Mukatopa mutagwira ntchito muofesi, kodi mwadzidzidzi mumaganiza kuti, 'Shh, ndikanakhala ndi biscuit ya chokoleti...'? Kapena mumamva ngati simungathe kukhala opanda ayisikilimu mutadya chakudya chamadzulo? 'Chilakolako cha chakudya chamafuta' ichi ndi chofala kwa ambiri a ife. Koma musadandaule, pali zinthu zambiri zomwe tingachite kuti tichepetse vutoli.
N’chifukwa chiyani timalakalaka chakudya cham’thupi chotere?
Kawirikawiri, zilakolako zimenezi zimabwera tikakhala ndi nkhawa . Taganizirani izi, mukamadya chakudya cham'mimba, makamaka shuga, buledi, ufa, ndi zina zotero, ubongo wathu umatulutsa mankhwala otchedwa serotonin, omwe ndi 'hormone yachimwemwe'. Zinthu zomwe timalakalaka, monga zakudya zotsekemera, buledi woyera, ma bun, ndi zakumwa zotsekemera, ndi chakudya chosavuta kudya. Thupi lathu limagaya izi mwachangu kwambiri.
Izi zimakupangitsani kumva kukhala osangalala komanso otsitsimula mwachangu. Koma vuto ndilakuti, izi zimapangitsa kuti shuga m'magazi mwanu ikwere kenako n’kutsikanso . Shuga akatsika, mumamva kutopa komanso kufooka kachiwiri. Kenako mumalakalakanso chinthu chofanana ndi shuga. Zili ngati kuzungulira.
Kodi njira zina zothanirana ndi chilakolako cha chakudya cha carbohydrate ndi ziti?
Chabwino, tiyeni tiwone zomwe tingachite kuti tisiye chizolowezichi.
1. Gwiritsani ntchito ubongo wanu pa chinthu china.
N'zovuta kuganizira za chilakolako cha chakudya pamene maganizo anu akuyang'ana pa chinthu china. Mu kafukufuku wina, asayansi adapeza kuti anthu omwe ankasewera masewera apakanema ngati Tetris kwa mphindi zochepa anali ndi chilakolako chochepa cha chakudya, mankhwala osokoneza bongo, ndi zinthu zina. Izi zili choncho chifukwa ubongo wathu uli ndi mphamvu zochepa zoyang'ana pazithunzi zambiri nthawi imodzi. Choncho nthawi ina mukafuna kudya keke, yesani kuwerenga buku, kuyimbira foni mnzanu, kapena kuchita chinthu chomwe mumakonda.
2. Kudya Mosamala
Nthawi zina timadya osati chifukwa cha njala, koma chifukwa chakuti tatopa . Kapena mwina tili ndi chizolowezi chodya ayisikilimu titadya chakudya chamadzulo. Yankho labwino kwambiri pa izi ndi 'kudya mosamala'. Ndiko kuti, kuganizira chifukwa chake mukudya chakudyachi, kusangalala pang'onopang'ono ndi kukoma kwa chakudyacho, ndikungoyang'ana pa nthawiyo yokha.
Mukadya motere, ubongo wanu umalandira chizindikiro chakuti mimba yanu yadzaza. Kafukufuku wasonyeza kuti pali kugwirizana kwakukulu pakati pa chizolowezichi ndi kuchepetsa thupi.
3. Sankhani mtundu woyenera wa chakudya cham'mimba
Si chakudya chonse chomwe chili ndi chakudya chofanana. Tiyenera kusankha chakudya chabwino chomwe chili ndi chakudya chofanana. Chakudyachi chimatchedwa chakudya chophatikizana.Izi ndi zomwe thupi lathu limapereka mphamvu. Chifukwa zimatenga nthawi kuti zigayidwe, shuga m'magazi mwanu amakwera, ndipo mumamva kukhuta kwa nthawi yayitali.
