Momwe Mungachepetse Chakudya Chanu Mukayamba Kusangalala

Zamkati

• Mliri Wokulitsa
• Uwu Ndiwo Ubongo Wanu pa Chakudya
• Mmene Timakokera pa Kudya
• Njala Imatha? Yesani Malangizo awa Pothana ndi Njala
• Onaninso za

Dzina langa ndi Maura, ndipo ndimamwa kwambiri. Zomwe ndimakonda sizowopsa monga heroin kapena cocaine. Ayi, chizolowezi changa ndi ... chiponde. Ndimadzimva kukhala wotakasuka komanso wamtundu uliwonse m'mawa uliwonse mpaka ndikonzekere, makamaka pa chotupitsa tirigu wathunthu ndi kupanikizana kwa mabulosi abulu. Muzochitika zadzidzidzi, komabe, ndimadula kuchokera mumtsuko.

Koma pali zambiri kuposa izi. Mwaona, ndikhoza kukhala ngati wamisala nazo pamene chilakolako changa chatha. Chibwenzi changa chomaliza chinayamba kunditcha kuti PB junkie ataona zina mwamakhalidwe anga achilendo: Ndimasunga zotengera zosachepera zitatu m'kabati yanga - zosunga zosunga zobwezeretsera ndikamaliza imodzi mu furiji.(Psst ... ichi ndi chifukwa chake ndi lingaliro loipa kufanizitsa zizolowezi za abwenzi anu kudya ndi zanu.) Ndinawonekera kumapeto kwa sabata yoyamba ku nyumba yake ndi Trader Joe's Creamy ndi Salted mu thumba langa la usiku. Ndipo ndidayika chidebe m'chipindacho tisananyamuke ulendo wathu woyamba wamsewu. "Nchiyani chimapereka?" Adafunsa. Ndidamuuza kuti ndidzasungunuka ndikadzatha. "Mwazolowera!" Adayankha motero. Ndinaseka; Kodi kumeneko sikunali kupitirira pang'ono? Kutacha m'mawa, ndinadikirira mpaka asambe ndisanakumbenso chidebe china cha PB mchikwama changa ndikuzembera masupuni angapo. (Zokhudzana: Chilichonse Chimene Muyenera Kudziwa Zokhudza Mabotolo a Nut)

Wokondedwa wanga anali pa chinachake. Kafukufuku wochititsa chidwi wapeza kuti momwe anthu ena amachitira ndi chakudya ndi zofanana kwambiri ndi momwe anthu ogwiritsira ntchito mankhwala osokoneza bongo amachitira ndi mankhwala omwe amawagwiritsa ntchito. Kuphatikiza apo, akatswiri angapo amakhulupirira kuti kuchuluka kwa kusala kudya ku United States kungakhale mliri.

"Kudya kwambiri ndi kunenepa kwambiri kumapha anthu osachepera 300,000 aku America chaka chilichonse chifukwa cha matenda monga matenda ashuga, matenda amtima, ndi khansa," atero a Mark Gold, M.D., wolemba Chakudya ndi Chizolowezi: Buku Lophatikiza Lonse. "Ngakhale palibe amene akudziwa ndendende kuti ndi angati mwa anthu omwe ali ndi vuto la kudya, tikuyerekeza kuti ndi theka la onse."

Mliri Wokulitsa

Azimayi atha kukhala pachiwopsezo chachikulu: 85 peresenti ya omwe alowa nawo Odyera Anonymous ndi akazi. "Ambiri mwa mamembala athu azinena kuti amakonda kwambiri chakudya ndipo amangoganiza za zomwe adzapeze mtsogolo," akutero a Naomi Lippel, wamkulu wa bungweli. Amalankhulanso za kudya mpaka kugwa muufunga—mpaka ataledzera kwenikweni.

Kafukufuku wodabwitsa wapeza kuti momwe anthu ena amayankhira pakudya ndi chimodzimodzi ndi momwe anthu omwe amamwa mankhwala osokoneza bongo amachitira ndi mankhwala omwe amamangiriridwa nawo.

Tengani Angela Wichmann waku Miami, yemwe ankakonda kudya mopitirira muyeso mpaka kulephera kuganiza bwino. "Nditha kudya pafupifupi chilichonse mokakamiza," akutero Angela, wazaka 42, wopanga nyumba zogulitsa omwe anali wolemera mapaundi 180. "Ndimagula zakudya zopanda pake ndikudya mgalimoto kapena kumadya kunyumba mobisa. Zomwe ndimakonda zinali zinthu zokhwima monga M & M kapena tchipisi. Ngakhale opanga mabisiketi amatha kupusitsa." Nthawi zonse amamva manyazi ndikudandaula chifukwa chakulakalaka mphamvu yake yopanda mphamvu m'moyo wake.

