Yuav ua li cas yog tias koj pheej xav pw

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Txhob npau suav txog lub hauv ncoo! Cov lus qhia yooj yim no yuav pab koj zoo siab.

Yuav ua li cas sawv ntawm no thiab tam sim no

1. Noj ib pliag

Yog tias koj nodding ntawm qhov chaw ua haujlwm, sawv thiab taug kev, piv txwv li, mus rau buffet. Koj tsis tas yuav ib lub ncuav los yog noj tag nrho, cia li txias.

Kev ntxhov siab feem ntau ua rau qaug zog. Nws tsis yog rau tsis muaj dab tsi uas peb yawn nrog ib qho kev cuam tshuam interlocutor thiab tsaug zog thaum ua yeeb yaj kiab dull. Yog li ntawd, peb dilute lub monotonous ua hauj lwm nrog luv luv so.

2. Noj txiv apple

Cov khoom noj txom ncauj zoo yuav pab ua kom zoo siab. Zoo tagnrho rau:

• txiv apples;
• spinach;
• complex carbohydrates (oatmeal los yog buckwheat porridge, taum ntsuab, zucchini);
• qab zib chocolate;
• qhiav.

Hauv kev sib ntaus tawm tsam qaug zog, cov kws tshaj lij kuj pom zoo kom tsis txhob noj ntau dhau thiab tshem tawm cov zaub mov muaj roj los ntawm kev noj haus.

Elena Tsareva, somnologist

Khoom noj los ntawm nws tus kheej tuaj yeem ua rau lub cev ua haujlwm, tshwj xeeb tshaj yog tias kev noj zaub mov ua raws. Cov txuj lom (Ginger, kua txob) thiab cov carbohydrates yooj yim muaj zog dua li cov khoom noj uas muaj rog, nyuaj rau zom. Cov npe ntawm cov khoom noj stimulants tuaj yeem suav nrog ntev-paub adaptogens, xws li ginseng, eleutherococcus. Yog tias koj tsis muaj kev fab tshuaj, ces lawv tuaj yeem nkag mus rau hauv kev noj haus zoo.

3. Noj ib pliag

Kev pw tsaug zog nruab hnub txhim kho kev ua haujlwm. Ib txoj kev tshawb fawb los ntawm Georgetown University tau pom tias lub zog pw tsaug zog tuaj yeem txhawb txoj haujlwm ntawm lub hlwb: thaum peb tsaug zog, sab laug hemisphere ntawm lub hlwb, uas yog lub luag haujlwm rau kev nco thiab kev xav, tsis tshua muaj zog, uas yog, nws rov qab los. Yog li ntawd, tom qab ib hnub so, peb ua kom nquag plias thiab nqus cov ntaub ntawv yooj yim dua.

Lub pw tsaug zog yuav tsum luv. Cov kws tshaj lij ntseeg tias txhawm rau kom rov zoo, nws txaus los pw ntawm 15-20 feeb. Thiab yog tias koj haus ib khob kas fes ua ntej, qhov tshwm sim yuav zoo dua.

Nws tseem ceeb heev uas yuav tau xav txog lub sij hawm ntawm kev pw tsaug zog nruab hnub. Cov kws kho mob qhia kom tsis txhob doze thaum yav tsaus ntuj. Qhov no tuaj yeem ua rau pw tsaug zog hmo ntuj. Qhov tseeb yog tias thaum tsaus ntuj, peb tsim melatonin, uas yog lub luag haujlwm rau kev pw tsaug zog. Yog li ntawd, yog tias peb doze tom qab hnub poob, hom kev tsim cov tshuaj no tau tsis meej pem. Yog li ntawd, peb pov thiab tig hauv txaj txhua hmo.

4. Qhib lub teeb

Kev pw tsaug zog ntau dua feem ntau tuaj nrog txo cov sij hawm nruab hnub. Hnub ci, ntog ntawm retina, tswj kev tsim cov melatonin, uas yog, qhov tseeb, teeb tsa peb lub moos lom neeg.

