Unodya keke rinotapira mangwanani wobva wada chimwe chinhu chinotapira zvakare mushure memaawa maviri here? Unodya chocolate bar kuti ubvise kuneta nehope zvinouya nemasikati, wobva wanwa chinwiwa chinotapira kuti ubvise kunonoka kunouya nacho here? Kana uchinzwawo kuda kudya chikafu chinotapira chakafanana mushure mekudya chikafu chinotapira chakadaro, hausi wega. Vazhinji vedu tinosangana nechiitiko ichi.
Kana tikadya chikafu chinotapira chine makabhohaidhiretsi ari nyore, kureva kuti, chisina mapuroteni kana mafuta, nzara yedu inonyangarika nekukurumidza uye muviri unowana simba ipapo ipapo. Asi panguva imwe chete, tinokurumidza kunzwa nzara zvakare uye tinova nechido chekudya chimwe chinhu chinotapira zvakare. Saka tingabvisa sei chishuwo ichi cheshuga, kana kuti "Shuga Chishuwo" zvachose? Ngatitaurei nezvazvo nhasi.
Sei tichida zvinotapira zvakadaro?
Pane zvikonzero zvakawanda nei tichida zvinotapira zvakanyanya.
Izvi zvinogona kunge zviri zvinhu zvinouya zvega mumuviri wedu. Sezvinotaurwa navanachiremba, "Zvinotapira ndizvo zvinonaka zvekutanga zvinofarirwa nemunhu kubva pakuzvarwa." Makabhohaidhiretsi anokurudzira kugadzirwa kweserotonin , kemikari iri muuropi hwedu inoita kuti tifare uye tive neutano hwakanaka. Shuga rudzi rwemakabhohaidhiretsi zvakare. Asi makabhohaidhiretsi aya anowanikwawo muzviyo, michero, nemiriwo, zvine fiber yakawanda uye zvinovaka muviri. Ndiwo anobatsira miviri yedu.
Uyewo, patinodya zvinotapira, miviri yedu inoburitsa makemikari anonzi endorphins . Izvi zvinoita kuti tinzwe takadzikama uye takasununguka. Zvakafanana nekunwa doro zvakanyanya.
Pamusoro pezvose izvi, zvekudya zvinotapira zvinonaka chaizvo. Saka patinodya chimwe chinhu chinotapira patinenge tichifara, kana sechipo kwatiri, zvinova tsika uye tinochida zvakanyanya. Tichifunga nezvezvose izvi, zvinoshamisa here kuti tinoda shuga?
Dambudziko harisi rekuti tinodya zvinhu zvinotapira nguva nenguva. Dambudziko nderekuti tinodya zvinhu zvinotapira zvakawandisa.
Zvizhinji zvezvikafu zvatinodya nhasi zvine shuga yakawedzerwa. Kune shuga yakavanzwa muchingwa, yogati, zvinwiwa zvemichero, uye mumasosi. Sekureva kweAmerican Heart Association, zvinokurudzirwa kuti vakadzi vaderedze kudya shuga yakawedzerwa kusvika pazvipunu zvitanhatu pazuva uye varume kusvika pazvipunu zvipfumbamwe. Asi vanhu vazhinji vanodya zvinopfuura izvozvo.
Mazano ekudzora havi yeshuga nekukurumidza
Kana ukangoerekana wava nechishuwo chezvinotapira, heano mamwe maitiro ekuchidzora. Izvi zvinoshanda zvikuru.
| Maitiro | Zvaunofanira kuita zviri nyore... |
|---|---|
| Idya zvishoma uye dzora zvishuwo zvako. | Idya chidimbu chidiki chechikafu chaunofarira, senge bhisikiti diki kana chokoreti. Izvi zvichaita kuti unzwe zviri nani mupfungwa pane kusadya zvachose. Asi edza kugara mukati memuganhu wemacalorie zana nemakumi mashanu. |
| Idya nechinhu chine hutano. | Kana uchida chokoreti, nyika bhanana mumuto wechokoreti woidya. Kana kuti sanganisa maarumondi nemachipisi echokoreti woidya. Nenzira iyi, chido chako chichagutswa uye muviri wako uchawana zvinovaka muviri zvakanaka. |
| Mira ipapo ipapo (Enda kuTurkey Inotonhora) | Nzira iyi inoshanda kune vamwe vanhu, asi maawa ekutanga 48-72 akaoma zvishoma. Mushure memazuva mashoma, chishuwo cheshuga chinogona kudzikira. |
| Kutsenga chingamu. | Kana uchida kurega shuga zvachose, chew chingamu. Ongororo dzakaratidza kuti chewing chingamu inoderedza havi yekudya. |
| Idya muchero. | Kana uchida chimwe chinhu chinotapira, chengeta muchero pedyo. Uchawana kutapira pamwe nefayibha nezvinovaka muviri. Zvinhu zvakaita semazambiringa nemaruva emuchindwe zvakanakawo. |
| Kukanganisa | Kana uchinzwa kuda kudya shuga, simuka uende. Enda panze unofamba-famba, teerera mimhanzi, kana kufonera shamwari. Izvi zvinokutsausa kubva pakuchiva. |
| Sarudza mhando. | Kana uchida kudya chimwe chinhu chinotapira, sarudza chimwe chinhu chakanaka, chemhando yepamusoro. Semuenzaniso, pane chokoreti hombe, sarudza chokoreti yerima yakanaka woinakidzwa nayo. |
| Idya nenguva. | Kana nguva iri pakati pekudya yakawedzera, tinowanzo shuvira chikafu chine shuga yakawanda nemafuta akawanda. Saka kudya chimwe chinhu maawa matatu kusvika mashanu ega ega kunogona kubatsira kuchengetedza huwandu hweshuga muropa hwakagadzikana. Sarudza chikafu chine mapuroteni akawanda nefayibha. |
Kudya nenguva kuchaita kuti udye zvakawanda here?
