Biorhythms ndi bioclock kwa munthu aliyense ali ndi malo ake payekha, ambiri mwakachetechete chakudya XNUMX koloko madzulo, kuchita ntchito zawo, kukagona ali ndi maganizo abwino ndi kudya kadzutsa m'mawa mosangalala. Koma anthu ena, ndi chiŵerengero chawo chochuluka, amathera madzulo onse “ali panja” m’firiji kapena kabati yotsegula ndi zinthu, ndipo m’maŵa satha ngakhale kuyang’ana chakudya.
Zifukwa za usiku DOGOR
Ndipotu, izi sizochita chiwerewere komanso osati kusowa mphamvu kapena ulesi, izi ndi momwe kusagwira ntchito mu dongosolo la mahomoni kumadziwonetsera. Nthawi zambiri, madzulo ndi usiku, kuchuluka kwa mahomoni ogona kumakwera m'thupi la munthu (melatonin) ndi satiety hormone (leptin), ndipo kwa okonda chakudya chausiku, mlingo wawo umakonda kutsika.
Chachiŵiri chomwe chimayambitsa zilakolako za usiku ndi kupsinjika maganizo, makamaka kupsinjika maganizo kosalekeza komwe kumabwera chifukwa cha kutopa kosalekeza kuntchito ndi mantha oyendetsa galimoto.
Njira Zothana ndi Chizoloŵezi Chakudya Usiku
Kupsyinjika sikuchoka palokha, kumafunika kuthandizidwa ndi maulendo aatali, kusintha zochitika zosiyanasiyana, masewera olimbitsa thupi ndi antidepressants omwe dokotala ayenera kusankha. M'nkhani yathu, "Momwe Mungapewere Kupsinjika Maganizo," tabweretsa kale mutu wa kuthetsa nkhawa popanda kumanga.
Momwe mungachepetse zilakolako za chakudya usiku
Vuto la mahomoni likhoza kuchepetsedwa ndi zakudya zapadera, zomwe zinapangidwa ndi katswiri wa zamaganizo wa ku America Albert Stankard. Kwenikweni, Dr. Stankard sanabwere ndi chirichonse chatsopano kuti achepetse chilakolako cha chakudya madzulo, thupi liyenera kupeza zokwanira masana.
- Zakudya zapawiri komanso zagawo. Muyenera kudya pang'onopang'ono maola angapo, malingana ndi moyo wa tsiku ndi tsiku, ndiye kuti, pambuyo pa maola 2-3.
- Chakudya cham'mawa ndiye chakudya chambiri komanso chopatsa mphamvu kwambiri. Zosiyanasiyana zamapuloteni ndizokondedwa kwambiri; kanyumba tchizi, zipatso zouma, mazira kapena nkhuku, tchizi, mtedza ndi nthochi - mukhoza kusankha njira iliyonse.
- Pamene madzulo akuyandikira, gawolo limakhala lochepa. Choyenera, chakudya chamasana chiyenera kukhala ndi supu ndi saladi, chakudya chamadzulo - nsomba, ndi kulola galasi la kefir kapena kumwa yogati kulowa m'thupi.
- Chakudya chamadzulo maola atatu asanagone. Ngati mumazolowera kugona pakati pausiku, ndizovuta kwambiri kutsatira malangizo oti mudye chakudya chamadzulo pasanathe XNUMX pm. Choncho, muyenera kudya pamene kuli koyenera kwa inu, ndiyeno madzi ofunda okha.
- Ban zoperekedwa pa theka anamaliza mankhwala, maswiti, ufa ufa, chakudya zamzitini ndi nyama kusuta, mphesa, mango, carbonated zakumwa ndi mowa. Kupatulapo kungapangidwe kokha kwa vinyo wofiira wouma.
Kuti mudzithandize nokha ndi "kunyenga" thupi, mukhoza kutsuka mano mutangotha kudya, fungo ndi kumverera kwatsopano m'kamwa mwanu sizidzafuna kutseka ndi chakudya. Ndipo malingaliro abwino ndi kusinkhasinkha pagalasi zomwe mumakonda zidzakuthandizani pakulimbana kovuta ndi chizolowezi chodyera usiku. Zabwino zonse!