Kana paine dambudziko kuhofisi, kana kurwa kudiki kumba, unonzwa uchida kubuda uchivhura gaba remakuki, kana kutora keke kubva kuchitoro here? Kana kuti pane dzimwe nguva dzaunonzwa uchida kudya chimwe chinhu chinotapira, bhisikiti, kana cracker zuva rega rega kuma4pm? Kana zvinhu izvi uchizviziva, hausi wega. Patinonzwa kusuruvara, kusuruvara, kana kuneta, vazhinji vedu tine chishuwo chakasimba chekudya chikafu chine makabhohaidhiretsi, kunyanya zvihwitsi, mabhisikiti, uye ice cream.
Sei tichida makabhohaidhiretsi zvakanyanya kudaro?
Masayendisiti anotenda kuti chikonzero chikuru cheizvi ikemikari iri muuropi hwedu. Zvichitaurwa zviri nyore, uropi hwedu hune hormone inochengetedza mafungiro edu padanho rakanaka, ichitiita kuti tifare uye tidzikame. Inonzi serotonin . Inonziwo "hormone yekunzwa zvakanaka."
Sekureva kwevaongorori, kana huwandu hweserotonin yedu hukadzikira, manzwiro edu anodzikirawo. Izvi zvinoreva kuti tinotanga kusuruvara, kushushikana, uye kunetseka kuisa pfungwa dzedu pachinhu chimwe chete. Saka panguva ino, uropi hwedu hunotsvaga nzira yekuwedzera huwandu hweserotonin iyi zvakare. Patinodya chikafu chakapfuma mumakabhohaidhiretsi, muviri wedu unoburitsa serotonin yakawanda.
Kungofanana nekuchaja kwatinoita foni yedu kana bhatiri rakaderera, kana huwandu hweserotonin hwaderera, muviri wedu unoedza 'kuichaja' nemacarbohydrate (carbohydrates).
Sekureva kwenyanzvi, vanhu vazhinji vanoda macarbohydrate aya panguva imwe chete yezuva. Izvi zviri pakati pa3:30 na5:00 PM. Munyika medu, kudya mashort-eats panguva ye "afternoon tea" kungavewo tsika yakagadzirirwa kuzadzisa chishuwo ichi.
Izvi zvinongova zvinhu zvemahormone here? Kana kuti pane zvimwe zvikonzero here?
Kunyange hazvo nyaya ye serotonin iri yechokwadi, dzimwe nyanzvi dzinoti haisiyo yega inokonzera. Panogona kunge paine zvimwe zvinhu zvakawanda zviri kukonzera izvi.
- Zviitiko zvekunze: Fungidzira kuti une dambudziko guru remari. Nekuda kweizvi, unonzwa kusuruvara. Nekuda kwekusuruvara ikoko, unonzwawo kuda kudya zvinotapira. Pano, chishuwo chekudya hachikonzerwi zvakananga nekudzikira kweserotonin, asi nechiitiko chekunze chinonzi dambudziko remari.
- Tsika Yakadzidzwa: Izvi zvinowanzova chimwe chinhu chatinodzidza kubva paudiki. Fungidzira, pawaiva mwana, pawaichema kana kugumbuka, amai vako vaikupa chokoreti kana bhisikiti kuti vakunyaradze. Saka kunyangwe paunokura, paunonzwa kusuruvara, unodzokera kune tsika iyoyo. Kureva kuti, unobatanidza chikafu nemanzwiro.
- Kuderedza kudya:Mazuva ano, vanhu vazhinji vanoedza kuderedza uremu nekuderedza kudya makabhohaidhiretsi (starch) akadai semupunga nechingwa. Pavanoita izvi, miviri yavo haiwani huwandu hwemakabhohaidhiretsi hwavanoda. Ipapo miviri yavo inotanga kuda zvakawanda kubva kwavari. Kunyangwe kana usingade kudya chidimbu chebroccoli, kana uchinzwa kuda kudya chidimbu chechingwa, zvinoreva kuti muviri wako hausi kuwana makabhohaidhiretsi akakwana. Izvozvo hazvishamisi.
Tsvakurudzo inoti chii nezveizvi?
