John Myers
Ukulala ngesisu esigcweleyo asiyongcamango ilungileyo. Umzimba ufuna amandla amaninzi ukuze wetyiswe, nto leyo eyenza ukuba ubuthongo bungabi nakuphumla yaye kunokukhokelela nakwingxaki yesisu. Ke ngoko, kuya kufuneka uyeke ukutya ukutya okumnandi ngaphambi kokulala.
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Akufunekanga ulale ugcwele isisu
Ngokuphathelele ukutya, kukho intaphane yemithetho efanele ilandelwe. Omnye wabo akayi kulala egcwele isisu. Kukho ingcaciso esengqiqweni emva koko umakhulu wayesishumayela.
- Ukuze ukwazi ukuba kutheni ungafanele ulale kwisisu esipheleleyo, kufuneka ukwazi iinkqubo zokugaya komntu. Ngamafutshane, umzimba wethu ukwetyisa ukutya ngokwamanqanaba amabini.
- Kwinqanaba lokuqala, umzimba wethu ugaya ukutya kwangaphambili. Le nkqubo ithatha phakathi kweeyure ezintathu ukuya kwezintlanu kwaye ngokuqhelekileyo iyenzeka ngelixa siphaphile. Isinyathelo sesibini yi-post-digestion, edla ngokwenzeka ngelixa silele - ngokuchanekileyo ngexesha lesigaba sokulala.
- Ukuba silala ngaphambi kokuba ukugaya kugqitywe, umzimba wethu uya kuqalisa emva kokugaya ngokukhawuleza. Nangona kunjalo, ukuze wetyiswe ngokufanelekileyo ukutya, umzimba udinga amandla amaninzi.
Ziphephe iziselo ezinamafutha nezinxilisayo ngaphambi kokuba ulale
Ngoko ke umzimba usebenzisa amandla amaninzi xa ukugaya kwangaphambili "kwaphulwa" kukulala. Oku ke kuneziphumo zokulala kwethu.
- Kwelinye icala, kunokwenzeka ukuba ulale ungaphumli kwaye uvuke rhoqo ebusuku. Ngenxa yokuba umzimba wakho kufuneka usebenzise amandla amaninzi okugaya, kunzima kuwe ukuba ungene kwisigaba sokulala obunzulu okanye ungabikho kwaphela.
- Ngakolunye uhlangothi, isisu esipheleleyo ngexesha lokulala kunokukhokelela ekungakhululeki. Iingxaki zokwetyisa ezifana nesitshisa okanye ukuziva uzele zinokuba sisiphumo. Ubuthongo obubuyiselayo ke ngaphandle kombuzo.
- Ngoko ke, akufuneki utye nantoni na ubuncinane ezintathu - ngokukhethekileyo ezine ukuya ezintlanu - iiyure ngaphambi kokulala. Kufuneka kwakhona ukuphephe ukutya okunamafutha, okuqhotsiweyo kunye neziqholo kwisidlo sakho sokugqibela sosuku. Zikwafuna amandla angakumbi wokwetyisa.
- Ngokuhlwa, kungcono ukutya ukutya okulula ukugaywa. Intlanzi, i-oatmeal, i-nuts, iibhanana, i-avocados kunye neemveliso zobisi zifanelekile ngokukodwa.
- Ngendlela: Utywala bunefuthe elibi ebuthongweni. Uvuka rhoqo ngotywala egazini lakho. Ngoko ke, kungcono ukubuphepha ngokupheleleyo utywala okanye ukutshintshela kumanzi kwangethuba ngaphambi kokuba ulale.
