Letsatsi le Phethahetseng la Boroko bo Phethahetseng Bosiu

Litaba

• Hoseng
• Motšehare wa motsheare
• Mantsiboea
• Tlhahlobo bakeng sa

Nahana ka lekhetlo la ho qetela ha u ile ua robala hantle bosiu. Haeba bosiu bo fetileng bo tla kelellong, u lehlohonolo! Empa ho ka 'na ha e-ba thata le ho feta ho hopola ha u ne u e-na le mahlo a maholo bosiu bo bong le bo bong bakeng sa beke-'me u le bongata. Litsi tsa Taolo le Thibelo ea Mafu (CDC) li hakanya hore Maamerika a limilione tse 50 ho isa ho tse 70 a na le bothata ba ho robala kapa ho tsoha mme a re boroko bo sa lekaneng ke seoa sa bophelo bo botle ba sechaba.

Ho u thusa ho robala hantle bosiu, ho na le lintho tseo u ka li etsang ho pholletsa le letsatsi e le hore u robale kapele-'me u lule u robetse. Mme ha tse ling tsa likeletso tsena li ka u thusa ho phomola hamolemo bosiung bona, tseba hore ho robala hantle bosiu bo bong le bo bong ho ka nka likhoeli tse 'maloa ho beha litloaelo tsena, ho bolela Gerald Suh, MD, ea netefalitsoeng ke boto ea bongaka ba boroko.

Suh o re: "E 'ngoe ea lintho tsa bohlokoahali tseo u ka li etsang bakeng sa boroko ba hau ke ho ba le tloaelo ea ho boloka morethetho oa hau oa circadian o tloaelehile." Pina ea hau ea circadian ke karolo ea boko ba hao e laolang potoloho ea tlhaho ea boroko ea 'mele oa hau. Eena le litsebi tse ling tsa boroko ba khothalletsa ho robala le ho tsoha ka linako tse tšoanang letsatsi le leng le le leng le ho fumana lihora tse ngata tsa ho koala leihlo hore na 'mele oa hau o hloka ho sebetsa hantle hakae. Rea tseba hore ho koala ka hora e le 'ngoe le ho nyoloha ka kemiso e tsitsitseng hangata ho bonolo ho boleloa ka nako eo, ka hona mona ke litsela tse ling tsa ho hlophisa letsatsi la hau e le hore u fumane li-zzz tsa boleng.

Hoseng

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1. Bula mahlo a hao le likharetene. Ho ipepesetsa khanya ea letsatsi ea hoseng ho thusa 'mele oa hau ho tsoha ka ho laola nako ea hau ea tlhaho le ho e boloka e le tseleng, Suh o re.

2. Kopanya li-carbs le protheine nakong ea lijo tsa hoseng. Qala letsatsi la hau ka ho hong ho matlafatsa mmele oa hau hore 'mele oa hau o tsebe hore oa o fepa, ho bolela Elisa Zied, RD.N., sengoli sa E Monyane Bekeng e tlang: Rx ea hau ea ho qetela ea ho khutlisa oache, ho matlafatsa matla le ho shebahala le ho ikutloa u le Monyane matsatsing a 7.. Qala ka sekotlolo se senyenyane sa lijo-thollo tsa lijo-thollo, oatmeal, toast ea koro e felletseng, kapa 'muffin ea Senyesemane e nang le koro e le setsi sa lijo, ebe oa e potoloha ka protheine e kang lehe, linate le lipeo, yogurt kapa lebese. Motsoako ona o tla u thusa hore u lule u khotsofetse u bile u khotsofetse, hape u tla u fa matla a tšoarellang, Zied o re.

3. Noa lino tsa hau tse nang le caffeine pele ho lijo tsa motšehare. "Nka u le nonyana ea pele ha ho tluoa tabeng ea ho noa caffeine," Zied o re. Bakeng sa batho ba bangata ba baholo ba phelang hantle, litekanyetso tse itekanetseng tsa caffeine-200 ho 300 mg, kapa hoo e ka bang likopi tse peli ho isa ho tse 'nè tsa kofi e ritetsoeng-ha li kotsi, ho latela MayoClinic.org. Empa litsebi lia lumela hore ho felisa caffeine thapama e ka ’na ea e-ba e ’ngoe ea litsela tse molemohali tsa ho ntlafatsa boroko ba hao. Leka ho qoba lino tse nang le caffeine ka mor'a 2 p.m. (kapa bonyane lihora tse tšeletseng pele u rera ho robala).

Motšehare wa motsheare

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1. Kenya protheine lijong tsa mots'eare. Ho bohlokoa ho ja lijo tse ngata tsa boleng bo holimo tse nang le protheine letsatsi lohle ka chelete e nyane ho u fa matla. Kenyelletsa lijo tse kang linaoa tsa soya, lebese le mafura a fokolang, tlhapi, nama le likhoho, Zied o fana ka tlhahiso.

2. Robala katse. Haeba u khona ho robala, e boloke nako e ka tlase ho metsotso e 30 'me u e etse pakeng tsa 2 le 3 p.m., Suh o fana ka maikutlo a joalo. "E ka u thusa ho sebetsa, haholo haeba u ikutloa eka ha u robale ka ho lekaneng bosiu." Haeba u se u phomotse hantle boroko bo boholo bosiu, u ka tlola mohato ona.

