Ese ufite irari rikabije ry'ibinyasukari? (Irari rya karubohidrati) - Ese iki cyaba ari ikimenyetso cy'ihungabana?

Iyo habaye ikibazo mu biro, cyangwa amakimbirane make mu rugo, wumva ushaka kwiruka ugafungura agacupa k'ibisuguti, cyangwa kugura agace ka keke mu iduka? Cyangwa hari igihe wumva ushaka kurya ikintu kiryoshye, biscuit, cyangwa cracker buri munsi ahagana saa yine z'ijoro? Niba ibi bintu ubizi, ntuba uri wenyine. Iyo twumva tubabaye, twihebye, cyangwa tunaniwe, benshi muri twe twifuza cyane kurya ibiryo birimo isukari, cyane cyane ibiryo biryoshye, biscuit, na ice cream.

Kuki twifuza cyane ibiryo biryoshye?

Abahanga mu bya siyansi bizera ko impamvu nyamukuru ibi ari shimi iri mu bwonko bwacu. Muri make, ubwonko bwacu bufite imisemburo ituma ibyiyumvo byacu biguma ku rwego rwiza, bigatuma twishima kandi turuhuka. Yitwa serotonin . Yitwa kandi "imisemburo y'ibyiyumvo."

Nk’uko abashakashatsi babivuga, iyo urugero rwa serotonin rugabanutse, amarangamutima yacu na yo aragabanuka. Ibyo bivuze ko dutangira kumva tubabaye, tubabaye, kandi tukagira ingorane zo kwibanda ku bintu. Muri iki gihe rero, ubwonko bwacu bushaka uburyo bwo kongera urwo rugero rwa serotonin. Iyo turya ibiryo bikungahaye kuri karubohidrati, umubiri wacu ukora serotonin nyinshi.

Nk’uko dushyushya telefoni yacu iyo bateri iri hasi, iyo urugero rwa serotonin ruri hasi, umubiri wacu ugerageza 'kuyishyushya' karubohidrati ).

Nk’uko abahanga babivuga, abantu benshi bifuza izi karubohidrati mu gihe kimwe cy’umunsi. Ni ukuvuga hagati ya saa cyenda n’igice na saa kumi n’imwe z’umugoroba. Mu gihugu cyacu, kurya ibiryo bigufi mu gihe cy’icyayi cya nyuma ya saa sita bishobora kuba akamenyero gagamije guhaza iki cyifuzo.

Ese ibi ni ibintu bikomoka ku misemburo gusa? Cyangwa hari izindi mpamvu?

Nubwo inkuru ya serotonin ari iy'ukuri, impuguke zimwe na zimwe zivuga ko atari yo yonyine itera iyo ndwara. Hari n'ibindi bintu byinshi bishobora kuba biyitera.

• Ibintu byo hanze: Tekereza ko ufite ikibazo gikomeye cy'amafaranga. Kubera iyo mpamvu, wumva ubabaye. Kubera iyo ntuntu, wumva ushaka no kurya ibintu biryoshye. Aha, icyifuzo cyo kurya ntigiterwa no kugabanuka kwa serotonin, ahubwo giterwa n'ibintu byo hanze byitwa ikibazo cy'amafaranga.
• Ingeso yo Kwiga: Ibi akenshi ni ibintu twigira kuva mu bwana. Tekereza, igihe wari umwana, iyo wariraga cyangwa warakaye, mama wawe yaguhaga shokora cyangwa biscuit kugira ngo aguhumurize. Rero nubwo wakura, iyo wumva ubabaye, usubira kuri iyo ngeso. Ni ukuvuga ko uhuza ibiryo n'amarangamutima.
• Kugabanya indyo:Muri iki gihe, abantu benshi bagerageza kugabanya ibiro bagabanya ibinure (ibyokurya biryoshye) nk'umuceri n'umugati. Iyo babikoze, imibiri yabo ntibona ingano ya karubohidrati bakeneye. Hanyuma imibiri yabo itangira kubisaba byinshi. Nubwo waba wumva udashaka kurya agace ka broccoli, niba wumva ushaka kurya agace k'umugati, bivuze ko umubiri wawe utari kubona karubohidrati zihagije. Ibyo si ibisanzwe.

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Ubushakashatsi buvuga iki kuri ibi?

Ubushakashatsi ku bantu bakunda kurya karubohidrati bwagaragaje amakuru ashimishije. Reka tubirebe mu mbonerahamwe.

Ese iki byifuzo byawe byo kurya ni ibisanzwe, cyangwa ni ikintu cyo guhangayikishwa na cyo?

Tekereza ku rukundo rwawe kuri ibi biribwa.

Ese wifuza ibiryo biryoshye gusa iyo ubonye undi muntu arya ikintu kiryoshye? Ibyo ni ibisanzwe. Cyangwa wumva umeze neza iyo ufite ikintu udashaka gukora (nk'ibyo ukeneye mu rugo) kandi ukarya ikintu kugira ngo ukirinde? Ibyo ni ibisanzwe ku rugero runaka. Kandi kwifuza kurya nimugoroba na byo bishobora kuba ibisanzwe.

Ariko, witondere ibi nibibaho!

Tekereza, ushaka kurya brownie yo muri bakeriji. Niba udafite imodoka yo kuhagera, kandi ukagenda n'amaguru ukayirya nijoro cyane, mu mvura... ibyo birarenze urugero.

Niba ufite irari rihoraho ry’ibiryo ridashobora kugenzurwa , kandi risa nkaho ritagabanya agahinda, agahinda, cyangwa kurambirwa ubuzima bwawe, ntabwo ari ibisanzwe.

Mu gihe nk'iki, jya kwa muganga wawe muganire kuri ibi, kuko bishobora kuba ikimenyetso cy'indwara yo mu mutwe isaba kuvurwa, nko kwiheba , aho kuba irari ry'ibiryo gusa.

None se, wahangana ute n'iki kibazo cyo kurarikira ibiryo biryoshye?

Hari uburyo bwo kubaho neza ufite irari ry'ibiryo.

• Kurya ku gihe: Ipfa ryawe rikunze kwiyongera nimugoroba. Rero, fata ifunguro ryiza rikungahaye kuri poroteyine (amagi, inyama, amafi, lentils) mu gitondo no ku manywa. Iyo wumva ushonje gato ahagana saa yine z'ijoro, fata ikintu kirimo karubohidrati nziza (urugero: popcorn, chickpeas zitetse, ibinyampeke bike birimo isukari nkeya).
• Hitamo karubohidrati nziza: Ntabwo buri gihe ushaka shokora, keke zirimo ibinure, cyangwa ibyo kurya byihuse. Hitamo ikintu kidafite ibinure byinshi nka crackers cyangwa pretzels.
• Ntukigire icyaha: Ntukigire icyaha uvuga uti "Yewe, ndimo kurya karubone." Karubone si umwanzi. Nta kibi kirimo kurya umuceri cyangwa makaroni make ku ifunguro rya nimugoroba, byateguwe n'amavuta make. Icy'ingenzi ni ingano n'uburyo byateguwe.
• Hitamo "ibiryo byoroheje": Hitamo ibintu udashobora kumira byose icyarimwe, ariko ushobora kubiryoherwa kenshi. Urugero, igikombe cya shokora ishyushye. Ntushobora kuyinywa mu gihe kimwe. Iyo uyiryoheye, wumva wishimye kandi ufite amahoro.