Kafukufuku Akuti Kudya Masana-Usiku Kumakupangitsani Kunenepa

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Mwina munamvapo kuti n’kulakwa kudya usiku ngati mukufuna kuchepetsa thupi. Izi zikutanthauza kuti magawo a pizza okhazikika usiku komanso ayisikilimu amathamanga si-nos. (Bummer!) Kumbali yakutsogolo, mwina mudamvanso kuti kudya usiku kwambiri kungakuthandizeni kuwotcha ma calories ndikuti chabwino kudya musanagone, bola ngati ndichakudya chopatsa thanzi chomwe chili mbali yaying'ono ndi ma macronutrients oyenera (protein ndi carbs!). Ndiye, ndi chiyani? Phunziro latsopano, lomwe silinasindikizidwebe pa Msonkhano wa Tulo wapachaka lingayankhe funso limeneli. (Zogwirizana: Kodi Kudya Chakumadzulo Usiku Kukunenepetsani?)

Kwa milungu isanu ndi itatu yoyambirira ya kafukufukuyu, anthu amaloledwa kudya katatu komanso zokhwasula-khwasula pakati pa 8 koloko mpaka 7 koloko masana. Kenako, kwa milungu eyiti inanso, ankaloledwa kudya chakudya chofanana pakati pa masana mpaka 11 koloko madzulo. Asanachitike komanso atayesa milungu isanu ndi itatu, ofufuzawo adayesa kulemera kwa aliyense, thanzi la kagayidwe kachakudya (shuga wamagazi, cholesterol, ndi milingo ya triglyceride) komanso thanzi lamthupi.

Tsopano nkhani yoyipa kwa odya usiku: Anthu adanenepa ndipo adakumana ndi kusintha kwina kwa kagayidwe kachakudya ndi mahomoni akadya pambuyo pake.

Pankhani ya mahomoni, pali zazikulu ziwiri zomwe olemba adayang'ana pa: ghrelin, yomwe imalimbikitsa kudya, ndi leptin, yomwe imakuthandizani kuti mukhale okhutira mukamadya. Iwo adapeza kuti anthu akamadya kwambiri masana, ghrelin idakwera kwambiri masana, pomwe leptin idakwera pambuyo pake, kutanthauza kuti kudya masana kumatha kulepheretsa kudya mopambanitsa pothandiza anthu kuti azikhala okhuta kumapeto kwa tsikulo, ndipo motero amalephera sangalalani nthawi yamadzulo.

Zomveka, izi ndizosokoneza pang'ono chifukwa cha kafukufuku wam'mbuyomu, koma olemba kafukufukuyo akuwonekeratu kuti zotsatirazi zikutanthauza kuti kudya usiku kwambiri ndi chinthu chomwe anthu ayenera kukhala nacho. "Ngakhale kusintha kwa moyo kumakhala kosavuta konse, zomwe apezazi zikuwonetsa kuti kudya koyambirira kwa tsikulo kungakhale koyenera kuchitapo kanthu kuti tipewe zovuta zoyipa izi," atero a Kelly Allison, Ph.D., atolankhani. Allison, wolemba wamkulu pa kafukufukuyu, ndi pulofesa wothandizirana ndi zamaganizidwe azamisala komanso director of the Center for Weight and Eating Disorder ku Penn Medicine. "Tili ndi chidziwitso chokwanira cha momwe kudya mopitirira muyeso kumakhudzira thanzi ndi kulemera kwa thupi," adatero, "koma tsopano tikumvetsetsa bwino momwe thupi lathu limasinthira zakudya nthawi zosiyanasiyana patsiku kwakanthawi."

Ndiye chofunikira apa ndi chiyani? Chabwino, kafukufuku wakale amachita Onetsani kuti chotupitsa usiku chomwe sichipitilira ma calorie 150 ndipo makamaka ma protein ndi carbs (monga kake kakang'ono ka protein kapena yogurt wokhala ndi zipatso) mwina * sangakupangitseni kunenepa. Kumbali inayi, kafukufukuyu watsopano amayang'anira zinthu zamitundu yonse zomwe zingakhudze zotsatira zake, monga momwe chakudya chimakhalira chopatsa thanzi komanso kuchuluka kwa masewerawa. Izi zikutanthauza kuti zotsatirazi zimagwira anthu omwe ali ndi zizolowezi zabwino, komanso, osati iwo okha omwe akudya zakudya zosafunikira asanagone.

Sizofunikira kusintha zizolowezi zanu ngati mukusangalala ndi kulemera kwanu komanso thanzi lanu lonse. Koma ngati mukuda nkhawa ndi kunenepa, cholesterol, kapena zina mwazinthu zomwe zasokonekera phunziroli, kungakhale koyenera kuyesa kusintha momwe mumadyera kuti muziyang'ana kwambiri masana kuti muwone ngati zikupanga kusiyana kwa inu.

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