Nei Ndiri Kugara Ndichimuka Nenzara uye Chii Chandingaite Nezvo?

Zvemukati

• Chii chandingaite kana ndamuka nenzara?
• Sei ndichimuka nenzara?
• Kunyanyisa kudya usati warara
• Kushaya hope
• Premenstrual syndrome (PMS)
• Mishonga
• Nyota
• Kushungurudzika
• Kuwedzeredza kwepanyama
• Husiku kudya chirwere (NES)
• Kubata
• Mamwe mamiriro ehutano
• Ungaita sei
• Nguva yekuona chiremba
• Tora woenda nazvo

Chii chandingaite kana ndamuka nenzara?

Nzara chishuwo chechisikigo uye chine simba, asi miviri yedu inowanzoziva kana inguva yekudya uye kana inguva yekurara. Kune vanhu vazhinji, nzara uye chishuwo chinokwira mumanheru uye chakadzikira pakati pehusiku uye chinhu chekutanga mangwanani.

Kana iwe ukazviwana iwe uchimuka pakati pehusiku kana mangwanani nemaronda ekuruma nzara, zvingangoita kuti muviri wako hausi kuwana izvo zvaunoda.

Pane zvikonzero zvinoverengeka zvaungatarisana nenzara husiku, asi iwe unogona kugadzirisa mazhinji acho aine shanduko diki pane chako chikafu kana chirongwa. Verenga pamusoro kuti udzidze kuti sei ungave uchimuka nenzara uye zvaunogona kuita kuti ugadzirise.

Sei ndichimuka nenzara?

Mumuviri wako uchiri kupisa macalorie paunorara, asi kunze kwekunge uine chirwere chinoda kurapwa, dumbu rako harifanirwe kunge richitinhira husiku.

Kune zvikonzero zvakawanda nei iwe uchigona kunge uchinge uchimuka unopenga usiku kana mangwanani. Kazhinji kazhinji, zvine chekuita nemararamiro, asi mishonga uye zvimwewo mamiriro anogona kuve iwo anokonzeresa.

Kunyanyisa kudya usati warara

Kana iwe uri mhando yemunhu wekusvitsa pizza uye zvimwe zvinokurumidza kudya kweawa kana maviri usati warova saga, ichi chingave chikonzero iwe uri kumuka uine nzara.

Kudya chikafu - kunyanya izvo zvakakwirira musitashi uye shuga - pamberi pemubhedha kunokonzera spike muropa shuga. Zvirwatata zvako zvinobva zvaburitsa mahormone anonzi insulin, ayo anotaurira maseru ako kuti atore shuga yeropa. Izvi zvinoita kuti huwandu hweshuga yeropa huderere, zvichikonzera nzara.

Pamusoro pezvo, ratidza kuti kudya husiku kazhinji hakuzi kuguta kana uchienzanisa nekudya mangwanani.

Masayendisiti anokurudzira kungodya chidiki, chikafu-chakakora chikafu chidiki chemazana mashoma mazana macalorie nguva yekurara isati yarara. Semuenzaniso, chinwiwa chine mapuroteni pamberi pekurara chakaratidzwa kune vese kugutsa nzara yako uye kugadzirisa mangwanani metabolism.

Kushaya hope

Kusawana kurara kwakaringana kwakabatana nehurombo hwekudzora shuga. Kunyangwe husiku hushoma hwekurara hunogona kukanganisa mashuga eropa rako. Kushaikwa kwekurara kwakabatanidzwa kune akakwirira mazinga e ghrelin, iyo mahormoni inoitisa kuburitsa nzara. Chinangwa chemaawa matanhatu kusvika masere ekurara husiku husiku kudzivirira nyaya idzi.

Premenstrual syndrome (PMS)

PMS mamiriro anogona kukanganisa hutano uye hunhu, kazhinji nguva yako isati yatanga. Zvinotendwa zvinokonzerwa nekushandurwa kwemahormone.

