Malangizo 20 Osavuta Othandiza Kugona Mwachangu

Zamkati

• 1. Kuchepetsa kutentha
• 2. Gwiritsani ntchito njira yopumira 4-7-8
• 3. Pezani nthawi
• 4. Kumva masana ndi mdima
• 5. Yesetsani kuchita yoga, kusinkhasinkha, ndi kulingalira
• 6. Pewani kuyang'ana nthawi yanu
• 7. Pewani kugona pang'ono masana
• 8. Onetsetsani zomwe mumadya komanso nthawi yomwe mungadye
• 9. Mverani nyimbo zotsitsimula
• 10. Chitani masewera olimbitsa thupi masana
• 11. Khalani omasuka
• 12. Zimitsani zamagetsi zonse
• 13. Yesani aromatherapy
• 14. Yesetsani kulemba musanagone
• 15. Chepetsani tiyi kapena khofi ndi kumwa chakumwa chokhazika mtima pansi
• 16. Sinthani malo anu ogona
• 17. Werengani china
• 18. Muziyesetsa kwambiri kuti mukhalebe maso
• 19. Onani m'maganizo mwanu zinthu zomwe zimakusangalatsani
• 20. Yesani zowonjezera zowonjezera kugona
• Mfundo yofunika
• Kukonza Zakudya: Zakudya Zogona Mokwanira

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kugona bwino ndikofunikira modabwitsa.

Zimakuthandizani kuti muzimva bwino komanso kuti thupi lanu ndi ubongo zizigwira ntchito moyenera.

Anthu ena alibe vuto logona tulo. Komabe, ena ambiri amavutika kwambiri kugona ndi kugona usiku wonse.

Kusagona bwino kumatha kukhala ndi zovuta m'mbali zambiri za thupi lanu ndi ubongo, kuphatikiza kuphunzira, kukumbukira, kusunthika, malingaliro, ndi ntchito zosiyanasiyana zachilengedwe ().

Nazi njira 20 zosavuta kugonera mwachangu momwe mungathere.

1. Kuchepetsa kutentha

Kutentha kwa thupi lanu kumasintha mukamagona. Thupi lanu limazizira mukamagona pansi ndi kutentha mukadzuka (2, 3).

Ngati chipinda chanu chili chotentha, mutha kukhala ndi nthawi yovuta kugona. Kukhazikitsa kutentha kwanu pakati pa 60-67 ° F (15.6-19.4 ° C) kungathandize (4).

Zokonda zamunthu aliyense zimasiyana, chifukwa chake pezani kutentha komwe kumakugwirirani ntchito bwino.

Kusamba kapena kusamba mofunda kungathandizenso kufulumizitsa kutentha kwa thupi. Thupi lanu likamazizira pambuyo pake, izi zimatha kutumiza chizindikiro kuubongo wanu kuti mugone (5).

Kafukufuku wina adapeza kuti kusamba kapena kusamba musanagone kumatha kusintha magonedwe ena, monga kugona mokwanira komanso kugona bwino.

Kugona bwino kumatanthauza kuchuluka kwa nthawi yomwe mumagona pakama zotsutsana ndi kugona.

Anthu omwe adasamba kapena kusamba pakati pa 104 ° F – 108.5 ° F (40.0 ° C – 42.5 ° C) 1 mpaka 2 maola asanagone adapeza zabwino.

Adanenanso zakusintha kwa tulo ngakhale atasamba kapena kusamba kwa mphindi 10.

Kafukufuku wochuluka amafunika, koma izi zikulonjeza ().

2. Gwiritsani ntchito njira yopumira 4-7-8

Njira ya "4-7-8" yomwe Dr. Andrew Weil adapanga ndi njira yosavuta koma yamphamvu yopumira yomwe imalimbikitsa bata ndi kupumula. Itha kukuthandizaninso kumasuka musanagone (7).

