Phunzirani Zifukwa ndi Zopewera Zopewera Zoopsa za Postprandial Somnolence
Chakudya chodyera, kapena postpandial somnolence, ndi chikhalidwe chimene chingakhoze kuchitika mutadya chakudya chachikulu. Kaŵirikaŵiri amafotokozedwa ngati kumverera kwa kutopa kwambiri kapena kuthamanga komwe kungathe kukhala maola angapo. Pali malingaliro osiyanasiyana osiyana siyana omwe amachititsa kuti zakudya zisawonongeke komanso zomwe mungachite kuti mchitidwewo usapezeke.
Kodi Coma Chakudya N'chiyani?
Tonsefe takhala ndikumva bwino patatha chakudya chachikulu.
Pambuyo polemba chakudya champhongo chomaliza, mumagunda pabedi, mutenge bwino, mutenge mtunda wautali, mutenge masana kapena madzulo kumalo ochepa-osatha kuchita zambiri kuposa kusintha kanjira TV. Mwamva kuti izi zimatchedwa "chakudya chamtundu," koma kodi chakudya chamtundu ndi chinthu chenicheni?
Inde. "Chakudya chotchedwa" coma, "chomwe chimatchedwanso postprandial somnolence kapena postpandial sleepiness, ndi chikhalidwe chenicheni chomwe amaphunzira ndi asayansi enieni. Ngakhale chifukwa cha kukhwima pambuyo pa chakudya kumakhala kutsutsana, palibe chisokonezo pa zizindikiro: ulesi ndi kulemera, kawirikawiri zimaphatikizana ndi kuphulika komanso kumverera kolimba m'mimba.
Nchiyani Chimachititsa Coma Chakudya?
Pali malingaliro osiyanasiyana okhudza zifukwa za postprandial somnolence. Ochita kafukufuku afufuza momwe zinthu zilili kwa zaka zambiri, koma sizigwirizana kuti n'chifukwa chiyani chimachitika. Izi ndi zina mwa ziphunzitso zotchuka.
- Kudya zakudya ndi tryptophan. Kodi munayamba mwawonapo chakudya chamtunda pambuyo pa chakudya cha Thanksgiving? Akatswiri ambiri a zamankhwala amanena kuti chakudya cham'mbuyo chimatha kumalo okwera a L-tryptophan (omwe amatchedwa "tryptophan") mu Turkey.
Tryptophan ndi amino acid yomwe imapezeka mu nyama ndi mkaka. Pamene amino acid imagwiritsidwa ntchito limodzi ndi zakudya zowonjezera mavitamini (monga mbatata yosenda ndi kuyika), zimalowa mosavuta mu ubongo ndikuwonjezera ma serotonin. Serotonin ndi mitsempha ya ubongo yomwe imachepetsa kukwatira, kotero mumakhala womasuka komanso wokhala ndiulesi pamene serotonin ikukwera.
Tryptophan ndi serotonin zimathandizanso pakupanga melatonin m'thupi. Melatonin ndi hormone yomwe imathandiza thupi kukonzekera kugona.
- Kusintha kwa magazi kumapita ku ubongo. Akatswiri ena a zachipatala amanena kuti kupuma kwapadera kumachitika chifukwa cha kusintha kwa magazi m'magazi kupita ku ziwalo za m'mimba. Kudya kumayambitsa dongosolo lanu loopsya la parasympathetic (PNS).
PNS imayendetsa ntchito zina m'thupi lanu ngati kuchepetsa kuthamanga kwa mtima ndi kuyendetsa magazi ndi chimbudzi. PNS imayambitsa pamene mimba ikukula kudya chakudya chachikulu. Chifukwa cha zizindikiro za PNS, kuthamanga kwa magazi kumalangizidwa kwambiri ku ziwalo zogonana ndi zocheperapo ku ubongo. Kutaya magazi pang'ono pang'ono kungakuchititseni kuti mukhale ogona komanso otopa. - Kugwiritsa ntchito zakudya zamtengo wapatali kapena zamtengo wapatali. Kafukufuku wina adafunsa mafunso a tryptophan komanso kugwirizana pakati pa magazi ndi kusintha kwa chakudya. M'malo mwake, ochita kafukufukuwa amapereka kuti kudya chakudya chokhala ndi mafuta ambiri komanso otsika muzakudya kungayambitse kudya.
Phunziro limodzi laling'ono, ofufuza adapeza kuti apamwamba a cholecystokinin (CCK) atatha mayeso awo adadya mafuta ochepa kwambiri. Amasonyeza kugwirizana pakati pa kutulutsidwa kwa CCK ( hormone yomwe imafooketsa njala ) komanso kuyambira kwa kugona chifukwa ma CCK apamwamba awonetsedwa kuti amachititsa kugona mu makoswe.
Ofufuza ena adanena kuti kuphatikizapo zizindikiro zogonana zimatumizidwa ku malo ogona ogona mu ubongo wanu mutatha kudya chakudya chokwanira chomwe chimakhala ndi mafuta ambiri komanso / kapena zakudya zamakono. Zizindikirozi zimachepetsa zizindikiro zowonongeka ndi njala mu ubongo ndi kukulitsa kugona.
