Kutheni ndihlala ndivuka ndilambile kwaye ndingenza ntoni ngayo?

Umxholo

• Ndingenza ntoni xa ndivuka ndilambile?
• Kutheni ndivuka ndilambile?
• Ukutya kakhulu ngaphambi kokulala
• Ukungabikho kobuthongo
• Isifo se-Premenstrual syndrome (PMS)
• Amayeza
• Unxaniwe
• Uxinzelelo
• Ukunyanzelwa komzimba
• Isifo sokutya ebusuku (NES)
• Ukukhulelwa
• Ezinye iimeko zempilo
• Ungamelana njani
• Nini ukubona ugqirha
• Yise kude

Ndingenza ntoni xa ndivuka ndilambile?

Indlala ngumnqweno wendalo kwaye unamandla, kodwa imizimba yethu iyazi ngokubanzi xa ilixesha lokutya naxa ilixesha lokulala. Kubantu abaninzi, indlala kunye neencopho zorhatya ngokuhlwa kwaye zisezantsi ngobusuku kwaye yinto yokuqala ekuseni.

Ukuba uzibona uvuka ezinzulwini zobusuku okanye kusasa usiva indlala, kusenokwenzeka ukuba umzimba wakho awuyifumani le nto uyifunayo.

Zininzi izizathu onokuthi ujongane nendlala ebusuku, kodwa unokujongana uninzi lwazo notshintsho oluncinci kwindlela otya ngayo okanye ishedyuli. Funda ukuze ufunde ukuba kutheni usenokuvuka ulambile kwaye unokwenza ntoni ukulungisa oko.

Kutheni ndivuka ndilambile?

Umzimba wakho usatshisa iikhalori ngelixa ulele, kodwa ngaphandle kokuba unemeko yonyango efuna unyango, isisu sakho masingangxoli ebusuku.

Zininzi izizathu zokuba kutheni unokuvuka ngobusuku ebusuku okanye kusasa. Rhoqo, inento yokwenza nendlela yokuphila, kodwa amayeza kunye nezinye iimeko zinokuba sisohlwayo.

Ukutya kakhulu ngaphambi kokulala

Ukuba uluhlobo lomntu onokufikelela kwi-pizza kunye nokunye ukutya okukhawulezayo iyure okanye ezimbini ngaphambi kokuba ubethe ingxowa, oku kunokuba sisizathu sokuba uvuke ulambile.

Ukutya ukutya-ngakumbi ezo ziphezulu kwisitatshi kunye neswekile- kanye ngaphambi kokulala kubangela ispike kwiswekile yegazi. Ipancreas yakho emva koko ikhupha ihomoni ebizwa ngokuba yi-insulin, exelela iiseli zakho ukuba zifunxe iswekile yegazi. Oku kubangela ukuba amanqanaba eswekile esehla, ekhokelela kwindlala.

Ngaphezulu koko, bonisa ukuba ukutya ebusuku kuhlala kuncinci xa kuthelekiswa nokutya kusasa.

Oososayensi bacebisa ukuba batye kuphela ukutya okuncinci, okunezondlo-mninzi, okuneekhalori ezingaphantsi kwama-200 ngaphambi kokulala. Umzekelo, isiselo esineprotein esityebileyo ngaphambi kokulala sibonisiwe sanelisa ukulamba kwakho kwaye siphucula imetabolism yakusasa.

Ukungabikho kobuthongo

Ukungalali ngokwaneleyo kunxulunyaniswa nolawulo olubi lweeswekile egazini. Nokuba ubusuku bokulala nje buthathaka bunokuchaphazela amanqanaba eswekile yegazi. Ukungabikho kokulala kunxulunyaniswe namanqanaba aphezulu e-ghrelin, ihomoni enoxanduva lokuvelisa indlala. Cwangcisa iiyure ezintandathu ukuya kwezisibhozo zokulala ngobusuku ukuthintela le micimbi.

Isifo se-Premenstrual syndrome (PMS)

I-PMS yimeko enokuchaphazela impilo nokuziphatha komzimba, ihlala ilungile ngaphambi kokuba ixesha lakho liqale. Kukholelwa ukuba kubangelwa lutshintsho kumanqanaba eehomoni.

Ukunqwenela ukutya, ngakumbi ukutya okuneswekile, luphawu oluqhelekileyo, kunye:

• ukudumba
• ukudinwa
• utshintsho ebuthongweni

Ukuba uqaphela utshintsho kumdla okanye ukuvuka ulambile ebusuku kanye ngaphambi kwexesha lakho, i-PMS inokuba netyala.