Kwete. Unogona kupatsanura kudya kwako kukuru kuita zvikamu zvidiki. Semuenzaniso, idya chikamu chekudya kwako kwekuseni (senge chidimbu chechingwa) uye idya yogati yako yasara kuma10 a.m. Kana ukapatsanura kudya kwako kwemasikati nenzira imwecheteyo, unogona kudzivirira hope dzemasikati uye kuneta. Uyewo, funga nezvezvaunonwa. Zvinwiwa zvinotapira, kofi, uye zvinwiwa zvemichero zvinhu zvinowedzera shuga yakawanda mumuviri wako. Pane kudaro, jaira kunwa mvura kana mvura inopenya.
Mhinduro dzenguva refu dzekukunda kushuga
Chinhu chakanakisa chekuita ndechekurega kuda shuga zvisati zvaitika. Heano mamwe mazano ekukubatsira kuita izvozvo.
1. Dzivisa Zvinonaka Zvekugadzira: Izvi hazvideredzi havi yeshuga. Hazvinawo simba guru pakudzora kufuta kwedu.
2. Zvipe chipo: Kana wangokwanisa kudzora havi yako yeshuga, zvipe chipo chidiki. Chingava bhuku, bhaisikopo, kana chimwe chinhu. Asi chipo hachifanirwe kunge chiri chinofadza. Izvi zvichakupa kurudziro yakanaka yekuramba uchiita izvi.
3. Ronga: Ramba uchitarisa chishuwo chako cheshuga kwevhiki rese. Funga nezvezvaunodya uye nguva yaunonyanya kuzvishuvira. Kazhinji, tinodya zvinhu nekukasira, patinenge tiine nzara, nekuti hatina hurongwa. Saka ronga zvekudya zvako pachine nguva.
4. Wana rutsigiro rwepfungwa: Vanhu vazhinji vanotendeukira kumaswiti pavanenge vachinzwa kushushikana, kusuruvara, kana hasha . Asi chikafu hachigadzirise matambudziko edu epfungwa. Funga kana chishuwo chako cheshuga chiri chikonzero chepfungwa. Kana zvichidikanwa, taura neshamwari yaunovimba nayo kana nhengo yemhuri. Kana, zvakakosha kutaura nachiremba wako nezveizvi uye kuwana mazano enyanzvi.
5. Edza nzira dzakasiyana: Hapana nzira imwe chete yekudzora havi yeshuga. Zvinoshanda vhiki imwe chete zvingasashanda vhiki rinotevera. Chinhu chakakosha ndechekufunga nezvenzira dzakasiyana-siyana dzekuyedza. Unofanira kuwana zvinokunakira.
Chekupedzisira, usazviomesera. Iyi itsika. Kuchinja tsika kunotora nguva. Hazvisi nyore. Saka tora nguva, iva nemoyo murefu, uye tevera mazano aya. Unogona kukunda hondo iyi!
Mharidzo Yekuenda Nayo Kumba
- Kuda shuga chinhu chinosangana nevanhu vazhinji uye chine chekuita nemaitiro emakemikari mumuviri (akadai serotonin).
- Pane kusadya zvachose, nakidzwa nechinhu chidiki, chemhando yepamusoro chechinhu chaunoda (semuenzaniso chokoreti yerima).
- Kana uri kudya chimwe chinhu chinotapira, chibatanidze nechimwe chinhu chine hutano senge muchero kana nzungu.
- Kudya chikafu chine mapuroteni nefaibha mumaawa matatu kusvika mashanu ega ega kunogona kubatsira kudzivirira kuda shuga zvisina basa.
- Ziva kana uchinzwa kuda kudya shuga nekuda kwemanzwiro akadai sekushushikana kana kusuruvara. Tsvaga rubatsiro rwechiremba kana zvichidikanwa.
- Zvinonaka zvekugadzira hazvisi mhinduro yenguva refu kune izvi.
- Zvinotora nguva kuti uchinje maitiro ako, saka iva nemoyo murefu.
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