Chakudya kwa anthu ambiri ndi chimodzi mwa zokondweretsa kwambiri. Ndipo chisangalalo chiri cha icho ndi chisangalalo, kuti mufune kuzilandira izo mobwerezabwereza. Ichi ndi chimene chimapangitsa anthu kudya nthawi zambiri ndi zambiri, zomwe zimatsogolera m'tsogolo kuti azikhala ndi njala nthawi zonse. Ambiri akhala akuiwala kuti njala yeniyeni yeniyeniyi, tidangokhala ndi mtima wodalira chakudya, choncho funso la momwe tingagwirire ndi njala nthawi zonse ndikudya kwambiri ndi lero.
Zinsinsi zolimbana ndi njala yaikulu
- Phunzirani kuzindikira njala yanu ya thupi.
- Mukhoza kuyamba diary yomwe mungalembe nthawi ndi kuchuluka kwa chakudya chodyedwa.
- Polimbana ndi njala yowonongeka kudzakuthandizani kudya zakudya zomveka bwino ndikutsatira mwamphamvu. Ndikofunika kuti misala yonse iwonongeke kunja kwa nthawi yake.
- Kuyenda, kucheza ndi anzanga, kupita ku mafilimu, kukonza nyumba mwathunthu, kumvetsera nyimbo zomwe mumazikonda, kuona zithunzi zakale - zonsezi ndi zina zambiri zidzasokoneza malingaliro okhudza chakudya.
- Ndi chilakolako chofuna kudya, mungathe kuthetsa izi, koma mutangotha mankhwala atatu okha. Mwachitsanzo, chokoleti chokhumba musadye yogurt, apulo ndi kaloti. Monga lamulo, awa "othandizira wathanzi" ali okwanira kuti akwaniritse njala yeniyeni.
- Kugona ndi thanzi labwino ndilofunikira kuti muthetse njala. Zakhala zikutsimikiziridwa kuti vuto la kugona likhoza kuwonjezera njala chifukwa cha kuchepa kwa muyezo wa leptin (leptin ndi hormone yowonetsera chilakolako ndi kuwonetsera ku ubongo kuti ikhale yovuta).
- Pofuna kulimbana ndi kumverera kwa njala yosadziwika kunali kosavuta, ndikofunika kuthana ndi nkhawa, chifukwa mu nthawi ya nkhawa, kuchepetsa chakudya nthawi zambiri kumatayika. Panthawi yachisokonezo, kuchuluka kwa cortisol (hormone yachisoni) kumawonjezeka. Kuwonjezeka kwakukulu kwa hormone iyi m'magazi kumayambitsa zofunikira za thupi la zakudya zokoma ndi zamchere.
- Munthu aliyense ali ndi dongosolo la innate lomwe limayesa kumverera kwachisomo. Koma zimachitika kuti m'thupi muli zovuta zowonongeka, zomwe ubongo umasiya kulandira zizindikiro zokhudzana ndi kugonana komanso munthu amakhala ndi njala nthawi zonse. Ngati mukutsatiridwa ndi matenda ovuta a majini, musataye mtima lero, mankhwala akugwiritsira ntchito mankhwala omwe ali othandizira kuthana ndi vutoli.
Kukhala ndi njala nthawi zonse kudzakhala kosavuta kugonjetsa ngati mugwiritsa ntchito zidule:
- Sungani kamwa yanu ndi madzi nthawi zonse momwe zingathere ndipo makamaka ngati ndichapa;
- Mukhoza kuyesa supuni ya mkaka wokometsetsa ufa;
- Pakati pa milomo ndi mphuno pali phokoso lakutsekemera, pamene mukulimbikitsana ndi chala chapakati kwa mphindi zingapo kumverera kwa njala kuli kovuta;
- m'mawa zimalimbikitsidwa kutenga mvula yozizira, ndipo mutatha kudzipukuta ndi thaulo lolimba,
- Mukhoza kupanga chakudya chokwanira kwa tsiku, makamaka osapitirira makilogalamu 1000, omwe ayenera kuphatikizapo chakudya cha zomera;
- Ndikofunika kuika zakudya za nsomba m'madyerero kawiri kapena katatu pa sabata;
- Kudyetsa chakudya kumafunika maulendo 5-6 pa tsiku;
- Ndikofunika kuyesa kugwiritsa ntchito saladi kuchokera ku zamasamba ndi kuwonjezera masamba, zomwe zimapangitsa kuti mwamsanga kusungunula ndi kusintha kwa chimbudzi;
- Yesetsani kuyendayenda musanayambe kudya.