Chikafu chikafu, kunyanya cheshuga tudyo, chiratidzo chakajairika, pamwe ne:

• kuzvimba
• kuneta
• kuchinja muhope

Kana iwe uchicherekedza shanduko mukudya kana kumuka uine nzara husiku nguva yako isati yakwana, PMS inogona kunge iri yekupa mhosva.

Mishonga

Mimwe mishonga inozivikanwa kuwedzera chishuwo chako, izvo zvinogona kukumutsa nedumbu rinotinhira. Izvi zvinosanganisira:

• mamwe mishonga yekudzvinyirira
• antihistamines
• steroids
• migraine mishonga
• mimwe mishonga yeshuga, yakadai se insulin
• antipsychotic
• mishonga yemishonga

Nyota

Nyota inowanzo kanganiswa senzara. Kushaya mvura mumuviri kunoita kuti usimbe, izvo zvinogona kuita kuti ufunge kuti une nzara.

Kana iwe uchinge uchimuka nenzara kurwadziwa uye kushuva, edza kunwa hombe girazi remvura uye mirira maminetsi mashoma kuti uone kana iko kushuva kwaenda. Ita shuwa kuti uri kugara uine hydrated zuva rese.

Kushungurudzika

Kushungurudzika kunozivikanwa nekukonzera chikafu chikafu. Sekuwedzera kwekushushikana, muviri wako unoburitsa mamwe mahormone, kunge cortisol. Kushungurudzika kunosanganisira yako yekumhanya-kana-kurwisa mhinduro, zvichikonzera shuga kuburitsa muropa rako reropa nekukurumidza simba.

Yoga, kufungisisa, uye kufema maekisesaizi inzira huru dzekudzora kushushikana uye shuga yeropa spikes uchitevera kudya.

Kuwedzeredza kwepanyama

Kurovedza muviri kunobatsira kudzora mashuga eropa. Mashuga eropa anodonha apo mhasuru dzako dzinotora shuga kubva muropa. Asi kana ukarovedza muviri zvakanyanya usiku, unogona kuona kuti shuga yako yeropa inoderera zvakanyanya kuti muviri wako ugutsikane husiku hwese.

Ita shuwa kuti iwe uri kuwana zvakakwana kuti udye pakudya kwemanheru kana kufunga nezvekuve neakakwira-mapuroteni tudyo mushure mekunetsa kurovedza muviri. Kana uchigara uchirovedza muviri husiku uye uchinonoka kurara, ungangoda kuendesa nguva yako yekudya kwemanheru padyo - asi kwete padyo zvakanyanya - kusvika panguva yako yekurara.

Ipfungwa zvakare yakanaka kunwa yakawanda mvura mushure mekurovedza muviri kudzivirira kupera mvura mumuviri.

Husiku kudya chirwere (NES)

NES chirwere chekudya chinokonzeresa kushaya kudya mangwanani, chinokurudzira kudya husiku, uye kunetseka kurara. Hazvisi zvakawanda zvinozivikanwa nezve chinokonzeresa kudya usiku, asi vesaenzi vanofungidzira kuti zvine chekuita nemazinga epasi e melatonin husiku.

Vanhu vane chirwere ichi zvakare vane yakaderera leptin, inova muviri wako wepanyama anodzvinyirira suppressant, uye zvimwe zvinokonzeresa nemuviri kushushikana kupindura system.

NES haisi kugara ichizivikanwa navanachiremba uye hapana imwe nzira chaiyo yekurapa. Zvinodzvinyirira zvinogona kubatsira kuvandudza mamiriro acho.

Kubata

Vakadzi vazhinji vanoona kuti nzara yavo inowedzerwa panguva yekuzvitakura. Kumuka uine nzara hachisi chikonzero chekushushikana, asi iwe uchafanirwa kuve nechokwadi chekuti chero manheru-ekudya kudya hakuiti kuti iwe uwedzere huremu hwakawanda.

Idya kudya kwemanheru kune hutano uye usarara nenzara. Chikafu chine mapuroteni mazhinji kana girazi rinodziya remukaka rinogona kuita kuti shuga yako yeropa igadzikane nehusiku.

