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Wakave nebasa reroto rinokukumbira kuti ushande panguva yekuchinja kwehusiku? Iwe hauna imwe sarudzo kunze kwekutora chikumbiro nekukanganisa pane zvimwe zvinhu. Kunyangwe iwe uchigona kuwana chinzvimbo mumunda chaunoda kushanda mairi, hazvireve kuti iwe uchawana muhoro waunoda.
Izvo zvakare hazvireve kuti iwe uchave nemukana wekushanda iyo mhando yekuchinja iwe yaunoda. Kuenda kubasa kubva na9 o'clock mangwanani kusvika six o'clock manheru hakusi chinhu chepamusoro chine munhu wese.
Uye, zviripachena, kushanda panguva yekuchinja kwehusiku kunotora hutano pahutano hwako. Nekuti kushanda panguva dzekuchinja kwehusiku kunogona kukanganisa nguva yemukati yemuviri wako. Wako yemukati wachi inotaurira muviri wako kuti ugare wakamuka masikati uye kuti uvate usiku.
Kana iwe uri kushanda panguva yekuchinja kwehusiku, sainzi yakaratidza kuti kuonda uye kuichengeta kunogona kukuomera kupfuura vamwe. Sei? Chidzidzo chegore ra2014 chakawana kuti husiku hwekuchinja mapatani hunokanganisa metabolism yevashandi, zvichivaita kuti vashandise simba shoma pane ravanofanira kuita mukati mezuva.
Paunoshanda panguva dzekuchinja kwehusiku, unogona kuzviwana zvakaoma kuziva nguva yekudya uye yekudya.
Nekudaro, heano mamwe anokurumidza gwara nezve echikafu chirongwa chevashandi vekuchinja usiku.
1. Idya Chikafu Chako Chikuru Kutanga
Idya chikafu chako chikuru usati waenda kubasa. Kana iwe uchishanda panguva yemasikati, tora chikafu chako chikuru pakati-masikati masikati. Kana iwe uchishanda panguva yemanheru, idya chikafu chako chikuru kuma6 manheru usati waenda kubasa. Iva nechikafu chidiki uye shandisa zvinwiwa zvine hutano panguva yako yekuchinja. Kudya zvidyiwa zvakakura panguva yehusiku kunogona kukonzera kutsva, gasi, uye kupatira. Izvo zvinogona zvakare kukuita iwe unzwe kurara uye nehusimbe uye chenjera kuti usadye zvakawandisa apo uchishanda.
2. Rongedza Zvokudya Zvako Zvine Utano
Zvirinani kuti urongedze zvako zvinwiwa zvine utano. Nekuti zvinogona kunetsa kuwana zvinwiwa zvine hutano panguva yekuchinja kwemasikati neusiku. Hofisi yako inogona kungova nezvikafu zvine munyu kana zvine mafuta akawanda, uye zvine ma-calori ane shuga yakawanda kune vashandi. Iwe unogona kutora zvinwiwa zvine hutano kunge apuro nechidimbu chidiki cheakadzi-mafuta chizi kana chitsama chenungu chine yakaderera-mafuta yogati.
3. Dzivisa Zvikafu zvine Mafuta
Paunenge uchishanda panguva dzekuchinja kwehusiku, dzivisa zvine mafuta, zvakakangwa uye zvinonhuwirira chikafu. Chikafu chakadai sehuku yakakangwa, zvinonhuwira chillies uye burger zvinogona kutungamira pakurwadziwa uye kugaya. Kudya zvakawandisa zvemafuta zvekudya kunogona zvakare kuwedzera njodzi yako yechirwere chemwoyo uye mhando 2 chirwere cheshuga. Mafuta akawandisa muzvikafu zvako anogona kusimudza cholesterol yakaipa muropa, izvo zvinogona kuwedzera njodzi yechirwere chemwoyo uye sitiroko. Yakanaka (HDL) cholesterol ine maitiro akanaka pamuviri.
