Amayi ambirimbiri padziko lonse madzulo amalowa nkhondo yosiyana ndi chilakolako chawo, chomwe nthawi zambiri chimapambana chigonjetso. Chotsatira chake, kumakhala kosautsa m'mawa ndi kukhazikika mwamphamvu masentimita ochuluka pachiuno ndi m'chiuno. Ndipo mungadye chiyani usiku kuti musakhale bwino ndikuchotsa njala? Ndipotu, pali zinthu zoterezi, ndipo mndandanda wawo suli wochepa kwambiri, chinthu chachikulu ndi chakuti madzulo maso anu sagwera pa maswiti.
Kodi mungadye chiyani usiku?
Kafukufuku wambiri watsimikizira kuti chakudya chamadzulo madzulo chimapangitsa kuti phindu likhale lolemera. Koma ngati masana akuyenera kudya zakudya zathanzi, ndiye kuti chakudya chochepa chakumadzulo sichingasokoneze chiwerengerocho. Koma zokhudzana ndi zakudya zamtunduwu zimagwirizana ndi chiwerengero cha tsiku ndi tsiku.
Kotero, kodi mungadye chiyani usiku? Chosankha chabwino chidzakhala chipatso, zipatso za tirigu, zipatso, muesli ndi yogurt ya mafuta, oatmeal ndi mkaka wa soya, mbatata yophika kapena yophika, sangweji ndi magawo a nkhuku yophika ndi mkate wambiri, mbale ya tomato msuzi. Ndikofunika kuti caloriki yokhudzana ndi chotupitsa pamaso pa bedi sichidutsa 100-200 kcal, pamene mukuyenera kupaka mapuloteni apamwamba ndi mavitamini . Chodabwitsa kwambiri, chotsatirachi sichiletsedwa, kotero ntchito yawo idzawonjezera msinkhu wa tryptophan, womwe uli ndi udindo wopuma bwino, umene uli wofunika kwambiri usanagone. Koma chakudya chambiri musanagone chimatsutsana, chidzakuthandizani kulemera, ndipo chidzakutetezani kuti musagone.
Kodi ndingadye apulo kapena nthochi kwa usiku?
Msungwana aliyense wozindikira amadziwa za chinyengo cha chipatso - amaoneka kuti sali olemera kwambiri, koma chifukwa cha shuga akhoza kukhala chopinga chachikulu pa kulimbana kwa thupi langwiro. Ndiye kodi mungadye chakudya chamadzulo usiku, kudya apulo kapena nthochi? Zikuoneka kuti zipatso izi sizingapweteke chiwerengero chathu ngati amadya madzulo. Koma pali vuto mu kuchuluka, ngati mutadya mapaundi a maapulo musanagone, musayembekezere mimba yakugona m'mawa. Pofuna kuti asapitirire, asayansi amauza ophunzira kuti agawani zipatso mu magawo kapena zidutswa. Ngati simungathe kudya apulo imodzi, imwani ndi tiyi kapena tiyi, kumverera pang'ono ndi njala kungakhale kotsala, koma chilakolako chodya zakudya zonse mufiriji chidzatayika.