Njira za 3 Zowongolera Mwachangu

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• Onaninso za

Carol Ash, D.O., mkulu wa zachipatala ku Sleep for Life Clinic kuSomerset Medical Center ku New Jersey, anati: Mwamwayi, maphunziro atatuwa akuwonetsa momwe mungayambire kuzizilowera mwachangu, palibe owerengera nkhosa kapena ogona zofunika.

1. SIMIKIZANI MAPAZI ANU
   Zomwe zikukupangitsani chilimwechi mwina chipinda chokhala ndi mpweya wokwanira. Yendani pa masokosi: Kafukufuku waposachedwa mu Physiology & Behavior adapeza kuti kuvala pogona kumathandizira kutentha kwa thupi, zomwe zimakuthandizani kuti mutseke maso anu.
2. IDYANI MVANO WOTSATIRA
   Ma carbs amatha kuyambitsa kugona mwa kukulitsa kuchuluka kwa mankhwala a muubongo serotonin ndi tryptophan, malinga ndi kafukufuku wa American Journal of Clinical Nutrition. Kapu theka la phala louma kapena ma cookie ochepa otsika maola anayi asanagwire ntchito ayenera kugwira ntchito osawonjezera ma calories ambiri.
3. WERENGANI INU NKHANI YAKUGONA
   Nkhani ya m'mabuku kapena m'magazini ingakuthandizeni kuti musamavutike ndi ma z. Ofufuza a ku Australia anapeza kuti anthu opsinjika maganizo kapena oda nkhawa amapumula mosavuta akasokonezedwa ndi nkhawa zawo.

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