Pewani Usiku Wosaganizire Usiku Kudya ndi Malangizo Awa
Kodi ndinu mmodzi mwa anthu omwe "amadya tsiku lonse" ndikufuna kudya zakudya zopanda chakudya pambuyo pa chakudya chamadzulo ndikuwombera pazomwe mukufuna? Musadandaule, simuli nokha. Khulupirirani kapena ayi, anthu ambiri omwe akuyesera kudya kapena kudya thanzi akugwera muzolowezi. Funso ndilokuti chizoloŵezichi ndi chifukwa cha zinthu zakuthupi kapena zamaganizo? Pokhapokha shuga wanu wa magazi ndi wotsika , zovuta ndizo zamaganizo ndipo zakhala chizoloŵezi.
Chizoloŵezichi chikhoza kuvulaza kulemera kwanu ndi kuika shuga m'magazi. Kafukufuku wasonyeza kuti kudyetsa makilogalamu ambiri mochedwa usiku kungalepheretse kulemera.
Kodi Kudya Kwambiri Bwanji Musanayambe Kugonjetsa Thupi ndi Magazi Kukhazikitsa Shuga?
Kudya Musanayambe Kugona Kungasokoneze Kugona:
Kudya kapena kumwa mowa kwambiri musanayambe kugona kungayambitse kuchepa kwa mtima kapena kusambira, kotero kumasokoneza tulo. Kafukufuku wasonyeza kuti kusowa tulo kungasokoneze shuga ya magazi ndipo kumayambitsa hemoglobin yapamwamba A1cs . Kulephera kugona kumakhudzanso mahomoni, omwe amachititsa kuti munthu akhale ndi chilakolako cha njala ndi njala; Kugona mokwanira kwawonetseredwa kuti kuchepetsa mahomoni a satiety, leptin, ndi kuonjezera nthenda ya hormone ghrelin. Ngati simukugona mokwanira, mukhoza kumva njala tsiku lonse ndikulowa ma calories wambiri, motero mukupangitsa kulemera.
Late Night Eating Kodi Spike Magazi Sugars:
Mavitamini owonjezera madzulo angabweretse mchere wokwera kwambiri wa m'mawa.
Ndikovuta kwambiri kuyang'anira shuga lanu la magazi pamene muyamba tsikulo kukhala pamwamba pa cholinga. Bungwe la American Diabetes Association limalimbikitsa kuti shuga ya magazi (m'mawa) kwa anthu ambiri omwe ali ndi matenda a shuga a mtundu wa diabetes ayenera kukhala pakati pa 80-130mg / dL . Ngati mukuwuka ndi manambala pamwamba pa 130mg / dL, zingakhale zothandiza kuchepetsa chakudya chanu cha zakudya m'thupi kapena usanafike pabedi.
Kodi Mungalephere Bwanji Kutha Kumadzulo Kwamadzulo?
Idyani Zakudya Zachizolowezi:
Imodzi mwa njira zabwino kwambiri zopeŵera kudya mofulumira usiku ndi kupewa kudya kudya . Kudya kudumpha kungakuike pa chiopsezo cha hypoglycemia (shuga wotsika magazi) komanso kuonjezera chilakolako chodyera pambuyo pake. Yesetsani kudya chakudya chamagulu atatu ndi masabata a tsiku ndi tsiku . Izi zidzakuthandizani kumva kuti mulibe njala usiku. Mukadya pang'ono usiku, mumakhala ndi njala tsiku lonse. Nthawi zambiri zimakhala zovuta kuti mudye chakudya cham'mawa pamene chakudya chanu chodyerera chimachitika maola angapo musanayambe. Pochepetsa kuchepetsa usiku, mukhoza kudzuka ndikumva njala ndikukonzekera kudya. Kafukufuku wasonyeza kuti anthu omwe amadya zakudya zazikulu za kadzutsa akhoza kuchepetsa kulemera kwawo ndi HgbA1c. Pangani cholinga chodyera tsiku lililonse.
Chotsani Chakudya Chakudya Chanu:
Popanda kuona, kunja kwa malingaliro, molondola? Ngati pali zakudya zina zomwe mumagwiritsa ntchito madzulo, musazigule. Kapena kuponyera zomwe muli nazo mnyumba, kapena kutsirizitsa ndikupewa kugula kachiwiri. Ngati palibe, simungadye. Sungani khitchini yanu ndi zakudya zabwino . Ngati mukufuna kukhala ndi chotupitsa chaching'ono, mukufuna kuti musankhe bwino.
