Zakudya ndi Zakumwa 9 Zabwino Kwambiri Kukhala Nazo Musanagone

Zamkati

• 1. Maamondi
• 2. Turkey
• 3. Tiyi wa Chamomile
• 4. Kiwi
• 5. Madzi a chitumbuwa
• 6. Nsomba zamafuta
• 7. Walnuts
• 8. Tiyi wa Passionflower
• 9. Mpunga woyera
• Zakudya ndi zakumwa zina zomwe zingalimbikitse kugona
• Mfundo yofunika

Kugona mokwanira ndikofunikira kwambiri paumoyo wanu wonse.

Zingachepetse chiopsezo chanu chokhala ndi matenda ena akulu, kusunga ubongo wanu, komanso kulimbikitsa chitetezo cha mthupi lanu (1,, 3).

Nthawi zambiri amalimbikitsidwa kuti mugone pakati pa 7 ndi 9 maola osagwedezeka usiku uliwonse, ngakhale anthu ambiri amavutika kuti akhale okwanira (,).

Pali njira zambiri zomwe mungagwiritse ntchito polimbikitsa kugona mokwanira, kuphatikiza kusintha kwa zakudya zanu, popeza zakudya ndi zakumwa zina zimakhala ndi zinthu zolimbikitsa kugona ().

Nazi zakudya 9 zabwino ndi zakumwa zomwe mungakhale nazo musanagone kuti mukhale ogona bwino.

1. Maamondi

Maamondi ndi mtundu wa mtedza wamtengo wokhala ndi maubwino ambiri azaumoyo.

Ndi gwero labwino kwambiri la michere yambiri, popeza 1 ounce (28 magalamu) a mtedza wokazinga wouma uli ndi 18% ya zosowa za tsiku ndi tsiku za wamkulu wa phosphorous ndi 23% ya riboflavin (, 8, 9).

Pafupipafupi imaperekanso 25% ya zosowa za manganese tsiku lililonse kwa amuna ndi 31% ya zosowa za manganese za akazi (10).

Kudya maamondi nthawi zonse kumalumikizidwa ndi chiwopsezo chochepa cha matenda ochepa, monga mtundu wa 2 shuga ndi matenda amtima. Izi zimachitika chifukwa cha mafuta, michere, ndi ma antioxidants.

Antioxidants amatha kuteteza ma cell anu ku kutupa koopsa komwe kumatha kubweretsa ku matendawa (,).

Amati maamondi amathanso kuthandizira kukulitsa kugona. Izi zili choncho chifukwa amondi, pamodzi ndi mitundu ina yambiri ya mtedza, ndimomwe amapangira mahomoni melatonin. Melatonin imayang'anira wotchi yanu yamkati ndikuwonetsa thupi lanu kukonzekera kugona ().

Maamondi amathandizanso kwambiri magnesiamu, kupereka 19% ya zosowa zanu za tsiku ndi tsiku limodzi. Kugwiritsa ntchito magnesium wokwanira kumathandizira kukonza kugona, makamaka kwa iwo omwe ali ndi tulo (, 14,).

Udindo wa Magnesium polimbikitsa kugona umaganiziridwa kuti umakhudzana ndi kuthekera kwake kotupa. Kuphatikiza apo, zitha kuthandiza kuchepetsa kuchuluka kwa mahomoni opsinjika a cortisol, omwe amadziwika kuti amasokoneza tulo (,).

Komabe, ngakhale zili choncho, kafukufuku wamaamondi ndi kugona ndi ochepa.

Kafukufuku wina adasanthula zovuta zakudyetsa makoswe mamiligalamu 400 (mg) amtundu wa amondi. Inapeza kuti makoswewo amagona motalikirapo komanso mozama kuposa momwe amachitira osadya chilichonse cha amondi (16).

Zotsatira za kugona kwa ma almond zimalonjeza, koma maphunziro owonjezera aanthu amafunikira.

