Mu nyengo yamvula, masiku ozizira pang'ono, kodi mumakhala ndi chilakolako chachilendo komanso chilakolako cha zakudya za ufa monga buledi, ma buns, mpunga, ndi Zakudyazi? Si inu nokha amene mumamva choncho. Anthu ambiri amamva ngati akudya chakudya cham'mimba, kutanthauza chakudya chokhuthala, panthawiyi. Nthawi zina, osazindikira, timatembenukira ku zakudya izi kuti tisinthe maganizo athu ndikutipatsa chisangalalo pang'ono. Ndiye, kodi chilakolakochi ndi chachibadwa, kapena chingakhale chizindikiro cha kuvutika maganizo chifukwa cha nyengo? Tiyeni tikambirane za izi mwatsatanetsatane.
N’chifukwa chiyani ndimakonda kwambiri zakudya za carbohydrate?
Pakhoza kukhala zifukwa zingapo zomwe zimapangitsa izi. Tiyeni tiwone zomwe zili.
Kodi mukudya zakudya zopatsa thanzi?
Ngati muli ndi zakudya zokhala ndi mapuloteni ambiri komanso chakudya chochepa (monga mpunga ndi buledi) kuti muchepetse thupi, ndi zachilendo kuti thupi lanu lizilakalaka chakudya cham'mawa. Zili ngati njira yopulumukira . Thupi lathu limafuna chakudya cham'mawa kuti chikhale ndi mphamvu. Zikakhala zochepa, thupi limatumiza zizindikiro zopempha. Izi sizikugwirizana ndi nyengo, koma chifukwa cha zakudya zanu.
Kapena ndi vuto la nyengo (SAD)?
Komabe, ngati ndinu munthu amene amadya bwino ndipo simudya zakudya zapadera, ndipo chilakolako chanu cha ufa chimaonekera kwambiri nyengo ikayamba kuzizira, kuuma, kapena mvula, chikhoza kukhala chizindikiro cha matenda otchedwa Seasonal Affective Disorder (SAD) . Anthu ena amatchanso izi kuti "nyengo yozizira."
Mwachidule, tikamadya zakudya zokhala ndi chakudya, ubongo wathu umapanga mankhwala ambiri otchedwa serotonin . Izi zimatchedwanso "hormone yosangalatsa." Mankhwala ena ochiza kuvutika maganizo amagwiranso ntchito powonjezera kuchuluka kwa serotonin iyi mu ubongo.
Choncho, munthu amene ali ndi SAD, osadziwa, amatembenukira ku zakudya za carbohydrate kuti akonze maganizo ake, kutanthauza kuti, kuchepetsa nkhawa. Zili ngati kupanga mankhwala okha. Anthuwa amatha kupeza ma calories 800 owonjezera patsiku kuchokera ku zakudyazi. Ngakhale ena amalemera chifukwa cha izi, ena amayesa kuwongolera kulemera kwawo mwa kuchita masewera olimbitsa thupi kapena kuchepetsa chakudya chawo chachikulu.
Kodi chilakolako chanuchi ndi chachibadwa kapena ndi chinthu choti muganizirepo?
Kuti mudziwe ngati chilakolako chanu cha chakudya cham'mimba ndi chabwinobwino kapena ayi, dzifunseni mafunso awa. Tebulo ili pansipa likuthandizani ndi izi.
| Funso lomwe muyenera kudzifunsa | Kufotokozera ndi zinthu zoti muganizire |
|---|---|
| 1. Kodi chilakolakochi chimabwera ndi nyengo? | Zilakolako zokhudzana ndi SAD zimasiyana malinga ndi nyengo. Izi zikutanthauza kuti mungazindikire kuti zilakolako zimenezi zimayamba nthawi yamvula, yozizira (monga kumapeto kwa chaka) kenako zimatha dzuwa likayamba kutentha (monga Marichi, Epulo) . Ichi ndi chizindikiro chachikulu cha SAD. (Zizindikiro zina zimaphatikizapo kutopa kwambiri, kugona tulo tochuluka, kunenepa kwambiri, kuvutika kuganizira). |
| 2. Kodi chimachitika ndi chiyani chikhumbo chisanafike? | Zilakolako zamtunduwu nthawi zambiri zimabwera ndi malingaliro a kupsinjika maganizo, chisoni, kapena kusungulumwa . Ganizirani momwe munkamvera musanayambe kudya. Kodi munamva kusasangalala? |
| 3. Kodi ndi nthawi iti ya tsiku yomwe chilakolako chimabwera kwambiri? | Zilakolako zimenezi nthawi zambiri zimamveka kwambiri madzulo ndi usiku . Pambuyo pa tsiku lotanganidwa kuntchito, kenako madzulo ntchito yonse ikatha ndipo muli omasuka, maganizo anu opsinjika maganizo amatha kubwera. Pamenepo ndi pamene zilakolako zimenezi zimadza kwambiri. |
Tiyeni timvetse bwino izi ndi chochitika chenicheni.
Tangoganizirani munthu uyu. Tiyeni timutche Nimali. Nimali amakhala wotanganidwa kwambiri masiku a dzuwa komanso masiku atali. Akamaliza ntchito ku ofesi, amapita kokayenda, kukacheza ndi anzake.
Koma nyengo yamvula ikangoyamba, ndipo nthawi ya masana ikachepa, amasintha kwathunthu. Amakhala kunyumba, sakufuna kupita kulikonse, ndipo amatopa kwambiri. Masana ena, amamva chisoni kwambiri kuposa masiku onse. Nthawi yomweyo, ali ndi chilakolako chachilendo chofuna kudya "kottu" kuchokera m'khola la m'mbali mwa msewu.
"Ndikufunadi kudya nsanja imeneyo," akuganiza.
Kaya mvula kapena kuzizira, amapita kukatenga chidolecho. Amachita izi masiku angapo pa sabata nthawi yonse yozizira. Ichi ndi chomwe timachitcha chilakolako choyendetsedwa . Zilakolako zotere nthawi zambiri zimagwirizanitsidwa ndi SAD.
Kodi n’chiyani chingachitike kuti vutoli lithe?
Ngati muli ndi zizindikiro izi ndipo mukumva ngati zikupitirira muyeso, chinthu chabwino komanso chotetezeka kuchita ndikulankhula ndi dokotala wanu za izi. Iye akhoza kudziwa ngati muli ndi SAD ndikukupatsani upangiri woyenera.
Pakadali pano, pali zinthu zingapo zomwe mungachite kuti muchepetse chilakolako chanu cha zakudya izi pamlingo winawake.
Konzani chakudya chanu.
Popeza chilakolakochi chimawonjezeka madzulo, idyani zakudya zambiri zopatsa thanzi komanso zokhala ndi mapuloteni ambiri momwe mungathere m'mawa ndi masana. Pafupifupi 4 koloko masana, dzuwa likamalowa ndipo mukumva chisoni pang'ono, idyani chakudya cham'mawa pang'ono. Mwachitsanzo, popcorn (yopanda batala), kapena chimanga chopanda shuga wambiri. Pa chakudya chamadzulo, sankhani china chake monga pasitala, mpunga, kapena mbatata.
Sankhani zakudya zabwino zomwe zimakutonthozani maganizo.
Sankhani zakudya zomwe zili ndi chakudya cham'mawa, koma zomwe simungathe kuzimaliza mwachangu, koma zomwe mungasangalale nazo pang'onopang'ono. Chitsanzo chabwino ndi chokoleti yotentha . Mkaka ndi chokoleti zimakhala ndi chakudya cham'mawa. Komanso, simungamwe chokoleti yotentha kamodzi kokha. Muyenera kuidya. Imakupatsani mtendere wamumtima.
Pangani zinthu monga supu ndi supu.
Supu yotentha kapena supu yopangidwa ndi mbatata zambiri, mbatata zotsekemera, ndi ndiwo zamasamba ndi yabwino kwambiri nthawi yozizira. Izi zimakwaniritsa zosowa zanu za chakudya cham'thupi ndipo zimakukhutiritsani. Ndi njira yabwino kwambiri mukamachita ulesi kuphika tsiku lililonse. Ngati mupanga chakudya chambiri kumapeto kwa sabata, mutha kuchigwiritsa ntchito pazakudya zingapo mkati mwa sabata.
Uthenga Wopita Nawo Kunyumba
- Kulakalaka chakudya cham'mawa (ufa) nthawi yozizira komanso yamvula n'kofala ndipo kungakhale chizindikiro cha vuto la nyengo (SEASONAL AFFIVE DIRECTION - SAD).
- Chifukwa chachikulu cha izi ndichakuti chakudya chimawonjezera kuchuluka kwa serotonin, "hormone yachimwemwe" muubongo.
- Samalani ngati chilakolako chanu cha chakudya chimabwera ndi kupitirira malinga ndi nyengo, chikugwirizana ndi momwe mukumvera, komanso chimachitika panthawi inayake ya tsiku.
- Ngati vutoli likuvuta kulithetsa kapena ngati mukuganiza kuti mukuvutika ndi kuvutika maganizo, chinthu chabwino kwambiri choti muchite ndikufunsa dokotala wanu kuti akupatseni upangiri.
- Kusankha chakudya chopatsa thanzi komanso kukonzekera bwino chakudya kungathandize kuchepetsa chilakolakochi.
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