Njira Zothandizira Coma Chakudya
Ngati mukufuna kupewa kutsika pa bedi kwa maola mutatha kudya chakudya chotsatira, muli malangizo angapo omwe mungatsatire. Ambiri amaphatikizapo kugwiritsira ntchito mfundo zofunikira.
- Idyani zakudya zing'onozing'ono zomwe zimaphatikizapo zakumwa. Ochita kafukufuku apeza kuti chakudya chambiri chimayambitsa chakudya chambiri. Kuphatikiza apo, ambiri ofufuza amavomereza kuti chakudya cholimba n'chimodzimodzinso chidziwitso chodziwika bwino cha kugona kwa chakudya pambuyo pa chakudya. Ngati mukufuna kukhala tcheru masana kapena chakudya chamadzulo, chingathandize kudya zakudya zing'onozing'ono ndi kupanga gawo la madzi. Sungani supu ndi sangweji yaing'ono, kapena smoothie ndi dzira lopweteka.
- Pezani mokwanira. Ngati mukukonzekera kuyendetsa galimoto mutatha kudya kwakukulu, onetsetsani kuti mukupuma bwino musadye. Kafukufuku wina wa madalaivala omwe anali kumbuyo kwa gudumu atatha kudya chakudya chamadzulo chachikulu adapeza kuti chakudya chachikulu chimapangitsa kuti tulo tipewe kwambiri. Izi zikutanthauza kuti ngati dalaivala anali atagona kale, kudya chakudya chachikulu kunapangitsa kuti zikhale zovuta kwambiri.
- Kusamalitsa macronutrients. Ngakhale kuti iwo sagwirizana pa kayendetsedwe kake, ofufuza akuwoneka kuti akuvomereza kuti zakudya zamtundu zimakhala zovuta kuti mukhale ogona patatha maola mutatha kudya. Ngati mumanga zakudya zokwanira poyambitsa mapuloteni ndi mavitamini ndi mafuta ochepa, ndiye kuti simungakhale ndi vuto la chakudya chamtundu.
Ndipo kusunga miyeso ya magawo nthawi zonse kumakhala kochenjera. Chigawo chimodzi cha nyama kapena nsomba ndi ma ola atatu kapena anai okha. Ndipo kukula kwa gawo limodzi la chakudya chokhazikika ndi chikho chimodzi, kapena kukula kwa chifuwa chanu. Mankhwala amodzi amodzi amakhalapo supuni imodzi kapena ziwiri. - Yambani mukatha kudya. Pitirizani kusindikizidwa ndikuthandizani minofu yanu mutatha kudya kwakukulu ndi kuyenda kochepa kapena gawo lachithunzi. Pa zosachepera, izo zidzakuthandizani kuti mukhale bwinoko pa chiwerengero cha ma calories omwe amadya. Koma zingathandizenso kupititsa patsogolo thupi lanu kuti zisamawonongeke.
Mawu Ochokera
Kudya chakudya chambiri chochuluka kwambiri si nzeru yanzeru. Timakonda kulimbikitsa kuchepetsa, koma tikudziwanso kuti ndi zophweka bwanji kuchita nawo nthawi yapadera monga Thanksgiving kapena chikondwerero cha tsiku lobadwa.
Ife tonse takhala tiri kumeneko. Ngakhale kuti zakudya zowonongeka sizimasuka, nthawi zina zochitika za postprandial somnolence sizingathe kuvulaza. Ndipotu, zingatikumbutse kuti tizigwiritsa ntchito bwino kudya chakudya chotsatira. Choncho mupumulani pambuyo pa chakudya chanu chachikulu, koma kumbukirani kuti muzigwiritsa ntchito zakudya zolimbitsa thupi nthawi zambiri kuti thupi lanu likhale labwino, likhale lolimbika komanso lcheru.
> Zotsatira:
> Anita S Wells, NW Werengani, K Uvnas-Moberg, P Alster. Mphamvu za Mafuta ndi Zakudya Zamadzimadzi pa Kupsinjika kwa Postprandial, Mood, ndi Hormones. Physiology & Chikhalidwe . May, 1997.
> Browning KN, Travagli RA. Mchitidwe Wokhudzana ndi Mitsempha Yachigawo Kusintha kwa Mimba za Mimba ndi Kutseka ndi Kusinthasintha kwa Ntchito za M'mimba. Physiology yeniyeni . 2014; 4 (4): 1339-1368.
> Kimberly A. Bazar, A.Joon Yun, Patrick Y. Lee. Kuwongolera nthano: nthenda ya neurohormonal ndi vagal malo ogona, osati kugawidwa kwa magazi, zingakhale zolemba za postpandial somnolence. Zolemba Zamankhwala . Vesi 63, Issue 5, 2004, masamba 778-782.
> Sang Woo Kim, Byung Mu Lee. Matenda a mitsempha, mitsempha ya mitsempha, ndi kutsekemera kwa vagal, osati kuwonjezeka kwa serotonin, kapena kugoba posinthana. Zosayansi Zolemba. Vuto 2, Nkhani 6, 2009, masamba 422-427.
> BY Silber, JAJ Schmitt Zotsatira za tryptophan loading pa kuzindikira anthu, kusangalala, ndi kugona. Maphunziro a zaumulungu ndi Zomwe zimayendera. February 2010.