Yog li ntawd, kom zoo siab, qhib koj cov qhov muag tsis pom lossis kab hlau rhuav. Thiab yog tias nws tsaus sab nraum, tig lub teeb. Qhov ci ntsa iab zoo dua.

5. Qhib qhov rais

Huab cua ntshiab yuav ua rau koj muaj zog sai sai. Cia li qhib lub qhov rais thiab tso cua tawm hauv chav. Tsis muaj oxygen yog ib qho ua rau tsaug zog. Yog tias koj muaj sijhawm thiab lub sijhawm, xav mus taug kev luv luv.

6. Ntxuav koj lub ntsej muag nrog dej txias

Ntxuav nrog dej txias kuj yuav pab txo qhov qaug zog. Qhov no yog kev ntxhov siab rau lub cev, yog li koj yuav pom lub zog ib ntus.

7. Haus ib khob kas fes

Cov kws tshawb fawb ntawm Cardiff University tau ua pov thawj tias caffeine ua rau tus neeg ua haujlwm nce qib.

Qhov tseeb yog qhov hu ua adenosine accumulates hauv peb lub hlwb - nws yog nws lub luag haujlwm rau qaug zog. Nws muab tawm tias caffeine zoo ib yam li cov khoom no. Thiab, nkag mus rau hauv cov hlab ntsha, nws hloov adenosine. Yog vim li cas kas fes invigorates ib pliag.

Yuav ua li cas yog koj tseem xav pw

1. Tau pw txaus

Qee lub sij hawm nws tuaj yeem siv rau kev pab kas fes, tab sis nws zoo dua thiab noj qab haus huv kom tau pw txaus. So thaum hmo ntuj yuav tsum ua kom tiav. Tus qauv rau ib tug neeg laus yog 7-9 teev.

Cov kws tshaj lij pom zoo kom saib xyuas tsis yog lub sijhawm pw tsaug zog nkaus xwb, tab sis kuj ntawm nws qhov zoo.

Tso cov tshuaj stimulants (kab fes, dej haus) thiab xav txog qhov ua rau kev tsaug zog thaum nruab hnub. Yog tias nws tsis tsaug zog, ces koj yuav tsum tau pw txaus tsis tu ncua, tsis yog hnub so. Thiab ntawm chav kawm, txhim kho koj txoj kev pw tsaug zog. Txhua yam tseem ceeb ntawm no: lub txaj, hauv ncoo, txaj pw, chav pw nws tus kheej, huab cua kub, av noo, huab cua freshness, muaj allergens thiab, ntawm chav kawm, lub teeb.

Elena Tsareva somnologist

2. So kom txaus

Koj puas tau so txaus, tab sis tseem nodding? Tej zaum lub ntsiab lus yog overstrain: lub cev los yog puas siab puas ntsws. Kev ntxhov siab ntev ua rau qaug zog thiab tsis muaj zog. Qhov no yog ib hom kev tiv thaiv ntawm lub cev. Hauv qhov no, cov kws tshaj lij qhia kom raug hloov ntawm kev so thiab ua haujlwm.

3. Noj txoj cai

Txhawm rau txhim kho koj qhov kev ua tau zoo, koj yuav tsum tsim kom tsis yog cov qauv pw tsaug zog nkaus xwb, tab sis kuj xav txog kev noj haus. Nws yog txaus kom ua raws li cov lus qhia yooj yim ntawm dietitians:

• Noj tib lub sijhawm.
• Tsis txhob overeat.
• Ntsuas koj cov zaub mov: suav nrog cov protein, cov rog noj qab haus huv, thiab cov carbohydrates nyuaj hauv koj cov zaub mov.
• Noj txiv hmab txiv ntoo thiab zaub raws caij nyoog.
• Haus dej kom ntau.

4. teem caij nrog kws kho mob

Yog tias koj ua raws li koj txoj kev pw tsaug zog thiab noj zaub mov, ua si kis las, tab sis koj tseem xav pw txhua lub sijhawm, ces qhov laj thawj tob dua. Kev pw tsaug zog tuaj yeem yog ib qho cim ntawm cev xeeb tub lossis mob hnyav. Yog li mus ntsib koj tus kws kho mob.