Momwe Mungasinthire Kusintha kwa Zakudya Zake Kamodzi

Zamkati

• Lekani Kuthamanga Pachabe
• Musaope Mafuta
• ... kapena Carbs, Kapena
• Osadzidalira
• Quality Over Quantity
• Bye, Zakudya Zosintha
• Onaninso za

Posachedwapa ndakhala ndi imodzi mwa mphindi zotsika kwambiri, zovutitsa-ndi-thupi langa. O zowona, ndinali ndi ochepa a iwo kupyola zaka, koma nthawi ino inali yosiyana. Ndinali wolemera mapaundi 30 ndipo ndimakhalidwe oyipitsitsa m'moyo wanga. Chifukwa chake ndidadzipereka kuti ndikonzekeretse zakudya komanso momwe ndimakhalira ndi moyo, ndikuyamba ndikulumpha kwamlungu umodzi kokhudza kupuma kwamtima, mapuloteni ambiri, komanso kusowa kwa wowuma. Siinali mlungu woipa kwambiri m’moyo wanga, koma ndinamvadi choncho—kwa ine ndi banja langa. Ndikawona mwamuna wanga akusangalala ndi kagawo ka pizza, kapena mwana wanga wamwamuna wazaka 5 mosalakwa andipatsa chimbalangondo, ndidawawombera. Ndinawalumbirira (Chabwino, kwa mwamuna wanga basi). Ndinalira mwa ma crudités anga. Zakudya zosintha ndimomwe zilili, * zenizeni.

Si ine ndekha amene ndimapeza "hangry" (wanjala yoti wakwiya). Mu kafukufuku wofalitsidwa mu Journal of Consumer Research, anthu omwe amadya apulo m'malo mwa chokoleti pazifukwa zodyera amatha kusankha makanema achiwawa m'malo owopsa ndipo amakhumudwitsidwa ndi uthenga wa wotsatsa kuwalimbikitsa kuchita masewera olimbitsa thupi. Ndikutha kufotokoza: Ndidapukusa maso anga - ndipo mwina ndidayankhula momveka bwino "Tengani izi ndikuthamanga!" - kwa wophunzitsa pantchito yanga ya YouTube momwe amandilimbikitsira kuti ndiyambe kuthamanga.

Koma dikirani. Nchifukwa chiyani ndikulimbana ndi kusintha kwa zakudya? Ndikutanthauza, kodi kudya kopatsa thanzi komanso kuchita masewera olimbitsa thupi sikuyenera kukusangalatsani?

"Ziyenera," akutero Elizabeth Somer, RD, wolemba Epa Njira Yanu Yopita ku Chimwemwe. "Koma osati pamene muchita monyanyira kapena kudula zakudya zolakwika." Oops. Ndiye chinsinsi chotani kuti mupewe kusinthasintha kwa zakudya? Ndinalowa mu kafukufukuyu ndi akatswiri okazinga kuti adziwe. Phunzirani ku zolakwa zanga ndikukonzekera kugonjetsa zolinga zanu popanda "hanger" (omwe ndi mawu ovomerezeka tsopano, ICYMI).

Lekani Kuthamanga Pachabe

Idyani pang'ono, masewera olimbitsa thupi kwambiri. Ndiye chinsinsi chothira mapaundi, sichoncho? Chabwino, ndimaganiza choncho, ndichifukwa chake ndimadya ma calories 1,300 mpaka 1,500 patsiku ndikuwotcha pafupifupi masiku 500 — njira yosinthira kusinthasintha kwamaganizidwe. Mimba yanga idang'ung'uza kwambiri, ndidadzipeza ndekha ndili pamakompyuta omwe amangoyenda ngati kupha ma calories. (Zokhudzana: Zinthu 13 Zomwe Mumamvetsetsa Ngati Ndinu Munthu Wanjala Yosatha)

Nzosadabwitsa kuti ndinali wokwiya: "Kusintha kwa kapangidwe ka ubongo komwe kumatha kukhudza kusinthasintha kwanu kumachitika mukamaletsa zopatsa mphamvu," akutero a Gary L. Wenk, Ph.D., pulofesa m'madipatimenti a psychology ndi neuroscience ku The Ohio State University ku Columbus ndi wolemba wa Ubongo Wanu pa Chakudya. Mukakhala ndi njala, kuchuluka kwa ubongo wa mankhwala otchedwa serotonin — njira yothetsera ubongo yomwe imathandiza kuti munthu azisangalala komanso azikonda kudya komanso kugona mokwanira — imasinthasintha ndipo zimalepheretsa kupsa mtima.