Ngati mukufuna kudya amondi musanagone kuti muwone ngati zimakhudza kugona kwanu, 1 ounce (28-gramu) yotumikirapo, kapena pafupifupi ochepa, iyenera kukhala yokwanira.

Maamondi ndiwo magwero a melatonin komanso michere ya michere yama michere yolimbikitsa kugona, zinthu ziwiri zomwe zimawapangitsa kukhala chakudya chabwino asanagone.

2. Turkey

Turkey ndi yokoma komanso yopatsa thanzi.

Ili ndi mapuloteni ambiri, pomwe Turkey yokazinga imapatsa pafupifupi 8 magalamu a protein pa ounce (28 magalamu). Mapuloteni ndiofunikira kuti minofu yanu ikhale yolimba ndikuwongolera chilakolako chanu (, 18).

Kuphatikiza apo, Turkey imapeza mavitamini ndi michere yochepa, monga riboflavin ndi phosphorous. Ndi gwero labwino kwambiri la selenium, lokhala ndi 3-ounce yomwe imapereka 56% ya Daily Value (DV) (19).

Turkey ili ndi zinthu zochepa zomwe zimafotokozera chifukwa chomwe anthu ena amatopa atadya kapena akuganiza kuti zimalimbikitsa kugona. Chofunika kwambiri, ili ndi amino acid tryptophan, yomwe imathandizira kupanga melatonin (, 21).

Mapuloteni ku Turkey amathanso kuthandizira kutheketsa kulimbikitsa kutopa. Pali umboni wosonyeza kuti kumwa mapuloteni ochepa musanagone kumalumikizidwa ndi kugona bwino, kuphatikizapo kuchepa pang'ono usiku wonse ().

Kafufuzidwe kena kake ndikofunikira kuti zitsimikizire zomwe Turkey ingachite pokonza tulo.

Turkey ikhoza kukhala chakudya chabwino kudya musanagone chifukwa cha kuchuluka kwake kwa mapuloteni ndi tryptophan, zonse zomwe zimatha kuyambitsa kutopa.

3. Tiyi wa Chamomile

Tiyi wa Chamomile ndi tiyi wotchuka wazitsamba yemwe atha kupereka zabwino zosiyanasiyana.

Amadziwika bwino chifukwa cha zonunkhira zake. Flavones ndi gulu la ma antioxidants omwe amachepetsa kutupa komwe kumabweretsa matenda osachiritsika, monga khansa ndi matenda amtima ().

Palinso umboni wina woti kumwa tiyi wa chamomile kumatha kulimbikitsa chitetezo chamthupi, kuchepetsa nkhawa komanso kukhumudwa, komanso kukonza khungu. Kuphatikiza apo, tiyi wa chamomile ali ndi zinthu zina zomwe zimatha kupititsa patsogolo kugona bwino (,, 25).

Makamaka, tiyi wa chamomile amakhala ndi apigenin. Antioxidant iyi imamangiriza kuzinthu zina zomwe zimalandira muubongo wanu zomwe zingalimbikitse kugona komanso kuchepetsa kugona (,).

Kafukufuku wina wa 2011 mwa akulu 34 adapeza omwe amamwa 270 mg wa chamomile kuchotsa kawiri tsiku lililonse kwa masiku 28 adagona mphindi 15 mwachangu ndipo samadzukanso nthawi yayitali poyerekeza ndi omwe sanadye mankhwalawo).

Kafukufuku wina adapeza kuti azimayi omwe amamwa tiyi wa chamomile kwa masabata awiri awonetsa kugona bwino poyerekeza ndi omwe samamwa tiyi.

Omwe adamwa tiyi wa chamomile amakhalanso ndi zisonyezo zochepa za kukhumudwa, zomwe zimakonda kugwirizanitsidwa ndi mavuto atulo ().

Kumwa tiyi wa chamomile musanagone ndikofunikira kuyesa ngati mukufuna kukonza tulo tanu.

