Kodi munayamba mwamvapo ngati mungadye chakudya chokoma kapena chonenepa tsiku lomwe simunagone mokwanira? Nthawi yomweyo, kodi mumamva kutopa kwambiri tsiku lonse ndipo simukufuna kuchita chilichonse? Izi si zanu zokha. Pali kugwirizana kwakukulu pakati pa kusagona tulo ndi kunenepa kuposa momwe mungaganizire. Lero, tiyeni tikambirane za momwe izi zimachitikira.
Momwe ubongo wanu wogona umakusocheretserani
Mukapanda kugona mokwanira, zimakhudza ubongo wanu mwachindunji. Mwachidule, ubongo wosagona bwino uli ngati chidakwa. Tiyeni tiwone zomwe zimachitika.
Tili ndi gawo la ubongo wathu lotchedwa ``Frontal Lobe''. Apa ndi pomwe timachita zinthu zofunika monga kupanga zisankho zabwino ndi kulamulira zilakolako zathu . Tikapanda kugona mokwanira, ntchito yomwe ili mu gawo ili la ubongo imakhala yochepa, monga momwe kuwala kumachepetsera. Choncho luso lanu lopanga zisankho zabwino limachepa.
Tangoganizirani, tsiku limene mwagona bwino, mungadziletse kudya keke ndi kunena kuti, "Ndakwanira." Koma tsiku limene mwagona mokwanira, ubongo wanu umavutika kunena kuti "ayi." M'malo mwake, malo opatsa mphotho muubongo wanu amayamba kufunafuna chinthu chomwe chimamveka bwino. Choncho mumatenga keke yachiwiriyo, kapena mafuta onunkhirawo, osazindikira.
Izi zatsimikiziridwa ndi kafukufuku. Kafukufuku wina adapeza kuti anthu omwe samagona mokwanira amakhala ndi mwayi wodya zakudya zopatsa mphamvu usiku kwambiri. Adapezanso kuti amakonda kwambiri zakudya zomwe zili ndi chakudya chambiri. Kafukufuku wina adawonetsa kuti anthu omwe samagona mokwanira amakhala ndi mwayi wowirikiza kawiri wosankha zakudya zomwe zili ndi mafuta ambiri kuposa anthu omwe amagona maola osachepera 8.
Mwachidule, ngati simugona mokwanira, ubongo wanu umalakalaka zakudya zopanda thanzi ndipo umataya mphamvu yokana.
Kugona ndi kagayidwe ka thupi m'thupi.
Kugona kuli ngati chakudya cha ubongo. Munthu wamkulu amafunika kugona maola 7 mpaka 9 usiku uliwonse . Ngati simugona mokwanira, thupi lanu lidzayamba kuchita bwino powonjezera kulemera. Umu ndi momwe zimagwirira ntchito.
Kuwonjezeka kwa mahomoni opsinjika maganizo
Mukapanda kugona mokwanira, thupi lanu limayamba kupanga mahomoni ambiri opsinjika maganizo otchedwa cortisol . Mankhwalawa amatumiza uthenga ku thupi lanu, "Muyenera kukhala maso tsopano, choncho sungani mphamvu." Izi zikutanthauza kuti thupi lanu limasiya kuyatsa mafuta ndikuyamba kuwasunga .
Mu kafukufuku wina, gulu la anthu omwe adadya ma calories ofanana ndipo adapatsidwa tulo tochepa kwa milungu iwiri adataya 55% ya mafuta m'thupi lawo. Ankamvanso njala nthawi zambiri, sankamva kukhuta akadya, ndipo anali ndi mphamvu zochepa.
Kodi chimachitika ndi chiyani ndi insulin?
Malinga ndi ofufuza a ku yunivesite ya Chicago, kusagona mokwanira kungapangitse thupi lanu "kutopa kwambiri." Pambuyo pa masiku anayi okha osagona mokwanira, thupi lanu silingathe kugwiritsa ntchito bwino hormone yotchedwa insulin . Insulin ndi hormone yomwe ndi yofunika kwambiri posintha shuga ndi starch mu chakudya chomwe timadya kukhala mphamvu.
Malinga ndi ofufuza, ngati tulo sitikwanira, mphamvu ya insulin m'thupi imachepa ndi kupitirira 30%.
Chifukwa chiyani izi zili zoipa? Thupi lanu likalephera kuyankha bwino ku insulin, silingathe kulamulira bwino kuchuluka kwa mafuta m'magazi mwanu. Zotsatira zake, mafutawo amayamba kusonkhana m'thupi mwanu m'malo motenthedwa.
