Uke wezwa igama elithi "food coma"? Ubuwazi ukuthi ukuzwa ukozela ngemva kokudla kungase kube uphawu lokugula?
Eqinisweni, akulona njalo uphawu lwanoma yisiphi isifo. Kodwa ihlobene ngokuqondile nenani kanye nekhwalithi yokudla okudliwe. Kuphinde kubizwe ngokuthi yi-postprandial sleepiness.
Eqinisweni, akulona uphawu lokugula ngaso sonke isikhathi kodwa kuhlotshaniswa ngokuqondile nenani nekhwalithi yokudla okudliwayo. Kubizwa nangokuthi ukozela kwe-postprandial.
Kunezici eziningana ezingabangela isifiso sokulala ngemva kokudla, ochwepheshe bafakazela:
Ukudla ukudla okunama-carbohydrate amaningi noma amafutha;
Ukudla ama-calories amaningi;
Isikhathi sokudla;
Izakhi ezithile ezifana ne-tryptophan, i-melatonin namanye ama-phytonutrients.
Kungani i-tryptophan iyingozi?
I-Tryptophan iyi-amino acid engabangela ukozela okuncane ngemva kokudla. Umzimba uguqula i-tryptophan ibe i-serotonin bese iba yi-melatonin, engabangela ukukhathala okukhulu.
Ukudla okune-tryptophan eningi kuhlanganisa inkukhu, amaqanda amhlophe, inhlanzi, ubisi, imbewu kabhekilanga, amakinati, imbewu yethanga, imbewu yesesame, ubhontshisi wesoya, nenyama ye-turkey.
I-Melatonin iyi-hormone yokulala. Ikhiqizwa ngenkuthalo lapho umzimba uphumule futhi kumnyama. Lokhu kudala ukuthi ubuchopho bozele.
Ukudla okune-melatonin ephezulu ibhali, ummbila, ukolweni, amajikijolo aluhlaza, ukhukhamba, amaqanda, amakhowe, i-oatmeal, i-pistachios, ilayisi, i-salmon, ama-strawberry nama-cherry.
carbohydrate
Ucwaningo luveza ukuthi ukudla okune-carbohydrate eningi nakho kungadala ubuthongo. Ikakhulukazi, ukudla okunenkomba ephezulu ye-glycemic - isilinganiso sokuthi ama-carbohydrate athile aphakamisa kangakanani ushukela wakho wegazi - maningi amathuba okuba ubuke ngokulangazela esofeni ngemva kwesidlo sasemini. Ukudla okunenkomba ephezulu ye-glycemic kufaka phakathi izinto ezibhakiwe (isinkwa esimhlophe noma sikakolweni), okusanhlamvu (ama-cornflakes ne-oatmeal), ushukela, ikhabe, amazambane, nelayisi elimhlophe.
Amafutha
Amafutha agcwele kanye namafutha aguquguqukayo angakhuphula ukukhathala ngemva kokudla. Ukuze ugweme lokhu, kwanele ukunciphisa ukusetshenziswa kokudla okunamafutha angenampilo, futhi lokhu kuhlanganisa izimpahla ezibhakiwe, inyama yenkomo, ibhotela, ushizi, inkukhu, u-ayisikhilimu, iwundlu, ingulube, amafutha esundu, imikhiqizo yobisi egcwele amafutha kanye nokudla okuthosiwe. .
Kungani futhi kanjani ukulalela umzimba wethu?
Ukulala kwantambama ngokuvamile kuhlotshaniswa nokunqwabelana kancane kancane kwe-adenosine ebuchosheni. Iphakama ngaphambi nje kokulala, ngamaleveli aphezulu ntambama uma kuqhathaniswa namahora asekuseni. Uma umuntu ephapheme isikhathi eside, i-adenosine iqoqana, okwandisa isifiso sokulala. Isigqi se-circadian sisebenza njengewashi. Ilawula izikhathi zokusebenza nokulala.
Ezinye izimbangela zokulala ngemva kokudla:
- isifo sikashukela,
- i-hypoglycemia,
- anemia,
- izinkinga nge-thyroid gland,
– umfutho wegazi ophansi
– ukuphelelwa amanzi emzimbeni okuncane
- Ungasusa kanjani ubuthongo ngemuva kokudla?
Ungase ungakwazi ukukunqoba ngokuphelele ukulala kwakho, kodwa okungenani zama lokhu okulandelayo:
- Yidla ukudla okulinganiselayo;
- Lala kakhulu ebusuku;
- Hlala kakhulu emini;
– Yenza izivivinyo.
