Ukuntuleka kokukhanya, amakhaza, ukukhathala nokuziphatha okuphansi yizimpawu zalokho esingakubiza ngokuthi ukucindezeleka kwonyaka, isifo esithinta i-3 kuya ku-5% yabakhileyo enyakatho yezwe kusukela ekwindla. Ake sibone amanye amathiphu nezixazululo zokukugwema.
Dlala ezemidlalo ngaphandle
Kufakazelwe ngokwesayensi, umsebenzi i-physics kunenzuzo ekulweni nokudangala nezimpawu zako. Futhi ilungele ukulala okungcono, isiza ukulawula imizwa nokuzivikela komzimba. Izikhathi ezintathu zezemidlalo ngesonto, okungenani imizuzu engama-3 ngosuku nangaphandle ukuziveza ku kuhle ukukhanya siza ukulwa ne-blues yasebusika. Ukuhamba, ukuhamba ngebhayisikili, nokugijima kunconywa kakhulu. Ungayithokozela nemidlalo yasebusika efana nokushushuluza, ukushibilika eqhweni noma ukuhamba ngeNordic.
Ukwelashwa okulula
Olunye ucwaningo luthi lokhu kukhanya akuyona into ehlaselayo futhi engeyona enobuthi, kunciphisa ukucindezeleka kwesizini ngama-50%. Abaningi izibani ezikhanyayo, futhi ngamandla asondele ekukhanyeni kwemvelo, kuyathengiswa namuhla. Ikhambi elivela ekuvezeni lokhu kukhanya okumhlophe okuqinile ngaphandle imisebe UVA y imisebe UVB okungenani amasonto ayisithupha inikeza imiphumela emihle futhi ithuthukisa kakhulu imizwa.
Cabanga ngezitshalo
Ezinye izitshalo ziqukethe melatonin y serotonin, ezidlala indima ekulawuleni imizwa. Lezi zitshalo ngokwesiko zisetshenziselwa ukwelapha ukucindezeleka. Kutholakala ukumnika, ngamafutha noma ngohlobo lwama-capsules, kufanele athathwe ekwelapheni okungenani amasonto ayisithupha.
Jabulela ilanga kusukela ekuseni
Ukubona ukukhanya kwelanga lapho uvuka kusebenze ukuvimba kwe i-cortisol, i-hormone elawula umzimba futhi isize ukuvumelanisa imini nobusuku. Ukuvula amawindi namakhethini ukuze ukukhanya kungene egumbini kuze kufike ekuseni kakhulu, kuwumkhuba omuhle. Izindonga ezinombala onsundu nezibuko kugcizelela lokhu umphumela kukhanya. I-simulator yokusa ekhipha ukukhanya okuthambile futhi okuhamba kancane kuze kube ukuvuka ivumela ukukhulisa i-cortisol yokuvuka kwemvelo nokuthulile.
Yidla izithelo, imifino, inhlanzi noshokoledi omnyama
Ucebile ku-omega 3 no uvithamini D, inhlanzi yikhambi elihle lokudangala okwenzeka ngezikhathi ezithile zonyaka futhi idlala indima engacabangi ekulawuleni imizwa. Ukwenza ukugcwaliswa kwe-magnesium nokulwa nokukhathala noma ukucindezeleka, ama-walnuts, ama-hazelnuts kanye chocolate omnyama zinomphumela omuhle. Ekugcineni, amavithamini kwizithelo nemifino eluhlaza asiza ukugcina impilo enhle nokugcina ithoni ebalulekile kulo lonke ubusika.