"Ndinkachita manyazi kuti sindingathe kudziletsa. M'mbali zambiri za moyo wanga ndakhala ndikutha kukwaniritsa chilichonse chomwe ndimafuna - ndili ndi Ph.D., ndipo ndathamanga marathon. vuto la kudya silinali nkhani ina, ”akutero.

Uwu Ndiwo Ubongo Wanu pa Chakudya

Akatswiri akungoyamba kumvetsetsa kuti kwa anthu ngati Angela, kukakamizidwa kudya kwambiri kumayambira m'mutu, osati m'mimba.

"Tazindikira kuti ali ndi zovuta zina m'mabwalo ena aubongo omwe amafanana ndi omwe amagwiritsa ntchito mankhwala osokoneza bongo," akutero a Nora D. Volkow, M.D., director of the National Institute on Drug Abuse. Mwachitsanzo, kafukufuku adawonetsa kuti anthu onenepa mopitirira muyeso atha, monga omwe amamwa mankhwala osokoneza bongo, amakhala ndi zolandilira zochepa muubongo wawo wa dopamine, mankhwala omwe amadzetsa chisangalalo komanso chisangalalo. Zotsatira zake, ozolowera kudya angafunike zina zambiri zosangalatsa-monga mchere-kuti akhale wabwino. Amakhalanso ndi zovuta kukana mayesero. (Zokhudzana: Momwe Mungapitirizire Kulakalaka, Malinga ndi Katswiri Wochepetsa Kuwonda)

Chris E. Stout, mkulu wamkulu anati: “Ambiri amakamba za kulakalaka chakudya; mkulu wa zochitika ndi zotsatira ku Timberline Knolls, malo azachipatala kunja kwa Chicago omwe amathandiza azimayi kuthana ndi vuto la kudya. Ndipo monga chidakwa, munthu yemwe amakonda kudya akhoza kuchita chilichonse kuti akonze. Stout anati: "Nthawi zambiri timamva za odwala akuphika makeke nsapato zawo, magalimoto awo, ngakhale m'zipinda zapansi pawo."

Zimapezeka kuti gawo laubongo posankha zomwe timadya ndi kuchuluka kwa zomwe timadya limadutsa zomwe asayansi ambiri amaganiza. Pakafukufuku wowopsa ku Laborator ya National department of Energy ku Brookhaven Laborator, wofufuza wamkulu a Gene-Jack Wang, MD, ndi gulu lake adapeza kuti munthu wonenepa akakhala wodzaza, magawo osiyanasiyana aubongo wake, kuphatikiza dera lotchedwa hippocampus, amachitapo kanthu njira yomwe ili yodabwitsa mofanana ndi zomwe zimachitika munthu wogwiritsa ntchito mankhwala osokoneza bongo akuwonetsedwa zithunzi za mankhwala osokoneza bongo.

Pakafukufuku wowopsa ku Laborator ya National department of Energy ku Brookhaven Laborator, wofufuza wamkulu a Gene-Jack Wang, MD, ndi gulu lake adapeza kuti munthu wonenepa akakhala wodzaza, magawo osiyanasiyana aubongo wake, kuphatikiza dera lotchedwa hippocampus, amachitapo kanthu njira yomwe ili yodabwitsa mofanana ndi zomwe zimachitika munthu wogwiritsa ntchito mankhwala osokoneza bongo akuwonetsedwa zithunzi za mankhwala osokoneza bongo.

Izi ndizofunikira chifukwa hippocampus sikuti imangoyang'anira mayankho athu komanso kukumbukira kwathu komanso imathandizira pakudya komwe timadya. Malinga ndi a Wang, izi zikutanthauza kuti m'malo mongotiuza kuti tidye pokhapokha ngati tili ndi njala, ubongo wathu umatha kuwerengera kovuta kwambiri: Amaganizira momwe tiliri opanikizika kapena okhumudwa, kukula kwa chotupitsa chomaliza komanso zabwino zake zidatipangitsa kumva, ndi chitonthozo chomwe tapeza m'mbuyomu podya zakudya zina. Chotsatira, mukudziwa, munthu yemwe amadya mopitirira muyeso akuponyera katoni wa ayisikilimu ndi thumba la tchipisi.

