Uziva sleepy emva kwemini? Ezi ngcebiso 12 kuya kukunceda ukuba ugcine zasinda

Thina sonke uqhelene nale fatigue ngesiquphe ukubonakala ngentsimbi ezimbini okanye ezintathu emva kwemini. Maxa wambi oku kubangelwa eswekile yegazi eliphantsi okanye sentsilelo ikofu, kodwa kaninzi - oku ukuphazamiseka kokulala. Ngu-ngosuku phakathi ubushushu umzimba uqala kuwa, ngenxa ingqondo iqalisa ukuvelisa melatonin njenge lokulala. Ngenxa yoko, kwiindawo ezininzi ekweleenjiko kunye kuLwandle lweMeditera, bagqiba ukwenza nekhefu ubuthongo. Ichaphazela womelele kwaye yintoni udle sakusasa kunye isidlo sasemini. carbohydrate Okwenziwe ezifana isonka esimhlophe okanye ehla, abe isalathisi eliphezulu Glycemic. Umzimba ngokukhawuleza iguqula zibe iswekile, nto leyo iphakamisa amandla akho, kodwa ndaphulukana isibindi sakho. Ingaba ikhona indlela yokuphuma? Ewe! Zininzi iindlela ukuba bazalise umzimba amandla, nto leyo okulingene imini yonke. Fumana ukwazi la macebiso ukuze akuncede nomxhelo owonwabileyo.

ukuhlafuna itshungama

Ukuhlafuna itshungama hayi kunceda kuphela iqina umoya, kodwa ukumelana ukudinwa. Uphononongo lubonise ukuba ukuhlafuna nje isindululo kunceda umntu ukuba abe ingqalelo ngakumbi. Le yindlela elula kakuhle, nto leyo ilula kakhulu ukuzama phandle!

Yitya i ukukhonza iimbewu sinh

Semena Chia - oku a superfoods ezithandwayo kakhulu, kwaye le nto ngengozi - isiqulatho endalo ivithamin B inceda ukulwa ngoncedo le mveliso kunye ukudinwa. Ngokwahlukileyo koko, iziselo amandla okanye ikomityi yekofu chia kwakhona eninzi ifayibha protein, nto leyo ligcina kwinqanaba eliphezulu amandla imini yonke. Yongeza imbewu ukuba iyogurt okanye wenze pudding.

nidle i-apile

Apple kuya kukunceda ukwazi ukumelana nokunqongophala kwamandla. Ezi iziqhamo ziqulathe eninzi ifayibha kunye neswekile zendalo, umzimba digests kancinane, nto leyo evumela ukuba bapase ubuncinane ngenqanaba rhoqo amandla. Uphando lubonisa ukuba apile kunye nokuphucula imeko-luvo nokunciphisa ukudumba. It is a iziqhamo Iunoncedo enkulu, ngoko qiniseka ukuba sizidibanise kwisidlo sakho.

asele amanzi

Ukuba usela amanzi amaninzi, uya kuba nesizathu sokuba bavuke rhoqo evela emsebenzini. Ukongeza, amanzi lunciphisa wokutya, ikhawulezisa ukutya yaye inceda hunguta ntshikilelo. Ukongeza, amanzi ixhasa iiseli, ancedisana ngezitho ababephile qete. Uphononongo lubonise ukuba emzimbeni buphazamisana ubuchule ingqondo. Kungenxa yoko le nto kufuneka usele ngaphezulu - oku kuluncedo ukuba amandla, kunye nenyama xa iyonke.

Yidla wemagniziyam ngaphezulu

Magnesium - ngezimbiwa apho bambalwa abantu bacinga, kwaye oko kubaluleke kakhulu kwimpilo, ingakumbi kwinqanaba lukagesi. Magnesium inoxanduva reactions ezimakhulu mathathu kwemichiza emzimbeni, omnye - processing glucose zibe amandla. Ukuze uqinisekise ukuba ufumana wemagniziyam ngokwaneleyo, badle hazelnuts, iiamangile kunye cashews, kwakunye ukongeza iinkozo wakho uphela yokudla. Oku kuya kukunceda womeleze impilo yakho uze ugcine imali kwezimbiwa eqhelekileyo.

laugh

Ukuba unayo kuhlekwe esincinane ngexesha mini, uya kusebenza ngakumbi enemveliso. ngokwendalo Ukuhleka kwandisa uxinzelelo lwegazi kunye izinga intliziyo, nto leyo inceda ukumelana ukudinwa emva kwemini ngaphandle kokusokola.

Ungaze zingadli kwasekuseni

Abantu abaninzi ukulibala ukuba kwasekuseni ibaluleke kakhulu, yaye enyanisweni uqala nethe, yandisa inkumbulo, iphucula ingqalelo kwaye kukunika amandla imini yonke phambili. Emva uvuka, inqanaba iswekile egazini lakho kufuneka bavuselwa ingqondo yakho kunye nezihlunu zakho sisebenze ngokwesiqhelo.

Sela tea green

Ngokwahlukileyo inkolelo ethandwayo, iti eluhlaza kunceda ukuba onwabe hayi ngenxa isiqulatho ophezulu caffeine. Yonke le umba we asidi acid - L-theanine kuchaphazela ngqo ingqondo, ukusizolisa ingqondo kwaye ngaxeshanye nto ibangela ukozela.

umthamo

Protein Bar, inxalenye weminoti okanye iqanda nzima-ebilisiweyo - yiloo nto kufuneka soyisa amandla ukuhla. Emva kweeyure ezimbalwa emva kwesidlo sakusasa, amaqondo eswekile yegazi kuqala ukuze bawe. Izimuncumuncu, izityebi carbohydrate ezintsonkothileyo ifayibha, zalisa umzimba wakho kukunceda ugcine ukutya iswekile kwinqanaba elifanelekileyo.

Chu phantsi kwelanga

Yiya ukuphuma kwaye ujonge ilanga. Umzimba wakho ufuna vitamin D, ukwenzela ukugcina amandla kwinqanaba elifanelekileyo. Ukungabikho kwale vitamin kukhokelela lidiniwe izihlunu buthathaka.

Vula umculo

umculo omkhulu umonakalo eardrums zakho, koko ayayithomalalisa uxinzelelo kwaye inceda ingqalelo. Uphononongo lubonise ukuba iimbaleki baqhuba kakuhle xa eganelwe elikhulu onamandla umculo. Ukuba emsebenzini, intlonipho nabo kwakunye nabakonwabelayo ukufunda ukuphulaphula yakho oyithandayo tunes headphones.

Pozevayte

Okuphoxayo kukuba, Uyazamla inokukunceda nomxhelo owonwabileyo; Nika kwi kancinci nobuthongo lwabo nendlela useyingxaki. I-oxygen ngenxa kuwanelisa ingqondo kwaye kunceda ingqalelo umsebenzi.