John Myers
I-Oatmeal: Uncedo Lwendalo Lokulala
Ukulala ubusuku obupholileyo kubalulekile kwimpilo yonke kunye nokuphila kakuhle. Nangona kunjalo, abantu abaninzi bayasokola ukulala okanye ukulala ubusuku bonke. Nangona kukho izixhobo ezininzi zokulala ezifumanekayo, kubandakanywa amayeza kagqirha kunye nezongezelelo ze-counter-the-counter, abantu abaninzi bakhetha ukhetho olungakumbi lwendalo. Olunye ukhetho olunjalo luyi-oatmeal, ebonakaliswe ukuba ineempawu zokukhuthaza ukulala.
IMelatonin: IHormone Yokulala
IMelatonin yihomoni eveliswa lidlala lepineal ebuchotsheni. Idlala indima ephambili ekulawuleni umjikelezo wokulala, njengoko amanqanaba ayo enyuka ngokuhlwa kwaye ewa ekuseni. I-Melatonin isoloko isetyenziswa njengoncedo lokulala, mhlawumbi ikwifomu yokongeza okanye njengeyeza likagqirha. Noko ke, kukwakho nemithombo emininzi yendalo yemelatonin, kuquka nokutya okuthile.
I-Oatmeal: Umthombo otyebileyo weMelatonin
I-Oatmeal ngumthombo ocebileyo we-melatonin, kunye namanqanaba avela kwi-2.3 ukuya kwi-13.5 ng / g. Oku kuqala kungenxa yobukho be-tryptophan, i-amino acid eyisandulela kwi-melatonin. I-Tryptophan ifumaneka kwiiprotheyini ezininzi zokutya, kuquka i-oatmeal. Ukongeza, i-oatmeal iqulethe i-carbohydrates enzima, enokunceda ukuzinzisa amanqanaba eswekile yegazi kunye nokukhuthaza ukuziva ugcwele. Oku kunokunceda ukuthintela ukuguquguquka kumanqanaba amandla anokuphazamisa ubuthongo.
Indlela iMelatonin ekhuthaza ngayo ukulala
I-Melatonin ikhuthaza ukulala ngokusebenza kwisigqi somzimba we-circadian, okanye iwotshi yangaphakathi. Ibonisa ingqondo ukuba lixesha lokulala, kwaye inceda ukulawula umjikelo wokuvuka kokulala. Kwakhona iMelatonin inempembelelo yokuthomalalisa, enokunceda ekunciphiseni ubungakanani bexesha elithathwayo ukuze ulale kwaye iphucule umgangatho wokulala.
Iingenelo zoBusuku obulungileyo bokulala
Ukulala kakuhle ebusuku kuneenzuzo ezininzi kwimpilo yonke kunye nokuba sempilweni. Inokuphucula isimo sengqondo, ukwandisa amanqanaba amandla, kwaye ikhulise umsebenzi wokuqonda. Ukulala kwakhona kudlala indima ephambili ekusebenzeni komzimba, kwaye kunokunceda ukunciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo seswekile kunye nesifo senhliziyo.
Ukubandakanya i-Oatmeal kwindlela yakho yasebusuku
Ukubandakanya i-oatmeal kwindlela yakho yasebusuku kulula kwaye kulula. Lungisa nje i-oatmeal kunye nezinto ozikhethayo, ezinjengeziqhamo, amandongomane, okanye ubusi, kwaye wonwabe njenge-snack yokulala. Kubalulekile ukuphepha ukongeza iswekile okanye ezinye izimuncumuncu, njengoko ezi zinokuphazamisa amanqanaba eswekile yegazi kwaye ziphazamise ukulala.
Okunye Ukutya OkuneMelatonin
Ukongeza kwi-oatmeal, kukho ukutya okuninzi okutyebileyo kwi-melatonin. Ezi ziquka i-tart cherries, i-walnuts, i-almonds, kunye neziqhamo ze-kiwi. Ukudibanisa oku kutya kwisondlo sakho kunokunceda ukukhuthaza ukulala okungcono kunye nokuphucula impilo yonke.
Ukuqukumbela: I-Oatmeal yokulala ngokuPhumla ebusuku
Ukuqukumbela, i-oatmeal luncedo lwendalo kunye nolusebenzayo lokulala olunokunceda ukukhuthaza ubuthongo obumnandi. Amanqanaba ayo aphezulu e-melatonin, adityaniswe neecarbohydrates ezintsonkothileyo kunye nezinye izakha mzimba eziluncedo, ayenza ibe yeyona nto ilungileyo yokulala. Ngokubandakanya i-oatmeal kwindlela yakho yasebusuku, unokonwabela izibonelelo ezininzi zokulala kamnandi ebusuku, kubandakanya nokuphucula imo, amandla kunye nokusebenza kwengqondo.
