Emma Miller
Yehla emzimbeni, susa ukudumba, kwaye ulale kakuhle. Ezinye iziselo ziya kukunceda ukujamelana nezi nkqubo. Kangangexesha elide, iingcali zempilo ziye zavumelana ukuba kufuneka sinciphise ukutya esikutyayo kwiiyure ezimbalwa ngaphambi kokuba silale. Ukutya okanye ukusela ngaphambi kokulala kuya kongeza iikhalori ezongezelelweyo kunye nokwandisa umngcipheko wesifo senhliziyo kunye nesifo sikashukela.
Nangona oku kunokuba yinyani xa udla kakhulu ngaphambi kokuba ulale, abaphandi baye bafumanisa ukuba ukutya okuncinci kokutya okuthile (okufana neprotheni) kunokuba neenzuzo ezintle zomzimba ngaphambi kokulala. Ngoko ke, impendulo yombuzo wento yokusela ngaphambi kokulala ukulala kakuhle ilula kakhulu.
Ngokufanelekileyo, ukusela isiselo esithambisayo ngaphambi kokulala ayisiyonto nje yokuphumla ngexesha lokulala, kodwa kunokuphucula ubuthongo bakho kwaye kukuncede unciphise umzimba - kuxhomekeke kwinto oyiselayo.
Iprotein ye-yoghurt yamaGrike
Njengoko kukhankanyiwe ngasentla, ukuthatha iprotheni ngaphambi kokulala, ngakumbi ukuba uye wasebenzisa kwangaphambili, kunceda ukuvuselela ukulungiswa kwemisipha (i-muscle protein synthesis) ngexesha lokulala. Okukhona unesihlunu esingakumbi, kokukhona utshisa iikhalori ezingakumbi umzimba wakho.
Iimveliso zobisi zingumthombo ofanelekileyo weprotheyini, ngakumbi kubantwana.
Ubisi (olushushu okanye olubandayo) luqukethe i-calcium kunye ne-tryptophan, ephucula umgangatho wokulala. Ubisi luqulethe iindidi ezimbini zeprotheni yobisi - i-whey kunye ne-casein. Kuyaziwa ukuba abakhi bomzimba badla iprotheni ye-whey emva koqeqesho kuba ngokukhawuleza yakha ubunzima bemisipha. Nangona kunjalo, iprotheni ye-casein yiprotheyini ekhupha ngokukhawuleza ebhetele yokwakha izihlunu kwixesha elide.
Umthombo olungileyo we-casein yiyogathi yamaGrike. I-yoghurt yamaGrike ishukunyiswa ngexesha lokulala iqulethe idosi enempilo yeprotheni ye-casein ebonelela ngokuzinzile kwee-amino acids zokubuyisela imisipha. Ukongeza, i-yogurt shake ingaba sisiselo esimnandi esimnandi ngaphambi kokulala.
Iti ye-Chamomile
I-Chamomile yinto eyaziwayo yokuthomalalisa, nangona ithambile. (Enyanisweni, i-chamomile ibhalwe njengeyeza elisemthethweni kwi-pharmacopeias kumazwe angama-26, kuquka iJamani, iBelgium, iFransi kunye ne-United Kingdom.) Yandisa izinga le-glycine emzimbeni, i-neurotransmitter ekhulula i-nerve kwaye ibangele ukulala. . Ukongeza, i-chamomile ilungele ukuqunjelwa. Ke, ikomityi efudumeleyo yeti ye-chamomile ilungele ukuphumla ngaphambi kokulala.
I-Chamomile iphinda idibaniswe nokulawulwa kwe-glucose ephuculweyo kunye nokulahlekelwa kwesisindo. Abaphandi baye bachonga iikhompawundi ezine kwi-chamomile ezithi zidibene zinokumodareyitha ukugaya i-carbohydrate kunye nokufunxa iswekile.
Isiselo somdiliya esibomvu
I-Resveratrol, i-antioxidant eyaziwayo kwiwayini ebomvu, inokuguqula amanqatha amhlophe angaphezulu emzimbeni abe ngamafutha e-beige asebenzayo atshisa amandla. Kodwa ngubani ofuna "beige fat"?
Abaphandi kudala bekholelwa ukuba kukho iintlobo ezimbini kuphela zamafutha emzimbeni: amanqatha amhlophe, apho iilipids zigcinwa njengamandla, kunye namafutha amdaka, atshisa iilipids ukuvelisa ubushushu. Oosonzululwazi baye bafumanisa amafutha e-beige, avela kumafutha amhlophe kodwa angatshisa amandla afana namanqatha amdaka. I-Resveratrol inokuphucula ukuguqulwa kwamafutha amhlophe kwi-beige fat; kumanqanaba aphezulu, kunokuthintela ukutyeba.
