Idyani Izi Kuti Mugone Bwino

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Pali zambiri zoti mugone tulo tokwanira kuposa kuchuluka kwamaola omwe mumatsamira pilo. Pulogalamu ya khalidwe za tulo ndizofunika kwambiri, ndipo malinga ndi kafukufuku watsopano wofalitsidwa mu Zolemba pa Clinical Sleep Medicine, zakudya zanu zitha kuthandiza (kapena kupweteka!).

Ofufuza ku Yunivesite ya Columbia adawona anthu 26 omwe ali mnyumba yogonera kwa tsiku limodzi kuti awone momwe ma fiber, shuga, ndi mafuta okhuta zimakhudza kugona kwawo. Zotsatira zidawonetsa kuti kudya michere yocheperako, komanso shuga wambiri komanso mafuta okhutira tsiku lonse amapangitsa kuti anthu azigona mokwanira usiku.

Nthawi zambiri, pamakhala kuwala, kusokoneza tulo, komanso kugona pang'ono pang'onopang'ono usiku uliwonse. Zonsezi ndi gawo la kugona tulo, koma ndi mtundu wachiwiri, wozama womwe umagwira ntchito yonse yobwezeretsa yofunikira kuti mutsimikizire kuti mwatsopano komanso kupumula tsiku lotsatira. Mukufuna. Mukuzifuna.

Kafukufukuyu adatsimikiza kuti mukapeza mphamvu zambiri kuchokera ku mafuta okhutira ndi shuga, nthawi yocheperako mumagona pang'onopang'ono, ndipo mumatha kudzuka pakati pausiku. Zakudya zomwe mumadya zimakhudza ma neurotransmitters ena omwe ali ndi udindo wowongolera kupuma kwanu. "Shuga ndi mafuta atha kusokoneza momwe ubongo umapangira serotonin, yomwe umafunikira kugona," akutero a Marie-Pierre St-Onge, Ph.D., wolemba wamkulu pa kafukufukuyu.

Komabe, zakudya zomwe zimakhala ndi fiber zambiri zimaneneratu kugona kwambiri usiku wonse. Oo, kupuma kokongola. Ofufuzawo sadziwa kwenikweni Bwanji Ulusi umagwira ntchito zamatsenga, koma ukhoza kulumikizidwa ndi index ya glycemic, malinga ndi St-Onge. (Uwu ndiye mlingo womwe thupi lanu limathyola ma carbs ndikuwasandutsa shuga.)

Chofunika kwambiri, ngakhale kukula kwazitsanzo kunali kochepa, zimangotengera ochita kafukufuku imodzi tsiku kuti muzindikire momwe kudya kumakhudzira khalidwe la snooze. Ndizomveka kunena kuti kumenya timitengo ta mozzarella ndi zakumwa zotsekemera pa nthawi yachisangalalo sikungakhale kothandiza, ndipo kungakupatseni mwayi woti mupumule usiku wonse. Pezani zakudya monga zipatso ndi masamba obiriwira akuda tsiku lonse m'malo mwake, ndipo mulandire mphotho mukamagona.

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