Idya Izvi Kuti Urarame Nani

Zvemukati

• Ongororo ye

Pane zvakawanda zvekuwana kurara kwakasimba kwehusiku pane kungoita huwandu hwemaawa iwe waunotarisa pamutsago. Iyo mhando zvekurara zvine basa zvakanyanya, uye sekureva kwechidzidzo chitsva chakaburitswa mu Nyaya yeClinical Sleep Medicine, kudya kwako kunogona kubatsira (kana kukuvadza!).

Vatsvagiri paColumbia University vakaona vanhu makumi maviri nevaviri mubazi rekurara kwezuva rimwe chete kuti vaone kuti faibha, shuga, uye mafuta akazara akakanganisa sei kurara kwavo. Mhedzisiro yakaratidza kuti kudya fiber shoma, uye shuga yakawanda uye mafuta akazara mukati mezuva rese akagadzirirwa kurara husina kunaka kwehusiku.

Kazhinji, pane chiyero chechiedza, nyore kukanganisa kurara, uye zvakadzama "slow-wave sleep" manheru ega ega. Ose ari maviri chikamu chenguva yekurara, asi iri rechipiri, rakadzama mhando iro rinoita rese basa rekudzoreredza rinodiwa kuti uve nechokwadi chekuti wakatsva uye wazorora kwezuva riri pamberi. Unoida. Unoida.

Chidzidzo ichi chakagumisa kuti simba rakawanda raunowana kubva kumafuta akazara neshuga, unononoka-wave kurara iwe iwe wachi, uye zvakanyanya mukana wekumuka pakati pehusiku. Zvokudya zvaunodya zvinokanganisa mamwe ma neurotransmitters ane basa rekugadzirisa kuzorora kwako. "Shuga nemafuta zvinogona kukanganisa kugadzirwa kwehuropi neserotonin, yaunoda pakurara," anodaro Marie-Pierre St-Onge, Ph.D., munyori anotungamira pachidzidzo ichi.

Nekudaro, madhiri anowanzo akakwira mufiber akafanotaura huwandu hukuru hwekurara kwakadzika husiku hwese. Oh hey, runako kuzorora. Vatsvakurudzi havana chokwadi chaizvo sei fiber inoshanda mashiripiti ayo, asi inogona kuve yakabatana neye glycemic index, sekureva kwaSt-Onge. (Uyu ndiwo chiyero icho muviri wako unopwanya carbs uye unoashandura kuita shuga.)

Zvinotonyanya kukosha, kunyangwe saizi yemuenzaniso yaive diki, zvakangotora vaongorori Poshi zuva rekuona mhedzisiro yekudya pamhando yesnooze. Zvakanaka kutaura kuti kurova zvimiti zvemozzarella uye zvinwiwa zvine shuga panguva yekufara zvinogona kunge zvisingakufarire zvakanyanya, uye zvinogona kutora mukana wako wekuzorora kwehusiku hwakazara gare gare. Svika pazvikafu zvakaita semabheri uye mashizha ane rima masikati zuva rese panzvimbo, uye uwane mibairo mukurara kwako.

Ongororo ye