Kutheni Ndiziva Ndidiniwe Emva Kokutya?

Umxholo

• Umjikelo wakho wokugaya ukutya
• Ukutya kwakho
• Ukutya nge tryptophan
• Okunye ukutya
• Imikhwa yakho yokulala
• Umsebenzi wakho womzimba
• Ezinye iimeko zempilo
• Seswekile
• Ukunganyamezelani kokutya okanye iiallerges zokutya
• Ukufumana isifo
• Ukuthintela ukulala emva kokutya
• Ukuziva ukhathele emva kwesidlo kuyinto eqhelekileyo
• Ukulungiswa kokutya: Ukutya ukubetha ukudinwa

Ndiziva ndidiniwe emva kokutya

Sonke siyivile - loo mvakalelo yozelayo engena emva kwesidlo. Ugcwele kwaye ukhululekile kwaye uyasokola ukugcina amehlo akho evulekile. Kutheni le nto ukutya kusoloko kulandelwa ngumnqweno okhawulezileyo wokuba ulale, kwaye kufuneka ukhathazeke ngako?

Ngokubanzi, ukulala kancinci emva kokutya kuyinto eqhelekileyo kwaye akukho nto inokukhathazeka ngayo. Zininzi izinto ezinegalelo kule nto yasemva kwesidlo, kwaye kukho izinto ezimbalwa onokuthi uzenze ukunciphisa ezo ziphumo zoyayo.

Umjikelo wakho wokugaya ukutya

Umzimba wakho ufuna amandla ukuze usebenze-ayisiyi kubaleka inja yakho okanye ubeke ixesha kwindawo yokuzivocavoca- kodwa uphefumle kwaye ubekhona. La mandla siwafumana ekutyeni kwethu.

Ukutya kuhlulwe kumafutha (iswekile) yinkqubo yethu yokwetyisa. IiMacronutrients ezinje ngeprotein emva koko zibonelela ngeekhalori (amandla) kwimizimba yethu. Ngaphezulu kokutshintsha nje ukutya kube ngamandla, umjikelo wokugaya ukutya ubangela zonke iintlobo zeempendulo emzimbeni wethu.

IiHormone ezinje ngecholecystokinin (CCK), iglucagon, kunye ne-amylin zikhutshwa zonyusa imvakalelo yokugcwala (isatiety), iswekile yegazi inyuka, kunye ne-insulin iyaveliswa ukuvumela le iswekile ukuba iphume egazini iye kwiiseli, apho isetyenziselwa khona amandla.

Into enomdla kukuba kukho iihormoni ezinokukhokelela ekozeleni ukuba amanqanaba anyukayo afunyanwa kwingqondo. Enye yehomoni enjalo yi-serotonin. Enye ihomoni ebangela ukulala, i-melatonin, ayikhutshwa ngokuphendula ukutya. Nangona kunjalo, ukutya kunokuba nefuthe kwimveliso ye-melatonin.

Ukutya kwakho

Nangona konke ukutya kugaywa ngendlela efanayo, ayikuko konke ukutya okuchaphazela umzimba wakho ngendlela efanayo. Okunye ukutya kunokukwenza ulale ngakumbi kunabanye.

Ukutya nge tryptophan

I-amino acid tryptophan ifumaneka kwi-turkey kunye nokunye ukutya okuneprotein ephezulu enje:

• ispinatshi
• isoya
• amaqanda
• itshizi
• tofu
• intlanzi

I-Tryptophan isetyenziswa ngumzimba ukwenza i-serotonin. I-Serotonin yi-neurotransmitter enceda ukulawula ukulala. Kungenzeka ukuba ukwanda kwemveliso ye-serotonin inoxanduva lwaloo mfusi emva kokutya.

E-United States, i-tryptophan mhlawumbi inxulumene ngokusondeleyo ne-turkey kunako nakuphi na ukutya. Oku kunokuba sisiphumo sokulala ngamanye amaxesha okunxulunyaniswa nokutya isidlo se-turkey-centric, njengesiqhelo kwabaninzi kuMbulelo.

Nangona kunjalo, i-turkey ayinayo inqanaba eliphezulu le-tryptophan xa kuthelekiswa nokunye ukutya okuqhelekileyo. Ukulala emva kwemini yombulelo kusenokwenzeka ukuba kunxulumene nezinye izinto, ezinje ngomthamo wokutya okanye ubungakanani botywala okanye ii-carbohydrate ezilula ezisetyenzisiweyo.

Jonga ukuba inani le-tryptophan kwi-turkey ligcina njani ngokuchasene nokunye ukutya, ngokwe. Uluhlu lwezondlo lwe-USDA lukwabonisa ukuba amanani e-tryptophan okutya okuthile anokuhluka ngokuxhomekeka kwindlela ezilungiselelwe ngayo okanye eziphekwe ngayo.

