Izizathu ezi-7 zokuba uhlala udiniwe emva kokutya-kunye nendlela yokufumana amandla akho kwakhona

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Ukutya isidlo kufanele ukuba kunike umzimba wakho amandla emini. Kungenxa yoko le nto idideka kancinci xa isenza ngokuchaseneyo ngqo, ikushiya udangele kwaye ulele endaweni yoko.

Ukuziva udiniwe emva kokutya kuyinto eqhelekileyo, kwaye kukho izizathu ezibangela ukuba ukutya kwakho kube yinto enxamnye nefutha. Eyokuqala? Ukwetyisa ukutya okuninzi zomsebenzi.



Ukuba ucinga ngako, umzimba wethu ngumzi-mveliso oneoyile, utsho UMelissa Perst, iDCN, i-RDN, i-C.S.R. , ingcali yokutya kwiNational Kidney Foundation yaseIllinois. Luhlobo lwemisebenzi enje: Ukutya kungena kwaye kuqala ukuhamba kunye nebhanti lokuhambisa. Oomatshini abohlukeneyo basebenzela ukophula ukutya, bakupakishe ngeenjongo ezithile kwaye bahambise kwiindawo ezinceda umzimba wakho uqhubeke nokwenza umsebenzi wawo. Ngokucacileyo, oku kufuna amandla amaninzi, anokwenza umntu azive ediniwe.



Ngaphezulu, i-insulin-ihomoni eyenziwe yipancreas yakho ilawula iswekile yegazi lakho -Inempembelelo enkulu kumanqanaba akho emandla emva kokutya. Xa ukhetha phantsi, amanqanaba akho e-insulin spike ukuqinisekisa ukuba amanqanaba eswekile yegazi kulapho kufanele ukuba abekhona, uPerst uyacacisa. Xa loo msebenzi ugqityiwe, amanqanaba e-insulin ancipha, anokwenza abantu bazive bediniwe. Yinkqubo eqhelekileyo kwaye ubuthongo akufuneki buhlale ixesha elide, utshilo.

Ukuthintela eso sidlo sasemva kwesidlo, uPerst ucebisa ngokudibanisa ukudityaniswa kwee-carbs ezinzima, amafutha asempilweni, kunye Iprotheni engacacanga kwisidlo ngasinye, kwaye ukhetha ukutya okusezantsi kumafutha agcweleyo, ephezulu kwifayibha , kunye nokucutshungulwa kancinci. Ukuhambisa umzimba wakho yonke imihla, ukulala ubuncinci iiyure ezisixhenxe ngobusuku ngabunye, kwaye ukuhlala ngamanzi iya kukugcina kude kube lixesha lokulala.



Ndisaziva ndidiniwe emva kokutya kwaye ndizibuza ukuba kutheni? Phambili, izizathu ezisixhenxe zokuba ukulungele ukubetha ingca emva kwesidlo sasemini.

1. Usele utywala kunye nesidlo sakho.

Eyakho iglasi yewayini inokubangela ukozela kwakho emva kokutya Utywala buyadambisa, oko kuthetha ukuba kunokushiya uzive unamandla amancinci, ngokwe Ezempilo zeHarvard iingcali.

Utywala buyayicinezela inkqubo yethu ye-nervous system, busenze sizive silele, ucacisa watsho uPerst. Esi siphumo sokuthomalalisa asihlali ixesha elide, kodwa ukusela utywala kufutshane nexesha lakho lokulala kuphazamisa umjikelo wokulala, oko kuthetha ukuba awuzukulala ngokwaneleyo.



Ke, ncamathela kwisiselo esinye ngosuku ukuba ungumfazi kunye nobukhulu obukhulu ukuba uyindoda-okanye weqe utywala ngokupheleleyo ukuba uyayichaphazela ifuthe lamandla akho rhoqo.

izihlangu ezifanelekileyo zokuma yonke imini

2. Isidlo sakho besityebile kwaye sinee carbs.

Ukutya okuthuthuzelayo kumnandi, kodwa kunokukwenza uzive udangele ukuba ziphezulu kumanqatha nakwiikhabhohbhayithi. Ihomoni cholecystokinin (CCK), ekhutshwa emathunjini amancinci, ihlala ibekwa ityala apha.

Ukuba utye isilayi setshizi y pizza, esiqhelekileyo kukutya okunamafutha aphezulu kunye neekhalori ezininzi, iCCK iyakhutshwa kwaye inceda umzimba ukuba uphule iiprotein namafutha kweso siqwenga, utshilo uPerst. Abanye uphando ibonakalisile ukuba kukho ubudlelwane phakathi kokunyuka kweCCK emva kokutya ukutya okunamafutha aphezulu kunye nokuziva ulele kwiiyure ezimbalwa kamva.

Xa usitya ukutya okwaziwayo ukonyusa ukudumba , njengenyama ebomvu okanye iilekese ezineswekile, umzimba wakho unokukhupha ii-cytokines (iiarhente ezinceda iiseli zomzimba wakho ukunxibelelana), njenge-interleukin-1 (IL-1). Uphando ibonakalisile ukuba amanqanaba aphezulu e-IL-1 emva kwesidlo enxulunyaniswa nokulala emva kokutya, utshilo uPerst.