Tiyi wa Chamomile amakhala ndi ma antioxidants omwe angalimbikitse kugona, ndipo kumwa kwake kwawonetsedwa kuti kumathandizira kugona kwathunthu.

4. Kiwi

Kiwis ndi chipatso chochepa kwambiri komanso chopatsa thanzi kwambiri.

Chipatso chimodzi chimakhala ndi ma caloriki a 42 okha ndi kuchuluka kwa michere, kuphatikiza 71% ya DV ya vitamini C. Amapereka abambo ndi amai 23% ndi 31%, motsatana, za vitamini K zomwe amafunikira tsiku lililonse.

Lili ndi folate yambiri komanso potaziyamu komanso mchere wochuluka (30, 31).

Kuphatikiza apo, kudya ma kiwis kumatha kukupindulitsani m'mimba, kumachepetsa kutupa, komanso kumachepetsa cholesterol yanu. Izi zimachitika chifukwa cha kuchuluka kwa ma fiber komanso ma carotenoid antioxidants omwe amapereka (,).

Malinga ndi kafukufuku wokhudzana ndi kuthekera kwawo kupititsa patsogolo kugona, ma kiwis amathanso kukhala zakudya zabwino kwambiri musanagone.

Pakafukufuku wamasabata anayi, akulu 24 adadya ma kiwifruit ola limodzi asanagone usiku uliwonse. Pamapeto pa phunziroli, ophunzirawo adagona mwachangu 42% kuposa pomwe sanadye chilichonse asanagone.

Kuphatikiza apo, kuthekera kwawo kugona usiku wonse osadzuka bwino ndi 5%, pomwe nthawi yawo yogona yonse idakwera ndi 13% (34).

Zotsatira zolimbikitsa kugona za ma kiwis nthawi zina zimatchedwa serotonin. Serotonin ndi mankhwala amubongo omwe amathandizira kuwongolera magonedwe anu (, 34,).

Amanenanso kuti ma anti-inflammatory antioxidants mu kiwis, monga vitamini C ndi carotenoids, atha kukhala ndi vuto lomwe limapangitsa kuti azigona tulo (34,).

Umboni wina wasayansi umafunikira kuti tidziwe zomwe ma kiwis angakhale nazo pakusintha tulo. Komabe, kudya 1-2 sing'anga kiwis musanagone kungakuthandizeni kugona tulo msanga komanso kugona nthawi yayitali.

Ma Kiwis ali ndi serotonin komanso ma antioxidants, onse omwe amatha kupititsa patsogolo kugona atadyedwa asanagone.

5. Madzi a chitumbuwa

Madzi a chitumbuwa amakhala ndi maubwino ena athanzi.

Choyamba, imapereka zakudya zochepa zochepa, monga magnesium ndi phosphorous. Ndi gwero labwino la potaziyamu nayenso.

Kutulutsa kwa 8-ounce (240-milliliter) kuli ndi 17% ya potaziyamu yemwe mkazi amafunikira tsiku lililonse ndi 13% ya potaziyamu yomwe bambo amafunikira tsiku lililonse (, 38).

Kuphatikiza apo, ndi gwero lolemera la ma antioxidants, kuphatikiza ma anthocyanins ndi flavonols (,,).

Madzi a chitumbuwa amadziwikanso kuti amalimbikitsa kugona, ndipo amaphunziridwapo za gawo lawo pothana ndi tulo. Pazifukwa izi, kumwa msuzi wamatcheri musanagone kumatha kukulitsa kugona kwanu (,).

Zotsatira zolimbikitsa kugona kwa madzi amtchire amadzala chifukwa cha kuchuluka kwa melatonin (,,).

Pakafukufuku kakang'ono, achikulire omwe ali ndi vuto la tulo amamwa ma ouniga (240 ml) a madzi amchere a tart kawiri patsiku kwa milungu iwiri. Adagona mphindi 84 kutalitali ndikunena kuti kugona kwabwino poyerekeza ndi pomwe samamwa msuzi ().

