12 Njira Zachilengedwe Zochepetsera Mahomoni Anu

Zamkati

• 1. Idyani Mapuloteni Okwanira pa Chakudya Chilichonse
• 2. Chitani Zolimbitsa Thupi Nthawi Zonse
• 3. Pewani Shuga ndi Carbs woyengedwa
• 4. Phunzirani Kuchepetsa Kupanikizika
• 5. Idyani Mafuta Opatsa Thanzi
• 6. Pewani Kudya mopitirira muyeso komanso mopanda malire
• 7. Imwani Tiyi Wobiriwira
• 8. Idyani Nsomba Zamchere Nthawi Zambiri
• 9. Kugona Mosasinthasintha, Kugona Kwapamwamba
• 10. Musatalikirane ndi Zakumwa Zakumwa
• 11. Idyani Zakudya Zapamwamba Kwambiri
• 12. Idyani Mazira Nthawi Iliyonse
• Mfundo Yofunika Kwambiri

Mahomoni amakhudza kwambiri thanzi lanu lamaganizidwe, thupi komanso malingaliro.

Amithenga amtunduwu amathandiza kwambiri pakulamulira chilakolako chanu, kulemera kwanu ndi momwe mumamverera, mwazinthu zina.

Nthawi zambiri, ma gland anu a endocrine amatulutsa timadzi tomwe timafunikira m'njira zosiyanasiyana mthupi lanu.

Komabe, kusamvana kwa mahomoni kwakhala kofala kwambiri ndi moyo wamasiku ano wofulumira. Kuphatikiza apo, mahomoni ena amachepera ndi ukalamba, ndipo anthu ena amachepetsa kwambiri kuposa ena.

Mwamwayi, chakudya chopatsa thanzi komanso machitidwe ena amoyo wathanzi angakuthandizeni kukhala ndi thanzi labwino komanso kuti muzimva bwino.

Nkhaniyi ikuwonetsani njira 12 zachilengedwe zokulitsira mahomoni anu.

1. Idyani Mapuloteni Okwanira pa Chakudya Chilichonse

Kugwiritsa ntchito mapuloteni okwanira ndikofunikira kwambiri.

Mapuloteni azakudya amapereka ma amino acid ofunikira omwe thupi lanu silingathe kupanga lokha ndipo liyenera kudyedwa tsiku lililonse kuti musunge minofu, mafupa ndi khungu.

Kuphatikiza apo, mapuloteni amachititsa kutulutsa kwa mahomoni omwe amalamulira kudya komanso kudya.

Kafukufuku wasonyeza kuti kudya mapuloteni kumachepetsa milingo ya "tlala yamankhwala" ghrelin ndipo kumapangitsa kupanga mahomoni omwe amakuthandizani kuti mukhale okhutira, kuphatikiza PYY ndi GLP-1 (,,, 4,,,).

Pakafukufuku wina, amuna adapanga 20% more GLP-1 ndi 14% more PYY atadya chakudya chokhala ndi protein yambiri kuposa atadya chakudya chomwe chimakhala ndi protein yambiri.

Kuphatikiza apo, kuchuluka kwa omwe akutenga nawo mbali kunatsika ndi 25% pambuyo pa chakudya chokhala ndi mapuloteni ambiri poyerekeza ndi chakudya chamankhwala wamba ().

Pakafukufuku wina, azimayi omwe amadya zakudya zokhala ndi mapuloteni a 30% adakumana ndi kuwonjezeka kwa GLP-1 ndikumva kukhuta kuposa momwe amadya chakudya chomwe chili ndi 10% protein.

Kuphatikiza apo, adakumana ndi kuwonjezeka kwa kagayidwe kake ndi mafuta oyaka ().

Pofuna kuwonjezera thanzi la mahomoni, akatswiri amalimbikitsa kuti azidya mapuloteni osachepera 20-30 magalamu pa chakudya ().

Izi ndizosavuta kuchita kuphatikiza kuphatikiza zakudya zamapuloteni kwambiri pachakudya chilichonse.

Kudya mapuloteni okwanira kumayambitsa kupanga mahomoni omwe amaletsa chilakolako ndikukuthandizani kuti mukhale okhuta. Cholinga cha osachepera 20-30 magalamu a mapuloteni pa chakudya.

2. Chitani Zolimbitsa Thupi Nthawi Zonse

Kuchita masewera olimbitsa thupi kumatha kukhudza thanzi lamthupi. Phindu lalikulu la masewera olimbitsa thupi ndi kuthekera kwake kuchepetsa kuchuluka kwa insulin ndikuwonjezera chidwi cha insulin.

