Mangaki amahora ngaphambi kokulala ongadla? Imibono yabantu abahlukene

Kunemibono eminingi mayelana namahora amangaki ngaphambi kokulala ongadla. Abantu banokudideka kulo mqondo, ngoba kukhona ukungafani kwemibono. Ezinye izondlo zithi ukudla kwasekudleni akufanele kube ngaphambi kuka-6: 7 ntambama, futhi kunezifundo ukuthi ukudla okudlule kufanele kube ngamahora amane ngaphambi kokulala. Futhi uma ulala embhedeni ka-1 ekuseni, yimiphi imibono okufanele uyenze?

Kungakhathaliseki ukuthi kuyadingeka yini ukudla ngaphambi kokuphupha?

Okokuqala, udinga ukuthola ukuthi ungadla ngaphambi kokulala. Iqiniso lokuthi izinqubo zokugaya ngesikhathi sokulala zihamba kancane futhi ukudla kudliwe ebusuku, futhi asinaso isikhathi sokugaya. Ngenxa yalesi sizathu, izifo zesisu, i-dysbacteriosis ithuthuka futhi ukukhukhumezeka kuyabuya, futhi ngenxa yalokho, isisindo esiningi sitholakala. Kodwa ukuthenga i-kilogram eyengeziwe akuyona into embi kakhulu engenzeka.

Ukuphulwa kwesimiso se-hormonal kuholela ekubukeni kwezifo ezinzulu njenge-atherosclerosis, i-osteochondrosis, umfutho wegazi ophakeme ngezingxabano ezalandela, njll. Ukuchitheka, ukucindezeleka nokunye ukuphazamiseka kwemizwa kungenxa yokudla ebusuku.

Ochwepheshe bathi ngesikhathi sokulala esiswini esingenalutho umzimba udala indlela yokuvuselelwa, futhi uma ukhona ngaphambi kwalokho, kwandisa izinga le-hormone yobulili kanye ne-hormone yokucindezeleka. Lokhu kuholela ekugugeni okusheshayo komzimba.

Isikhathi esihle sokudla

Kudliwa kuze kufike amahora angu-18, uma isikhathi sokulala sizofika esikhathini se-20: 00 kuya ku-21: 00. Uma kungenjalo kuyoba khona ikhefu elide kakhulu phakathi kokudla kokugcina nesokuqala (ekuseni). Futhi lokhu kubangela ukushintshashintsha kwezinga leshukela ne-insulin, okuholela ekulaleni okukhulu, futhi esikhathini esizayo ekudleni ngokweqile.

Isidlo sakusihlwa

I-Gastroenterologists kanye nodokotela wezingane, bephikisana ngokuthi bangaphi amahora okulala ongadla, befika esiphethweni sokuthi iziguli ezinezifo zesimiso sokugaya izingane ezingaphansi kweminyaka engu-14 azikwazi ukulala zilambile. Izidakamizwa kuleli cala zinikeza ukudla ukudla okuphansi kwekhalori. Uma ukhuluma ngezinkuni zokudla okudliwayo, ungafaka inkukhu ebilisiwe ngemifino, izinhlanzi eziphekwe ngesaladi, i-cottage shizi.

Ngakho-ke, bonke abanye, ngaphandle kwezigaba ezibalulwe ngenhla, akunconywa ukuba badle ebusuku. Kodwa futhi izakhamuzi zeluleka, uma uthanda ngempela, khona-ke ihora ngaphambi kokulala ungasebenzisa ukudla okulula: ingxenye yesaladi eluhlaza, imifino eboshiwe, ingilazi yobisi noma i-kefir, ama-apula ambalwa, i-yogurt ngaphandle kwezithasiselo, ibhanana. Bayokwazi ukwanelisa ukulamba kahle futhi bangalimazi umzimba.

Lesi sidlo asifanelekile isidlo sakusihlwa

Kodwa uma kukhona ukungabaza ukuthi kuyafaneleka yini ebusuku, kufanele ulalele njalo umzimba wakho.

Kukhona abantu abazivumelayo noma yimaphi amaphutha ekudleni futhi abatholi isisindo esiningi. Kulabo abajwayele ukugcwala, badle ngaphambi kokulala ngaphambi kwezinsuku ezingu-3-4. Phakathi nalesi sikhathi isikhathi umzimba uzodla ukudla futhi ngesikhathi esifanayo ngeke ulambile, futhi ngeke ubeke eceleni amafutha esitokisini. Kodwa kufanele wazi ukuthi yikuphi ukudla ongawanakudla isidlo sakusihlwa. Ikhofi nezinye iziphuzo eziqukethe i-caffeine.

