Kuyinto eqhelekileyo ukuvuka ufuna ukutya yonke i-pantry okanye ukuya kulala ucinga ngesidlo sakusasa ngentsasa elandelayo. Oku kunokuba sisilumkiso esincinci sokuba kukho into kwimihla ngemihla ongenzi kakuhle, kwaye ngokuqinisekileyo inxulumene nokutya kwakho. Siyakuxelela ukuba kutheni uvuka ulambile yonke imihla kunye nesisombululo onokuthi usisebenzise ukuphepha loo mnqweno.
Indlala linyathelo lendalo kwaye linamandla, kodwa imizimba yethu iqhele ukwazi ukuba lixesha lokutya kwaye ilixa lokulala. Kubantu abaninzi, indlala kunye nokutya kuphakama ebusuku kwaye ziphantsi kakhulu ebusuku kwaye into yokuqala ekuseni.
Ukuba uvuka ezinzulwini zobusuku okanye kusasa uqaqanjelwa yindlala, kusenokwenzeka ukuba umzimba wakho awukufumani oko ukufunayo. Kukho izizathu ezininzi zokuba sinokuziva silambile ebusuku, kodwa uninzi lwazo lunokulungiswa ngotshintsho oluncinci lokutya okanye ishedyuli.
Ngaba unemikhwa elungileyo yokutya?
Enye yezona mvakalelo zimbi kukulala ulambile ngenxa yokuba ungatyanga nto. Ngaphandle nje kokuba kuya kuba nzima kakhulu kuwe ukuba ulale, kusenokwenzeka ukuba uya kuvuka izihlandlo eziliqela ebusuku ngenxa yenkqubo yakho yokwetyisa ekuthumelela inimba.
Kwakhona, libala ukuba ukungatyi isidlo sakusihlwa kuya kwenza ukuba ulahlekelwe isisindo. Inye into ozakuyenza kukuba ngengomso uvuke ufuna ukutya indlovu.
Ngokuchasene nesikhundla sinabo badumba ukutya ngaphambi kokuba balale. Kubalulekile ukuba utye isidlo sangokuhlwa kwiiyure ezimbalwa ngaphambi kokuba ulale, ke qiniseka ukuba utyile kwaye awuyi kuziva usindwa ebusuku. Khumbula ukuba ngelixa silele, inkqubo yethu yokwetyisa iyancipha kwaye yiyo loo nto kuthatha ixesha elide ukucola.
Ukuba ulambile phakathi kwexesha lesidlo sangokuhlwa kunye nokulala, unokufumana i-snack elula eyanelisayo kwaye ithobe umdla wakho wokutya.
Iimbangela zokuvuka ulambile ekuseni
Umzimba wakho uyaqhubeka nokutshisa iikhalori ngelixa ulele, kodwa ngaphandle kokuba unesimo sonyango esifuna unyango, isisu sakho akufanele sigqume ebusuku.
Kukho izizathu ezininzi zokuba kutheni uvuka ulambile ebusuku okanye kusasa. Uninzi lwexesha, inento yokwenza nendlela yokuphila, kodwa amayeza kunye nezinye iimeko zinokuba netyala.
Ukungabikho kobuthongo
Ukulala kwakho kukwachaphazela umgangatho wokuphumla ebusuku. Isigqi sethu se-circadian, ngokwendalo, sisetyenziselwa ukulala ebusuku; ke ukulala kwangoko kakhulu okanye kwakamsinyane kunokusitshintsha esi singqisho. Ukuba ulala kwangethuba, kuya kuba yinto eqhelekileyo ukuba uvuke ulambile ezinzulwini zobusuku okanye ukuba udle ngokugqithisileyo isidlo sakusasa ngosuku olulandelayo; zama ukulibazisa ixesha lakho lokulala kancinci ukuze ungachithi iiyure ezininzi uzile ukutya.
Ukungalali ngokwaneleyo kunxulunyaniswa nokulawulwa kakubi kweswekile yegazi. Kwanokungalali ebusuku kunokuchaphazela amanqanaba eswekile yegazi. Ukungabikho kokulala kuye kwadibaniswa namanqanaba aphezulu ghrelin, ihomoni enoxanduva lokuvelisa indlala.
