17 lus sib liam ntawm ib tug npau suav: uas yog qhov tseeb, thiab hais tias ib tug tswvyim hais ua dabneeg?

Yog nws mis nyuj sov yuav pab tau pw tsaug zog? Tau me ntsis txog cov qhov teeb meem, kawm qhov tseeb thiab myths xwb hais txog pw tsaug zog! Muaj ntau ntau cov kev cai thiab cov hom kev kawm, uas muaj ntau yam hais, tiam sis tej zaum lawv yog cov tag unfounded. Yog hais tias lub tswv yim pom zoo tsis raws li qhov tseeb yog, cov kev siv ntawm xws li ib tug board yuav muaj tsis ntxim.

Laus neeg yuav tsum tau tsawg pw tsaug zog

Qhov no yog ib tug tswvyim hais ua dabneeg. Cov pom zoo ncua sij hawm ntawm cov pw tsaug zog rau cov neeg muaj hnub nyoog tshaj ntawm rau caum-tsib yog xya mus rau yim lub sij hawm, thiab rau cov neeg los ntawm kaum yim rau caum plaub - xya cuaj teev, yog li ntawd nws yog kwv yees li tib yam. Cuaj kaum cov neeg laus feem ntau cov pw tsaug zog tsawg vim hais tias lawv yog cov cia li ib qho nyuaj rau lub caij nplooj zeeg pw tsaug zog. Nrog lub hnub nyoog, lub cuam tshuam neurons uas tswj circadian rhythms. Raws li ib tug tshwm sim, cov neeg laus muaj peev xwm pw tsis tsaug zog thaum hmo ntuj thiab sawv ntxov. Lawv yuav tsum mus pw tsaug zog, tab sis nws yog ntau yooj yim mus nrhiav tau, vim hais tias ntawm no tswvyim hais ua dabneeg xwb.

Ntsim cov zaub mov los yog cheese ua npau suav phem

Nws kuj yog ib tug tswvyim hais ua dabneeg. Yog tsis muaj kev tshawb fawb uas yuav txhawb xws li ib tug thov nyiaj. Oily thiab ntsim zaub mov tsuas ua rau tsis xis nyob rau hauv lub plab. Dhau li mob cov khoom kom lub cev kub. Yog hais tias qhov kub thiab txias yog siab dhau heev lawm, koj yuav ua nyuaj rau pw tsaug zog. Cheese cia li siv sij hawm ntev mus zom, nws yuav ua rau o thiab indigestion, uas ua rau feem ntau sawv thaum hmo ntuj thiab tsis pub kom xav tias zoo siab nyob rau hauv lub caij ntuj sov.

Ib tug sov so iav ntawm mis nyuj pab kom tsaug zog

Nyob rau hauv qhov tseeb, nws yog ib tug tswvyim hais ua dabneeg. Nyob rau hauv cov mis nyuj, ib tug ntau ntawm tryptophan - ib tug amino acid uas yuav pab zus tau tej cov tshuaj serotonin. Tiam sis, ua tryptophan transformed rau hauv serotonin, nws muaj mus tau rau hauv lub hlwb. Tib txoj kev - mus kov yeej tag nrho cov lwm yam amino acids. Kev tshawb fawb tau qhia tias tryptophan los ntawm cov mis nyuj tsis tau rau lub hlwb. Qhov twg zoo dua mus ua hauj lwm nrog khoom noj muaj nyob rau hauv carbohydrates, li ntawd, noj mis nyuj nrog cereals.

Dag rau hauv txaj - nws yog tsis zuj zus tshaj pw tsaug zog

Qhov no yog ib tug tswvyim hais ua dabneeg! Tej zaum koj yuav nyiam nws, tab sis pw hauv txaj, yog tsis muaj kev txiav txim zoo - rau koj lub cev rau cov nyhuv ntawm tus txheej txheem no yog kiag li tsis yog tib yam li los ntawm ib tug pw tsaug zog zoo. Pw tsaug zog - qhov no yog ib tug tshwj xeeb kev mob ntawm lub cev thaum koj pw tsaug zog, koj lub cev mus los ntawm tej yam neurological thiab rov qab dab uas yog tsis yooj yim sua nyob rau hauv lub waking lub xeev. Pw tsaug zog tso cai rau lub cev kom tsim cov tshuaj hormones uas tsim rau cov nqaij ntshiv thiab ua rau txo cov ntshav siab thiab restores zog. Tsis txhob ua si ib ncig, tau tawm ntawm lub txaj thiab zoo ua ib yam dab tsi relaxing, piv txwv li, nyeem ib phau ntawv.

Tav su kas fes yuav tiv thaiv tau koj los ntawm ntog pw tsaug zog

Nyob rau hauv cov ntaub ntawv no, lub hauv paus ntsiab lus tej zaum yuav muaj tseeb rau ib txhia. Caffeine nyob qis qis rau hauv lub cev rau ib tug ntev lub sij hawm, yog li ntawd nws cov nyhuv yuav ua tau hnov, thiab tom qab li plaub teev. Yog hais tias koj tsis haus dej haus ntau dhau lawm caffeinated haus, tej zaum koj yuav pom tau ntsuas pw tsaug zog. Yuav tsum paub hais tias tsis yog tag nrho cov rhiab rau caffeine, nws yog txiav txim los ntawm noob caj noob ces, qhov hnyav, hnub nyoog, thiaj li hais tias cov general txoj cai rau tag nrho cov muaj peev xwm tsis tau.

