Zifukwa 14 Zomwe Mumakhala Wanjala Nthawi Zonse

Zamkati

• 1. Simukudya mapuloteni okwanira
• 2. Simukugona mokwanira
• 3. Mukudya ma carbu oyeretsedwa ochuluka kwambiri
• 4. Zakudya zanu zilibe mafuta ambiri
• 5. Simukumwa madzi okwanira
• 6. Zakudya zanu zilibe fiber
• 7. Mumadya mukamasokonezedwa
• 8. Mumachita masewera olimbitsa thupi kwambiri
• 9. Mukumwa mowa kwambiri
• 10. Mumamwa ma calories
• 11. Mwapanikizika kwambiri
• 12. Mukumwa mankhwala enaake
• 13. Mumadya mothamanga
• 14. Muli ndi matenda
• Mfundo yofunika

Njala ndi chidziwitso chachilengedwe cha thupi lanu chomwe chimafunikira chakudya chochuluka.

Mukakhala ndi njala, mimba yanu "imatha" ndikumva kuti mulibe kanthu, kapena mutha kupweteka mutu, kumva kupsa mtima, kapena kulephera kuyang'ana.

Anthu ambiri amatha kupita maola angapo pakati pa chakudya asanayambe kumvanso njala, ngakhale sizili choncho kwa aliyense.

Pali zifukwa zingapo zomwe zingatanthauzire izi, kuphatikizapo zakudya zomwe zilibe mapuloteni, mafuta, kapena fiber, komanso kupsinjika kwambiri kapena kuchepa kwa madzi m'thupi.

Nkhaniyi ikufotokoza zifukwa 14 za njala yochulukirapo.

1. Simukudya mapuloteni okwanira

Kudya mapuloteni okwanira ndikofunikira pakuwongolera njala.

Mapuloteni ali ndi zinthu zochepetsa njala zomwe zingakuthandizeni kuti muzidya mafuta ochepa patsiku. Zimagwira ndikuwonjezera kupanga kwa mahomoni omwe amawonetsa kukhuta ndikuchepetsa mahomoni omwe amachititsa njala (,,,).

Chifukwa cha izi, mutha kumva njala pafupipafupi ngati simukudya mapuloteni okwanira.

Pakafukufuku wina, amuna 14 olemera kwambiri omwe adadya 25% ya ma calorie awo kuchokera ku protein kwamasabata a 12 adachepetsedwa ndi 50% pakukhumba kwawo kodyera usiku, poyerekeza ndi gulu lomwe limadya protein yochepa ().

Kuphatikiza apo, iwo omwe ali ndi zakudya zamapuloteni apamwamba amafotokoza zakukhuta tsiku lonse komanso malingaliro ochepa okhudzana ndi chakudya ().

Zakudya zambiri zosiyanasiyana zimakhala ndi mapuloteni ambiri, chifukwa chake sizovuta kuti muzidya zokwanira kudzera pazakudya zanu. Kuphatikiza gwero la mapuloteni pachakudya chilichonse kungathandize kupewa njala yambiri.

Zanyama, monga nyama, nkhuku, nsomba, ndi mazira, zimakhala ndi mapuloteni ambiri.

Chomerachi chimapezekanso muzakudya zina za mkaka, kuphatikiza mkaka ndi yogati, komanso zakudya zochepa zopangidwa ndi mbewu monga nyemba, mtedza, mbewu, ndi mbewu zonse.

Chidule Mapuloteni amatenga gawo lofunikira pakuwongolera njala poyang'anira mahomoni amanjala. Pachifukwa ichi, mutha kumva njala pafupipafupi ngati simudya zokwanira.

2. Simukugona mokwanira

Kugona mokwanira ndikofunikira kwambiri kuti mukhale ndi thanzi labwino.

Kugona kumafunikira kuti magwiridwe antchito oyenera a ubongo wanu ndi chitetezo cha mthupi, ndipo kupeza okwanira kumalumikizidwa ndi chiopsezo chochepa cha matenda angapo, kuphatikiza matenda amtima ndi khansa ().

Kuphatikiza apo, kugona mokwanira ndikofunikira pakulamulira chilakolako, chifukwa kumathandizira kuwongolera ma ghrelin, mahomoni olimbikitsa kudya. Kusagona kumabweretsa magawo ambiri a ghrelin, ndichifukwa chake mumatha kumva njala mukakhala osagona (,).