3. Ezinye iihomoni zikhutshelwa ngaphandle.

Xa ukutya okutyebileyo kwe-tryptophan kudliwa ngobuninzi kwisidlo, ngakumbi ukutya okune-carbohydrate, unokufumanisa ukuba uziva udiniwe kwiiyure ezimbalwa emva kokutya, ucacisa uPerst. Khangela iklasikhi yakho yakudala, yasemva koMbulelo.

I-Tryptophan ihlala ifumaneka kwi iturkey, inkukhu, ubisi, isonka, itshokholethi, ityhuna enkonkxiweyo, itshizi ye-cheddar, amandongomane, i-oats, nokunye okuninzi. I-amino acid ebalulekileyo inceda umzimba wakho wenze iihomoni zokuphumla ezinciphisa i-serotonin kunye ne-melatonin, uyachaza uPerst. Ngenxa yoku, kuye kwanjalo uphando njengonyango lwe iingxaki zokulala , ezinje ngokuphuthelwa.

4. Okanye utye isidlo sasemini esihle kakhulu.

Ngamanye amaxesha, ukuziva udiniwe emva kokuba utye kunento yokwenza noku kagakanani utye endaweni ye Intoni utyile. Isizathu silula: Okukhulu ukutya, kokukhona kuthatha amandla ukuze umzimba wakho uwuphule, utsho njalo uPerst. Ukuchitha onke la mandla kungakhokelela kukudinwa, ke zama ukunciphisa ubungakanani besabelo sakho kwaye ufikelele kwi Isinambuzane esineprotini eninzi ukuba ulambile phakathi kokutya.

5. Ukunganyamezeli ukutya okufihliweyo kunokuba netyala.

Ukunganyamezelani kokutya, okanye ukutya okugcweleyo okugcweleyo , zihlala zinxulunyaniswa neempawu ze-GI ezingonwabisiyo njengesisu sokubamba okanye urhudo. Kodwa ngamanye amaxesha, ukunganyamezelani ukutya ongakwaziyo okwangoku kunokukwenza uzive ucinyiwe.

Umzekelo, nokuba unayo ubuntununtunu be-gluten okanye isifo se-celiac, unokuziva udiniwe emva kokutya ukutya okune-gluten kuba inokubangela ukusabela okungafunekiyo, utshilo uPerst. Oko kunganciphisa amandla omzimba wakho wokuzibasa ngokufanelekileyo ekutyeni okutyileyo, okukhokelela ekudiniweni.

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6. Ukuba likhoboka lecaffeine akwenzeli nto.

Ikomityi yakho yasekuseni kaJoe ibeka inqanaba lakho, kodwa hayi ixesha elide. Inkqubo ye- Iziphumo ezikhuthazayo zecaffeine uhlala nesiqingatha sobomi (ixesha elithathayo umzimba wakho ukuphelisa isiqingatha seCaffeine) ye iiyure ezintathu ukuya kwezintlanu emva kokuba uyicofe phantsi, oko kuthetha ukuba uyakuqala ukuziva i-8 ye-buzz yekofu yehla ngekhephu-uyiqikelele- ixesha lesidlo sasemini. Ke, ukuziva udiniwe kunokuba kuncinci malunga nento oyityileyo ngesidlo sasemini, nangakumbi malunga nexesha lekomityi yakho yokuqala yekofu kusasa.

7. Unokuba kwimeko engaphantsi.

Ukuba unqumle zonke ezinye iindlela kwaye usenokudinwa rhoqo emva kokuba utye, kusenokuba lixesha lokuncokola nogqirha wakho ukubona ukuba imeko engaphantsi kwayo inokuvuselela iimpawu zakho.

Umntu unokuziva ediniwe ukuba unombandela onokuphazamisa ukufunxa izondlo kukutya, njenge ianemia , Utsho uPerst. Ukongeza, ukungalingani kwehomoni, ubuntununtunu be-insulin, okanye i-idiopathic postprandial syndrome (IPS) kunokuba kufanelekile ukujonga, utshilo.

IPS kulapho ufumana khona iimpawu ze hypoglycemia (amanqanaba eswekile esezantsi) kwiiyure ezimbini ukuya kwezine emva kokutya, kodwa iswekile yakho yegazi ikuluhlu oluqhelekileyo lwe-70 ukuya kwi-120 mg / dL, ucacisa njalo uPerst. Iimpawu zehypoglycemia zibandakanya ukudinwa, ukungcangcazela, ukubila, kunye nokubetha kwentliziyo, ukukhanya-ukukhanya , okanye uloyiko.

Iimpawu ze-IPS zifana ne-hypoglycemia, kodwa zihlala zincinci. Ngelixa singazi ukuba yintoni ebangela i-IPS, siyazi ukuba izinto ezithile njengokutya ukutya okunesalathiso esiphezulu se-glycemic, njengeswekile, ukusela isixa esikhulu sotywala, kunye nokuba nenqanaba eliqhelekileyo leswekile eyehla ngokukhawuleza emva kokutya kunokuba negalelo IPS, utshilo.

Zininzi ezinye izizathu onokuthi uzive ukhathele nangaliphi na ixesha ebudeni bemini, ke ukuba uyafumanisa uhlala udiniwe , Cwangcisa ixesha lokuqeshwa ukuze uqinisekise ukuba bonke abamakishi bakho bempilo bakuliphi na indawo ekufuneka bekuyo.