Crystal Nelson
Ukutya kwethu kunokuchaphazela ubuthongo bethu - oku kuboniswa ngophando lwase-US lwakutsha nje. Yintoni ebangela ukuba umntu alale ngokuzolileyo, yaye yintoni ofanele uyiphephe?
Izazinzulu kudala zazi ukuba umgangatho wokulala unokuchaphazela indlela yokutya. Kuphononongo oluncinci, abaphandi baseMelika ngoku baphanda ukuba, ngokuchaseneyo, indlela otya ngayo ichaphazela umgangatho wokulala kwakho.
Iqela elivela kwiYunivesithi yaseColumbia eNew York liqwalasele izifundo ezingama-26 (amadoda ali-13 kunye nabasetyhini abali-13) kwilabhoratri yokulala emva kokuba bebambelele kukutya okumiselweyo (okuphezulu kwifayibha, kunamafutha aphantsi, iswekile ephantsi) kangangeentsuku ezintathu okanye babenokutya okunesondlo. usuku lokuphumla lutyiwe ngokokuthanda kwabo.
Ifayibha iphucula umgangatho wokulala
Isiphumo: Abo batya ifayibha eninzi babenezigaba ezinde zokulala. Ukutya okunamafutha amaninzi, kwelinye icala, kwakunxulunyaniswa nexesha elifutshane lokulala. Ukusetyenziswa kweswekile ephezulu nako kwakhokelela ekuphazamisekeni ngakumbi ebuthongweni obunzulu.
Kwakhona kwakukho ukungafani kwixesha elithathayo ukulala: ngeentsuku kunye nokutya okumiselweyo, izifundo zifuna umyinge wemizuzu eyi-17 yokulala - ngeentsuku kunye nokutya okukhethiweyo ngokukhululekile kwakuyimizuzu engama-29.
"Ukuqonda ukuba ukutya kunokuphembelela ukulala kubaluleke kakhulu ngokwempilo - ngokuqwalasela ukukhula kwendima edlalwa ubuthongo ekuphuhliseni izifo ezingapheliyo ezifana noxinzelelo lwegazi oluphezulu, isifo seswekile kunye nesifo senhliziyo," kusho inkokeli yophando uMarie- Pierre. eSt Onge.
Amafutha ahluthayo kunye nefayibha - yintoni na kuyo?
Imicu yokutya ayincedi kuphela ekuphumleni ubuthongo - kodwa ikwanceda ukuba unciphise umzimba, uthintele izifo ezininzi, kwaye ukhusele intliziyo kunye nengqondo. Oogqirha batusa ukutya i-30 grams yefiber ngosuku, kodwa iingcali ziqikelela ukuba sitya i-10 grams ngaphantsi komndilili. Itheyibhile ikubonisa ukuba kukuphi ukutya okuqulethe isixa esikhulu sefiber yokutya.
Amafutha ahluthayo, olu phando luthi kufuneka aphetshwe ukuze alale kakuhle ebusuku, afumaneka ikakhulu kwiimveliso zezilwanyana ezifana nenyama, ibhotolo, umthubi weqanda, kunye nobisi, kodwa nakwezinye ukutya okusekelwe kwizityalo ezifana netshokolethi kunye neoli yesundu. Ukuba ufuna ukwandisa amathuba akho okufumana ubuthongo obumnandi ebusuku, kufuneka utye intlanzi rhoqo endaweni yenyama kwaye usebenzise imajarini endaweni yebhotolo – kuba oku kutya kuqulathe iiasidi ezihluthayo nezinganyityiyo kakhulu.
Isidlo sangokuhlwa esilungileyo sobuthongo obumnandi ke ngoko sisiqhekeza sesonka somgubo weavokhado – zombini zityebile kwifiber. Kwi dessert, kukho iapile okanye ipere, ekwanefiber eninzi. Kubalulekile: Sela amanzi amaninzi - kuba iifiber zokutya kufuneka zidumbe emzimbeni ukuze ziphuhlise isiphumo sazo esisiso. Imizuzu engama-30 ngaphambi kokuba ulale kukho iglasi yobisi lwe-almond - kuba i-magnesium iqulethe izola inkqubo ye-nervous. I-tryptophan esebisini ikwakhuthaza ukuveliswa komzimba kwe-melatonin.