Nzara husiku panguva yepamuviri inogona kunge iri chiratidzo cheshuga cheshuga, inova kukwira kweshuga muropa panguva yekuzvitakura. Vakadzi vese vanovhenekwa mamiriro aya pakati pemasvondo makumi maviri nemana makumi maviri nemasere ekubata uye zvinowanzo gadziriswa mushure mekuzvarwa kwemwana.

Mamwe mamiriro ehutano

Humwe hutano mamiriro anogona kuve nemhedzisiro pane yako chishuwo, kunyanya kana ichisanganisira yako metabolism. Kufutisa, chirwere cheshuga, uye hyperthyroidism zvinozivikanwa kukonzeresa matambudziko nekutadza kudya.

Chirwere cheshuga chinokonzeresa kudzora huwandu hweshuga yeropa. Mune mhando 2 chirwere cheshuga, semuenzaniso, masero haapindure kune insulini uye shuga inotenderera muropa. Mhedzisiro yacho ndeyekuti muviri wako haumbowana simba raunoda, saka unoramba uchinzwa nzara.

Zvimwe zviratidzo zvechirwere cheshuga zvinosanganisira:

• nyota yakanyanyisa
• kuneta
• maronda anononoka kupora
• kuona kwakadzikama
• kunyanyisa kuda kuita weti

Kuwedzeredza kana kufutisa kunogona zvakare kuomesera muviri wako kushandisa insulin uye kudzora mashuga eropa.

Kuwedzera kwekuda kudya zvakare chimwe chezviratidzo zvakajairika zvehyperthyroidism, inoitika apo utachiona hwako hunowedzera mahormone tetraiodothyronine (T4) uye triiodothyronine (T3).

Ungaita sei

Kudya kwakaringana kunogona kusimudzira hutano hwako hwese uye masimba esimba, uye zvakare kukuchengetedza iwe kugutsikana mukati mehusiku hwese. Izvi zvinoreva kudya michero yakawanda uye miriwo uye shuga shoma, munyu, caffeine, uye doro.

Edza kusadya chikafu chakakura usati warara. Kudya tudyo tudiki izano rakakura kana anga ari nguva kubva pakudya kwemanheru, asi iwe unofanirwa kudzivirira shuga yakawandisa uye starch. Chinangwa ndechekuchengetedza yako mashuga eropa akasimba sezvinobvira.

Sarudzo dzakanaka dzehusiku-hwehusiku tudyo dzinosanganisira:

• zviyo zvese zviyo zvine mukaka wakakora-mafuta
• yakajeka yogreek yogurt nemichero
• chitsama nzungu
• gorosi pita ine hummus
• mupunga makeke ane chaiwo nzungu ruomba
• maapuro ane omuarumondi ruomba
• yakaderera-shuga protein protein chinwiwa
• mazai akaomeswa

Kana iwe ukazviwana iwe uchigara uine nzara usati warara, funga kutamisa nguva yako yekudya kwemanheru kweawa kana maviri.

Kana iwe uine huremu hwakanyanya kana kufutisa, kuonda kwakaratidzwa zvakare kugadzirisa shuga yeropa kudzora uye kugadzirisa chishuwo chako.

Nguva yekuona chiremba

Ona chiremba kana izvi mararamiro mararamiro asingabatsiri, kana iwe uri kuva nezvimwe zviratidzo. Kana chiremba wako akakupa kuongororwa kwehutano hwepasi, hwakadai sechirwere cheshuga, iwe uchave wakaiswa pane chirongwa chekurapa kubatsira kubata mamiriro acho.

Kana iwe uchifunga kuti nzara yako imhedzisiro yemushonga, usarega kuitora usina kutaura nachiremba wako kutanga. Vanogona kukurudzira mumwe mushonga kana kugadzirisa yako dosi.

Tora woenda nazvo

Shanduko dzakareruka pakudya, sekudzivirira starch uye shuga usati warara, kudzikamisa kushushikana, kurara zvakakwana, uye kugara uine hydrated zvinogona kukubatsira kudzora shuga rako reropa uye kugadzirisa kuda kwako kudya.

Kana iwe uri kufuta kana kuona zviratidzo zvehumwe hutano mamiriro, ona chiremba wako.