Ngokwe-National Academy of Sciences, isibonelelo sokutya esinconywayo (RDA) se-tryptophan ngemini yomntu omdala siyi-5 milligrams (mg) nge-1 kilogram (kg) yobunzima bomzimba. Kumntu omdala onobunzima obuziikhilogram ezingama-68 (68 kg), oko kuguqulela kwi-340 mg (okanye 0.34 g) ngosuku.

Okunye ukutya

Iitsheri zichaphazela amanqanaba e-melatonin, ii-carbohydrate zibangela i-spike kwaye emva koko ziwe kwiswekile yegazi, kunye neeminerals kwiibhanana ziyayiphumlisa imisipha yakho. Ngapha koko, ukutya okuninzi kunokuchaphazela amanqanaba amandla ngeendlela ezahlukeneyo. Nayiphi na kwezi zinto inokukushiya ulele.

Imikhwa yakho yokulala

Akumangalisi ukuba ukungalali ngokwaneleyo kumgangatho onokuchaphazela indlela oziva ngayo emva kwesidlo, kananjalo. Ukuba ukhululekile kwaye ugcwele, umzimba wakho unokuziva ngathi uphumle, ngakumbi ukuba awukhange ulale ngokwaneleyo kubusuku obudlulileyo.

I-Mayo Clinic iphakamisa ukunamathela kwishedyuli yokulala rhoqo, ukunciphisa uxinzelelo, kunye nokuzivocavoca njengenxalenye yemihla ngemihla ukukunceda ukuba ulale kakuhle ebusuku.

Nangona bekwacebisa ukuthintela ukulala emini emaqanda ukuba unengxaki yokulala kakuhle, ubuncinci isifundo sifumene i-nap yasemva kwesidlo sasemini ukuphucula ukuphapha kunye nokusebenza kwengqondo kunye nokwasemzimbeni.

Umsebenzi wakho womzimba

Ngaphandle kokukunceda ulale ngcono ebusuku, ukuzilolonga kunokukugcina uphaphile emini, ukunciphisa umngcipheko wokutya emva kokutya. Izifundo ezininzi ziye zafumanisa ukuba ukuzilolonga rhoqo kunceda ukwandisa amandla kunye nokunciphisa ukudinwa.

Ngamanye amagama, ukuhlala phantsi akuwenzi ugcino lwamandla onokuthi uthabathe kulo ngokuthanda kwakho. Endaweni yokuba usebenza unceda ekuqinisekiseni ukuba unamandla okutyhala kwiintsuku zakho.

Ezinye iimeko zempilo

Ngezihlandlo ezinqabileyo, ukudinwa emva kwesidlo okanye ukulala nje lonke ixesha kunokuba luphawu lwenye ingxaki yempilo. Iimeko ezinokwenza ukozela emva kokutya emva kokutya zibandakanya:

• isifo seswekile
• ukunyamezelana kokutya okanye ukutya okungafunekiyo
• ubuthongo bokulala
• ianemia
• i-thyroid engasebenzi
• isifo se-celiac

Ukuba uhlala udiniwe kwaye unenye yezi meko, thetha nogqirha wakho malunga nezisombululo ezinokubakho. Ukuba awuyazi imeko yonyango kodwa unezinye iimpawu ukongeza emva kokulala emva kokutya, ugqirha wakho unokukunceda ubone ukuba yintoni ebangela ukudodobala.

Seswekile

Ukuba umntu onesifo seswekile okanye udidi 1 okanye udidi 2 lweswekile uziva ediniwe emva kokutya, kunokuba luphawu lwe-hyperglycemia okanye i-hypoglycemia.

I-Hyperglycemia (iswekile ephezulu yegazi) inokwenzeka xa iswekile eninzi kakhulu. Kwenziwa mandundu ngakumbi ukuba kukho ukungasebenzi kakuhle okanye ukungoneli kwe-insulin yokuhambisa iswekile kwiiseli zamandla.

Iswear ngowona mthombo wamandla weeseli, ochaza ukuba kutheni i-insulin engasebenziyo okanye engonelanga inokukushiya uziva udiniwe. Ezinye iimpawu ezinxulunyaniswa ne-hyperglycemia zinokubandakanya ukwanda komchamo kunye nokunxanwa.

I-Hypoglycemia (iswekile esezantsi yegazi) inokwenzeka ngenxa yokutya ii-carbohydrate ezilula ezinokugaywa ngokukhawuleza. Ezi carbohydrate zingenza amanqanaba eswekile egazini aze abetheke ngexesha elincinci.

I-Hypoglycemia inokwenzeka nakumntu onesifo seswekile othathe i-insulin engaphezulu okanye amanye amayeza athile eswekile kunokuba kufuneka ngokutya abakutyileyo. Ukulala inokuba sesinye seempawu eziphambili zehypoglycemia, kunye:

• isiyezi okanye ubuthathaka
• indlala
• ukucaphuka
• ukudideka

Zombini i-hyperglycemia kunye ne-hypoglycemia ziimeko zonyango ezinzulu, ngakumbi kubantu abanesifo seswekile. Kufuneka baphathwe ngokukhawuleza njengoko kuyalelwe ngugqirha wakho.

