Kodi Kudya Mopambanitsa Kumawononga Chiyani?

Chakudya ndi chimodzi mwa zinthu zofunika kwambiri pamoyo. Kudya zakudya kumathandizira kuti thupi likhale lolimba, limakuthandizani kuti mukhale ndi mphamvu tsiku lonse komanso kuti mukhale ndi mphamvu yolimbana ndi matenda.

Chofunika kwambiri, kudya zakudya zopatsa thanzi kumapangitsa kukhala ndi moyo wathanzi, pomwe zakudya zopanda thanzi (makamaka zakudya zopanda thanzi) komanso kudya kwambirikumabweretsa kuwonongeka kwa thanzi komanso thanzi labwino.

Kaya muli kunyumba kapena kunja, pali zakudya zambiri zokoma komanso zokhwasula-khwasula zomwe zilipo lero. Kukhala ndi zosankha zambiri kumapangitsa kukhala kosavuta kudya kwambiri.

Ngati mumadya mosasamala komanso osadziwa kukula kwa magawo, njira yodyerayo imatha kuchoka mosavuta, ndi zotsatira zoipa zosiyanasiyana za thanzi.

Njira imodzi yothanirana ndi chizolowezichi ndi kudziwa kaye momwe kudya mopambanitsa kumakhudzira thupi. pano zotsatira zoipa za kudya kwambiri pa thupi...

Kodi Kuopsa kwa Kudya Mopambanitsa Ndi Chiyani?

Zimayambitsa kunenepa komanso mafuta

Kuchuluka kwa ma calories omwe munthu ayenera kudya tsiku lililonse kumatsimikiziridwa ndi kuchuluka kwa ma calories omwe amawotcha komanso kuchuluka kwa ma calories omwe amadya. Pamene zopatsa mphamvu zambiri zimadyedwa kuposa zomwe zimagwiritsidwa ntchito, zochulukirapo zama calorie zimachitika. Thupi limasunga izi ngati mafuta.

kudya kwambiri, kumayambitsa kukula kwa mafuta ochulukirapo m'thupi ndi kunenepa kwambiri chifukwa cha kudya ma calories ochuluka kuposa momwe amafunikira.

Pakati pa macronutrients, kudya kwambiri mapuloteni sikuchulukitsa mafuta amthupi chifukwa cha momwe amapangidwira. Zopatsa mphamvu zochulukirapo kuchokera kumafuta ndi mafuta ndizosavuta kusungitsa mafuta amthupi.

Zimasokoneza dongosolo la njala la thupi

Pali mahomoni awiri akuluakulu omwe amakhudza malamulo a njala - chilakolako cholimbikitsa hormone ya ghrelin ndi kuchepetsa chilakolako hormone ya leptin.

Patapita nthawi osadya, mlingo wa hormone ghrelin umayamba kukwera. Akatha kudya, timadzi ta leptin timakankha n’kuuza thupi kuti lakhuta. Komabe kudya kwambiri, izi zikhoza kusokoneza malire.

Kudya zakudya zokhala ndi mafuta ambiri, mchere, kapena shuga kumatulutsa mahomoni osangalatsa monga dopamine, omwe amayendetsa malo osangalatsa muubongo.

M’kupita kwa nthaŵi, thupi limagwirizanitsa chisangalalo chimenechi ndi zakudya zina zimene zili ndi mafuta ambiri ndi ma calories. Izi zimasokoneza malamulo a njala ndipo zimatsogolera kukudya kuti tisangalale osati kukhutitsidwa ndi njala.

Kusokonekera kwa mahomoniwa kumayambitsa chizolowezi chodya kwambiri. Pofuna kuthana ndi zotsatirazi, m'pofunika kudya chakudya pang'onopang'ono komanso m'magawo ang'onoang'ono.

Amachulukitsa chiopsezo cha matenda

mosalekeza kudya kwambirizimayambitsa kunenepa kwambiri. Kunenepa kumawonjezera chiopsezo cha matenda osiyanasiyana.