Zimachokera ku njira zowongolera mpweya zomwe zimaphunzitsidwa kuchokera ku yoga, ndipo zimakhala ndi njira yopumira yomwe imatsitsimutsa dongosolo lamanjenje. Itha kuchitidwa nthawi iliyonse mukakhala ndi nkhawa kapena kupsinjika.

Nazi njira:

1. Choyamba, ikani nsonga ya lilime lanu kumbuyo kwa mano anu akutsogolo.
2. Tulutsani mpweya wonse pakamwa panu ndikupanga mawu "whoosh".
3. Tsekani pakamwa panu, ndikulowetsa mpweya m'mphuno mukamawerengera mpaka 4.
4. Gwiritsani mpweya wanu, ndikuwerengera m'maganizo mpaka 7.
5. Tsegulani pakamwa panu ndikutulutsa mpweya wathunthu, ndikupanga mawu a "whoosh" ndikuwerengera m'maganizo mpaka 8.
6. Bwerezani zozungulira izi katatu konse.

Njira imeneyi imatha kukupumulitsani ndikuthandizani kuti mugone msanga.

3. Pezani nthawi

Anthu ambiri amawona kuti kukhazikitsa nthawi yogona kumawathandiza kugona mosavuta.

Thupi lanu lili ndi njira yakeyake yotchedwa circadian rhythm. Wotchi yamkati imalola thupi lanu kuti lizikhala tcheru masana koma limagona usiku ().

Kudzuka ndi kugona nthawi yofanana tsiku lililonse kungathandize wotchi yanu yamkati kukhala ndi ndandanda yanthawi zonse.

Thupi lanu likazolowera ndondomekoyi, zidzakhala zosavuta kugona ndikudzuka nthawi yofananira tsiku lililonse ().

Ndikofunikanso kugona maola 7 mpaka 9 usiku uliwonse. Izi zawonetsedwa kuti ndi nthawi yabwino kugona kwa akulu ().

Pomaliza, dzipatseni mphindi 30-45 kuti mphepo ithe madzulo musanagone. Izi zimapangitsa thupi ndi malingaliro anu kumasuka ndikukonzekera kugona ().

4. Kumva masana ndi mdima

Kuunika kumakhudza wotchi yamkati yamthupi lanu, yomwe imayang'anira kugona ndi kudzuka.

Kuwonetsa kuwala kosazolowereka kumatha kubweretsa kusokonezeka kwa mayendedwe a circadian, zomwe zimapangitsa kuti zikhale zovuta kugona ndi kukhala ogalamuka ().

Masana, kuwonetsa thupi lanu ku kuwala kukuwuzani kuti mukhale tcheru. Masana achilengedwe komanso kuwala kwapangidwe, monga mtundu wa e-reader, zimakhudza chidwi chanu (,).

Usiku, mdima umalimbikitsa kugona tulo. M'malo mwake, kafukufuku akuwonetsa kuti mdima umathandizira kupanga melatonin, mahomoni ofunikira kuti munthu agone. M'malo mwake, thupi limatulutsa melatonin pang'ono masana (13, 14).

Tulukani ndikuwonetsa thupi lanu ku dzuwa kapena kuwala kowala tsiku lonse. Ngati ndi kotheka, gwiritsani ntchito makatani amdima kuti chipinda chanu chikhale mdima usiku.

Gulani makatani akuda pa intaneti.

5. Yesetsani kuchita yoga, kusinkhasinkha, ndi kulingalira

Anthu akapanikizika, amakhala ndi tulo tofa nato ().

Yoga, kusinkhasinkha, ndi kulingalira ndi zida zokhazika mtima pansi komanso kupumula thupi. Komanso, onse awonetsedwa kuti apititse patsogolo kugona (,, 17, 18,).

Yoga imalimbikitsa machitidwe opumira ndi mayendedwe amthupi omwe amatulutsa kupsinjika ndi zovuta zomwe zasonkhanitsidwa mthupi lanu.

