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Ngaba kulungile ukuba neebhanana ebusuku, ngakumbi emva kwesidlo sangokuhlwa, sesiphi isidlo sokugqibela osinaso ngaloo mini?
Ngokwabanye, ayilunganga, kuba inokubangela ukuphazamiseka kokugaya ukutya. Kodwa, inyani kukuba, kulungile ukutya iibhanana ebusuku okanye emva kwesidlo sangokuhlwa.
Iibhanana ziziqhamo ezisempilweni kakhulu, njengoko ziqulathe inani lezakhamzimba ngohlobo lweevithamini kunye neeminerali. Iingcali zicebisa ukuba sidinga phakathi kwesinye nesiqingatha ukuya kwiikomityi ezimbini zeziqhamo ngosuku, kuxhomekeke kubudala bethu kunye neebhanana ukuzalisekisa loo mfuno kakuhle.
Apha sidwelisa ezinye zezizathu zokuba kutheni iibhanana zilungile ngokulinganayo ukuba zinokubakho ebusuku, kunye nasekuseni, jonga:
1. Ukuphucula ukulala: Ngokuqinisekileyo le yeyona nzuzo inkulu yokutya ibhanana ebusuku. Ihomoni ebizwa ngokuba yi-melatonin ibalulekile ukuze ulale usempilweni kwaye ukuba sitya ukutya ebusuku okunyusa inqanaba le-melatonin, akukho nto ingcono kunaleyo. Iibhanana zine-tryptophan, i-amino acid eyonyusa inqanaba le-melatonin yiyo loo nto inyange ingxaki yokungalali.
2. Ukuphucula ukungenisa ukutya okunesondlo: I-Potassium yeyona minerali ibaluleke kakhulu emzimbeni wethu ifuna yonke imihla, njengoko igcina iingxaki ezinje ngoxinzelelo lwegazi oluphezulu. Umntu omdala kufuneka afumane idosi yemihla ngemihla ye-potassium ye-4700 mg, kodwa akusoloko kuphelela ekubeni sininzi kangako. Ngenxa yoko, ukuba nebhanana ekupheleni kosuku kunokuhlala kusenza ukusilela kwe potassium. Ngokunjalo, ukukhonzwa kwebhanana ebusuku kunokwenzela idosi yemihla ngemihla yemagniziyam, esisesinye isondlo esifunekayo emzimbeni wethu.
3.Thabatha indawo yeSwekile: Amaxesha amaninzi, sinqwenela iswiti emva kwesidlo sangokuhlwa kodwa ukutya okuneswekile ebusuku kunokwenzakalisa umzimba wethu. Kwimeko enjalo, ukutya ibhanana endaweni yokutya okuneswekile kungqineka kuluncedo ngakumbi. Ayonelisi kuphela ukuthanda izinto ezimnandi, kodwa ikwasinika izondlo ezininzi eziyimfuneko.
4. Kunciphisa iNkampu zezihlunu: Ukuba uneempawu zokuxhuzula kwezihlunu ebusuku ngenxa yaso nasiphi na isizathu, ukusebenzisa ibhanana kunokunciphisa umngcipheko. Kwakhona, umxholo webhanana ophakamileyo wee-electrolyte ezimbini-i-potassium kunye ne-magnesium-inokunyusa umxholo we-electrolyte emzimbeni wethu, ukungalingani okunokuba sesinye sezona zizathu ziphambili zeekram.
5.Konyusa ifayibha: Ifayibha ibalulekile ukuba nenkqubo yokugaya ukutya elungileyo, ngaphandle kwentliziyo esempilweni kunye nokunciphisa amathuba eswekile. Ukutya ibhanana ebusuku kunokudibana nethamo elicetyiswayo lomzimba ukuze ufumane izibonelelo zalo.