Ukutya kakhulu ngaphambi kokulala
Ukuba uluhlobo lomntu ofikelela kwi-pizza kunye nokunye ukutya okukhawulezayo kwiyure okanye ezimbini ngaphambi kokulala, oku kunokuba kutheni uvuka ulambile.
Ukusetyenziswa kokutya, ngakumbi abo bane iphezulu kwi-starch kunye neswekile, ngaphambi nje kokulala kubangela ukwanda kweswekile yegazi. Udakada lwakho ke lukhupha ihomoni ebizwa ngokuba I-insulini, exelela iiseli zakho ukuba zithathe iswekile egazini. Oku kubangela ukuba amanqanaba eswekile yegazi ehle, okukhokelela kwindlala.
Iingcali zenzululwazi zincoma ukuba zitye kuphela i-snack encinci, i-nutrient-dense, phantsi kweekhalori ezingama-200, ngaphambi kokulala.
Wenza ukugqithisa komzimba
Ukuzilolonga kunceda ukulawula i-spikes kwiswekile yegazi. Izinga leswekile yegazi liyehla njengoko izihlunu zifunxa iswekile egazini. Kodwa ukuba wenza umthambo ngamandla ebusuku, amanqanaba eswekile esegazini lakho anokuhla kakhulu ukuze ugcine umzimba wakho uzele ubusuku bonke.
Qinisekisa ukuba utya ngokwaneleyo isidlo sangokuhlwa okanye ucinge ukuba ne i-snack ephezulu yeprotheni emva kokuzilolonga ngamandla. Ukuba uqhele ukwenza umthambo ebusuku kwaye ulale emva kwexesha, unokufuna ukuhambisa ixesha lakho lesidlo sangokuhlwa kufutshane, kodwa lingasondeli kakhulu, ukuya kulala.
I-PMS inokukwenza ulambe
I-PMS yimeko enokuchaphazela impilo yomzimba kunye nokuziphatha, ngokuqhelekileyo ngaphambi nje kokuba ixesha lakho liqale. Kukholelwa ukuba kubangelwa utshintsho kumanqanaba ehomoni.
Iminqweno yokutya, ngakumbi i-snacks eneswekile, luphawu oluqhelekileyo, kunye:
- Ukudumba
- Ukukhathala
- ubuthongo butshintsha
Ukuba ubona utshintsho kumdla wokutya okanye uvuka ulambile ebusuku kanye ngaphambi kokuba uye exesheni, iPMS isenokuba netyala.
Uxinzelelo
Uxinzelelo luyaziwa ngokubangela ukunqwenela ukutya. Njengoko amanqanaba oxinzelelo enyuka, umzimba wakho ukhupha iihomoni ezithile, ezifana icortisol. Uxinzelelo lusebenza ukubaleka kwakho okanye ukulwa nokuphendula, okubangela ukuba iswekile ikhutshwe kwigazi lakho ukuze ufumane amandla akhawulezayo.
I-Yoga, ukucamngca, kunye nemithambo yokuphefumla ziindlela ezintle zokunciphisa uxinzelelo kunye ne-spikes yeswekile yegazi emva kokutya.
amayeza akwenza ulambe
Amanye amayeza ayaziwa ngokunyusa umdla wakho wokutya, nto leyo enokubangela ukuba uvuke unesisu esibuhlungu. Ezinye zezi:
- ezinye ii-antidepressants
- Antihistamines
- IiSteroids
- amayeza e-migraine
- Amanye amayeza eswekile, afana ne-insulin
- antipsychotics
- Amayeza okulwa nokuxhuzula
Unxaniwe
Unxano ludla ngokubhidaniswa nokulamba. Ukuphelelwa ngamanzi emzimbeni kukushiya utyhafile, nto leyo enokukwenza ucinge ukuba ulambile.
Ukuba uvuka ulambile kwaye unqwenela, zama ukusela iglasi enkulu yamanzi kwaye ulinde imizuzu embalwa ukuze ubone ukuba iminqweno iyahamba. Qinisekisa ukuba uhlala u-hydrated yonke imini. Ukuba ucinga ngokutya ukutya okusetyenzwe kakhulu okanye ukutya okunesondlo esincinci, indlala ngokuqinisekileyo iya kuzola ngeglasi yamanzi. Ngakolunye uhlangothi, ukuba sivakalelwa kukuba siza kudla isitya se-broccoli, silambile ngenxa yesinye isizathu.