4. Idya Kudya Kudiki
Kuti muviri wako urambe uchifamba mukati mehusiku hwese, usango ronga kudya kwako kwekuseni, masikati, uye kwemanheru. Pane kudaro, ronga kudya akati wandei madiki mashoma maawa maviri kusvika matatu usiku hwese. Izvi hazvizongobatsira chete kuti nzara isvike, asi zvinokupa iwe simba raunoda kuti urambe wakamuka uye uite basa rako. Zvakare, idya zvakanaka usati wamhan'arira kubasa rako. Izvi zvinokupa simba rekuita rako basa zvinobudirira.
5. Zvakanaka Nyorovesa Muviri Wako
Izvo zvakakosha kuti iwe uchengete muviri wako zvakanaka uine hydrated. Inwa mvura yakawanda kudzivirira kupera mvura mumuviri, nekuti zvinogona kukubatsira kuti ugare wakangwarira uye hazvizoregi uchinzwa wakaneta zvakanyanya panguva yako yekuchinja. Chengeta bhodhoro remvura padhesiki rako uye tora sips kunyangwe usati wanzwa nyota. Kunze kwemvura, inwa isina kuiswa svutugadzike yemishonga, uye yakaderera sodium 100% majuji emiriwo zvimwe zvinwiwa zvinovaka muviri zvaunogona kunwa.
6. Endai Kumapuroteni
Kubva panguva yaunomuka mangwanani kusvika nguva yako yekuchinja, dzivisa chikafu chakapfuma muma carbohydrate zvakanyanya sezvinobvira. Nekuti zviwitsi uye zvigadzirwa zveshuga zvakazara makabhohaidhiretsi anongokuita kuti unzwe kukotsira. Nekudaro, sarudza zvine hutano mapuroteni chikafu semazai, mukaka, uye huku iyo inochengeta dumbu rako rizere kwenguva yakareba uye ichaita kuti nzara irambe iripo.
7. Tarisa Iyo Caffeine Inodya
Kunwa tii, kofi uye zvimwe zvinwiwa zvine caffeine zvinogona kukubatsira kuti ugare wakangwarira. Asi usadya zvinopfuura mazana mana emugove wecaffeine pazuva, ndiyo huwandu hwecaffeine inowanikwa mumakapu madiki maviri kana matatu ekofi yakajairwa. Caffeine inogona kugara mukati mako kwemaawa masere. Chinjana kune zvinwiwa zvine decaffeine, isina tosi yemakwenzi tii kana mvura anenge maawa mana usati warara.
8. Iva Nenhenyu Chiedza Usati Wavata
Zvakaoma kurara kana iwe uine nzara kana kuguta. Kana iwe uchiri kunzwa nzara mushure mebasa, idya chidiki diki chine hutano usati warara. Unogona kuyedza mbiya yezviyo zvakakwana nemukaka kana chidimbu chegorosi rakazara nejamu. Kana iwe wakaguta zvakanyanya panguva yekurara, edza kucheka chinwiwa panguva yako yekuchinja kwehusiku.
9. Husiku Shift Kudya Kwemanheru Sarudzo
Sarudza dzakaonda mapuroteni senge huku, tuna kana bhinzi uye faibha-izere izere zviyo nemiriwo yesimba simba kukubatsira kukuchengeta uchibhadharisa kumusoro nehusiku hwako hwekuchinja. Funga kurongedza kudya kwako kwemanheru uye wozoidziisa mu microwave uye firiji. Rongedza turkey sangweji pane yakazara-gorosi chingwa, shava mupunga saradhi yakagadzirwa nehuku zamu kana tofu uye akachekwa mavegi kana yakashata yemiriwo uye bhinzi muto.
Matipi Ekugara Uine Hutano Paunenge Uchishanda Panguva Yeusiku Kuchinja
- Gara pane yako yekurara tsika.
- Zvichengete uchishingaira.
- Idya zvekudya zvinovaka muviri.
Goverana ichi chinyorwa!
Kana iwe waifarira chinyorwa ichi, chigoverana kune vako vaunoda.
