Kuyinto evamile ukuvuka ufuna ukudla i-pantry yonke noma ngisho nokulala ucabanga ukudla kwasekuseni ngakusasa ekuseni. Lokhu kungaba isexwayiso esincane sokuthi kukhona okuthile osukwini lwakho nosuku ongakwenzi kahle, futhi ngokuqinisekile kuhlobene nokudla kwakho. Siyakutshela ukuthi kungani uvuka ulambile nsuku zonke kanye nesixazululo ongasisebenzisa ukuze ugweme leso sifiso.
Indlala iwukushayela okungokwemvelo futhi okunamandla, kodwa imizimba yethu ijwayele ukwazi ukuthi kuyisikhathi sokudla nokuthi kuyisikhathi sokulala nini. Kubantu abaningi, indlala nesifiso sokudla kubanda kakhulu ebusuku futhi kuphansi kakhulu ebusuku futhi into yokuqala ekuseni.
Uma uvuka phakathi kwamabili noma ekuseni uphethwe yindlala, cishe umzimba wakho awukutholi lokho okudingayo. Kunezizathu eziningi zokuthi kungani singase sizizwe silambile ebusuku, kodwa eziningi zazo zingabhekwa ngezinguquko ezincane ekudleni noma ohlelweni.
Ingabe unemikhuba emihle yokudla?
Omunye wemizwa ebuhlungu kakhulu wukulala ungadlile ngoba ungadlanga lutho. Ngaphandle nje kokuthi kuzoba nzima kakhulu ngawe ukuthi ulale, kungenzeka ukuthi uzovuka izikhathi eziningana ebusuku ngenxa yesimiso sakho sokugaya ukudla esikuthumela iminjunju yendlala.
Futhi, khohlwa ukuthi ukungadli isidlo sakusihlwa kuzokwenza ulahlekelwe isisindo. Into ozoyidala ukuthi ngakusasa ekuseni uvuke usufuna ukudla indlovu.
Ngokumelene nesikhundla sinalabo abavuvukala ukuthi badle ngaphambi kokulala. Kubalulekile ukuthi udle isidlo sakusihlwa amahora ambalwa ngaphambi kokulala, ukuze uqiniseke ukuthi ugayekile futhi ngeke uzizwe usindwa ebusuku. Khumbula ukuthi lapho silele, isimiso sethu sokugaya siyahamba kancane futhi yingakho kuthatha isikhathi eside ukugaya.
Uma ulamba phakathi nesikhathi sokudla kwakusihlwa nokuyolala, ungathola ukudla okulula okunelisayo futhi okuthulisa isifiso sakho sokudla.
Izimbangela zokuvuka ulambile ekuseni
Umzimba wakho uyaqhubeka ushisa amakhalori ngenkathi ulele, kodwa ngaphandle uma unesifo esidinga ukwelashwa, isisu sakho akufanele sigqume ebusuku.
Kunezizathu eziningi zokuthi kungani ungase uvuke ulambile ebusuku noma ekuseni. Isikhathi esiningi, kuhlobene nendlela yokuphila, kodwa imithi nezinye izimo kungase kube necala.
Ukulala
Ukulala kwakho kuphinde kube nomthelela kwikhwalithi yokuphumula ebusuku. Isigqi sethu se-circadian, ngokwemvelo, sisetshenziselwa ukulala ebusuku; ngakho ukulala ekuseni kakhulu noma ngokushesha kungasishintsha lesi sigqi. Uma ulala kusenesikhathi, kuyoba yinto evamile ukuthi uvuke ulambile phakathi kwamabili noma udle ukudla kwasekuseni ngokweqile ngosuku olulandelayo; zama ukubambezela isikhathi sakho sokulala kancane ukuze ungachithi amahora amaningi kangaka uzilile.
Ukungalali ngokwanele kuhlotshaniswa nokulawulwa kabi kukashukela egazini. Ngisho nokuqwasha okumbalwa kungaphazamisa amazinga akho kashukela egazini. Ukuntuleka kokulala kuye kwaxhunyaniswa namazinga aphezulu i-ghrelin, i-hormone ebangela indlala.