Haus dej cawv yuav pab pw tsaug zog nruj

Haus dej cawv yuav pab tau so kom txaus, tab sis nws degrades lub zoo pw tsaug zog. Nws tsis pub rau tag nrho lub caij nplooj zeeg pw tsaug zog thiab npau suav. Lub cev yog yuam kom cov txheej txheem cawv, uas muaj feem xyuam rau tsis yog tus zoo tshaj plaws txoj kev. Kev tshawb fawb pom tau hais tias haus cawv ua ntej yuav pw yuav ua rau awakenings thaum hmo ntuj.

Koj yuav pw tshaj lub weekend

Qhov no yog tsis muaj dab tsi ntau tshaj li ib tug tswvyim hais ua dabneeg. Tsis muaj cov pw tsaug zog yuav zoo heev ua mob koj noj qab haus huv, li cas los xij, koj muaj peev xwm rov qab, tab sis nws yuav siv sij hawm ntev mus sim pw tsaug zog txhua txhua hnub, es ua rau pw tsaug zog rau cov hnub so. Tsuas yog tus creation ntawm ib tug tshiab pw tsaug zog lub sij hawm yuav ua hauj lwm zoo.

Nyob rau hauv ib tug txias chav tsev mus pw tsaug zog yooj yim dua

Nws yuav zoo li uas sov chav tsev yuav pab tau kom poob pw tsaug zog, tab sis nws tsis yog. Txias, tiam sis tsis txias chav tsev - cov no yog cov zoo tshaj plaws kev xaiv. Qhov ntawd yog vim lub cev kub yog feem ntau lawm ntog nyob rau hauv lub yav tav su. Coolness ua rau nws yooj yim dua mus so kom txaus thiab poob pw tsaug zog.

Naps cuam tshuam nrog pw tsaug zog thaum hmo ntuj

Tag nrho cov nyob ntawm lub sij hawm ntawm ib hnub thiab ntev pw tsaug zog. Yog hais tias koj pw tsawg tshaj nees nkaum feeb, koj yuav zoo siab dua thiab so kom txaus. Yog hais tias koj pw ntev heev thiab nyob rau hauv rau yav tsaus ntuj, koj yeej yuav muaj tiag nyuaj rau lub caij nplooj zeeg pw tsaug zog thaum hmo ntuj.

yav tsaus ntuj workout los pab cov pw tsaug zog

Nws kuj zoo li zajlus kom tias nkees yuav pab tau koj poob pw tsaug zog sai, cuaj kaum ib ce muaj zog nce theem ntawm adrenaline thiab lub cev kub, yog li ntawd koj yuav muaj ntau nyuaj rau lub caij nplooj zeeg pw tsaug zog.

Saib TV peev xwm cuam tshuam pw tsaug zog

Nws yeej muaj tseeb! Blue lub teeb ntawm lub TV screen, computer los yog xov tooj ua txhaum circadian rhythms thiab melatonin ntau lawm, uas pib ntsais koj teeb koj lub cev uas nws yog lub sij hawm mus pw tsaug zog.

Kuv yuav tsum tau mus pw tsaug zog kom ntau li ntau tau

Nws yuav coj txawv txawv xav tias koj yuav pw tsaug zog ntau heev, txawm li cas los, yog ntev heev pw tsaug zog yog tiag tiag phem. Kev tshawb fawb pom tau hais tias ntau heev pw tsaug zog ua txhaum nco, nws tsub kom qhov yuav ntawm rog, mob ntshav qab zib, kev nyuaj siab, thiab mob inflammatory dab.

Tag nrho cov yim teev mus pw tsaug zog

Qhov no yog ib tug tswvyim hais ua dabneeg. Nws yog pom zoo kom mus pw tsaug zog yim teev tiam sis ib tug neeg heev rau, tab sis ib tug neeg yuav tsum tau mus cuaj. Yog hais tias koj poob pw tsaug zog tam sim ntawd, sai li sai pw nyob rau hauv txaj, tej zaum yuav yog koj tsis tau pw txaus.

Qhov pw tsaug zog nrog cov tsiaj

Pw tsaug zog nrog ib tug tsiaj muaj peev xwm yuav pab tau, tab sis yuav ua tau teeb meem. Soj ntsuam tau pom hais tias ib co tsiaj txhu muab ib tug txiav txim zoo ntawm twj ywm, thaum lwm tus neeg paub hais tias lawv cov tsiaj cia li paub.

Khoom noj khoom haus thaum hmo ntuj tes nrog pw tsaug zog

Tej zaum ib tug khoom noj txom ncauj ua ntej yuav mus pw tsis tawg kev noj haus. On qhov tsis tooj, ib tug muaj zog kev tshaib kev nqhis thaum hmo ntuj tej zaum yuav tiv thaiv koj los ntawm ntog pw tsaug zog. Yog hais tias koj txiav txim siab mus noj mov, xaiv ib yam dab tsi tsis muaj suab thaj thiab ntau ntau roj, thiaj li tsis ua phem rau kev noj qab nyob.

Ce yuav pab ntxiv dag zog rau tus npau suav

Lub ce yuav mas nws yeej pab koj mus pw tsaug zog, tab sis yog tias koj tsis ib ce muaj zog tsis tu ncua, koj yuav tsis pom qhov kev txhim kho. Kev tshawb fawb tau qhia tias nyob rau hauv thawj hnub nws tsis ua hauj lwm - koj yuav tsum kam nrog plaub lub hlis mus cuag ib tug zoo thiab ruaj khov tau.

Khoom muaj magnesium los pab cov pw tsaug zog

Nws yog li ntawd! Noj cov khoom uas avocados, txiv tsawb, spinach, taub dag noob lug txhim khu koj pw tsaug zog thaum hmo ntuj. Koj tsis txawm yuav lub vitamin complexes mus ntsib ib tug ntaus cim txhim kho nyob rau hauv qhov zoo tshaj ntawm lawv cov pw tsaug zog.