Kugona: Ambiri a ife timadziwa kuti tikusowa zambiri, koma sitikuziika patsogolo. Tingafune kutuluka kunja kwa ola limodzi, penyani gawo limodzi lokha, kapena tipezani zambiri musanaitchule usiku. Koma ngati kulemera kuli kofunikira kwa inu, onjezerani kugona kwabwino usiku kuti muzilemba!
N'chifukwa Chiyani Kugona N'kofunika Kwambiri Kulimbitsa Thupi?
- Malingana ndi Center for Control and Prevention 1 akuluakulu atatu aliwonse akugona. Pafupipafupi, timafunika kugona maola 7 usiku. Kodi mukupeza anu? Ngati sichoncho, mungakhale mukuika moyo wanu pachiswe.
- Pali zifukwa zoonekeratu kuti kusowa tulo kungateteze kulemera. Simungagwire nawo masewera olimbitsa thupi ngati mutatopa, ndipo nthawi zamadzulo nthawi zambiri mumakhala ndi zakudya zambiri zoperewera komanso zosadya. Koma palinso chifukwa chenichenicho. Kupatula pang'ono kugona kumakhala kuti mumakhala ndi njala. Izi ndi chifukwa cha mahomoni awiri: ghrelin ndi leptin. Ghrelin imasonyeza njala, ndipo leptin imayimitsa iyo. Koma kafukufuku amasonyeza kuti pamene iwe wagona, umatulutsa ghrelin ndi leptin yochepa. Ndipo izi zikachitika, thupi lanu silingagwiritse ntchito insulini moyenera. Kuchulukitsa insulini = kusungirako mafuta.
- Mukusowa umboni? Kafukufuku wosaneneka wasonyeza kugwirizana pakati pa kunenepa kwambiri ndi kusowa tulo. Mwachitsanzo, kafukufuku wochokera ku Harvard amasonyeza kuti amayi omwe amagona maola asanu kapena asanu usiku uliwonse amakhala ndi chiopsezo chachikulu cha 15 peresenti ya kukhala ochepa kwambiri ndiye maphunziro omwe anagona maola 7 usiku.
Kotero, musati muwononge kuchepa kwanu-kutaya mwa kuyesa tulo!
Njira 4 Zokuthandizani Kuti Mupeze Mpumulo Wabwino Usiku
Idyani Chakudya Chogonetsa Chakudya pa Chakudya Chamadzulo
Tonsefe timayankhula Turkey chifukwa cha kutopa kwathu patatha chakudya choyamika. Turkey ili ndi mbiri imeneyo chifukwa imakhala ndi ayinini ya amino acid Tryptophan, yomwe imadziwika kuti imabweretsera tulo. Ndipo mumakhala ocheperapo kwambiri mukamacheza kuti Turkey ndi carbs, chifukwa amadziwika kuti akugona.
Yesetsani kupanga nyama ya meatloaf ndi turkey ndi oats kuti mutenge nokha mu malingaliro otere. Zakudya zina zomwe zili ndi tryptophan zikuphatikizapo shrimp, mbewu za chia, ndi mazira.
Kuchita masewera olimbitsa thupi
Ndikudziwa; mwatopa kwambiri! Koma kuzungulira ukuyenera kusweka. Kugwiritsa ntchito kukuthandizani kuti mugone mokwanira kumapeto kwa tsiku. Sankhani nthawi iliyonse yomwe ntchito ikukuyenderani bwino, koma nthawi zambiri mumapewa kugwira ntchito mwamsanga musanagone. Ngati simunayambe kuchita masewera olimbitsa thupi, khalani ndi maulendo ena . Kapena finyani mu khalori ina yomwe imayaka mu khitchini yanu .
Yakhazikitsa Nthaŵi Zam'madzi
Khalani ndi chizoloŵezi-njira iyi, thupi lanu lidzazindikira pamene ili nthawi yoti mugone! Mwinamwake sungani kapu ya tiyi kapena mukasamba madzi ozizira omwe amachititsa kuti thupi lanu lizitenthe ndikutsika pansi, ndikuwonetsetsani kuti thupi lanu ndilo nthawi yogunda udzu. Dulani lavenda lamoto mu chipinda chanu chogona-tawonetsedwa kuti tikupangitsa kugona. Ndipo mphamvu pansi zipangizo zanu! Ubongo wathu umalimbikitsidwa ndi nyali zowala za iPads, iPhones, iPods, ndi ndondomeko yanga yowona-imodzi-zambiri.
Musadye Chakudya Chachikulu Pafupi ndi Nthawi Yogona
Simukufuna kuti thupi lanu lizigwiritse ntchito nthawi yowonjezerapo kuti idye chakudya chanu mukakhala pansi. Izi zingachititse kuti mukhale osasangalala, zomwe zimakupangitsani kuti muvutike.
Mofanana ndi kuchita masewera olimbitsa thupi, peŵani kudya chakudya chambiri maola awiri kapena atatu musanagone. Ngati muli ndi limodzi la masiku onse (tonsefe timachita) ndikupeza kuti mukusowa njala musanayambe kugona, idyani chakudya china.
Usiku wausiku!
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!