Zakudya Zoyipa Kwambiri Kudya Usiku Ngati Mukufuna Kuonda

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Palibe chifukwa chodzikanira chakudya cham'mawa ngati mukumva njala, komabe muyenera kuganiza mwanzeru pankhani yodya mochedwa. Kudya zakudya zolakwika kumasokoneza tulo tanu ndikuwonjezeranso zopatsa mphamvu zambiri tsiku lanu. M'malo mongodumphira mu chinthu chapafupi, chowoneka bwino kwambiri mufiriji yanu, nayi mitundu isanu ya zakudya zomwe muyenera kupewa usiku ndi chifukwa chake.

1. Zakudya zonona kapena zonenepetsa. Zakudya zonona, zolemera, zamafuta sizimangokupangitsani kukhala aulesi m'mawa mwake, komanso zimakupangitsani m'mimba kugwira ntchito mopitirira muyeso kuti mugayike chakudya chonsecho. Khalani kutali ndi zinthu monga chakudya chofulumira, mtedza, ayisikilimu, kapena zakudya zabwino kwambiri musanagone.

2. Zakudya zama carb kapena shuga wambiri. Kanthu kenakake kokoma musanagone ndi zomwe zimafunika kuti mupumule osangalala, koma ngati mungayese chidutswa chachikulu cha keke ya chokoleti, ma spike omwe ali m'magazi anu am'magazi angapangitse kuti mphamvu zanu zizilimba ndikutsika, kusokoneza kugona kwanu munjira. Pewani keke, ma cookie, kapena ma dessert ena komanso zakudya zokhwasula-khwasula monga zokhwasula-khwasula kapena buledi woyera ndikudyetsa apulo m'malo mwake.

3. Nyama yofiira ndi mapuloteni ena. Monga zakudya zamafuta, kudya nyama zofiira usiku kumakhazikika m'mimba mwanu ndikukulepheretsani kugona mukamagaya (nyama yofiira imatha kukukhudzani kwambiri, koma kudya gawo lalikulu la nkhuku kapena nkhumba zotsatira zomwezo). Simusowa kuti mupewe mapuloteni palimodzi, onetsetsani kuti mukupita ku magawo owonda komanso ochepa, monga bere lopukutira kapena kapu ya yogurt.

4. Zakudya zokometsera. Zonunkhira zimatha kukhala mankhwala achilengedwe pothana ndimatenda osiyanasiyana, koma mukalakalaka chakudya chamadzulo, chokani ku msuzi wotentha. Zakudya zokometsera, zokometsera zimatha kukhumudwitsa m'mimba mwanu, ndipo mankhwala omwe ali muzakudya zokometsera amathanso kudzutsa malingaliro anu, zomwe zimapangitsa kuti zikhale zovuta kugona.

5. Magawo akulu. Kudya chakudya chamadzulo usiku sikuyenera kukhala chakudya chamadzulo. Sungani kuchuluka kwama calories pansi pa 200 kuti musakhale ndivuto lililonse ndikumagona. Mudzamvanso bwino podziwa kuti simunasinthe zizolowezi zanu zadyera tsikulo musanagone.

Ndiye muyenera kudya chiyani? Tizigawo zing'onozing'ono, zopepuka zomwe zimachepetsanso zilakolako ndikukuthandizani kugona. Yesetsani kuphatikiza zakudya zopatsa tulo kapena zotsekemera za usiku wotsika kwambiri zomwe zimakhudza zokhumba zanu zonse zokoma kapena zamchere. Ndipo kumbukirani kuchepetsa kuchuluka kwa zakumwa zomwe mumamwa, chifukwa zakumwa zambiri zimatha kukulepheretsani usiku.

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