Kunenepa kwambirindi chimodzi mwazifukwa zazikulu zowopsa za metabolic syndrome. metabolic syndrome; kumawonjezera chiopsezo cha matenda ena monga matenda a mtima, shuga, ndi sitiroko.

Kuchuluka kwamafuta amagazi, kuthamanga kwa magazi, kukana insulini, komanso kutupa ndizizindikiro za metabolic syndrome.

kukana insulini palokha kudya kwambiri kuchititsa chikhalidwe. Zimayamba pamene shuga wambiri m'magazi amachepetsa mphamvu ya insulin ya mahomoni kusunga shuga m'magazi. Ngati sitisamala, kukana insulini kumatha kuyambitsa matenda amtundu wa 2.

Kuopsa kwa mikhalidwe imeneyi kumachepetsedwa chifukwa chopewa kudya zakudya zopatsa mphamvu zambiri, zakudya zokonzedwa bwino, kudya masamba ndi zipatso zambiri zokhala ndi fiber, komanso kuchepetsa kudya kwa ma carbohydrate.

imasokoneza ntchito za ubongo

M'kupita kwa nthawi, kudya kwambirizingawononge ntchito ya ubongo. Maphunziro ambiri mosasintha kudya kwambiri ndipo amagwirizanitsa kunenepa kwambiri ndi kuchepa kwa maganizo.

Kafukufuku wa achikulire adapeza kuti kunenepa kwambiri kumasokoneza kukumbukira poyerekeza ndi anthu olemera bwino.

Popeza kuti pafupifupi 60% ya ubongo imakhala ndi mafuta, kudya mafuta athanzi monga mapeyala, batala wa nati, nsomba zamafuta ndi mafuta a azitona kumathandizira kupewa kuchepa kwa malingaliro.

amakupangitsa nseru

Mokhazikika kudya kwambiriZitha kuyambitsa kukhumudwa m'mimba monga nseru komanso kusadya bwino.

Mimba ya munthu wamkulu ndi pafupifupi kukula kwa nkhonya. Mimba imakhala pafupifupi 75 ml ikapanda kanthu, koma imatha kukula mpaka 950 ml.

Ziwerengerozi zimasiyana malinga ndi kukula kwa thupi komanso kuchuluka komwe kumadyedwa pafupipafupi. Mukadya kwambiri, m'mimba imafika kumtunda kwake, zomwe zimapangitsa kuti mukhale ndi nseru kapena kusanza. Zikavuta kwambiri, nseru imayambitsa kusanza, yomwe ndi njira ya thupi yochepetsera kuthamanga kwa m'mimba.

Ngakhale kuti mankhwala ambiri opezeka m’sitolo ndi othandiza pa mavutowa, ndi osavuta komanso osavuta kupewa matendawa asanafike. Mwanjira ina, muyenera kulabadira kukula kwa magawo ndikudya pang'onopang'ono.

Zimayambitsa gasi wambiri komanso kutupa

kudya kwambiri, kusokoneza dongosolo la m'mimba, kuyambitsa mpweya ndi kutupa. Komanso, kudya mofulumira kumatha kuwonjezera mpweya ndi kutupa chifukwa cha zakudya zambiri zomwe zimalowa m'mimba mwamsanga.

Mukhoza kupewa mpweya ndi kutupa podya pang'onopang'ono, kuchepetsa kukula kwa magawo, ndi kuchepetsa zakudya ndi zakumwa zomwe zimayambitsa mpweya.

Zimayambitsa kugona komanso ulesi

Akadya kwambiri, anthu ambiri amamva ulesi kapena kutopa. Izi zimayambitsidwa ndi vuto lotchedwa "reactive hypoglycemia," pomwe shuga wamagazi amatsika atangodya kwambiri.

Kutsika kwa shuga m'magazi nthawi zambiri kumawonetsedwa ndi zizindikiro monga kugona, kufooka, kugunda kwa mtima mofulumira ndi mutu. Ngakhale sizikumveka bwino, chifukwa chake amaganiziridwa kuti chikugwirizana ndi kuchuluka kwa insulin.

