Wakambonzwa izwi rekuti "food coma"? Waiziva here kuti kunzwa hope mushure mekudya kunogona kuva chiratidzo chekurwara?
Kutaura zvazviri, haisi nguva dzose chiratidzo chechirwere chero chipi zvacho. Asi yakabatana zvakananga nehuwandu uye hutano hwezvokudya zvinodyiwa. Inonziwo postprandial sleepiness.
Kutaura zvazviri, haisi nguva dzose chiratidzo chechirwere asi chakabatana zvakananga nehuwandu uye hutano hwezvokudya zvinodyiwa. Inonziwo postprandial drowsiness.
Pane zvinhu zvakati wandei zvinogona kuita kuti uve nechido chekurara mushure mekudya, nyanzvi dzinoratidza:
Kudya zvokudya zvine makabhohaidhiretsi kana mafuta;
Kudya kwemacalorie akawanda;
Nguva yekudya;
Chaiyo chikafu chakadai se tryptophan, melatonin uye mamwe ma phytonutrients.
Nei tryptophan ine ngozi?
Tryptophan is amino acid inogona kukonzera kukotsira zvishoma mushure mekudya. Muviri unoshandura tryptophan kuita serotonin uyezve kuita melatonin, izvo zvinogona kukonzera kuneta kwakanyanya.
Chikafu chakakwira mutryptophan zvinosanganisira huku, mazai machena, hove, mukaka, mhodzi dzesunflower, nzungu, mhodzi dzenhanga, sesame, soya beans, uye nyama yeTurkey.
Melatonin ihomoni yekurara. Inogadzirwa zvakasimba kana muviri wakazorora uye murima. Izvi zvinoita kuti uropi huve nehope.
Zvokudya zvakakwirira mumelatonin ibhari, chibage, gorosi, blueberries, magaka, mazai, howa, oatmeal, pistachios, mupunga, salmon, sitirobheri, uye cherries.
Carbohydrate
Tsvagiridzo inoratidza kuti chikafu chine macarbohydrates chinogona kukonzera kurara. Kunyanya, zvikafu zvine yakakwira glycemic index - chiyero chekuti mamwe macarbohydrates anosimudza shuga yako yeropa - anowanzoita kuti iwe utarise uchishuvira pamubhedha mushure mekudya kwemasikati. Zvokudya zvine high glycemic index zvinosanganisira zvakabikwa (chichena kana chingwa chegorosi), zviyo (cornflakes uye oatmeal), shuga, manwiwa, mbatatisi, uye mupunga chena.
mafuta
Mafuta akazara uye trans mafuta anogona kuwedzera kuneta mushure mekudya. Kuti udzivise izvi, zvakakwana kudzikisa kudyiwa kwechikafu chakakwira mumafuta asina kunaka, uye izvi zvinosanganisira zvakabikwa, nyama yemombe, bota, chizi, huku, ice cream, gwayana, nyama yenguruve, mafuta emichindwe, zvigadzirwa zvemukaka zvakazara-mafuta uye zvakakangwa. .
Sei uye sei kuteerera muviri wedu?
Kurara kwemasikati kunowanzobatanidzwa nekuungana zvishoma nezvishoma kweadenosine muuropi. Inokwirisa nguva isati yakwana nguva yekurara, ine mwero wakakwira masikati zvichienzaniswa nemaawa emangwanani. Iyo nguva yakareba munhu akamuka, iyo adenosine inowedzera, iyo inowedzera chido chekurara. Iyo circadian rhythm inoshanda sewachi. Inodzora nguva dzebasa uye kurara.
Zvimwe zvinokonzera kurara mushure mekudya:
- chirwere cheshuga,
- hypoglycemia,
- anemia,
- matambudziko nethyroid gland,
- kuderera kweropa
– kupera mvura mumuviri zvinyoro
- Nzira yekubvisa sei kurara mushure mekudya?
Iwe unogona kusakwanisa kukunda zvachose kurara kwako, asi edza zvinotevera:
- Idya kudya kwakaringana;
- Kurara zvakanyanya usiku;
- Gara zvakanyanya masikati machena;
– Ita maekisesaizi.
