No ka mea, ehia na hora mua bedtime hiki ai? Manao o kekahi mau kanaka

He nui na manao e pili ana i ka nui o na hora mua bedtime hiki ai. Ma kānaka, he mea haumia hilahila ia e pili ana i kēia manaʻo, me he mea he koena unuhi o ka manao. olelo kekahi nutritionists i awakea pono e ole ma hope ma mua o 6-7 hola i loko o ke ahiahi, a he mau haʻawina i ka hopeʻai e ia i loko o 4 hola mua bedtime. A ina hiamoe pono e waiho iho ma 1 am, laila mea manao e hahai?

E au ai ma mua e hele ana i ka moe?

Mua, e pono e ike, ina paha he mea hiki ia, eʻai ai i mua o ka hele ana i kahi moe. Ka nui, e hoike ana i ke kaʻina hana o ka digestion 'aʻole hoʻi ia i ka hiamoe, a me ka ai ai i ka po, a i ole i manawa e hōʻuluʻulu. No keia kumu, ulu gastric maʻi, goiter, a compromised'ōnaehana paleʻea'ōnaehana a, me ia i kaʻilihune, he mea keu ke kaumaha. Akā, i ke kuai ana o keu kilo me nā mea i kaʻino mea e hiki ke hana.

Hoʻohuikau o ka hormonal'ōnaehana hiki aku i ka muli o nā maʻi mea, e like me atherosclerosis, osteochondrosis, hypertension me mahopeʻo Kūhiō, etc. kaumaha, psychosis, a me nā neurological kāna hana - .. kēia mea i kaʻilihune o ka ai i ka po.

Mau loea, e hoailona oukou i ka wa e hiamoe ana ma luna o ka waiwaiʻole'ōpū triggers ke kino rejuvenationʻano papa hana, a ina he mea ma ke alo o ka ona, ka mea maoli i ka nui o ke keka hōmona a me ka stress hōmona. Ua hele aku ai i hōʻeleu i poe oo hoi o ka meaola.

Ka maikai manawa no ka ai ana

Lumi i ka 18 hola mea pono ina ka hiamoe manawa ia lŘlŘ ma waena o 20:00 a me 21:00. I ole ia, ma waena o ka hope a me ka mua (kakahiaka) Foodʻai ana i ka loa nui wanaao ae. A ka mea hoʻonāukiukiʻana mai o adverse fluctuations i loko o ke koko a me ka mahi kō insulina, i hiki aku ai i ke ano nui o ka pololi a me ka overeating hope.

malamalama o ka aina awakea

Gastroenterologists a me pediatricians, arguing e pili ana i ka nui o na hora mua bedtime hiki i hele mai ai i ka hopena e hoʻomanawanui iki mai me ka maʻi o ka digestive'ōnaehana, a no nā keiki ma lalo o 14 makahiki hiki ole ke hele i ka moe pōloli. Dietitians ma keia hihia paipai ai haʻahaʻa-calorieʻai. Inā mākou e kamailio e pili ana i oluolu ʻai no ka aina awakea, a laila ka mea, ke lawe hoolapalapaia moa me ka lau, pulehu iho la i ka iʻa me ka Appetizers, e eiooaa? Me ka waiū.

Nolaila, i ka poe i koe, koe wale no ka luna-i oleloia waeʻano o kanaka, ka mea, ua i paipai i ka ai i ka po. Akā, me nutritionists paipai aku, ina oe anei makemake, alaila, i ka hora mua bedtime i hoʻohana malamalamaʻai: me ka hapa o ka uliuli Appetizers, mahu ka lau, he hapa uuku o ke oatmeal i loko o ka wai, he aniani o ka waiu a me yogurt, he mau o ka ohia, papu yogurt, he maiʻa. Ka mea, hiki pono hoomaona i ka pololi a me ka e ole i 'ino i ke kino.

Kēiaʻai mea e pono no ka aina awakea

Akā, inā 'oe no i kekahi mea pohihihi e pili ana ina paha,ʻaʻole ma laila i ka pō, oe E manawa e hoolohe ana i kou kino.

Aia nā kanaka i hiki ke hoolawaia ma i, i kekahi hewa i loko o kaʻai, aʻaʻole loaʻa ke kaumaha. No ka poe i kamaʻilioʻana i ka e overweight, ai mua e hele ana i ka moe e ia ma ka liʻiliʻi loa 3-4 hola. I loko o kēia wā, i ke kino hōʻuluʻulu ai, a ma ka mea ia manawa,ʻaʻole e e pōloli, a e ole hoahu momona ma ka hookoe. Akā, ka mea, e ike i meaʻai,ʻaʻole eʻaiʻia hiki no kaʻaina awakea. Keia kope a me nā inu i loaʻa caffeine.

