Ubusuku bobusuku bokutya okunempilo okunesondlo: Ikliniki yase-El Paso yangasemva

Njengoko ihlobo lisondela, ubushushu bemini benza ukuba umzimba ufune ukutya ukukhanya okanye ungatyi kwaphela. Kulapho indlala iqala khona ebusuku. Abantu abalali kuba izisu zabo aziyeki ukugquma. Nokuba siyintoni na isizathu, umzimba udinga into yokutya ukuze ubuyele kuyo ukulala. Umceli mngeni kukufumanisa ukuba yintoni ekhawulezayo, enencasa, enempilo, kwaye inokunceda ukukhuthaza ukulala, njengoko ezinye ukutya ziqulethe iikhompawundi ezinokuphucula ubuthongo.

Late-Night Nutritious Snacks

Kukho izizathu ezininzi zokufuna i-snack yasebusuku, kwaye i-snack enempilo ingaba yindlela efanelekileyo yokufumana izondlo ezongezelelweyo ngosuku olulandelayo. Ukuba ne-snacks encinci enezondlo phantsi kwe-200 calories kulungile. Abantu abadla ngokutya kwasebusuku kakhulu kufuneka bacinge ngokulungiselela amashwamshwam ukukhuthaza ubuthongo kwaye bangathinteli ukulala. Ukucwangcisa ngundoqo ekukhetheni i-snacks ukunceda ukuxhasa ukulala okunempilo kunye nokwanelisa indlala.

Amashwamshwam anokuqwalaselwa

Imbewu yethanga

• Ithanga liqulethe itryptophan enegalelo ekulaleni.
• Kwakhona ziqulethe izondlo ezibalulekileyo i-zinc, i-phosphorus, i-potassium, i-selenium kunye ne-magnesium.
• Ezi zinokunceda ukulwa nezifo ezinxulumene nokudumba.

iibhanana

• Iibhanana ngumthombo osempilweni wokutya melatonin.
• Ngenye isifundo, abantu abatya ibhanana baye banda kumanqanaba e-serum melatonin kwiiyure ezimbini emva kokutya.
• Umxholo we-potassium webhanana unokunceda ekunqandeni ukukrala kwezihlunu, ingxaki abanye abantu abanayo xa bezama ukulala.

Iglasi yobisi

• Ukufudumala okanye ukubanda, iglasi yobisi ngaphambi kokulala inokunceda ukuphucula ubuthongo.
• Ubisi luqulethe i-antioxidant kunye ne-anti-inflammatory properties, enokunceda ukuphucula umgangatho wokulala.
• Ii-amino acids ezibangela ukuba umntu alale njenge-tryptophan zikwafumaneka ebisini.
• Ubisi lobisi alukuphela kohlobo lobisi oluboniswa ukunceda ukulala.
• Ubisi lwesoya ngumthombo olungileyo wemelatonin kunye ne-tryptophan.
• Ubisi olusekelwe kwizityalo olwenziwe ngamandongomane lunokubonelela ngeenzuzo ezifanayo njengamandongomane.

Ubisi kunye neCereal

• Abantu banokugcina i-cereal kwisidlo sakusasa, kodwa inokwenza i-snack enempilo yasebusuku ukukhuthaza ukulala.
• Olunye uphando lufumene ukuba Iikhabhoni eziphezulu ze-glycemic kwiicereals ezininzi ezisekelwe kumbona ngaphambi kokulala zanciphisa ixesha elithathayo ukuba lilale.
• Nciphisa ubungakanani besahlulo njengoko i-snack yonke kufuneka ibe phantsi kweekhalori ezingama-300, ngakumbi abo banesifo sentliziyo, njengoko isidlo esinzima sinokuyandisa ingxaki.
• Iimveliso zobisi zinecalcium, iminerali evelisa ngokuthe ngqo ihomoni yokulala imelatonin kwaye sisiphumlisi sendalo emzimbeni.

Ipeanut Butter kunye neJelly Sandwich

• Ukutya okufana nebhotolo yamandongomane kuqulethe i-amino acid ebizwa zama, ethi iguqulelwe ekubeni yimelatonin ukukhuthaza ukozela.
• Iicarbohydrate ezifana nesonka kunye nejeli zinceda ukwenza i-tryptophan ifumaneke ngakumbi engqondweni.
• Inketho yesonka esipheleleyo sesonka kunye nebhotela ye-peanut yendalo ngaphandle kweswekile eyongezelelweyo kwisondlo esongezelelweyo.