Insulin ndi hormone yomwe imagwira ntchito zingapo. Imodzi ndikuloleza maselo kuti atenge shuga ndi ma amino acid m'magazi, omwe kenako amagwiritsidwa ntchito ngati mphamvu komanso kukhalabe ndi minofu.

Komabe, insulin pang'ono imapita kutali. Zambiri zitha kukhala zowopsa.

Kuchuluka kwa insulin kumalumikizidwa ndi kutupa, matenda amtima, matenda ashuga komanso khansa. Kuphatikiza apo, amalumikizidwa ndi kukana kwa insulin, vuto lomwe maselo anu samayankha moyenera kuzizindikiro za insulini (9).

Mitundu yambiri yazolimbitsa thupi yapezeka kuti imakulitsa chidwi cha insulin ndikuchepetsa kuchuluka kwa insulin, kuphatikiza masewera olimbitsa thupi, kulimbitsa mphamvu komanso kuchita masewera olimbitsa thupi (,,,,).

Pakufufuza kwamasabata 24 azimayi onenepa kwambiri, kuchita masewera olimbitsa thupi kumawonjezera chidwi cha omwe amatenga nawo gawo insulin komanso kuchuluka kwa adiponectin, mahomoni omwe ali ndi zotsutsana ndi zotupa komanso amathandizira kuwongolera kagayidwe kake ().

Kuchita masewera olimbitsa thupi kumathandizanso kukulitsa mahomoni osunga minofu omwe amachepera ndi ukalamba, monga testosterone, IGF-1, DHEA ndi kukula kwa mahomoni (,,,).

Kwa anthu omwe sangathe kuchita masewera olimbitsa thupi mwamphamvu, ngakhale kuyenda pafupipafupi kumawonjezera kuchuluka kwa ma hormone, zomwe zitha kukulitsa mphamvu komanso moyo wabwino ().

Ngakhale kuphatikiza kwa kukana komanso kuphunzitsa ma aerobic kumawoneka ngati kumapereka zotsatira zabwino, kuchita masewera olimbitsa thupi nthawi zonse kumakhala kopindulitsa.

Kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, kuyenda kapena zochitika zina zolimbitsa thupi kumatha kusintha kuchuluka kwama mahomoni m'njira yomwe imachepetsa chiopsezo cha matenda komanso kuteteza minofu pakakalamba.

3. Pewani Shuga ndi Carbs woyengedwa

Shuga ndi carbs woyengedwa amalumikizidwa ndi mavuto angapo azaumoyo.

Zowonadi, kupewa kapena kuchepetsa zakudya izi zitha kukhala zothandiza pakukweza magwiridwe antchito komanso kupewa kunenepa kwambiri, matenda ashuga ndi matenda ena.

Kafukufuku akuwonetsa kuti fructose imatha kuwonjezera kuchuluka kwa insulin ndikulimbikitsa kukana kwa insulin, makamaka kwa anthu onenepa kwambiri komanso onenepa kwambiri omwe ali ndi matenda a shuga kapena matenda ashuga (,,,).

Chofunika kwambiri, fructose ndi theka la mitundu yambiri ya shuga. Izi zimaphatikizapo mitundu yachilengedwe monga uchi ndi madzi a mapulo, kuphatikiza pa madzi a chimanga a fructose komanso shuga woyengedwa.

Pakafukufuku wina, anthu omwe ali ndi ma prediabetes adakumananso ndi kuchuluka kwa insulin komanso kukana kwa insulin ngati amamwa ma ounamu 1.8 a uchi, shuga kapena madzi a chimanga a high-fructose ().

Kuphatikiza apo, zakudya zomwe zili ndi ma carbs oyeretsedwa monga buledi woyera ndi ma pretzels amalimbikitsa kukana kwa insulin m'gawo lalikulu la achikulire ndi achinyamata (,).

Mosiyana ndi izi, kutsatira chakudya chotsika kwambiri kapena chopatsa mphamvu chotengera zakudya zonse kumatha kuchepetsa kuchuluka kwa insulin mwa anthu onenepa kwambiri komanso onenepa kwambiri omwe ali ndi matenda opatsirana pogonana komanso matenda ena osagwirizana ndi insulin monga polycystic ovary syndrome (PCOS) (,,).

Zakudya zokhala ndi shuga wambiri komanso ma carbs oyeretsedwa asonyezedwa kuyendetsa kukana kwa insulin. Kupewa zakudya izi komanso kuchepetsa kudya kwa carb kumachepetsa kuchepa kwa insulin ndikuwonjezera mphamvu ya insulin.