Kupatula apo, kukhala ndi njala kumayendera limodzi ndi frazzled. Mu kafukufuku wa 2011, amayi omwe amatsatira zakudya zokwana 1,200-calorie-tsiku adatulutsa cortisol ya hormone yopsinjika maganizo ndipo adanena kuti ali ndi nkhawa zambiri.

Mwamwayi, pali njira zothetsera kutsika kotsika. "Dulani pang'onopang'ono, kuti thupi lizolowere," akutero a Wenk, yemwe akuti azichepetsa pang'ono pang'ono ma calories 50 patsiku kuti ayambe ndiyeno pang'onopang'ono. "Izi zimatenga nthawi komanso kuleza mtima koma zidzakuthandizani kupewa kukwiya komanso kusinthasintha kwa malingaliro." (Pakadali pano, katswiri wina wazakudya akuganiza kuti muyenera kusiya kuwerengera zopatsa mphamvu, stat.)

Amayi ambiri amafunika kudya ma calories osachepera 1,500 patsiku, makamaka mukamachita masewera olimbitsa thupi, kuti shuga wamagazi akhalebe wolimba komanso mphamvu komanso kupewa kusinthasintha kwa zakudya. "Ngati mukutaya mapaundi opitilira imodzi kapena awiri pa sabata, mukutsika kwambiri," akutero Somer. (Zambiri apa: Chifukwa Chiyani Kudya Zambiri Kungakhale Chinsinsi Chotsitsa Kunenepa)

Musaope Mafuta

Ndinkadziwa kuti ndiyenera kudya nsomba monga nsomba, mackerel, ndi sardine, zomwe zimakhala ndi mafuta athanzi omwe amathandizira kuti muchepetse thupi. Ndikadakhala kuti ndidadya, zikadandilimbikitsanso. Zachisoni, sindine wokonda nsomba zam'nyanja, makamaka mitundu yovomerezeka, kotero ndidasankha ma amondi odzaza manja ochepa m'malo mwake. Ndimaganiza kuti kusinthana kwabwino, koma osati kwambiri.

Ndipotu, kuchepa kwa omega-3 fatty acids-alpha-linolenic acid (ALA), yomwe imapezeka mu zomera monga flaxseeds, soya, ndi walnuts, koma osati amondi; docosahexaenoic acid (DHA), ndi eicosapentaenoic acid (EPA), zonse zomwe zimapezeka mu nsomba ndi algae-zimagwirizana ndi kuvutika maganizo, mkwiyo, ndi chidani, malinga ndi kafukufuku. Kupeza omega-3s okwanira kumatha kupititsa patsogolo mphamvu zaubongo ndi malingaliro.

"Pafupifupi 60 peresenti ya ubongo imapangidwa ndi mafuta, ndipo mafuta a omega-3 ndi ofunika kwambiri kuti minyewa igwire bwino ntchito," akutero Drew Ramsey, MD, pulofesa wothandizira wachipatala cha psychiatry ku Columbia University komanso wolemba nawo. The Happiness Diet. "Mafuta awa amachepetsa kutupa ndikuwonjezera ubongo wochokera ku ubongo, kapena BDNF, mtundu wamolekyulu womwe umalimbikitsa kubadwa kwa maselo atsopano aubongo komanso kulumikizana kwabwino pakati pama cell amubongo." (Onaninso: Zakudya Zabwino Kwambiri Zolimbikitsira Maganizo Anu)

Sikuti maamondi okha alibe mafuta oyenera kudyetsa mutu wanga, koma ngakhale mtedza wathanzi ndi mbewu zomwe zili ndi omega-3s ndizotsika poyerekeza ndi nsomba. "Zinyama ndizabwino kuposa zomera," akufotokoza Dr. Ramsey, yemwe amalimbikitsa kuti pakhale nsomba zazing'ono zamafuta 6 sabata iliyonse. Chifukwa ndimadana ndi nsomba zomwe tatchulazi, akuwonetsa kuti azisinthasintha magwero ena abwino a omega-3s, monga shrimp, cod, mussels, kapenanso, nyama zodyetsedwa ndi udzu, kapena mazira oweta msipu. (Mwinanso mungafune kulingalira za omega-3s zamasamba awa.)

Inemwini, komabe, ndimakonda kungowonjezera chowonjezera, ndipo kafukufuku akuwonetsa kuti kupeza pafupifupi mamiligalamu 1,000 a DHA ndi EPA tsiku lililonse kungathandize kusintha malingaliro. Dr. Ramsey akunena kuti zimatenga masabata angapo kuti awone zovuta zilizonse; Kafukufuku wina akuwonetsa kuti zitha kutenga miyezi itatu.

