6 maubwino ogona bwino

Zamkati

• 1. Amachepetsa nkhawa
• 2. Zimasintha maganizo
• 3. Samalani ndi njala yanu
• 4. Yambitsani kukumbukira
• 5. Limbikitsani kulingalira
• 6. Bwezeretsani khungu

Kugona bwino kumathandiza kulimbitsa thupi kuthana ndi matenda, ndikuthandizira kukhala wathanzi, chifukwa nthawi yogona thupi limapanga mapuloteni owonjezera omwe amathandizira chitetezo chamthupi kuti chikhale champhamvu, makamaka m'malo opanikiza. Kuphatikiza apo, ndi nthawi yogona pomwe kuwongolera kwa mahomoni komanso kusinthika kwamaselo kumachitika, komwe kumayimira maubwino angapo azaumoyo, monga kusinthasintha kwa chidwi, kulakalaka kudya komanso kuchepetsa nkhawa, mwachitsanzo.

Kuti mukhale ndi tulo tofa nato ndikofunikira kukhala ndi zizolowezi zomwe zimakonda kupumula, monga kumwa tiyi mphindi zochepa musanagone, kupewa kugwiritsa ntchito foni, kompyuta kapena kuonera TV mukamagona, ndikuwerenga buku mpaka tulo tifika.

Ubwino wina wogona mokwanira ndi monga:

1. Amachepetsa nkhawa

Mukagona, thupi limachepetsa kupanga kwa cortisol ndi adrenaline, ndikuthandizira kuchepetsa kupsinjika. Kuphatikiza apo, chifukwa chakuchepa kwama mahomoni okhudzana ndi kupsinjika, ndizotheka kuti milingo ya melatonin iwonjezeke, ndikulimbikitsa kugona ndi kupumula usiku.

2. Zimasintha maganizo

Mukamagona tulo tofa nato, ndizotheka kukhala ndi mawonekedwe ambiri, mphamvu zambiri komanso kusangalala masana, makamaka chifukwa kuchuluka kwama mahomoni okhudzana ndi kupsinjika amakhala ochepa m'magazi. Kumbali inayi, ngati simugona mokwanira usiku, ndizofala kuti munthuyo asakhale wofunitsitsa tsiku lotsatira, kuphatikiza pakusintha kwa malingaliro ndikukhala ndi vuto lakanthawi kwakanthawi monga kukhumudwa kapena nkhawa, mwachitsanzo.

3. Samalani ndi njala yanu

Kugona kumathandizira kuwongolera mahomoni omwe ali okhudzana ndi njala, makamaka mahomoni a leptin. Chifukwa chake, mukamagona tulo tofa nato, ndizotheka kuonjezera milingo ya leptin, zomwe zimapangitsa kuti muchepetse kudya komanso kudya kalori.

Kumbali inayi, mukamagona mokwanira, milingo ya leptin imatha kukhala yosalamulirika, zomwe zimabweretsa chidwi chambiri chambiri komanso mwayi wambiri wodya zakudya zokhala ndi zopatsa mphamvu, mafuta ndi chakudya.

Onani muvidiyo yotsatayi momwe kugona kungakuthandizireni kuti muchepetse kunenepa:

4. Yambitsani kukumbukira

Kugona bwino kumalola ubongo kusinthira zokumana nazo zatsopano komanso kudziwa bwino, kukonza kukumbukira. Mukagona, ubongo umagwira ndikumakumbutsa zokumbukira za tsikulo, motero kusowa tulo usiku kumatha kuyambitsa chidziwitso chatsopano kuti chisasungidwe moyenera, kusokoneza kukumbukira.

5. Limbikitsani kulingalira

Kusagona bwino kumakhudza kuzindikira, chidwi komanso kupanga zisankho, chifukwa chake anthu omwe sagona bwino amavutika kuthetsa malingaliro kapena masamu ndikupanga zolakwika ngati kusiya makiyi awo mwangozi mufiriji.

6. Bwezeretsani khungu

Kugona tulo tabwino kumathandiza kutsitsimutsa khungu, kuchepetsa makwinya ndi mizere yolankhulirana, monga momwe zimakhalira usiku pomwe kusinthika kwamaselo kumachitika. Kuphatikiza apo, nthawi yogona mumatulutsa melatonin, yomwe ndi hormone yomwe imagwiranso ntchito ngati antioxidant, yolimbana ndi zopitilira muyeso komanso kupewa kukalamba pakhungu.

Onani vidiyo yotsatirayi kuti mupeze malangizo oti mugone mokwanira: