Kudya Mofulumira Kapena Kudya Pang'onopang'ono Kumakupangitsani Kunenepa?

Tikukhala m'nthawi yaukadaulo. Chirichonse chinafulumira. Timayesetsa nthawi zonse kuti tipeze penapake mwachangu. 

M’chipwirikiti chimenechi, tsopano timadya chakudya chathu. kudya mofulumira tinayamba. kwa ena zakudya zachangu Ngakhale kuti ndi chizoloŵezi, anthu ambiri amadya mofulumira, osalandira ngakhale kukoma kwa chakudyacho, pofuna kuyesayesa kufika kwinakwake.

bwino kudya mofulumira Kodi mumadziwa kuti zimayambitsa matenda? Chani? m'nkhani kuopsa kwa kudya mofulumira ile ubwino kudya pang'onopang'onotinafufuza. Tiyambe nkhani... 

Kodi chakudya chofulumira chimakupangitsani kunenepa?

Kafukufuku wasonyeza kuti anthu omwe amadya mofulumira amakhala onenepa kwambiri kuposa omwe amadya pang'onopang'ono. Zapezekanso kuti anthu omwe amadya mwachangu amakhala ndi mwayi wonenepa kwambiri ndi 115%.

idyani pang'onopang'onoTanthauzo lanji ndi kutafuna kwambiri kuluma. Mukamatafuna kwambiri, m'pamenenso munganenepe.

Kuipa kwa kudya zakudya zofulumira ndi kotani?

Zakudya zachanguSikuti kumangowonjezera chiopsezo cha kunenepa kwambiri komanso kunenepa kwambiri, kumabweretsanso mavuto ena azaumoyo.

• Zimayambitsa kudya kwambiri

Zimatenga nthawi kuti ubongo wathu uzindikire kuti takhuta pamene tikudya. Nutritionists amati nthawi iyi ndi mphindi 20. 

Ngati mumadya mofulumira, mumadya kwambiri musanazindikire kuti mwakhuta. Izi zimakupangitsani kunenepa pakapita nthawi.

• Zimayambitsa matenda ena

Zakudya zachanguKuphatikiza pa kukulitsa chiwopsezo cha kunenepa kwambiri komanso kunenepa kwambiri, kumayambitsanso mavuto awa:

• Kukana kwa insulin; kudya chakudya chofulumirazitha kuchitika chifukwa cha kuchuluka kwa shuga m'magazi insulin kukana amanyamula chiopsezo. 
• mtundu 2 shuga; odya mwachangu, wodwala matenda ashuga Ndiwokwera nthawi 2,5 kuposa odya pang'onopang'ono.
• metabolic syndrome; kudya kudya kunenepa, shuga ndi matenda a mtima kumawonjezera chiwopsezo cha metabolic syndrome, izi ndizomwe zimayambitsa matenda a metabolic.
• kuchepetsa chimbudzi; Odya mwachangu amadya zolumikizika zazikulu ndikumatafuna chakudya chawo pafupipafupi, zomwe zimasokoneza chimbudzi.

Kodi ubwino wodya pang'onopang'ono ndi wotani?

kudya pang'onopang'ono phindu lofunika kwambiri; Zimakuthandizani kuti mudye pang'ono.

Chilakolako chathu chimayendetsedwa makamaka ndi mahomoni. Mukatha kudya, matumbo ndi omwe amaletsa njala ndikutulutsa kukhuta. ghrelin imatsitsa mahomoni.

Mahomoni amenewa amauza ubongo kuti tikudya, njala yachepa, timakhuta komanso timasiya kudya. Izi zimatenga pafupifupi mphindi 20, kotero idyani pang'onopang'onoamapereka ubongo nthawi yomwe imatengera kuti ulandire zizindikirozi.

Ubwino wodya pang'onopang'onoTiyeni tilembe motere:

• Kudya pang'onopang'ono kumathandizira kutulutsa mahomoni okhuta: Mukadya mofulumira, ubongo ulibe nthawi yokwanira yolandira zizindikiro za satiety. kudya kwambiri mumadya. ngati mumadya pang'onopang'ono mahomoni ambiri okhuta adzatulutsidwa ndipo kuchuluka kwa chakudya chomwe mumadya kudzachepa.

• Kudya pang'onopang'ono kumachepetsa kudya kwa calorie: Mukadya pang'onopang'ono, mahomoni okhuta amatulutsidwa ndipo chilakolako chanu chimatha. Chifukwa chake mumadya pang'ono kalori kutenga kumachepetsedwa. Mwanjira iyi mudzaonda pakapita nthawi.

• Kudya pang'onopang'ono kumalimbikitsa kutafuna: idyani pang'onopang'ono Muyenera kutafuna chakudyacho bwinobwino musanameze. Izi zimachepetsa kudya kwa calorie komanso kuchepetsa thupi Zimathandiza. Kafukufuku wina wapeza kuti anthu omwe ali ndi vuto lolemera amatafuna chakudya chawo mocheperapo poyerekeza ndi omwe ali ndi thupi labwinobwino.

komanso idyani pang'onopang'ono;

• Zimakuthandizani kuti mulawe chakudyacho.
• Iwo bwino chimbudzi.
•  Zimathandiza kuyamwa bwino zakudya.
• Zimachepetsa kupsinjika maganizo.  

Momwe mungachepetse thupi mwa kudya pang'onopang'ono? 

• Osamva njala mopambanitsa; Pamene muli ndi njala kwambiri kudya pang'onopang'ono zidzakhala zovuta. Muli pafupi kuti musakhale ndi njala kwambiri zokhwasula-khwasula thanzi kupezeka. 

• Tafuna zambiri; Werengani kuti ndi kangati komwe mumatafuna chakudya, kenaka kuwirikiza kawiri kuchuluka kwa kutafuna. 

• Kukonda zakudya kutafunidwa; zimafuna kutafuna kwambiri, monga masamba, zipatso, ndi mtedza zakudya za fiberNdikufuna. Fiber imathandizanso kuchepetsa thupi. 

• kwa madzi; Imwani madzi ambiri ndi chakudya. 

• Gwiritsani ntchito chowerengera; Khazikitsani chowerengera kuti chikhale mphindi 20 ndipo yesetsani kuti musamalize chakudya phokoso lisanamveke. Idyani pang'onopang'ono panthawi yonse ya chakudya. 

• Khalani kutali ndi televizioni, kompyuta ndi telefoni; Khalani kutali ndi zida zamagetsi monga ma TV ndi mafoni am'manja mukamadya. Simukuzindikira kuchuluka kapena kudya komwe mumadya. 

• Pumirani mozama; kudya mofulumira Ngati mupeza kuti mukuyamba, pumani mozama. Izi zidzakuthandizani kuika maganizo anu ndi kuchepetsa kudya. 

• Khazikani mtima pansi; Kusintha kumatenga nthawi chifukwa zimatenga masiku 66 kuti khalidwe latsopano likhale chizolowezi. mu tsiku kudya pang'onopang'ono musadikire. Pitirizani kuyeserera moleza mtima…

Kodi mumadya bwanji chakudya chanu? Mofulumira kapena pang'onopang'ono?