Kudya chakudya chopepuka ndikopindulitsa kapena kovulaza?!

Kudya chakudya chopepuka ndikopindulitsa kapena kovulaza?!

Kafukufuku wa 2021 wa International Nutrition Information Council adawonetsa kuti 60% ya akuluakulu ku United States amavomereza kuti amadya pambuyo pa 8 koloko masana. Ndemanga yasayansi, yomwe idachitika chaka chino ndikusindikizidwa mu nyuzipepala ya Nutrients, idapezanso kuti zokhwasula-khwasula zimawerengera 20% yazakudya zonse zomwe zimapatsa mphamvu anthu akuluakulu, malinga ndi tsamba la Eating Well.

Pali mapindu ndi zovuta zomwe zingakhalepo pakudya zokhwasula-khwasula usiku kwambiri, koma ndizothekanso kupewa zolakwika zina zomwe munthu angathe kukhala ndi zizoloŵezi zodyera bwino, motere:

Phindu la thanzi

Kusankha kwabwino kwa zokhwasula-khwasula mochedwa kungapindule ndi izi:

1. Kudyetsa thupi

Kudya chakudya cham'mawa usiku kungakhale mwayi wopatsa thupi lanu zakudya zofunika kwambiri zomwe mwina munaphonya masana. Sankhani zakudya zopatsa thanzi, zosakanizidwa pang'ono monga yogurt yachi Greek ndi zipatso, zofufumitsa zambewu zonse ndi hummus, kapena kagawo kakang'ono ka mtedza wosakanizidwa kuti muthetse njala ndikudyetsa thupi lanu ndi mavitamini ndi mchere.

Kudya zakudya zokhala ndi mapuloteni asanagone kungathandize kuti munthu apume ndi kuchira ngati ali ndi mphamvu zolimbitsa thupi. Katswiri wodziwa za zakudya, dzina lake Kelice Connick, anati: “Kudya zakudya zopatsa thanzi usiku kungathandize kuti thupi likhale ndi zakudya zomanga thupi, monga zomanga thupi, zomwe zimafunika kuti minofu ibwerere mwakale.

2. Mugone bwino

Kudya chakudya chopepuka komanso chokwanira bwino musanagone kungathandize kugona bwino mwa kupewa kudzutsidwa ndi njala usiku. Kafukufuku, monga nkhani ya 2018 mu ACSM's Journal of Health and Fitness , imasonyeza kuti kudya zakudya zopatsa thanzi musanagone ndi kugona bwino ngati munthu ali ndi njala usiku. Sankhani zokhwasula-khwasula zomwe zili ndi zakudya zokhala ndi tryptophan monga mtedza kapena njere, zomwe zingathandize thupi kupanga ma neurotransmitters owongolera kugona monga serotonin ndi melatonin. "Zakudya zomwe zili ndi magnesium kapena melatonin zimatha kukuthandizani kuti mupume bwino usiku," akuwonjezera Dr. Konick.

3. Kuwongolera shuga m'magazi

Malinga ndi kuwunika kwasayansi komwe kudasindikizidwa mu American Journal of Clinical Nutrition mu 2022, kudya zokhwasula-khwasula usiku zomwe zimaphatikizapo zakudya zokhala ndi mapuloteni kungathandize kuti shuga wa magazi akhazikike usiku wonse. Zokhwasula-khwasula zomwe zimaphatikiza mapuloteni, mafuta athanzi, ndi ma carbohydrate ovuta, monga maapuloauce okhala ndi batala wa nati kapena tositi yagrain ndi avocado.

zotheka zoipa

Kumbali inayi, mndandanda wa zoyipa zomwe zimachitika chifukwa chakudya usiku kwambiri ukuphatikiza:

1. Mavuto am'mimba

Malinga ndi nkhani ya 2020 yomwe idasindikizidwa mu International Journal of Environmental Research and Public Health, kudya zakudya zopatsa thanzi usiku kwambiri kumatha kubweretsa kusamva bwino kwa m'mimba mukagona, monga kusagawika m'mimba, kutentha mtima, komanso acid reflux. Choncho, pewani zakudya zamafuta kapena zokometsera ndipo sankhani zokhwasula-khwasula zosavuta kuzigaya, monga mbale yaing’ono ya oatmeal kapena nthochi yokhala ndi batala wa amondi.

2. Kusagona tulo

Dr. Konick ananena kuti: “Kudya zakudya zimene zimafunika khama kwambiri kuti zigayidwe, monga zamafuta ambiri kapena zamafuta ambiri kapena zotsekemera, zimachititsa kuti [munthuyo] azidzuka pafupipafupi usiku wonse.

3. Kulemera kwa thupi

Kudya chakudya chamadzulo usiku nthawi zambiri kumachitika chifukwa chonyong'onyeka kapena mwachizoloŵezi, zomwe zikutanthauza kuti munthuyo akudya zopatsa mphamvu zambiri, zomwe zimapangitsa kuti anenepe mosakonzekera.

“Kudya mochedwa kungachititse kuti munthu anenepe kwambiri, makamaka akamadya akuonera TV kapena kuchita zinthu zina zimene munthu sadziwa zimene akudya, chifukwa n’zosavuta kudya zakudya zambiri kuposa zimene akanadya,” Dr. .Connick akuchenjeza.

Maulosi a horoscope a Maguy Farah a chaka cha 2023