4. Phunzirani Kuchepetsa Kupanikizika

Kupsinjika kumatha kuwononga mahomoni anu. Mahomoni awiri akulu omwe amakhudzidwa ndi kupsinjika ndi cortisol ndi adrenaline, yomwe imatchedwanso epinephrine.

Cortisol amadziwika kuti "mahomoni opsinjika" chifukwa amathandizira thupi lanu kuthana ndi kupsinjika kwakanthawi.

Adrenaline ndi mahomoni "omenyera nkhondo kapena kuthawa" omwe amapatsa thupi lanu mphamvu zambiri kuti athane ndi zoopsa zomwe zingachitike.

Komabe, mosiyana ndi zaka mazana angapo zapitazo pamene mahomoniwa adayamba chifukwa cha ziwopsezo za adani, lero masiku ano amayamba chifukwa cha moyo wotanganidwa ndi anthu, womwe nthawi zambiri amakhala wopanikiza.

Tsoka ilo, kupsinjika kwakanthawi kumapangitsa kuti milingo ya cortisol ikhale yolimba, zomwe zingayambitse kudya kwambiri kwa kalori komanso kunenepa kwambiri, kuphatikiza kuchuluka kwamafuta am'mimba (,,).

Kuchuluka kwa adrenaline kumatha kuyambitsa kuthamanga kwa magazi, kuthamanga kwa mtima mwachangu komanso nkhawa. Komabe, zizindikirazi nthawi zambiri sizikhala zazifupi chifukwa, mosiyana ndi cortisol, adrenaline sikhala yokwera kwambiri.

Kafukufuku wasonyeza kuti mutha kutsitsa milingo yanu ya cortisol pochita njira zochepetsera kupsinjika monga kusinkhasinkha, yoga, kutikita minofu ndikumvera nyimbo zotsitsimula (,,,,,).

Kuwunikanso kwa 2005 mu kafukufukuyu kunapeza kuti kutikita minofu sikuti kumangochepetsa kuchuluka kwa cortisol ndi 31% yokha, komanso kuchuluka kwa mphamvu yolimbikitsira timadzi ta serotonin ndi 28% ndi dopamine ndi 31%, pafupifupi ().

Yesetsani kupatula osachepera 10-15 mphindi patsiku pazinthu zochepetsa nkhawa, ngakhale simukumva kuti muli ndi nthawi.

Kuchita mayendedwe ochepetsa kupsinjika monga kusinkhasinkha, yoga, kutikita minofu ndikumvetsera nyimbo zotonthoza zitha kukuthandizani kuti mukhale ndi mahomoni opsinjika a cortisol.

5. Idyani Mafuta Opatsa Thanzi

Kuphatikiza mafuta abwinobwino azakudya zanu zitha kuthandiza kuchepetsa kukana kwa insulin komanso kudya.

Medium-chain triglycerides (MCTs) ndi mafuta apadera omwe amatengedwa mwachindunji ndi chiwindi kuti agwiritsidwe ntchito ngati mphamvu.

Awonetsedwa kuti amachepetsa kukana kwa insulin mwa anthu onenepa kwambiri komanso onenepa, komanso anthu omwe ali ndi matenda ashuga (,).

MCTs imapezeka mu mafuta a coconut, mafuta amanjedza ndi mafuta oyera a MCT.

Mafuta amkaka ndi mafuta a monounsaturated m'mafuta a maolivi ndi mtedza zimawonekeranso kuti zimawonjezera mphamvu ya insulin, kutengera maphunziro a achikulire athanzi komanso omwe ali ndi matenda ashuga, ma prediabetes, chiwindi chamafuta ndi triglycerides okwera (,,,,).

Kuphatikiza apo, kafukufuku wasonyeza kuti kudya mafuta athanzi pakudya kumayambitsa kutulutsa mahomoni omwe amakuthandizani kuti mukhale okhutira komanso okhutira, kuphatikiza GLP-1, PYY ndi cholecystokinin (CCK) (,,).

Kumbali inayi, mafuta opatsirana amapezeka kuti amalimbikitsa kukana kwa insulin ndikuwonjezera kusungidwa kwa mafuta am'mimba (,).

Kuti muchepetse thanzi la mahomoni, idyani mafuta abwino nthawi iliyonse.