I-Resveratrol yinto eyenzeka ngokwemvelo efumaneka kwiidiliya ezibomvu, iiblueberries, amaqunube, amaqunube, kunye namaapile. I-Resveratrol yenye yee-antioxidants eziveliswa zezi ziqhamo. Ezi khompawundi zonyusa i-oxidation yamafutha e-beige kwaye atshise ukugqithisa njengobushushu bomzimba.
Enye iglasi yewayini ebomvu ngaphambi kokulala nayo iya kukunceda uphumule. Sukubaxa kakhulu – utywala obungaphezulu kweeglasi ezimbini bunokuphazamisa ubuthongo bakho.
Kefir
I-Kefir isityebi kwiibhaktheriya zeprobiotic kwaye ngumthombo omhle we-calcium. I-Kefir ine-tart, i-flavour ebukhali efana neyogathi, kodwa i-liquid consistency ngaphezu kwe-yogurt, ngoko ifana nesiselo.
Abaphandi baye bacebisa ukuba i-probiotics kwi-kefir inokuguqula i-gut microbiota, evimbela i-lipogenesis kwaye ikhuthaze i-acid oxidation enamafutha. Oku, kunokunciphisa ubunzima bomzimba kwaye kuthintele ukutyeba.
Soy-based protein shake
Ukuba i-kefir okanye iyogathi yesiGrike ayikho kwincasa yakho-umzekelo, ukuba awunyamezeli i-lactose okanye ulandela ukutya kwe-vegan-okanye ukuba ufuna ukutshintsha ukutya kwakho kancinci, iprotein esekelwe kwi-soy inokupakisha iprotein punch kwaye ngokunjalo. kukunceda unciphise umzimba. Abaphandi baye babonisa ukuba iprotheni ye-soy inenzuzo njengezinye iintlobo zeprotheni njengenxalenye yenkqubo yokulahlekelwa kwesisindo.
Ukongezelela, i-soy ifundwe ngokucokisekileyo kwiimpawu zayo eziphilileyo zentliziyo. Abanye abaphandi bacebise ukuba i-soy inalo mphumela we-cardioprotective ngokunciphisa amanqatha omzimba. Kwesinye isifundo sokulahlekelwa kwesisindo, abaphandi babonisa ukuba iimveliso zesoya endaweni yezinye ukutya zinciphisa ubunzima bomzimba kunye nomngcipheko we-cardiometabolic ngaphandle kokulahlekelwa ngumsebenzi womzimba okanye amandla.
Iimbotyi zesoya zikwatyebile kwii-amino acids, hayi eyona incinci yi-tryptophan, ekunceda ukuba ulale.
amanzi
Ingxaki kuphela kuzo zonke iziselo ezidweliswe ngasentla kukuba zonke ziqulethe ubuncinane iikhalori ezithile. Amanzi, kwelinye icala, aqulethe iikhalori zero, ezinika inzuzo ngaphezu kwaso nasiphi na isiselo ekunciphiseni ukutya kweekhalori.
Ukongezelela, ukusela amanzi amaninzi kuhambelana nokulala okubuyisela kunye nokulala okuncinci emini. "Ezi ziphumo zibonisa ukuba ukusela amanzi amaninzi, okuyindlela yokuziphatha ehambelana nenani leenzuzo zempilo, inokuphinda idibaniswe nokulala okunempilo," babhala abaphandi kwi-Journal of Sleep Research, owafunda ikhonkco phakathi kwezondlo zokutya kunye neempawu zokulala.
Ngokuqinisekileyo, ukusela nayiphi na isiselo ngaphambi kokulala kukulinganisela phakathi komngcipheko kunye nenzuzo - unokufumana inzuzo yezempilo, kodwa ukuba usela kakhulu, unomngcipheko wokuvuka nge-edema.
Sela i-edema
Yintoni yokusela kusasa ukuze ugweme ukuvuvukala? Ayisiyiyo kuphela ijusi ye-cranberry okanye ijusi yeziqhamo, kodwa kunye ne-decoction yamagqabi ejikijolo ilungile ukususa ulwelo olungaphezulu. Kubalulekile ukulungiselela isiselo sesithelo ngaphandle kweswekile - i-1 g ye-carbohydrates elula igcina i-4 g yamanzi. Amagqabi anokwenziwa njengeti eqhelekileyo.