Ukudla ngokweqile ngaphambi kokulala
Uma uwuhlobo lomuntu ofinyelela ku-pizza nokunye ukudla okusheshayo ihora noma amabili ngaphambi kokulala, lokhu kungase kube isizathu esenza uvuke ulambile.
Ukusetshenziswa kokudla, ikakhulukazi labo abane kugcwele isitashi noshukela, ngaphambi nje kokulala kubangela ukwanda koshukela egazini. Amanyikwe wakho abe esekhipha ihomoni ebizwa ngokuthi insulini, okutshela amangqamuzana akho ukuthi athathe ushukela egazini. Lokhu kubangela ukuba amazinga kashukela ehle, okuholela endlaleni.
Ososayensi batusa ukudla ukudla okulula okukodwa okuncane, okuminyene, okungaphansi kwama-calories angu-200, ngaphambi nje kokulala.
Wenza ukuvivinya umzimba ngokweqile
Ukuzivocavoca kusiza ukulawula izinga likashukela egazini. Izinga likashukela egazini liyehla njengoba imisipha imunca ushukela egazini. Kodwa uma uzivocavoca ebusuku, amazinga kashukela egazini angase ehle kakhulu ukuze ugcine umzimba wakho usuthe ubusuku bonke.
Qinisekisa ukuthi udla ngokwanele isidlo sakusihlwa noma ucabange ukudla high protein snack ngemva kokuzivocavoca kanzima. Uma ujwayele ukuzivocavoca ebusuku futhi ulale sekwephuzile, ungase ufune ukusondeza isikhathi sakho sesidlo sakusihlwa, kodwa singasondeli kakhulu, ukuya esikhathini sokulala.
I-PMS ingakwenza ulambe
I-PMS yisimo esingathinta impilo nokuziphatha ngokomzimba, ngokuvamile ngaphambi nje kokuba isikhathi sakho sokuya esikhathini siqale. Kukholakala ukuthi kubangelwa izinguquko emazingeni amahomoni.
Izifiso zokudla, ikakhulukazi ukudla okulula okunoshukela, kuwuphawu oluvamile, kanye nalokhu:
- Ukuvuvukala
- Ukukhathala
- izinguquko zokulala
Uma ubona ukushintsha kwesifiso sokudla noma uvuka ulambile ebusuku ngaphambi nje kokuya esikhathini, i-PMS ingaba necala.
Unengcindezi
Ukucindezeleka kwaziwa ngokudala izifiso zokudla. Njengoba amazinga okucindezeleka ekhuphuka, umzimba wakho ukhulula amahomoni athile, njenge i-cortisol. Ingcindezi yenza kusebenze indiza yakho noma impendulo yokulwa, okubangela ukuthi ushukela ukhishelwe egazini lakho ukuze uthole amandla asheshayo.
I-Yoga, ukuzindla, nokuzivocavoca umzimba kuyindlela enhle yokunciphisa ukucindezeleka kanye noshukela wegazi ngemuva kokudla.
izidakamizwa ezikwenza ulambile
Eminye imithi iyaziwa ngokukwandisa isifiso sokudla, okungadala ukuthi uvuke unesisu esidumayo. Ezinye yilezi:
- amanye ama-antidepressants
- Ama-antihistamines
- ama-steroid
- imithi ye-migraine
- Eminye imithi yesifo sikashukela, njenge-insulin
- ama-antipsychotics
- Imithi elwa nokuquleka
Womile
Ukoma kuvame ukudideka nokulamba. Ukuphelelwa amanzi emzimbeni kukushiya ukhathele, okungenza ucabange ukuthi ulambile.
Uma uvuka ulambile futhi unezifiso, zama ukuphuza ingilazi enkulu yamanzi bese ulinda imizuzu embalwa ukuze ubone ukuthi izifiso ziyaphela yini. Qiniseka ukuthi uhlala unamanzi usuku lonke. Uma ucabanga ngokudla ukudla okugaywe kakhulu noma ukudla okunomsoco omncane, indlala izodamba nakanjani ngengilazi yamanzi. Ngakolunye uhlangothi, uma sinomuzwa wokuthi sizodla isitsha se-broccoli, silambile ngenxa yesinye isizathu.
