Zakudya izi za thupi lochepa thupi komanso kugona bwino usiku

Zakudya izi za thupi lochepa thupi komanso kugona bwino usiku

Ngati munthu amatsatira zakudya kuti achepetse thupi koma osagona mokwanira, ndiye kuti khama lake silipita pachabe, chifukwa zotsatira za kafukufuku wambiri zasonyeza kuti kusowa tulo kungayambitse kulemera chifukwa ngati munthu watopa amakhala wovuta kwambiri. kupanga zosankha zoipa za zakudya, Malingana ndi zomwe zinafalitsidwa ndi British "The Mirror".

kugona kwabwino

Katswiri wodziwika bwino wa kadyedwe kabwino Dr. Michael Mosley, yemwe amapanga zakudya za 5: 2, adawulula kudzera patsamba lake la Fast 800 kuti pali zakudya zitatu zomwe zingathandize kugona bwino, zomwe zimawonjezera mwayi wosankha zakudya zoyenera. tsiku lotsatira.

Homoni ya ghrelin

Dr. Moseley anafotokoza kuti kusowa tulo kumayambitsa kutulutsa kwa hormone ghrelin, yomwe imatulutsidwa m'mimba, zomwe zikutanthauza kuti munthu amene sagona bwino amatha kulemera kwambiri, ponena kuti amakonzekera kusamba kotentha. munthuyo asanagone, ndipo amathera nthawi yochepa pa A screen [foni kapena kompyuta] ndipo chipinda chake kukhala mdima ndi njira imodzi yosangalalira ndi tulo tamtendere.

Ananenanso kuti, "Ngakhale kuti zikuwonekeratu kuti ubwino wa tulo umakhudza zomwe munthu amadya, zosiyana ndi zoona, monga momwe zakudya zabwino ndi zakudya zingakhudzire kugona ndi makhalidwe."

3 zakudya zosankha

Dr. Moseley ndiye anatchula zakudya zitatu zomwe zingakuthandizeni kugona bwino: "nsomba zamafuta, mtedza, mbewu, ndi ndiwo zamasamba."

"Nsomba zamafuta zimakhala ndi omega-3 fatty acids ndi vitamini D, zomwe zimapangitsa kuti serotonin ya neurotransmitter ichuluke, yomwe pambuyo pake imasinthidwa kukhala melatonin, mahomoni ogona," adatero Mosley.

Ndipo anawonjezera kuti, "Mtedza ndi mbewu zili ndi magnesium yambiri, yomwe nthawi zambiri imatchedwa [monga] 'mchere wa tulo', chifukwa imathandiza kuchepetsa adrenaline ndi kumasula ubongo."

Dr. Moseley anamaliza uphungu wake ponena kuti mndandanda wa masamba, omwe amathandiza kupanga melatonin mwachibadwa, amaphatikizapo broccoli, katsitsumzukwa ndi nkhaka, choncho muyenera kudya masamba ambiri muzakudya.

Zakudya za Mediterranean

Potchula kafukufuku wa 2019, Dr. Moseley adawulula kuti iwo omwe amatsatira zakudya za ku Mediterranean, ndipo iye ndi wokonda kwambiri zakudya za Mediterranean, amagona bwino.

Phunziroli, gulu limodzi linatsatira zakudya za Mediterranean pakati pa anthu omwe amatsatira zakudya zina. Zotsatira zake zidawonetsa kuti gulu lazakudya za ku Mediterranean lidagona bwino kawiri kuposa onse omwe adatenga nawo gawo.

"Zosintha zazing'ono zimapangitsa kusiyana."

M'nkhani ina yaposachedwa pa Fast 800, Dr. Moseley adawonetsa zakudya zina zingapo zomwe zingakhale zopindulitsa kwa iwo omwe akufuna kuchepetsa thupi, akulongosola kuti makiyi a zakudya ndi kusintha kosavuta komwe kungapangitse "kusintha." Zoonadi. , mwachitsanzo, monga kusintha zakudya zanu za mbatata ndi masamba osakhuthala monga broccoli, sipinachi, kolifulawa, ndi nkhaka.

Moseley adalimbikitsanso kudya zomanga thupi zowonda monga nsomba, Turkey ndi chifuwa cha nkhuku.

Maulosi a horoscope a Maguy Farah a chaka cha 2023