Pakafukufuku wina, anthu 15 omwe anali atagona usiku umodzi wokha adanena kuti ali ndi njala kwambiri ndipo adasankha kukula kwa magawo 14%, poyerekeza ndi gulu lomwe lidagona kwa maola 8 ().

Kugona mokwanira kumathandizanso kuti mukhale ndi leptin yokwanira, mahomoni omwe amalimbikitsa kudzaza (,).

Pofuna kuchepetsa njala yanu, nthawi zambiri amalimbikitsidwa kuti mugone maola 8 osadodometsedwa usiku uliwonse.

Chidule Kusowa tulo kumadziwika kuti kumayambitsa kusinthasintha kwa ma hormone anu a njala ndipo kumatha kukupangitsani kukhala ndi njala pafupipafupi.

3. Mukudya ma carbu oyeretsedwa ochuluka kwambiri

Ma carbs oyeretsedwa asinthidwa ndikuchotseredwa fiber, mavitamini, ndi mchere.

Chimodzi mwazinthu zotchuka kwambiri za carbs woyengedwa ndi ufa woyera, womwe umapezeka muzakudya zambiri zopangidwa ndi tirigu monga mkate ndi pasitala. Zakudya monga soda, maswiti, ndi zinthu zophika, zomwe zimapangidwa ndi shuga wosakanizidwa, zimawerengedwanso kuti ndi carbs woyengedwa.

Popeza ma carbs oyeretsedwa samakhala ndi fiber, thupi lanu limagaya mofulumira kwambiri. Ichi ndiye chifukwa chachikulu chomwe mungakhale ndi njala pafupipafupi ngati mumadya ma carbs ambiri osungunuka, chifukwa samalimbikitsa kukhutira kwambiri ().

Kuphatikiza apo, kudya ma carbs oyengedwa kumatha kubweretsa ma spikes mwachangu m'magazi anu ashuga. Izi zimabweretsa kuchuluka kwa insulin, mahomoni omwe amayendetsa shuga m'maselo anu (,).

Insulini yochuluka ikatulutsidwa nthawi yomweyo chifukwa cha shuga wambiri m'magazi, imachotsa mwachangu shuga m'magazi mwanu, zomwe zingayambitse kutsika kwa shuga m'magazi, zomwe zimadziwika kuti hypoglycemia (,).

Shuga wambiri wamagazi amawonetsa thupi lanu kuti limafunikira chakudya chochuluka, ndichifukwa china chomwe mungamve kuti muli ndi njala nthawi zambiri ngati ma carbs oyenga nthawi zonse amakhala chakudya chanu ().

Kuti muchepetse kudya kwa carb woyengedwa bwino, ingoikani m'malo mwa zakudya zabwino, zakudya zonse monga masamba, zipatso, nyemba, ndi mbewu zonse. Zakudya izi zimakhalabe ndi ma carbs ambiri, koma zimakhala ndi michere yambiri, zomwe zimathandiza kuti njala ikhale pansi ().

Chidule Carbs woyengedwa alibe fiber ndipo amachititsa kusinthasintha kwa shuga m'magazi, zomwe ndi zifukwa zazikulu zomwe kudya zambiri zingakusiyeni mukumva njala.

4. Zakudya zanu zilibe mafuta ambiri

Mafuta amathandiza kwambiri kuti mukhalebe okhutira.

Izi ndichifukwa choti nthawi yake yodutsa m'mimba imachedwetsa, kutanthauza kuti zimatenga nthawi yayitali kuti mudye ndikukhala m'mimba mwanu kwakanthawi. Kuphatikiza apo, kudya mafuta kumatha kubweretsa kutulutsa mahomoni osiyanasiyana olimbikitsa kukhuta (, 14,).

Pazifukwa izi, mutha kumva njala pafupipafupi ngati zakudya zanu ndizochepa mafuta.

Kafukufuku wina kuphatikiza achikulire a 270 omwe ali ndi kunenepa kwambiri adapeza kuti omwe amatsata zakudya zonenepetsa adakula kwambiri pakulakalaka ma carbs komanso zomwe amakonda zakudya zopatsa shuga, poyerekeza ndi gulu lomwe limadya chakudya chochepa kwambiri ().

Kuphatikiza apo, omwe ali mgulu lamafuta ochepa adanenanso zambiri za njala kuposa omwe amatsata njira yotsika ndi chakudya chochepa ().