Amayeza

Amanye amayeza ayaziwa ukuba anyuse umdla wakho wokutya, onokuthi uvuse ngesisu esidumazayo. Oku kubandakanya:

• ezinye iziyobisi
• antihistamines
• ii-steroids
• migraine amayeza
• amanye amayeza eswekile, njenge-insulin
• Unyango lwengqondo
• iziyobisi ezichasayo

Unxaniwe

Ukunxanelwa kuhlala kuphosakele njengokulamba. Ukuphelelwa ngamanzi emzimbeni kukwenza utyhafe, nto leyo enokukwenza ucinge ukuba ulambile.

Ukuba uvuka ngendlala kunye nokunqwenela, zama ukusela iglasi enkulu yamanzi kwaye ulinde imizuzu embalwa ukuze ubone ukuba umnqweno uyahamba na. Qiniseka ukuba uhlala unamanzi imini yonke.

Uxinzelelo

Uxinzelelo lwaziwa ngokubangela ukunqwenela ukutya. Njengokuba amanqanaba oxinzelelo enyuka, umzimba wakho ukhupha iihomoni ezithile, njengecortisol. Uxinzelelo lubandakanya impendulo yakho yokubaleka okanye yokulwa, ebangela ukuba iswekile ikhuphe kwigazi lakho ukuze ufumane amandla ngokukhawuleza.

I-yoga, ukucamngca, kunye nokuzilolonga ziphefumla ziindlela ezilungileyo zokunciphisa uxinzelelo kunye neeswekile zegazi emva kwesidlo.

Ukunyanzelwa komzimba

Ukuzivocavoca kunceda ukulawula i-spikes yegazi. Amanqanaba eswekile yegazi ayehla njengoko izihlunu zakho zifunxa iswekile egazini. Kodwa ukuba uzilolonga kakhulu ebusuku, unokufumanisa ukuba amanqanaba eswekile yegazi akho ehla kakhulu ukugcina umzimba wakho uhluthi ubusuku bonke.

Qinisekisa ukuba ufumana ukutya okwaneleyo kwisidlo sangokuhlwa okanye ucinga ukuba unokutya okune-protein ephezulu emva kokuzivocavoca umzimba. Ukuba uhlala uzilolonga ebusuku kwaye uye kulala emva kwexesha, unokufuna ukuhambisa ixesha lakho lesidlo sangokuhlwa kufutshane - kodwa ungasondeli kakhulu - kwixesha lakho lokulala.

Ikwangumbono olungileyo ukusela amanzi amaninzi emva kokuzilolonga ukunqanda ukomisa.

Isifo sokutya ebusuku (NES)

I-NES kukuphazamiseka kwindlela otya ngayo ebangela ukungabinamdla wokutya kusasa, ukubongoza ukuba utye ebusuku, kunye nobunzima bokulala. Akukho nto ingako eyaziwayo malunga nento ebangela ukuba umntu adle ebusuku, kodwa izazinzulu ziqikelela ukuba zinento yokwenza namazinga asezantsi e-melatonin ebusuku.

Abantu abakule meko bakwanayo ne-leptin esezantsi, eyinto yokuthintela ukutya kwendalo komzimba wakho, kunye neminye imiba ngenkqubo yokuphendula koxinzelelo lomzimba.

I-NES ayisoloko iqatshelwa ngoogqirha kwaye akukho nonyango olukhethiweyo. Ukuxinezeleka kunokunceda ukuphucula imeko.

Ukukhulelwa

Abasetyhini abaninzi bafumanisa ukuba ukutya kwabo kuyanda ngexesha lokukhulelwa. Ukuvuka ulambile kunokwenzeka ukuba ayisosizathu sokukhathazeka, kodwa kuya kufuneka uqiniseke ukuba nakuphi na ukutya ebusuku akusenzi ukuba ufumane ubunzima obuninzi.

Yitya isidlo sangokuhlwa esempilweni kwaye ungalali ulambile. Isithambisi esineproteni ephezulu okanye iglasi efudumeleyo yobisi inokugcina amanqanaba eswekile yegazi azinzile ubusuku bonke.

