Sithanda ukudla ukudla okunjengoshokoledi, uphudingi no-ayisikhilimu. Ngokungangabazeki, lokhu kudla kunomphumela omuhle emoyeni futhi kusinika injabulo esheshayo. Kodwa-ke, lokhu kudla okunokuqukethwe okuphezulu kwama-carbohydrate kungaba ukudla okubangela ukulala.
Ukuqwasha Kuyisifo esivamile esithinta izimpilo zabantu abaningi. Ukuqwasha kuyimbangela yezifo eziningi. Ukuze siqonde imbangela yokuqwasha, kudingeka sihlolisise indlela yethu yokuphila.
Umuntu udinga okungenani amahora angu-8 okulala ukuze aphile impilo elinganiselayo. Ngaphansi kwamahora angu-8 noma ngaphezulu kungabangela usuku olubi.
Esikudlayo kuthinta ngokuqondile indlela yethu yokulala. caffeine Kungenye yezinto ezibangela ukuqwasha. Ukuze ungabi yisisulu sokuqwasha, kudingekile ukuba ugweme ukudla okubangela ukulala. Manje ake sibheke ukudla okuyenga ubuthongo.
Kuyini ukudla okuvimbela ukulala?
Ukudla okune-caffeine eningi
Ukusetshenziswa kwe-caffeine sekuyingxenye yokudla kwethu kwansuku zonke. Itiye, ikhofi, ushokoledi neziphuzo ezinikeza amandla zinamazinga aphezulu e-caffeine. Ukusetshenziswa ngokweqile kwe-caffeine kubangela ukuqwasha.
utshwala
Utshwala bubangela ukuphelelwa amanzi emzimbeni, okuholela ekuphazamisekeni kwamazinga e-serotonin okuholela ekuqwashani.
ukudla okuphezulu kwamaprotheni
Ukudla okunamaprotheni, ikakhulukazi inyama ebomvu, kunzima ukukugaya. Kungabangela ukuqwasha ngokuvimbela ukukhiqizwa kwe-serotonin, ekugcina uphapheme ubusuku bonke.
ukudla okukhiqiza igesi
Ukudla okukhiqiza igesi kubangela ukungakhululeki kumuntu. Uphizi, ubhontshisi nobhontshisi ukuze ulale kahle broccoli Gwema ukudla okudala igesi.
ukudla okunoshukela ophezulu
Ushukela unikeza amandla. Ngakho-ke, kuholela ekungalinganini kwamaphethini okulala. Ukudla okunoshukela okufana nekhekhe, ushokoledi kanye nophudingi yikona okuyimbangela enkulu yokuqwasha, ikakhulukazi uma kudliwe ebusuku.
Imikhiqizo yobisi
Ukudla okuqukethe ubisi olunamafutha, i-curd, ushizi nebhotela kunzima ukukugaya. Kushiya umuzwa wobunzima obubangela isilungulela. Ngakho-ke, kubangela ukuqwasha.
ukudla okusheshayo
Ukudla okunjalo ngokungangabazeki kunamandla okubangela ukuqwasha. Inamafutha amaningi kodwa futhi inezinongo.
ugwayi
Ukubhema kuvuselela isimo sengqondo futhi kusiza ekunikezeni impumuzo esheshayo. Kodwa akuyona nje ingozi empilweni, kodwa futhi iholela ekuqwaleni.
Amanzi okuphuza
Ukuphuza amanzi anele kuyasiza. Kodwa-ke, ebusuku, ukuphuza amanzi emva kwesikhathi esithile kungabangela ukuqwasha, njengoba kuzoshiya umuzwa wokuqhuma futhi kubangele isifiso sokuya endlini yangasese.
Ukudla okupakishiwe
Ukudla okupakishiwe, ukudla okugayiwe ebusuku kungabangela isilungulela, njengoba kunamafutha amaningi. Lokhu kungabangela ukucasuka kwesisu futhi ngenxa yalokho ukuqwasha.
Ukuze ulale kahle, kuyadingeka ukuthi uqhelelane nokudla okuyenga ubuthongo okubalwe ngenhla.
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