Pali zakudya zambiri zathanzi, zamafuta ambiri zomwe mutha kuziphatikiza pazakudya zanu kuti muwonjezere mafuta omwe mumadya. Mitundu ina ya mafuta, monga medium-chain triglycerides (MCTs) ndi omega-3 fatty acids, yawerengedwa kwambiri kuti athe kuchepetsa njala (,,,).

Chakudya cholemera kwambiri cha MCT ndi mafuta a kokonati, pomwe omega-3 fatty acids amapezeka mu nsomba zamafuta monga saumoni, tuna, ndi mackerel. Mutha kupezanso omega-3s kuchokera ku zakudya zopangidwa ndi mbewu, monga walnuts ndi flaxseeds.

Zina mwazakudya zopatsa thanzi, zamafuta ambiri zimaphatikiza ma avocado, maolivi, mazira, ndi yogurt wamafuta ambiri.

Chidule Mutha kumva njala nthawi zambiri ngati simudya mafuta okwanira. Izi ndichifukwa choti mafuta amatenga gawo pakuchepetsa chimbudzi ndikuwonjezera kutulutsa kwa mahomoni olimbikitsa chidzalo.

5. Simukumwa madzi okwanira

Kutulutsa madzi oyenera ndikofunikira kwambiri paumoyo wanu wonse.

Kumwa madzi okwanira kumakhala ndi maubwino angapo azaumoyo, kuphatikiza kulimbikitsa ubongo ndi mtima komanso kukonza magwiridwe antchito. Kuphatikiza apo, madzi amasunga khungu lanu ndi dongosolo lakugaya chakudya kukhala labwino ().

Madzi amakhalanso odzaza ndipo amatha kuchepetsa njala akamamwa musanadye (,).

Pakafukufuku wina, anthu 14 omwe adamwa makapu awiri amadzi asanadye adadya zopatsa mphamvu pafupifupi 600 kuposa omwe sanamwe madzi ().

Chifukwa cha gawo lamadzi kukusungani okhuta, mutha kupeza kuti mumamva njala pafupipafupi ngati simukumwa mokwanira.

Kumva ludzu kumatha kukhala kolakwika chifukwa chakumva njala. Ngati mumakhala ndi njala nthawi zonse, zingathandize kumwa kapu kapena madzi awiri kuti mudziwe ngati muli ndi ludzu chabe ().

Kuti muwonetsetse kuti muli ndi madzi okwanira, ingomwani madzi mukamva ludzu. Kudya zakudya zambiri zamadzi, kuphatikiza zipatso ndi ndiwo zamasamba, kumathandizanso kuti madzi anu azisowa ().

Chidule Nthawi zonse mumakhala ndi njala ngati simukumwa madzi okwanira. Ndi chifukwa chakuti ili ndi katundu wochepetsa njala. Kuphatikiza apo, mwina mumalakwitsa mukamamva ludzu chifukwa chakumva njala.

6. Zakudya zanu zilibe fiber

Ngati zakudya zanu zilibe fiber, mutha kumva njala pafupipafupi.

Kudya zakudya zamtundu wambiri kumathandiza kuti njala isamayang'ane. Zakudya zopatsa mafuta zimachepetsa m'mimba mwanu ndipo zimatenga nthawi yayitali kugaya kuposa zakudya zopanda mafuta (, 26).

Kuphatikiza apo, kudya kwambiri kwa fiber kumathandizira kutulutsa kwa mahomoni ochepetsa kudya komanso kupanga mafuta amfupi-amchere, omwe awonetsedwa kuti ali ndi zotsatira zolimbikitsa ().

Ndikofunika kuzindikira kuti pali mitundu yosiyanasiyana ya ulusi, ndipo ina ndiyabwino kuposa ina pakukhalabe wokhuta komanso kupewa njala. Kafukufuku wambiri apeza kuti ulusi wosungunuka, kapena ulusi womwe umasungunuka m'madzi, umadzaza kuposa ma fiber osasungunuka (,, 29).

Zakudya zambiri zosiyanasiyana, monga oatmeal, nthangala za fulakesi, mbatata, malalanje, ndi zipatso za ku Brussels, ndizopezekanso kwambiri.

Zakudya zamtundu wa fiber sizimangothandiza kuchepetsa njala, komanso zimalumikizidwa ndi maubwino ena angapo azaumoyo, monga kuchepa kwa matenda amtima, matenda ashuga, ndi kunenepa kwambiri ().

