Kodi mukufuna kulemera? Idyani maola 24 pa tsiku!
"Kudyetsa ndi chakudya" - monga momwe anthu ena amaitanira dongosolo la zakudya zoperewera zakudya zabwino - ndizovuta kwambiri kuti zisawonongeke kusiyana ndi kudya zakudya zakudya. Kafukufuku amasonyeza kuti kudya chakudya chochepa kumathandiza kuti nthawi zonse kusamalidwa bwino shuga mu magazi ndiyambe kuchepa.
Tikamadya kokha katatu ndipo, motero, kwambiri, thupi lathu limalandira mphamvu yambiri - "mafuta" - omwe amawonjezera mafuta. Ndipo magawo ochepa komanso ochepa nthawi zonse amapereka mphamvu zofunikira masana.
Kuphatikiza kwakukulu kwa magawo ang'onoang'ono
Timathandizira mphamvu ndikudya chakudya pang'onopang'ono. Chakudya chimapereka thupi ndi mphamvu zogwira ntchito, thupi limawotcha mphamvu. Kulimbitsa thupi kosavuta kungaswedwe mosavuta ndi kudya chakudya kapena kupatula nthawi yochuluka popanda chakudya. Pamene mlingo wa shuga m'magazi ndi wokwanira, timamva kuti tili ndi mphamvu. Pamene msinkhuwu ukugwa, timamva kulemera thupi lonse. Choncho, kuti mumve kuti muli ndi mphamvu tsiku lonse - muyenera kudya kawirikawiri, zomwe zingakuthandizeni kukhala ndi tsinde la shuga m'magazi.
Timayendetsa kwambiri kagayidwe kameneka . Thupi lathu limapangidwa kuti likhale ndi mphamvu, pamene chakudya chimaima. Mlingo wa shuga m'magazi umataya maola atatu alionse, choncho ngati sitidya chilichonse kuti tipeze mlingo uwu, ndiye kuti metabolism imachepetsanso. Opeza zakudya amanena kuti ndi chakudya cha masiku atatu, amai ali ndi mafuta ochulukirapo, omwe, poganiza kwawo, anapangidwa chifukwa cha kusiyana kwakukulu pakati pa chakudya.
Timakula mochepa. Ndikovuta kulemera thupi pamene thupi limayesa kutenga kalori iliyonse. Ma shuga otsika m'magazi - chimodzi mwa zowawa za njala. Kuphatikiza apo, kutaya nthawi yaitali pakati pa chakudya kumayambitsa zosankha zosasamala. Ngati muli ndi njala, ndipo mufiriji mukupeza gulu la kaloti osaphika ndi chidutswa cha keke, mungasankhe chiyani? Ndipo posankha izi mwamsanga kumabweretsa kulemetsa. Ndipo kudya mobwerezabwereza sikungalole kuti njala ya njala ionekere. Kugwiritsa ntchito chakudya mochepa nthawi zonse kumakhudza kwambiri chiwerengero cha akazi.
Sungani maganizo. Chakudya ndi maganizo zimagwirizanitsidwa, ndipo kudya mobwerezabwereza kumapangitsa kusintha kwa ubongo wa ubongo. Chinthu chachikulu - kuphatikizapo zakudya zowonjezera zakudya - zipatso, ndiwo zamasamba ndi mbewu zonse - zimakhazikitsa bata la serotonin - mankhwala opangidwa mu ubongo omwe amachititsa kuti mtima ukhale wolimba. Ndipo izi ndi ndondomeko yeniyeni yothetsera vutoli. Mankhwalawa amakulira mlingo wa serotonin ndikupewera mofulumira komanso mwamphamvu. Zakudya "kawirikawiri" zimagwira ntchito yomweyo.
Kudya chakudya chaching'ono kumatsatira atsikana omwe amakhala ndi moyo wokhala ndi moyo wokhala ndi moyo wokhazikika.
Timachepetsa mlingo wa kolesterolo m'magazi. Zotsatira za kafukufuku wa zakudya zoperewera, zomwe zinachitidwa ku yunivesite ya Toronto, zinawonetsa kuti onse okhudzana ndi mafuta m'thupi amachepetsa ndi 8%, ndi mlingo wa "choopsa" (LDL) cholesterol - mwa 12%. Chakudya chamagawo chinathandizira kusunga shuga ya magazi, komanso kuchepetsa kupatsirana kwa insulini, zomwe zimapangitsa kuti apange cholesterol.
Kodi mungasinthe motani kuti mudye zakudya zochepa? Izi zidzafuna chilango, ndipo kwa ena, kusintha mu njira ya moyo. Koma kusintha kusadya kwanu n'kosavuta kusiyana ndi kudya zakudya zovuta.
Cholinga ndi kudya m'maola awiri. Pamene magawo ali ochepa, chidwi chiyenera kulipidwa ku khalidwe lawo. Onetsetsani kuti chakudyacho chimaphatikizapo mapulotini, zakudya zowonjezera, zowonjezera, ndi mafuta abwino. Mapuloteni ndi mapiritsi amapereka kumverera kokhazikika. Zakudya zovuta zimapitirira pang'onopang'ono popanda kukhudza mlingo wa shuga m'magazi; mafuta, omwe amanyoledwa pang'onopang'ono, amatsutsa thupi ndi mphamvu osati nthawi yomweyo, koma mochedwa kwambiri kuposa kudya.
Mukhoza kuyambitsa ndi magawo 6 olingana kapena 3 ang'onoang'ono okhala ndi zakudya zopatsa thanzi 2-3 tsiku lonse.
Zamoyo zimasowa zosiyanasiyana, choncho musachite mantha kusonyeza malingaliro ndikusakaniza zinthu zosiyanasiyana. Tanizani tchizi tating'onoting'ono pa kagawo kakang'ono ka mkate wa tirigu kapena kuyika mazira kapena kukwapula dzira lovuta kwambiri ndi kapu ya madzi a phwetekere ndikukongoletsa ndi udzu winawake. Ndikofunika kubwezeretsa lingaliro lanu lomwe la kugawa gawo, kuti musadye makilogalamu ambiri patsiku. M'malesitilanti, perekani zokondweretsa kwambiri monga maphunziro apamwamba kapena, musanapite ku mbale yosankhidwa, patukani theka - mukhoza kutenga kunyumba.
Pofuna kuchepetsa magawo, dzikumbutseni momwe, mutatha kudyetsa kudya, mumamva ululu m'mimba. Dzifunseni musanadye chakudya, kodi mukufunadi kudya zonsezi, podziwa kuti mudzaluma mphuno yanu mutakhala patebulo.
Muyenera kulingalira kudzera mndandanda wa tsikulo ndikuyika zakudya pazitsulo zamapulasitiki zomwe mungatenge ndi inu kukagwira ntchito kapena amene angakuyembekezerani mukabwerera kwanu.