Zakudya 18 Zowonjezera (ndi 17 Zosavuta Kwambiri)

Zamkati

• Zakudya zomwe zingayambitse kudya ngati kudya
• Zakudya 18 zosokoneza bongo
• Zakudya 17 zosokoneza bongo
• Nchiyani chimapangitsa kuti zakudya zosapatsa thanzi zizisokoneza?
• Mfundo yofunika

Mpaka 20% ya anthu atha kukhala ndi vuto lakumwa kapena kuwonetsa ngati amakonda kudya ().

Chiwerengerochi ndichokwera kwambiri pakati pa anthu onenepa kwambiri.

Kuledzera kumafuna kukhala wokonda kudya monganso munthu amene ali ndi vuto logwiritsa ntchito mankhwala osokoneza bongo amawonetsa kuzolowera chinthu china (,).

Anthu omwe ali ndi vuto losokoneza bongo amafotokoza kuti amalephera kudya zakudya zina.

Komabe, anthu samangokhalira kudya zakudya zilizonse. Zakudya zina zimatha kuyambitsa zizolowezi zosokoneza kuposa zina.

Zakudya zomwe zingayambitse kudya ngati kudya

Ofufuza ku Yunivesite ya Michigan adaphunzira kudya ngati osokoneza bongo mwa anthu 518 ().

Adagwiritsa ntchito Yale Food Addiction Scale (YFAS) ngati cholembera. Ndicho chida chogwiritsidwa ntchito kwambiri poyesa kusala kudya.

Onse omwe atenga nawo mbali adalandira mndandanda wazakudya 35, zonse zosinthidwa komanso zosasinthidwa.

Adavotera momwe atha kukumana ndi mavuto pachakudya chilichonse cha 35, pamlingo wa 1 (osamwa konse) kupita ku 7 (wosuta kwambiri).

Phunziroli, 7-10% mwa omwe atenga nawo mbali adapezeka kuti ali ndi vuto lakudya mopitirira muyeso.

Kuphatikiza apo, 92% mwa omwe adatenga nawo gawo adawonetsa ngati kudya zakudya zina. Mobwerezabwereza anali ndi chidwi chosiya kuwadya koma sanathe kutero ().

Zotsatira zili pansipa mwatsatanetsatane kuti ndi zakudya ziti zomwe zimakonda kwambiri.

Pakafukufuku wa 2015, 92% ya omwe adatenga nawo gawo adawonetsa ngati kudya zakudya zina. 7-10% mwa iwo adakwaniritsa zomwe ofufuzawo amachita pakukonda kudya kwathunthu.

Zakudya 18 zosokoneza bongo

Ndizosadabwitsa kuti zakudya zambiri zomwe zimawerengedwa kuti ndizosokoneza bongo ndizosinthidwa. Zakudya izi nthawi zambiri zimakhala ndi shuga kapena mafuta - kapena zonse ziwiri.

Chiwerengero chotsatira chakudya chilichonse ndi mphambu yapakati yomwe yaperekedwa mu kafukufuku yemwe watchulidwa pamwambapa, pamlingo wa 1 (osangokhala osokoneza) mpaka 7 (osokoneza bongo kwambiri).

1. pitsa (4.01)
2. chokoleti (3.73)
3. tchipisi (3.73)
4. makeke (3.71)
5. ayisikilimu (3.68)
6. batala achi French (3.60)
7. omwenso (3.51)
8. koloko (osati zakudya) (3.29)
9. keke (3.26)
10. tchizi (3.22)
11. nyama yankhumba (3.03)
12. nkhuku yokazinga (2.97)
13. masikono (plain) (2.73)
14. zidutswa (zopangidwa) (2.64)
15. phala la m'mawa (2.59)
16. maswiti a gummy (2.57)
17. nyama yanyama (2.54)
18. muffins (2.50)

Zakudya 18 zosokoneza bongo nthawi zambiri zimakonzedwa ndi zakudya zamafuta ambiri komanso shuga wowonjezera.

Zakudya 17 zosokoneza bongo

Zakudya zosakwanira zambiri zinali zakudya zathunthu, zosasinthidwa.

