Ukutya ngaphambi kokulala kunye nokutyeba

Ukutya ngaphambi kokulala kunye nokutyeba

Ukutya ngaphambi kokulala kuyisihloko esiphikisanayo, njengoko imbono eqhelekileyo kukuba kufuneka sigweme ukutya emva kwexesha, njengoko kunokubangela ubunzima. Lo mbono ubangelwa yingcinga yokuba umzimba awunalo ixesha lokugaya ukutya ngaphambi kokulala, oku kuthetha ukuba endaweni yokuyisebenzisa njengamandla igcinwe njengamafutha, i-Live Science yabika.

imetabolism yacotha

Xa ulele, i-metabolism yakho inokucothisa nge-10% ukuya kwi-15% ngaphantsi kweeyure zakho zokulala, utsho uGqr. Melissa Burst, isithethi seAcademy of Nutrition and Nutritional Sciences. Ukuze uncede umzimba ukwetyise ukutya, unokuyeka ukukutya kwiiyure ezimbini ukuya kwezintathu ngaphambi kokuba ulale, yaye uqinisekise ukuba kutyiwe ukutya okwaneleyo ebudeni bemini yaye umntu uziva ehluthi yaye anelisekile.”

ukwetyisa

Kodwa ngokutsho kukaSine Svanfeldt, ingcali yezokutya ebhalisiweyo, “Xa sisitya, imizimba yethu iyagaya ize ifunxe amandla nezakha-mzimba ekutyeni,” ngoko ke ukutya okuninzi ngaphambi kokulala kunokubangela isisu esibuhlungu kwanokuphazamisana nesigqi somzimba we-circadian; ichaphazela ubuthongo bethu. "

Ubuninzi kunye nohlobo

Konke kuxhomekeke kuhlobo kunye nobungakanani bokutya okudliwayo ngaphambi kokulala xa kuziwa ekufumaneni ubunzima, uSvanfeldt uthi, echaza ukuba umzimba "ufumana ubunzima obuninzi xa kudliwa iikhalori ezininzi kunokuba zitshiswe ixesha elithile. Kwanaxa ulele, ii<em>calories ziyatshiswa, eziguqulwa zibe ngamandla axhasa amalungu omzimba, imisebenzi kunye nezicubu, nangona ngokuqinisekileyo umzimba utshisa ii<em>calories rhoqo xa sithe qwa yaye sisebenza.”

U-Svanfeldt uthi: "Akukhona nje malunga nokuba utya nini, kodwa kungakanani kwaye luhlobo luni lokutya," utshilo uSvanfeldt. “

Wongezelela ukuba ubunzima bokutya ngaphambi kokulala bubangelwa ukuba abanye abantu badla i-snack-dense-dense, i-snacks ephantsi kwezondlo ebusuku, oko kunokukhokelela ekwandiseni amandla kunye nokukhuluphala, ngokutsho kophando olupapashwe kwi-Nutrition Reviews. Olunye uhlolisiso lubonisa ukuba ukutya emva kwexesha rhoqo kunokukhokelela kuxinzelelo lwegazi oluphezulu, i<em>cholesterol, nokutyeba. Kodwa indalo yemizimba yahlukile omnye komnye kwaye nganye isebenza ngeendlela ezahlukeneyo.

Iicarbohydrate kunye neeswekile

Iziphumo zophando, ezipapashwe kwijenali ye-Obesity, zibonisa ukuba abo batya isidlo esikhulu xa sele kusondele ixesha lokulala bathanda ukungasidli isidlo sakusasa kuba besahluthi, kwaye kusenokwenzeka ukuba batyebe kakhulu. NgokukaBurst, "Ukutya ukutya okune-carbohydrate etyebileyo ngexesha lokulala kunokubangela ukuba umzimba uwugcine njengamafutha kunokuba ube namafutha angoko nangoko," kuba i-insulin i-spikes, ebonisa umzimba ukuba ugcine amanqatha kwiindawo zokugcina amandla. U-Burst uchaza ukuba eyona nto imbi kakhulu yokutya ngaphambi kokuba ulale nakuphi na ukutya okuneswekile eninzi okanye amafutha, okunempembelelo efanayo kumanqanaba e-insulin.

iinketho ezifanelekileyo

I-Burst iphawula ukuba akukho miphumo emibi xa nje umntu edla i-snack ngobungakanani obufanelekileyo ngaphambi kokulala, egxininisa ukuba "ukutya isidlo esikhulu esisondele kakhulu kwixesha lokulala kunokubangela ubunzima bokulala."