Kuti muwonetsetse kuti mukupeza fiber yokwanira, sankhani chakudya chomwe chili ndi zakudya zonse, zopangidwa ndi mbewu, monga zipatso, ndiwo zamasamba, mtedza, mbewu, nyemba, ndi mbewu zonse.

Chidule Ngati zakudya zanu zilibe fiber, mutha kupeza kuti nthawi zonse mumakhala ndi njala. Izi ndichifukwa choti CHIKWANGWANI chimathandizira kuti muchepetse njala yanu ndikukhala okhutira.

7. Mumadya mukamasokonezedwa

Ngati mumakhala otanganidwa, nthawi zambiri mumatha kudya mukamasokonezedwa.

Ngakhale zitha kukupulumutsirani nthawi, kudya kosokonezedwa kumatha kuwononga thanzi lanu. Zimakhudzana ndi kudya kwambiri, kuchuluka kwa ma kalori, komanso kunenepa ().

Chifukwa chachikulu cha izi ndi chakuti kusokonezeka pakudya kumachepetsa kuzindikira kwanu kuchuluka kwa zomwe mukuwononga. Zimakulepheretsani kuzindikira zizindikiritso za thupi lanu moyenera monga momwe simusokonezedwa ().

Kafukufuku wochuluka wasonyeza kuti omwe amadya mosasamala ali ndi njala kuposa omwe amapewa zosokoneza munthawi ya chakudya ().

Pakafukufuku wina, azimayi 88 ​​adalangizidwa kuti adye ngakhale atasokonezedwa kapena kukhala chete. Omwe adasokonezedwa anali osakwanira ndipo anali ndi chidwi chofuna kudya tsiku lonse, poyerekeza ndi omwe sanadodometsedwe omwe amadya ().

Kafukufuku wina adapeza kuti anthu omwe amasokoneza masewera apakompyuta nthawi yamasana anali osakwanira kuposa omwe samasewera. Kuphatikiza apo, omwe adasokonezedwa adadya chakudya china cha 48% pamayeso omwe adachitika tsiku lomwelo ().

Kuti mupewe kusokonezeka pakudya, mutha kuyesa kulingalira, kuchepetsa nthawi yophimba, ndikuchepetsa zida zanu zamagetsi. Izi zikuthandizani kuti mukhale pansi ndikulawa chakudya chanu, kukuthandizani kuzindikira zizindikiritso zathupi lanu.

Chidule Kudya kosokonezeka kungakhale chifukwa chomwe mumakhala ndi njala nthawi zonse, chifukwa kumakupangitsani kukhala kovuta kuti muzindikire kukhuta.

8. Mumachita masewera olimbitsa thupi kwambiri

Anthu omwe amachita masewera olimbitsa thupi nthawi zambiri amawotcha mafuta ambiri.

Izi ndizowona makamaka ngati mumachita nawo masewera olimbitsa thupi kwambiri kapena kuchita masewera olimbitsa thupi kwakanthawi, monga maphunziro a marathon.

Kafukufuku wasonyeza kuti omwe amachita masewera olimbitsa thupi pafupipafupi amakhala ndi kagayidwe kabwino, komwe kumatanthauza kuti amawotcha zopatsa mphamvu zochulukirapo kuposa omwe amachita masewera olimbitsa thupi kapena amakhala pansi (,,).

Pakafukufuku wina, amuna 10 omwe adachita masewera olimbitsa thupi kwa mphindi 45 adakulitsa kuchuluka kwa kagayidwe kachakudya ndi 37% patsikuli, poyerekeza ndi tsiku lina lomwe sanachite masewera olimbitsa thupi ().

Kafukufuku wina adapeza kuti azimayi omwe amachita zolimbitsa thupi kwambiri tsiku lililonse kwa masiku 16 adawotcha mafuta opitilira 33% tsiku lonse kuposa gulu lomwe silinachite masewera olimbitsa thupi ndi 15% kuposa ma calories ochepa kuposa ochita masewera olimbitsa thupi. Zotsatira zake zinali zofanana ndi za amuna ().

Ngakhale maphunziro angapo asonyeza kuti kuchita masewera olimbitsa thupi ndikopindulitsa pakuchepetsa njala, pali umboni wina wosonyeza kuti olimbitsa thupi omwe akhala akuchita kwa nthawi yayitali amakhala ndi chilakolako chachikulu kuposa omwe sachita masewera olimbitsa thupi (,,,).

