Gwema ubusuku obungenangqiqo Ukutya kunye nalezi ngcebiso
Ngaba ungomnye walabo bantu "badla ubulungele yonke imini" baze banqwenele ukutya okudliwayo emva kokutya kunye nokuphefumula nantoni na into oyifunayo? Musa ukukhathazeka, awuyedwa. Yikholelwa okanye cha, abantu abaninzi abazama ukutya okanye badle impilo enempilo. Umbuzo kukuba ingaba le mkhuba ingenxa yento ethile yokuphila okanye yengqondo? Ngaphandle kokuba ishukela lakho legazi liphantsi , iingxaki ziyingqondo kwaye uye waba ngumkhwa.
Lo mkhuba ungonakalisa ubunzima bakho kunye nokulawulwa kweshukela egazini. Ucwaningo luye lwabonisa ukuba ukutya uninzi lweekhalori zakho ngokuhlwa ebusuku kunokuthintela ukulahleka kwesisindo.
Ukutya Kakhulu Kangakanani Ngaphambi Kwebhedi Ukuphazamisa Ubunzima noGunya loLawulo lweShukela?
Ukutya Ngaphambi Kwebhedi Kungaphazamisa Ubuthongo:
Ukutya okanye ukusela kakhulu ngaphambi kokuba umbhede ungabangela ukukhwabanisa okanye ukutyelela, ukuphazamisa ubuthongo. Izifundo zibonise ukuba ukungabikho kokulala kunokuchaphazela kakubi iishukela zegazi kwaye kubangele i- hemoglobin A1cs ephakamileyo . Ukuntula ubuthongo kunokuchaphazela ama-hormone, alawula ukuvakalelwa kwindlala kunye nendlala; Ubuthongo obaneleyo buboniswe ukunciphisa ihomoni ye-satiety, leptin, kunye nokwandisa i-hormone ghrelin yindlala. Ukuba awufumani ukulala ngokwaneleyo, usenokuziva ulambile kulo lonke usuku uze uthathe iikhalori ezongezelelweyo, ngaloo ndlela wenze ukuba uzuze umzimba.
Ukuhlwada Kwangokuhlwa Ukutya i-Spike I-Sugars:
I-carbohydrate engaphezu kwamanqatha angabangela ukuba ushukela wegazi olusenyongweni.
Kunzima kakhulu ukulawula ishukela lakho legazi xa uqala usuku kunye naphezu kwentsika. I-American Diabetes Association icebisa ukuba iswekile yegazi (ekuseni) abantu abaninzi abanesifo sikashukela se-ype 2 kufuneka bahluke phakathi kwe-80-130mg / dL . Ukuba uvuka namanani angaphezu kwama-130mg / dL, kunokunceda ukunciphisa intlawulo ye-carbohydrate ngexesha lokutya okanye ngaphambi kokulala.
Ungalugcina Njani Ukuhlwaya Kwangokuhlwa Kwangokuhlwa?
Yidla rhoqo ukutya:
Enye yeendlela ezifanelekileyo zokuthintela ukutya ngokuhlwa ebusuku kukugwema ukutya . Ukusila ukudla kungakubeka engozini ye-hypoglycemia (ushukela wegazi ophantsi) kunye nokwandisa umgudu wokutya ngokugqithisileyo kamva. Ncoma ukuba nidle ukutya okulinganayo kunye nentlanzi yamalanga emini . Oku kuya kukunceda uzive ulambile ebusuku. Xa usidla ngaphantsi ebusuku, mhlawumbi uya kuziva ulambile kulo lonke usuku. Ngokusoloko kunzima ukutya isidlo sakusasa xa isidlo sakho sokugqibela okanye intlanzi yokugqibela iqhutywe iiyure ngaphambi kokunyuka. Ngokunciphisa ukudla ebusuku, unokuvuka uziva ulambile kwaye ulungele ukutya kwasekuseni. Izifundo zibonise ukuba abantu abadla ukutya okudliwayo kwasekuseni banokunciphisa ubunzima babo kunye ne-HgbA1c. Yenza umgomo wokutya isidlo sakusasa imihla ngemihla.