"Ukuba utya ngaphambi kokulala, khetha i-snack encinci ngokuhlwa equlethe i-fiber kunye neprotheni efana ne-apula kunye ne-1-2 yepunipopu yebhotela ye-peanut," u-Burst wongezelela. Ifayibha inceda ukucothisa ukunyuka kweglucose emva kokutya, kwaye iprotheyini inceda ekulungiseni izihlunu kunye nokuchacha.

umgangatho wokulala

Emva kokulala, akusiyo ingcamango efanelekileyo yokutya nakuphi na ukutya kuba isigqi sakho se-circadian siya kuba, ngokwenene, sivale inkqubo yakho yokugaya ebusuku," kusho i-neuroscientist, isazi sengqondo kunye nengcali yokulala uDkt. Lindsey Browning. Oku kuthetha ukuba ukutya xa umzimba wakho ucinga ukuba ufanele ulale akuloncedo kwaye kunokukhokelela kwimicimbi yokwetyisa kunye nobunzima bokulala. Umbono ka-Browning ubonakala uxhaswa bubungqina besayensi, kubandakanywa neziphumo zophando lwe-2020 olupapashwe kwi-International Journal of Environmental Research and Public Health.

Uphononongo lufumene ukuba ixesha lokutya linokuba nefuthe elibalulekileyo kwiipatheni zokulala. Uphando luhlolisise idatha yabathathi-nxaxheba kubafundi beekholeji kunye namaxesha okutya okuhlwa, abekwe kwiiyure ezintathu zokulala, kwaye yagqiba ukuba ukutya kamva "kuyinto enokuthi ibe yingozi yokuvuswa kwasebusuku kunye nomgangatho ophantsi wokulala."

"Isigqi se-circadian sichaphazela inkqubo yokugaya, ngokulawula ukuveliswa kwe-enzymes yokugaya, eyona nto ibalulekileyo," kusho uBrowning. Okuthetha ukuba umzimba awukakulungeli ukwetyisa ukutya ebusuku xa ucinga ukuba kufanele ukuba ulele.”

Uchaza ukuba “ukutya ebusuku kakhulu, okanye kwasebusuku, kunokubangela ukuphazamiseka kwisigqi esijikelezayo, njengoko umzimba uya kucinga ukuba ufanele uphaphe, yaye ngenxa yoko umntu unokuba nobunzima bokulala. Kwangaxeshanye, ukuba umntu ulala engatyanga, unokwenza iinzame zokulala kuba umzimba wakhe awuphumli kuba elambile. Ukuba umntu utya kakhulu emva kwexesha [emva kwexesha, kanye ngaphambi kokuba alale], usenokungagabi kakuhle ukutya yaye kube nzima ukulala kakuhle.”

I-oats kunye neemveliso zobisi

Nangona iingcali zingabonakali ukuba zingavumelani malunga nokuba ukutya ngaphambi kokulala kuyinto embi okanye into enhle, kufuneka kwaziwe ukuba kukho ukutya okuninzi okunokukunceda ulale kuba ziqulethe izinto ezikhuthaza ukulala, izondlo kunye ne-antioxidants, njengentlanzi enamafutha njengesalmon etyebileyo.Nge-Omega-3 kunye neVithamin D, izondlo ezibini ezilawula ihomoni eyonwabileyo ye-serotonin, ekwanoxanduva lomjikelo wokulala okunempilo. I-oats iqulethe i-amino acid tryptophan, enegalelo kwindlela ye-melatonin kwaye ikhuthaza ukulala kakuhle. Ukutya okuqulethe i-calcium kunye ne-magnesium, njengemveliso yobisi, kunokukhuthaza ukulala.

"Ukuba ne-snack encinci yokulala equka isitya esincinci se-oatmeal kuya kunika i-carbohydrates enzima, oku kuthetha ukuba amandla akhupha ngokukhawuleza ebusuku, kwaye iimveliso zobisi zine-tryptophan, ephakamisa ukuveliswa kwehomoni yokulala," kusho uBrowning.

isangweji ye-turkey

U-Browning wongeza ngelithi “enye ishwamshwam elifanelekileyo ngexesha lokulala yisandwich ye-turkey enesonka esimdaka, [inokuphucula umgangatho wobuthongo] kuba i-turkey nayo iphezulu kwi-tryptophan,” ecebisa ukuba kuthintelwe nakuphi na ukutya okunamafutha ngaphambi kokulala kuba kusenokwenzeka ukuba Kunzima ukwetyisa kwaye kukhokelela ekungatyani, yaye ukutya ukutya okuneswekile eninzi ngaphambi kokulala kuya kukhupha amandla amaninzi ngokukhawuleza, nto leyo eyenza umntu alumke ngakumbi kunokuba amncede aphumle.”