Nguva yekudya uye yekurara: kiyi dzehupenyu hune hutano

Una hupenyu hune hutano uye hwakadzikama Kunobva pambiru nhatu dzinokosha: a kudya kwakaringanala kurovedza muviri nguva dzose uye kuchengetedzwa kwe nguva dzakakodzera dzekudya nekurara. Aya maitiro haakoshi chete kune iyo vana dzidzo, asi zvakare kupa akawanda mabhenefiti kune iyo vanhu vakuru, zvichibatsira kuchengetedza hutano hwakanaka uye kugara zvakanaka.

Kukosha kwekugadzirisa zvirongwa zvekudyisa nguva dzose

Muviri wemunhu unotevera a biological rhythm iyo inodzora mabasa ayo ekutanga, kusanganisira metabolism uye digestive maitiro. Keep zvirongwa zvenguva dzose kwekudya kunobvumira kushandiswa kwe metabolic zviri nani uye kunodzivirira matambudziko akadai kufutisala kushaya utano kana the kuneta. Seta izvi nguva dzose kudya kwakakosha pakugara zvakanaka.

Nguva yakakodzera yekudya kwega kwega

Chirafu: Zvinokurudzirwa kudya kudya kwemangwanani zvisati zvaitika 8: 00 am, sezvo chikafu ichi chinofanira kupa zvishoma a 25% yemacalorie ezuva nezuva. Kudya kwemangwanani kwakanaka kunofanira kusanganisira mapuroteni, makabhohaidhiretsi uye mafuta ane utano.
Kudya: Kudya kukuru kwezuva hakufaniri kunonoka zvakanyanya. Iyo yakanaka ndeyekudya pakati 12:30 masikati uye 2:00 masikati kuchengetedza yakanaka metabolic rate.
Snack: Inokurudzirwa kudya chikafu chechiedza pakati pekudya. 4:00 pm uye 5:30 pm, kudzivisa ultra-processed foods uye kusarudza michero kana nzungu.
Kudya: La Chisvusvuro chakakodzera chinopedzwa pakati pa7:30 pm na9:00 pm, achisiya anenge maawa maviri asati avata kuti abvumira kugaya kwakafanira.

Mazano ekuchengetedza kudya kwakanaka

Dzivisa vachidya pamberi peterevhizheni, sezvo izvi zvinogona kutungamirira kune yakawandisa calorie kushandiswa pasina kuzviziva.
Usashandise iyo chikafu semubairo kana chirango, kunyanya muvana, kudzivisa kushamwaridzana kwakashata nezvimwe zvokudya.
Kushumira migove yakakwana, kuteerera nzara yemuviri uye zviratidzo zvekuguta.
Batanidza zvese mapoka ezvekudya mukudya kuti uve nechokwadi chekudyiwa kwezvikafu zvakakosha.

Kukanganisa kwekurara pahutano

Mukuwedzera kune kudya kwakanaka, kuzorora kwemhando yakakosha kune hutano. Kuzorora kwakaipa kunogona kukonzera kupera simba, matambudziko ekugadzirisa uye kuwedzera kwengozi yezvirwere zvemetabolism. Naizvozvo, zvakakosha kuti unzwisise kuti zvinokanganisa sei kurara kuhutano hwedu.

Zvinokurudzirwa kuti uve neutano hwakanaka hwekurara

Kurara pakati pe7 ne9 maawa pazuva, kuve nechokwadi chekurara kunozorodza.
Enda kunorara uye kumuka panguva imwe chete zuva nezuva, kusanganisira kupera kwevhiki.
Dzivisa kushandiswa kwe caffeine uye zvigadzirwa zvemagetsi usati warara.
Chengeta a nzvimbo yakakodzera yekuzorora, ine tembiricha yakakwana uye mwero wechiedza.

Zvakanakira kutevera purogiramu dzenguva dzose

Inochengetedza a huremu hune hutano nekudzivisa spikes muglucose uye insulin mazinga.
Favour a kugaya zvakanaka uye kunoderedza matambudziko emudumbu.
Inovandudza kurara mhando, kubvumira kuzorora kwakadzika uye kunozorodza.
Inogadzirisa kugadzirwa kwe mahormone zvinoenderana nemetabolism uye simba.

Tora utano hwakanaka muchikafu nekuzorora zvine simba rakananga pamhando yehupenyu hwedu. Gadzirisa nguva yekudya uye yekurara Inobatsira kuvandudza hutano hwakanaka, kuwedzera simba zuva rose uye kuderedza njodzi yezvirwere zvakasiyana-siyana. Kuita shanduko idzi mumaitiro ako ezuva nezuva ndicho chinhu chakakosha pakurarama kwakadzikama uye kune hutano.