Futhi futhi i-pizza, amazambane futhi ikakhulukazi amafrijini aseFrance, inyama enamafutha, okusanhlamvu okumnandi namaswidi, okubabayo, ukubhema nemikhiqizo ekhethiwe. Ukuze sidle ukudla, udinga ukudla ukudla kwamaprotheni ukugwema futhi ugweme ama-carbohydrate.

Mangaki amahora ngaphambi kokulala ongadla? Ukuphendula umbuzo, umuntu kufanele acabangele indlela yokuphila komuntu, isikhathi sokulala nokuvusa, ukuphi ukudla nokuthi kungakanani okudliwe phakathi nosuku. Lapha konke kubalwa ngabanye.

Umbono wezondlo zokudla

Ngaphambilini, sihlolisise imikhiqizo engeke isetshenziswe kusihlwa. Izidakamizwa zinikeza izindlela zokupheka ukudla nokudla okuphuzile. Amahora amabili ngaphambi kokulala kungcono ukupheka izibopho ze-pollock, i-chum salmon. Inhlanzi kufanele ibhakwe kuhhavini. Okukhethwa kukho okuhle kuyoba yizinhlanzi zezinhlanzi noma ama-meatballs, ziphekwe kuhhavini noma umbhangqwana.

Ungakwazi ukupheka izinhlanzi noma ama-shrimp ukuze uthole isidlo sakusihlwa. Inyama yezinkukhu kanye nenkomo yenkomo ephansi kufanele iphekwe ngemifino. Amahora angu-1-2 ngaphambi kokulala, kuyasiza ukuba udle amasaladi kusuka emifino enhle, engathululelwa nge-1 isipuni samafutha e-linseed. Ithengiswa ekhemisi. Half ihora ngaphambi kokulala, uvunyelwe ukuphuza ingilazi ye-kefir noma udle i-cottage shizi encane, ugeze itiye.

Umbono wabadlali

Kukhona omunye umbono wabathimpi: kulabo abahlanganyela emidlalweni, ukuthi yini engakalala, kubaluleke kakhulu, futhi ngezinye izikhathi kuyadingeka, ngoba isiphuzo sizonciphisa umuzwa wendlala futhi umzimba uzothola amaprotheni okwanele ekukhuleni kwemisipha. Kodwa sidinga ukusabalalisa kahle isikhathi sesikhathi sokudla. Abagijimi batusa ihora noma isigamu ukuze badle i-gram engama-250, ingxenye yeprotheyini yokudla.

Ukwenza ukudla kwakusize kakhulu

Uma usuvele unomkhuba wokudla ngaphambi kokulala, futhi ekuseni kufanele uphapheme ngomzwelo wokukhathala, ukukhathala kanye nezikhwama ngaphansi kwamehlo nokuvuvukala kubonakala, bese udinga ukulinganisa kancane kancane ukudla kwakho kusihlwa. Ukuze wenze lokhu, udinga ukuguqula ukudla kokudla - ukususa ukudla okuphezulu kwekhalori bese uphatha indawo ngekhalori encane.

Kubalulekile ukukhipha ukuphuza utshwala ebusuku, mhlawumbe uphuze amanzi noma itiye elihlaza. Kunconywa ukusebenzisa i-aromatherapy: iphunga le-fir, i-vanilla ne-mint usizo lokunciphisa indlala nokukhuthaza ukulala okuzolile.

Isiphetho

Manje kusobala ukuthi mangaki amahora ngaphambi kokulala ongadla. Ukuhlaziya imibono yabososayensi, odokotela, abagijimi namantombazane abathanda ukulandela isibalo sabo, kwakunzima kakhulu ukufika esinqumweni esingacabangi.

Kodwa wonke umuntu okhathalela le nkinga, uhambisane nemithetho: awukwazi nje ukulala, kungcono ukukwenza ngehora nengxenye. Kubalulekile ukukhipha ukwemukelwa kokudla kwe- carbohydrate ebusuku. Izingxenye zokudla kufanele zibe zincane. Khona-ke isidlo sakusihlwa noma isinkwa esincane asikwazi ukulimaza impilo yakho.