A me keia Pizza, ka uala, o ka oi aku Farani fries, momoma ai, sugary kiliala a me ke ono loa, spicy, paka, a pickledʻai. No ka aina awakea, oe e ai ai i ka malamalamaʻai kumuʻiʻo, a pale aku carbohydrates.

No ka mea, ehia na hora mua bedtime hiki ai? Ke paneʻana i ka ninau, ia mea e pono ke lawe i ka mooolelo o ka kanaka o ka I Aloha Hawaii, hiamoe a me ka hou-i ka manawa, i ke ano o ka ai, a pehea ka nui o makemake e hoʻohana 'ia no ka lā. Eia, a pau he pōpilikia pākahi.

E like me nutritionists

ka mea mua i manaoiaʻai i ole e hoʻohana 'hiki i ka po. Nutritionists paipai ideas no ka ahaaina awakea a me ka pō meaʻai māmā. 2-3 hora mua ana i hiamoe maikaʻi, e kuke pollock auka e paa ai, chum Salemona. Ka iʻa E e kalua i loko o ka umu. Ka mea maikaʻi koho makemake e iʻa hūʻole, a me meatballs, pulehu iho la i loko o ka umu paha mahu.

Oe ke kukeʻana no ka awakea mussels a shrimp. Nā manuʻaiʻia a me ka haʻahaʻa-momona pipi Pono e e moʻa me kaʻai. 1-2 hola mua bedtime mea pono ia i ka Appetizers o hou greens, a oe e ninini 1 tablespoon o flaxseed aila. Ua Ua kuai lilo aku la i loko o ka hale kūʻai lāʻau lapaʻau. No ka hapalua o ka hora mua bedtime ua 'ae' e inu i ka aniani o ka kefir ole ai kekahi me ka waiū, holoi iho la ia me ka lāʻau lapaʻau kī.

manao 'âlapa

Aia mea i ka manao o ke 'âlapa: no ka mea, o ka poe i komo i loko o haʻuki,ʻo ia hoʻi, ma mua e hele ana i ka moe, ia mea mau Kuleana, a me kekahi manawa, a hiki e pono, me he meaʻai māmā e emi i ka manao o ka pololi, a me ka kino lawa kumuʻiʻo no Muscle ulu. Akā, he mea pono i ka pono līkaia manawa no kaʻaina awakea. 'Âlapa paipai aku i ka hola, a me ka hapalua, eʻai i ka meaʻuʻuku, gram 250, he hapa o ka kumuʻiʻo.

Mākou e awakea oi maikaʻi kēia

Inā 'oe ua i ka maʻa mua bedtime e ai ai, a me ka i, e ala hou mai i ke kakahiaka me ka manao o ka naau, tiredness a me kaʻikeʻia ma lalo o-makaʻeke a me puffiness, ia mea e pono ai i ke kiʻekiʻe o ka'ika o ke ahiahi kona'ōpū. No keia, ua pono e hoʻololi i kaʻai o ka aina awakea - e wehe kiʻekiʻe-calorieʻai, a puku ia me ka emi calorie.

He nui, e hoʻopau i ka hoopau ana o kanakaʻona mau nā mea inu i ka po, ia mea e ahoʻia e inu i ka wai a me ka uliuli kī. Ua ia kekahi o ka hoʻohana 'ana o aromatherapy: na, ai honi oe o ke kaa, vanilla a me ka mineta kokua e höʻike aku i ka manao o ka pololi a me ka paipai i ka restful moe.

ka hopena

Ano ka mea, Ua ike, no ka mea, ehia na hora mua bedtime hiki ai. Ma hope o ke kālailai i ka manao o nā kānakaʻepekema, kauka, sportsmen a me nā wāhine, ka mea me ka nui ikaika e kiai ana i kona huahelu, e hele mai i ka definite olelo hooholo ia i Ua loa paʻakikī.

Akā, pau e manaʻo e pili ana i kēia pukana, e hahai i ka rula: oe hiki ole ai pono mua bedtime, ia mea maikaʻi, e hana ia i loko o ka hapalua o ka hora. He mea pono e hoʻopau i ke ahiahi? Eaia carbohydrateʻai a me ka waiʻona. Food wahi e e uuku. A laila, e hoeha ia i ke ahiahi paha me ka liʻiliʻi meaʻai māmā ola.