Kurara: Vakawanda vedu tinoziva kuti tinoda zvakawanda, asi hatiiti kuti zvive zvakakosha. Tinoda kungobuda kunze kweawa iyoyo, tarisai rimwezve chiitiko, kana kuti takaita zvakawanda tisati tadana usiku. Asi kana kurasikirwa uku kuchikosha kwamuri, wedzera husiku hwakanaka hwenyu kurara pane zvamunoita-kunyora pasi!
Sei Kurara Kwakakosha Kurasikirwa Kwemaviri?
- Maererano neCent for Disease Control and Prevention 1 muvanhu vakuru vatatu vanorambidzwa kurara. Paavhareji, tinoda maawa manomwe ekurara usiku. Uri kuwana yako here? Kana zvisina kudaro, unogona kuisa utano hwako pangozi.
- Pane zvikonzero zvakajeka nei kubata kurara kunogona kudzivirira kushaya kurasikirwa. Iwe hausati warova gym kana iwe wakaneta, uye nguva dzekupedzisira dzinowanzoita kuti uwedzere kudya uye kusagadzikana kwezvokudya zvekudya. Asi pane chikonzero chaicho chebhaibheri. Pasina kurara kunokusiya iwe wenyama nzara. Izvi zvinokonzerwa nehomoni mbiri: ghrelin uye leptin. Ghrelin inoratidza nzara, uye leptin inomira. Asi zvidzidzo zvinoratidza kuti kana iwe warara uchirasikirwa, iwe unobereka ghrelin yakawanda uye zvishoma neptin. Uye kana izvi zvichiitika, muviri wako haugoni kushandisa insulini zvakakodzera. Insulin yakanyanya = kuwedzera mafuta ekuchengetedza.
- Unoda uchapupu here? Ongororo dzakawanda dzakaratidza kuwirirana pakati pekuneta nekushaiwa kwekurara. Semuenzaniso, kuongorora kubva kuHarvard kunoratidza kuti vakadzi vakarara maawa mashanu kana kuti pasi peusiku vaine 15% mukana wepamusoro wekuve wakanyanyisa saka vaidzidza avo vairaira maawa manomwe usiku.
Saka, usaparadza simba rako-kurasikirwa nekuita kurara!
Nzira Dzakakubatsira Iwe Uwane Zororo Rakanaka Rusiku
Edya Kurara-Kuisa Zvokudya paKudya Kwemanheru
Isu tose takapa mhosva yekutengesa kwekutsvaira kwedu mushure mekunge kuve kukuru kwekutenda. Turkey ine mukurumbira iwoyo nokuti ine iamino acid Tryptophan, inozivikanwa kuti inokonzera hope. Uye iwe unotonyanya kupererwa apo iwe unobatana ne turkey ne carbs, nokuti ivo vanozivikanwawo kukuita iwe urope.
Edza kugadzira nyamaloaf minis ne turkey uye oats kuti uzviwanire iwe muhope-ye-pfungwa. Zvimwe zvokudya zvinoshandisa tryptophan zvinosanganisira shrimp, mbeu chia, uye mazai.
Dzidzira
Ndinoziva; iwe wakaneta kwazvo! Asi ruzivo runofanira kuputswa. Kudzidzisa kuchakubatsira iwe kurara zvakajeka pakuguma kwezuva. Sarudza chero nguva yenguva inoshanda zvakakunakira iwe, asi kazhinji zvakanaka kuti urege kushanda nesimba nguva isati yasara. Kana iwe usati uri gym-type, ita imwe imba ! Kana kuvhara mune imwe koriori inopisa mukati mekicheni yako .
Simbisa Mhepo-Kunogara
Iva chisikwa chemitiro-nenzira iyi, muviri wako uchaziva kuti inguva yekuenda kunorara! Zvichida uine kapu yetii kana kutora kushambidza kwekudziya-zvose zvinomutsa muviri wako wekushisa ndokubva wauyisa pasi, uchiratidzira mumuviri wako kuti inguva yekurova furu. Tsvina furo lavender muimba yako yekurara-yakaratidzwa kuti inokurudzira kurara. Uye simba pasi pemidziyo yako! Uhu hwedu hunokurudzirwa nemagetsi akajeka ePads, iPhones, iPods, uye ini-zvinodiwa-kutarisa-one-more-episode agendas.
Usadya Kudya Kwakanyanya Pedyo neBhedha Nguva
Iwe hausi kuti muviri wako ushande nguva yakawanda kuti ugochera kudya kwako paunovata pasi. Izvi zvinogona kutungamirira kukuvhiringidza, zvichiita kuti zvive zvakaoma kuti iwe ushe.
Kungofanana nekurovedza muviri, usadya kudya kukuru kwemaawa maviri kana matatu usati waenda kunorara. Kana iwe uine rimwe remazuva iwayo (isu tose tinoita) uye unozviwana uchinzwa nzara usati waenda kunorara, idya chimwe chinhu chiedza.
Nighty night!
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!