Namuhla ngijabule ngokungena esihlokweni sokuqondanisa kwaseduze kwe-Circadian, kufaka phakathi ukuzila ukudla kwe-circadian futhi ngisebenzisa ukukhanya, nokulala njengezindawo ezinkulu zokusayina. Ngithole umbono kusuka kulokho okwenzekile (nangokuphikisana!) Post Media Media.
“Ithiphu yezempilo engaphansi, yeka ukudla lapho ilanga selishonile futhi libuke ukulala kwakho kuguqulwa.”
Ngemuva kokuthumela okungenhla ngangisolwa ngokuba ngumama omubi, wokuba nokuphazamiseka kokudla, nokunye okuningi ahem … Amazwana anemibala.
Kulokho okuthunyelwe okufushane, angizange ngichaze konke okuhlukile futhi abaningi kini bangifonele ngakho. Angizange ngikhulume noma ngichaze ukuthi kungani ngiqale ukwenza lokhu noma ucwaningo olusekelayo. Ngakho-ke bengifuna ukusetha irekhodi liqonde futhi ngenze okuningi okujulile kulesi sihloko.
Ukuthepha ukuvumelanisa kwe-Circadian kungisizi ngempela kimi futhi kwangisiza ukuba ngibe nobudlelwano obuhle kakhulu nokudla. Ngidla okungaphezulu kakhulu kunangesikhathi ngidla okungaphansi kweminyaka eyishumi. Bengifuna futhi ukuxoxa okuningi kwendaba yohambo lwami uma kwenzeka kugqugquzela omunye umuntu.
Ukuzila ukudla kwaseSekethe
UDkt Amy Shaw (AKA I-DIFTING MD ku-Instagram) yayingesinye sezikhuthazo zami ezinkulu ngesihloko. UDkt Shaw uyingcebo yolwazi futhi uxoxa ngokuzila ukudla kwe-CircAdian kakhulu ikakhulukazi njengoba kuhlobene nabesifazane. Ngokusho kukaDkt Shaw, ukudliwa kwesigqi sakwa-Circtthm ngohlobo oluzuzisa kakhulu abesifazane abazilalayo abangakwenza. Kulokhu okuvinjelwe ukudliwa kohlelo lokudla kuqondanisa lokho esikubeka emizimbeni yethu ngewashi lethu lomzimba langaphakathi.
Nayi i-Rundown yalokho okubandakanyeka ekudleni kwasesisekelo:
- Yidla Ngesikhathi Sokukhanya Kwamamini lapho uhlelo lokugaya ukudla kanye nemetabolism lusebenza kakhulu.
- Misa ukudla okusebenzayo ngemuva kwe-7 PM (yilapho izinqubo zangaphakathi zehlisa ijubane). Akusekho ukudla kuze kube yilapho ibhulakufesi!
- Yidla ukudla okukhudlwana ekuqaleni kosuku. Yidla isidlo esincane kusihlwa ukugwema ama-spikes kashukela wegazi kanye nokuzuza kwesisindo.
Ukudla ngale ndlela kuhlinzeka nge-metabolism kanye namasosha omzimba okuqinisa, kusiza ukulala, kusekela ukungavikeleki, futhi kunciphisa ubungozi besifo sikashukela. Ngithole ukuthi akunzima njengoba kungekho zinguquko eziqinile. Le ndlela yokudla imane ilandele izinqubo zemvelo zomzimba.
Iminyaka eminingi ngenze okuphambene nalokhu, ukweqa ibhulakufesi nokudla okuningi ebusuku. Kuthathe okuthile kodwa ekugcineni ngathola isigqi sokudla esisebenza kahle kimi.
Ingabe ukudla ngokufunda inkinga yokudla?
Amanye amazwana ashiwo ukuthi ukudla ngale ndlela angahlukaniswa njengenkinga yokudla. Kubukeka sengathi abantu abaningi bafaka noma yini ngaphandle kokudla okujwayelekile kwaseMelika njengokuphazamiseka kokudla. Hhayi kuphela lelo okungelona iqiniso, kepha ngibona sengathi alisekeli labo empeleni babhekene nokudla okulimazeki.
Leli gama liyaphonswa nxazonke futhi lisebenza kuzo zonke izinhlobo zokudla, kufaka phakathi noma yiluphi uhlobo lokuzila, ukudla kwangempela kokudla, noma ukuqeda ukudla umuntu onokuphendula okungekuhle kuye.
