Sivavanya ngokuzimeleyo zonke iimveliso kunye neenkonzo ezicetyiswayo. Ukuba ucofa amakhonkco esiwabonelelayo, sinokufumana imbuyekezo. Funda nzulu .
Ukuziva uvila, uphazamisekile engqondweni kwaye uchithe ixesha lonke usuku luyinyani kubantu abaninzi, kungakhathaliseki ubudala, isini kunye neemeko zobomi. Ngelixa sisazi ukuba ukulala iiyure ezisixhenxe ukuya kwezilithoba busuku ngabunye ngumgangatho wegolide, ngamanye amaxesha nasemva kokuba uvale amehlo ngokwaneleyo usenokuziva udiniwe kusuku olulandelayo. Ngoko, yintoni enika? Sicofe iingcali ezininzi ukufumana izizathu zokuba udiniwe, nokuba ulala ngokwaneleyo. Nanga amanye abenzi bobubi abasemva kokudinwa kwakho.
Izizathu ezi-5 zokuba udiniwe ngalo lonke ixesha
1. Uphelelwe ngamanzi emzimbeni.
Ukusela amanzi ngokwaneleyo kubalulekile ukugcina izitho eziphilileyo, ukuphucula ukunwebeka kwesikhumba kunye nokukhupha i-toxins . Kodwa ikwabalulekile kumanqanaba ethu amandla. 'Uphando lubonise ukuba ukuphelelwa ngamanzi emzimbeni kunokukwenza uzive udiniwe, nangona ulele ngokwaneleyo,' utsho uRachel West, RD, intloko yokutya. eMeals . 'Uninzi lwamalungu akho axhomekeke emanzini ukuze asebenze kakuhle, kuquka nengqondo yakho. Ukuphelelwa ngamanzi emzimbeni kubangela ukwehla koxinzelelo lwegazi, nto leyo ethetha ukwehla kokuhamba kwegazi ebuchotsheni bakho.' Faka ukozela, isiyezi kunye neentloko, ezinokuthintelwa ngokulula ngokusela ngokwaneleyo H2O.
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Ngokutsho kweNational Academy of Medicine, abafazi kufuneka bafumane malunga nee-ounces ze-91 zamanzi ngosuku ngalunye kwaye amadoda kufuneka ajolise malunga nee-ounces ze-125. Ukwenza izinto zibe lula, thenga ibhotile enkulu yamanzi (njenge le evela Amazon, ) kwaye uyigcwalise yonke imihla. Unako kwakhona itya ukutya okuninzi okunika amanzi ukunceda ukuhlangabezana nenjongo yakho yemihla ngemihla.
2. I-snacking ibangela i-blood-sugar roller coaster.
Ukutya okutyiwayo imini yonke kunokubonakala ngathi sisicwangciso esilungileyo sokulwa nokudinwa, kodwa into oyityayo kwimiba. 'Kwi-avareji yokutya kwaseMelika, i-snacks ngokuqhelekileyo yenziwe kukutya okuphezulu kwi-carbohydrates egayiweyo,' utsho uWest. 'Oku kutya kukhawulezisa amanqanaba eswekile yegazi kwaye kulandelwa ukuhla ngokukhawuleza njengoko umzimba wethu usebenzisa ukugcina amandla.' Ngokutsho kweNtshona, phakathi kweempawu eziphambili zokuphazamiseka kweswekile kukudinwa kunye nokungabikho kokugxila. Isicombululo? 'Ukutshintsha i-carbohydrates ecutshungulwayo kwiinkozo ezipheleleyo, okanye ukudibanisa nokutya okunciphisa ukunyuka okukhawulezayo kwinqanaba leshukela legazi, njengeziqhamo eziphezulu ze-fiber kunye nemifuno, iiprotheni kunye namafutha anempilo.'
giada de laurentiis utshatileIiRecipes ze-Snack ezisempilweni zokuNceda ukukugcina unamandla imini yonke
Getty Images / Dmitry Marchenko / EyeEm
3. Ikhalenda yakho yentlalo ayinanto.
Ubhubhani uyicuthe kakhulu imisebenzi yethu yentlalo kunye nesidingo sokuyicwangcisa. Kuyavela ukuba, ukunqongophala kwemincili kunye nokunqongophala kwezinto ekufuneka sijonge phambili kuzo kusenza sidinwe kakhulu. Isiphumo, esaziwa ngokuba 'yi-flat-lining,' isanda kuchongwa ngumqeqeshi kunye nomphandi uBrad Stulberg, umbhali wencwadi entsha. Uqheliselo Lokubeka Isiseko . Ngokuka-Stulberg, ukungabi nanto yokonwaba kubangela ukudinwa okwenyani okunokuba nzima ukukubona ekuqaleni. Ke qhubeka, vula isicwangcisi sakho sosuku kunye nepensile kwezinye ii-adventures ezimnandi.
4. Uzingxala ngokubukela.
Ukungeniswa kokubukela kakhulu, ngoncedo lwamaqonga afana neNetflix kunye neHulu, ithumele iingcali ezijonga indlela echaphazela ngayo imikhwa yethu yokuphila. Uphononongo lwakutsha nje oluvela kwiYunivesithi yaseArizona State icebisa ukuba ukubukela kakhulu kunxulunyaniswa nokunciphisa umthambo kunye noxinzelelo oluphezulu. Awukwazi ukuyeka Umdlalo weSquid ? Hamba ujikeleze ibhloko okanye wenze i-squats kunye nokutsiba iijack emva kwesiqendu ngasinye. Kwaye musa ukubukela iTV isondele kakhulu ngexesha lokulala-ukuzinkcinkca ebusuku kunokuphazamisa iwotshi yakho yangaphakathi kwaye kuphazamise umjikelo wakho wokulala, ngokutsho Isiseko sokulala .
5. Idlala lakho ledlala lengqula liphelelwe ngamandla.
Ukuba uzisusile zonke ezi zizathu zingasentla kwaye ukudinwa kusaqhubeka, kuyafaneleka ukujonga umsebenzi wakho we-thyroid. 'Idlala lengqula lichaphazela i-metabolism yethu kunye ne-vascular system, isebenza kumzimba wethu wonke,' utshilo u-Arti Thangudu, M.D., ugqirha we-endocrinologist oqinisekisiweyo webhodi kunye nogqirha weyeza lokuphila. Ngokutsho kukaThangudu, uvavanyo lwelebhu olujonga ngokusondeleyo kumanqanaba akho e-TSH (i-thyroid stimulating hormone) inokubonisa nokuba i-thyroid gland okanye i-thyroid engasebenzi kakuhle; zombini iimeko zingakhokelela kwinkungu yobuchopho, ukucotha ngokubanzi kunye nemo enganelisiyo. UThangudu wongeza, 'Kungcono ukudibana nogqirha wakho kumanyathelo alandelayo ukuba uvavanyo aluqhelekanga.'
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