Amathiphu asheshayo
- Hamba imizuzu engu-10 esikhundleni sokufinyelela ekhofini.
- Ngena ekukhanyeni kwemini okukhulu ukuze usethe kabusha ukuphaphama kwakho.
- Phuza ingilazi egcwele yamanzi ngaphambi kokusola ukudangala.
Cishe maphakathi nasemini kufika njengewashi. Amajwabu amehlo akho asinda, ukugxila kwakho kuntambama, futhi isikrini esiphambi kwakho kungenzeka sibe kolunye ulimi. Ufinyelela ku-caffeine noma kushukela, uziphushe, bese uzizwa unecala ngokungacacile ngakho. Wamukelekile ekudangaleni kwasemini, futhi into yokuqala efanele ukuyazi ukuthi akulona iphutha lakho.
Lokhu kwehla kuvame kangangokuba ososayensi bobuthongo banegama lakho: ukwehla kwangemva kwesidlo sasemini. Futhi nakuba isidlo sasemini esisindayo sivame ukusolwa, lokho kuyingxenye nje yendaba.
Yini ngempela eyenzekayo
Umzimba wakho usebenza ngewashi langaphakathi, i-circadian rhythm yakho, elilawula ukuthi nini uzizwa uphapheme nokuthi nini uzizwa unobuthongo phakathi nosuku. Lelo washi linamaphuzu amabili emvelo aphansi. Elinye ngelisobala phakathi kobusuku. Elinye ukwehla okuncane ekuqaleni kwasemini, kaningi phakathi kokukodwa nokuthathu. Amasignali akugcina uphapheme ayadamba ngokuthula isikhathi, wena ukuzwe. Lokhu kwenzeka noma udle isidlo sasemini noma cha.
Isidlo sasemini singakujulisa, nokho. Isidlo esikhulu, esisindayo, esigcwele ama-carb sicela umzimba wakho ukuthi wenze umsebenzi wangempela wokugaya, futhi ukwenyuka nokwehla okukhulu kukashukela egazini emva kwalokho kungakushiya udangele. Ngakho ukudangala kuvame ukuba yiwashi lakho, isidlo sasemini ngezinye izikhathi sikhuphula umsindo. Ubuthongo obungebuhle ngobusuku obelandelayo, ukuphelelwa amanzi emzimbeni, nekuseni elide lomsebenzi onzima wengqondo konke kwenza kufike kanzima kakhulu.
Ukwazi lokhu kushintsha indlela okuphatha ngayo. Awuphukile, futhi awudingi ngempela izigqugquzeli eziningi. Udinga imizamo emincane embalwa esukumisa ukuphaphama kwakho kabusha ngaphandle kokona ntambama yakho.
Yini ngempela esizayo
Nansi ingxenye ekhuthazayo: izinto ezisebenzayo zilula, zimahhala, futhi zithatha imizuzu embalwa kuphela.
- Sukuma unyakaze. Ukuhamba okufushane, ngisho imizuzu engu-10, kungenye yezindlela zokusetha kabusha ezithembeke kunazo zonke. Ucwaningo luthole ukuthi ukuhamba okufushane kungasibula ingqondo cishe kanjengokulala okusheshayo. Ukunyakaza kuvusa umzimba wakho futhi kwephule ukungqongqozela okuvumela ubuthongo bahlaleke.
- Ngena ekukhanyeni okukhulu. Ukukhanya kuyisignali enamandla ewashini lomzimba wakho. Izifundo zibonisa ukuthi ukuthola ukukhanya okukhulu, ngokufanele ukukhanya kwemini, ekuqaleni kwasemini kungabuthuntisa umthelela wokudangala emzweni nasekugxileni. Hamba phandle uma ukwazi. Uma ungakwazi, hlala eduze kwefasitela elikhanya kunawo wonke onawo.
- Phuza amanzi. Ukuphelelwa amanzi okuncane kuvela njengokukhathala nenkungu ngaphambi kokuba wome. Ingilazi ende yamanzi isixazululo esisebenza ngokuyisicefe abantu abasieqa njalo.
- Cabanga kabusha ngesidlo sasemini, kancane. Isidlo esilula sasemini esinamanye amaprotheni, i-fiber, nemifino sivame ukukushiya uzinzile kunesisindayo, esine-carb ecwengiwe. Akudingeki udle ukudla okudabukisayo. Qaphela nje ukuthi ezinye izidlo zasemini ziyakubhecuzelisa njalo yini.
Ungahlanganisa ezimbili zalezi. Ukuhamba okufushane phandle ekukhanyeni kwemini nebhodlela lamanzi kushaya ezintathu zazo ngasikhathi sinye, ngaphansi kwemizuzu eyishumi nanhlanu.
Mayelana ne-caffeine nokozela
Akukho kukho okuyisitha, kodwa kokubili kunecala. I-caffeine iyasiza ngempela ekuphaphameni, kodwa uyiphuze sekwephuze kakhulu futhi ingakona ngokuthula ubuthongo bakho ngalobo busuku, njengoba ihlala ohlelweni lwakho amahora. Lobo buthongo obubi bese benza ukudangala kwakusasa kube kubi kakhulu. Uma ufinyelela ekhofini, zama ukukugcina ekuqaleni kwasemini.
Ukozela okufushane kungaba kuhle uma usuku lwakho lukuvumela. Kugcine kufushane, cishe imizuzu engu-20, futhi kusekuseni ngokwanele ntambama ukuze kungangeni ebusuku bakho. Ukozela okude kungakushiya udidekile kunakuqala, futhi okuseva kungenza ukulala ngesikhathi sokulala kube nzima kakhulu.
Lapho kungaphezu kokwehla kwasemini
Ukudamba okubikezelekayo kwaphakathi nasemini kujwayelekile. Ukukhathala okushaya emathanjeni okukusithela usuku lonke, nsuku zonke, akujwayelekile, futhi kufanele ukuthathwe njengento ebalulekile. Uma ulala ubusuku obugcwele kodwa usavuka ungaqabulekile, uma ukukhathala kudonsela phansi umzwa wakho noma ukwazi kwakho ukusebenza, noma uma ukudinwa kufika kungasuki, xhumana nodokotela wakho. Ukukhathala okuqhubekayo kungakhomba ezintweni ezifana nesifo sobuthongo, insimbi ephansi, inkinga ye-thyroid, noma ukudangala, konke okwelapheka uma sekuqanjiwe.
Kokwehla okuvamile kwasemini, nokho, unamandla okulawula amaningi kunalokho okuzwakala ngakho ngaleso sikhathi. Ngokulandelayo lapho lolo gagasi olusindayo lungena, melana nokusabela kokushona ngokujula esihlalweni sakho. Sukuma. Yiya efasiteleni noma uphume ngomnyango. Phuza amanzi. Kunike imizuzu eyishumi. Ngokuvamile uzohlangana nengxenye eseleyo yosuku lwakho usesimweni esingcono kakhulu kunalokho ikhofi ebelizokushiya kuso.
Sources
- Sleep Foundation, Why You Get Sleepy After Eating
- National Institutes of Health / NIH, Does Bright Light Counteract the Post-lunch Dip in Subjective States and Cognitive Performance?
- CDC, Adult Activity: An Overview