Kafukufuku akuwonetsa kuti yoga imatha kukhala ndi gawo labwino pamagonedwe monga kugona tulo, kugona mokwanira, komanso nthawi yogona (,).

Kusinkhasinkha kumatha kukulitsa milingo ya melatonin ndikuthandizira ubongo kukwaniritsa malo ena omwe kugona kumatheka mosavuta (17).

Pomaliza, kulingalira kumatha kukuthandizani kuti muziyang'ana kwambiri pano, musakhale ndi nkhawa pang'ono mukamagona, komanso kugwira ntchito bwino masana (18,).

Kuyeserera imodzi kapena njira zonsezi kungakuthandizeni kuti mupumule usiku wabwino ndikudzuka ndikupatsanso mphamvu.

6. Pewani kuyang'ana nthawi yanu

Sizachilendo kuuka pakati pausiku. Komabe, kulephera kugona kungawononge mpumulo wabwino wa usiku ().

Anthu omwe amadzuka pakati pausiku nthawi zambiri amakonda kuyang'ana nthawi ndikudandaula kuti sangathe kugona tulo.

Kuonera wotchi kumakhala kofala pakati pa anthu omwe ali ndi vuto la kugona. Khalidweli limatha kubweretsa nkhawa yakusowa tulo ().

Zowonjezerapo, kudzuka nthawi zonse osagona tulo kumatha kupangitsa thupi lanu kukhala ndi chizolowezi. Zotsatira zake, mwina mutha kudzuka pakati pausiku usiku uliwonse.

Ngati ndi kotheka, ndibwino kuchotsa wotchiyo kuchipinda chanu. Ngati mukufuna alamu m'chipindacho, mutha kutembenuza wotchi yanu ndikupewa kuiwona mukadzuka pakati pausiku.

7. Pewani kugona pang'ono masana

Chifukwa cha kugona tulo usiku, anthu omwe ali ndi vuto la kugona amakhala ogona masana, zomwe nthawi zambiri zimapangitsa kugona masana.

Ngakhale kupuma kwakanthawi kochepa kumalumikizidwa ndikuwongolera kukhala tcheru komanso kukhala wathanzi, pali malingaliro osiyanasiyana pazokhudza kugona tulo usiku.

Kafukufuku wina wasonyeza kuti kupuma kwakanthawi kotalikirapo (osachepera maola awiri), ndikuchedwa kumatha kubweretsa kugona kugona usiku ngakhale kugona tulo (,).

Pakafukufuku wa ophunzira 440 aku koleji, kugona kosavutikira kwambiri usiku kunawonedwa mwa iwo omwe amati amatenga katatu kapena kupitilira apo pa sabata, omwe amagona kwa maola opitilira 2, ndi omwe adagona mochedwa (pakati pa 6 pm ndi 9 pm) ( ).

Kafukufuku wa 1996 adapeza kuti achikulire omwe amagona pafupipafupi nthawi zambiri amakhala ndi tulo totsika kwambiri usiku, zipsinjo zowonjezereka, komanso masewera olimbitsa thupi ochepa. Amakhalanso onenepa kwambiri kuposa omwe samakonda kugona pang'ono ().

Kafukufuku waposachedwa waomwe amaphunzira kusekondale adatsimikiza kuti kugona masana kunapangitsa kuti azigona pang'ono komanso kuti asamagone bwino ().

Kafukufuku wina wasonyeza kuti kupuma sikumakhudza kugona usiku (, 26).

Kuti mudziwe ngati kugona kumakhudza tulo tanu, yesetsani kuthetsa kupuma konse kapena kudzipumulira pang'ono (mphindi 30 kapena kuchepera) koyambirira kwa tsiku.

8. Onetsetsani zomwe mumadya komanso nthawi yomwe mungadye

Zikuwoneka kuti chakudya chomwe mumadya musanagone chingakhudze kugona kwanu. Mwachitsanzo, kafukufuku wasonyeza kuti chakudya chapamwamba cha carb chitha kukhala chowononga kupumula kwabwino usiku.