Izi zikutanthauza kuti m'malo mochepetsa thupi chifukwa chogona, kusagona mokwanira kumasokoneza kagayidwe ka thupi lanu ndipo kumathandizira kuti thupi liwonjezeke .
Malangizo ochepa osavuta oti mugone bwino usiku
Popeza masiku ano anthu ambiri ali ndi moyo wotanganidwa, kugona pa nthawi yake kungakhale kovuta. Kompyuta, TV, ndi foni zikuyesetsa kutithandiza kukhala maso mpaka usiku kwambiri. Koma ngati mutsatira zizolowezi zosavutazi, mutha kuona kusiyana kwakukulu.
Onani tebulo ili m'munsimu kuti mudziwe malangizo awa komanso chifukwa chake ali ofunikira.
| Zoyenera kuchita (upangiri) | N’chifukwa chiyani n’kofunika? |
|---|---|
| Pewani kugwiritsa ntchito TV, kompyuta, ndi foni ola limodzi musanagone. | Kuwala kwabuluu komwe kumatuluka m'ma screens kumalepheretsa kupanga melatonin, mahomoni omwe amakuthandizani kugona. |
| Sungani chipinda chogona kuti mugone: Chepetsani chipinda chogona kuti mugone komanso muzichita zogonana zokha. Musapite kumeneko kukagwira ntchito kapena kudya. | Ubongo wanu umaphunzira kuzindikira chipinda chogona ngati malo opumulirako. |
| Pangani ndondomeko yogona nthawi yogona:Chitani zinthu zopumulitsa monga kusamba ndi madzi otentha, kusinkhasinkha, kapena kuwerenga buku. Musagwiritse ntchito nthawi imeneyi kukambirana nkhani zazikulu. | Izi zimatumiza chizindikiro ku thupi lanu ndi m'maganizo mwanu kuti "ndi nthawi yoti mugone." |
| Zolowerani nthawi yoikika: Khalani ndi chizolowezi chodzuka ndi kugona nthawi yomweyo tsiku lililonse, ngakhale kumapeto kwa sabata. | Izi zingathandize kuti thupi lanu likhale loyenera. |
| Samalani ndi zomwe mumadya ndi kumwa: Pewani kudya kwambiri ndi kumwa mowa usiku. Siyani kumwa khofi, tiyi, chokoleti, ndi cola pambuyo pa 2 koloko masana. | Kudya kwambiri kungayambitse kutentha pamtima. Kafeini imatha kukhala m'thupi kwa maola 5-6, zomwe zingasokoneze tulo. |
| Chipinda chikhale chamdima: Gonani pamalo amdima komanso opanda phokoso. | Mwachibadwa mdima umapanga hormone yopangitsa munthu kugona yotchedwa melatonin, ndipo kuwala kumaletsa kupangidwa kwake. |
Zingatenge nthawi kuti muzolowere zinthuzi. Koma musaiwale kuti kugona n'kofunika kwambiri pa thanzi lanu komanso kuchepetsa thupi monga momwe zakudya ndi masewera olimbitsa thupi zimakhalira. Ngati mukupitirizabe kukhala ndi mavuto ogona ngakhale mutatsatira malangizo awa, ndi bwino kulankhula ndi dokotala wanu za vutoli. Pakhoza kukhala chifukwa china chachipatala chomwe chimayambitsa vutoli.
Uthenga Wopita Nawo Kunyumba
- Kusagona mokwanira kumachepetsa mphamvu ya ubongo wanu yopangira zisankho, zomwe zingakupangitseni kusankha zakudya zosapatsa thanzi.
- Kusagona mokwanira kumawonjezera hormone ya kupsinjika m'thupi ya cortisol , yomwe imawonjezera mafuta osungidwa.
- Kusagona mokwanira kungayambitse kunenepa chifukwa kumasokoneza ntchito ya mahomoni otchedwa insulin .
- Munthu wamkulu amafunika kugona mokwanira kwa maola osachepera 7-9 patsiku.
- Zizolowezi zosavuta monga kuzimitsa foni/TV yanu ola limodzi musanagone, kugona ndi kudzuka panthawi yoikika zingathandize kuti tulo tanu tizikhala bwino.
- Kugona n'kofunika kwambiri pa kuchepetsa thupi monga momwe zakudya ndi masewera olimbitsa thupi zimakhalira.
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu