Zamkatimu
Chifukwa chake kugona kwanu kunali chete komanso kosasweka, kugona tulo mwachangu, ndikudzuka kutsitsimutsidwa ndikukhala osangalala, mutha kutsatira miyambo yambiri. Koma chinthu chofunikira kwambiri pakugona bwino ndi chakudya chanu, makamaka musanagone. Chakudya chabwino musanagone, ndi zakudya ziti zomwe muyenera kuzisiyira musanagwere m'manja mwa Morpheus?
Zothandiza:
Honey nthawi yogona imalimbikitsa kupanga melatonin ndipo imapondereza mahomoni omwe amalimbitsa thupi lanu. Mutha kuwonjezera uchi ku tiyi ndipo mutha kudya supuni ya uchi ngati choncho.
Nthochi ndi chinthu chokwera kwambiri, koma ndichabwino kugona. Lili ndi magnesium yambiri, yotonthoza dongosolo lamanjenje, kupumula kwa minyewa, komanso kuletsa kukondoweza. Komanso nthochi ndi gwero la serotonin ndi mahomoni a melatonin omwe amalimbikitsa kugona.
oatmeal Muli mavitamini ambiri, ma amino acid, ndi michere yomwe imathandizira kupanga kwa melatonin komanso kumasuka kugona pang'ono.
Amondi Mulinso mafuta ambiri a magnesium komanso athanzi, komanso tryptophan, omwe amachepetsa kugunda kwa mtima ndikukhazikitsa dongosolo lamanjenje.
nkhukundembo ndi gwero lina la tryptophan, koma nyama yankhuku imakhalanso ndi zomanga thupi, zomwe zimapereka kukhutira kwakanthawi kochepa, zomwe zikutanthauza kuti njala ya usiku sikukuwopsezani, mutha kugona mokwanira.
Zowopsa:
Tchizi - imakondweretsa dongosolo lamanjenje, ubongo suli kupumula, ndipo umatipatsa maloto osadziwika koma owoneka bwino. Ma amino acid, omwe amakhala ndi tchizi, samalola kuti malingaliro azimitsidwe - chifukwa chake kugona mokwanira komanso kutopa m'mawa.
Zakudya zokometsera imathandizira kukula kwa kutentha kwa thupi ndipo imapangitsa kuti muzimva kusasangalala mdera lam'mimba, chifukwa chake nkokayikitsa kuti mudzagona, mukumva kukokana komanso kutentha.
mowa - choyamba kuyambitsa kutopa ndi kugona - ndipo chowonadi ndichakuti, mowa ukatha kugona mosavuta. Kungoti sikumagona, ndipo kugona tulo tofa nato sikunachitike. Kusowa tulo ndi kutopa m'mawa - zotsatira za mowa usanagone.
Zakudya zaukhondo - zovuta kugaya m'mimba, zimafunikira kusinthasintha ziwalo zamkati motero zimagona kamodzi. Kuphatikiza pa kutentha kwa mtima, kupweteka m'mimba kumatha kusokonezanso kugona kwanu.
chifukwa Mwa zakumwa zambiri za khofi, khofi sichidzatsitsimutsa dongosolo la mitsempha m'maola 10 otsatira mukamamwa - ndi nthawi yoti mulole. Yesetsani kusiya khofi m'mawa, pambuyo pa nkhomaliro - palibe makapu!
Aliyense amadziwa kuti khofi asanagone ndiye lingaliro loipa. Koma ndi anthu ochepa okha omwe amadziwa kuti caffeine monga chopatsa mphamvu imakhudza thupi mkati mwa maola 10 mutamwa. Ngati mukugona pakati pausiku, khofi ndibwino kuti musamwe pambuyo pa maola awiri patsiku.
Khalani wathanzi!