Funsani Dokotala Wodyetsa: Kusintha Zakudya Zanu ndi Nyengo

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Q: Kodi ndisinthe zakudya zanga nyengo ikasintha?

Yankho: Inde, inde. Thupi lanu limasintha pamene nyengo ikusintha. Kusiyana kwa nthawi za kuwala ndi mdima zomwe zimachitika zimakhala ndi zotsatira zazikulu pamayendedwe athu a circadian. M'malo mwake, kafukufuku akuwonetsa kuti tili ndi magulu athunthu amtundu wa jini omwe amakhudzidwa ndimiyeso ya circadian ndipo ambiri amtunduwu amatha kukhudza kulemera kwa thupi (kupangitsa kuwonongeka kapena kupindula) ndi mahomoni onga adiponectin, omwe amachulukitsa chidwi cha insulin komanso kuwotcha mafuta. Chifukwa chake pangani kusintha kosavutikaku kuti muthandize thupi lanu kusintha nyengo.

1. Wowonjezera ndi vitamini D. Ngakhale nthawi yotentha, anthu ambiri samapeza "vitamini wa dzuwa" wokwanira. Kuonjezera vitamini D sikungathetse mavuto anu m'nyengo yozizira, koma kudzakuthandizani kukhalabe ndi magazi abwino pamene thupi lanu silisintha mavitamini ambiri kuchokera ku dzuwa. D ndiyofunikanso kwambiri pa thanzi la mafupa, ndipo kukhala ndi mulingo woyenera kumathandizira kulimbana ndi khansa zina, kuthandizira kuchepa thupi, komanso kulimbikitsa chitetezo cha mthupi, chomwe chimakhala chofunikira kwambiri nthawi yachisanu ndi chimfine.

2. Khalani odzipereka kuchita masewera olimbitsa thupi. Nyengo ikakhala yofewa ndipo dzuwa likuwala, ndikosavuta kufuna kuthamanga, koma masiku ozizira, ofupikitsa akugwa ndi dzinja sizolimbikitsa kwenikweni. Komabe, muyenera kuchita masewera olimbitsa thupi chifukwa cha m'chiuno mwanu (moni, maphwando a tchuthi!) Kafukufuku wa 2008 wofalitsidwa mu PLoS Mmodzi inanena kuti kusintha kwa nyengo komwe kumachitika chifukwa cha kusintha kwa kuwala kumatha kuonjezera chiopsezo cha metabolic syndrome, koma kuchita masewera olimbitsa thupi m'nyengo yachisanu ndi yozizira kumatha kuthetsa izi. Chosangalatsanso kwambiri (kapena chowopsa): Zotsatira zoyipa izi zodumpha kulimbitsa thupi kwanu zinali zamphamvu ngati zotsatira zolimbitsa thupi!

3. Yang'anirani kusintha kwa kulemera kuchokera kugwa mpaka masika. Kafukufuku wochokera ku National Institutes of Health akuwonetsa kuti pakati pa Seputembala mpaka Okutobala ndi February mpaka Marichi, anthu amapeza avareji ya pounds imodzi (ena kupitilira pafupifupi mapaundi asanu) chaka chilichonse. Ngakhale kuti paundi imodzi ingaoneke ngati yosafunika, paundi yowonjezerekayi (kapena isanu) ingapangitse kuwonjezereka kwapang’onopang’ono ndi kowonjezereka kwa zaka zambiri.

Izi zikhoza kuwonjezeredwa ndi mfundo yakuti pamene tikukalamba, tikhoza kutaya 1 peresenti ya thupi lathu lochepa thupi chaka chilichonse. Kuwonjezeka kwa thupi komanso kuchepa kwa thupi lowonda kuli ngati njira yobweretsera tsoka! Pofuna kupewa izi, yang'anirani kulemera kwanu kwa sabata iliyonse pachaka. Kafukufuku akusonyeza kuti anthu amene amadziyeza kaŵirikaŵiri amakhala opambana pa kusunga kulemera kwawo. Zithandizanso kuti mukhale pamwamba pazowonjezera nyengo m'chiuno mwanu, kuwonetsetsa kuti sakukuzembera.

4. Wonjezerani kudya kwa ma carbohydrate. Pamene masiku akuda, mungayambe kudwala matenda ovutika maganizo omwe amatchedwa seasonal affective disorder.Kuonjezera ma carbs ku tsiku lanu ndi njira imodzi yazakudya yomwe ingakuthandizeni kukuchotsani pakugwa kwanu. Phunziro lochokera Biological Psychiatry adapeza kuti chakudya chamafuta ambiri (koma osati chopanda mapuloteni) chimakulitsa chisangalalo. Izi zitha kukhala chifukwa cha kuthekera kwa insulin (hormone yotulutsidwa ndi thupi lanu mukadya chakudya) kuthamangitsa tryptophan muubongo wanu komwe imasinthidwa kukhala serotonin yomva bwino. Pamene serotonin imatulutsa ubongo wanu, mudzamva bwino.

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