1. nkhaka (1.53)
2. kaloti (1.60)
3. nyemba (palibe msuzi) (1.63)
4. maapulo (1.66)
5. mpunga wabulauni (1.74)
6. broccoli (1.74)
7. nthochi (1.77)
8. nsomba (1.84)
9. chimanga (palibe batala kapena mchere) (1.87)
10. strawberries (1.88)
11. bala granola (1.93)
12. madzi (1.94)
13. osokoneza (plain) (2.07)
14. nsanamira (2.13)
15. chifuwa cha nkhuku (2.16)
16. mazira (2.18)
17. mtedza (2.47)

Zakudya zosamwa pang'ono zinali pafupifupi zonse, zakudya zosasinthidwa.

Nchiyani chimapangitsa kuti zakudya zosapatsa thanzi zizisokoneza?

Khalidwe lokonda kumwa mowa limangoposa kungokhala opanda chidwi, popeza pali zifukwa zamankhwala zomwe zimapangitsa kuti anthu ena azilephera kuwongolera momwe amamwa.

Khalidwe ili limalumikizidwa mobwerezabwereza ndi zakudya zosinthidwa, makamaka zomwe zili ndi shuga wowonjezera komanso / kapena mafuta (,,,).

Zakudya zopangidwa nthawi zambiri zimapangidwa kuti zizikhala zokoma kwambiri kuti zimveke kwenikweni chabwino.

Amakhalanso ndi ma calories ambiri ndipo amayambitsa kusamvana kwakukulu kwa magazi. Izi ndi zinthu zodziwika zomwe zingayambitse kulakalaka chakudya.

Komabe, chomwe chimathandizira kwambiri pakudya ngati bongo ndimubongo wamunthu.

Ubongo wanu uli ndi malo opatsirana omwe amatulutsa dopamine ndi mankhwala ena abwino mukamadya.

Malo opatsiranawa amafotokoza chifukwa chomwe anthu ambiri amasangalalira kudya. Zimatsimikizira kuti chakudya chokwanira chimadyedwa kuti chikhale ndi mphamvu zonse ndi zopatsa thanzi zomwe thupi limafunikira.

Kudya zakudya zopanda kanthu kumatulutsa mankhwala abwino kwambiri, poyerekeza ndi zakudya zosagulitsidwa. Izi zimapereka mphotho yamphamvu kwambiri muubongo (,,).

Ubongo umafunafuna mphotho zambiri poyambitsa kulakalaka zakudya zopindulitsa kwambiri. Izi zitha kubweretsa chizolowezi choyipa chotchedwa chizolowezi chodya kapena chizolowezi cha chakudya (,).

Zakudya zopangidwa zingayambitse kusamvana kwa shuga m'magazi ndi zikhumbo. Kudya zakudya zopanda pake kumapangitsanso ubongo kumasula mankhwala abwino, omwe angayambitse kulakalaka kwambiri.

Mfundo yofunika

Kuledzera ndi kudya mongokhala ngati munthu wokonda kudya kumatha kubweretsa mavuto akulu, ndipo zakudya zina zimatha kuyambitsa.

Kudya chakudya chomwe chimakhala ndi chakudya chokwanira chimodzi, chingathandize kuchepetsa mwayi wokhala ndi vuto lokonda kudya.

Amatulutsa mankhwala oyenera, osatengera chidwi chofuna kudya mopitirira muyeso.

Dziwani kuti ambiri omwe ali ndi vuto lakudya amafunikira thandizo kuti athetse vutoli. Kugwira ntchito ndi wothandizira kumatha kuthana ndi zovuta zilizonse zomwe zimayambitsa kusala kudya, pomwe katswiri wazakudya amatha kupanga zakudya zomwe zilibe zopatsa zakudya popanda kumana thupi.

Zolemba za Mkonzi: Chidutswa ichi chidasindikizidwa koyamba pa Seputembara 3, 2017. Tsiku lomwe likufalitsidwa posachedwa likuwonetsa zosintha, zomwe zikuphatikiza kuwunika kwachipatala kwa a Timothy J. Legg, PhD, PsyD.