Mutha kuletsa njala yochulukirapo pakuchita masewera olimbitsa thupi pongodya kwambiri kuti muthandizire kulimbitsa thupi. Ndizothandiza kwambiri kuwonjezera kudya kwanu zakudya zomwe zili ndi fiber, mapuloteni, ndi mafuta athanzi.

Yankho lina ndikuchepetsa nthawi yomwe mumathera pochita masewera olimbitsa thupi kapena kuchepetsa kuchuluka kwa kulimbitsa thupi kwanu.

Ndikofunika kuzindikira kuti izi zimagwira makamaka kwa iwo omwe ndi othamanga othamanga ndipo amagwira ntchito pafupipafupi mwamphamvu kapena kwakanthawi. Ngati mumachita masewera olimbitsa thupi, mwina simukufunika kuwonjezera kalori yanu.

Chidule Anthu omwe amachita masewera olimbitsa thupi mwamphamvu kwambiri kapena kwa nthawi yayitali amakhala ndi chilakolako chambiri komanso zimafulumira. Chifukwa chake, amatha kukhala ndi njala pafupipafupi.

9. Mukumwa mowa kwambiri

Mowa umadziwika bwino chifukwa chakulimbikitsa chidwi ().

Kafukufuku wasonyeza kuti mowa umatha kuletsa mahomoni omwe amachepetsa njala, monga leptin, makamaka mukamamwa musanadye kapena mukamadya. Pachifukwa ichi, mutha kumva kuti muli ndi njala nthawi zambiri mukamamwa mowa kwambiri (,,).

Pakafukufuku wina, amuna 12 omwe adamwa mowa wokwana ma ola 1.5 (mililita 40) asanafike nkhomaliro adatha kumwa ma calories 300 pachakudya kuposa gulu lomwe limangomwa 10 ml (10 ml) ().

Kuphatikiza apo, iwo omwe amamwa mowa wambiri amadya zopatsa mphamvu za 10% tsiku lonse, poyerekeza ndi omwe amamwa pang'ono. Amathanso kudya zakudya zamafuta ambiri komanso zamchere ().

Kafukufuku wina adapeza kuti anthu 26 omwe amamwa mowa umodzi (30 ml) wa mowa ndi chakudya amadya zopatsa mphamvu 30%, poyerekeza ndi gulu lomwe limapewa mowa ().

Mowa sungangokupangitsani kukhala ndi njala komanso uwonongetse gawo laubongo wanu womwe umawongolera kuweruza ndi kudziletsa. Izi zitha kukupangitsani kuti mudye zambiri, ngakhale muli ndi njala ().

Kuti muchepetse mavuto omwe amadza chifukwa cha njala, ndibwino kumamwa pang'ono kapena kupewa kwathunthu ().

Chidule Kumwa mowa kwambiri kumatha kukupangitsani kumva njala pafupipafupi chifukwa chothandizira kuchepetsa kupanga mahomoni omwe amalimbikitsa kukhuta.

10. Mumamwa ma calories

Zakudya zamadzimadzi komanso zolimba zimakhudza njala yanu m'njira zosiyanasiyana.

Ngati mumadya zakudya zamadzimadzi zambiri, monga ma smoothies, chakudya chimagwedezeka, ndi msuzi, mutha kukhala ndi njala nthawi zambiri kuposa momwe mungakhalire mukamadya zakudya zolimba.

Chifukwa chimodzi chachikulu cha izi ndikuti zakumwa zimadutsa m'mimba mwanu mwachangu kuposa zakudya zolimba (49,,).

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti zakudya zamadzimadzi sizimakhudza kwambiri kupondereza kwa mahomoni olimbikitsa njala, poyerekeza ndi zakudya zolimba (49,).

Kudya zakudya zamadzimadzi kumatengera nthawi yocheperako kuposa kudya zakudya zolimba. Izi zitha kukupangitsani kufuna kudya zambiri, kokha chifukwa ubongo wanu sunakhale ndi nthawi yokwanira yosinthira zizindikiritso zodzaza ().

Pakafukufuku wina, anthu omwe amamwa zakumwa zozizilitsa kukhosi adanenanso zakukhuta kochepa komanso kumva njala kuposa omwe amadya chotupitsa. Anagwiritsanso ntchito ma calorie ena 400 tsiku lonse kuposa gulu lolimba lokhalitsa ().

