Na u kile ua utloa lentsoe "food coma"? A na u ne u tseba hore ho hlobaela ka mor'a ho ja e ka ba pontšo ea ho kula?
Ha e le hantle, hase kamehla e leng letšoao la lefu leha e le lefe. Empa e amana ka kotloloho le bongata le boleng ba lijo tse jeoang. E boetse e bitsoa postprandial sleepiness.
Ha e le hantle, hase kamehla e leng letšoao la boloetse empa e amana ka ho toba le bongata le boleng ba lijo tse jeoang. E boetse e bitsoa postprandial ho otsela.
Ho na le lintlha tse 'maloa tse ka tlatsetsang takatsong ea ho robala ka mor'a ho ja, litsebi li paka:
Ho ja lijo tse nang le lik'habohaedreite kapa mafura a mangata;
Ho ja lik'hilojule tse ngata;
Nako ea lijo;
Limatlafatsi tse khethehileng tse kang tryptophan, melatonin le phytonutrients tse ling.
Ke hobane'ng ha tryptophan e le kotsi?
Tryptophan ke amino acid e ka bakang ho otsela ha bobebe kamora ho ja. 'Mele o fetola tryptophan ho serotonin ebe melatonin, e ka bakang mokhathala o matla.
Lijo tse nang le tryptophan e ngata li akarelletsa khoho, mahe a masoeu, tlhapi, lebese, peō ea soneblomo, matokomane, peō ea mokopu, lipeo tsa sesame, linaoa tsa soya le nama ea turkey.
Melatonin ke hormone ea boroko. E hlahisoa ka mafolofolo ha 'mele o phomotse le lefifing. Sena se etsa hore boko bo otsele.
Lijo tse nang le melatonin e ngata ke harese, poone, koro, blueberries, likomkomere, mahe, li-mushroom, oatmeal, pistachios, raese, salmon, fragole le cherries.
Li-carbohydrate
Lipatlisiso li bontša hore lijo tse nang le lik'habohaedreite tse ngata le tsona li ka baka boroko. Haholo-holo, lijo tse nang le index e phahameng ea glycemic - tekanyo ea hore na lik'habohaedreite tse itseng li phahamisa tsoekere e maling - li ka etsa hore u shebelle bethe ka mor'a lijo tsa mots'eare. Lijo tse nang le index e phahameng ea glycemic li kenyelletsa lintho tse halikiloeng (bohobe bo bosoeu kapa ba koro), lijo-thollo (li-cornflakes le oatmeal), tsoekere, mahapu, litapole le raese e tšoeu.
Mafura
Mafura a mafura le mafura a trans a ka eketsa mokhathala ka mor'a lijo. Ho qoba sena, ho lekane ho fokotsa tšebeliso ea lijo tse nang le mafura a mangata a sa pheleng hantle, 'me sena se kenyelletsa thepa e halikiloeng, nama ea khomo, botoro, chisi, likhoho, ice cream, konyana, nama ea kolobe, oli ea palema, lihlahisoa tsa lebese tse nang le mafura a felletseng le lijo tse halikiloeng. .
Ke hobane'ng le joang ho mamela 'mele ea rona?
Hangata ho otsela ha thapama ho amahanngoa le ho bokellana butle-butle ha adenosine bokong. E fihla sehlohlolong pele ho nako ea ho robala, ka maemo a holimo thapama ha a bapisoa le lihora tsa hoseng. Ha motho a tsohile nako e telele, adenosine e bokellana haholoanyane, e leng ho eketsang takatso ea ho robala. Moribo oa circadian o sebetsa joalo ka oache. E laola linako tsa mosebetsi le ho robala.
Lisosa tse ling tse ka bakang boroko kamora ho ja:
- lefu la tsoekere,
- hypoglycemia,
- phokolo ea mali,
- mathata a qoqotho ea qoqotho,
- khatello e tlase ea mali
– ho felloa ke metsi ha bobebe
- Joang ho imolla boroko ka mor'a ho ja?
U ka 'na ua sitoa ho hlōla boroko ba hao ka ho feletseng, empa bonyane leka tse latelang:
- Ja lijo tse leka-lekaneng;
- Robala haholo bosiu;
- Lula ho feta motšehare;
– Etsa boitlhakiso.