Ukukhulelwa kunokubangela indlala
Abasetyhini abaninzi bafumanisa ukuba ukutya kwabo kuyanda ngexesha lokukhulelwa. Ukuvuka ulambile mhlawumbi akusosizathu sokukhathazeka, kodwa kufuneka siqinisekise ukuba ukutya kwasebusuku akusenzi sityebe kakhulu. Ukutya isidlo esinempilo kungcono ukuze ungalali ulambile. I-snack eneprotheyini eninzi okanye iglasi yobisi olufudumeleyo inokugcina amanqanaba eswekile yegazi ezinzile ngobusuku.
Ukulamba ebusuku ngexesha lokukhulelwa kunokuba luphawu isifo seswekile, okukunyuswa kweswekile yegazi ngexesha lokukhulelwa.
i-syndrome yokutya ebusuku
Ngaba awuyazi le syndrome? Ithwaxwa ngabo bantu bavuswa yindlala. Inokwenzeka ngezizathu ezininzi:
- Awutyi ngokwaneleyo emini. Kubaluleke kakhulu ukuba udle iikhalori eziyimfuneko, ngakumbi ukuba udlala imidlalo rhoqo. Qhagamshelana nengcali yezondlo ukuba zingaphi iikhalori zemihla ngemihla ekufuneka uzithathe ukuze usebenze ngokufanelekileyo kwaye, ngaphezu kwako konke, zigcine wanelisekile imini yonke.
- utsiba izidlo
- Unesimo sengqondo okanye ukuphazamiseka kokutya
Ngokuqhelekileyo, aba bantu badla isiqingatha seekhalori zabo zemihla ngemihla emva kwesithandathu ngokuhlwa kwaye benza oko ngokutya okungenampilo (i-ultra-processed snacks, i-carbohydrates esemgangathweni ...). Kwenzeka into efanayo nakwabo bavuka belambile, into yokuqala abayifunayo ngesidlo sakusasa ziicarbohydrate ezizele yiswekile ezithomalalisa umdla wabo wokutya.
Ungakhusela njani?
Ukutya okunokulinganisela kunokuphucula impilo jikelele kunye namanqanaba amandla, kwaye kunokusigcina sigcwele ubusuku bonke. Oku kuthetha ukutya iziqhamo kunye nemifuno kunye nokusela iswekile encinci, ityuwa, icaffeine kunye notywala. Umntu unokuzuza ngokubeka iliso kwiikhalori ezithathwayo imini yonke ukuze aqinisekise ukuba bayahlangabezana neemfuno ezicetyiswayo zeminyaka yabo kunye nenqanaba lomsebenzi.
Siya kuzama ukuba singatyi ukutya okuninzi ngaphambi kokuba silale. Umzekelo, sinokufumana i-snack encinci ukuba sele kulithuba elide ukusukela kwisidlo sangokuhlwa, kodwa kufuneka sikuphephe ukugqithiswa kweswekile kunye nesitatshi. Injongo kukugcina izinga leswekile yegazi lizinzile kangangoko kunokwenzeka.
Ezinye iinketho ezifanelekileyo kwi-snack yasebusuku ziquka:
- Icereal epheleleyo enobisi olunamafutha aphantsi
- I-yogurt yendalo yeGrike eneziqhamo
- Isandla samantongomane
- I-pita yengqolowa epheleleyo kunye ne-hummus
- Iipancakes zerayisi kunye nebhotela ye-peanut yendalo
- Ibhotolo yeAlmond Apile
- Isiselo seprotheni eneswekile ephantsi
- Amaqanda abilayo
Ukuba sihlala silambile ngaphambi kokuba silale, sinokunyusa ixesha lesidlo sangokuhlwa ngeyure okanye ezimbini. Ukuba sityebe kakhulu okanye sityebe kakhulu, ukunciphisa umzimba kuye kwaboniswa ukuphucula ukulawulwa kweswekile yegazi kunye nokulawula ukutya. Kwimeko apho akukho nanye yale nto isebenzayo, ingcali yezonyango iya kuba kwindawo efanelekileyo yokumisela unobangela osisiseko kunye nokujongana kakuhle nayo.