Susa ukutya kwakho kokutya:
Ngaphandle kwamehlo, ngaphandle kwengqondo, kunene? Ukuba kukho ukutya okuthethile uhamba ngokuhlwa, ungabathengi. Noma uphonsa into onayo endlwini, okanye uyiqede kwaye ungayiphengi kwakhona. Ukuba akukho, awukwazi ukuyidla. I-Restock ikhitshi yakho ngokutya okunempilo . Ukuba ufuna ukuba ne-snack encinci, ufuna ukuba unokukhetha okulungileyo.
Uphule Umkhuba Wakho Ngokudala Omtsha:
Ukuba ubusuku bonke xa uhlala phantsi ukubukela ithelevishini ufumanisa ekhitshini ngokuzithumela kwiikhabhinethi ukufumana i-snack-stop ukubukela umabonwakude ebusuku uze uqhekeza umkhwa wakho okanye uwubukele kwigumbi elithile. Ukuthatha indawo entsha kunokukunceda ukukhusela umnqweno wokutya. Injongo yokukhetha indawo kude nekhitshi kunokwenzeka. Indlela ekhuselekileyo yokuthintela ukutya ngokuhlwa emva kokutya kukuthatha umthambo emva kokutya-ukuhamba okanye ukuhamba ngebhayisikili ngelixa uphulaphule umculo. Unokufuna nokuzama iindlela ezithile zokuphumla-uhlambe okanye wenze i-yoga. Ukuzama imisebenzi emitsha, njengokufunda iphephancwadi, ukupapashwa okanye ukubiza umhlobo kunokunceda ukunciphisa izifiso.
Kuthekani ukuba ndizama Izinto ezi kwaye ndihleli ndisalambile?
Yenza i-Snack yakho ibale kunye neNgxenye elawulwayo:
Mhlawumbi uye wazama zonke ezi zinto kwaye u safuna i-snack okanye i-dessert. Yenza i-dessert ixabise ixesha lakho kwaye uyiqwalasele ukuba yonyango. Ukuba uyadla ubusika ngobusuku, iziganeko awunakuyithandayo kangangoko uthanda ukuba unayo ngezinye izihlandlo. Yenza isiganeko-phumela i-ice cream encinane kanye ngeveki. Ukuba ufumanisa ukuba unokwenza unyango oluncinci ngaphambi kokulala, jolise ukuyigcina kuma-khalori angama-100.
- 1 isitya se-yogurt ephantsi-grey yogurt (unako ukuyiqhwaba ngoko ke i-ice cream)
- 1 indebe ye-pudding cup
- 1 1/2 indebe i-strawberries efriziwe (izityalo eziqingqiweyo zithatha ixesha elide ukutya kwaye ziqabula)
- Iikomityi ze-3 zomoya zinyuka ipopuni
- I-1/2 indebe yekhilimu ye-iced
- Isiqwenga 1 sezonka zesonka esipheleleyo kunye ne-isipuni sebhotile (nut almond, i-peanut, i-cashew)
- Isiqhamo 1 sesithelo esitsha (ubukhulu bebhola yetennis), 1 inkomishi yeebhanki okanye i-1 cup cup
Cinga ngo kubona iNgcali
Ukuba unzima ubunzima bakho bonke ubomi kwaye awukwazi ukunamathela kwisicwangciso ngenxa yezizathu zengqondo okanye ukutya okuxinzelelekileyo, unokufumana inzuzo ekuboneni umntu othe ngqo ngokuguqulwa kokuziphatha. Ingcali inokukunceda ukukunika inkxaso, ukhuthazo kunye nemfundo oyifunayo ukuze wenze utshintsho oluhlala ngonaphakade.
Imithombo:
Cunningham, Eleese, RDN. I-American Academy Yokutya kunye neDietetics. Yeka Ukukhanga. http://www.eatright.org/Public/content.aspx?id=6442469608
I-Nighttime Nibbler - I-Adviceing Overweight Adults I-Sample Handout. Ukutshintshwa kwiDiskhi yoLuntu lweDisk. Copyright 2009 URobert Kushner, MD. www.eatright.org
ULiman, uCathy, MA, RD, uLD. Dietitian namhlanje. Night Eating Syndrome. http://www.todaysdietitian.com/newarchives/011110p8.shtml
Gebel, Erika, PhD. Indima yokulala ngohlobo lwe-2 lweswekile. I-Diabetes Forecast Magazine.
I-Copinschi, G, i-Leproult, i-R, i-Spiegal, K. Inxaxheba ebalulekileyo yokulala kwi-metabolism. http: www.ncbi.nlm.gov/pubmed/24732925