchopho bakho bungase buhlole ukuya ejimini manje njengokudinga umzamo omkhulu kunalokho obungawenza ngemva kokulala amahora ayisishiyagalombili agcwele, futhi uzoba nesikhathi esinzima sokuzincenga ukuba uye.

Ukuze ugcine isisusa sakho siphakeme,-ke, udinga umbono wakho wemizamo yokuba phansi. (Okuhlobene: Izizathu Ezinhlanu Izizathu Zakho Ezishodayo) Umumo wasebenza nochwepheshe ukukhomba amasu amane afakazelwe ngokwesayensi ukuthi enza lokho kanye, ukuze ukwazi ukunqoba noma yimuphi umgomo.

1. Thela i-pick-me-up

Inkomishi yekhofi noma itiye elimnyama ayigcini nje ngokukunika amandla kodwa futhi yenza okokwenziwa kwakho kuzwakale kulawuleka. "I-caffeine inciphisa izinga lobuchopho bakho le-adenosine, i-neurotransmitter ekwenza uzele. Njengoba ukukhathala kwakho kwengqondo kuthungulwa, imisebenzi izizwa ingenzima kangako," kusho uWalter Staiano, Ph.D., oyinhloko yocwaningo eSswitch, inkampani esebenza nge-neuro . Iziphuzo ezithile ezinoshukela zingaba nomphumela ofanayo, ngokusho kocwaningo kulo magazini Psychology Nokuguga. Abantu abadala abadle amagremu angama-25 kashukela imizuzu eyi-10 ngaphambi kokwenza isivivinyo sokucinga inkumbulo babezibandakanya kakhulu kunalabo abaphuza isiphuzo esingenashukela. Abacwaningi abakazi noma ezinye izinhlobo zikashukela, njenge-sucrose ekushukela wetafula kanye ne-fructose esithelweni, ziletha imiphumela efanayo. Ngakho-ke ngento eqinisekile, khetha ama-gel gel, amaphilisi, noma iziphuzo.

2. Yenza ukusebenzisa okukuphonsela inselelo

Ukuzivocavoca umzimba njalo futhi ngokuqhubekayo uyikhuphula inothi kungenza konke okunye okusebenzelayo kuzizwe kunzima, kusho uStaiano. "Sithole ukuthi imizuzu engama-30 yemisebenzi efuna ukuqonda ebenza abantu abaningi bakhathale ngokwengqondo ayinamthelela kubagibeli bamabhayisikili abaphambili," usho kanje. "Sicabanga ukuthi kungenxa yokuthi uma uqeqesha umzimba wakho, uqeqesha ubuchopho bakho futhi, futhi buba ukumelana nokukhathala kwengqondo kanye nezintambo ukuze ubhekane nezinto ezithatha amazinga aphezulu omzamo." Noma imuphi umsebenzi odinga umzimba uzoba nalomphumela futhi wehlise umbono wakho womzamo, kusho uStaiano. Vele uqhubeke nokuziphusha ukuze uphakamise isisindo esiningi, uye phambili, uye ngokushesha, noma welule ujule. (Nakhu ukuzivocavoca okunzima kakhulu ongakwenza nge-dumbbell eyodwa.)

3. Yiba nesu lokulala

Ukungatholi ukuphumula okwanele kungenza konke kubonakale kunzima, kusho uFulford. Ngosuku olujwayelekile, lokhu akuyona into enkulu-ulala kahle ngobusuku obulandelayo, futhi ugqozi lwakho luzobuya. Kepha ucwaningo lukhombisa ukuthi uma uphonsa futhi ujikisa ubusuku obandulela umcimbi omkhulu njengomjaho, ungakulahla. "Ukuntuleka kokulala kuthinta ukugxila kwakho emgomweni futhi kunciphisa ukunikezwa kwamandla ebuchosheni," kuphawula u-Fulford. "Ukwehla kwamandla akho engqondo nokuzikhandla, okunciphisa ukusebenza kwakho." Izindaba ezinhle: Ukuqaphela nje ukuthi ukozela kuthinta ugqozi lwakho kodwa hhayi amakhono akho omzimba anele ukukusiza ukuthi ubuyele emuva, kusho uFulford. Ukuze uphumelele, vele uzikhumbuze ukuthi unamakhono okuphumelela.

4. Yidla ama-carbs-kodwa uwanike isikhathi esifanele

Ukuba nje kancane ohlangothini olulambile kuhle ekukhuthazeni. "Kuwuphawu olubonakalayo ebuchosheni bakho ukuthi kufanele kuthathwe isinyathelo [ukuthola ukudla], ngakho-ke kungakwenza ushayelwe kakhulu," kusho uFulford. "Ngakolunye uhlangothi, ukusutha kubeka umzimba esimweni sokuphumula." Ukwanelisa isifiso sakho sokudla nokuthuthukisa i-mojo yakho, khetha ukudla okunama-carb amaningi njengesinkwa ne-pasta. "Bakhipha i-glucose ngokushesha okukhulu, okungakunika amandla amaningi esikhathini esifushane. Ukudla okunamafutha aphezulu njenge-avocado kudinga amandla amaningi okugaya, okungaqondisa amandla kude nobuchopho futhi kuholele embonweni ophakeme womzamo," kusho uFulford . (Okuhlobene: Umhlahlandlela Wowesifazane Onempilo Wokudla Ama-Carbs)

Gwema ukudla isidlo esikhulu noma esigcwele amafutha ngaphambi nje kokuthi ukhiqize. Futhi uma uzithola weqa umugqa osuka elambile uye ku-hangry, thatha i-carb-heavy snack njengobhanana ukuze ususe unqenqema.

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