Sula Makhalidwe Anu Pakupanga Watsopano:
Ngati usiku uliwonse mukakhala pansi kuti muwonetse TV, mumapezeka kukhitchini mukuyendayenda mumakabati kuti muwone kuyang'ana pa televizioni usiku mpaka mutasiya chizolowezi chanu kapena muchiyang'ane m'chipinda china. Kusankha malo atsopano kungakuthandizeni kupewa chilakolako chanu chodya. Lembani kusankha malo kutali ndi khitchini momwe zingathere. Njira yabwino yopezera kudya usiku wam'mawa ndi kuchita masewera olimbitsa thupi atatha kudya-kupita kukayenda kapena kukwera njinga pamene mukukumvetsera nyimbo. Mukhozanso kuyesa njira zina zosangalatsa-kusamba kapena kuchita yoga. Kuyesa ntchito zatsopano, monga kuwerenga magazini, kufalitsa kapena kuitana mnzanu kungathandize kuchepetsa kukhumba.
Nanga Ndingatani Ngati Ndikuyesera Zinthu Ndipo Ndili Njala?
Pangani Snack Yanu Kuwerengera ndi Gawo Loyendetsedwa:
Mwinamwake mwayesapo zinthu zonsezi ndipo mukufunabe chotupitsa kapena mchere. Pangani mchere kuti mukhale oyenera nthawi yanu ndipo muwone ngati mankhwalawa. Ngati mukudya mchere usiku wonse, ndiye kuti simukukondwera ngati momwe mungakhalire nthawi zina. Pangani chochitika chake-tulukani kakang'ono ka ayisikilimu kamodzi pa sabata. Ngati mutapeza kuti mungakhale ndi mankhwala ang'onoang'ono musanagone, yesetsani kusunga makilogalamu pafupifupi 100.
- 1 chidebe cha mafuta otsika kwambiri a Greek yogurt (mungathe kuzizira kotero ndizosagwirizana ndi ayisikilimu)
- 1 mafuta ochepa pudding chikho
- 1 1/2 chikho cha strawberries chazira (chipatso chosungunuka chimatenga nthawi yayitali kuti idye komanso chimatsitsimutsa)
- Makapu 3 mpweya unkawomba phokoso
- 1/2 chikho cha kirimu cha iced
- Gawo 1 la mkate wodzala ndi supuni ya supuni ya mafuta (mandimu, mtedza, msuzi)
- Chipatso chimodzi (kukula kwa mpira wa tenisi), 1 chikho cha zipatso kapena 1 chikho vwende
Taganizirani Kuwona Katswiri
Ngati mwakhala mukulimbana ndi kulemera kwa moyo wanu wonse ndipo simungathe kukonzera ndondomeko chifukwa cha zifukwa zamaganizo kapena kupsinjika maganizo, mungapindule pakuwona munthu yemwe ali mwapadera pa kusintha kwa khalidwe. Wothandizira angakuthandizeni kupeza chithandizo, chilimbikitso, ndi maphunziro omwe mukusowa kuti mupange kusintha kosatha.
Zotsatira:
Cunningham, Eleese, RDN. American Academy of Food and Dietrotics. Siyani Kufuna. http://www.eatright.org/Public/content.aspx?id=6442469608
Nthbler ya usiku - Uphungu Woperewera Kwambiri Wopereka Zolemba Zolemba. Kuchokera ku Chakudya cha Mtundu wa Dr. Kushner. Copyright 2009 Robert Kushner, MD. www.eatright.org
Leman, Cathy, MA, RD, LD. Lero la Dietitian. Usiku Usiku wa Syndrome. http://www.todaysdietitian.com/newarchives/011110p8.shtml
Gebel, Erika, PhD. Udindo Wa Kugona mu Mtundu Wachiwiri wa shuga. Matenda a Diabetes Magazine.
Copinschi, G, Leproult, R, Spiegal, K. Udindo wofunika kwambiri wogona pa kagayidwe kake. http: www.ncbi.nlm.gov/pubmed/24732925