Bengijwayele ukweqa ibhulakufesi lapho ngiqala ukuzila ukudla ngilinde kuze kube isidlo sasemini ukuze ngidle. Esikhundleni salokho, sengishiye iwindi lami lokudla ngayeka ukudla ekuqaleni kosuku (ngenkathi ngiphuza ukudla okuthe xaxa!). Ngangaphansi kweminyaka futhi kwaba nomthelela omubi empilweni yami. Manje ngidla amakhalori aphindwe kabili kunawo wonke, nginenhloso eyengeziwe ngama-micronutrients, futhi nginobudlelwano obunempilo kakhulu ngokudla.
Ngenkathi kukhona i-nuance futhi othile angakwazi ukukhulisa ukuphazamiseka kokudla, ukuzila ukudla ngezikhathi ezithile kungaba yindlela enhle yokuthanda umzimba wakho.
Impikiswano ngemuva kokuqondanisa kwe-circurdian
Njenganoma yisiphi isinqumo sezempilo, kwesinye isikhathi ukudla ngale ndlela kulula ukusho kunokwenza. Ngokuqinisekile kukhona okuhlukile kulokhu kuya ngendawo yakho nendlela yokuphila. Esikhathini sasebusika kwabaningi bethu, kuba mnyama ngo-5 pm (noma phambilini!). Kwezinye izindawo, kunamahora noma amabili elangeni usuku lonke. Kwezinye izikhathi zonyaka, ukukhanya kwelanga cishe cishe usuku lonke nobumnyama obukhulu.
Angisho ukuthi noma ngubani emhlabeni kufanele adle kuphela lapho ilanga seliphumile. Njengakho konke okunye kukhona okuhlukile. Umqondo ukuyeka ukudla okungenani amahora ambalwa ngaphambi kokulala ubusuku obude kakhulu. Ezindaweni eziningi, le migqa ecishe ibe yilanga.
Umehluko wesizini
Lokhu kuthinta nokwehlukahlukana kwezikhathi ezithile, okuvame ukungakhulumi ngokwanele. Abantu benzelwe ukuzolingela okuningi ehlobo lapho sinokukhanya okwengeziwe, ukuchitha isikhathi ndawonye futhi kube nomphakathi kamuva kusihlwa. Ngokomlando ubusika kwakuyisikhathi sokulala okwengeziwe kanye namakhalori ambalwa. Kungase kuzwakale kuxakile manje ukuthi sisetshenziselwa ukukhanyisa okwenziwe, kepha iningi lomlando wabantu, lokhu bekujwayelekile.
Ngaphambi kokusungulwa kwesibani sokukhanya, isikhathi sokulala esiphakathi sasisinde, ikakhulukazi ebusika. Ukulala kancane nokudla ngaso sonke isikhathi kuyisimo esisha. Ukubheka izikrini ezikhanyayo eziluhlaza okwesibhakabhaka, ukubuka ama-movie, nokudla u-ayisikhilimu phakathi kwamabili nakho kwakungekhona izinto ezenzile okhokho bethu. Ngithole ukuthi ngokwemvelo ngilala ngaphambili ebusika futhi kamuva ehlobo manje.
Uma uhlala eFinland noma eduze ne-liquator ngeke ube nakho okufanayo. Imizimba yethu ihlukile futhi uma ukhulelwe, ubuhlengikazi, noma ube nesimo sempilo, lokhu kuthinta nokuthi udla kanjani futhi nini. Ukuqondanisa izigqi zethu zansuku zonke lapho elangeni akusona umthetho onzima futhi osheshayo. Futhi akusho ukuthi angikaze ngidle ikhalori eyodwa ngemuva kokuthi ilanga linciphe.
Esikhathini esedlule, ukudla kwakuyindlala enkulu ebusika futhi besingadingi ukudla okuningi. Manje sesinokufinyelela okungenamkhawulo kokudla nokukhanya okufakelwa futhi singadli ngaso sonke isikhathi kungazwakala kungajwayelekile noma kuyingozi. Okhokho bethu bakwazi ukuhambisana nemigqila yemvelo, okunzima kakhulu emphakathini wanamuhla.
Ukukhanya nokudla kuyizindlela ezimbili ezinkulu kunazo zonke zempilo yethu yasendulo. Ukumane uguqule isikhathi esidla futhi sichithe isikhathi esithe xaxa ngaphandle kungaba nomthelela omkhulu kulokhu.
Izinzuzo zezempilo zokuzila ukudla kwaseceleni
Abaphenyi bathole ukuthi ukudla okudla ngesikhathi semini kungathuthukisa ukuzwela kwe-insulin futhi kunciphise ubungozi besifo sikashukela. Izifundo zibonisa amazinga we-glucose aphansi ngemuva kokudla kwasekuseni kunokudla kwakusihlwa, okusho ukuthi mhlawumbe kungenzeka ukuthi sinezimpendulo ezingcono ze-metabolic ekuqaleni kosuku.
