Kodi N'chiyani Chimayambitsa Njala Nthawi Zonse? N'chifukwa Chiyani Timamva Njala Nthawi zambiri?

Njala ndi chizindikiro chachilengedwe chakuti thupi limafunikira chakudya chochuluka. Ena amatha kusadya kwa maola ambiri osamva njala pakati pa chakudya. Koma izi si zoona kwa aliyense. Anthu ena sangathe kulekerera ngakhale maola ochepa njala ndi kudya mosalekeza. Nanga n’cifukwa ciani? “N'chiyani chimayambitsa njala nthawi zonse?" "N'chifukwa chiyani timakhala ndi njala nthawi zambiri?"

N'chiyani chimayambitsa njala nthawi zonse?

osadya zomanga thupi zokwanira

• Kudya zakudya zokwanira zomanga thupi n’kofunika kwambiri kuti chikhumbo chanu chisamalire. mapuloteniamachepetsa njala. Ngati simukudya zomanga thupi zokwanira, kumva njala nthawi zonse mukhoza kukhala mu.
• Zanyama monga nyama, nkhuku, nsomba ndi mazira zimakhala ndi mapuloteni ambiri. 
• Kuwonjezera pa mkaka monga mkaka ndi yoghurt, mapuloteni amapezekanso muzakudya za zomera monga nyemba, mtedza, mbewu, mbewu zonse.

osagona mokwanira

• Kugona ndikofunikira kuti ubongo uzigwira ntchito moyenera komanso chitetezo chamthupi. 
• Komanso amasunga chilakolako pansi pa ulamuliro.
• Kusowa tulo kumabweretsa kuchuluka kwa timadzi ta njala ghrelin. Choncho mukagona pang’ono, mungamve njala. 
• Kumva njala nthawi zonseM'pofunika kupeza osachepera maola asanu ndi atatu kugona mosadodometsedwa usiku kupewa matenda.

Kudya ma carbohydrate oyeretsedwa

• ma carbohydrate oyeretsedwa Chifukwa cha kukonza, fiber, mavitamini ndi mchere zimatayika.
• Chakudya chimenechi chilibe CHIKWANGWANI, motero thupi lathu limagaya mwachangu. 
• Kudya zakudya zambiri zama carbohydrate oyeretsedwa kumva njala nthawi zonsendi chifukwa chofunikira.

kudya mafuta ochepa

• Mafuta amachepetsa njala. 
• Kudya mafuta kumabweretsa kutulutsidwa kwa mahomoni omwe amalimbikitsa kumverera kwachikhuti. 
• Ngati mukudya mafuta ochepa, mukhoza kumva njala nthawi zambiri. 
• Zakudya zathanzi, zonenepa kwambiri ndi mapeyala, mafuta a azitona, mazira, ndi yogati yamafuta ambiri.

osamwa madzi okwanira

• Madzi amatha kukupatsani inu kukhuta komanso kuchepetsa chilakolako cha chakudya mukamwedwa musanadye. 
• Malingaliro a njala ndi ludzu amayendetsedwa kuchokera pakati pa ubongo womwewo. Choncho mukakhala ndi njala, mwina mukumva ludzu. 
• Nthawi zonse muzimwa madzi mukakhala ndi njala kuti muwone ngati muli ndi ludzu.

Osadya CHIKWANGWANI chokwanira

• Ngati simukudya fiber yokwanira, kumva njala nthawi zonse mukhoza kukhala ndi moyo. Kudya zakudya zokhala ndi fiber zambiri kumathandiza kuchepetsa njala. 
• ndi zakudya zambiri za fiberr amachepetsa kuthamanga kwa m'mimba. Zimatenga nthawi yayitali kuti zigayidwe kuposa zakudya zopanda fiber.
• Idyani zakudya monga zipatso, ndiwo zamasamba, mtedza, mbewu, nyemba ndi mbewu zonse kuti mukhale ndi fiber yokwanira.

kuchita masewera olimbitsa thupi kwambiri

• Anthu omwe amachita masewera olimbitsa thupi amawotcha ma calories ambiri. 
• Kafukufuku wasonyeza kuti anthu omwe amachita masewera olimbitsa thupi nthawi zonse amakhala ndi metabolism yothamanga kwambiri. 
• Izi zimayambitsa njala yayikulu. 

kumwa mowa kwambiri

• Mowa umapangitsa kuti munthu azilakalaka kudya. 
• Kafukufuku wasonyeza kuti mowa ukhoza kupondereza mahomoni omwe amachepetsa chilakolako cha kudya, monga leptin. 
• Choncho, ngati mumamwa mowa kwambiri kumva njala nthawi zonse mukhoza kukhala ndi moyo.

kumwa zopatsa mphamvu

• Zakudya zamadzimadzi ndi zolimba zimakhudza chilakolako m'njira zosiyanasiyana. 
• Ngati mumadya zakudya zambiri zamadzimadzi monga timadziti, ma smoothies ndi soups, mumamva njala nthawi zambiri kusiyana ndi kudya chakudya cholimba.

kukhala wopanikizika kwambiri

• Kupanikizika kwambiri kumawonjezera chilakolako. 
• Chifukwa kupsinjika kumakhudzanso cortisol. Izi zimalimbikitsanso chilakolako. Ngati mumapanikizika pafupipafupi, mutha kupeza kuti mumakhala ndi njala nthawi zonse.

kumwa mankhwala enaake

• Mankhwala ambiri amawonjezera chilakolako monga zotsatira zake. 
• Mankhwala omwe amawonjezera chilakolako cha chakudya amaphatikizapo antipsychotics monga clozapine ndi olanzapine, komanso antidepressants, mood stabilizers, corticosteroids, ndi anti-seizure mankhwala.
• Mankhwala ena a shuga monga insulin, insulin secretagogue ndi thiazolidinedione amadziwika kuti amawonjezera njala ndi chilakolako.

chakudya chofulumira kwambiri

• Kafukufuku wasonyeza kuti anthu omwe amadya mofulumira amakhala ndi chilakolako chochuluka kusiyana ndi kudya pang'onopang'ono.
• Kudya ndi kutafuna pang'onopang'ono kumayambitsa mahomoni odana ndi njala m'thupi ndi ubongo. Zimapatsa thupi nthawi yochulukirapo kuti liwonetsere kukhuta.
• Kumva njala nthawi zonse ngati mukukhala; Yesani kudya pang'onopang'ono, kuika foloko pakati pa kulumidwa, kupuma kwambiri musanadye, ndi kuonjezera chiwerengero cha kutafuna.

matenda ena

• Kumva njala nthawi zonsendi chizindikiro cha matenda angapo enieni. Mwachitsanzo; Kusala kudya ndi chizindikiro cha matenda a shuga. 
• Hyperthyroidism imagwirizanitsidwanso ndi njala yowonjezereka. Izi zili choncho chifukwa zimabweretsa kuchulukitsa kwa mahomoni a chithokomiro, omwe amadziwika kuti amawonjezera chidwi.
• Kuonjezera apo, njala yambiri imagwirizanitsidwa ndi kuvutika maganizo, nkhawa komanso premenstrual syndrome Kungakhalenso chizindikiro cha zinthu zina, monga

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