Yuav ua li cas yog tias koj tsis tau pw ntau

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

Koj tsis tas yuav ntxiv kas fes thiab dej haus. Muaj cov kev noj qab haus huv kom muaj zog.

Peb txhua tus muaj pw tsaug zog hmo ntuj. Tej zaum koj tau daig lig hauv Is Taws Nem thiab ploj ntawm lub sijhawm. Los yog tej zaum muaj ntau txoj haujlwm uas tsis tuaj yeem ncua sijhawm. Los yog, ntawm qhov tsis sib xws, koj overded nws me ntsis nrog so thiab lom zem thiab mus pw thaum sawv ntxov. Qhov laj thawj tsis yog qhov tseem ceeb.

Nws yog ib qho tseem ceeb uas vim tsis muaj kev pw tsaug zog, lub hlwb tsis ua haujlwm sai thiab zoo li nws yuav tsum tau ua. Cov kev tshawb fawb pom tau hais tias vim tsis muaj kev pw tsaug zog, qee qhov ntawm lub hlwb tsis zoo rau cov ntshav, tshwj xeeb tshaj yog cov prefrontal cortex, uas yog lub luag haujlwm rau kev npaj, kev xav, kev nco, thiab lub zog. Tsis tas li ntawd, peb ua rau khaus khaus ntau dua thiab ua rau lub siab hloov pauv.

Thiab txawm tias tag nrho cov no, tom qab ib hmo pw tsaug zog, koj feem ntau yuav tsum mus ua haujlwm. Thiab tsis yog zaum ntawm lub ces kaum nrog lub hauv ncoo, tab sis ua tiav cov haujlwm thiab txiav txim siab. Nov yog qee cov lus qhia txog yuav ua li cas nrog qhov xwm txheej no.

1. Ntxiv cua tshiab

Nature twb tau muab rau peb haus dawb thiab muaj txiaj ntsig zoo. Nov yog cua peb ua pa. Nyob hauv huab cua ntshiab ua rau peb muaj zog, txhim kho kev txawj ntse hauv lub sijhawm luv luv: nco, mloog, xav. Tag nrho vim yog lub zog ntawm cov pa: nws saturates lub hlwb ntawm lub cev thiab nres hypoxia, uas txhais tau tias nws pab nws ua hauj lwm nyob rau hauv cov theem yuav tsum tau.

Thiab yog tias lub hnub tseem ci ntsa iab sab nraud, cov nyhuv yuav qhia tau ntau dua: lub hnub ci txhawb kev tsim cov serotonin, uas txhim kho kev xav thiab pab normalize circadian rhythms.

Yog li, yog tias tom haujlwm koj muaj sijhawm los zaum ze ntawm lub qhov rais qhib, mus taug kev luv luv hauv lub tiaj ua si, lossis tsawg kawg sawv ntawm lub sam thiaj, siv nws. Nws yeej yuav pab txhawb me ntsis.

2. Tsis txhob noj cov carbohydrates yooj yim

Cov carbohydrates yooj yim thiab cov zaub mov ua tiav uas yooj yim rau zom tsuas yog qhov koj lub cev nkees yuav xav tau. Tab sis cov kws paub txog zaub mov qhia kom ceev faj nrog cov khoom zoo li no. Lawv zom sai sai thiab muab lub zog tawg luv luv, tsis zoo li cov carbohydrates nyuaj, uas ua rau qeeb qeeb thiab muab lub zog "ruaj khov" ntau dua.

Yog li ntawd, nws tsim nyog xaiv cov khoom ntuj uas muab lub cev nrog cov khoom tsim nyog. Cov no yog cov carbohydrates yooj yim (cereals, whole grain bread), protein (fish, steamed meat), fiber (ntsuab, zaub tshiab).

Yog tias koj pw tsaug zog tsis txaus, nws yog ib qho tseem ceeb tshwj xeeb tshaj yog noj zaub mov tsis tu ncua thiab sib npaug txhua hnub. Yog tias koj ntxiv cov piam thaj qis rau koj tus mob, nws yuav nyuaj heev rau kev ua haujlwm thiab nyob rau hauv lub siab zoo.

3. Nyob twj ywm

Thaum xub thawj siab ib muag, qhov no yuav zoo li tsis muaj tseeb: hom kev ua si nawv, yog tias kuv tsis tuaj yeem rub kuv ob txhais ceg lawm. Txawm li cas los xij, kev ua si lub cev ua kom cov metabolism hauv yooj yim: cov ntshav ncig nce, oxygen nkag mus rau hauv cov hlwb, thiab cov txheej txheem tshuaj muaj zog ntau dua hauv lawv. Yog li ntawd, nyob rau hauv ob peb teev koj hnov lub zog ntawm lub zog.

Nws tsis zoo li tias nws yuav tuaj yeem mus rau qhov kev tawm dag zog tag nrho hauv nruab nrab ntawm hnub ua haujlwm, tab sis koj tuaj yeem ua ib qho kev tawm dag zog me ntsis, sov so, taug kev luv luv, taug kev nce qib.

4. Tsis txhob overdo nws nrog caffeine

Nws yuav muab koj lub zog tawg luv luv, uas yuav xaus sai sai - thiab koj yuav xav haus lwm khob kas fes. Thiab ces lwm. Qhov teeb meem tseem ceeb yog tias koj haus dej ntau dhau, nws yuav nyuaj rau koj tsaug zog thaum yav tsaus ntuj. Thiab hnub ua hauj lwm tom ntej yuav tig mus ua npau suav phem heev.

Sim txwv koj tus kheej rau 400 mg ntawm caffeine thaum sawv ntxov: peb mus rau plaub khob kas fes, ob lub zog haus, lossis 10 khob dej cawv.

5. ncua cov haujlwm nyuaj

Yog ua tau, tau kawg. Lawv xav tau kev pab ntxiv, thiab koj yuav tsum tau ua kom nws mus rau yav tsaus ntuj thiab tsis tsaug zog ntawm txoj kev mus tsev. Tsis tas li ntawd, thaum koj tsis tsaug zog txaus, qhov kev pheej hmoo ntawm kev ntxhov siab, txiav txim siab tsis ncaj ncees, ua txhaum rau cov npoj yaig thiab hais tias qhov tsis zoo yog siab dua.

Nws yuav zoo yog tias koj tuaj yeem ncua cov haujlwm tseem ceeb thiab ua cov haujlwm ua haujlwm.