Yidla Lokhu Ukulala Okungcono

-Delile

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Kunokuningi ekutholeni ubuthongo obuqinile ebusuku kunenani lamahora owawasha emcamelweni. I- ikhwalithi zokulala kubaluleke kakhulu, futhi ngokusho kocwaningo olusha olushicilelwe ku Ijenali Yemithi Yokulala Yomtholampilo, ukudla kwakho kungase kusize (noma kukulimaze!).

Abacwaningi base-Columbia University babone abantu abangu-26 endaweni yokulala yosuku olulodwa ukuze babone ukuthi i-fiber, ushukela, namafutha agcwele kuthinte kanjani izinga labo lokulala. Imiphumela yabonisa ukuthi ukudla i-fiber encane, kanye noshukela omningi namafutha agcwele usuku lonke kwenzelwa ukungalali kahle ebusuku.

Ngokuvamile, kuba nebhalansi yokukhanya, ukulala okuphazamiseka kalula, kanye "nokulala kwegagasi elihamba kancane" okujulile njalo ebusuku. Kokubili kuyingxenye yomjikelezo ovamile wokulala, kodwa uhlobo lwesibili, olujulile olwenza wonke umsebenzi wokubuyisela odingekayo ukuze uqiniseke ukuthi umusha futhi uphumule usuku oluzayo. Uyayifuna. Uyakudinga.

Ucwaningo luphethe ngokuthi amandla owathola kakhulu kumafutha agcwele noshukela, ulala kancane uma ulala iwashi, futhi maningi amathuba okuthi uvuke phakathi kwamabili. Izakhi ozidlayo zithinta ama-neurotransmitters athile anesibopho sokulawula ukuphumula kwakho. "Ushukela namafutha kungaphazamisa ukukhiqizwa kobuchopho kwe-serotonin, okudingayo ukuze ulale," kusho uMarie-Pierre St-Onge, Ph.D., umbhali oholayo ocwaningweni.

Kodwa-ke, ukudla okuvame ukuba phezulu ku-fiber kubikezela inani elikhulu lokulala ubusuku bonke. Oh hey, ubuhle ukuphumula. Abacwaningi abaqiniseki kahle Kanjani I-fiber isebenza ngomlingo wayo, kepha ingaxhunyaniswa nenkomba ye-glycemic, ngokusho kukaSt-Onge. (Lesi yisilinganiso lapho umzimba wakho wephula khona ama-carbs uwaguqule abe ushukela.)

Okubaluleke kakhulu, yize usayizi wesampula ubuncane, kuthathe abacwaningi kuphela eyodwa usuku lokuqaphela imiphumela yokudla ebenakho kukhwalithi yokusnuza. Kuyafaneleka ukusho ukuthi ukushaya izinti ze-mozzarella neziphuzo ezinoshukela ngehora elijabulisayo kungenzeka kungabi senzuzo yakho yonke, futhi kungahle kuthathe amathuba akho okuphumula ngokugcwele ebusuku. Finyelela ukudla okufana namajikijolo nemifino enamaqabunga amnyama usuku lonke esikhundleni salokho, bese uvuna imivuzo lapho ulele.

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