Ukudla ngaphambi kokulala nokukhuluphala

Ukudla ngaphambi kokulala nokukhuluphala

Ukudla ngaphambi kokulala kuyindaba eyimpikiswano, njengoba umbono ovamile uwukuthi kufanele sikugweme ukudla sekwephuzile, njengoba kungase kubangele ukuzuza kwesisindo. Lo mbono udalwa wukucabanga ukuthi umzimba awunaso isikhathi sokugaya ukudla ngaphambi kokulala, okungasho ukuthi esikhundleni sokukusebenzisa njengamandla kugcinwa njengamafutha, kubika iLive Science.

i-metabolism ephansi

Lapho ulele, umzimba wakho ungehlisa ngo-10% ukuya ku-15% ngaphansi kwamahora ovuka ngawo, kusho isazi sezokudla uDkt. Melissa Burst, umkhulumeli we-Academy of Nutrition and Nutritional Sciences. Ukuze usize umzimba ugaye ukudla, ungayeka ukukudla amahora amabili noma amathathu ngaphambi kokuba ulale, futhi uqiniseke ukuthi kudliwe ukudla okwanele phakathi nosuku nokuthi umuntu uzizwa esuthi futhi anelisekile.”

ukugaya

Kodwa ngokukaSine Svanfeldt, isazi sezokudla esibhalisiwe, “Lapho sidla, imizimba yethu iyagaya futhi imunce amandla nezakhamzimba ekudleni,” ngakho ukudla ukudla okuningi ngaphambi kokulala kungabangela ukucasuka kwesisu kanye nokuphazamisa isigqi sokujikeleza komzimba; okuthinta ukulala kwethu.”

Ubuningi kanye nohlobo

Konke kuxhomeke ohlotsheni kanye nenani lokudla okudliwa ngaphambi kokulala uma kuziwa ekuzuzeni isisindo, uSvanfeldt uthi, echaza ukuthi umzimba "uthola isisindo esiningi lapho kudliwa ama-calories amaningi kunokuba ashiswe isikhathi esithile. Ngisho nalapho ulele, ama-calories ayashiswa, aguqulwa abe amandla asekela izitho zomzimba, imisebenzi nezicubu, nakuba umzimba ushisa ama-calories kaningi lapho siphapheme futhi simatasa.”

“Akukhona nje kuphela ukuthi udla nini, kodwa kungakanani nokuthi hlobo luni lokudla,” kusho uSvanfeldt. “

Unezela ukuthi ukuzuza isisindo ngokudla ngaphambi kokulala kungase kube ngenxa yokuthi abanye abantu badla ukudla okulula okunamandla, okunomsoco ophansi ebusuku, okungaholela ekwandiseni amandla okudla nokukhuluphala, ngokusho kocwaningo olushicilelwe ku-Nutrition Reviews. Olunye ucwaningo lubonisa ukuthi ukudla sekwephuzile njalo kungaholela ekwenyukeni komfutho wegazi, i-cholesterol, nokukhuluphala. Kodwa imvelo yemizimba iyahluka komunye nomunye futhi ngayinye isebenza ngezindlela ezihlukile.

Ama-carbohydrate kanye noshukela

Imiphumela yocwaningo, eshicilelwe ephephabhukwini i-Obesity, ikhombisa ukuthi labo abadla ukudla okuningi sekusondele isikhathi sokulala bavamise ukungasidli isidlo sasekuseni ngoba besasutha, futhi kungenzeka ukuthi bakhuluphale. Ngokusho kukaBurst, "Ukudla ukudla okune-carbohydrate ecebile ngesikhathi sokulala kungase kubangele umzimba ukuthi ukugcine njengamafutha kunokuba kube njengophethiloli osheshayo," ngoba i-insulin iyakhuphuka, ibonise umzimba ukuthi ugcine amafutha ukuze ugcine amandla. U-Burst uchaza ukuthi into embi kakhulu okufanele uyidle sekwephuzile ngaphambi kokulala noma yikuphi ukudla okunoshukela noma amafutha amaningi, okunomthelela ofanayo emazingeni e-insulin.

izinketho ezifanele

U-Burst uphawula ukuthi ayikho imiphumela emibi inqobo nje uma umuntu edla ukudla okulula ngenani elifanele ngaphambi kokulala, egcizelela ukuthi "ukudla ukudla okukhudlwana eduze kakhulu nesikhathi sokulala kungase kubangele ubunzima bokulala."

