Usuku Letiye Lomhlaba Wonke 2020: Izinzuzo Zokuphuza Itiye Eliluhlaza Ngaphambi Kokulala

Amagama Amahle Kakhulu Ezingane

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Ikhaya Ezempilo Ukuphila kahle Wellness oi-Amritha K By U-Amritha K. ngoDisemba 15, 2020| Kubuyekezwe ngu USusan Jennifer

Njalo ngonyaka kugujwa usuku lwetiye lwamazwe omhlaba kanti kulo nyaka kugujwa umhla ziyi-15 kuZibandlela, ngokusho kwe-United Nations (UN). I-International Tea Day ihlose ukuqwashisa ngomlando omude nokubaluleka kwamasiko nezomnotho kwetiye emhlabeni jikelele.



Kwamanye amazwe akhiqiza itiye, njengeNdiya, iSri Lanka, iNepal, iVietnam, i-Indonesia, iBangladesh, iKenya, iMalawi, iMalaysia, iUganda neTanzania, uSuku lwetiye lwamazwe omhlaba lwagcinwa ngomhlaka 15 Disemba - okuyisinqumo esaqala ngo-2005.



Itiye eliluhlaza elenziwe ngesitshalo seCamellia sinensis belilokhu lithandwa phakathi kwenqwaba amashumi eminyaka ngenxa yezinzuzo zalo ezibizwa ngokuthi zezempilo, kungaba ukwehla kwesisindo, ukuvuvukala noma ukuqunjelwa.

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Itiye liqukethe ingxube yamakhemikhali e-polyphenolic afana nama-flavanols, ama-flavonoid nama-phenolic acid, angama-antioxidants akhethekile azuzisa kakhulu impilo yakho yonke. Izifundo eziningi zisekela umphumela omuhle wetiye eluhlaza empilweni yomuntu.



Enye yezinzuzo ezithandwa kakhulu yetiye eluhlaza ukuthi iyasiza ekwehliseni isisindo esinempilo - okungenye yezizathu ezisemqoka zokuthandwa kwayo. Kufanele sikhethe nini ukuphuza itiye eliluhlaza? Imvamisa, abantu bakhetha ukuba nenkomishi yetiye elishisayo ekuseni. Kepha, uzomangala ukwazi ukuthi kunezinzuzo eziningana zokuphuza itiye eliluhlaza ngaphambi kokulala.

Ukuqala usuku olunamandla, itiye eliluhlaza ngaphambi kokulala, ebelinalo ebusuku bangaphambilini, kungaba yindlela enhle kakhulu. Lokho okudlayo nokuphuzayo ngaphambi kokulala kunemiphumela emibi empilweni yakho. Ukuba netiye eluhlaza ngaphambi kokulala kulusizo impela, njengoba kulayishwe izinzuzo eziningana zezempilo. Dlula kulawa maphuzu alandelayo ukuze wazi kabanzi ngalezi zinzuzo zezempilo.

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1. Kuthuthukisa Ukulala Kwakho

Ukuthumela itiye eliluhlaza ngaphambi kokulala kungakusiza ukuphatha izinkinga ezihlobene nokulala njengokuqwasha. Isakhi se-L-theanine setiye eliluhlaza, i-amino acid sikusiza uphumule futhi sinciphise ukukhathazeka. Lokhu kuzothuthukisa ikhwalithi yokulala kwakho [1] .



Ngokwenhlolovo, kwaqinisekiswa ukuthi ukuphuza inkomishi yetiye eluhlaza ihora elilodwa ngaphambi kwesikhathi sakho sokulala kungakusiza ukuthi ulale futhi uvuke uzizwa uvuselelwe [okubili] .

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2. Kugcina Ukhululekile

Lokhu kungenye yezinzuzo ezibaluleke kakhulu zokuba netiye eluhlaza ngaphambi kokulala [3] . I-caffeine kuleli ti ithuthukisa ukusebenza kwengqondo yakho. Ngaphandle kwalokho, i-amino acid, i-L-theanine, ikunikeza ukukhululeka okuhle ekukhathazekeni futhi ikwenza uzizwe ukhululekile futhi uzolile [4] .

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3. Ithuthukisa umzimba wakho

Ucwaningo oluningi lwezokwelapha luye lwafakazela ukuthi ukulala ngomsindo ngaphandle kokuphazamiseka kungasiza ekuthuthukiseni imetabolism yakho [5] [6] . Ukuba netiye eluhlaza kungakusiza ukuthi uthuthukise imetabolism yakho, nayo engasiza ukukhuthaza umjikelezo wokulala onempilo [7] .

