Nthochi zimathandizira bwanji kugona?

Nthochi zili ndi zakudya zofunika kwambiri zomwe zimathandiza kulimbikitsa kugona, monga kafukufuku amatsimikizira kuti zakudya zomwe zili mu nthochi zimakhala ndi thanzi labwino komanso losangalala.

Magnesium: Magnesium imathandizira kuti thupi likhale lozungulira, lomwe limatanthawuza mawotchi am'kati mwa thupi omwe amachititsa kuti munthu azigona mokwanira komanso azidzuka. Cortisol imadziwikanso kuti mahomoni opsinjika maganizo pamene melatonin ndi timadzi timene timapangidwa panthawi ya kugona ndipo ikhoza kukuthandizani kuti mukhale ndi chizolowezi chogona bwino.

chakudyaUmboni ukusonyeza kuti zakudya zokhala ndi ma carb ambiri zimatha kuwonjezera mwayi wa tryptophan kulowa mu ubongo kuti usanduke serotonin ndi melatonin. Mukhozanso kuchepetsa utali wa nthawi musanagone.

Potaziyamu:  Kuchepa kwa potaziyamu kumasokoneza kugona mwa anthu omwe ali ndi kuthamanga kwa magazi. Zingathenso kukonza kugona bwino mwa kuchepetsa kukokana kwa minofu usiku.