Isidlo sakusihlwa sangaphambi kwesikhathi asizuzisi nje kuphela ekulawuleni isisindo nokugaya okungcono kodwa singase sikusize ulale kangcono futhi singase sithuthukise wonke amazinga akho wamandla. Yebo, lokho kuzitika kwasebusuku kakhulu ngokudla okulula noma u-ayisikhilimu ongase uzizwe ududuza kakhulu kuwe empeleni ukulimaza kakhulu kunanoma yikuphi okuhle.

Sabelana ngokuthi isidlo sakusihlwa singakuthuthukisa kanjani ukulala kwakho, isazi sezokudla u-Rashi Chowdhary sithathele ku-Instagram futhi sachaza, “I-Melatonin iyihomoni yakho yokulala eqala ukuphuma egazini ngemva kokushona kwelanga. Futhi uma unesidlo esikhulu ngemva kokushona kwelanga, uzokhipha i-insulin ekhuphula i-cortisol okuyihomoni yakho yokucindezeleka, lena impendulo eyisisekelo yokugaya ukudla. izinkinga ze-hormonal. ”

UChowdhary uthe uma uqala ukudla isidlo sakusihlwa kusenesikhathi unikeza umzimba wakho isikhathi esanele “sokukhipha i-melatonin kuze kube seqophelweni lapho phakathi kuka-10pm kuya ku-2am lapho ifinyelela inani eliphakeme le-hormone yokukhula, ama-enzymes okulungisa, ama-enzyme okubuyisela konke lokhu kuyaphuma futhi yingakho uvuka uzizwa unomdlandla futhi uqabulekile”.

Ukudla kwakusihlwa kuthuthukisa kanjani ukulala

Ekhuluma ne-indianexpress.com, uDkt. G Sushma, Uchwepheshe, Udokotela Wezokudla, Izibhedlela ze-CARE, i-Banjara Hills, i-Hyderabad uvumelane no-Chowdhary futhi wabelane ngezinzuzo zezempilo ezihlukahlukene zesidlo sakusihlwa sangaphambi kwesikhathi, njenge:

• Ukugaya ukudla okuthuthukisiwe: Ukudla isidlo sakusihlwa kusenesikhathi kunikeza umzimba wakho isikhathi esengeziwe sokugaya ukudla ngaphambi kokuba ulale. Lokhu kungasiza ekuvimbeleni izinkinga ezifana ne-acid reflux noma ukungagayeki kahle okungase kuphakame lapho ulele nesisu esigcwele. Uma udla ngaphambi kwesikhathi, isimiso sakho sokugaya singasebenza ngokuphumelelayo, siphule futhi simunce izakhi ngokuphumelelayo.
• Ikhwalithi yokulala ethuthukisiwe: Ukudla isidlo sakusihlwa kusenesikhathi kungakhuthaza ikhwalithi yokulala engcono. Uma udla ukudla okunzima sekusondele isikhathi sokulala, kungenzeka ukuthi umzimba wakho usagaya ukudla, okungase kuphazamise ukulala futhi kubangele ukungakhululeki. Ngokuqeda ukudla kwakusihlwa kusenesikhathi, uvumela umzimba wakho ukuba ugxile ekuphumuleni nasekululameni ngesikhathi ulele kunokugaya ukudla.
• Ukuphathwa kwesisindo: Ucwaningo lubonisa ukuthi ukudla ngaphambi kosuku kungase kube usizo ekulawuleni isisindo. Inikeza umzimba wakho isikhathi esengeziwe sokusebenzisa ama-calories asetshenzisiwe futhi uwasebenzisele amandla usuku lonke. Ukwengeza, ukudla kwakusihlwa kusenesikhathi kungasiza ekulawuleni amahomoni endlala, ukunciphisa ukudla okwenziwa ebusuku kakhulu noma ukudla ngokweqile.
• Zinzisa amazinga kashukela egazini: Ukudla isidlo sakusihlwa kusenesikhathi kungasiza ukugcina amazinga kashukela egazini ezinzile. Uma udla ukudla futhi unikeza umzimba wakho isikhathi esanele sokusigaya ngaphambi kokulala, kusiza ukuvimbela ukukhuphuka nokuphahlazeka kumazinga kashukela egazini, kukhuthaze impilo engcono kakhulu ye-metabolic.
• Amazinga wamandla anyusiwe: Uma udla isidlo sakusihlwa kusenesikhathi, umzimba wakho uba nesikhathi esengeziwe sokugaya ukudla nokumunca imisoco. Lokhu kunganikeza ukukhululwa okuqinile kwamandla phakathi nobusuku kuze kube kusasa ekuseni, kuphromothe amazinga wamandla aqhubekayo futhi kuvimbele ukuphahlazeka kwamandla.

Isidlo sakusihlwa sangaphambi kwesikhathi sihle kangakanani ekugayekeni nasekulawuleni isisindo

Ukuguqulwa kokudla kokunciphisa umzimba kuyisu lokuqala nelilula kakhulu. Kunezingxenye ezimbili kulokhu - enye iwuhlobo lokudla kanti enye iyisikhathi sokudla. "Ekushintsheni kohlobo lokudla, indlela ephumelela kakhulu cishe ukunciphisa ama-carbohydrate," kusho uDkt Sumit Talwar, Umxhumanisi, Jikelele, i-Laparoscopic kanye ne-Minimal Access Surgery, i-Bariatric Surgery, i-Manipal Hospital Old Airport Road, ne-Whitefield.

Wanezela, "Mayelana nesikhathi sokudla, izindlela eziningi zisemfashinini futhi cishe zonke ziyasebenza. Ukuzila ukudla ngezikhathi ezithile kuhilela isikhathi eside sokungadli ukudla. Ukudla kwakusihlwa kungenye yezindlela zokuzila ukudla okuphakathi. Ukudla kwakusihlwa kuyasiza ngezindlela eziningi ngaphandle kokwandisa isikhathi sokuzila. Kubuye kuthuthukise inhlanzeko yokulala futhi kuzosiza ekunciphiseni izinga lokulala. "

U-Ushakiran Sisodia, Isazi Sezokudla Esibhalisiwe kanye Nodokotela Wokudla Okunempilo, i-Nanavati Max Super Specialty Hospital, eMumbai naye uyavuma ukuthi isidlo sakusihlwa sangaphambi kwesikhathi sinezinzuzo zezempilo ezihlukahlukene. "Isidlo sakusihlwa esidliwe okungenani amahora amabili ngaphambi kokulala singanikeza ukulawula ushukela wegazi okungcono kanye nokuzwela kwe-insulin, okunciphisa ingozi yohlobo lwesifo sikashukela sohlobo lwe-2 nesifo senhliziyo. Ukwengeza, ngenxa yokuthi unikeza umzimba wakho isikhathi esanele sokugaya ukudla ngaphambi kokulala, ukugaya kwakho kuba ngcono futhi izimpawu ze-reflux ye-gastroesophageal (GERD) zingakhululeka, "kusho yena.