Kuphatikiza mafuta abwinobwino pazakudya zanu komanso kupewa mafuta opanda thanzi kungathandize kuchepetsa kukana kwa insulin ndikulimbikitsa kutulutsa mahomoni omwe amathandizira kuchepetsa kudya.

6. Pewani Kudya mopitirira muyeso komanso mopanda malire

Kudya mopitirira muyeso kapena pang'ono kumatha kubweretsa kusintha kwama mahomoni komwe kumabweretsa mavuto.

Kudya mopitirira muyeso kumawonetsedwa kuti kumawonjezera kuchuluka kwa insulin ndikuchepetsa chidwi cha insulin, makamaka kwa anthu onenepa kwambiri komanso onenepa kwambiri omwe amalimbana ndi insulin (,,,).

Kafukufuku wina, achikulire onenepa kwambiri osagwiritsa ntchito inshuwaransi omwe amadya chakudya chambiri cha ma calorie 1,300 adakumana ndi kuwonjezeka kwakanthawi kochepa kwa insulin monga anthu owonda komanso omwe ali ndi thanzi labwino "omwe amadya chakudya chofanana ().

Kumbali inayi, kudula kalori yanu mopambanitsa kungakulitse kuchuluka kwa mahomoni opsinjika a cortisol, omwe amadziwika kuti amalimbikitsa kunenepa akakweza.

Kafukufuku wina adawonetsa kuti kuletsa kudya kwamafuta osakwana 1,200 patsiku kumawonjezera kuchuluka kwa cortisol ().

Chosangalatsa ndichakuti, kafukufuku wochokera ku 1996 akuwonetsa kuti kudya zakudya zonenepetsa kwambiri kungayambitse kukana kwa insulin mwa anthu ena, zomwe mungayembekezere kuwona mwa anthu omwe ali ndi matenda ashuga ().

Kudya mkati mwanu momwe mungapangire ma calorie kungakuthandizeni kuti mukhale ndi thanzi labwino komanso kuti mukhale wonenepa.

Kugwiritsa ntchito ma calories ochepa kapena ochepa kwambiri kumatha kubweretsa kusamvana kwama mahomoni. Ganizirani kudya osachepera 1,200 calories patsiku kuti mukhale ndi thanzi labwino.

7. Imwani Tiyi Wobiriwira

Tiyi wobiriwira ndi chimodzi mwa zakumwa zabwino kwambiri mozungulira.

Kuphatikiza pa kagayidwe kowonjezera kagayidwe kake, imakhalanso ndi antioxidant yotchedwa epigallocatechin gallate (EGCG), yomwe idadziwika kuti imapindulitsa.

Kafukufuku akuwonetsa kuti kumwa tiyi wobiriwira kumachulukitsa chidwi cha insulin ndikutsitsa insulin m'magulu onse athanzi komanso omwe ali ndi vuto losagwirizana ndi insulin monga kunenepa kwambiri ndi matenda ashuga (,,,,).

Pofufuza mwatsatanetsatane kafukufuku 17, maphunziro apamwamba kwambiri adalumikiza tiyi wobiriwira kuti achepetse kusala kudya kwa insulin ().

Kafukufuku wowerengeka wowerengeka adapeza kuti tiyi wobiriwira samawoneka kuti amachepetsa kukana kwa insulin kapena kuchuluka kwa insulin poyerekeza ndi placebo. Komabe, zotsatirazi mwina zidachitika chifukwa cha mayankho a munthu aliyense (,).

Popeza tiyi wobiriwira amakhala ndi maubwino ena azaumoyo ndipo kafukufuku wambiri akuwonetsa kuti atha kuyambitsa kusintha kwa kuyankha kwa insulin, mungafune kulingalira zakumwa chimodzi kapena zitatu makapu patsiku.

Tiyi wobiriwira wagwirizanitsidwa ndi kuchuluka kwa chidwi cha insulin komanso kuchepa kwa insulin kwa anthu omwe onenepa kwambiri, onenepa kwambiri kapena ali ndi matenda ashuga.

8. Idyani Nsomba Zamchere Nthawi Zambiri

Nsomba zamafuta ndiye gwero labwino kwambiri la omega-3 fatty acids, omwe ali ndi zida zotsutsa-zotupa.

Kafukufuku akuwonetsa kuti atha kukhalanso ndi thanzi labwino m'thupi, kuphatikiza kuchepa kwa mahomoni opsinjika a cortisol ndi adrenaline.

Kafukufuku wocheperako adawona zotsatira zakudya mafuta a omega-3 pamagwiridwe amunthu poyesa kupsinjika kwamaganizidwe.

