Ngidlani kusihlwa ukuze ngilale kahle?

Isisho esithi “isidlo sasekuseni senkosi, isidlo sasemini senkosana kanye nesidlo sakusihlwa somuntu ompofu” siyisibonelo esihle esingasilandela. Kodwa kungani kudingekile ukuba nesidlo sakusihlwa esilula? "Ukuze ugweme, ngokudla okunzima kakhulu, imiphumela ngesikhathi esithathayo ukulala, ingozi yokuvuka ebusuku kanye nobunzima.

ukuze ngiphinde ngiyolala, kodwa futhi nokuntuleka kwesifiso sokudla ngakusasa ekuseni ngesikhathi sasekuseni, ”kuchaza u-Aurore Lavergnat, isazi sokudla okunempilo. Ukugaya kudinga amandla amaningi emzimbeni!

Isikhathi esifanele sokudla kwakusihlwa

Ngaphandle kokwakheka kwesidlo, isikhathi sibalulekile. “Kumelwe udle isidlo sakusihlwa okungenani ihora elilodwa kuya kwamabili ngaphambi kokuba ulale,” kweluleka udokotela wezokudla. Okufanelekile, phakathi kuka-18:30 pm no-19pm ezinganeni naphakathi kuka-19 pm no-20:30 pm kubantu abadala. “Ngemuva kuka-21 ebusuku, sekuhlwile kakhulu, ikakhulukazi njengoba ukudla kukhuthaza ukukhiqizwa kwe-insulin ngumzimba, kanti ngalesi sikhathi, lesi sakamuva kufanele sikhiphe i-melatonin, i-hormone yokulala. “Ukudla okuthile akunconyelwe ukudla kwakusihlwa ngoba kukhuthaza ukwenyuka kukashukela egazini okungaholela ekuhaqweni, kodwa futhi kubambezele ukugaya ukudla,” kuxwayisa u-Aurore Lavergnat. Lena indaba ye-baguette emhlophe, i-pasta emhlophe nelayisi, i-semolina, izithelo ezomisiwe, ubhanana, amagilebhisi, ama-cherry, kodwa futhi nenyama ebomvu, imikhiqizo yobisi, ushizi, ibhotela ... Futhi-ke, alikho itiye, ikhofi, utshwala, ijusi yezithelo noma i-soda. Kodwa-ke, yini esiyidlayo ukuze silale kahle?

imifino

Izaqathi, izucchini, isipinashi, i-broccoli ... Ukukhetha kubanzi, kanye nendlela yokunambitha: okuluhlaza, okuphekiwe, esobho ... ungagayi isobho kakhulu, sikhetha elichotshoziwe kune-mash. Uma kungenjalo, siphelezela lokhu kwakamuva ngesinkwa esimuncu noma ucezu lwesinkwa se-wholemeal, noma amantongomane noma ama-alimondi afafazwe kuso.

Fish

Ifakwe kahle kusihlwa, ngisho nalapho inamafutha, ngoba iqukethe ama-acids amancane agcwele amafutha kunenyama nama-omega-3s, akhuthaza ukulala okuhle nokulala kwekhwalithi. Ingxenye efanele: phakathi kuka-50 no-100 g kubantu abadala.

Izithelo

Sithanda ama-carbohydrate ampofu kakhulu njengekiwi, izithelo ezisawolintshi, izithelo ezibomvu (ama-strawberry, ama-raspberries, amajikijolo aluhlaza, ama-blackcurrants, njll.), ama-apula noma amapheya, angabangeli ukukhuphuka koshukela egazini. Futhi sikhetha phakathi kwesitashi nezithelo ukuze sinciphise ukudla kwama-carbohydrate.

I-Soy kanye nokuphuma kwayo

I-Tofu, tempeh, miso, iyogathi yesoya… enikeza amaprotheni emifino asuthisayo. Amafomu afakwe i-lacto-fermented ayathandwa, ahlinzeka ngama-probiotics.

Inkomba ye-glycemic ephansi (GI) isitashi

Irayisi elinsundu, amabele, nokunye okufana nokolweni, ibhali, iquinoa, isinkwa se-wholemeal… akukuphazamisi ukulala futhi kuhlinzeka nge-fiber eyengeziwe, elungele impilo yakho. Nokho, nakuba imifino kufanele ibe khona kukho konke ukudla, ukudla okunesitashi akudingekile nhlobo kusihlwa.

Amafutha emifino

Amafutha omnqumo noma, okungcono, iflakisi, i-hemp, i-rapeseed noma i-camelina ngokunotha kwawo ku-omega-3. Malini ? 1 noma 2 tsp. isipuni umuntu omdala. Futhi siyakugwema ukukupheka.