Crystal Nelson
Ukudla kwethu kungathinta ukulala kwethu - lokhu kuboniswa ucwaningo lwakamuva lwase-US. Yini ekhuthaza ukulala okuzolile, futhi yini okufanele uyigweme?
Sekuyisikhathi eside ososayensi bazi ukuthi izinga lokulala lingathonya imikhuba yokudla. Ocwaningweni oluncane, abacwaningi base-US manje baphenya ukuthi, ngokuphambene, indlela odla ngayo iyithinta kanjani ikhwalithi yokulala kwakho.
Ithimba lase-Columbia University eNew York laqaphela abantu abangu-26 (abesilisa abangu-13 nabesifazane abangu-13) elabhorethri yokulala ngemva kokuba benamathele ekudleni okunqunyiwe (okune-fibre ephezulu, amafutha aphansi, ushukela ophansi) izinsuku ezintathu noma benoshukela omningi. usuku lokuphumula ludliwa ngokuthanda kwabo.
Ifayibha ithuthukisa ikhwalithi yokulala
Umphumela: Labo abadla i-fiber eningi babenezigaba ezinde zokulala. Ukudla okunamafutha agcwele, ngakolunye uhlangothi, kwakuhlotshaniswa nezikhathi ezimfushane zokulala ubuthongo obukhulu. Ukusetshenziswa kakhulu kukashukela nakho kwaholela ekuphazamisekeni okwengeziwe ebuthongweni obujulile.
Kwakukhona futhi umehluko ngesikhathi esithatha ukulala: ngezinsuku zokudla okunqunyiwe, izifundo zazidinga isilinganiso semizuzu engu-17 ukuze zilale - ngezinsuku zokudla okukhethiwe ngokukhululekile kwakuyimizuzu engu-29.
"Ukuqaphela ukuthi ukudla kungaba nomthelela ebuthongweni kubaluleke kakhulu ngokwempilo - uma kubhekwa ukukhula kwendima edlalwa ukulala ekukhuleni kwezifo ezingamahlalakhona njengomfutho wegazi ophakeme, isifo sikashukela nesifo senhliziyo," kusho umholi wocwaningo uMarie- Pierre. St Onge.
Amafutha agcwele kanye ne-fiber - yini ekuwo?
Imicu yokudla ayigcini nje ngokusiza ebuthongweni obuzolile - kodwa futhi ikusiza ukuthi wehlise isisindo, ivikele izifo eziningi, futhi ivikele inhliziyo nengqondo. Odokotela batusa ukudla amagremu angu-30 efayibha ngosuku, kodwa ochwepheshe balinganisela ukuthi sidla kancane ngamagremu angu-10 ngokwesilinganiso. Ithebula likukhombisa ukuthi yikuphi ukudla okuqukethe inani elikhulu kakhulu le-fiber yokudla.
Amafutha asuthayo, ucwaningo oluthi kufanele agwenywe ukuze ulale kahle ebusuku, atholakala kakhulu emikhiqizweni yezilwane njengenyama, ibhotela, isikhuphasha seqanda, nobisi, kodwa nakwezinye ukudla okusekelwe ezitshalweni njengoshokoledi namafutha esundu. Uma ufuna ukwandisa amathuba akho okuthola ubuthongo obuhle ebusuku, kufanele udle inhlanzi kaningi esikhundleni senyama futhi usebenzise imajarini esikhundleni sebhotela - ngoba lokhu kudla kuqukethe ama-acids ambalwa agcwele futhi angagcwalisiwe.
Ngakho-ke isidlo sakusihlwa esihle sokulala kahle siwucezu lwesinkwa se-wholemeal esinokwatapheya - zombili zicebile nge-fiber. Ku-dessert, kukhona i-apula noma i-pear, equkethe ne-fiber eningi. Okubalulekile: Phuza amanzi amaningi - ngoba imicu yokudla kufanele ikhukhumale emzimbeni ukuze ithuthukise umphumela wayo omuhle. Emaminithini angu-30 ngaphambi kokulala kunengilazi yobisi lwe-alimondi - ngoba i-magnesium equkethe ithobisa isimiso sezinzwa. I-tryptophan esobisini ibuye ikhuthaze ukukhiqizwa komzimba kwe-melatonin.