Kafukufukuyu adapeza kuti amuna atadya zakudya zokhala ndi mafuta omega-3 kwamasabata atatu, adakumana ndi kuwonjezeka kocheperako kwa cortisol ndi epinephrine panthawi yoyeserera kuposa pomwe adadya nthawi zonse ().

Kuphatikiza apo, kafukufuku wina apeza kuti kuwonjezera kuchuluka kwa omega-3 fatty acids kumachepetsa kuchepa kwa insulin yokhudzana ndi kunenepa kwambiri, matenda a polycystic ovary ndi matenda a shuga (,,,).

Gestational shuga imachitika panthawi yapakati mwa amayi omwe analibe matenda ashuga asanakhale ndi pakati. Monga mtundu wa 2 shuga, amadziwika ndi insulin kukana komanso kuchuluka kwa shuga m'magazi.

Pakafukufuku wina, azimayi omwe ali ndi matenda a shuga adatenga 1,000 mg ya omega-3 fatty acids tsiku lililonse kwa milungu isanu ndi umodzi.

Gulu la omega-3 lidachepetsa kuchepa kwa insulin, insulin kukana komanso zotupa za C-reactive protein (CRP) poyerekeza ndi azimayi omwe adalandira placebo ().

Kuti mukhale ndi thanzi labwino, onjezerani magawo awiri kapena kupitilira sabata yamafuta amafuta ngati nsomba, sardine, hering'i ndi mackerel.

Ma omega-3 fatty acids amtundu wautali amatha kuthandiza kuchepetsa cortisol ndi epinephrine, kuwonjezera chidwi cha insulin ndikuchepetsa kuchuluka kwa insulin mwa anthu onenepa komanso osagwirizana ndi insulin.

9. Kugona Mosasinthasintha, Kugona Kwapamwamba

Ngakhale chakudya chanu chilipo chopatsa thanzi komanso kuchuluka kwa masewera olimbitsa thupi, thanzi lanu lidzawonongeka ngati simugona mokwanira.

Kusagona bwino kumalumikizidwa ndi kusamvana kwama mahomoni ambiri, kuphatikiza insulin, cortisol, leptin, ghrelin ndi kukula kwa mahomoni (,,,,,, 74).

Pakafukufuku wina wa amuna omwe kugona kumangolekezedwa maola asanu usiku umodzi sabata limodzi, kuzindikira kwa insulin kudatsika ndi 20%, pafupifupi ().

Kafukufuku wina adayang'ana zovuta zakuletsa kugona kwa anyamata athanzi.

Atagona masiku awiri, leptin yawo idatsika ndi 18%, ghrelin yawo idakwera ndi 28% ndipo njala yawo idakwera ndi 24%. Kuphatikiza apo, amunawa adalakalaka zakudya zopatsa thanzi kwambiri ().

Komanso, sikuti kuchuluka kwa tulo komwe mumapeza kumene kumafunikira. Kukhala ndi tulo ndikofunikanso.

Ubongo wanu umafuna kugona mosadodometsedwa womwe umaloleza kuti udutse magawo asanu aliwonse ogona. Izi ndizofunikira makamaka pakatulutsa mahomoni okula, omwe amapezeka makamaka usiku atagona tulo tofa nato (, 74).

Kuti mukhale ndi mahomoni oyenerera bwino, yesetsani kugona mokwanira maola asanu ndi awiri usiku uliwonse.

Kugona kosakwanira kapena kosavomerezeka kwawonetsedwa kuti kumachepetsa mahomoni okwanira, kumawonjezera njala ndi mahomoni opsinjika, kumachepetsa kukula kwa mahomoni ndikuwonjezera kukana kwa insulin.

10. Musatalikirane ndi Zakumwa Zakumwa

Shuga wamtundu uliwonse ndi wopanda thanzi. Komabe, shuga wamadzi amawoneka kuti ndiye woyipitsitsa kuposa ena onse.

Kafukufuku akuwonetsa kuti zakumwa zambiri zotsekemera ndi shuga zimatha kuyambitsa kukana kwa insulin, makamaka achikulire onenepa kwambiri ndi onenepa kwambiri (,,,,,,).

Kafukufuku wina, pamene anthu onenepa kwambiri adya 25% ya ma calories mu zakumwa za high-fructose, adakumana ndi kuchuluka kwa insulin m'magazi, kuchepa kwa chidwi cha insulin komanso kuchuluka kwamafuta m'mimba ().

