Kodi n’chiyani chimabwera m’maganizo mwanu mukaganiza za ‘kusala’? Mwina ndi chipembedzo, kapena chinthu chomwe mumachita kuti muchepetse thupi, sichoncho? Anthu ambiri amaganiza kuti kusala kudya kumakhudza thupi lokha. Koma kodi mumadziwa kuti kusala kudya kuli ndi ubwino waukulu pa thupi ndi malingaliro athu? Tiyeni tikambirane za izi lero, monga momwe timalankhulira ndi mnzanu.
Kodi n’chiyani kwenikweni chimachitika mkati mwa thupi lanu mukasala kudya?
Izi n'zosavuta kuzimvetsa. Taganizirani motere, thupi lathu lili ngati galimoto. Galimoto imafunika mafuta kuti iziyenda. Mofananamo, thupi lathu lili ndi mafuta ofunikira kuti lipereke mphamvu ku maselo. Umenewo ndi shuga umene timapeza kuchokera ku chakudya chomwe timadya, chomwe chimadziwika kuti `Glucose`.
Tikatha maola ambiri osadya, shuga uyu amatha. Kodi thupi limachita chiyani? Monga kusintha kupita ku thanki yosungira m'galimoto, limayamba kugwiritsa ntchito mafuta omwe amasungidwa m'thupi. Mafuta awa amapita ku chiwindi chathu ndikupanga gwero lapadera la mphamvu lotchedwa `Ketones`. Njirayi imatchedwa `Metabolic Switching` .
Kale, asanayambe ulimi, makolo athu ankakhala ndi moyo wosaka ndi kusonkhanitsa mtedza. Sanali ndi chakudya nthawi zonse. Nthawi zina ankakhala osadya kwa masiku ambiri. Ndicho chifukwa chake matupi athu amazolowera bwino. Ngakhale kuti sitiyenera kupita kusaka ngati lero, kukhala osadya kwa kanthawi kuli ndi ubwino wambiri pa matupi ndi malingaliro athu.
Kodi njira zosala kudya zomwe anthu ambiri amachita ndi ziti?
Pali njira zambiri zodyera, koma zina ndizodziwika kwambiri kuposa zina. Tiyeni tiwone zomwe zili.
| Njira Yosala Kudya | Njira yochitira izi ndi yosavuta. |
|---|---|
| Njira ya 16/8 | Uwu ndi wodziwika kwambiri. Mumadya mkati mwa maola 8 okha patsiku. Simumadya kwa maola 16 otsala. Mwachitsanzo, mumadya chakudya chanu choyamba nthawi ya 12 koloko masana, ndipo chakudya chanu chomaliza chisanafike 8 koloko masana. Simumadya mpaka 12 koloko masana tsiku lotsatira. |
| Njira ya 5:2 | Munjira imeneyi, mumadya bwino masiku 5 pa sabata. Pa masiku awiri otsalawo, mumadziletsa kudya kamodzi patsiku (pafupifupi ma calories 500-600). |
Chofunika Kwambiri: Kusadya chakudya kwa nthawi yayitali, monga maola 24, 36, kapena 48, kungakhale koopsa. Ngati muchita zimenezo, thupi lanu lingaganize kuti chakudya chili kusowa, siyani kuyatsa mafuta, ndikuyamba kusunga mafuta. Chifukwa chake, musachite kusala kudya kwa nthawi yayitali popanda upangiri wa dokotala.
Ubwino wa kusala kudya kwa ubongo
Tsopano tiyeni tiwone momwe izi zingathandizire malingaliro athu.
1. Kumveka bwino kwa kuganiza ndi mphamvu yokumbukira
Tangoganizirani, thupi lathu limasunga mphamvu kuchokera ku kugaya chakudya. Mphamvu imeneyo ingagwiritsidwe ntchito mwachindunji ndi ubongo. Komanso, popeza poizoni wosafunikira m'magazi amachepa, ubongo umalandira magazi oyera. Izi zimawonjezera zinthu monga kuganiza bwino, kukumbukira, ndi chisamaliro . Mutha kukhala ndi mutu kwa masiku oyamba, koma thupi lanu likazolowera, mudzazindikira kusiyana kwake.
2. Kukonzanso thupi ndi maganizo
Mukasala kudya, thupi lanu limadutsa mu njira 'yoyeretsa'. Zili ngati kuyeretsa nyumba. Zimachotsa maselo akale, owonongeka m'thupi lanu ndikupangira malo maselo athanzi. Izi zimakonzanso ndikubwezeretsa mphamvu m'thupi lanu komanso m'maganizo mwanu.