Ngakhale zotsatirazi zikulonjeza, kufufuza kwakukulu ndikofunikira kutsimikizira gawo la msuzi wamatcheri kuti athe kugona komanso kupewa kugona tulo.

Komabe, kumwa madzi amchere a tart musanagone ndikofunikira kuyesa ngati mukuvutika ndi kugona kapena kugona usiku.

Madzi a chitumbuwa amakhala ndi timadzi tating'onoting'ono ta melatonin ndipo titha kuthandiza kugona tulo tabwino.

6. Nsomba zamafuta

Nsomba zamafuta, monga saumoni, tuna, nsomba zam'madzi, ndi mackerel, ndi athanzi modabwitsa. Chomwe chimapangitsa iwo kukhala apadera ndi kuchuluka kwa vitamini D.

Mwachitsanzo, 3-ounce (85-gramu) yogulitsa salmon ya sockeye imakhala ndi mayunitsi 570 apadziko lonse lapansi (IU) a vitamini D. Ndizo 71% za DV yanu. Kutumikiranso kofananako kwa utawaleza wam'munda wolimidwa uli ndi 81% ya DV yanu (44).

Kuphatikiza apo, nsomba zamafuta zimakhala ndi omega-3 fatty acids athanzi, makamaka eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA).

EPA ndi DPA amadziwika pochepetsa kutupa. Kuphatikiza apo, omega-3 fatty acids atha kuteteza matenda amtima komanso kulimbitsa thanzi laubongo (,).

Kuphatikiza kwa omega-3 fatty acids ndi vitamini D mu nsomba zamafuta kumatha kupititsa patsogolo kugona bwino, popeza zonse zawonetsedwa kuti zikuwonjezera kupanga kwa serotonin (, 47,).

Pakafukufuku wina, amuna omwe adadya ma gramu 300 a nsomba za Atlantic katatu pamlungu kwa miyezi 6 adagona pafupifupi mphindi 10 kuposa amuna omwe amadya nkhuku, ng'ombe, kapena nkhumba.

Izi zimaganiziridwa kuti ndi zotsatira za vitamini D. Omwe anali mgulu la nsomba anali ndi mavitamini D ochulukirapo, omwe amalumikizidwa ndikuwongolera kwakukulu kwa kugona ().

Kudya mafuta ochepa a nsomba musanagone kungakuthandizeni kugona tulo msanga komanso kugona tulo tofa nato. Kafukufuku wowonjezereka amafunikira kuti atsimikizire motsimikiza kuthekera kwa nsomba zamafuta kupititsa patsogolo tulo.

Nsomba zamafuta ndizopatsa vitamini D komanso omega-3 fatty acids, onse omwe ali ndi zinthu zomwe zingakuthandizeni kugona mokwanira.

7. Walnuts

Walnuts ndi mtundu wotchuka wa mtedza wamtengo.

Amakhala ndi michere yambiri, amapereka mavitamini ndi michere yopitilira 19, kuphatikiza ma 1.9 magalamu a fiber, mu 1-ounce (28-gramu) yotumikirapo. Walnuts ndi olemera kwambiri mu magnesium, phosphorous, manganese, ndi mkuwa ().

Kuphatikiza apo, walnuts ndi gwero lalikulu la mafuta athanzi, kuphatikiza omega-3 fatty acids ndi linoleic acid. Amaperekanso magalamu 4.3 a mapuloteni pa ounce, zomwe zingakhale zothandiza kuchepetsa njala (18,, 51).

Walnuts amathanso kulimbitsa thanzi la mtima. Awerengedwa kuti amatha kuchepetsa cholesterol, yomwe imayambitsa matenda amtima ().