Ngakhale ndizofala mwa anthu odwala matenda ashuga omwe amagwiritsa ntchito kwambiri insulin, anthu ena amatha kukhala ndi vuto la hypoglycemic chifukwa chodya kwambiri.

Kudya kwambiri kumawononga kwambiri.

kudya kwambiriKwenikweni kumachepetsa mphamvu ya thupi kutenga zakudya. Kudya mopitirira muyeso kumabweretsa kusokonezeka kwa dongosolo la m'mimba ndipo kumakhudza thupi lonse. 

Kwa amayi, izi zimayambitsa kusokonezeka kwa ubereki komanso kuwonongeka kwa msambo. Kwa amuna osadya kwambiri kuchepetsa libido ndi kutopa kosatha zimadziwonetsera.

Osadya kwambiri kumayambitsanso kusokonezeka kwa dongosolo la m'mimba komanso kuwonjezeka kwa poizoni wambiri m'thupi. Zakudya zokonzeka, mowa, mchere, zotsekemera, zokometsera ndi mafuta amachepetsa mphamvu ya m'mimba ya thupi la munthu ndikusokoneza kugwira ntchito kwa ziwalo zina zonse zazikulu.

Izi zimapangitsa kuti thupi la munthu likhale ndi poizoni, zomwe zimayambitsa kuwonda ndi matenda monga kuthamanga kwa magazi, kuchepa kwa mitsempha ya magazi, shuga ndi khansa.

Kodi Mungatani Kuti Mupewe Kudya Mopambanitsa?

- Pewani kudya zakudya zopanda pake. kumva kuti akumanidwa, kudya kwambiri zoyambitsa. Ichi ndichifukwa chake mumalemera kwambiri kuposa momwe munataya mutatha kudya modzidzimutsa.

- Osadumpha kudya. Kudumpha chakudya chimodzi, china osadya kwambirizitha kuyambitsa.

- Samalani ndi zomwe mukudya. M’njira yodyera imeneyi, yomwe imatchedwa kudya moganizira, akuti pofuna kudziwa zimene mukudya, siziyenera kudyedwa ndi zododometsa monga wailesi yakanema, kompyuta kapena buku.

- Idyani zakudya zanu m'mbale zazing'ono.

- Idyani zakudya zokhala ndi index yotsika ya glycemic kuti muchepetse shuga m'magazi.

- Onetsetsani kuti wamwa madzi okwanira.

Kupsinjika maganizo ndi mdani wamkulu wa thanzi. kudya kwambirikungakhalenso chifukwa. Kuti muchepetse kupsinjika, mutha kuchita zinthu monga yoga ndikudzipezera nokha zosangalatsa.

- Idyani zakudya zamafuta.

- Tsukani zakudya zosafunikira komanso zakudya zosafunikira kukhitchini.

- Imwani madzi m'malo mwa zakumwa za carbonated.

- Pitani ku masewera olimbitsa thupi.

- Osadumpha chakudya cham'mawa ndikudya chakudya cham'mawa chokhala ndi mapuloteni.

- Muzigona mokwanira.

- Sungani diary ya chakudya ndikulemba zomwe mumadya ndi kumwa.

- Nthawi zonse lankhulani ndi munthu amene angakuthandizeni.

- Wonjezerani kudya mapuloteni.

- Ngati simungathe kuthetsa vuto lanu lakudya mopambanitsa, pezani thandizo kwa katswiri wazakudya.

Chifukwa;

kudya kwambiri Sikuti ndizovuta masiku ano zomwe zingatheke. Osadya kwambiriili ndi zowononga zambiri. Zingayambitse kutupa, mpweya, nseru, mafuta ochulukirapo m'thupi komanso chiopsezo chowonjezeka cha matenda.

Kuchepetsa kukula kwa magawo, kudya zakudya zomwe sizingasinthidwe pang'ono, komanso kudya zakudya zachilengedwe ndi zizolowezi zomwe ziyenera kukhazikitsidwa kuti mupewe kudya kwambiri.