Okuqukethwe
Siphupha ngenqubo yokwehla kwesisindo eyenzeka yodwa. Futhi empeleni kungenzeka. Ngemuva kokudla lokhu kudla, isisindo sakho sizoncibilika ngenkathi ulele kamnandi. Into esemqoka - ubenzele isidlo sakusihlwa futhi ngemuva kwezinsuku ezimbalwa uzobona imiphumela ebonakalayo. Kuphela, yiqiniso, isidlo sakusihlwa kufanele okungenani singabi ngaphambi kwamahora ama-2 ngaphambi kokulala, futhi sibe ngcono - ngisho nangaphambi kwalokho.
I-yogurt noma i-kefir
I-yogurt noma i-kefir iphephile ukuphuza ebusuku, ngaphandle kokwesaba isibalo sakho. Kungumkhiqizo wemvelo ngaphandle kwezithasiselo. Ngenxa yokuqukethwe okuphezulu kwemikhiqizo yobisi yamaprotheni, baqinisa imisipha futhi bayibuyisele ngemva kokuzivocavoca. Ebusuku, le mikhiqizo ithuthukisa ukwakheka kwamaprotheni futhi ikusiza ukuthi ubukeke umncane. Ukugaya kalula, i-yogurt ne-kefir ngeke kuphazamise ukulala kwakho futhi kuzosiza ukuhlanza amathumbu umzimba ekuseni.
Ushizi (ikotishi)
Ushizi, odliwa ntambama noma ngaphambi kokulala, nawo usiza ekutholeni ukuvumelana. Iqukethe i-casein, iphrotheni ehamba kancane, enikeza umuzwa wokusutha isikhathi eside futhi ihileleke ekwakheni imisipha emihle. I-Tryptophan, equkethwe kushizi, yenza ukulala kujwayelekile futhi umzimba ophumule uzodinga kancane uphethiloli we-carbohydrate ngosuku olulandelayo.
Ushizi kaRennet
Ushizi onjengoRoquefort, Suluguni, feta, mozzarella, Adyghe nezinye ziyimithombo yamaprotheni amahle, ama-amino acid namafutha. Lokhu kuyindlela enhle yokudla kwakusihlwa, ikakhulukazi ngokuhlanganiswa namakhambi. Kulokhu, qiniseka ukuthi ufaka okuqukethwe kwekhalori kashizi futhi ungakudli ngaphambi kokulala.
Izinkukhu
Lona omunye wemithombo efanele yamaprotheni enamafutha aphansi nama-carbohydrate. Inyama yenkukhu kanye neTurkey kubhekwa njengemikhiqizo yokudla, ngesikhathi esifanayo enenhliziyo. Bilisa inyama emhlophe noma usebenzise i-pan yokushisa bese uyifaka esidlweni sakusihlwa.
Isinkwa sonke sezinhlamvu
Izinhlamvu eziphelele emikhiqizweni ziwumthombo omuhle wamavithamini kanye nezakhi ezibalulekile empilweni enhle kanye ne-carbs egayiwe isikhathi eside kanye ne-fiber yesibalo esincane. Ososayensi baye bafakazela ukuthi abantu abadla okusanhlamvu balahlekelwa isisindo kangcono kunalabo abakhetha okusanhlamvu okupholishiwe. Okusanhlamvu okuphelele kuqukethe i-magnesium eningi, elawula i-metabolism futhi isiza ukujwayela izinga lamafutha emzimbeni.
Imifino eluhlaza
Imifino yesaladi nemifino eluhlaza ehlanganiswe namaprotheni iyindlela eqinisekile yokwanelisa ukulamba kwakho ngaphambi kokulala, uma ufika ekhaya sekwephuzile. Ama-calories ambalwa kanye ne-fiber eningi iyondla, ikhuphula i-metabolism kanye nesisindo esidlulele ebusuku ngeke nje sithathwe.
Izithelo
Insindiso yakusihlwa yezinyo elimnandi kuyoba ama-apula nobhanana. Ubhanana onesitashi ongawusebenzisa njengenye indlela yokudla okungenamsoco wangaphambi kokubi - uqukethe ne-tryptophan, ethuthukisa ukulala, kanye ne-fiber, ekhuthaza ukusutha nokulahlekelwa isisindo. Ama-apula ane-fiber namavithamini ngendlela ehlanzekile, awekho amafutha. Khetha ama-apula aluhlaza naphuzi esikhundleni sabomvu.
Okuningi ngokudla ngaphambi kokulala bukela kuvidiyo engezansi:
