Kodi mumadya keke yotsekemera m'mawa kenako n’kulakalakanso keke yotsekemera patatha maola awiri? Kodi mumadya chokoleti kuti muchotse kutopa ndi kugona komwe kumabwera masana, kenako n’kumwa chakumwa chotsekemera kuti muchotse ulesi womwe umabwera nawo? Ngati mukufunanso kudya chakudya chotsekemera chomwechi mutadya chakudya chotsekemera chotere, simuli nokha. Ambiri a ife timakumana ndi izi.
Tikadya chakudya chokoma chomwe chili ndi chakudya chosavuta kudya, kutanthauza kuti, chopanda mapuloteni kapena mafuta, njala yathu imatha msanga ndipo thupi limapeza mphamvu nthawi yomweyo. Koma nthawi yomweyo, timamvanso njala mwachangu ndipo timakhala ndi chilakolako chodyanso chokoma. Ndiye tingachotse bwanji chilakolako cha shuga ichi, kapena "Kulakalaka Shuga" kwamuyaya? Tiyeni tikambirane za izi lero.
N’chifukwa chiyani timalakalaka maswiti kwambiri?
Pali zifukwa zingapo zomwe timakonda maswiti kwambiri.
Izi zitha kukhala chinthu chomwe chimabwera mwachibadwa m'thupi lathu. Monga momwe madokotala amanenera, "Kukoma ndiko kukoma koyamba komwe munthu amasangalala nako kuyambira kubadwa." Chakudya chimalimbikitsa kupanga serotonin , mankhwala omwe ali muubongo wathu omwe amatipangitsa kukhala osangalala komanso athanzi. Shuga ndi mtundu wa chakudya cham'mawa. Koma chakudya cham'mawachi chimapezekanso mu tirigu wonse, zipatso, ndi ndiwo zamasamba, zomwe zili ndi ulusi wambiri ndi michere. Ndiwo omwe ndi abwino kwambiri m'thupi lathu.
Komanso, tikamadya maswiti, matupi athu amatulutsa mankhwala otchedwa endorphins . Izi zimatipangitsa kukhala odekha komanso omasuka. Zimakhala ngati "kusangalala kwambiri" mwachibadwa.
Kuonjezera pa zonsezi, zakudya zotsekemera zimakhala zokoma kwambiri. Choncho tikadya chinthu chotsekemera tikakhala osangalala, kapena ngati mphatso kwa ife eni, chimakhala chizolowezi ndipo timachilakalaka kwambiri. Poganizira zonsezi, kodi n'zosadabwitsa kuti timalakalaka shuga?
Vuto si kuti timadya chakudya chokoma nthawi ndi nthawi, koma vuto ndi lakuti timadya chakudya chokoma kwambiri.
Zakudya zambiri zomwe timadya masiku ano zimakhala ndi shuga wowonjezera. Palinso shuga wobisika mu buledi, yogurt, zakumwa za zipatso, ndi sauces. Malinga ndi bungwe la American Heart Association, akulangizidwa kuti akazi achepetse kudya shuga wowonjezera kufika pa supuni 6 patsiku ndipo amuna kufika pa supuni 9. Koma anthu ambiri amadya zoposa pamenepo.
Malangizo achangu oletsa chilakolako cha shuga
Ngati mwadzidzidzi mwayamba kulakalaka zinthu zokoma, nazi njira zina zozitetezera. Izi ndi zothandiza kwambiri.
| Njira | Chomwe muyenera kuchita ndi chosavuta... |
|---|---|
| Idyani pang'ono ndipo lamulirani chilakolako chanu. | Idyani chakudya chanu chomwe mumakonda kwambiri, monga biscuit kapena chokoleti. Izi zidzakuthandizani kumva bwino m'maganizo kusiyana ndi kusadya konse. Koma yesani kukhala mkati mwa malire a ma calories 150. |
| Idyani ndi chakudya chopatsa thanzi. | Ngati mukufuna chokoleti, ikani nthochi mu msuzi wa chokoleti ndipo mudye. Kapena sakanizani maamondi ndi tchipisi ta chokoleti ndipo mudye. Mwanjira imeneyi, chilakolako chanu chidzakhutitsidwa ndipo thupi lanu lidzakhala ndi zakudya zabwino. |
| Imani nthawi yomweyo (Pitani ku Turkey yozizira) | Njira imeneyi imagwira ntchito kwa anthu ena, koma maola 48-72 oyambirira ndi ovuta pang'ono. Pakatha masiku angapo, chilakolako cha shuga chingachepe. |
| Tafuna chingamu. | Ngati mukufuna kupewa shuga konse, tafunani chingamu. Kafukufuku wasonyeza kuti kutafuna chingamu kumachepetsa chilakolako cha chakudya. |
| Idyani chipatso. | Mukafuna kukoma kokoma, sungani chipatso pafupi. Mudzapeza kukoma kokoma komanso ulusi ndi michere. Zinthu monga mphesa zouma ndi zipatso zouma nazonso ndi zabwino. |
| Zosokoneza | Mukayamba kufuna kudya shuga, imirirani ndipo chokani. Pitani panja kukayenda, kumvetsera nyimbo, kapena kuyimbira foni mnzanu. Izi zidzakulepheretsani kusiya chilakolakocho. |
| Sankhani khalidwe. | Ngati mukufunadi kudya chinthu chokoma, sankhani chinthu chabwino komanso chapamwamba. Mwachitsanzo, m'malo mwa chokoleti chachikulu, sankhani chidutswa cha chokoleti chakuda chabwino ndikusangalala nacho. |
| Idyani pa nthawi yake. | Nthawi yoti tidye pakati pa chakudya ikawonjezeka, timalakalaka zakudya zokhala ndi shuga wambiri ndi mafuta ambiri. Choncho kudya chakudya maola 3-5 aliwonse kungathandize kuti shuga m'magazi akhalebe wabwino. Sankhani zakudya zokhala ndi mapuloteni ambiri ndi ulusi wambiri. |
Kodi kudya nthawi yake kungakupangitseni kudya kwambiri?
