Ukuba utya kanye ngaphambi kokulala, ukutya kwakho kusagaya, kodwa unokufumana iimpawu ezingathandekiyo. Xa ulala phantsi kanye emva kokutya, ukutya kunye nejusi yokwetyisa evela esiswini sakho zicinezela ezantsi kwindawo esezantsi yommizo wakho, onokubangela isitshisa, i-asidi, kunye ne-indigestion. Ukukhetha ukutya okwetyiswa ngokukhawuleza nangokulula ngaphambi kokuba ulale kunokunceda ukukhusela ezi ngxaki.
Isitshisa, i-acid reflux kunye nokungahambi kakuhle
Ukulala ebhedini kamsinya emva kokutya kunokubangela isitshisa kunye ne-asidi reflux. Ukungagayeki kudla ngokuvela Yitya kakhulu, ngokukhawuleza kakhulu okanye utye ukutya kunye umxholo ophezulu de igrisi. Kufuneka unike umzimba wakho iiyure ezintathu ukuya kwezine zokwetyisa ukutya ngaphambi kokuba ulale. Yitya ukutya okuncinci kwaye unamathele kukutya okwetyiswa ngokukhawuleza. Kwakhona, zama ukulala ngemiqamelo emininzi ukuze ikuxhase ukuze umzimba wakho ongasentla uthambe. Ngale ndlela, iijusi zakho zokwetyisa ziya kuqukuqela ezantsi endaweni yokungena kummizo wakho. Ukuba une-acid reflux, uphephe Los ukutya okune asidi Ngaphambi kokulala, kuquka i-citrus, iitumato kunye nokutya okuneziqholo.
Yintoni yokutya ebusuku ukuze kube lula ukugaywa?
Ukuze ugweme isitshisa, i-acid reflux, kunye ne-indigestion ebusuku kwaye uthintele ukudumba okunokwenzeka kusasa, yitya ukutya okukhawulezayo kwaye kulula ukukwetyiswa. I ukutya okunamafutha zihlala esiswini iiyure emva kokuba bezityile. Oku kuquka ukutya okuqhotsiweyo kunye nezimuncumuncu ezinamafutha aphezulu njenge-ayisikrimu. I ukutya okutyebileyo en iiprotheni, njengenyama ebomvu, nazo ziyacotha. Olunye uhlobo lokutya oluthatha ixesha elide ukwetyiswa lu ukutya okutyebileyo en ifayibha, njengemifuno kunye nokutya okuziinkozo.
Ukutya ukukhuthaza ukozela
Ukuba unenkathazo yokulala xa udla ngaphambi kokulala, thintela i-caffeine kwaye utye ukutya okwandisa amanqanaba e-serotonin. I ikhafeine ikugcina uphaphile ngokuvuselela inkqubo yakho yemithambo-luvo. I tshokoleji iqulethe ixabiso elincinci le-caffeine kunye nekofu, iti kunye iziphungo ziqulathe izixa eziphezulu. I serotonin Yihomoni ekhuthaza ukozela. Xa udibanisa ukutya okutyebileyo kwi-amino acid tryptophan kunye ne-carbohydrates, ufumana umphumo wendalo wokuthomalalisa kuba umzimba wonyusa imveliso ye-serotonin. Okunye ukutya okutyebileyo kwe-tryptophan kubandakanya isipinashi, i-halibut, abamhlophe beqanda, ingulube, kunye ne-turkey.
Izidlo kunye ne-snacks ngaphambi kokulala
Okunye ukutya okuya kwandisa imveliso ye-serotonin ukunceda ukukhuthaza ukulala ebusuku iimveliso zederi, la iliza elikhulu kunye Amaqhashu de umbona. Khetha ukutya okuphantsi kwefayibha, okufana nenyama, iimveliso zobisi, iinkozo ezisulungekileyo, kunye neziqhamo, ngakumbi ukuba utya isitya esinzima ngaphambi kokulala. Ekubeni amanqatha nawo ethatha ixesha elide ukwetyiswa, khetha inyama engenamafutha, yiphephe inyama ebomvu, kwaye ukhethe iimveliso zobisi ezingenawo amafutha okanye ezinamafutha aphantsi.