Kuonjezerapo, ma hormone dopamine amaonedwa kuti ndi oyenera kudya. Chakudya chokoma (komanso mankhwala osokoneza bongo) chimapangitsa kuti kutuluka kwa chinthu ichi mu ubongo, chomwe chimapangitsa kuti munthu azikhala wokondwa. Kudalira kwambiri pa hormone kumalimbikitsa munthu kuwonjezera magawo nthawi iliyonse. Mwa njira, ndi dopamine yomwe imatikakamiza "kulanda" zopanikizika ndi mavuto. M'tsogolomu, pamaziko a izi, mankhwala akukonzekera kupanga mankhwala omwe amathandiza kulimbana ndi kunenepa kwambiri. Padakali pano, chifukwa cha izi, tifunika kugwiritsa ntchito zizolowezi zomwe zinganyengedwe thupi, kuthetsa kudya ndi kulemera kwakukulu. Kudya kwambiri ndi chizoloŵezi cha mantha chimene chimawononga malingaliro - mutu wa nkhaniyi.
Chinthu chowongolera
Chinthu choyamba chimene chiyenera kukumbukira, kulowa mu njira yakulimbana ndi kunenepa kwambiri, ndiko kadzutsa. Iyenera kukhala yokhutiritsa. Ngati mukudzikana nokha chakudya cham'mawa, izi zikutsimikiziridwa kuti muwonjezere kuchuluka kwa chakudya chimene mumadya mpaka madzulo. Masana, mumakhala maulendo 5-6: chakudya chambiri (chakudya cham'mawa, chakudya chamasana, chakudya chamadzulo) ndi masabata atatu pa 100-150 kcal. Izi zidzakuthandizani kuti muzimva nthawi zonse. Osakaniza zosakaniza zochepa pa chakudya chimodzi. Ngati zakudya zamchere ndi zotsekemera zimawoneka pa tebulo lanu panthawi imodzimodzi, zonse zomwe ubongo zimapanga zimabwera kukonzekera nkhondo. Ndipo mpaka aliyense atakhutira, simungathe kuima. Inde, nthawi zonse muyenera kutsata lamulo lodziwika "tulukani patebulo pang'onopang'ono njala." Chowonadi n'chakuti ubongo sulandira chizindikiro chokhudzidwa nthawi yomweyo. Kuti timvetse ngati chakudya chokwanira chalowa m'thupi, timafunikira mphindi 20 zokha. Ndipo pofuna kuchepetsa kuchuluka kwa mautumiki oyenerera kuti akwaniritse, pali chinyengo china: musanakhale pansi patebulo, nthawi zonse mumwani madzi onse.
Zovuta zamatsenga
Kulakalaka "yummy" kungathetsedwe ndi masewera. Mukafuna kudya njovu - chitani masewera ochepa, gwiritsani ntchito makina osindikizira, pitani. Kuphatikizanso apo, pali masewera olimbitsa thupi omwe amathandiza kuchepetsa chilakolako: kuima kutsogolo kwawindo lotseguka, phazi likhale lopatulira, kwezani manja pamwamba pa mutu wanu ndipo mutenge mpweya 10. Idzathetsa mitsempha yanu ndikukulolani kuti mukhale ola limodzi osadya. Pewani chilakolako chodyera mwamphamvu komanso mothandizidwa ndi njira zamakono. Kuti muchite izi, sankhani mfundo yomwe ili pakatikati pakamwa pamphuno ndi mphuno, ndi kuisisita kwa maminiti awiri ndi kayendedwe kabwino kokhala mkati mwa dzanja lanu. Musayang'ane TV kapena kuwerenga patebulo. Kotero simukuphonya nthawi yodzaza ndipo musadye kwambiri. Ngati mukufuna kuchotsa chilakolako chokhwima kamodzi, yesetsani kuphunzitsa thupi lanu motere: mkati mwa sabata, kumverera chilakolako chokhumba chakudya chakudya, yesetsani ndikukhala ndi maminiti asanu. Masiku asanu ndi awiri, yonjezerani kusiyana pakati pa chilakolako cha kudya, ndi kulandira kwachindunji kwa mphindi zisanu. Pambuyo pa mwezi wophunzira, mudzatha kulamulira njala yanu.
Kudya kwamuyaya
Kuyesera kuchepa thupi pambuyo pokhala kanthawi pang'ono pa chakudya, ndiyeno, atabwerera ku zakudya zawo, zidzasowa kanthu. Ndikofunika kusintha maganizo pa chakudya. Ndipo kuti mupange izo kuti njira yatsopano ya moyo inakupatseni chisangalalo. Kudya kefir ndi oatmeal imodzi, mumayesedwa kuti mukhale ndi vuto la mantha ndi zamagazi. Ntchito yanu yaikulu pachiyambi ndi kuphunzira momwe mungasiyanitse zofuna zathu zakuthupi kuchokera ku chilakolako cha maganizo "chotafuna chinachake" ndikuganiza, kuchotsa mitsempha yolemera ya "kapolo wam'mimba". Kumbukirani: pokwaniritsa kukhutira kwanu, mukhoza kutaya chimwemwe chonse cha moyo. Kodi izi ndi zofunika?
Idyani kuti muchepetse kulemera
■ Chakudya chabwino kwambiri cha munthu wokhala ndi chizolowezi chodyera chimakula mbewu, oatmeal kapena nyemba (izi siziyenera kuchitiridwa nkhanza chifukwa cha zotsatira zake zoipa m'matumbo). Zogulitsazi zili ndi malo aatali kwambiri kuti adye, "kusokoneza" m'mimba kuchokera kuzinthu zofuna kudya kwambiri.
■ Mutha kuthetsa vuto la njala mwa kudya chokoleti chamdima chimodzi, supu ya timbewu kapena supuni ya tiyi ya uchi. Wodziwika kuyambira ubwana "Usadye chokoma usanadye chakudya, ndiyeno udzathetsa chilakolako" chimagwira ntchito.
Sungani mwangwiro kulowetsedwa kwa parsley kapena timbewu tonunkhira (supuni ya zitsamba za galasi la madzi otentha, mphindi 10), komanso kudula ma apricots kapena prunes (150 magalamu a zipatso zouma wiritsani mu lita imodzi ya madzi).