Kungani Ngizizwa Ngikhathele Ngemva Kokudla?

-Delile

• Umjikelezo wakho wokugaya ukudla
• Ukudla kwakho
• Ukudla nge-tryptophan
• Okunye ukudla
• Imikhuba yakho yokulala
• Umsebenzi wakho womzimba
• Ezinye izimo zempilo
• Isifo sikashukela
• Ukungabekezelelani kokudla noma ukungezwani kokudla
• Ukuthola ukuxilongwa
• Ukuvimbela ukulala ngemuva kokudla
• Ukuzizwa ukhathele ngemuva kokudla kuyinto ejwayelekile ngokuphelele
• Ukulungiswa Kokudla: Ukudla Okushaya Ukukhathala

Ukuzizwa ukhathele ngemuva kokudla

Sonke sizwile - lowo muzwa wozela ongena ngesinyenyela emva kokudla. Usuthi futhi ukhululekile futhi ulwela ukugcina amehlo akho evulekile. Kungani ukudla kuvame ukulandelwa yisifiso esingazelelwe sokuthatha isihlwathi, futhi kufanele ukhathazeke ngakho?

Ngokuvamile, ukulala okuncane ngemuva kokudla kuyinto ejwayelekile ngokuphelele futhi akukho okumele ukhathazeke ngakho. Kunezici eziningana ezinomthelela kulokhu okwenzeka ngemuva kokudla, futhi kunezinto ezimbalwa ongakwazi ukuzenza ukunciphisa leyo miphumela yokozela.

Umjikelezo wakho wokugaya ukudla

Umzimba wakho udinga amandla ukuze usebenze-hhayi nje ukujaha inja yakho noma ukubeka isikhathi ejimini-kepha ukuphefumula nokumane ubekhona. La mandla siwathola ekudleni kwethu.

Ukudla kudilizwa kube uphethiloli (i-glucose) ngohlelo lwethu lokugaya ukudla. Ama-macronutrients afana ne-protein bese anikela ngama-calories (amandla) emizimbeni yethu. Ngaphezu kokuguqula ukudla kube ngamandla, umjikelezo wethu wokugaya ukudla udala zonke izinhlobo zezimpendulo emzimbeni wethu.

AmaHormone anjenge cholecystokinin (CCK), i-glucagon, ne-amylin akhishwa ukukhulisa umuzwa wokugcwala (ukusutha), ushukela wegazi uyakhuphuka, futhi i-insulin ikhiqizwa ukuvumela lo shukela ukuthi usuke egazini ungene kumaseli, lapho usetshenziselwa khona amandla.

Kuyathakazelisa ukuthi kukhona namahomoni angaholela ekozeleni uma amazinga akhuphukile etholakala ebuchosheni. Enye yehomoni enjalo yi-serotonin. Enye i-hormone ebanga ukulala, i-melatonin, ayikhishwa ekuphenduleni ekudleni. Noma kunjalo, ukudla kungathonya ukukhiqizwa kwe-melatonin.

Ukudla kwakho

Yize konke ukudla kugaywa ngendlela efanayo, akukhona konke ukudla okuthinta umzimba wakho ngendlela efanayo. Okunye ukudla kungakwenza ulale kakhulu kunokunye.

Ukudla nge-tryptophan

I-amino acid tryptophan itholakala ku-turkey nokunye ukudla okunama-protein amaningi njenge:

• isipinashi
• isoya
• amaqanda
• ushizi
• tofu
• inhlanzi

I-Tryptophan isetshenziswa ngumzimba ukudala i-serotonin. ISerotonin iyi-neurotransmitter esiza ukulawula ukulala. Kungenzeka ukuthi ukukhiqizwa okwandisiwe kwe-serotonin kuyimbangela yaleyo haze yangemva kokudla.

E-United States, i-tryptophan mhlawumbe ihlotshaniswa kakhulu ne-turkey kunanoma ikuphi okunye ukudla. Lokhu kungenzeka kubangelwa ukulala kwesinye isikhathi okuhambisana nokudla isidlo se-turkey-centric, njengoba kuyisiko labaningi ku-Thanksgiving.

Kodwa-ke, i-turkey ayiqukethe izinga eliphakeme le-tryptophan uma kuqhathaniswa nokunye ukudla okuningi okuvamile. Ukulala kwakusihlwa kwe-Post-Thanksgiving cishe kuhlobene nezinye izinto, njengevolumu yokudla noma inani lotshwala noma ama-carbohydrate alula asetshenzisiwe.

Bona ukuthi inani le-tryptophan e-turkey lihlangana kanjani nokunye ukudla, ngokusho kwe-. Uhlu lwezakhi ze-USDA lukhombisa nokuthi amanani we-tryptophan wokudla okuthile angahluka kuye ngokuthi kulungiswa noma kuphekwa kanjani.

Ngokuya ngeNational Academy of Sciences, isibonelelo sokudla esinconyiwe (RDA) se-tryptophan ngosuku somuntu omdala singama-milligram ama-5 (mg) ngekhilogremu elilodwa lesisindo somzimba. Kumuntu omdala onesisindo esingamakhilogremu angama-68, lokho kuhumusha cishe ku-340 mg (noma u-0.34 g) ngosuku.

