Kodi chovulaza chingagwiritse ntchito bwanji usiku?
Madzulo ndi usiku njala, ambiri, komanso usiku wamjala, amathandiza kubwezeretsa thupi la munthu. Masana, izi sizilola kuti tiyambe chakudya, koma zimatsindika. Chakudya chamadzulo sichilola thupi kuti libwezere usiku.
Kuwonjezera apo, kuchedwa nthawi yayitali kungayambitse kugona kolakwika ndi kusowa tulo, monga kupanga kwa melatonin kumachepetsanso.
Chifukwa cha njala njala, thupi limayamba kupanga mafuta ake, pamene lidzapulumutsa shuga. Chakudya usiku, chingapangitse kupeza mapaundi owonjezera.
Tidawona chifukwa chake madyerero amanyalanyazidwa:
- Kugona tulo ndi kugona bwino;
- kuti muzimverera bwino;
- kuti asakhale ndi mafuta, ndipo nthawi zina, kuti apewe kulemera.
Inde, madzulo a njala samagwira ntchito kwa ana ndi achinyamata omwe alibe zaka 23, amafunikira chakudya usiku, chifukwa adakali pa siteji ya kukula ndi chitukuko.
Ngati mulibe zifukwa zomwe tawonera chifukwa chomwe ena amakana chakudya chamadzulo, ndiye kuti mukhoza kudya chakudya ngati mukufuna.
Kodi chakudya chamadzulo chiyenera kukhala chiyani?
Musamamwe mizimu ndi zakumwa za khofi pa chakudya chamadzulo. Ndipo ngati mulibe mphamvu yokwanira, mungadye zakudya zosavuta kudya, komanso kuchuluka kwa chiwerengero cha glycemic, chomwe chingakuthandizeni kugona.
Mndandanda wa glycemic ndi nambala kuyambira 1 mpaka 100, zomwe zikusonyeza momwe chakudya chokhalira mwamsanga chingathere. Chakudya chimene amadya usiku, chiwerengero cha glycemic, ndi kosavuta kukumba, ndipo sikupweteka kugona mwamsanga. Zakudya zoterezi zimatha kufulumira kupanga serotonin, zomwe zimapangitsa kuti asinthe. Zamakono zomwe zimalimbikitsa kupanga serotonin ndi melatonin - mahomoni omwe amachititsa kugona, kusungunuka m'mitsempha, kumasula mimba ndi minofu yambiri.
Anthu omwe ali ndi matenda a shuga ndi obese ayenera kusamala ndi zakudya zomwe zili ndi chiwerengero chachikulu cha glycemic index. Anthu oterewa ali ndi zakudya zotero usiku sizinayamikiridwe.
Mu shuga, chiwerengero chachikulu cha glycemic index ndi 100. Komanso pamwamba ndi: mikate yoyera, zikondamoyo, bulauni wa bulauni, kaloti zophika, uchi. Nkhumba yophika, mbatata zophika, zoumba, kiwi. Mbatata yosenda, nthochi, candies.
Usiku mungadye mbale ya masamba ndikumwa vinyo woyera. Usiku ndibwino kumamwa kapu ya mkaka wofewa, kefir, tiyi wochokera ku chamomile ndi uchi, kulowetsedwa kwa oregano, zonsezi zimakhala ndi zotsatira zokhumudwitsa.
Zida zomwe zili usiku sizingatheke.
Sikofunika usiku kuti adye zakudya zomwe zili ndi chiwerengero chochepa cha glycemic index, zomwe zikutanthauza kuti zimakumbidwa pang'onopang'ono. Zoterezi zikuphatikizapo: nyemba zonse, mkaka, zukini, kabichi. Pepper, macaroni (popanga mitundu yosiyanasiyana ya tirigu), tomato, anyezi, yogurt. Mtedza, bowa, plums, yamatcheri, maapulo, mapeyala, yamapichesi, apricots owuma, malalanje, zipatso zamphesa. Mafuta ndi zonunkhira, amachulukitsa njala. Nsomba, nyama, nkhuku zimakumbidwanso kwa nthawi yaitali, choncho sizothandiza kudya zakudya zoterozo usiku.