Lokhu kusiholela ekutheni udla kanjani ngezigqi zemvelo ezingasekela isisindo esinempilo futhi ukhuthaze ukushiswa kwamafutha. Abantu abadla ekuqaleni kosuku bavame ukudla okuncane futhi babe ne-BMI ephansi. Kungasisiza futhi ukuba silale kangcono ebusuku Selokhu umzimba wethu awumatasa ngokugaya ukudla.
Ukwehla kwesisindo nokugaya
Isifundo esisodwa sathola ababambiqhaza badle amakhalori ambalwa angama-20% lapho kulandela isikhathi sokudla okuvinjelwe okuvinjelwe ngaphandle kokuziphilisa okudingekayo. Ukudla okuvinjelwe isikhathi kuyindlela elula yokungayisebenzisi ngokweqile kumakhalori.
Abaningi (kubandakanya nami) nabo baqaphela ukugaya okungcono. Ukudla ngesikhathi samahora okukhanya kwemini kuqondanisa nemizimba yokugaya imvelo yomzimba futhi kungasiza ukuthuthukisa ukumuncwa kwezakhi zomsoco. Lokhu kunciphisa futhi ukungaphatheki kahle kokugaya. Ngiyeka ukudla amahora ambalwa ngaphambi kombhede futhi ngithathe ama-enzyme ne-pectasol ngaphambi kombhede.
Eminye imizwa yezempilo ejikelezayo
- Ezinye izifundo zibonisa ukuthi ukuzila ukudla ngokuqondile kunganikeza izinzuzo ezinjengesikhathi sokuphila eside.
- Kukhona nokuxhumeka kokuvuvukala. Isifundo esisodwa sathola ukuthi abahlanganyeli abazila ukudla kwelanga basuka ekuphumeni kwelanga babenengcindezi yegazi eliphansi namazinga okuvuvukala.
- Ukuvumelanisa izigqi zethu zesifunda ngasendulo futhi kungathuthukisa umfutho wegazi namaphrofayili we-cholesterol.
- Kungasekela umsebenzi wokuqonda, ukuthuthukisa inkumbulo nokuhlushwa.
Ukuzila Ukudla yigama eliphikisayo abaningi abanokumelana nalo, kepha ngobuchwepheshe sonke sishesha nsuku zonke. Ngaphandle kokuthi ucabange ukuthi udla kanjani ngenkathi ulele! Enye ingxenye enkulu yokuthola imizimba yethu ekuhlanganeni kwe-Circadian ukuvezwa kwelanga.
Shayela ekuvezweni kokukhanya
Izinkinga eziningi zingasizwa ngokukhanya kwelanga okuncane nokuqondanisa okuningi ngemvelo! Ukuthola ukukhanya kwelanga ekuseni (ngaphandle kwezibuko noma oxhumana nabo) ngaphambi kokuba izikrini noma i-caffeine yenza umehluko omkhulu wezempilo ye-hormone. Ekuphumeni kwelanga nasekushoneni kwelanga, singathola ukubonakaliswa kokukhanya okubomvu kwamahhala.
Ngichitha isikhathi esiningi ngaphandle njengoba ngangikwazi ukuvezwa kwelanga ngokuphepha nangokuphepha kwelanga (AKA akukho okuvuthayo!) Okungcono. Izinqubo eziningi kakhulu emzimbeni wethu ziphendula amasekho akhanyayo. Ngincoma ukuthola ukukhanya okuningi kwemvelo ngangokunokwenzeka phakathi nosuku ngendlela ephephile futhi ekhululekile emzimbeni wakho nokugwema ukukhanya okwenziwe ngemuva kobumnyama.
Ukukhanyisa ekhaya lami kulingisa imvelo yangaphandle. Ngemuva kokushona kwelanga, sishintshela ekukhanyeni okuphansi, ama-amber light bulbs ezingeni lamehlo noma ngaphansi. Emini ngisebenzisa ama-bulbs acwebezelayo aphezulu.
Ikamu ukusetha kabusha ama-hormone
Indlela eyodwa elula yokwenza kabusha kabusha ngokugcwele ukukhempa. Abaphenyi bathola isonto elilodwa nje lokuba ngaphandle ngaphandle kwezikrini noma ukukhanyisa okwenziwe ngempilo belinezinzuzo ezinkulu zezempilo zezempilo futhi zibuyise izinkinga ezihlobene nokulala.
