Ngaba ukhe weva igama elithi "ikoma yokutya"? Ngaba ubusazi ukuba ukozela emva kokutya kunokuba luphawu lokugula?
Enyanisweni, akusoloko kuyimpawu yaso nasiphi na isifo. Kodwa inxulumene ngokuthe ngqo nobuninzi kunye nomgangatho wokutya okudliwayo. Ikwabizwa ngokuba yi-postprandial sleepiness.
Enyanisweni, ayisoloko iluphawu lwesigulo kodwa inxulumene ngokuthe ngqo nobungakanani kunye nomgangatho wokutya okusetyenzisiweyo. Ikwabizwa ngokuba kukozela kwe-postprandial.
Kukho izinto ezininzi ezinokuthi zibe negalelo kumnqweno wokulala emva kokutya, iingcali zibonakalisa:
Ukutya ukutya okuninzi okunekhabhohayidrethi okanye amafutha;
Ukutya iikhalori ezininzi;
Ixesha lokutya;
Izondlo ezithile ezifana ne-tryptophan, i-melatonin kunye nezinye i-phytonutrients.
Kutheni i-tryptophan iyingozi?
I-Tryptophan yi-amino acid enokubangela ukozela kancinci emva kokutya. Umzimba uguqula i-tryptophan ibe yi-serotonin emva koko ibe yi-melatonin, enokubangela ukudinwa kakhulu.
Ukutya okuphezulu kwi-tryptophan kubandakanya inkukhu, amaqanda amhlophe, intlanzi, ubisi, imbewu kajongilanga, amandongomane, imbewu yethanga, imbewu yesesame, iimbotyi zesoya kunye nenyama yeturkey.
IMelatonin yihomoni yokulala. Iveliswa ngokusebenzayo xa umzimba uphumle kwaye usebumnyameni. Oku kubangela ukuba ingqondo yozele.
Ukutya okuphezulu kwi-melatonin yirhasi, umbona, ingqolowa, amaqunube, iikomkomere, amaqanda, amakhowa, i-oatmeal, i-pistachios, irayisi, isalmon, amaqunube kunye nama-cherries.
I-carbohydrate
Uphando lubonisa ukuba ukutya okunecarbohydrate eninzi nako kunokubangela ukozela. Ngokukodwa, ukutya okunesalathisi esiphezulu se-glycemic - umlinganiselo wokuba i-carbohydrates ethile iphakamisa iswekile yegazi - kunokwenzeka ukuba ukhangele ngokukhawuleza kwi-sofa emva kwesidlo sasemini. Ukutya okunomlinganiselo ophezulu we-glycemic index kubandakanya iimpahla ezibhakiweyo (ezimhlophe okanye isonka sengqolowa), iinkozo (i-cornflakes kunye ne-oatmeal), iswekile, i-watermelon, iitapile kunye nelayisi emhlophe.
Amafutha
Amafutha ahluthayo kunye ne-trans fat anokunyusa ukukhathala emva kokutya. Ukunqanda oku, kwanele ukunciphisa ukusetyenziswa kokutya okuphezulu kumafutha angenampilo, kwaye oku kubandakanya iimpahla ezibhakiweyo, inyama yenkomo, ibhotolo, itshizi, inkukhu, i-ayisikrimu, imvana, ihagu, ioli yesundu, iimveliso zobisi ezinamafutha apheleleyo kunye nokutya okuthosiweyo. .
Kutheni kunye nendlela yokuphulaphula umzimba wethu?
Ukulala kwasemva kwemini kudla ngokunxulunyaniswa nokuqokelelana ngokuthe ngcembe kwe-adenosine engqondweni. Ifikelela incopho ngaphambi nje kokulala, namanqanaba aphezulu emva kwemini xa kuthelekiswa neeyure zasekuseni. Ixesha elide umntu evukile, ngakumbi i-adenosine iqokelela, eyandisa umnqweno wokulala. Isingqisho se-circadian sisebenza njengewotshi. Ilawula amaxesha omsebenzi kunye nokulala.
Ezinye izinto ezinokubangela ukozela emva kokutya:
- isifo seswekile,
- i-hypoglycemia,
- anemia,
- iingxaki kwi-thyroid gland,
– uxinzelelo lwegazi oluphantsi
– ukuphelelwa ngamanzi emzimbeni kancinci
– Indlela yokuphelisa ukozela emva kokutya?
Usenokungakwazi ukoyisa ngokupheleleyo ukozela kwakho, kodwa ubuncinane zama oku kulandelayo:
– Yitya ukutya okunesondlo;
- Lala ngakumbi ebusuku;
-Hlala ngakumbi emini;
– Yenza imithambo.