Kodi mungagonjetse bwanji njala?
Monga lamulo, malingaliro a madzulo amakhala ndi mphamvu kuposa masana, koma izi sizikutanthauza kuti muyenera kudyetsa, izi sizingachitike.
Madzulo, thupi limayamba kumanganso kuti likhale ndi malo osungiramo nkhokwe, motero kuika chakudya mu "mabini" ake. Atatha kudya, maola angapo kachiwiri, mukufuna chakudya, kotero ndibwino kuti mudye pang'ono komanso nthawi zingapo. Kupita kunyumba kuchokera kuntchito, mukhoza kuluma ndi curd kapena yogurt. Kufika kunyumba ndi bwino kumwa tiyi ndi chamomile ndi uchi woyamba, ndipo pambuyo pa mphindi 30, idyani mgonero ndi mbatata yosenda, zikondamoyo ndi kefir.
Ndibwino kuti mutakhala ndi chakudya chamadzulo, kotero muthandiziranso kuti zowonjezereka zowonjezereka zimaphatikizidwapo nthawi zonse, chifukwa cha ichi, kumverera kwachisoni kudzabwera mofulumira.
Ngati mphindi 15 usanadye, imwani kapu yamadzi ofunda, ndipo chilakolako chidzachepa. M'malo mwa madzi, mumatha kumwa teyi ya tiyi ndi kuwonjezera mkaka, kapena kapu ya kefir. Msuzi musanadye chakudya ndibwino kuti musamamwe, chifukwa zimayambitsa kusungunuka kwa mimba ya mimba.
Musamadye maswiti pamimba yopanda kanthu, musalole kuti zakudya zikhale chakudya chokwanira. Choyamba muyenera kudya chakudya chodziwika tsiku ndi tsiku, ndipo pamapeto pake chakudya chimadya pompopu pang'ono. Choncho, simungapeze mapaundi owonjezera.
Tsiku liyenera kuyamba ndi chakudya chamadzulo chamadzulo, madzulo kuyesera kuti mudye chakudya, ndiye kuti simudzafuna kudya kwambiri usiku.
Kawirikawiri madzulo amadya kwambiri, ndiye ali ndi chakudya, amamwa tiyi, ndipo ngakhale izi ndi ntchito yosangalatsa, ndi bwino kuchita zinthu zina zothandiza komanso zosangalatsa.
Ikani zamasamba ndi zakudya zotsika kwambiri mufiriji pamalo olemekezeka, zakudya zina zomwe mungadye m'mawa, akulimbikitseni kuti mupitirize. M'mawa simungathe kudzikakamiza kuti mudye chilichonse chokoma, koma mutha kutenga "yummy" kuti mugwire nawo ntchito.
Aromatherapy idzakuthandizani kulimbana ndi njala. Gwiritsani ntchito kununkhira kwa timbewu tanitsi, vaniloni, sinamoni ndi apulo wobiriwira. Mafuta ofunikira amagwiritsidwa ntchito khungu kapena kupumitsidwa, chifukwa chotsatiracho chiyenera kumveka kamphindi kamodzi, ndipo chimzake chiyenera kupuma kwambiri. Ndiyeno mosiyana. Njira iyi yothetsera kununkhira kumathandiza kwambiri kuthetsa njala yachisokonezo - chilakolako chimadziwonetsera zokha kuchokera ku chowonera chooneka bwino.
Kupewa kudya mopindulitsa ndi kofunika kutulutsa mafuta ofunika mwamsanga musanadye chakudya, mphuno iliyonse mpaka kasanu. Mukhoza kununkhiza tangerine kapena peel orange.
Kawirikawiri, ludzu lachilendo limatengedwa chifukwa cha njala. Kumva njala kumadetsedwa ngati mumamwa tiyi wobiriwira, madzi a phwetekere, tiyi wamchere.
Mukamaliza kudya, muyenera kumang'amba mano nthawi yomweyo, izi zimapangitsa kuti musamangokhalira kudya.