Ndeipi kukuvadza kunogona kushandiswa kwekudya kunokonzera usiku?
Manheru neusiku nzara, pamwe chete, pamwe neusiku nzara, inobatsira kudzorera muviri wemunhu. Mumasikati, izvi hazvibvumi kutanga chete zvokudya, asiwo zvinomanikidzira. Kudya kwemazuva ekupedzisira hakubvumi kuti muviri udzoke usiku.
Mukuwedzera, kudya kwemanheru kunogona kukonzera kurara kwakaipa nekushaya hope, sekugadzirwa kwe melatonin kunonoka.
Kutenda manheru manheru, mutumbi unotanga kushandura mafuta ayo, asi ichaponesa glucose. Kudya usiku, kunogona kutungamirira pakuwana mamwe mapaundi mashoma.
Takaona kuti nei chikafu chisina hanya:
- kurara nyore nyore uye kurara zvakanaka;
- kunzwa zvakanaka;
- kwete kuti uwane mafuta, uye mune dzimwe nguva, kuti uremerwe uremu.
Zvechokwadi, manheru manzara haashandi kuvana nevechidiki vasina makore makumi maviri nemashanu, vanoda zvokudya zveusiku, nokuti vachiri padanho rekura nekukura.
Kana iwe usina huno-hunotsanangurwa zvikonzero nei vamwe vachiramba kudya kwemanheru, ipapo iwe unogonawo kudya kudya kana uchida.
Chii chinofanira kudya chirayiro?
Usanwe midzimu uye nehoffeinated drinks pamusoro pekudya. Uye kana iwe usingakwanisi kuve nekuzara, iwe unogona kudya zvokudya nyore nyore kudya kwekudya kwemanheru, uye nepamusoro pezana remutsara weglycemic, unogona kukubatsira iwe kurara.
Nhamba ye glycemic inhamba kubva ku1 kusvika ku100, inoratidza kuti nokukurumidza kwekhasipuidrati yezvokudya inogona kuwedzerwa sei. Izvo zvakadyiwa zvokudya zvakadyiwa usiku, iyo glycemic index, zviri nyore kuti zvicheke, uye hazvikuvadzi kurara zvakakurumidza. Zvokudya zvakadaro zvinogona kukurumidza kukonzera kugadzirwa kwe serotonin, iyo inobatsira pakuonekwa kwekutsumwa. Mishonga inokurudzira kugadzirwa kwe serotonin uye melatonin - mahomoni anokonzera kurara, kudzikama kwemitsipa, zorora marumbu uye kuoma kwemisungo.
Vanhu vane chirwere cheshuga uye vanorema vanofanira kungwarira nezvezvokudya izvo zvine glycemic index. Vanhu vakadaro vane zvokudya zvakadai usiku asi hazvikurudzirwi.
Mu glucose, yepamusoro-glycemic index ndeye 100. Uyewo yakakwirira ndeye: chingwa chakachena, pancakes, ruvara rune ruvara, karoti yakabikwa, uchi. Yakaviriswa yehukwe, yakabikwa mbatata, mazambiringa akaomeswa, kiwi. Mbatata yakasvibiswa, bhanana, mapundu.
Usiku unogona kudya ndiro yemiriwo uye unwe waini yakajeka yewaini. Pausiku kunobatsira kunwa girazi remukaka wakachena, kefir, chai kubva chamomile neuchi, infusion ye oregano, izvi zvose zvinogadzirisa.
Miti iri usiku haigone.
Hazvidikanwi usiku kuti udye zvokudya zvinenge zvakaderera zveglycemic index, zvinoreva kuti dzinodyiwa zvishoma nezvishoma. Zvinhu zvakadai zvinosanganisira: maruva ose, mukaka, zucchini, kabichi. Pepper, macaroni (mukugadzirwa kwegorosi yakasiyana siyana yakashandiswa), tomato, anyanisi, yogurt. Nuts, mushroom, plums, cherries, apuro, pears, mapeaches, apricots akaomeswa, machero, mazambiringa. Zvinonhuwira nezvinonhuwira, vanowedzera kudya. Ihove, nyama, huku, uye dzinogadzirwa kwenguva yakareba, naizvozvo hazvidi kudikanwa kudya zvinhu zvakadai usiku.