Kuwunikanso kwamaphunziro kunatsimikiza kuti ngakhale chakudya chambiri cha carb chingakupangitseni kuti mugone mwachangu, sichikhala tulo totsitsimula. M'malo mwake, zakudya zamafuta ambiri zimatha kulimbikitsa kugona tulo tofa nato (,).

M'malo mwake, kafukufuku wakale wachikale komanso watsopano amavomereza kuti chakudya chambiri chokhala ndi carb / mafuta ochepa kwambiri chimachepetsa kugona bwino poyerekeza ndi zakudya zamafuta ochepa.

Izi zidachitikadi pomwe zakudya zopatsa mafuta kwambiri / mafuta ochepa komanso zakudya zamafuta ochepa kwambiri zimakhala ndi ma calories ambiri,,,.

Ngati mukufunabe kudya chakudya chodyera kwambiri kuti mudye chakudya chamadzulo, muyenera kudya osachepera maola 4 musanagone kuti mukhale ndi nthawi yokwanira yoyeseza ().

9. Mverani nyimbo zotsitsimula

Nyimbo zitha kupititsa patsogolo tulo. Itha kugwiritsidwanso ntchito kuthana ndi vuto lakugona, monga kusowa tulo (, 33).

Kafukufuku wa achinyamata 24 adawonetsa kuti nyimbo zodetsa nkhawa zimalimbikitsa kugona tulo [34].

Kumvera nyimbo zachi Buddha mwina ndi chida china chabwino chogona bwino, chifukwa kumatha kuchepetsa nthawi yomwe mumatenga kuti mugone. Chizindikiro ichi chimadziwika kuti kugona tulo.

Nyimbo zachi Buddha zimapangidwa kuchokera munyimbo zosiyanasiyana zachi Buddha ndipo zimagwiritsidwa ntchito posinkhasinkha ().

Kafukufuku wina wa anthu 50 adawulula kuti iwo omwe anali ndi nyimbo zotonthoza kwa mphindi 45 akamagona anali ndi tulo totsitsimula komanso tofa nato poyerekeza ndi omwe samamvera nyimbo ().

Pomaliza, ngati nyimbo zotsitsimula sizipezeka, kutsekereza phokoso lonse kungakuthandizeninso kuti mugone mwachangu ndikulimbikitsa kugona kosaletseka (37,).

10. Chitani masewera olimbitsa thupi masana

Kuchita masewera olimbitsa thupi nthawi zambiri kumawerengedwa kuti ndi kothandiza kugona mokwanira.

Kuchita masewera olimbitsa thupi kumatha kuwonjezera nthawi komanso kugona mokwanira polimbikitsa kupanga serotonin muubongo komanso kuchepa kwa cortisol, mahomoni opsinjika ().

Komabe, ndikofunikira kukhalabe ndi masewera olimbitsa thupi osapitirira malire. Maphunziro owonjezera amalumikizidwa ndi kugona tulo ().

Nthawi yatsiku lochita masewera olimbitsa thupi ndiyofunikanso.Kupititsa patsogolo kugona kwabwino, kugwira ntchito m'mawa kwambiri kumawoneka bwino kuposa kugwira ntchito masana (,).

Chifukwa chake, kuchita masewera olimbitsa thupi m'mawa kwambiri kumatha kukulitsa kugona kwanu komanso kugona komwe mumapeza.

Yendani ndi zochitika monga:

• kuthamanga
• kukwera mapiri
• kupalasa njinga
• tenisi

11. Khalani omasuka

Matiresi omasuka ndi zofunda zitha kukhala ndi gawo lalikulu pakuzika komanso kugona mokwanira.

Matiresi apakatikati awonetsedwa kuti amathandizira kugona bwino ndikupewa kusokonezeka kwa tulo komanso kusokonezeka kwa minofu (, 44).

Mtundu wa pilo wanu ndiofunikanso.

