Uma udla ngaphambi nje kokulala, ukudla kwakho kusagayeka, kodwa ungase ube nezimpawu ezingakhululekile. Lapho ulala ngemva kokudla, ukudla namajusi okugaya avela esiswini sakho acindezela phansi engxenyeni engezansi yomminzo wakho, okungabangela isilungulela, i-acid reflux, kanye nokuqunjelwa. Ukukhetha ukudla okugaya ngokushesha futhi kalula ngaphambi kokulala kungasiza ekuvimbeleni lezi zinkinga.
Isilungulela, i-acid reflux kanye nokuqunjelwa
Ukulala embhedeni ngokushesha ngemva kokudla kungabangela isilungulela kanye ne-acid reflux. Ukuqunjelwa ngokuvamile kwenzeka kusukela Yidla ngokweqile, ngokushesha kakhulu noma udle ukudla okuqukethwe okuphezulu de amafutha. Kufanele unikeze umzimba wakho amahora amathathu kuya kwamane ukuze ugaye ukudla ngaphambi kokuyolala. Yidla ukudla okuncane futhi unamathele ekudleni okugaya ngokushesha. Zama futhi ukulala nemicamelo eyengeziwe ukuze ikusekele ukuze umzimba wakho ongaphezulu utshekele. Ngale ndlela, amajusi akho okugaya azogeleza ehle esikhundleni sokungena emphinjeni wakho. Uma une-acid reflux, evita Los ukudla okune-asidi ngaphambi kokulala, okuhlanganisa amawolintshi, utamatisi, nokudla okubabayo.
Yini okufanele udle ebusuku ukuze kube lula ukugaya?
Ukuze ugweme isilungulela, i-acid reflux, nokungagayeki kahle kokudla ebusuku futhi uvimbele ukuqunjelwa okungenzeka ekuseni, yidla ukudla okusheshayo nokugayeka kalula. I ukudla okunamafutha bahlala emathunjini amahora ngemva kokuwadla. Lokhu kufaka phakathi ukudla okuthosiwe kanye nama-dessert anamafutha aphezulu njengo-ayisikhilimu. I ukudla okucebile en amaprotheni, njengenyama ebomvu, nazo zigayeka kancane. Olunye uhlobo lokudla oluthatha isikhathi eside ukugayeka ukudla okucebile en ifayibha, njengemifino kanye nezinhlamvu eziphelele.
Ukudla okugqugquzela ukozela
Uma unenkinga yokulala lapho udla ngaphambi kokulala, gwema i-caffeine futhi udle ukudla okwandisa amazinga e-serotonin. I ikhofi kukugcina uphapheme ngokushukumisa isimiso sakho sezinzwa. I chocolate iqukethe inani elincane le-caffeine nekhofi, itiye futhi i iziphuzo ezithambile ziqukethe amanani aphezulu. I serotonin Kuyi-hormone ekhuthaza ukulala. Uma uhlanganisa ukudla okucebile ku-amino acid tryptophan nama-carbohydrate, uthola umphumela wokudambisa wemvelo ngoba umzimba ukhulisa ukukhiqizwa kwe-serotonin. Okunye ukudla okune-tryptophan okucebile kufaka isipinashi, i-halibut, amaqanda amhlophe, ingulube, ne-turkey.
Ukudla kanye nokudla okulula ngaphambi kokulala
Okunye ukudla okuzokwandisa ukukhiqizwa kwe-serotonin ukusiza ukukhuthaza ubuthongo ebusuku imikhiqizo yobisi, la granola futhi i I-Popcorn de ukolweni. Khetha ukudla okune-fiber ephansi, njengenyama, imikhiqizo yobisi, okusanhlamvu okucolisisiwe, nezithelo, ikakhulukazi uma udla isidlo esisindayo ngaphambi kokulala. Njengoba amafutha nawo ethatha isikhathi eside ukugayeka, khetha inyama engenamafutha, gwema inyama ebomvu, futhi ukhethe imikhiqizo yobisi enganamafutha noma enamafutha amancane.