Okunye ukudla

Ama-cherry athinta amazinga e-melatonin, ama-carbohydrate abangela i-spike nokuwa okulandelayo kushukela wegazi, futhi amaminerali abhanana akhulula imisipha yakho. Eqinisweni, ukudla okuningi kungathinta amazinga wamandla ngezindlela ezahlukene. Noma yisiphi salezi zici singakushiya ulele.

Imikhuba yakho yokulala

Akumangalisi ukuthi ukungalali ngokwanele kwekhwalithi kungathinta indlela ozizwa ngayo ngemuva kokudla, futhi. Uma ukhululekile futhi ugcwele, umzimba wakho ungazizwa ufana nokuphumula, ikakhulukazi uma ungalalanga ngokwanele izolo ebusuku.

UMayo Clinic uphakamisa ukunamathela esimisweni sokulala esijwayelekile, kunciphisa ukucindezeleka, futhi kufaka phakathi ukuzivocavoca umzimba njengengxenye yesimiso sakho sansuku zonke ukukusiza ukuba ulale kangcono ebusuku.

Yize futhi bencoma ukugwema ukulala emini uma unenkinga yokulala kahle ebusuku, okungenani isifundo esisodwa sithole ukulala ngemuva kokudla kwasemini ukuze kuthuthukiswe ukuqapha kanye nokusebenza kwengqondo nangokomzimba.

Umsebenzi wakho womzimba

Ngaphandle kokukusiza ulale kangcono ebusuku, ukuzivocavoca kungakugcina uqaphile emini, kunciphise ubungozi bokuwa ngemuva kokudla. Ucwaningo oluningi luye lwathola ukuthi ukuzivocavoca umzimba njalo kusiza ukukhulisa amandla nokunciphisa ukukhathala.

Ngamanye amagama, ukuhlala phansi akwenzi uhlobo oluthile lokulondolozwa kwamandla ongangena kulo ngokuthanda kwakho. Esikhundleni salokho, ukusebenza kuyasiza ekuqinisekiseni ukuthi unamandla okuqhubekisela phambili izinsuku zakho.

Ezinye izimo zempilo

Ezimweni ezingavamile, ukukhathala ngemuva kokudla noma ukulala nje ngaso sonke isikhathi kungaba uphawu lwenye inkinga yezempilo. Izimo ezingenza ukozela ngemuva kokudla zifake:

• isifo sikashukela
• ukungabekezelelani kokudla noma ukungezwani kokudla
• ukulala ubuthongo
• i-anemia
• i-thyroid engasebenzi
• isifo se-celiac

Uma uvame ukukhathala futhi unenye yalezi zimo, khuluma nodokotela wakho ngezixazululo ezingaba khona. Uma ungazi ngesimo sezokwelapha esiyisisekelo kodwa unezinye izimpawu ngaphezu kokulala ngemuva kokudla, udokotela wakho angakusiza ukuthi ubone ukuthi yini ebangela ukuwa.

Isifo sikashukela

Uma umuntu one-prediabetes noma Uhlobo 1 noma Uhlobo 2 sikashukela ezizwa ekhathele ngemuva kokudla, kungaba uphawu lwe-hyperglycemia noma i-hypoglycemia.

I-Hyperglycemia (ushukela ophakeme wegazi) kungenzeka lapho kusetshenziswa ushukela omningi kakhulu. Kwenziwa kubi kakhulu uma kune-insulini engasebenzi kahle noma enganele yokuhambisa ushukela kumaseli ukuze ithole amandla.

Ishukela ngumthombo omkhulu wamandla wamaseli, okuchaza ukuthi kungani i-insulin engasebenzi kahle noma enganele ingakushiya uzizwe ukhathele. Ezinye izimpawu ezihambisana ne-hyperglycemia zingafaka ukwanda kokuchama nokoma.

I-Hypoglycemia (ushukela ophansi wegazi) kungenzeka ngenxa yokudla ama-carbohydrate alula agayeka ngokushesha. Lawa ma-carbohydrate angenza amazinga kashukela egazini akhuphuke bese eshayisa ngesikhathi esincane.

I-Hypoglycemia nayo ingenzeka kumuntu onesifo sikashukela othathe i-insulin eyengeziwe noma eminye imishanguzo eqondene nesifo sikashukela kunaleyo edingekayo ngokuya ngokudla abakudlile. Ukulala kungaba uphawu olulodwa oluyinhloko lwe-hypoglycemia, kanye ne:

• isiyezi noma ubuthakathaka
• indlala
• ukucasuka
• ukudideka

Kokubili i-hyperglycemia ne-hypoglycemia kuyizimo ezibucayi zezokwelapha, ikakhulukazi kubantu abanesifo sikashukela. Kufanele baphathwe ngokushesha njengokuyalelwa ngudokotela wakho.