Pofuna kupewa njala pafupipafupi, zitha kuthandizira kuyang'ana pakuphatikizira zakudya zolimba, zathunthu muzakudya zanu.

Chidule Zakudya zamadzimadzi sizikhala ndi zotsatira zofananira pakukhutiritsa kwanu ndikukhala okhutira ngati zakudya zolimba. Pachifukwa ichi, mutha kumva njala pafupipafupi ngati zakumwa ndizofunikira kwambiri pazakudya zanu.

11. Mwapanikizika kwambiri

Kupsinjika kwakukulu kumawonjezera chidwi chofuna kudya.

Izi makamaka chifukwa cha zotsatira zake pakukula kwa cortisol, mahomoni omwe awonetsedwa kuti amalimbikitsa njala ndi kulakalaka chakudya. Pachifukwa ichi, mutha kupeza kuti mumakhala ndi njala nthawi zonse mukakhala ndi nkhawa (,,,).

Pakafukufuku wina, azimayi 59 omwe anali ndi nkhawa adadya ma calories ambiri tsiku lonse ndikudya zakudya zokoma kwambiri kuposa azimayi omwe sanapanikizike ().

Kafukufuku wina anayerekezera kudya kwa atsikana achichepere 350. Omwe anali ndi nkhawa zambiri anali ndi mwayi wodya kwambiri kuposa omwe amakhala ndi nkhawa zochepa. Atsikana opanikizika adanenanso zakumwa zambiri zakumwa zopanda pake monga tchipisi ndi makeke ().

Njira zambiri zitha kukuthandizani kuti muchepetse nkhawa zanu. Zosankha zina zimaphatikizapo kuchita masewera olimbitsa thupi komanso kupuma mwamphamvu (59,).

Chidule Kupsinjika kwakukulu ndi chifukwa chomwe mungakhale ndi njala pafupipafupi, chifukwa chokhoza kuwonjezera milingo ya cortisol mthupi.

12. Mukumwa mankhwala enaake

Mankhwala angapo angakulitse chilakolako chanu ngati zotsatira zina.

Mankhwala omwe amachititsa kuti munthu akhale ndi chilakolako chofuna kudya ndi monga mankhwala opatsirana pogonana, monga clozapine ndi olanzapine, komanso mankhwala opewetsa kupsinjika maganizo, otonthoza, corticosteroids, ndi mankhwala oletsa kulanda (,,,).

Kuphatikiza apo, mankhwala ena a shuga, monga insulin, insulin secretagogues, ndi thiazolidinediones, amadziwika kuti amakulitsa njala yanu komanso njala ().

Palinso umboni wina wosonyeza kuti mapiritsi oletsa kubereka ali ndi zida zolimbikitsa kudya, koma izi sizigwirizana ndi kafukufuku wamphamvu wasayansi.

Ngati mukukayikira kuti mankhwala ndi omwe amayambitsa njala yanu pafupipafupi, zingakuthandizeni kuyankhula ndi omwe amakuthandizani pazithandizo zina. Pakhoza kukhala mankhwala ena omwe sangakupangitseni kukhala ndi njala.

Chidule Mankhwala ena amachititsa kuti munthu akhale ndi chilakolako chofuna kudya. Izi, zimatha kukupangitsani kukhala ndi njala pafupipafupi.

13. Mumadya mothamanga

Mulingo womwe mumadya utha kuthandizira kuti mukhale ndi njala.

Kafukufuku angapo adawonetsa kuti omwe amadya mwachangu amakhala ndi chilakolako chambiri komanso amakonda kudya kwambiri, poyerekeza ndi omwe amadya pang'onopang'ono. Amakhalanso ndi kunenepa kwambiri kapena kunenepa kwambiri (,,,).

Kafukufuku m'modzi mwa azimayi a 30, omwe amadya mwachangu adadya 10% ma calories ambiri pachakudya ndipo adanenanso zakukhuta pang'ono, poyerekeza ndi omwe amadya pang'onopang'ono ().

Kafukufuku wina adayerekezera zovuta zakudya ndi omwe ali ndi matenda ashuga. Omwe adadya pang'onopang'ono adakhuta msanga ndikunena kuti alibe njala mphindi 30 atadya, poyerekeza ndi omwe amadya mwachangu ().