Zingakhudze wanu:

• khosi pamapindikira
• kutentha
• chitonthozo

Kafukufuku wina wocheperako adazindikira kuti mapilo amtundu wa mafupa atha kukhala abwino pakugona kuposa nthenga kapena mapilo akuthira kukumbukira (45).

Kuphatikiza apo, kugwiritsa ntchito bulangeti lolemera kumatha kuchepetsa kupsinjika kwa thupi ndikuthandizira kukonza tulo ().

Pomaliza, nsalu ya zovala zomwe mumavala zimatha kukhudza momwe mumagonera. Ndikofunikira kuti musankhe zovala zabwino zopangidwa ndi nsalu zomwe zimakuthandizani kuti muzizizira bwino usiku wonse ().

Kukhala ndi zofunda zabwino kumakupangitsani kuti musavutike kugona - kapena kukhala - mtulo. Gulani zofunda pa intaneti:

• zofunda zolemera
• matiresi apakatikati
• mafupa mapilo

12. Zimitsani zamagetsi zonse

Kugwiritsa ntchito zida zamagetsi usiku kwambiri ndizovuta kugona.

Kuwonera TV, kusewera masewera apakanema, kugwiritsa ntchito foni yam'manja, komanso malo ochezera a pa Intaneti kumatha kukupangitsani kuti musavutike kugona - ndikugonabe (,,).

Izi ndichifukwa choti zida zamagetsi zimatulutsa kuwala kwa buluu, komwe kwapezeka kupondereza melatonin (51,).

Kugwiritsa ntchito izi kumathandizanso kuti malingaliro anu azikhala otanganidwa komanso otanganidwa.

Ndikulimbikitsidwa kuti musiye zamagetsi zonse ndikuyika makompyuta ndi mafoni kuti mutsimikizire malo abata, opanda zosokoneza.

Mutha kugona mwachangu kwambiri mukamachita ukhondo wabwino.

Ngati mukufuna kugwiritsa ntchito zida zanu madzulo, lingalirani kutseka kuwala kwa buluu ndi magalasi amaso kapena zosefera.

Gulani magalasi otsekemera a buluu kapena fyuluta yoyang'ana buluu pa intaneti.

13. Yesani aromatherapy

Aromatherapy imaphatikizapo kugwiritsa ntchito mafuta ofunikira. Zimakonda kuchitidwa ndi iwo omwe ali ndi vuto logona tulo, chifukwa zimatha kuthandizira kupumula.

Kuwunikanso mwadongosolo kwamaphunziro a 12 kudawulula kuti kugwiritsa ntchito aromatherapy kunali kothandiza pakukongoletsa kugona ().

Zonunkhira zotchuka zomwe zili ndi zotsatira zabwino pogona ndi izi:

• lavenda
• damask ananyamuka
• tsabola

Kuphatikiza kwamafuta opangidwa ndi zosakaniza monga mandimu ndi lalanje kunathandizanso pakukweza kugona (,, 56, 57, 58,).

Ngakhale pali njira zosiyanasiyana zogwiritsira ntchito mafuta ofunikira, maphunziro ambiri ogona amakhala opumira aromatherapy.

Mafuta ofunikira amafunikira atha kukhala othandiza polowetsa chipinda chanu ndi zonunkhira zomwe zimalimbikitsa kugona.

Gulani mafuta ofunikira pa intaneti.

14. Yesetsani kulemba musanagone

Anthu ena amavutika kugona chifukwa malingaliro awo amangoyenda mozungulira. Kafukufuku wasonyeza kuti izi zimatha kubweretsa nkhawa komanso kupsinjika, komwe kumatha kubweretsa nkhawa komanso kusokoneza tulo (60).

Kulemba ndi kuyang'ana pazinthu zabwino kumatha kutonthoza malingaliro ndikuthandizani kugona bwino.