"Uma udla ngaphambi kokulala, khetha isiphuzo esincane kusihlwa esiqukethe i-fiber namaprotheni afana ne-apula nezipuni ezingu-1-2 zebhotela lamantongomane," kusho u-Burst. I-fibre isiza ukubambezela ukukhuphuka kweglucose ngemuva kokudla, futhi amaprotheni asiza ekulungiseni izicubu nokululama. ”

izinga lokulala

Uma sekuyisikhathi sokulala, akuwona umqondo omuhle ukuthi udle noma yikuphi ukudla ngoba isigqi sakho se-circadian sizobe sivala isimiso sakho sokugaya ukudla ngobusuku obubodwa,” kusho isazi sezinzwa, isazi sokusebenza kwengqondo nobuthongo uDkt. Lindsey Browning. Lokhu kusho ukuthi ukudla lapho umzimba wakho ucabanga ukuthi kufanele ulale akusizi futhi kungaholela ezinkingeni zokugaya ukudla nobunzima bokulala.” Umbono ka-Browning ubonakala usekelwa ubufakazi besayensi, okuhlanganisa nemiphumela yocwaningo lwango-2020 olushicilelwe ku-International Journal of Environmental Research and Public Health.

Ucwaningo luthole ukuthi isikhathi sokudla singaba nomthelela omkhulu emaphethini okulala. Ucwaningo lwahlola idatha yabahlanganyeli evela kubafundi basekolishi kanye nezikhathi zokudla kwakusihlwa, ezibekwe phakathi kwamahora amathathu okulala, futhi zaphetha ngokuthi ukudla kamuva "kuyisici esiyingozi esingaba khona sokuvuka kwasebusuku kanye nekhwalithi yokulala ephansi."

"Isigqi se-circadian sithinta uhlelo lokugaya ukudla, ngokulawula ukukhiqizwa kwama-enzyme okugaya, okuwumsebenzi obalulekile," kusho u-Browning. Okusho ukuthi umzimba awukakulungeli ukugaya ukudla ebusuku uma ucabanga ukuthi kufanele ngabe ulele.”

Uyachaza ukuthi “ukudla sekwephuzile, noma ngisho nasebusuku, kungabangela ukuphazamiseka kwesigqi sokujikeleza, njengoba umzimba uzocabanga ukuthi kufanele uphapheme, ngakho-ke umuntu angaba nobunzima bokulala. Khonamanjalo, uma umuntu elala engadlile, angase enze umzamo wokulala ngoba umzimba wakhe usuke ungaphumuli ngoba ulambile. Uma umuntu edla kakhulu sekwephuzile [sekwephuzile, ngaphambi nje kokulala], angase akhungatheke futhi kube nzima nokulala kahle.”

Oats kanye nemikhiqizo yobisi

Nakuba ochwepheshe bebonakala bengavumelani ngokuthi ukudla ngaphambi kokulala kuyinto embi noma yinhle yini, kufanele kwaziwe ukuthi kuningi ukudla okungakusiza ulale ngoba kuqukethe izinto ezikhuthaza ukulala, imisoco nama-antioxidants. njengezinhlanzi ezinamafutha afana ne-salmon ecebile. Nge-Omega-3 kanye ne-Vitamin D, imisoco emibili elawula i-hormone yenjabulo i-serotonin, ephinde ibe nesibopho somjikelezo wokulala onempilo. I-Oats iqukethe i-amino acid tryptophan, enomthelela endleleni ye-melatonin futhi ikhuthaza ukulala okuhle. Ukudla okuqukethe i-calcium ne-magnesium, njengemikhiqizo yobisi, nakho kungakhuthaza ukulala.

"Ukuba nesidlo esincane sokulala esihlanganisa isitsha esincane se-oatmeal kuzohlinzeka ngama-carbohydrate ayinkimbinkimbi, okusho ukuthi amandla aphuma kancane ebusuku, futhi imikhiqizo yobisi iqukethe i-tryptophan, ethuthukisa ukukhiqizwa kwehomoni yokulala," kusho uBrowning.

isangweji se-turkey

U-Browning uyanezela ukuthi “okunye ukudla okulula okufanelekile ngaphambi kokulala isemishi le-turkey elinesinkwa esinsundu, [lingathuthukisa izinga lokulala] ngoba i-turkey nayo ine-tryptophan ephezulu,” etusa ukugwema noma yikuphi ukudla okunamafutha ngaphambi kokulala ngoba ngokunokwenzeka Akunzima ukugayeka futhi kubangela ukungagayeki kahle kokudla, futhi ukudla ukudla okunoshukela ocebile ngaphambi kokulala kuzokhipha amandla amaningi ngokushesha, okwenza umuntu aphaphame kunokuba amsize akhululeke.”