Zizwe ukuwozela ntambama? Lezi amathiphu 12 kuzosiza ukugcina ubungqabavu

Sonke ujwayelene nalesi ukukhathala okungazelelwe avela ngesikhathi lokuqala ntambama ezimbili noma ezintathu. Ngezinye izikhathi lokhu kungenxa ushukela ongaphakeme igazi noma ukwehluleka ikhofi, kodwa ngokuvamile - lokhu ukuphazamiseka kokulala. Maphakathi no-usuku lokushisa lomzimba iqala awe, ngenxa ubuchopho iqala ukukhiqiza melatonin njengoba sokulala. Ngenxa yalokhu, emiphakathini eminingi ezindaweni ezishisayo futhi oLwandle iMediterranean, zanquma ukwenza ikhefu ebangela ubuthongo okwesikhashana. Kuthinta ukhathale futhi yini ukudle njengesidlo sasekuseni futhi kwasemini. carbohydrate Okwenziwe ezifana isinkwa esimhlophe noma ehla, abe Inkomba okusezingeni eliphezulu glycemic. Umzimba ngokushesha iguqula kubo zibe ushukela, okuyinto kuphakamisa amandla akho, kodwa ngokushesha walahlekelwa isibindi sakho. Ingabe ikhona indlela yokuphuma? Yebo! Ziningi izindlela ukugcwalisa umzimba amandla, okuyinto kwanele usuku lonke. Thola ukwazi lezi amathiphu ukukusiza athokozise.

betel gum

Ushingamu awugcini nje ngokusisiza iqalele umoya, kodwa futhi ukuba sibhekane ngokuphumelelayo ukukhathala. Ucwaningo luye lwabonisa ukuthi umane ukuhlafuna ezinyakazayo kusiza umuntu ukuba abe sezilalela ngokwengeziwe. Lena indlela elula nephumelelayo, okulula kakhulu zama!

Yidla bakhonze imbewu chia

Semena Chia - lena Superfoods nemfashini kakhulu, futhi lokhu akuyona ngephutha - okuqukethwe zemvelo vitamin B kusiza ukulwa ngosizo lo mkhiqizo nge ukukhathala. Ngokuphambene, iziphuzo energy noma inkomishi yekhofi e chia futhi eziningi fibre futhi amaprotheni, okuyinto igcina lizinga lelisetulu amandla usuku lonke. Engeza imbewu yogurt noma ukwenza iphudinghi.

udle i-apula

Apple ngeke sikusize ubhekane nalesi ukusweleka amandla. Lezi izithelo aqukethe eningi fibre kanye noshukela yemvelo, umzimba wabo digests kancane, okuvumela ukuba uthole izinga njalo amandla. Ucwaningo luye lwabonisa futhi ukuthi apula kanye isimo isimiso sezinzwa futhi ukunciphisa ukuvuvukala. It is a izithelo ukuthi kunezinzuzo omkhulu, ngakho qiniseka ukuthi siyifake ekudleni kwakho.

amanzi

Uma uphuza amanzi amaningi, uyoba nesizathu uvuke kaningi kusukela emsebenzini. Ngaphezu kwalokho, amanzi kunciphisa esesuthi, isheshisa umzimba ngisho kuyasiza ekunciphiseni ukucindezeleka. Ngaphezu kwalokho, amanzi isekela amaseli, izicubu kanye izitho esimweni enempilo. Ucwaningo luye lwabonisa ukuthi amanzi emzimbeni kuphazamisa ikhono ukugxilisa ingqondo. Yingakho kufanele uphuze ngaphezulu - lokhu kuyasiza ukuze athole amandla, futhi umzimba iyonke.

Yidla magnesium ngaphezulu

Magnesium - mineral okuyinto bambalwa abantu abacabanga, nokuthi kubaluleke kakhulu empilweni, ikakhulukazi ezingeni amandla. Magnesium unesibopho ezingamakhulu amathathu ukusabela kwamakhemikhali emzimbeni, enye yazo - ukucutshungulwa glucose amandla. Ukuze uqinisekise ukuthi uthola magnesium eyanele, udle hazelnuts, alimondi kanye cashews, kanye ukwengeza ekudleni kwakho okusanhlamvu. Lokhu kuzokusiza ukuqinisa impilo yakho bese ugcine ibhalansi amaminerali kuyinsakavukela.

hleka

Uma une hleka kancane ngesikhathi usuku, nawe uzosebenzisana ngaphezulu ngendlela enenzuzo. Ukuhleka ngokwemvelo kwandisa umfutho wegazi nokushaya kwenhliziyo, esiza ukuba sibhekane ngokuphumelelayo ukukhathala ntambama singenzi lutho.

Ungalokothi zingadli ukudla kwasekuseni

Abantu abaningi ukhohlwe ukuthi ibhulakufesi kubaluleke kakhulu, futhi eqinisweni uqala umzimba, sithuthukisa inkumbulo, kwenza amehlo futhi ikunika amandla usuku lonke phambili. Ngemva kokuvusa, igazi izinga likashukela yakho kufanele aluthole udumo olulinganayo ubuchopho bakho futhi imisipha yakho ukuze isebenze kahle.

Phuza itiye eliluhlaza

Ngokuphambene nalokho okukholelwa yiningi, itiye eliluhlaza kuyasiza athokozise hhayi ngenxa okuqukethwe high caffeine. Zonke ndaba i acid acid - L-theanine oluthinta ngqo ubuchopho, ekudambiseni kwengqondo ngesikhathi esifanayo akakubangeli ukozela.

isidlo

Amaphrotheni Bar, ingxenye nati noma amaqanda kanzima abilisiwe - yilokho okudingayo yini ukunqoba amathonya yokwehla. Ngemva kwamahora ambalwa enze ibhulakufesi, amazinga kashukela egazini aqala ukuwela. Umthamo, ecebile carbohydrate ayinkimbinkimbi kanye fibre, ugcwalise emzimbeni wakho futhi lisiza ukugcina umzimba glucose ezingeni lelifanele.

Ukungcebeleka phansi kwelanga

Phuma futhi ujabulele ehlatshwa imisebe yelanga. Umzimba wakho udinga uvithamini D, ukuze silondoloze amandla ezingeni elifanele. Ukungabi zonke saleli vithamini ngokuvamile kuholela ukukhathala buthakathaka kwezicubu.

Vula umculo

umculo okhalela phezulu kungalimaza eardrums yakho, kodwa Kuyancipha ukucindezeleka futhi kukusiza ukuba ukugxilisa ingqondo. Ucwaningo luye lwabonisa ukuthi abasubathi zenza kangcono uma umshado umculo ashukumisayo elikhulu. Uma uku emsebenzini, zihlonipha ozakwabo futhi ujabulele ukulalela intandokazi yakho tunes-headphone.

Pozevayte

Okuxakayo ukuthi iyazamula ingakusiza qina! Nika kancane ka ukozela bangabhekana futhi baphilisane kanjani ukuzamula. I-oksijini okuholela bazogcwalisa ubuchopho futhi kukusiza ukugxila umsebenzi.