Kulemba zochitika zabwino zomwe zachitika masana - kapena zomwe zingachitike mtsogolomo - kumatha kupanga chiyamiko ndi chisangalalo, kutsitsa zochitika zopanikizika, komanso kulimbikitsa kupumula kwambiri pogona.

M'malo mwake, kafukufuku wa ophunzira aku koleji makumi anayi ndi anayi adapeza kuti kufalitsa nkhani kumapangitsa kuchepetsa nkhawa komanso kupsinjika, kugona nthawi yambiri, komanso kugona bwino (60).

Gwiritsani ntchito njirayi padera mphindi 15 usiku uliwonse kuti mulembe za tsiku lanu. Ndikofunika kuti musamangoganizira za zinthu zabwino za tsikulo komanso momwe mumamvera panthawiyo.

Kafukufuku wosiyanasiyana adapeza kuti kulemba mndandanda wazomwe muyenera kuchita, ngati kwa mphindi 5 zokha, zinali zothandiza kwambiri kuposa kulengeza pothandiza achinyamata kuti agone msanga ().

15. Chepetsani tiyi kapena khofi ndi kumwa chakumwa chokhazika mtima pansi

Caffeine imagwiritsidwa ntchito kwambiri pakati pa anthu kuti athane ndi kutopa ndikuthandizira kukhala tcheru. Ikhoza kupezeka mu zakudya ndi zakumwa monga:

• chokoleti
• khofi
• masewera
• zakumwa zamagetsi

Chotonthoza ichi chimatha kukhala ndi zoyipa pa kugona kwanu komanso nthawi yogona (62, 63).

Ngakhale zovuta za caffeine zimasiyanasiyana malinga ndi munthu, zimalimbikitsidwa kuti musamamwe osachepera maola 6 musanagone (63).

M'malo mwake, mumatha kumwa tiyi wotonthoza ngati tiyi wa chamomile. Awonetsedwa kuti amalimbikitsa kugona ndi kupumula. Ma tiyi ena ogona omwe amathandiza kugona amaphatikizapo passionflower ndi magnolia (,,).

16. Sinthani malo anu ogona

Kugona kwabwino kumadalira thupi lanu usiku.

Pali malo atatu ogona:

• kubwerera
• m'mimba
• mbali

Pachikhalidwe, amakhulupirira kuti ogona kumbuyo anali ndi tulo tabwino kwambiri.

Komabe, kafukufuku wasonyeza kuti uku mwina sikungakhale malo abwino ogona, chifukwa kumatha kubweretsa ma airways otsekeka, kupumula kwa tulo, ndi kuponyera ().

Ngakhale zokonda za munthu aliyense zimakhala ndi gawo lofunikira posankha malo ogona, mbali yomwe ikuwoneka ngati yolumikizidwa ndi kugona kwapamwamba (68).

17. Werengani china

Kuwerenga kungakhale ntchito yabwino kukuthandizani kuti mukhale pansi musanagone. Osachepera ana, zikuwoneka kuti kuwerenga nthawi yogona kungalimbikitse kugona mokwanira ().

Komabe, ndikofunikira kumvetsetsa kusiyana pakati powerenga kuchokera ku e-book ndi buku lamapepala achikhalidwe.

Mabuku apakompyuta amatulutsa kuwala kwa buluu, komwe kumachepetsa kutulutsa kwa melatonin. Kutsika kwa melatonin kumakupangitsani kukhala kovuta kuti mugone ndikupangitsani kutopa tsiku lotsatira (,).

Chifukwa chake, ndikulimbikitsidwa kuti muwerenge kuchokera m'buku lathupi kuti musangalale ndikuthandizira kugona kwanu.

18. Muziyesetsa kwambiri kuti mukhalebe maso

Amakhulupirira kuti ngati ugona ndikuyesera kudzikakamiza kuti ugone, mwayi wako wopambana umatsika kwambiri.

M'malo mwake, mutha kuyesa malingaliro odabwitsa. Njira imeneyi imaphatikizapo kuyesetsa kuti mukhale maso m'malo modzikakamiza kuti mugone.

