Ukuphumla kakuhle ebusuku kubalulekile ukuze uhlale usempilweni entle emzimbeni nasengqondweni. Ukulala ngokuphumla kunceda ukubuyisela amandla, ukuphucula ukusebenza kwengqondo, ukomeleza amajoni omzimba, kunye nokulungelelanisa isimo sengqondo. Nangona kunjalo, abantu abaninzi bafumana ubunzima bokulala, nto leyo enokubangela ukuwohloka kwempilo yabo yonke.
Phakathi kwezicwangciso ezahlukeneyo zendalo zokuphucula umgangatho wokulala, ukusetyenziswa kwe ijeli. Oku kutya, okutyebileyo kwi-collagen kunye nee-amino acids ezibalulekileyo, kunokufaka isandla kakhulu ekuphumleni kunye nokwenza lula ukulala. Ukuba ufuna ukwazi ngakumbi malunga neenzuzo zayo, jonga inqaku lethu iingenelo zegelatin.
Ukuphuthelwa kuyichaphazela njani impilo yethu?
El kulala Kukuphazamiseka kokulala okuchaphazela izigidi zabantu emhlabeni jikelele. Kuqikelelwa ukuba malunga ne-50% yabemi baye banengxaki yokungalali ngaxa lithile ebomini babo, kwaye phakathi kwe-20% kunye ne-30% yabo bachaphazelekayo banengxaki yokuphuthelwa okungapheliyo.
Ukungabikho kokulala kunokuba nemiphumo emibi yempilo, kuquka:
- Ukudinwa kakhulu kunye nokudinwa, echaphazela ukusebenza kwemihla ngemihla.
- Ubunzima bokugxila kunye neengxaki zememori.
- ukuhamba kweemvakalelo, njengokucaphuka nokuxhalaba.
- Ukonyuka komngcipheko wezifo zentliziyo kunye neengxaki ze-metabolic.
Ukuphepha ezi ziphumo zibi, kubalulekile ukuba ube nemikhwa esempilweni ekhuthaza ukulala ngokuzolileyo. Enye yale mikhwa inokubandakanya ukutya i-gelatin, ukutya okunokuthi, ngenxa yeempawu zayo, kunokunceda ukuphucula umgangatho wokuphumla kwakho ebusuku.
I-Gelatin njengeqabane lokuphucula ubuthongo
La ijeli, ukongeza ekubeni yi dessert emnandi, iqulethe izondlo eziphambili zokuphumla: wrestia, i-amino acid esebenza njenge inhibitory neurotransmitter kwinkqubo ye-nervous central. IGlycine ineempawu zokuphumla kwaye inceda:
- Ukunciphisa ubushushu bomzimba, okwenza kube lula ukulala.
- Ukunciphisa ixhala kunye noxinzelelo, ukukhuthaza imeko yokuphumla.
- Khuthaza ubuthongo obunzulu, obungaphazanyiswa.
Ngokutsho kwezifundo ezahlukeneyo, abantu abadlayo I-3 grams ye-glycine ngaphambi kokulala Bafumana ukuphuculwa komgangatho wokulala, bazive bephumle ngakumbi kwaye bephaphile xa bevuka. Ukuba kukutya okucebileyo kwi-glycine, i-gelatin ingaba yinto engokwemvelo kulabo bafuna ukuphucula ubuthongo babo ngaphandle kokusebenzisa iziyobisi.
Iinzuzo zegelatin zokuphumla kunye nokuphumla
Ukongeza kumxholo we-glycine ephezulu, igelatin ibonelela ngezinye izibonelelo ezinokukunceda ukuba ulale:
- Ukulawulwa kwenkqubo ye-nervous: Inceda ukunciphisa amanqanaba aphezulu cortisol, ihomoni yoxinzelelo.
- Iphucula ukwetyisa: Ziphephe iingxaki zesisu ezinokuphazamisana nokulala.
- Ikhuthaza ukulungiswa kwemisipha: Ilungele abo benza umsebenzi onzima womzimba.
- Igalelo kwimpilo edibeneyo: I-collagen yayo inceda ukuqinisa amathambo kunye namalungu.
Ungayidla njani i-gelatin ngaphambi kokulala?
Ukuthatha inzuzo ye iinzuzo zegelatin, kucetyiswa ukuba uyidle ebusuku, malunga 30-60 imizuzu ngaphambi kokulala. Ezinye iindlela zokuyibandakanya kwindlela yakho yasebusuku ziquka:
- I-gelatin yendalo: Ilungiselelwe ngamanzi okanye ubisi ngexabiso lesondlo esikhulu.
- Ijeli nge-linden: Indibaniselwano egqibeleleyo yokuphucula umphumo wokuphumla.
- I-Gelatin enobusi: Ukuchukumisa okumnandi kwendalo kunye neempawu zokuzola.
- Milkshakes nge gelatin: Ixutywe nezinye izithako zokuphumla ezifana nebhanana okanye i-oatmeal.
Ukongeza kokubandakanya i-gelatin kwisidlo sakho, kubalulekile ukugcina imikhwa enempilo efana nokuphepha i-caffeine ebusuku, ukunciphisa ixesha lesikrini, kunye nokugcina ishedyuli yokulala rhoqo.
Ukuphumla ngokwaneleyo kubalulekile kwimpilo yethu yonke nakwintlalo-ntle yethu. Ukuba ujonge enye indlela yendalo yokuphucula umgangatho wakho wokulala, i-gelatin inokuba lolona khetho lubalaseleyo. Umxholo wayo we-glycine kunye ne-collagen ukhuthaza ukuphumla, ukuphumla okunzulu kwaye igalelo ekubuyiseleni imisipha kunye nokudibanisa. Cinga ngokuyifaka kwisidlo sakho sasebusuku kwaye ufumane izibonelelo zayo kuwe.