Ukukhulelwa kungabangela indlala
Abesifazane abaningi bathola ukuthi isifiso sabo sokudla siyakhula ngesikhathi sokukhulelwa. Ukuvuka ulambile cishe akusona isizathu sokukhathazeka, kodwa kufanele siqiniseke ukuthi ukudla ebusuku kakhulu akusenzi sikhuluphale kakhulu. Ukudla isidlo sakusihlwa esinempilo kungcono ukuze ungalali ulambile. Ukudla okulula okunamaprotheni amaningi noma ingilazi yobisi olufudumele kungagcina amazinga kashukela egazini ezinzile ngobusuku bonke.
Ukulamba ebusuku ngesikhathi sokukhulelwa kungaba uphawu isifo sikashukela sokukhulelwa, okuwukukhuphuka koshukela wegazi ngesikhathi sokukhulelwa.
i-night feeding syndrome
Awuyazi le syndrome? Ihlushwa yilabo bantu abavuswa yindlala. Kungenzeka ngenxa yezizathu eziningana:
- Awudli ngokwanele emini. Kubaluleke kakhulu ukuthi udle ama-calories adingekayo, ikakhulukazi uma udlala ezemidlalo njalo. Xhumana nochwepheshe bokudla okunempilo ukuthi mangaki amakholori ansuku zonke okufanele uwadle ukuze usebenze kahle futhi, ngaphezu kwakho konke, uzigcine unelisekile usuku lonke.
- weqa okunye ukudla
- Yiba nokuphazamiseka kwemizwa noma ukudla
Ngokuvamile, laba bantu badla uhhafu wamakholori abo osuku ngemva kwehora lesithupha kusihlwa futhi bakwenza lokho ngokudla okungenampilo (ukudla okulula okucutshungulwe kakhulu, ama-carbohydrates asezingeni eliphansi...). Kwenzeka okufanayo nakulabo abavuka belambile, into yokuqala abayifunayo ngesidlo sasekuseni ama-carbohydrate agcwele ushukela athobisa isifiso sabo sokudla.
Ungakuvimbela kanjani?
Ukudla okunomsoco kungathuthukisa amazinga empilo jikelele namandla, futhi kungasigcina sigcwele ubusuku bonke. Lokhu kusho ukudla izithelo nemifino kakhulu futhi uphuze ushukela omncane, usawoti, i-caffeine notshwala. Umuntu angase azuze ngokuqapha amakhalori adlayo usuku lonke ukuze aqinisekise ukuthi uhlangabezana nezimfuneko ezinconyiwe zeminyaka yakhe kanye neleveli yomsebenzi.
Sizozama ukuthi singakudli ukudla okuningi ngaphambi nje kokulala. Isibonelo, singaba nokudla okulula uma sekunesikhathi eside sadla, kodwa kufanele sigweme ushukela nesitashi ngokweqile. Umgomo uwukugcina izinga likashukela egazini lizinzile ngangokunokwenzeka.
Ezinye izinketho ezifanele zokudla kwasebusuku kakhulu zihlanganisa:
- Okusanhlamvu okuphelele okunobisi olunamafutha aphansi
- I-yogurt yemvelo yesiGreki enezithelo
- Idlanzana lama-walnuts
- I-pita yekolweni ephelele ne-hummus
- Ama-pancake elayisi anebhotela le-peanut yemvelo
- Ama-apula E-Almond Butter
- Isiphuzo samaprotheni ashukela aphansi
- Amaqanda abilisiwe
Uma sihlala silambile ngaphambi kokuba silale, singase sikhuphuke isikhathi sokudla kwakusihlwa ngehora noma amabili. Uma sikhuluphele noma sikhuluphele, ukuncipha kwesisindo nakho kuboniswe ukuthuthukisa ukulawula ushukela egazini nokulawula ukudla. Esimeni lapho kungasebenzi lutho, uchwepheshe wezokwelapha uzoba sesimweni esingcono kakhulu sokunquma imbangela eyisisekelo futhi ayilungise kangcono.