Komanso, ofufuza ena amati kudya mtedza kumathandiza kuti munthu azigona mokwanira, chifukwa ndi imodzi mwazinthu zabwino kwambiri zopangira melatonin (, 53).

Mafuta a asidi a walnuts amathanso kuthandizira kugona bwino. Amapereka alpha-linolenic acid (ALA), mafuta omega-3 fatty omwe amasinthidwa kukhala DHA mthupi. DHA itha kukulitsa kupanga kwa serotonin (,).

Palibe umboni wochuluka wotsimikizira zonena za walnuts kukonza tulo. M'malo mwake, sipanakhale maphunziro aliwonse omwe amayang'ana kwambiri gawo lawo polimbikitsa kugona.

Mosasamala kanthu, ngati mukuvutika ndi tulo, kudya mtedza musanagone kungakuthandizeni. Pafupifupi mtedza wa mtedza ndi gawo lokwanira.

Walnuts ali ndi zinthu zingapo zomwe zingalimbikitse kugona bwino. Mwachitsanzo, ndi gwero lalikulu la melatonin ndi mafuta athanzi.

8. Tiyi wa Passionflower

Teyi ya Passionflower ndi tiyi wina wazitsamba yemwe amagwiritsidwa ntchito mwamwambo pochiza matenda angapo.

Ndi gwero lolemera la flavonoid antioxidants. Flavonoid antioxidants amadziwika chifukwa chothandizira kuchepetsa kutupa, kupatsa thanzi chitetezo chamthupi, komanso kuchepetsa chiopsezo cha matenda amtima ().

Kuphatikiza apo, tiyi wa passionflower wawerengedwa kuti akhoza kuchepetsa nkhawa.

Mankhwala a antioxidant apigenin atha kukhala ndi vuto lakuchepetsa nkhawa. Apigenin imakhazikitsa bata ndikumangiriza kuzinthu zina zolandirira muubongo wanu ().

Palinso umboni wina woti chidwi cha maluwa chimakulitsa kupangika kwa mankhwala a ubongo a gamma aminobutyric acid (GABA). GABA imagwira ntchito yoletsa mankhwala ena amubongo omwe amachititsa kupsinjika, monga glutamate ().

Katundu wokhazikika wa tiyi wa maluwa otentha angalimbikitse kugona, choncho kungakhale kopindulitsa kumwa musanagone.

Pakafukufuku wamasiku asanu ndi awiri, akulu akulu makumi anayi ndi anayi adamwa kapu ya tiyi wamasamba asanagone. Adavotera kugona kwawo bwino kwambiri akamamwa tiyi poyerekeza ndi pomwe samamwa tiyi ().

Kafufuzidwe kafukufuku amafunika kuti adziwe ngati maluwa osangalatsa amalimbikitsa kugona.

Tiyi ya Passionflower imakhala ndi apigenin ndipo imatha kuwonjezera gamma aminobutyric acid (GABA). Izi zingakhudze kugona.

9. Mpunga woyera

Mpunga woyera ndi njere yomwe imagwiritsidwa ntchito kwambiri ngati chakudya chodyera m'maiko ambiri.

Kusiyana kwakukulu pakati pa mpunga woyera ndi bulauni ndikuti mpunga woyera wachotsedwa ndi chinangwa ndi majeremusi. Izi zimapangitsa kuti muchepetse fiber, michere, ndi ma antioxidants.

Komabe, mpunga woyera uli ndi mavitamini ndi michere yochulukirapo.

4-ounce (79-gramu) yotumizira mpunga woyera imakupatsani 19% ya zosowa zanu za tsiku ndi tsiku kuti mupangidwe. Zimaperekanso 21% ya zosowa za thiamine tsiku lililonse kwa amuna ndi 22% ya thiamine ya tsiku ndi tsiku ya akazi (, 60, 61).

4-ounce (79-gramu) yogulitsa mpunga woyera wautali wautali uli ndi 13% ya DV yanu ya manganese (10).