Ukulamba ebusuku ngelixa ukhulelwe kunokuba luphawu lwesifo seswekile, esonyusa iswekile egazini ngexesha lokukhulelwa. Bonke abantu basetyhini bavavanyelwa le meko phakathi kweeveki ezingama-24 ukuya kwezingama-28 zokukhulelwa kwaye ihlala isombulula emva kokuba umntwana ezelwe.

Ezinye iimeko zempilo

Ezinye zeemeko zempilo zinokuba nefuthe elibi kukutya kwakho, ngakumbi ukuba zibandakanya imetabolism yakho. Ukutyeba kakhulu, isifo seswekile, kunye ne-hyperthyroidism ziyaziwa ukuba zibangela iingxaki kulawulo lokutya.

Isifo seswekile sibangela ingxaki ekulawuleni amanqanaba eswekile yegazi. Kuhlobo lwesibini lweswekile, umzekelo, iiseli aziphenduli kwi-insulin kunye neswekile ejikeleza egazini. Iziphumo kukuba umzimba wakho awufumani mandla uwadingayo, ke uyaqhubeka nokuziva ulambile.

Ezinye iimpawu zesifo seswekile zibandakanya:

• ukunxanwa ngokugqithiseleyo
• ukudinwa
• izilonda ezicothayo
• ukungaboni kakuhle
• ukufuna kakhulu ukuchama

Ukutyeba kakhulu okanye ukutyeba kunokwenza ukuba kube nzima emzimbeni wakho ukusebenzisa i-insulin kunye nokulawula amanqanaba eswekile yegazi.

Ukonyusa umdla wokutya nayo yenye yezona mpawu zixhaphakileyo zehyperthyroidism, eyenzeka xa idlala lengqula lakho lenza iihomoni ezininzi kakhulu iTetraiodothyronine (T4) kunye netriyodothyronine (T3).

Ungamelana njani

Ukutya okunokulinganisela kunokuphucula impilo yakho kunye nenqanaba lamandla, kunye nokugcina uhluthi ubusuku bonke. Oku kuthetha ukutya iziqhamo kunye nemifuno kunye neswekile encinci, ityuwa, icaffeine, kunye notywala.

Zama ukungadli isidlo esikhulu kanye ngaphambi kokuba ulale. Ukutya i-snack encinci ngumbono omkhulu ukuba bekukudala ukusukela kwisidlo sangokuhlwa, kodwa kuya kufuneka uphephe iswekile eninzi kunye nesitashi. Injongo kukugcina amanqanaba eswekile yegazi uzinzile kangangoko kunokwenzeka.

Izinketho ezilungileyo zokutya okuhlwa ebusuku kubandakanya:

• ukutya okuziinkozo okugcweleyo lubisi olunamafutha asezantsi
• i-yogurt ecacileyo yesiGrike kunye neziqhamo
• intwana yamandongomane
• ipita yengqolowa kunye nehummus
• Irayisi yamaqebengwana kunye nebhotolo yamandongomane yendalo
• ii-apile ngebhotolo yeamangile
• isiselo esineprotein encinci yeswekile
• amaqanda abilisiweyo

Ukuba uhleli ulambile ngaphambi kwexesha lokulala, cinga ngokuhambisa ixesha lakho lesidlo sangokuhlwa kangangeyure okanye ezimbini.

Ukuba utyebe kakhulu okanye utyebe kakhulu, ukuncipha komzimba kuye kwaboniswa ukuphucula iswekile yegazi kunye nokulawula ukutya kwakho.

Nini ukubona ugqirha

Jonga ugqirha ukuba olu tshintsho kwindlela yokuphila alunakunceda, okanye unezinye iimpawu. Ukuba ugqirha wakho ukunika ukuxilongwa kwesifo esisisiseko, njengesifo sikashukela, uya kufakwa kwisicwangciso sonyango ukunceda ukulawula imeko.

Ukuba ucinga ukuba indlala yakho sisiphumo samayeza, sukuyeka ukuyithatha ungakhange uthethe nogqirha wakho kuqala. Banokucebisa amayeza ahlukeneyo okanye bahlengahlengise idosi yakho.

Yise kude

Utshintsho olulula lokutya, njengokuphepha isitatshi kunye neswekile ngaphambi kokulala, ukunciphisa uxinzelelo, ukulala ngokwaneleyo, kunye nokuhlala unamanzi anokukunceda ulawule iswekile yegazi kunye nokulawula ukutya kwakho.

Ukuba utyebe kakhulu okanye uqaphele iimpawu zezinye iimeko zempilo, jonga ugqirha wakho.