Kwa Angela Wichmann, zinali zokhumudwitsa zomwe zidamupangitsa kuti amveke: "Ndidachita izi kuti ndiziziziritse zinthu zikandigwetsa pansi, monga maubwenzi, sukulu, ntchito, komanso momwe sindinkawonekeranso kuti ndikhale wonenepa," akutero. . (Onani nthano #1 yonena za kudya mosonkhezera maganizo.) Zaka ziŵiri zapitazo, Angela analoŵa m’gulu lodzithandiza la odya mopambanitsa ndipo anataya pafupifupi mapaundi 30; tsopano akulemera 146. Amy Jones, wazaka 23, wa ku West Hollywood, California, akunena kuti chikhumbo chake chofuna kudya chinasonkhezeredwa ndi kunyong’onyeka, kupsinjika maganizo, ndi malingaliro opambanitsa. "Sindingathe kulingalira za chakudya chomwe ndimafuna kufikira nditadya," akufotokoza Amy, yemwe amadziona kuti ndi wokonda tchizi, pepperoni, ndi keke yankhuku — zakudya zomwe amayi ake adaletsa pomwe anali wachinyamata wonenepa kwambiri.

Mmene Timakokera pa Kudya

Akatswiri amati moyo wathu wotopa, wodzaza ndi anthu ukhoza kulimbikitsa chizolowezi chazakudya. "Anthu aku America samadya kawirikawiri chifukwa ali ndi njala," akutero a Gold. "Amadya kuti asangalale, chifukwa amafuna kukweza maganizo awo, kapena chifukwa chakuti ali ndi nkhawa." Vuto ndilakuti, chakudya chimakhala chochuluka (ngakhale kuofesi!) Kotero kuti kumwa mopitirira muyeso kumakhala chidutswa cha keke. "A Neanderthals amayenera kusaka chakudya chawo, ndipo potero adadzisunga bwino," akufotokoza a Gold. "Koma lero, 'kusaka' kumatanthauza kuyendetsa galimoto kupita ku golosale ndikuloza chinthu china mu butcher."

Zizindikiro zamaganizidwe omwe amatilimbikitsa kuti tidye ndizokhudzana ndi chibadwa chakale: Ubongo wathu umawuza matupi athu kuti asunge mafuta ochulukirapo, mwina patenga kanthawi tisanadye chakudya chotsatira. Kuyendetsa kumeneku kumatha kukhala kwamphamvu kwambiri kwakuti kwa anthu ena zomwe zimangofunika ndikuwona malo odyera omwe amakonda kuti adye, Gold akutero. "Chikhumbochi chikangoyambika, ndizovuta kuchichotsa. Mauthenga omwe ubongo wathu umalandira omwe akuti," Ndakhala ndikwanira "ndi ofowoka kwambiri kuposa omwe amati," Idyani, idyani, idyani. "

Ndipo tivomerezane, chakudya chakhala choyesa komanso chosavuta kuposa kale, chomwe chimatipangitsa kufuna kwambiri. Golide akuti adaziwona izi zikuwonetsedwa mu labu yake. Khoswe akapatsidwa mbale yodzaza ndi zinthu zokoma komanso zachilendo, monga ng'ombe ya Kobe, amangodya mpaka palibe yotsala - mofanana ndi zomwe akanachita atapatsidwa mankhwala odzaza cocaine. "

Zakudya zokhala ndi ma carbs ndi mafuta ambiri (ganizirani: batala la ku France, makeke, ndi chokoleti) ndizomwe zimakhala zachizolowezi, ngakhale ofufuza sakudziwa chifukwa chake. Chiphunzitso chimodzi ndi chakuti zakudya izi zimalimbikitsa chilakolako chifukwa zimapangitsa kuti shuga m'magazi achulukane mofulumira komanso mochititsa chidwi. Momwemonso kusuta kokeni kumasokoneza kwambiri kuposa kununkhiza chifukwa kumapangitsa kuti mankhwalawa ku ubongo mwachangu ndipo zotsatira zake zimamveka kwambiri, akatswiri ena amalingalira kuti titha kukopeka ndi zakudya zomwe zimayambitsa kusintha mwachangu, kwamphamvu m'matupi athu. (Kenako: Momwe Mungachepetsere Shuga M'masiku 30 — Popanda Kuchita Misala)

Pakadali pano, ngati simukulemera kwambiri, mwina mukuganiza kuti simuyenera kuda nkhawa chilichonse chokhudza chilakolako chosalamulirika. Cholakwika. "Aliyense wa ife akhoza kukhala wokonda kudya," akutero Volkow. "Ngakhale munthu amene amalemedwa atha kukhala ndi vuto, ngakhale sangazindikire chifukwa cha kagayidwe kambiri."

Ndiye kodi ndine chizoloŵezi cha batala la chiponde—kapena ndili pachiwopsezo chodzakhala nawo? "Muyenera kuda nkhawa ngati gawo labwino la tsiku lanu likukhudzana ndi chizolowezi chanu cha zakudya," akutero Stout. "Ngati chakudya chikulamulira maganizo anu, ndiye kuti muli ndi vuto." Phew! Malinga ndi zomwezo, ndili bwino; Ndimaganizira za PB ndikadzuka. Ndiye ndani ali pachiwopsezo? “Aliyense amene amanama ponena za kuchuluka kwa chakudya chimene akudya—ngakhale ulusi waung’ono—ayenera kusamala,” anatero Stout. "Zimakhalanso vuto ngati amabisa chakudya, ngati amadya pafupipafupi kuti asamve bwino, ngati azidzidzimutsa mpaka kufika pomugonetsa tulo tofa nato, kapena ngati akumva kuti ndi wolakwa kapena wamanyazi chifukwa chodya."

