Funsani Dokotala Wodyetsa: Zakudya Kuti Mugone Bwino

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Q: Kodi pali zakudya zilizonse zomwe zingandithandize kugona?

Yankho: Ngati mukuvutika kugona, simuli nokha. Anthu opitilira 40 miliyoni aku America akudwala kusowa tulo, vuto lowopsa lomwe limadza chifukwa cha kupsinjika, nkhawa, kuyanjana ndi mankhwala, komanso kumwa mowa mopitirira muyeso wa caffeine (zomwe zimakuthandizani kuti mukhale maso chifukwa cha kusowa tulo, ndikupanga chizungulire). Kafukufuku waposachedwa adalumikizanso kugona mokwanira ndi matenda amadzimadzi, chifukwa kumawonjezera mahomoni a njala ndikuchepetsa kutulutsa kwa mahomoni akulu awiri otayika mafuta, leptin ndi adiponectin.

Mwamwayi mulinso zakudya zina zomwe zingakuthandizeni kuti mupeze zovuta zambiri osafikira botolo la mapiritsi.

1. Madzi a chitumbuwa: Kafukufuku wa 2010 wofalitsidwa mu Zolemba pa Zakudya Zamankhwala adapeza kuti kumwa magalasi awiri amadzi azitsamba kumathandiza anthu omwe ali ndi vuto la kugona kugona bwino. Ophunzira adagona mwachangu ndipo amakhala nthawi yayitali usiku poyerekeza ndi momwe amagonera asanalembetse phunziroli. Ngakhale njira zomwe zimathandizira kutulo tulo sizikumveka bwino, ofufuza akuganiza kuti zimakhudzana ndi mphamvu zotsutsana ndi zotupa za msuzi wamatcheri monga mankhwala angapo otupa amathandizira kuwongolera tulo.

2. Mkaka wofunda: Mankhwala achikale awa pamavuto asanagone atha kukhala "chinyengo" chamaganizidwe ogona kuposa thupi. Poyamba zimaganiziridwa kuti tryptophan, amino acid yomwe imapezeka mkaka, imakuthandizani kugona mwa kusintha kukhala serotonin, wopatsa mphamvu wogona. Komabe, kafukufuku watsopano akuwonetsa kuti ma amino acid ena omwe amapezeka mkaka amalepheretsa izi. Komabe, anthu ambiri amalumbirira pogwiritsira ntchito ngati mankhwala opatsa mphamvu, choncho ndizotheka kuti zotsatira zake zonse zili m'mitu yathu. Popeza zoyendetsa zazikulu ziwiri zomwe zimapangitsa kuti anthu azikhala usiku ndizopsinjika komanso kuda nkhawa, chitonthozo chokhudzana ndi mwambo wamadzulo wa mkaka wofunda chingathandize kuthana ndi mavutowa kuti athandize anthu kugona tulo.

3. Mtedza: Magnesium, mchere womwe umapezeka munthawi yayitali mtedza, imatha kuthandizira kuchepetsa kuthamanga kwa magazi ndi shuga wamagazi, koma imathandizanso kupumula kukuthandizani kupeza ma zzz ambiri. Ndipotu, chimodzi mwa zizindikiro za kusowa kwa magnesium kungakhale kugona. Ikani nyemba zamasamba mu supu kapena saladi-ma ola 1 1/2 okha adzakupatsani zoposa 50 peresenti ya mtengo wanu wa tsiku ndi tsiku wa magnesium.

Pamapeto pake, kumbukirani kuti awa ndi makonzedwe ofulumira chabe. Chinsinsi chenicheni chokomera kugona kwanu ndikupeza vuto. Kodi mwina simukugona msanga? Ngati ndi choncho, kukonza kosavuta ndikofuna kukhala pakati pa mapepala mphindi 15 m'mbuyomu sabata iliyonse-kuphatikiza milungu isanu ndi umodzi, mumagona kwa mphindi 90 usiku uliwonse. Ngati vuto lanu ndiloti simungagone kapena kugona kamodzi pabedi, kungakhale kovuta kwambiri. Yesetsani kuchepetsa kumwa khofiine tsiku lomwelo kapena kulankhula ndi dokotala za kusintha mankhwala omwe angakulepheretseni kugona kwanu.

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