Tsvagiridzo yevanhu vanoda kudya makabhohaidhiretsi yaburitsa ruzivo runonakidza. Ngatizvitarisei patafura.
| Kutsvaga Kutsvaga | Nemashoko akareruka... |
|---|---|
| Kudya macalorie akawanda | Vanhu vanoda kudya makabhohaidhiretsi vanogona kudya macalorie angangoita 800 pazuva kupfuura vamwe. Izvi zvinoita kuti vamwe vanhu vawedzere uremu. Asi vamwe vanodzora uremu hwavo nekuita maekisesaizi, kuderedza kudya kukuru, kana kudya makabhohaidhiretsi asina mafuta akawanda sepopcorn. |
| Kuzvirapa wega | Muongororo yakaitwa pavakadzi vakafuta vaida kudya makabhohaidhiretsi, vakasarudza chinwiwa chine makabhohaidhiretsi akawanda pane chinwiwa chine mapuroteni akawanda pavainzwa kusuruvara. Uye mafungiro avo akavandudzika mushure mekunwa makabhohaidhiretsi iwayo. |
| Rubatsiro rwepakarepo | Unotanga kunzwa zviri nani mushure memaminitsi makumi maviri mushure mekudya chimwe chinhu chine makabhohaidhiretsi. Izvi zvinokonzerwa nekuti huwandu hweserotonin hunowedzera. Mimwe mishonga yekudzora kuora mwoyo inoshandawo nekudzora huwandu hweserotonin. |
Chido chako chekudya ichi chakajairika here, kana kuti chimwe chinhu chekufunga nezvacho?
Funga nezvekuda kwako chikafu ichi.
Unongoda kudya zvine kabhohaidhiretsi chete kana ukaona mumwe munhu achidya chimwe chinhu chinonaka here? Izvozvo zvakajairika. Kana kuti unonzwa zviri nani here kana uine chimwe chinhu chausingade kuita (sekutarisira mari yepamba) wodya chimwe chinhu kuti uzvipukunyuke? Izvozvo zvakajairikawo kusvika pamwero wakati. Uye kushuva kudya manheru kunogonawo kuva kwakajairika.
Asi, chenjera kana izvi zvikaitika!
Fungidzira, uchida kudya brownie kubva kubhekari. Kana usina mota yekusvika ikoko, wofamba netsoka kunoidya husiku, kuchinaya... izvozvo zvakawandisa.
Kana uine chishuwo ichi chisingaperi chekudya , uye chichiita sechisingaderedzi kusuruvara kwako, kushungurudzika, kana kufinhwa nehupenyu, hazvina kujairika.
Kana zvakadaro, edza kuona chiremba wako wotaura nezvazvo, sezvo ichi chingave chiratidzo chechirwere chepfungwa chinoda kurapwa, senge kuora mwoyo , pane kungoda chikafu chete.
Zvakanaka, saka ungaita sei nehavi iyi yemacarbohydrate?
Kune nzira dzekurarama zvakanaka nekudya uku.
- Idya nenguva: Chido chako chekudya chinowanzo wedzera manheru. Saka, idya chikafu chine hutano chakapfuma mumapuroteni (mazai, nyama, hove, nyemba) panguva yekudya kwemangwanani nekwemasikati. Kana uchinzwa nzara zvishoma nenguva dza4pm, idya chimwe chinhu chine makabhohaidhiretsi ane hutano (semuenzaniso popcorn, nyemba dzakabikwa, zviyo zvisina shuga yakawanda).
- Sarudza macarbohydrate akangwara: Hauwanzoda chokoreti, makeke ane mafuta, kana kudya nekukurumidza. Sarudza chimwe chinhu chisina mafuta akawanda senge macrackers kana mapretzels.
- Usazvipa mhosva: Usazvipa mhosva uchiti, "Ndiri kudya makabhohaidhiretsi." Makabhohaidhiretsi haasi muvengi. Hapana chakaipa nekudya mupunga mudiki kana pasta yekudya kwemanheru, yakagadzirwa nemafuta mashoma. Chinokosha huwandu uye magadzirirwo ayo.
- Sarudza "chikafu chinononoka": Sarudza zvinhu zvausingakwanise kumedza panguva imwe chete, asi zvinogona kudyiwa kakawanda. Semuenzaniso, kapu yechokoreti inopisa. Haugone kuinwa kamwe chete. Paunoinwa, unonzwa kufara uye rugare.
Mharidzo Yekuenda Nayo Kumba
- Zvakajairika kuda makabhohaidhiretsi kana uchisuruvara kana kuneta. Izvi zvinogona kunge zvine chekuita nekemikari iri muuropi inonzi serotonin.
- Pamwe iyi itsika yakagadzirwa kubva paudiki kana kuti imhaka yezvirambidzo zvakasimba pakudya.
- Kana usingakwanise kudzora zvishuwo zvako, unoita zvinhu zvisingawanzoitiki kuti uzviwane, uye kusuruvara kwako kunoramba kuripo, ndizvoZvingave chiratidzo chekuora mwoyo. Muzviitiko zvakadaro, zvakakosha kutsvaga rubatsiro rwechiremba nekukasika .
- Zvishuwo izvi zvinogona kudzorwa nekusarudza zvekudya zvine hungwaru (carbohydrates shoma), kudya zvekudya zvine hutano nguva nenguva, uye pasina kunzwa uine mhosva.
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