3. Kuwonjezeka kwa Mphamvu Yofuna
Kulamulira zakudya zanu sikophweka. Zimafunika mphamvu zambiri zamaganizo. Mukagonjetsa vutoli, mudzadzimva kuti ndinu wodzidalira komanso wokhutira. Kumva kuti "Ndingathe kuchita izi" kudzakupatsaninso mphamvu zokumana ndi zovuta zina m'moyo wanu.
Gwiritsani ntchito malangizo awa kuti mukhale ndi thanzi labwino komanso mwachangu.
Ngati mukuganiza zoyesa izi, kumbukirani zinthu izi.
- Yambani pang'onopang'ono: Musayesere kukhala osadya nthawi imodzi. Pang'onopang'ono chepetsani kuchuluka kwa chakudya chomwe mumadya ndipo lolani thupi lanu lizolowere kwa masiku angapo.
- Pewani kudya zakudya zokhala ndi shuga: Ngakhale kudya zakudya zokhala ndi shuga ndi mabisiketi kungakupangitseni kumva bwino panthawiyo, shuga m'magazi mwanu ukhoza kutsika pakapita nthawi, zomwe zingakupangitseni kumva kutopa komanso njala. M'malo mwake, pezani mphamvu zanu kuchokera ku zakudya zomwe zili ndi chakudya chopatsa mphamvu, monga buledi, mpunga, nyama, mtedza, ndi mbatata.
- Chepetsani kuchita masewera olimbitsa thupi: Pewani kuchita masewera olimbitsa thupi kwambiri masiku osala kudya. Popeza thupi silingathe kuchira, yesetsani kuchita masewera olimbitsa thupi pang'ono.
- Lankhulani ndi dokotala wanu za mankhwala anu: Izi ndizofunikira kwambiri. Ngati mukumwa mankhwala aliwonse tsiku lililonse, muyenera kulankhula ndi dokotala wanu musanayambe kusala kudya. Mankhwala ena sakulangizidwa kuti amwedwe popanda kudya. Chifukwa chake, ndikofunikira kufunafuna upangiri wa dokotala.
- Mukayambanso kudya, yambani pang'onopang'ono: Musadye chakudya chachikulu mutangomaliza kudya. Yambani ndi chakudya chopepuka ndipo pang'onopang'ono mubwererenso ku kadyedwe kanu kabwinobwino.
Anthu awa ayenera kupewa kusala kudya.
Kusala kudya sikoyenera kwa anthu omwe ali ndi matenda enaake.
Chenjezo: Ngati muli ndi vuto lililonse mwa zotsatirazi, pewani kusala kudya kotheratu popanda upangiri wa dokotala.
- Ngati muli ndi matenda a shuga
- Ngati muli ndi matenda a impso
- Ngati mwangochitidwa opaleshoni posachedwapa ndipo mukuchira
- Ngati ndinu mayi woyamwitsa
- Ngati kulemera kwa thupi kuli kochepa
Zolepheretsa ndi mawu omaliza
Ngakhale kusala kudya ndi chinthu chabwino, si yankho la chilichonse. Nthawi yomwe mumadya, ndi zomwe mumadya, ndizofunikira kwambiri. Kudya zakudya zopatsa thanzi ndikofunikira.
Komanso, ngati mukumva kupsinjika maganizo, kuda nkhawa, kapena kuda nkhawa kwa nthawi yayitali, kusala kudya kokha sikungachiritse vutoli. Sikulowa m'malo mwa chithandizo cha matenda amisala. Pazochitika zotere, ndi bwino kufunsa uphungu wodziwa bwino za thanzi la maganizo kapena dokotala wanu kuti akupatseni upangiri.
Uthenga Wopita Nawo Kunyumba
- Kusala kudya kuli ndi ubwino wambiri pa thupi komanso maganizo (kuganiza bwino, mphamvu ya maganizo).
- Ngati mukuyamba kusala kudya, musachite zonse nthawi imodzi, koma pang'onopang'ono sinthani thupi lanu kukhala lofanana ndi lanu.
- Ngati muli ndi vuto la matenda kapena mukumwa mankhwala aliwonse, onetsetsani kuti mwafunsa dokotala musanadye.
- Kumbukirani kuti kusala kudya sikoyenera m'malo mwa kudya zakudya zabwino kapena chithandizo chofunikira cha matenda amisala.
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