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4. Yehlisa Izingozi Zomkhuhlane

Ngenkathi ufuna izinzuzo zokuphuza itiye eliluhlaza ngaphambi kokulala, lokhu kubalulekile. Ngesikhathi sokushintsha kwesizini, uchayeka kakhulu kumkhuhlane wegciwane. I-polyphenol itiye eliluhlaza ivimbela ukuhlaselwa yi-virus futhi ikugcina kude nomkhuhlane. Ukuba nayo ebusuku kunganciphisa ingozi yomkhuhlane kuze kufike kumaphesenti angama-75 [8] .

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5. Isusa ubuthi emzimbeni wakho

Ukuba netiyi eliluhlaza ebusuku kuvusa ukuhamba kwakho kwamathumbu ekuseni futhi kusiza ukuqeda yonke imfucuza yemvelo emzimbeni. Ukufakwa kwemfucuza kusho ukukhishwa kobuthi obuningi, okuyisizathu sezifo eziningana [9] . Phuza itiye eliluhlaza emva kwesidlo sakho sakusihlwa futhi uqiniseke ukuthi awunalutho ngemuva kwalokho kuze kuse.

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6. Kuthuthukisa impilo yakho yenhliziyo

Ikakhulukazi uma udakiwe ebusuku, kuthiwa itiye eliluhlaza lisiza ukunciphisa amathuba akho okuthola isifo senhliziyo [9] . Njengokutholakele kocwaningo olwenziwe eHarvard University, kufakazelwe ukuthi itiye eliluhlaza ngaphambi kokulala linganciphisa kakhulu ubungozi besifo senhliziyo. [10] . Ucwaningo lukhombise nokuthi leli tiye linganciphisa ne-LDL cholesterol ne-triglycerides [ishumi nanye] .

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7. Kuthuthukisa impilo yakho yamazinyo

Ukuphefumula kabi ekuseni akuyona into esingakaze siyizwe. Ebusuku, umlomo wakho uzogijinyiswa ngokweqile ngamagciwane ahlaselayo nayingozi, okuholela ekuphefumuleni komoya ongahlanzekile ekuseni. Ukugwema lokhu nokwenza ngcono impilo yakho yamazinyo, phuza inkomishi yetiye eluhlaza ebusuku [12] .

Isakhi esibizwa ngamakatekhin nama-antioxidants asetiyeni eluhlaza kuvimbela ukukhula kwamagciwane ayingozi emlonyeni wakho.

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8. Ishisa Amafutha

Ukuphuza itiye eliluhlaza ngaphambi kokulala kungasheshisa imetabolism yakho, okuthi uma ihlanganiswe nenani elifanele lokulala kungathuthukisa imetabolism yakho iyonke (ezinye izifundo zithi inyuka ngamaphesenti ama-4). Lokhu, kukhulisa izakhiwo ze-thermogenic ngaphakathi kwetiye eliluhlaza, okukhuthaza ukushiswa kwamafutha [13] .

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Kodwa-ke, Qaphela Okuqukethwe Kwe-Caffeine

Ukuphuza itiye eliluhlaza ebusuku nakho kunamaconsi amancane, okungukuthi, okuqukethwe yi-caffeine esetiyeni kungaphazamisa umjikelezo womuntu wokulala, kwenze kube nzima ngawe ukuthi ulale. Ezinye izifundo zithi, ukuze isiphuzo singavimbi ukulala kwakho, qiniseka ukuthi awuphuzi ngaphezu kwenkomishi eyodwa [14] .

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Yisiphi Isikhathi Esihle Sokuphuza Itiye Eliluhlaza Ngaphambi Kokulala?

Ukuphuza inkomishi yetiye eliluhlaza ngaphambi kokulala kwakho akulutho ngaphandle kokuchitha. Ihora ngaphambi kokulala yisikhathi esihle sokuphuza itiye eliluhlaza, ngoba lizokuvumela ukuthi ukhiphe isinye sakho bese uvumela isiphuzo sihlale emzimbeni wakho ngaphambi kokuthola iso lokuvala.

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Encwadini Yokugcina…

Ukuphuza itiye eliluhlaza ngaphambi kokulala kungakunika izinzuzo eziningi zezempilo - ngokwengqondo nangokomzimba. Kodwa-ke, qaphela inani nesikhathi sokusetshenziswa. Ungazama futhi itiye le-lavender, itiye le-Valerian, itiye le-Chaga noma itiye le-chamomile ukuthola ikhwalithi yokulala ethuthukisiwe.

USusan JenniferUdokotela womzimbaAmakhosi kuPhysiotherapy Yazi kabanzi USusan Jennifer

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