... kapena Carbs, Kapena

Nditangomaliza kudula shuga ndi sitashi, thupi langa lidayamba kukuwa, "Mnzanga! Kodi carb yanga ili kuti?" Kuyankha kumeneku mwachiwonekere sikwachilendo. Mu kafukufuku wofalitsidwa mu Zosungidwa Zamankhwala Amkati, anthu omwe amatsata zakudya zotsika kwambiri amakhala ndi "kukwiya, kusokonezeka, kusokonezeka, komanso kukhumudwa" kuposa omwe amatsata zakudya zamafuta ochepa. Chifukwa chimodzi chotheka? Kuchepetsa ma carbs kumatha kulepheretsa ubongo kuti ukhale ndi mphamvu yolimbikitsa serotonin, malinga ndi ochita kafukufukuwo. (Zogwirizana: Vuto Lalikulu Kwambiri Ndi Zakudya Zochepa Zam'madzi)

Shuga imapangitsanso malo mu ubongo omwe amagwirizanitsidwa ndi chisangalalo ndi kuledzera, akutero Dr. Ramsey. "Ma carbohydrate onse amapangidwa ndi shuga, ndipo kafukufuku woyamba akuwonetsa kuti kusiya shuga kumakhala ndi zizindikiro zofanana ndi za munthu yemwe wasiya kumwa heroin." Kwa ine, ma carbs amangokhala 30 peresenti ya zopatsa mphamvu zanga za tsiku ndi tsiku. Poganizira kuti ma carbs ayenera kupanga 45 mpaka 65 peresenti malinga ndi Institue of Medicine (IOIM), komabe, sizodabwitsa kuti ndinali kusewera kuti ndikonzekere. (Onani: Mlandu Wosunga Ma Carbs Athanzi Pazakudya Mwanu)

Osadzidalira

Zimandizunza kuwona ena akuchita zinthu zomwe ndimaona kuti ndizoletsedwa. Mwamuna wanga atasanthula Cabernet, ndidamva magazi anga akuwotcha komanso madzi a tiyi wazitsamba yemwe ndikadakhala m'malo mwake. Sikuti kusiya chakudya kapena chakumwa chokha koma kukaniza komwe kumakwiyitsa, malinga ndi kafukufuku yemwe adachitika mu Zolemba pa Umunthu ndi Psychology Yachikhalidwe. M'malo mwake, ofufuzawo adapeza kuti kuyesayesa kodziletsa kamodzi kokha kumapangitsa kutsika kwa magazi m'magazi. Shuga wamagazi akamira, zimatha kubweretsa hypoglycemia, zomwe zimatha kubweretsa zizindikilo zomwe zimaphatikizapo kumverera kopanda pake komanso kuchita ndewu. Kafukufuku wina adapeza kuti kunyinyala kumabweretsa mavuto m'mbuyo, zomwe zimakupangitsani kuti muzidya mowa pazinthu zomwe mukuyesera kukana. (Ndicho chifukwa chake akatswiri ambiri amalangiza kuti musiye kuganiza za zakudya monga "zabwino" ndi "zoipa.")

Njira yosavuta yopewera zimenezi, ndiyo kupewa mayesero poyamba. "Konzani malo omwe mumakhala kuti kumamatira ku dongosolo lanu la kadyedwe kumafuna kufunitsitsa pang'ono momwe mungathere," akulangiza motero Sandra Aamodt, Ph.D., katswiri wa sayansi ya ubongo komanso wolemba nawo. Takulandirani ku Ubongo Wanu.

Ngati ayisikilimu ndikufooka kwanu, ganizirani ma penti angati omwe mumakhala mnyumba. (Ndipo mwina sinthani zomwe mwasankha kusukulu ndi imodzi mwa ayisikilimu athanzi awa.) Kwa ena, kusuta fodya kumatha kubweretsa mavuto, pomwe ena amapindula podziwa pinti (vs. pint).s, mochuluka) ili mufiriji momwe mungafunire supuni. Ndipo ngati makina ogulitsira ku ofesi amatchula dzina lanu tsiku lililonse nthawi ya 3 koloko masana, sungani tebulo lanu la desiki ndi munchies abwino kwa inu monga mtedza ndi ma pretzels a tirigu. (Ingokumbukirani kuti kukula kwamagawo athanzi ndikofunikira.)

Somer akuwonetsanso kupeza zolowa m'malo zabwino. Mwachiwonekere, tiyi sanandichepetsere ine, koma nkhani yabwino ndiyakuti muzakudya zolimbitsa thupi ngati chokoleti zitha kukhala zoyenera. M'malo mwake, kugwiritsa ntchito magalamu 20 a chokoleti chamdima kawiri patsiku kumatha kuchepetsa zizindikilo za kupsinjika, kuphatikizapo kuchuluka kwa cortisol, malinga ndi kafukufuku wofalitsidwa mu Zolemba pa Kafukufuku Wama Proteome. "Chokoleti chakuda ndichabwino kwambiri kuubongo," akutero Dr. Ramsey. "Lili ndi zinthu zambiri zomwe zimalimbikitsa kutengeka mtima ndi chidwi."

