Musalole kugona tulo kukupangitsani kukhala olemera.
Kunyumba kwanu. Ndi malo anu othawirako okha kumapeto kwa tsiku lalitali, lodziwika bwino. Ndilo gawo lapadera kwambiri la kwanu; Pambuyo pake, alendo amagwiritsa ntchito bafa, kusonkhanitsa ku khitchini, ndi kukacheza m'chipinda chodyera, koma alendo ochepa amatha kuyendayenda m'chipinda chanu. Ndi malo omwe mumagwera mokondwera pabedi lanu lokoma usiku kuti mulole maola mwamtendere, ndikutsitsimutsitsidwanso ndikukonzekera tsiku latsopano.
Ndipo mukhulupirire kapena ayi, ndizofunikira kwambiri monga masewera olimbitsa thupi pokhudzana ndi kulemera kwake.
Sikuti kakhitchini yomwe ili kunja kuti ikupezeni pazomwe mukuvala mapaundi; Kafukufuku wambiri amatsimikizira kuti chipinda chogona ... kapena kupatulapo, cholinga chachikulu chagona m'chipinda: kugona kumathandiza kwambiri kulemera, kulakalaka kudya komanso kudya zakudya. Mukudziwa kale kuti kusowa tulo labwino kumakhudzana ndi matenda osiyanasiyana, kuphatikizapo:
- Kusokonezeka maganizo
- Kuthamanga kwa magazi
- Matenda a shuga
- Khungu lakuda, khungu lofewa
- Kutsegula chitetezo cha mthupi
- Kugonjetsa kugonana
Koma tsopano palibenso watsopano wathanzi kuti muwonjeze pandandanda - kugonjetsa maola asanu kapena kuposera usiku uliwonse kungakupangitseni mafuta. Ndipo izo sizikuyenera kukhala zaka za kugona mokwanira, mwina; ngakhale mausiku angapo omwe amatha kuwotcha kandulo pamapeto onse awiri ndi okwanira kukwaniritsa zolinga zanu. Kafukufuku amene adachitika ku yunivesite ya Colorado anapeza kuti maphunziro omwe anagona maola asanu okha usiku umodzi kwa sabata imodzi adapeza mapaundi awiri panthawi imeneyo.
Izi zikutanthauza kuti sabata yovuta yogwiritsira ntchito nthawi yowonjezera, mwana wodwala, kapena mausiku ochulukirapo omwe akuwonetsa mawonedwe anu omwe mumawoneka angasonyeze payeso ya bafa.
Mukakhala Okutopa, Mukutentha
Ubongo wa ubongo ndi ubongo kufunafuna mphamvu yowonjezera, komanso kuyamba kupanga zosankha zabwino za chakudya. Chifukwa chake mumadziimirira kutsogolo kwa ofesi yosindikizira makina, ndalama pamanja, madzulo onse pamene "3 koloko slump" ikugunda, kapena kuipa kwambiri, kukoka katoni imeneyo ya Ben ndi Jerry - yomwe munalumbirira inali ana - kuchokera mufiriji pasanapite nthawi.
Ndipo choipitsitsa kwambiri, mukakhala otopa ndipo simungathe kudzisokoneza nokha pa bedi chifukwa nthawi yanu yowuka ndiyandikira kwambiri nthawi yanu yogona, ndizosatheka kudutsa ndi donuts yosakanizika mu chipinda cham'mawa, kapena kukana malonda ako Starbucks kwa Venti Mocha Cookie Crumble Frappuccino. Zotsatira zosapeŵeka? Nsapato zomwe ziri zolimba kwambiri, ndipo ayi, si chifukwa chakuti iwo adagwedeza mu kusamba. Ku yunivesite ya Colorado akuphunzira, ophunzirawo ankalakalaka kwambiri ma carbu, ndi zambiri. Kumveka bwino? Ndiye pitani molawirira usikuuno.
Ndi Thandizo la Hormone
Chokhumba chanu chodyera ndi chovuta kwambiri kuposa, "Mmm, keke ya chokoleti ndi ayisikilimu amveka bwino pakalipano." Ndipotu kuvina kovuta kwambiri kumathandiza kuti chilakolako chanu chisamalamulire, ndipo mahomoni awiri omwe ali ofunika kwambiri ghrelin ndi leptin.
Ghrelin akugona m'mimba mwako, akuwuza za kudya kwa ubongo wanu. Ndihomoni yanjala; pamene mimba yanu ilibe kanthu, magulu a ghrelin akukwera kwambiri, akuwuza ubongo wanu, "Hey, tikusowa chakudya mkati muno!" Poyankha, mumamva kuti mukufuna kudya. Leptin imapangidwa ndi maselo anu a mafuta, ndipo pamodzi ndi ntchito zina zokhudzana ndi zakudya, zimayang'anira kuti ubongo wanu udziwe kuti mwakhuta.
Icho chimatumiza chizindikiro kuti ndi nthawi yoti muyike foloko yanu pansi.
Mukakhala bwino, mahomoni awiriwa amatha kukhala osakanikirana, ndipo ndinu ovuta kwambiri kupanga zosankha zabwino. Kufuna kwanu ndi kulingalira bwino ndizolimba, ndipo ndi kosavuta kukana kuyitana kwa siren, "Gawo limodzi lokha la pizza."
Pamene thupi lanu likugona ndi njala, komabe ghrelin ndi leptin amalephera kulamulira, ndipo mmalo modyera bwino, mumamva kukhumba kwambiri kwa mkulu-carb, zakudya zamakono. Ndipotu, kafukufuku wina omwe adawerengedwa mu Journal of the Academy of Nutrition and Dietetics anapeza kuti anthu omwe amayesa maola anayi okha usiku ndi usiku amakhala ndi 28% apamwamba kwambiri a ghrelin ndipo 18% ya leptin yochepa kuposa ma test test amene anagona kwa maola khumi, kutsogolera kulakalaka koopsa kwa zakudya zamakono komanso kuchepetsa kuthetsa kudya nthawi zonse.
Tsopano, mwachiwonekere simukukhala mu laboratori yopenda kafukufuku, koma phunziro ili, limodzi ndi ena ambiri, likugwirizana: ngati simukuona kuti kufunika kokhala tulo, kumakhala kovuta kuwonetsa.
Mwachiwonekere, pali zambiri kuti mukhale wolemera, ndi kulemera, kusiyana ndi kugona kwa usiku. Ndipotu, ngakhale mutatenga maola khumi akugona usiku, koma mutengere nthawi yayitali mutakhala pabedi kudya zipsera za mbatata, mudzakhala pambali ya tchati cholemera. Koma umboni uli bwino; Kugona maola ambiri omwe thupi lanu limafuna kuti likhale lopambana - maola asanu ndi awiri kapena asanu ndi awiri usiku uliwonse kwa anthu ambiri akuluakulu - ndi chida champhamvu kulemera kwanu, komanso kufunikira kwa thanzi lanu lonse, umoyo wabwino ndi mawonekedwe . Choncho chitani nokha; ndikumanga msipu oyambirira usikuuno.