Susan Piers Thompson, pulezidenti wa Sustained Weight Loss Institute anati: “Cholakwa chachikulu chimene anthu amachita poyesa kuchepetsa thupi ndicho kudzuka m’njira yolakwika ndi kutsatira zimene achita. Zikuoneka kuti nthawi zoyamba zodzuka zimakhazikitsa maziko a zosankha zomwe mumapanga tsiku lonse. Choncho, nkofunika kukhala ndi zizoloŵezi zabwino zomwe mungathe kuzitsatira ngakhale mutangodzuka, pamene mutu wanu udakali wakhungu pambuyo pogona usiku.
Tasonkhanitsa zolakwa zofala komanso zofala zomwe zingawononge zambiri kuposa m'mawa wanu, komanso momwe mungakonzere.
1. Mumagona kwambiri
Tonse tamva kuti kusowa kwa kugona mokwanira kungayambitse kulemera chifukwa cha kuchuluka kwa cortisol (chilakolako cha chilakolako) m'thupi. Koma zosiyana ndi zoona: kugona kwambiri ndi koipa. Kafukufuku wina mu nyuzipepala ya PLOS One anapeza kuti kugona maola oposa 10 usiku kumawonjezera chiopsezo cha BMI yapamwamba. Kuphatikiza apo, ndalamazo zimapita koloko: ogona maola 7-9 patsiku sanamve njala pafupipafupi.
Chifukwa chake, yatsani kufunitsitsa kwanu ndikusiya bulangeti lofunda ngati kugona kwanu kumatenga nthawi yayitali kuposa maola 9. Thupi lanu lidzakuthokozani.
2. Mukupita mumdima
Wina PLOS Kafukufuku wina adawonetsa kuti ngati mutasiya makatani anu atatsekedwa mukadzuka, mumakhala pachiwopsezo chowonjezera kulemera chifukwa cha kusowa kwa masana.
Olembawo amakhulupirira kuti anthu omwe amapeza kuwala kwa dzuwa m'mawa kwambiri amakhala ndi ma BMI otsika kwambiri kuposa omwe sali. Ndipo sizitengera kuchuluka kwa chakudya chomwe amadya patsiku. Mphindi 20 mpaka 30 zokha za masana, ngakhale masiku a mitambo, ndizokwanira kukhudza BMI. Izi zimachitika chifukwa thupi lanu limalumikizana ndi wotchi yake yamkati (kuphatikiza metabolism) pogwiritsa ntchito mafunde a buluu kuyambira m'mawa kwambiri.
3. Simuyala bedi.
Kafukufuku wa National Sleep Foundation anapeza kuti anthu omwe amagona bwino kuposa omwe amasiya mabedi awo osayalidwa. Zingamveke zachilendo komanso zopusa, koma Charles Duhigg, wolemba The Power of Habit ("Mphamvu ya Chizolowezi"), akulemba m'buku lake kuti chizolowezi chokonza bedi m'mawa chingayambitse zizolowezi zina zabwino, monga. kunyamula chakudya chamasana kuntchito. Duhigg akulembanso kuti anthu omwe nthawi zonse amayala mabedi awo amatha kuyang'anira bwino bajeti yawo komanso kudya kwa calorie chifukwa apanga mphamvu.
4. Simudziwa kulemera kwanu
Ofufuza a pa yunivesite ya Cornell atafufuza anthu 162 onenepa kwambiri, anapeza kuti amene ankadziyeza n’kudziwa kuti kulemera kwawo n’kothandiza kwambiri pochepetsa thupi ndiponso kuwongolera. M'mawa ndi nthawi yabwino kwambiri yoyeza. Mukawona zotsatira ndi maso anu, mumatha kuzilamulira ndikupitirira. Koma musapangitse misala yolemera.
5. Simumadya chakudya cham'mawa
Mwina ichi ndi chowonekera kwambiri, koma cholakwika chofala. Ofufuza a ku yunivesite ya Tel Aviv adapeza kuti iwo omwe amadya chakudya cham'mawa cha 600-calorie chomwe chinali ndi mapuloteni, chakudya ndi maswiti anali ndi njala yochepa komanso chilakolako chofuna kudya tsiku lonse poyerekeza ndi omwe amadya chakudya cham'mawa cha 300-calorie. Okonda chakudya cham'mawa alinso bwino kumamatira ku zopatsa mphamvu zomwezo m'miyoyo yawo yonse. Asayansi amakhulupirira kuti kukhutiritsa njala yanu yakuthupi pa chakudya cham'mawa kungakuthandizeni kuti musamamve ngati mukutayidwa. Langizo laling'ono: musamadye kwambiri usiku. Chifukwa chofala kwambiri chosakhala ndi njala m'mawa ndi chakudya chamadzulo. Yesetsani kukhala ndi chakudya chochepa cha chakudya chamadzulo kamodzi, ndipo mudzamvetsetsa kuti mukhoza kudya kadzutsa osati chifukwa "mukusowa", koma chifukwa "mukufuna".