Za ine ndi kadyedwe kanga kamasinthidwe? Ndabweranso m'malo opanda ma calorie, monga kukwera pabedi ndi buku labwino kapena magazini yonyansa ndikuchotsa vinyo ndikusisita mamuna wanga ndi mwamuna wanga. (Mukufuna inspo nokha? Onani njira izi kuti muwonjezere mphamvu.)

Quality Over Quantity

Kuchita masewera olimbitsa thupi n'kofunika kwambiri kuti muchepetse thupi komanso kuti mukhale osangalala - palibe zodabwitsa pamenepo. Kuchita masewera olimbitsa thupi kumapangitsa kusintha kwa mankhwala muubongo omwe amakweza malingaliro anu. Ndipo zotsatira zake zikuchitika posachedwa, atero a Michael W. Otto, Ph.D., pulofesa wama psychology ku Boston University komanso wolemba nawo Chitani masewera olimbitsa thupi komanso kuda nkhawa. Kutenga-me-up kumatha kuchitika mkati mwa mphindi zisanu zokha mutamaliza kulimbitsa thupi kwapakati.

Nanga bwanji sindinasangalale nditatha masiku asanu ndi limodzi otsatizana tikuchita thukuta movutikira? Chifukwa zikafika pokhudzana ndi momwe masewera olimbitsa thupi amakhudzira chisangalalo, zambiri sizikhala zabwinoko. "Kuchita masewera olimbitsa thupi komwe kumakhala kovuta kwambiri kapena komwe kumatenga nthawi yayitali kuposa mphindi 60 kumatha kuchepa kwambiri shuga wamagazi, yemwe angakhudze mtima komanso kutha kuganiza bwino kwamasiku angapo," akutero a Michele S. Olson, Ph.D., pulofesa wazolimbitsa thupi ku Huntingdon College ku Montgomery, Alabama. (Zogwirizana: Chifukwa Chiyani Kukweza Kunenepa Sikundipatsa Ine Post-Workout Endorphin Rush Ndimakhumba?)

Pofuna kuonetsetsa kuti zochita zanga zimandifikitsa pamalo osangalala, Otto akulangiza kuti ndisamachite zinthu mwanzeru—kusamala mmene thupi langa likumvera komanso osamukakamiza kwambiri. "Ziwerengero zakusintha pakulimbitsa thupi zimatha kutsika pomwe anthu amafika poti zimakhala zovuta kupuma bwino," akufotokoza, ndikuwonetsa kuti ndigwiritse ntchito mayeso olankhula. "Ngati mumatha kulankhula koma osaimba panthawi yochita masewera olimbitsa thupi, mukuchita masewera olimbitsa thupi kwambiri. Ngati simungathe kunena mawu ochepa chabe osapuma pang'ono, mukuchita masewera olimbitsa thupi mwamphamvu ndipo muyenera kukwera. ibwerera kuti ichulukitse mtima wanu. "

Ndipo Olson amapatsa A-OK maphunziro apakatikati ngati njira yolimbikitsira phindu lochita masewera olimbitsa thupi osasokoneza malingaliro. Akuwonetsa kusinthana kwa masekondi 30 okwera kwambiri ndi masekondi 90 otsika kwambiri. "Pakufufuza kwanga, maphunziro apanthawi yayitali adasintha kwambiri," akutero Olson. (Sindikudziwa kuti ndiyambira pati? Tsatirani vuto ili la cardio HIIT ndikumverera. Kuti. Kuwotcha.)

Bye, Zakudya Zosintha

Njira zatsopanozi zasintha kwambiri momwe ndimaganizira. Mwamuna wanga akunenanso za kusangalala komanso kupirira - ngakhale wokangalika modzidzimutsa — ndakhala ndikukumana ndi zinthu zomwe zidandipanikiza (monga kulimbitsa thupi), ndipo mwana wanga wamwamuna akulandiranso zatsopanozi. Monga kuti kuthana ndi kusinthasintha kwa zakudya sikunali kokwanira, mnyamatayo amathandizira zoyesayesa zanga pondipatsa njira zina zathanzi m'malo mwa zimbalangondo: "Amayi, khalani ndi chokoleti chamdima," akutero, akugwira mabwalo angapo. "Ndibwino kwa inu!" Zowonadi, monga ndikutsimikiza tsopano akuzindikira, kugawana nawo chakudya ngati chimenecho sikuli kwabwino kwa ine, ndikwabwino kwa banja lonse. (Chotsatira Chotsatira: Thukuta Lanu Likhoza Kufalitsa Chimwemwe—Chachikulu!)

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