Pomaliza, ngati mukuyesera kuthana ndi chizolowezi chodya, musataye mtima. "Mukakhala ndi zizolowezi zabwino, zimamvekanso kuti musamadye kwambiri monga momwe mumafunira," akutero a Lisa Dorfman, R.D., katswiri wazakudya ndipo ndi mwini wa The Running Nutritionist.

Njala Imatha? Yesani Malangizo awa Pothana ndi Njala

Ngati mulibe vuto lakudya mokakamiza, dzioneni kuti ndinu amwayi. Komabe, akatswiri akuti ndikofunikira kuchitapo kanthu kuti mupewe kutukuka. "Ndizovuta kuyamba chizolowezi chodya kuposa kumwa mowa kapena kugwiritsa ntchito mankhwala osokoneza bongo," akutero a Dorfman. "Simungathe kudula chakudya pamoyo wanu; mumafunikira kuti mupulumuke."

Nazi njira zisanu ndi ziwiri zamomwe mungathetsere njala ndikubwezeretsanso chilakolako chanu.

1. Pangani dongosolo ndikumamatira. Kudya zakudya zomwezo sabata ndi sabata kudzakuthandizani kuti musaganize za chakudya ngati mphotho, akutero Dorfman. "Musagwiritse ntchito zopatsa ngati ayisikilimu ngati mphatso kwa inu pambuyo pa tsiku lovuta." Yesani zovuta izi zamasiku 30 kuti mukonzekere bwino chakudya.
2. Osadya mothamanga. Ubongo wathu umamva kuti watengeka ngati sitikhala pansi patebulo lokhala ndi mphanda m'manja, atero Stout. Muyenera kudya kadzutsa ndi chakudya kukhitchini kapena chipinda chodyera nthawi zonse momwe mungathere, akuwonjezera a Dorfman. Kupanda kutero, mutha kudzipangitsa kuti mudye nthawi iliyonse, kulikonse - ngati mukugona pabedi ndikuwonera TV.
3. Pewani kulowerera m'galimoto. "Chiuno chako chimachiyesa ngati chakudya, koma ubongo sungathe," akutero Stout. Osati zokhazo, koma mutha kuphunzitsidwa mwachangu, ngati m'modzi mwa agalu a Pavlov, kudya nthawi iliyonse mukakhala kumbuyo kwa gudumu. “Mofanana ndi mmene anthu amene amasuta amafunira ndudu nthawi zonse akamamwa, n’zosavuta kuzolowera kukhala ndi chakudya nthawi iliyonse mukakhala panjira,” iye akutero.
4. Idyani chotupitsa chopatsa thanzi mphindi 30 musanadye. Zitha kutenga theka la ola kuti zizindikiritso zokwanira ziziyenda kuchokera m'mimba kupita ku ubongo. Mukangoyamba kudya, a Dorfman akuti, mimba yanu ikafika posachedwa ku ubongo wanu kuti mwakhala ndi chakudya chokwanira. Yesani apulo kapena kaloti ochepa ndi supuni zingapo za hummus.
5. Sungani zomwe mumayambitsa kudya. "Ngati simungathe kuwongolera kusilira kwanu mukamayang'ana nthawi yabwino, ndiye kuti musakhale patsogolo pa TV ndi mbale yazakudya zochepa," akutero a Dorfman. (Zogwirizana: Kodi Kudya Asanagone Kungakhale Kosavulaza?)
6. Lembetsani mbale zanu. "Pokhapokha mbale zathu zitadzaza, timakonda kumva kuti tabedwa, ngati kuti sitinadye zokwanira," akutero a Gold. Chilakolako chatha? Gwiritsani ntchito mbale ya mchere kuti mulowetse.
7. Kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi. Zidzakuthandizani kuti mukhale ndi thanzi labwino, ndipo zingalepheretse kudya mokakamiza chifukwa, monga chakudya, kumatulutsa mpumulo wa nkhawa komanso kukhala ndi moyo wabwino, Dorfman akuti. Gold akufotokoza, "Kugwira ntchito musanadye chakudya kumatha kukhala kopindulitsa kwambiri. Thupi lanu likayamba kuchepa, mutha kupeza chizindikiro choti 'ndakhuta' mwachangu, ngakhale sitikudziwa chifukwa chake."

Onaninso za