Mpunga woyera uli ndi ma carbs ambiri, opatsa magalamu 22 mu 4-ounce (79-gramu) yotumikira. Zomwe zili ndi carb komanso kusowa kwa fiber zimapangitsa kuti thupi lake likhale ndi glycemic index (GI). Chizindikiro cha glycemic ndi njira yomwe chakudya chimakulitsira mshuga wamagazi (,).

Adanenedwa kuti kudya zakudya zokhala ndi GI yokwera, monga mpunga woyera, osachepera ola limodzi asanagone kungathandize kukonza magonedwe ().

Kafukufuku wina anayerekezera kugona kwa anthu 1,848 potengera kudya mpunga, mkate, kapena Zakudyazi. Kudya mpunga wapamwamba kumalumikizidwa ndi kugona bwino kuposa buledi kapena Zakudyazi, kuphatikiza nthawi yayitali yogona ().

Ngakhale gawo lomwe kudya mpunga woyera kungakhale nalo polimbikitsa kugona, kumadyedwa bwino pang'ono chifukwa cha kuchepa kwa michere ndi michere.

Mpunga woyera ungakhale wopindulitsa kudya musanagone chifukwa cha kuchuluka kwa glycemic index (GI). GI wapamwamba amalimbikitsa kugona bwino.

Zakudya ndi zakumwa zina zomwe zingalimbikitse kugona

Zakudya ndi zakumwa zingapo zingapo zimalimbikitsa kugona. Mwachitsanzo, atha kukhala ndi michere yambiri monga tryptophan.

Komabe, nthawi zina, pamakhala kafukufuku wochepa pazokhudza zawo zakugona.

• Zakudya za mkaka: Zakudya za mkaka, monga kapu ya mkaka, kanyumba tchizi, ndi yogurt yosavuta, ndizodziwika bwino za tryptophan. Mkaka wawonetsedwa kuti umathandizira kugona kwa okalamba, makamaka mukamayeseza masewera olimbitsa thupi (,, 66).
• Nthochi: Masamba a nthochi ali ndi tryptophan ndipo chipatso chomwecho chimachokera ku magnesium. Zonsezi zimatha kukuthandizani kuti mugone bwino (14, 67).
• Phala: Mofananamo ndi mpunga, oatmeal amakhala ndi ma carbs ambiri okhala ndi fiber yochulukirapo ndipo akuti amadzetsa tulo akamadya musanagone. Kuphatikiza apo, oats ndi gwero lodziwika bwino la melatonin ().

Zakudya ndi zakumwa zina, monga zopangidwa ndi mkaka, nthochi, ndi phala, zilinso ndi michere yomwe imathandiza kuti munthu azigona mokwanira. Kafukufuku wapadera wazotsatira zake pogona akhoza kukhala ochepa, komabe.

Mfundo yofunika

Kugona mokwanira ndikofunikira kwambiri pa thanzi lanu.

Zakudya ndi zakumwa zingapo zitha kuthandiza.Izi ndichifukwa choti zimakhala ndi mahomoni olamulira tulo komanso mankhwala amubongo, monga melatonin ndi serotonin.

Zakudya ndi zakumwa zina zimakhala ndi ma antioxidants komanso michere yambiri, monga magnesium ndi melatonin, zomwe zimadziwika kuti zimapangitsa kugona mokwanira ndikukuthandizani kuti mugone msanga kapena kugona nthawi yayitali.

Kuti mupindule ndi zakudya komanso zakumwa zolimbikitsa kugona, ndibwino kuti muzidya maola awiri musanagone. Kudya nthawi yomweyo musanagone kumatha kuyambitsa vuto lakugaya chakudya, monga acid reflux.

Ponseponse, kufufuza kwina ndikofunikira kuti titsimikizire gawo lomwe zakudya ndi zakumwa zili nawo polimbikitsira kugona, koma zotsatira zake zodziwika ndizabwino kwambiri.