Ukungabekezelelani kokudla noma ukungezwani kokudla

Ukungabekezelelani noma ukungezwani komzimba nokudla okuthile kungaba ngokudinwa kwangemva kokudla. Ukungabekezelelani kokudla kanye ne-allergies kungathinta ukugaya noma eminye imisebenzi yomzimba.

Ezinye izimpawu ezinzima noma ezingapheli nazo zingaba khona, kufaka phakathi ukucasuka kwamathumbu, izimo zesikhumba, nekhanda noma i-migraine.

Ukuthola ukuxilongwa

Uma uthola ukuthi uzizwa ukhathele ngemuva kokudla, cabanga ngokugcina idayari yokudla. Kungaba yindlela elula futhi ewusizo yokuqala ukukhomba ukuthi ngabe kukhona yini ukudla okuthile kanye nezithako, noma ezinye izimbangela, ezingaba nomthelela emazingeni akho wamandla.

Idayari yokudla, noma ngabe uyigcina kuphela amasonto ambalwa, kufanele ifake irekhodi lakho konke okudlayo nokuphuzayo. Kufanele unikeze imininingwane lapho usebenzisa ukudla noma isiphuzo nokuthi ungakanani. Futhi bhala amanothi wokuthi uzizwa kanjani. Naka okulandelayo:

• amazinga amandla
• isimo
• ikhwalithi yokulala
• umsebenzi wamathumbu

Bhala phansi noma yiziphi ezinye izimpawu. Ungakwazi ukudweba ukuxhumana phakathi kokudla kwakho nokuthi uzizwa kanjani, kungaba wedwa noma ngosizo lochwepheshe bezokunakekelwa kwempilo.

Kuhlale kungumqondo omuhle ukuxoxa ngokudla kwakho nomhlinzeki wakho wezokunakekelwa kwempilo, ikakhulukazi uma uvame ukuzizwa ukhathele ngemuva kokudla. Ukuhlolwa okuhlukile kokuxilongwa kuyatholakala ukubasiza ukuthola imbangela yokukhathala kwakho, kufaka phakathi:

• ukuhlolwa kokubekezelelana kweglucose
• ukuhlolwa kwe-hemoglobin A1C
• ukuhlolwa kweglucose, kungaba ukuzila ukudla noma okungahleliwe
• ukuhlolwa kwegazi noma kwesikhumba ukubheka ukungezwani kokudla noma ukuzwela

Bangaphakamisa futhi nokudla kokuqeda.

Umhlinzeki wakho wezokunakekelwa kwempilo anganquma ukuthi ukuhlolwa kuyadingeka yini noma cha ekuhlolweni futhi, uma kunjalo, yiziphi izivivinyo ezifanele kakhulu.

Ukuvimbela ukulala ngemuva kokudla

Ukuzizwa ukhathele njalo ngemuva kokudla kuyinto ozoxoxa ngayo nodokotela wakho. Kodwa-ke, uma kungenzeka ukuthi isimo sesimo esibi kakhulu sikhishwe ngaphandle noma ukukhathala kuvele kwenzeke ngezikhathi ezithile, kunezinyathelo ezilula ongazithatha ukusiza ukugcina amazinga kagesi afanele.

Imikhuba yokudla kanye nendlela yokuphila engasiza ukukhulisa noma ukugcina amazinga wamandla nokulwa nokozela kufaka:

• ukuhlala kahle
• kudla okufanele
• ukunciphisa inani lokudla okudliwayo ngesikhathi esisodwa
• ukulala ngokwanele kwekhwalithi
• ukuzivocavoca umzimba njalo
• ukunciphisa noma ukugwema utshwala
• ukulungisa ukusetshenziswa kwe-caffeine
• ukudla ukudla okulungele amathumbu akho, ushukela wegazi, amazinga e-insulin, nobuchopho - kufaka phakathi ama-carbohydrate aphezulu, ane-fiber ephezulu kanye namafutha anempilo

Ukudla okulinganiselayo okubandakanya ukudla okufana nemifino, okusanhlamvu okuphelele, nezinhlanzi ezinamafutha kukhuthaza amandla asimeme. Zama ukufaka amantongomane amaningi, imbewu, namafutha omnqumo ekudleni kwakho.

Ukugwema ushukela omningi nokudla okuncane, ukudla okuvamile njalo kungasiza.

Ukuzizwa ukhathele ngemuva kokudla kuyinto ejwayelekile ngokuphelele

Uma uzizwa ukhathele ngemuva kokudla, kunethuba elihle lokuthi umzimba wakho nje uphendule kuzo zonke izinguquko zamakhemikhali ezibangelwa ukugaya. Ngamanye amagama, kuvamile ngokuphelele.

Kodwa-ke, uma lesi sibonakaliso siphazamisa noma sishintsha imikhuba yakho yokuphila kubonakala ingakusizi, kungahle kungakulimazi ukukhuluma nodokotela wakho noma ukufuna usizo kudokotela wezokudla.

Ukulungiswa Kokudla: Ukudla Okushaya Ukukhathala