Noma ungenaso isikhathi sokuhamba amatende, noma yini esishukumisela kabanzi ekuvumelaneni ngokukhanya kwemvelo kungaba ne-PayOff enkulu. Lokhu kufaka ukugwema ukukhanya okuluhlaza okwesibhakabhaka ebusuku.
Ngisebenzisa ikhompyutha elula yasemini enesikrini esikhanyayo se-zero. Kusebenza ngisho ngaphandle kwe-wifi. Ngiyisebenzisela ukubhala, ukulalela ama-audiobook, nomculo wokulala. Kusizwe ukugeleza kwami kokudala ngoba ngiyakwazi ukuphepha, ukubhala, noma ukwenza umsebenzi wokudala ebusuku ngaphandle kwesikrini esikhanyayo esiluhlaza.
Engikudlayo ukuhambisana kwe-Circadian
Enye inkonzo esemqoka yokuqondanisa kwaseceleni kohlangothi lokudla. Ngiyekile ukweqa ibhulakufesi futhi manje ngidla isidlo sasekuseni esikhulu ukusiza ukusekela uhlelo lwami lwezinzwa. Ngiphinde ngidle isidlo sasemini esikhulu esinamaprotheni amaningi nama-micronutrients ukuthumela umzimba wami isibonakaliso esizondlayo.
Lokhu kufaka phakathi ukudla okungajwayelekile okufana nama-sardine, amasobho, ukudla okubilisiwe, namafutha omnqumo. Ngithatha izithasiselo zami ngesidlo sasekuseni futhi ngigxile ku-hydration nakumaminerali. Ikhofi iza ngemuva kwe-hydration kanye nokukhanya kwelanga okuhle kimi! Ngiqeda usuku nge isidlo sakusihlwa esiseduze kokudla okulula. Ngiyeka ukudla amahora ambalwa ngaphambi kombhede futhi ngiphuze nje amaminerali netiye lekhambi.
Ukugxila ekujuleni kwezakhi zomzimba kutshela imizimba yethu ukuthi umsoco ugcwele futhi kuphephile ukukhulula (hhayi ukugcina) amanoni. Imizimba yethu futhi ithola ukondleka abakudingayo ukwakha izicubu zomzimba, ukusekela ukuzala, nokuchuma okuphelele.
Thumela amasignali akho okuphepha komzimba
Ngaphezu kokugxila ekudleni okunempilo komzimba wethu, singathumela uhlelo lwethu lwezinzwa ezinye izibonakaliso zokuphepha. Ukuphefumula kuyindlela enhle yokwenza lokhu. Ukuphefumula okujulile ngekhala kusiza ukushintshela komzimba wethu kuParasymparetic. Ukuphefumula okuhamba kancane nokugxila ekuphefumulweni kwenza izimangaliso zohlelo lwezinzwa.
- Beka phansi futhi babeka izinyawo zakho odongeni imizuzu eyi-10 futhi kusiza ukwehla kube kuParasytharify.
- Ukuhamba usuku lonke kuyazuzisa. Ngisho nokuhamba imizuzu eyi-10 ngemuva kokudla konke kungangeza kuze kube nezinzuzo ezinkulu.
- Gxila ekulaleni ngokwanele impilo yonke. Imizimba yethu ingahle futhi ichithe ukudla okungenampilo lapho silala sincishwe.
Imicabango yokugcina ekuvumelaniseni kwe-Circadian
Ukuqondanisa kwaseSecarian kuyingxenye yesisekelo yempilo ephelele. Thola ukukhanya kwelanga ekuseni ngokushesha okukhulu ngemuva kokuvuka futhi kwenziwe nge-hydrate ekuseni. Yilandele ngesidlo sasekuseni esinyanyekayo bese ushaya udle kusihlwa kusihlwa. Lokhu kunikeza ukuphumulwa kokugaya ukudla ukuze sikwazi ukukhipha amangqamuzana kanye namangqamuzana ethu angabuyiselwa ngesikhathi sokulala.
Kulula ukubukela phansi amandla wesikhathi, ukukhanya, nokulala impilo yethu. Ukudayela lokhu kungasiza ngempela uhlelo lwezinzwa, impilo ye-hormone, imetabolism, nokuningi. Ukuthi lokhu kubukeka kanjani kuncike ezimweni zakho, kepha lapho sivumelana kakhulu nemvelo ejabule ngokwengeziwe umzimba wethu ozoba yiyo.
Ngabe uke wazama nganoma iyiphi yalezi zinto? Yini esetshenziselwa wena? Shiya amazwana futhi usazise!
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