3. Ikoetlise pele ho lijo tsa mantsiboea. Leha lithuto li fapana ka nako e nepahetseng ea ho ikoetlisa, ka kakaretso, ho qeta boikoetliso ba hau ka thapama kapa mantsiboea ho loketse ho etsa bonnete ba hore ha e sitise boroko ba hau, Suh o re. Ho ikoetlisa ho phahamisa mocheso oa 'mele, kahoo u batla ho fa' mele oa hao nako e lekaneng ea hore u phomole kaha mocheso o theohang oa 'mele o u thusa hore u robale. Le hoja batho bohle ba fapane 'me boikoetliso ba mantsiboea bo ka sebetsa hantle bakeng sa hau le kemiso ea hau, haeba u belaela hore e kena-kenana le boroko ba hau, leka mokhoa oa ho ikoetlisa oa pejana.

4. Ho tšoaneleha hantle 'meleng. Leha o na le letsatsi le maphathaphathe, leka ho etsa ntho e itseng. Ho ea ka Mokhatlo oa Sechaba oa Boroko, boikoetliso ba mofuta ofe kapa ofe bo ka thusa ho ntlafatsa boroko ba mots'eare, mme baithaopi ba itlhalosang ba tlaleha boroko bo betere ho feta ba sa ikoetliseng, leha ba fumana lihora tse lekanang bosiu bo bong le bo bong. Lipatlisiso tse ling li fana ka maikutlo a hore boikoetliso ba 'mele oa aerobic nakong ea likhoeli tse' maloa bo ka thusa ho ntlafatsa boleng ba boroko, maikutlo le boleng ba bophelo ka kakaretso.

5. Khaola joala lihora tse 'nè pele u robala. Le ha ho noa joala ho ka etsa hore o phutholohe mme mohlomong o be o otsele, e ka ama boleng ba boroko mme ea lebisa ho tsoha bosiu bohle, Suh o re. Batho ba robalang hantle ba lokela ho qoba tai pakeng tsa lihora tse 'ne ho isa ho tse tšeletseng pele ba robala. Haeba u il'o noa joala, e noe ka lijo tsa hau tsa mantsiboea, Zied o fana ka tlhahiso. [Tšoaea ntlha ena!]

Mantsiboea

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1. E-ba le lijo tsa mantsiboea tse bobebe empa tse felletseng. Ho ba le pasta ea koro e felletseng kapa raese e sootho nakong ea lijo tsa mantsiboea ho tla fa 'mele oa hau limatlafatsi tse tsoang ho lik'habohaedreite tseo ho etsa serotonin e tla u khatholla. Fetola lijo tsa hau ka mekhoa e metle joalo ka li-veggies le protheine e nyane ho u thusa hore u ikutloe u khotsofetse ntle le ho ruruha ho matla. Ho ba le mpa e kentsoeng kapa ho ipolaea ho ka sitisa boroko. Haeba u ja lijo tsa mantsiboea pele ho nako 'me u batla sejo se nyane pele u robala, ho nosa seneke se senang carb hora kapa tse peli pele u robala se ka u thusa ka boroko. E-ba le sekotlolo se senyenyane sa lijo-thollo tse nang le lebese, linate, li-pretzels, oatmeal, litholoana tse ncha, li-crackers tsa lijo-thollo, kapa li-popcorn tse nang le moea.

2. Ho khutsa. Haeba u na le bothata ba ho hema bosiu 'me kelello ea hao e matha, nahana ka ho thuisa, mekhoa ea ho phefumoloha ka botebo, kapa ho ngola mehopolo ea hau. Ketsahalo efe kapa efe eu thusang ho phomola e theola sekhahla sa ts'ebetso ea 'mele ho thusa ho khothaletsa boroko, Suh o re. U ka leka aromatherapy, ua noa tee e chesang ea litlama, kapa ua hlapa metsi a chesang metsotso e 90 pele u robala. Mohopolo ke hore o phahamisa mocheso oa 'mele oa hau nako e telele,' me ha mocheso o lokolloa o baka mocheso oa 'mele ka nako e nepahetseng e loketseng ho robala.

3. Hlophisa tikoloho ea hau. Hantle-ntle u lokela ho robala ka phaposing e lefifi (le mabone a fifalang pele u robala a ka thusa le hona) ka thempereichara hanyenyane ka lehlakoreng le pholileng, ho pota likhato tse 60 ho isa ho tse 68, 'me u tiise hore ho khutsitse. Ho na le lethathamo la lisebelisoa tsa li-smartphone le lisebelisoa tse ka aparang tse ka shebellang mokhoa oa hau oa ho robala hore o tle o bone hore na mocheso oa mocheso o felletse ka leihlo la boleng bo holimo ho uena.

4. Fokotsa hora pele u robala. Ho molemo ho tima lisebelisoa tsohle tsa hau tsa elektroniki pele u robala, 'me ho feta moo ka tse hlahisang leseli le leputsoa, ​​​​e leng se hatellang tlhahiso ea melatonin le ho fetola morethetho oa circadian ho ea nakong e tlang, Suh o re. Koala TV, beha letlapa leo hole, khaotsa ho romellana melaetsa le ho bala ka selefounu ea hau, 'me u nahane ho robala le' mali oa hau, Suh o fana ka maikutlo. Ha se feela hore likhase tsa elektronike tsa 'mala o moputsoa li ka thibela boroko, empa lipatlisiso tse ling li re li ka loantša mokhathala. Babali ba bang ba li-e ba amohetse likarolo tse lokelang ho thusa ho bala bosiu, empa ekaba mohopolo o motle ho fetohela libukeng tse pampiri ka masiu a 'maloa ho bona hore na e hlahisa boroko bo betere. U hloka nako e ka etsang hora kamora ho tima lisebelisoa tsena tsa elektroniki kaha ho nka nako ho fokotsa ho pepeseha ha leseli ho eketsa tlhahiso ea 'mele ea melatonin, e phethang karolo ea bohlokoa ho hohelleng boroko.

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