Iyogathi eneSiqhamo

• Iyogathi engenanto namaqunube, amandongomane anqunqiweyo, kunye nobusi.
• I-yogurt inika umthombo ophilileyo we-calcium, oye wadibaniswa nokulala okungcono.
• Qiniseka ukuba ufunda iileyibhile, njengoko ezinye iintlobo zineswekile eyongeziweyo.

Iziqhamo kunye namandongomane

• Iziqhamo kunye namantongomane zimnandi xa ulambile kwaye udiniwe.
• Banikezela ngezibonelelo zesondlo, kubandakanya iivithamini, iiminerali, iiprotheyini, i-carbs enzima, amafutha anempilo kunye nefiber.
• Ziyondla, zinika ulwaneliseko, kwaye zinceda umzimba ukuba ulale.
• Iapile elinesandla seealmonds, ibhanana, kunye neepecans, okanye ipere enamanuts ambalwa.
• Itispuni enye yebhotolo yamandongomane kwizilayi zebhanana okanye dipha izilayi zeapile kwibhotolo yealmond.
• Ukuba ibhotolo ye-almond ijiyile kakhulu ukuba ingaditshwa, i-microwave 1-2 amacephe amacephe imizuzwana engama-30 ide ithambe ngokwaneleyo ukudipha.

Amaqhashu

• I-Popcorn sisnack esihle esineekhalori eziphantsi.
• Iikomityi ezintathu zepopcorn eziphuma emoyeni zineekhalori ezingaphantsi kwe-100 kunye ne-4 grams yefiber.
• Tsiba ibhotolo kwaye udibanise iziqholo ezomisiweyo ukwenzela incasa eyongezelelweyo.

Imifuno kunye neDip

• Ukufuna into enqabileyo kunye ne-calorie ephantsi, imifuno emitsha kunye nediphu.
• Naluphi na udibaniso lweminqathe ekrwada, i-broccoli florets, i-cucumber slices, i-celery, i-zucchini, i-pepper, kunye neetamatato zamagilebhisi zinokwanelisa isisu esibuhlungu.
• Yandisa incasa ngediphu yetshizi enamafutha aphantsi, iyogathi yamaGrike, okanye i-hummus.

Isandwich yaseTurkey

• Xa unqwenela isangweji, indibaniselwano yeprotheyini kunye neecarbohydrates ezintsonkothileyo ezisuka kwiprotein ebhityileyo njengeTurkey kunye nesonka esipheleleyo sengqolowa kunye netumata, iletisi, kunye ne-splash yemayo kunye nemostade inokwanelisa.
• Vumela ixesha elaneleyo lokwetyisa, njengoko ukuhlutha kakhulu kunokuthintela ukulala.

iNachos yeMeditera

• Top toasted usempilweni umbona okanye pita chips kunye hummus, paprika, kunye ipepile ebomvu a I-snack yasebusuku kakhulu kwaye eyanelisayo ukunceda umzimba ukuba ulale.
• I-Chickpeas, eyona nto iphambili kwi-hummus, iqulethe i-tryptophan.

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Umzimba Ngokulungeleleneyo

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Ucaphulo

Bandín, C et al. "Ixesha lokutya lichaphazela ukunyamezela kwe-glucose, i-substrate oxidation, kunye neziguquko ezinxulumene ne-circadian: Ulingo olungahleliwe, olunqamlezayo." Ijenali yaMazwe ngaMazwe yokutyeba (2005) vol. 39,5 (2015): 828-33. doi:10.1038/ijo.2014.182

Beccuti, Guglielmo, et al. "Ixesha lokutya: Ukukhwaza i-alam malunga nokuphazamiseka kwemetabolism? Uphononongo olucwangcisiweyo. " Uphando lwePharmacological vol. 125, Pt B (2017): 132-141. doi:10.1016/j.phrs.2017.09.005

Behrouz, Sepide, et al. "I-Antioxidant, Anti-Inflammatory, kunye ne-Immunomodulatory Effects yobisi lweNkamela." Imida kwi-immunology vol. 13 855342. 12 Epreli 2022, doi:10.3389/fimmu.2022.855342

Gallant, Annette, et al. "Iinkalo zezondlo zokuTya kade kunye nokutya ebusuku." Iingxelo zangoku zokutyeba vol. 3,1 (2014): 101-7. doi:10.1007/s13679-013-0081-8

Stobiecka, Magdalena, et al. "Umsebenzi we-Antioxidant wobisi kunye neemveliso zobisi." Izilwanyana: ijenali yofikelelo oluvulelekileyo evela kwi-MDPI vol. 12,3 245. 20 Jan. 2022, doi:10.3390/ani12030245