Izi zimachitika chifukwa chakuchepa kwa kutafuna ndikuchepetsa kuzindikira komwe kumachitika mukamadya mwachangu, zonsezi ndizofunikira kuti muchepetse njala (,,).

Kuphatikiza apo, kudya pang'onopang'ono komanso kutafuna bwino kumapatsa thupi lanu ndi ubongo nthawi yochulukirapo kuti mutulutse mahomoni olimbana ndi njala ndikuwonetsa zisonyezo zonse (,).

Njirazi ndi gawo la kudya mosamala.

Ngati muli ndi njala pafupipafupi, zingakuthandizeni kudya pang'onopang'ono. Mungathe kuchita izi mwa kupuma pang'ono musanadye, kuyika foloko yanu pakati pa kulumidwa, ndikuwonjezera momwe mumatafunira chakudya.

Chidule Kudya mofulumira sikulola thupi lanu kukhala ndi nthawi yokwanira kuti izindikire kukhuta, komwe kumatha kulimbikitsa njala yambiri.

14. Muli ndi matenda

Kusowa chakudya nthawi zonse kungakhale chizindikiro cha matenda.

Choyamba, kusowa njala nthawi zambiri ndichizindikiro cha matenda ashuga. Zimachitika chifukwa cha shuga wambiri m'magazi ndipo nthawi zambiri zimatsagana ndi zizindikilo zina, kuphatikiza ludzu, kuwonda, komanso kutopa ().

Hyperthyroidism, matenda omwe amadziwika ndi chithokomiro chopitilira muyeso, amathandizidwanso ndi njala yochulukirapo. Izi ndichifukwa zimayambitsa kuchuluka kwa mahomoni a chithokomiro, omwe amadziwika kuti amalimbikitsa kudya (,).

Hypoglycemia, kapena shuga wotsika m'magazi, amathanso kukulitsa njala yanu. Magazi anu a shuga amatha kugwa ngati simunadyeko kwakanthawi, zomwe zimatha kukulitsidwa ndi chakudya chambiri mu carbs woyengedwa komanso shuga ().

Komabe, hypoglycemia imalumikizananso ndi matenda, monga mtundu wa 2 shuga, hyperthyroidism, ndi impso kulephera, pakati pa ena (,,).

Kuphatikiza apo, njala yochulukirapo nthawi zambiri imakhala chizindikiro cha zinthu zina zochepa, monga kukhumudwa, nkhawa, ndi matenda am'mbuyomu (,).

Ngati mukukayikira kuti mutha kukhala ndi chimodzi mwazimenezi, ndikofunikira kuti mulankhule ndi omwe amakuthandizani kuti mupeze matenda oyenera ndikukambirana zomwe mungachite.

Chidule Njala yochulukirapo ndi chizindikiro cha zovuta zingapo zamankhwala, zomwe ziyenera kutayidwa ngati mumakhala ndi njala nthawi zambiri.

Mfundo yofunika

Njala yochuluka ndi chizindikiro chakuti thupi lanu limafunikira chakudya chochuluka.

Nthawi zambiri zimakhala chifukwa cha mahomoni osowa njala, omwe amatha kuchitika pazifukwa zosiyanasiyana, kuphatikiza zakudya zosakwanira komanso zizolowezi zina zamoyo.

Mutha kumva njala pafupipafupi ngati zakudya zanu zilibe mapuloteni, fiber, kapena mafuta, zonse zomwe zimalimbikitsa kukhuta ndikuchepetsa njala. Njala yayikulu ndichizindikiro cha kugona mokwanira komanso kupsinjika kwakanthawi.

Kuphatikiza apo, mankhwala ena ndi matenda amadziwika kuti amachititsa njala pafupipafupi.

Ngati mumamva njala nthawi zambiri, zingakhale bwino kuwunika momwe mumadyera komanso momwe mumakhalira kuti muwone ngati pali zina zomwe mungasinthe kuti zikuthandizeni kukhala okhutira.

Njala yanu itha kukhalanso chizindikiro kuti simukudya zokwanira, zomwe zingathetsedwe mwa kungowonjezera chakudya.

Ngati mukudya msanga kapena kusokonezedwa nthawi yachakudya, mutha kuyesanso kudya mosamala, zomwe cholinga chake ndi kuchepetsa zosokoneza, kukulitsa chidwi chanu, ndikuchepetsa kutafuna kwanu kukuthandizani kuzindikira mukakhuta.