Kuphatikiza apo, kafukufuku wasonyeza kuti kumwa zakumwa zotsekemera kumabweretsa kuchuluka kwa kalori chifukwa sikumayambitsa chizindikiro chofananira chomwe kudya zakudya zolimba kumachita (,).

Kupewa zakumwa zotsekemera ndi shuga ndi chimodzi mwazinthu zabwino kwambiri zomwe mungachite kuti muchepetse kuchuluka kwa mahomoni.

Kumwa kwambiri zakumwa zotsekemera nthawi zonse kumalumikizidwa ndi ma insulin ambiri komanso kukana kwa insulin mwa akulu ndi ana onenepa kwambiri.

11. Idyani Zakudya Zapamwamba Kwambiri

CHIKWANGWANI, makamaka mtundu wosungunuka, ndichofunikira kwambiri pachakudya chabwino.

Kafukufuku apeza kuti imawonjezera chidwi cha insulin ndipo imathandizira kupanga mahomoni omwe amakupangitsani kukhala okhutira komanso okhutira (,,,).

Ngakhale CHIKWANGWANI chosungunuka chimapangitsa kuti munthu akhale ndi chilakolako champhamvu kwambiri pakudya ndi kudya, zosungunulira zosungunuka zimathandizanso.

Kafukufuku wina wokhudzana ndi anthu onenepa kwambiri komanso onenepa kwambiri adapeza kuti kugwiritsa ntchito mtundu wa zinthu zosungunuka zotchedwa oligofructose kumawonjezera kuchuluka kwa PYY, ndipo kugwiritsa ntchito fiber cellulose yosasungunuka kumawonjezera kuchuluka kwa GLP-1.

Mitundu yonse iwiri ya CHIKWANGWANI idapangitsa kuchepa kwa njala ().

Pofuna kuteteza insulini kukana komanso kudya mopitirira muyeso, onetsetsani kuti mumadya zakudya zopatsa mphamvu tsiku ndi tsiku.

Zakudya zamtundu wapamwamba zalumikizidwa ndikusintha kwa chidwi cha insulin komanso mahomoni omwe amalamulira njala, kukhuta komanso kudya.

12. Idyani Mazira Nthawi Iliyonse

Mazira ndi amodzi mwa zakudya zopatsa thanzi kwambiri padziko lapansi.

Awonetsedwa kuti amathandizira ma mahomoni omwe amayang'anira kudya, kuphatikizapo kutsitsa insulin ndi ghrelin, ndikuwonjezera PYY (,,,).

Pakafukufuku wina, amuna anali ndi ma ghrelin ochepa komanso ma insulin atatha kudya mazira kadzutsa kuposa atadya bagel pachakudya cham'mawa ().

Kuphatikiza apo, adadzimva kuti akhuta komanso adadya ma calories ochepa m'maola otsatirawa a 24 atadya mazira ().

Chofunikira, izi zabwino pama mahomoni zimawoneka ngati zimachitika anthu akamadya yolk ndi dzira loyera.

Mwachitsanzo, kafukufuku wina adapeza kuti kudya mazira athunthu ngati gawo la chakudya chochepa kwambiri kumapangitsa kuti insulin izikhala yolimba komanso imathandizira kukhala ndi zizindikilo zingapo zaumoyo kuposa chakudya chotsika kwambiri chomwe chimangokhala azungu azungu ().

Kafukufuku ambiri adayang'ana zovuta zakudya mazira pa kadzutsa chifukwa ndipamene anthu amawadya. Komabe, nyumba zamagetsi izi zimatha kudyedwa nthawi iliyonse yakudya, ndipo mazira owiritsa mwaphika amapanga chotupitsa chachikulu.

Mazira ndiopatsa thanzi kwambiri ndipo amatha kuthandiza kuchepetsa kukana kwa insulini, kupondereza njala yanu ndikupangitsani kuti mukhale okhuta.

Mfundo Yofunika Kwambiri

Mahomoni anu amakhudzidwa m'mbali zonse za thanzi lanu. Mumawasowa moyenera kuti thupi lanu lizigwira bwino ntchito.

Kusamvana kwa mahomoni kumatha kukulitsa chiopsezo cha kunenepa kwambiri, matenda ashuga, matenda amtima komanso mavuto ena azaumoyo.

Ngakhale kuti ukalamba ndi zina sizingatheke, pali zinthu zambiri zomwe mungachite kuti mahomoni azigwira bwino ntchito.

Kudya zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi pafupipafupi ndikuchita zina zathanzi kumathandizira kwambiri pakukula kwa thanzi lanu.