Ukudla kwama-insomniacs (ngemenyu)

-Delile

• Ukudla okukhuthaza ukulala
• 1. I-Tryptophan
• 2. Magnesium
• 3. Ukudla okunothile ku-omega-3 novithamini D
• 4. I-calcium
• Ukudla okungadala ukuqwasha
• Ukudla kufanele kube kanjani
• Imenyu yokulwa nokuqwasha

Ukuqwasha kuyinkinga yezempilo ethinta abantu abaningi futhi engathonywa ukudla, njengoba kukhona okunye ukudla okuvuselelayo futhi okuthandayo lesi simo, njengoba kunjalo ngopelepele ne-caffeine, isibonelo.

Ngaphezu kwalokho, kukhona okunye ukudla okusiza ukulwa nokuqwasha, njengamantongomane, okuwumthombo omuhle we-melatonin, i-hormone ekhiqizwa emzimbeni futhi enesibopho sokwenza ngcono izinga lokulala. Lokhu kudla kufanele kufakwe ekudleni futhi kudliwe nsuku zonke ukuze kube yingxenye yokwelashwa kokulala okukhonjiswe kahle udokotela.

Ukudla okukhuthaza ukulala

Ukudla okuyinhloko okusiza ukulwa nokuqwasha yilokho okuqukethe:

1. I-Tryptophan

I-Tryptophan ithanda ukukhiqizwa kwe-melatonin emzimbeni, ngaphandle kokulawula ukulala i-antioxidant, inemiphumela yokuvikela, imiphumela elwa nokuvuvukala, ithuthukisa amasosha omzimba, phakathi kwabanye. Ngaphezu kwalokho, kuyasiza ukukhiqiza i-serotonin, kubangele ukuzola nokozela.

Ukudla okunothile ku-tryptophan yi-turkey, ubisi, inyama, i-oats, i-salmon, utamatisi, ushizi omhlophe, i-kiwi, amantongomane, ama-alimondi, ubisi lwelayisi noju.

2. Magnesium

I-Magnesium ingasiza ukuthuthukisa ikhwalithi yokulala, njengoba inciphisa amazinga e-cortisol, i-hormone ehlobene nengcindezi ethikameza ukulala. Ngaphezu kwalokho, kwandisa i-GABA, i-neurotransmitter ekhuthaza ukuphumula nokulala.

Ukudla okunothile kulo mzimba kuyigalikhi, ubhanana, ama-walnuts, ama-alimondi, umlimi, isinkwa, ubhontshisi nelayisi elinsundu, isalmon nesipinashi.

3. Ukudla okunothile ku-omega-3 novithamini D

Ukudla okunothile ku-omega-3 no-vitamin D kubalulekile ekukhiqizeni i-serotonin, ikhemikhali lobuchopho elithuthukisa ukulala. Ukudla okunothe ku-vitamin D ngamafutha wesibindi se-cod, isalmon, ubisi, iqanda, inyama, isardadi nebhotela.

Ukudla okunothile kuma-omega-3s ngamafutha ka-flaxseed, i-salmon, ama-sardine, imbewu ye-flaxseed ne-chia, i-tuna, i-herring namantongomane.

4. I-calcium

Ukushoda kwe-calcium emzimbeni kungahle kuhlobene nokuqwasha, ngoba kuyimbiwa ebalulekile ukuqinisekisa ukukhiqizwa kwe-serotonin. Ngakho-ke, kunconywa ukuthi wandise ukudla kwakho kokudla okune-calcium eningi, okufana neyogathi elula nobisi, ikakhulukazi ngaphambi kokulala. Ithiphu eyodwa ukuphuza inkomishi eyodwa yobisi olushisayo ngaphambi kokulala.

Ukudla okungadala ukuqwasha

Abantu abahlushwa ukuqwasha kufanele bakugweme ukudla okuvuselela isimiso sezinzwa esiphakathi, ngoba kungenza ukulala kube nzima: ikhofi, iziphuzo zamandla, iziphuzo ezibandayo, itiye elimnyama, itiye lomlingani, itiye eliluhlaza, ujinja, upelepele, ushokoledi kanye ne-açaí.

Lokhu kudla kufanele kugwenywe ngemuva kwe-4 pm, njengoba ubuchopho bunesikhathi esengeziwe sokwamukela izifiso zikagesi ezidingekayo ukulawula ukulala futhi ngaleyo ndlela kuqinisekiswe ukulala kahle ebusuku.

Ngaphezu kwalokho, kubalulekile ukugwema ukudla okuthosiwe, okunamafutha amaningi, ushukela ocwengekile noma ukudla okuningi kakhulu okusondele isikhathi sokulala, ngoba kungadala ukugaya ukudla kuphazamise nokulala.

Ukudla kufanele kube kanjani

Kubalulekile ukuthi ukudla okuvunyelwe kufakwe ekudleni kwansuku zonke, kugweme izikhuthazi ntambama nasebusuku. Ngaphezu kwalokho, kufanele futhi ugweme ukudla eduze nesikhathi sokulala futhi ungayibukeli i-TV ngenkathi udla, kungahle kuthakazelise ukuba nesobho esishisayo ngesikhathi sedina ukukhuthaza ukulala.

Kubalulekile futhi ukugcina amashejuli ajwayelekile womabili maqondana nokudla futhi nangesikhathi sokulala nokuvuka. Kungenzeka futhi ukuthi uphuze itiye le-apula ngaphambi kokulala, njengoba inezinto ezisiza ukuzola, ukukhuthaza ukulala nokunciphisa ukuqwasha, ngenxa yokuthi iqukethe i-apigenin, i-antioxidant esebenza kuma-receptors wokulala ebuchosheni.

Imenyu yokulwa nokuqwasha

Ithebula elilandelayo libonisa isibonelo semenyu yokulwa nokuqwasha.

Inani elifakiwe kule menyu liyahlukahluka kuye ngeminyaka, ubulili, ukuzivocavoca umzimba futhi kungahle kube nesifo esithile esihlotshaniswa noma cha, ngakho-ke inhloso ukufuna ukuholwa ngudokotela wezokudla ukuze enze ukuhlolwa okuphelele futhi abale uhlelo lokudla okunempilo olufanele kakhulu. ngezidingo zomuntu.

Bheka amanye amathiphu wokuthi ukulala kufanele kube njani: