Buza Udokotela Wokudla: Ukushintsha Ukudla Kwakho Ngesizini

-Delile

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Umbuzo: Ngabe kufanele ngishintshe indlela engidla ngayo njengoba nezikhathi zonyaka zishintsha?

A: Empeleni, yebo. Umzimba wakho uba nezinguquko njengoba izinkathi zonyaka zishintsha. Umehluko wezikhathi zokukhanya nobumnyama okwenzekayo unemithelela emikhulu esigqi sethu se-circadian. Eqinisweni, ucwaningo lukhombisa ukuthi sinamaqembu aphelele wezakhi zofuzo athintwa yizigqi ze-circadian futhi eziningi zalezi zofuzo zingathinta isisindo somzimba (kubangele ukulahleka noma ukuzuza) namahomoni afana ne-adiponectin, okwandisa ukuzwela kwe-insulin nokushisa kwamafutha. Ngakho-ke yenza lezi zinguquko ezine ezilula ukusiza umzimba wakho ukuzivumelanisa nezikhathi ezishintshayo.

1. Ukwengeza ngevithamini D. Ngisho nasehlobo, iningi labantu alikutholi okwanele "kwevithamini yelanga." Ukwengeza nge-vitamin D ngeke kulaphe ama-blues akho asebusika, kepha kuzokusiza ugcine amazinga wegazi afanele lapho umzimba wakho ungaguquli ivithamini eliningi elangeni. I-D nayo ibaluleke kakhulu empilweni yamathambo, futhi ukulondoloza amazinga afanele kungasiza ukulwa nomdlavuza othile, ukusiza ekunciphiseni isisindo, futhi kuthuthukise ukusebenza kwamasosha omzimba, okubaluleke kakhulu phakathi nenkathi ebandayo neyomkhuhlane.

2. Hlala uzimisele ngokuzivocavoca umzimba. Uma isimo sezulu sipholile futhi nelanga libalele, kulula ukufuna ukugijima, kodwa izinsuku ezibandayo, ezimfushane zasekwindla nasebusika azikhuthazi kangako. Noma kunjalo, kufanele ucindezele ekuzilolongeni ngenxa yakho kokubili ukhalo lwakho (sawubona, amadili amaholide!) kanye nomoya. Ucwaningo lwango-2008 olushicilelwe ku Ama-PLoS One ibike ukuthi ukuguquka kwesizini kwemizwa okubangelwa ukuguquka kwemijikelezo ekhanyayo kungakhuphula kakhulu ingozi yakho yesifo se-metabolic, kepha ukuzivocavoca phakathi nezinkathi zokuwa nobusika kungakunqanda lokho. Okuthakazelisa nakakhulu (noma okwesabisayo): Le miphumela emibi yokweqa ukuzilolonga kwakho yayinamandla njengemiphumela emihle yokuzivocavoca!

3. Bheka izinguquko zesisindo kusukela ekwindla kuye entwasahlobo. Ucwaningo oluqhamuka ku-National Institutes of Health lukhombisa ukuthi phakathi kukaSepthemba kuya ku-Okthoba nangoFebhuwari kuya kuMashi, abantu bathola isilinganiso sephawundi elilodwa (abanye ngaphezulu kwamakhilogremu amahlanu) unyaka nonyaka. Ngenkathi iphawundi elilodwa lingabonakala lingelutho, leli phawundi elengeziwe (noma amahlanu) lingaholela ekuzuzeni kancane nokukhuphuka kwesisindo eminyakeni edlule.

Lokhu kungabuye kuhlanganiswe yiqiniso lokuthi njengoba sikhula, singalahlekelwa kuze kufike kumaphesenti angu-1 wesisindo somzimba wethu omncane unyaka ngamunye. Ukwandisa isisindo somzimba kanye nokuncipha kwesisindo somzimba esincanyana kufana neresiphi yenhlekelele! Ukuze uvimbele lokhu, qapha isisindo sakho okungenani masonto onke unyaka wonke. Ucwaningo lukhombisa ukuthi abantu abazikala kaningi baphumelela kakhulu ekugcineni isisindo sabo. Kuzokusiza futhi ukuthi uhlale uphezulu kwezengezo zesizini okhalweni lwakho, uqinisekise ukuthi azikweqeli.

4. Khulisa ukudla kwakho kwe-carbohydrate. Njengoba izinsuku ziba mnyama, ungaqala ukuhlushwa uhlobo olucindezelekile olwaziwa njenge-seasonal affective disorder.Ukungeza ama-carbs amaningi osukwini lwakho kuyisu elilodwa lokudla elingase likwazi ukukusiza ukuthi uphume ebugebengwini bakho. Isifundo esivela ku I-Biological Psychiatry ithole ukuthi ukudla okuphezulu kwe-carb (kepha hhayi iprotheni ephezulu) kukhulise imizwa. Lokhu kungahle kube ngenxa yekhono le-insulin (i-hormone ekhishwa ngumzimba wakho lapho udla ama-carbohydrate) ukushayela i-tryptophan ebuchosheni bakho lapho iguqulwa khona ibe yi-serotonin ezwa kahle ye-neurotransmitter. Lapho i-serotonin yakho ikhiqiza kakhulu ubuchopho, uzozizwa kangcono kakhulu.

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