Ayi. Mutha kugawa chakudya chanu chachikulu m'magawo ang'onoang'ono. Mwachitsanzo, idyani gawo la chakudya chanu cham'mawa (monga chidutswa cha buledi) ndikudya yogati yotsala pafupifupi 10 koloko m'mawa. Ngati mugawa chakudya chanu chamasana mwanjira yomweyo, mutha kupewa kugona ndi kutopa masana. Komanso, ganizirani zomwe mumamwa. Zakumwa zotsekemera, khofi, ndi zakumwa za zipatso ndi zinthu zomwe zimawonjezera shuga wambiri m'thupi lanu. M'malo mwake, dziwani kumwa madzi kapena madzi otsekemera.
Mayankho a nthawi yayitali othana ndi chilakolako cha shuga
Chinthu chabwino kwambiri chomwe mungachite ndikuletsa chilakolako cha shuga chisanachitike. Nazi malangizo ena okuthandizani kuchita zimenezo.
1. Pewani Zotsekemera Zopangira: Izi sizichepetsa chilakolako cha shuga. Sizikhudzanso kwambiri kunenepa kwathu.
2. Dzipatseni mphatso: Mukatha kulamulira chilakolako chanu cha shuga, dzipatseni mphatso yaying'ono. Ikhoza kukhala buku, kanema, kapena china chake. Koma mphatsoyo siyenera kukhala yokoma. Izi zikupatsani chilimbikitso chabwino chopitiriza kuchita izi.
3. Khalani Okonzekera: Muzitsatira chilakolako chanu cha shuga kwa sabata imodzi. Ganizirani zomwe mumadya komanso nthawi yomwe mumachilakalaka kwambiri. Nthawi zambiri, timadya zinthu mopupuluma, tikakhala ndi njala, chifukwa tilibe dongosolo. Choncho konzani chakudya chanu pasadakhale.
4. Pezani chithandizo chamaganizo: Anthu ambiri amagwiritsa ntchito maswiti akamamva kupsinjika maganizo, chisoni, kapena kukwiya . Koma chakudya sichithetsa mavuto athu amalingaliro. Ganizirani ngati chilakolako chanu cha shuga chimachokera ku maganizo. Ngati kuli kofunikira, lankhulani ndi mnzanu wodalirika kapena wachibale wanu. Kapena, ndikofunikira kulankhula ndi dokotala wanu za izi ndikupeza upangiri wa akatswiri.
5. Yesani njira zosiyanasiyana: Palibe njira imodzi yothanirana ndi chilakolako cha shuga. Chomwe chimagwira ntchito sabata imodzi sichingagwire ntchito sabata yotsatira. Chofunika ndi kukumbukira njira zosiyanasiyana kuti muyese. Muyenera kupeza chomwe chikukugwirani ntchito.
Pomaliza, musamadzivutitse nokha. Ichi ndi chizolowezi. Kusintha chizolowezi kumatenga nthawi. Sikophweka. Choncho chitani pang'onopang'ono, khalani oleza mtima, ndipo tsatirani malangizo awa. Mutha kupambana nkhondoyi!
Uthenga Wopita Nawo Kunyumba
- Zilakolako za shuga ndi chinthu chomwe anthu ambiri amakumana nacho ndipo chimagwirizana ndi njira zamagetsi m'thupi (monga serotonin).
- M'malo mongosiya kudya konse, sangalalani ndi chidutswa chaching'ono cha chinthu chomwe mumakonda (monga chokoleti chakuda).
- Ngati mukudya chinthu chokoma, chiphatikize ndi chinthu chopatsa thanzi monga zipatso kapena mtedza.
- Kudya zakudya zokhala ndi mapuloteni ambiri ndi ulusi maola 3-5 aliwonse kungathandize kupewa chilakolako chosafunikira cha shuga.
- Dziwani ngati mukufuna kudya shuga chifukwa cha malingaliro monga kupsinjika maganizo kapena chisoni. Funsani upangiri wa dokotala ngati pakufunika kutero.
- Zotsekemera zopangidwa si njira yothetsera vutoli kwa nthawi yayitali.
- Zimatenga nthawi kuti musinthe makhalidwe anu, choncho khalani oleza mtima.
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