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Kodi ndi bwino kukhala ndi nthochi usiku, makamaka mutadya chakudya chamadzulo, chomwe ndi chakudya chomaliza chomwe mwadya tsikulo?
Malinga ndi ena, siabwino, chifukwa imatha kuyambitsa vuto lakugaya chakudya. Koma, chowonadi ndichakuti, ndizabwino kudya nthochi usiku kapena titadya chakudya chamadzulo.
Nthochi ndi zipatso zathanzi kwambiri, chifukwa zimakhala ndi michere yambiri yamavitamini ndi mchere. Akatswiri akuwonetsa kuti timafuna pakati pa theka ndi theka mpaka makapu awiri azipatso patsiku, kutengera zaka zathu ndi nthochi zomwe zimakwaniritsa izi.
Apa tikulemba zina mwazifukwa zomwe nthochi ndizabwino kukhala nazo usiku, komanso m'mawa, onani:
1. Kulimbitsa Tulo: Uwu ndiye mwayi waukulu kudya nthochi usiku. Mahomoni otchedwa melatonin ndi ofunikira kuti munthu agone mokwanira ndipo ngati timadya zakudya usiku zomwe zimalimbikitsa melatonin, palibe chabwino kuposa icho. Nthochi zili ndi tryptophan, amino acid yemwe amachulukitsa mulingo wa melatonin motero amachiritsa vuto la kugona.
2.Kulimbikitsa Kudya Zakudya Zam'madzi: Potaziyamu ndi mchere wofunikira kwambiri womwe thupi lathu limafuna tsiku ndi tsiku, chifukwa umateteza mavuto monga kuthamanga kwa magazi. Wamkulu ayenera kukhala ndi potaziyamu ya tsiku ndi tsiku ya 4700 mg, koma nthawi zambiri sitimakhala ndi zochuluka chotere. Chifukwa chake, kukhala ndi nthochi kumapeto kwa tsiku kumatha kubweretsa kuchepa kwa potaziyamu. Momwemonso, nthochi usiku itha kupanga gawo la magnesium, lomwe ndi chinthu china chofunikira chofunikira mthupi lathu.
3. M'malo mwa Shuga: Nthawi zambiri, timakhumba zokoma titadya chakudya chamadzulo koma kudya chakudya chotsekemera usiku kumatha kuvulaza thupi lathu. Zikatere, kudya nthochi m'malo mwa chakudya chotsekemera kumakhala kopindulitsa kwambiri. Sizimangokhutiritsa kulakalaka zokoma, komanso zimatipatsanso michere yambiri yofunikira.
4. Amachepetsa kukokana kwa Minofu: Ngati mukukhala ndi misempha usiku chifukwa cha chifukwa china chilichonse, kumwa nthochi kumatha kuchepetsa ngozi. Apanso, kuchuluka kwa nthochi kwama electrolyte awiri - potaziyamu ndi magnesium - kumatha kulimbikitsa zamagetsi zamagetsi mthupi lathu, kusalingana kwake komwe kumatha kukhala chimodzi mwazifukwa zazikulu zopwetekera minofu.
5.Kulimbikitsa CHIKWANGWANI: CHIKWANGWANI ndichofunikira kukhala ndi dongosolo labwino lokwanira kugaya chakudya, kupatula mtima wathanzi ndikuchepetsa mwayi wodwala matenda ashuga. Kudya nthochi usiku kumatha kuthana ndi kuchuluka kwa fiber kuti thupi lipindule.