| Zakudya Zosavuta Zopewera | Chakudya Chovuta Kusankha |
|---|---|
| Buledi woyera, ma buns, makeke, mabisiketi | Mpunga wa bulauni, mapira, oats, barele |
| Zakumwa zotsekemera, zakumwa zotsekemera, zakumwa za zipatso (ndi shuga) | Ndiwo zamasamba (kaloti, nyemba, kabichi), ndiwo zamasamba |
| Shuga woyera, uchi | Mbewu monga nsawawa, nandolo, ndi nyemba zobiriwira |
| Kottu, paratha, Zakudya zophikidwa ndi ufa wa buledi (zopangidwa ndi ufa wa buledi) | Mbatata, chinangwa (monga momwe mungafunire) |
Mukamagula chakudya kusitolo, musaiwale kuyang'ana chizindikirocho kuti muwone kuchuluka kwa chakudya ndi shuga wowonjezera . Nthawi zina ngakhale zakudya zomwe timaganiza kuti ndi "zotsekemera" zimatha kukhala ndi shuga wochuluka kuposa momwe timaganizira.
4. Pezani njira yomwe ikukuthandizani.
Anthu ena amatha "kusiya" zinthu monga buledi ndi maswiti "cold turkey." Koma ena amapeza kuti akasiya, amaganizirabe za zakudya zimenezo. Ngati zili choncho kwa inu, njira yabwino yochepetsera kudya ndi kuchepetsa pang'onopang'ono kudya kwanu . Mwachitsanzo, m'malo mwa tiyi wotsekemera, imwani tiyi wopanda shuga. M'malo mwa biscuit, idyani hummus ndi kaloti. Mukachepetsa kudya kwanu pang'onopang'ono, mudzazindikira kuti chilakolako chanu cha maswiti chidzachepa.
5. Khalani achangu (kuchita masewera olimbitsa thupi)
Kuchita masewera olimbitsa thupi, makamaka masewera olimbitsa thupi othamanga , kungathandize kuchepetsa chilakolako chanu. Kuphatikiza apo, kuchita masewera olimbitsa thupi ndi njira yachilengedwe yolimbikitsira maganizo. Zonsezi zithandiza kuti dzanja lanu lisafikire mbale ya makeke.
6. Gonani bwino.
Kodi munagona bwino usiku? Ngati sitigona mokwanira, timakonda kudya ma calories ambiri tsiku lonse. Kusagona mokwanira kumakhudza mahomoni omwe amalamulira chilakolako chathu . Izi zingayambitsenso kunenepa. Choncho, yesani kugona bwino usiku kwa maola 7-9.
7. Imwani madzi ambiri.
Nthawi zambiri, timamva njala chifukwa chakuti tatopa ndi madzi m'thupi . Nthawi ina mukafuna kudya chakudya cham'thupi, yesani kumwa kapu yamadzi kaye. Mfundo yakuti madzi alibe ma calories kapena chakudya cham'thupi ndi phindu lina. Ngati muli aulesi kumwa madzi wamba, mutha kuwonjezera madzi owala kapena chidutswa cha laimu kapena lalanje mu kapu yanu yamadzi kuti mukome.
8. Pumulani pang'ono.
Kodi muli ndi nkhawa? Kupsinjika maganizo kungayambitse chilakolako cha chakudya ichi pamene sitikuyembekezera. Zinthu monga yoga ndi kusinkhasinkha zingakuthandizeni kudya mosamala. Kulikonse komwe muli, pumulani maganizo kwa mphindi 5. Pumirani mpweya wambiri ndikutulutsa mpweya pang'onopang'ono. Ngakhale kachinthu kakang'ono aka kangathe kutonthoza maganizo anu ndikuletsa chilakolako chosafunikira cha chakudya.
Uthenga Wopita Nawo Kunyumba
- Kulakalaka chakudya chamagulu sikuti nthawi zonse kumabwera chifukwa cha njala. Kupsinjika maganizo, kutopa, ndi chizolowezi zingathandizenso.
- M'malo mwa chakudya chosavuta monga shuga ndi ufa wa buledi, sankhani chakudya chovuta monga mpunga wofiirira, ndiwo zamasamba, zipatso, ndi tirigu.
- Kugona mokwanira, kumwa madzi okwanira, komanso kuchita masewera olimbitsa thupi tsiku lililonse kungathandize kwambiri pakuletsa chilakolakochi.
- Ngati zikukuvutani kuwongolera chizolowezichi, musaope kulankhula ndi dokotala wa banja lanu . Iye adzakupatsani upangiri woyenera.
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