Zimatengera lingaliro loti kupsinjika ndi nkhawa zomwe zimachitika chifukwa chodzikakamiza kuti ugone zitha kukulepheretsani kupumula komanso kusilira.

Kafukufuku pamapeto pake amasakanikirana, koma kafukufuku wina wasonyeza kuti anthu omwe amagwiritsa ntchito njirayi amakonda kugona msanga ().

19. Onani m'maganizo mwanu zinthu zomwe zimakusangalatsani

M'malo mogona pabedi kudandaula ndikuganiza zazinthu zopanikiza, yerekezerani malo omwe amakupangitsani kukhala osangalala komanso odekha.

Phunziro limodzi la kusowa tulo, ophunzira adatha kugona mwachangu atalangizidwa kuti agwiritse ntchito zosokoneza mafano ().

Njira imeneyi idawathandiza kukhala ndi malingaliro abwino m'malo mokhala ndi nkhawa komanso nkhawa nthawi yogona.

Kujambula ndikuganizira malo omwe amakupangitsani kukhala amtendere komanso omasuka kumatha kuchotsa malingaliro anu pazomwe zimakupangitsani kukhala usiku (60).

20. Yesani zowonjezera zowonjezera kugona

Zowonjezera zina zitha kukuthandizani kuti mugone mwachangu.

Awonetsedwa kuti amalimbikitsa kugona mwina polimbikitsa kupanga mahomoni olimbikitsa tulo kapena pochepetsa ubongo.

Zowonjezera zomwe zingakuthandizeni kugona ndi monga:

• Mankhwala enaake a. Magnesium imathandizira kuyambitsa ma neurotransmitters omwe ali ndi tulo. Mlingo wa mamiligalamu 500 (mg) patsiku awonetsedwa kuti azithandiza kugona. Iyenera kumwedwa ndi chakudya (,).
• 5-HTP (5-hydroxytryptophan). Amino acid 5-HTP imathandizira kupanga serotonin, yomwe imalumikizidwa ndikuwongolera kugona. Mlingo mpaka 600 mg patsiku, womwe umatengedwa kamodzi patsiku kapena m'magawo awiri, zimawoneka ngati zothandiza kuthana ndi tulo (76, 77).
• Melatonin. Thupi mwachilengedwe limapanga mahomoni melatonin, koma amathanso kutengedwa ngati chowonjezera kuti muthandizire kugona kwanu. Mlingo wa 0.5-5 mg watenga maola 2 musanagone, zomwe nthawi zambiri zimakhala pafupifupi 8 mpaka 9 koloko masana. kwa anthu ambiri, amatha kusintha kugona (,).
• L–alireza. L-theanine ndi amino acid wokhala ndi zinthu zokhalitsa. Ngakhale sizinawonetsedwe kuti zimapangitsa kugona, zitha kuthandiza kupumula. Mlingo wa 400 mg patsiku umawoneka wothandiza (,,).
• GABA (gamma-aminobutyric acid). GABA ndi gulu lopangidwa muubongo. Imaletsa zotumiza zina ndipo imatha kuthandizira dongosolo lamanjenje kumasuka. Mlingo wa 250-500 mg osapitirira 1,000 mg amalimbikitsidwa (83).

Zowonjezera pamwambapa zingakuthandizeni kugona bwino ndikumverera bwino. Agulitseni pa intaneti:

• magnesium
• 5-HTP
• melatonin
• L-theanine
• GABA

Mfundo yofunika

Kukhala ndi vuto logona ndikugona sikumangokhumudwitsa, komanso kumakhudzanso thanzi lanu lamaganizidwe ndi thupi.

Kugwiritsa ntchito maluso omwe ali pamwambapa kungakuthandizeni kugona mwachangu, kwinaku mukugona bwino ndikukhala ndi mphamvu tsiku lotsatira.

Kukonza Zakudya: Zakudya Zogona Mokwanira