Nzira yekukunda sei kudya?
Sezvo mutemo, manheru manzwiro ezvokudya ane simba kudarika masikati, asi izvi hazvirevi kuti iwe unoda kudya, izvi hazvigone kuitwa.
Mamwe manheru, muviri unotanga kuvaka zvakare kuunganidza zviwanikwa, nokudaro kuisa zvokudya mu "bins" ayo. Mushure mekudya kwemanheru, maawa mashomanana zvakare, munoda chimwe chinhu chokudya, saka zvinokurudzirwa kudya zvishoma uye zvishoma. Kuenda kumusha kubva kubasa, unogona kuruma nechinyakare kana yogurt. Kusvika kumusha zviri nani kunwa tiyi ne chamomile uye uchi pakutanga, uye mushure memaminitsi makumi matatu, tine chirayiro nemapatata mashed, pancakes uye kefir.
Zvakanakisisa kana iwe uine zvakasiyana-siyana zvekudya kwekudya kwemasikati, saka iwe uchabatsira kubvumira kuti hutsva hunobatanidza hutsva huchabatanidzwa nguva dzose, nekuda kweizvi, manzwiro ekuzorora achauya nokukurumidza.
Kana maminitsi gumi nemashanu usati wadya, inwa girazi remvura inodziya, ipapo kuda kudya kuchaderera. Panzvimbo pemvura, unogona kunwa girazi rekuvhenekera tiyi nekuwedzera kwemukaka, kana girazi rekufir. Juice isati yasvika kudya kwakanakisisa kuti isaswe, sezvo inobatsira kuchengetedza gastric juice.
Usambofa uchidya masipiresi musina chinhu chisina chinhu, rega urege kutora zvokudya zvinonaka. Kutanga iwe unofanirwa kudya kudya kwezuva nezuva, uye ipapo pese pakupera kwekudya zvishoma nezvishoma unodya pompese. Nokudaro, haugoni kuwana mapaundi akawanda.
Zuva rinofanira kutanga nekudya kwoga kwoga, masikati edza kudya, saka iwe hauzove nechido chekudya zvakawanda usiku.
Kakawanda manheru vanodya kubva pakusaziva, saka vane chimwe chekudya, vachava nekunwa kweii, uye kunyange ichi ichi chiri chinhu chinofadza, zviri nani kuita zvimwe zvinhu zvinobatsira uye zvinofadza.
Isa miriwo uye pasi-calori zvokudya mumafiriji munzvimbo yakakurumbira, zvimwe zvikafu zvaunogona kudya mangwanani, anorayirwa kuti uende. Mambakwedza haugoni kumanikidzira kuti udye zvinhu zvose zvinonaka, asi unogona kutora "yummy" kushanda newe pachako.
Aromatherapy ichabatsira kurarama nenzara. Shandisa kunhuwa kweminiti, vanilla, sinamoni uye apulo yakasvibirira. Mafuta anonyanya kushandiswa paganda kana kuvhara, nokuti iyo yekupedzisira inofanira kuvharidzirwa chinyorwa chimwe, uye imwe inotora kufema kwakasimba. Uyezve zvishoma nezvishoma. Iyi nzira yekugadzirisa zvinonhuwira inonyanya kubatsira kubvisa nzara yepfungwa - chido chinozviratidza chete kubva pane zvinoonekwa zvinofadza kudya.
Kuzvidzivirira kudya kunobatsira kuisa mafuta anokosha pakarepo vasati vadya, imwe nhenda kusvika kusvika 5. Iwe unogona kunhuwa tangerine kana ruvara rwemarangi.
Kazhinji, nyota chaiyo inotorwa nokuda kwekunzwa nzara. Kunzwa nzara kunodhakwa kana iwe ukanwa gorosi chai, tomato juice, herbal tea.
Mushure mekudya kwemanheru, unofanira kunge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wadya mazino ako.