Ukunganyamezelani kokutya okanye iiallerges zokutya

Ukunganyamezelani okanye ukwaliwa kukutya okuthile kunokuba kukudinwa emva kokutya. Ukunganyamezelani kokutya kunye ne-allergies kunokuchaphazela ukwetyisa okanye eminye imisebenzi yomzimba.

Ezinye iimpawu ezibukhali okanye ezingapheliyo zinokubakho, kubandakanya ukukhathazeka kwesisu, iimeko zolusu, kunye nentloko okanye i-migraine.

Ukufumana isifo

Ukuba ufumanisa ukuba udiniwe emva kokutya, cinga ngokugcina idayari yokutya. Ingaba yindlela elula kunye neyincedo yokuqala ukuchonga ukuba ngaba kukho ukutya kunye nezithako, okanye ezinye izinto ezibangela ukuba zibe nefuthe kumanqanaba akho wamandla.

Idayari yokutya, nokuba uyigcina iiveki ezimbalwa kuphela, kufuneka ibandakanye irekhodi yayo yonke into oyityayo noselayo. Kuya kufuneka unike iinkcukacha xa usitya ukutya okanye isiselo kunye nokuba ungakanani. Bhala amanqaku ngendlela oziva ngayo. Nika ingqalelo yakho:

• amanqanaba amandla
• imo
• umgangatho wokulala
• umsebenzi zesisu

Bhala phantsi naziphi na ezinye iimpawu. Unokwazi ukuzoba unxibelelwano phakathi kokutya kunye nendlela oziva ngayo, nokuba uwedwa okanye ngoncedo lwegcisa lokhathalelo lwempilo.

Kuhlala kungumbono olungileyo ukuxoxa ngokutya kwakho kunye nomboneleli wakho wezempilo, ngakumbi ukuba uhlala uziva udiniwe emva kokutya. Iimvavanyo ezahlukeneyo zokuqonda isifo ziyafumaneka ukubanceda ukuba bafumane oyena nobangela wokudinwa kwakho, kubandakanya:

• uvavanyo lokunyamezelana ngeswekile
• uvavanyo lwehemoglobin A1C
• uvavanyo lweglucose yegazi, nokuba luzilile okanye lungahleliwe
• igazi okanye iimvavanyo zolusu ukukhangela ukutya komzimba okanye uvakalelo

Banokucebisa ngokutya okungafunwayo.

Umboneleli wakho wezononophelo lwempilo unokugqiba ukuba ngaba uvavanyo aluyimfuneko kusini na kuvavanyo kwaye, ukuba kunjalo, zeziphi iimvavanyo ezifanelekileyo.

Ukuthintela ukulala emva kokutya

Ukuziva udiniwe rhoqo emva kokutya yinto oza kuxoxa ngayo nogqirha wakho. Nangona kunjalo, ukuba ukubakho kwemeko ebaluleke ngakumbi kuye kwagqitywa ngaphandle okanye ukudinwa kuseta nje ngamanye amaxesha, kukho amanyathelo alula onokuwathatha ukukunceda ukugcina amanqanaba aphezulu amandla.

Imikhwa yokutya kunye nendlela yokuphila enokunceda ukukhulisa okanye ukugcina amanqanaba amandla kunye nokulwa nokozela kubandakanya:

• ukuhlala kakuhle
• kudle okufanelekileyo
• ukunciphisa ukutya okutyiwa kwisidlo esinye
• ukulala ngokwaneleyo
• ukuzilolonga rhoqo
• ukunciphisa okanye ukuphepha utywala
• ukumodareyitha ukusetyenziswa kwecaffeine
• ukutya ukutya okulungele amathumbu akho, iswekile yegazi, amanqanaba e-insulin, kunye nengqondo-kubandakanya izinto ezintsonkothileyo, ezinee-carbohydrate eziphezulu kunye namafutha asempilweni

Ukutya okulungeleleneyo okubandakanya ukutya okufana nemifuno, iinkozo ezipheleleyo kunye neentlanzi ezinamanqatha kukhuthaza amandla. Zama ukufaka amandongomane, iimbewu, kunye neoyile yomnquma kwizidlo zakho.

Ukuphepha iswekile eninzi nokutya ukutya okuncinci, ukutya okufumaneka rhoqo kunokunceda.

Ukuziva ukhathele emva kwesidlo kuyinto eqhelekileyo

Ukuba uziva udiniwe emva kwesidlo, kukho ithuba elihle lokuba umzimba wakho uphendule kuzo zonke iinguqu zebhayoloji ezibangelwa kukugaya ukutya. Ngamanye amagama, kuyinto eqhelekileyo.

Nangona kunjalo, ukuba uphawu luyaphazamisa okanye ukutshintsha indlela ophila ngayo ayibonakali ngathi iyanceda, akunakulimaza ukuthetha nogqirha wakho okanye ukufuna uncedo kwingcali yokutya.

Ukulungiswa kokutya: Ukutya ukubetha ukudinwa