Ukulala ulambile ngelixa usitya ukutya: Ngaba ngumqobo ekunciphiseni umzimba?

Obona bunzima bukhulu ekuhlangabezene nabo ngelixa usenza ukutya kukuziva ulambile ngaphambi kokuba ulale ebusuku. Ngoko, oku kuchaphazela njani inkqubo yokulahlekelwa kwesisindo? Uninzi lweengcali zokutya zigxininisa ukuba ukutya okunempilo kufuneka kuxhaswe kukutya okuqhelekileyo kunye nokulungelelaniswa. Nangona kunjalo, ezinye iinkqubo zokutya zincoma ukunciphisa ukuthathwa kwekhalori, ngakumbi ngeeyure zangokuhlwa. Oku kubangela ukuba abantu abaninzi balale bengatyanga. Ke, ngaba ukulala ulambile ngelixa usitya kusinceda ukuba sinciphise umzimba?

Ukulala Ulambile Ngexa Ukutya

• Umzimba wethu uhlala utshisa iikhalori zamandla. Nangona silele, imetabolism yethu iyaqhubeka isebenza. Nangona kunjalo, ngaba ukulala ulambile ngelixa usitya ukutya kuthoba i-metabolism? Uphando lubonisa ukuba ukuzila ixesha elide kunciphisa imetabolism. Oku kunokuchaphazela kakubi inkqubo yokulahlekelwa kwesisindo.
• Indlala ikwachaphazela umgangatho wokulala. Ukulala ulambile ngelixa ekutyeni kunokubangela amanqanaba e-cortisol, eyaziwa ngokuba yihomoni yoxinzelelo, ukuba ande emzimbeni. Oku kunokuphazamisa indlela yakho yokulala kwaye kukwenze ufune ukutya ngakumbi ngosuku olulandelayo.
• Ngoko ke, ngaba iisnacks zasebusuku zingasisisombululo? Iingcali zithi ukutya ebusuku kuya kuvula inkqubo yokugaya ngaphambi kokulala kunye nokunciphisa umgangatho wokulala. Nangona kunjalo, ukuba ulambile kakhulu, i-calorie ephantsi kunye ne-snack elula ingakhethwa.

Ngenxa yoko, ukulala ulambile ngelixa ukutya kunemingcipheko ethile. Nangona kunjalo, inkqubo yemetabolism yomntu ngamnye yahlukile kwaye eyona ndlela ilungileyo kukumisela ukutya okunesondlo kunye nendlela yokuphila esekelwe kwiimfuno zomntu. Ukutya okunempilo kufuneka kuxhaswe ngokutya okwaneleyo kunye nokulinganisela.

Kukuphi Ukutya Okunciphisa Imvakalelo Yokulamba?

Ukutya okunceda ukunciphisa iimvakalelo zendlala zihlala zineprotheyini ephezulu, i-fiber, okanye amafutha anempilo. Nantsi eminye imizekelo:

• Ukutya okuneprotheyini: iqanda, inkukhu, HindiUkutya okutyebileyo kwiprotheyini, okufana nentlanzi, iimbotyi zesoya, iilentile, iyogathi kunye nehazelnuts, kunciphisa imvakalelo yokulamba kwaye zinike imvakalelo yokuhlutha ixesha elide.^.
• Ukutya kwefayibha ephezulu: Ukutya okutyebileyo kwifiber kubalulekile kwimpilo yokwetyisa kwaye kukwanciphisa nemvakalelo yokulamba.
• Amafutha asempilweni: I-oyile ye-olivu, avokado Amafutha asempilweni afana namandongomane namandongomane anceda ekunciphiseni indlala kwaye alungile nakwimpilo yentliziyo.
• Iziqholo kunye nemifuno: Ipepile eshushu, isardard, isinamon Iziqholo ezifana ne-turmeric zongeza incasa ekutyeni kwaye zinike imvakalelo yokuhlutha.
• Amanzi kunye nokutya okunejusi: Ukusela amanzi aneleyo kunye nokutya ukutya okunejusi kuyayinciphisa imvakalelo yokulamba.

Ngenxa yoko;

Ukulala ulambile ngelixa usitya yenye yezona ngxaki zinkulu esijongene nazo kuhambo lwethu lokuncipha kobunzima. Kodwa khumbula, indlela yokuphila esempilweni ayithethi nje ngokubala iikhalori; Ukufumana izondlo ezifunwa ngumzimba wethu kunye nokulala kamnandi ebusuku nako kubaluleke kakhulu. Ukutya okunokulinganisela kunye neepatheni zokulala kusivumela ukuba sifezekise iinjongo zethu zokunciphisa umzimba ngelixa sikhusela impilo yethu yonke. Ke ngoko, ukukhetha amashwamshwam asebusuku ngobulumko kunye nokuqinisekisa ukutya okwaneleyo emini kunokuthintela ukulala ulambile ngelixa usitya kwaye kusisondeze inyathelo elinye kubunzima bethu obufanelekileyo. Ngapha koko, umzimba nengqondo esempilweni zizitshixo zokutya okunesondlo kunye nobomi obonwabisayo.