Chilichonse Chimene Mukufuna Kudziwa Zokhudza Kusala Kumauma

Zamkati

• Zopindulitsa
• Kuchepetsa thupi
• Kulimbitsa chitetezo chamthupi
• Kusintha kwama cell
• Kuchepetsa kutupa
• Khungu limapindulitsa
• Mapindu auzimu
• Zotsatira zachangu kwambiri
• Zotsatira zoyipa
• Zovuta
• Kusala kudya
• Njira zina zochepetsera thupi
• Mfundo yofunika

Kusala kudya ndi pamene mumapewa kudya. Zakhala zikuchitidwa ndi magulu achipembedzo padziko lonse lapansi kwazaka zambiri. Masiku ano, kusala kudya kwakhala njira yotchuka yochepetsera thupi.

Kusala kudya, kapena kusala kwathunthu, kumalepheretsa chakudya ndi madzi. Silola madzi aliwonse, kuphatikiza madzi, msuzi, ndi tiyi. Izi ndizosiyana ndi kusala kudya kambiri, komwe kumalimbikitsa kumwa madzi.

Pali njira zambiri zosalira. Kusala kudya kumatha kuchitika ndi njira iliyonse, kuphatikiza:

• Kusala kudya kwakanthawi. Kusala kudya kwapakati pa kusala kudya ndi kudya. Anthu ambiri amachita njira ya 16/8, yomwe imaletsa kudya kwa maola 16 ndikuloleza kudya pazenera la maola 8.
• Kusala kudya tsiku lina. Kusala kudya kwamasiku ena kumachitika tsiku lililonse. Ndi mawonekedwe a kusala kwa tsiku limodzi.
• Idyani-imani-kudya. Mwa njirayi, mumasala maola 24 kamodzi kapena kawiri pa sabata.
• Kusala kudya kwakanthawi. Zakudya zimangokhala masiku ochepa, monga kusala kwa masiku atatu kamodzi pamwezi.

Mwambiri, pali umboni wina wosonyeza kuti kusala kuli ndi phindu monga kuonda komanso kukalamba pang'onopang'ono.

Koma kusala kudya kowuma kumatha kukhala koopsa. Popeza saloledwa kumwa madzi, mumakhala pachiwopsezo cha kuchepa kwa madzi m'thupi ndi zovuta zina.

Palibenso kufufuza kokwanira pazabwino za kusala kudya. Munkhaniyi, tiwona zopindulitsa zomwe zikuyembekezeredwa, limodzi ndi zoyipa zomwe zingachitike komanso kuwopsa kwa mchitidwewu.

Zopindulitsa

Otsatira kusala kouma amati akumana ndi zotsatirazi. Tiyeni tifufuze za sayansi kumbuyo kwa chilichonse chomwe akuti.

Kuchepetsa thupi

Malinga ndi omwe amathandizira, kusala kouma kumathandiza kuti muchepetse kunenepa. Izi mwina zikugwirizana ndi kuletsa kwakukulu kwama calories.

Pali kafukufuku wina wokhudza kusala kudya ndi kuonda. Pakafukufuku wa 2013 mu Journal of Human Nutrition and Dietetics, asayansi adasanthula zovuta zakusala kudya pa Ramadan, tchuthi cha Asilamu chomwe chimatenga mwezi umodzi. Anthu omwe amasala kudya pa Ramadan samadya kapena kumwa kuyambira kotuluka mpaka kulowa kwa mwezi umodzi.

Kafukufukuyu anaphatikiza akuluakulu 240 athanzi omwe amasala kudya kwa masiku osachepera 20. Sabata imodzi isanachitike Ramadan, ofufuzawo adayeza kuchuluka kwa omwe akutenga nawo mbali ndikuwerengera kuchuluka kwa thupi lawo (BMI).

Sabata imodzi pambuyo pa Ramadan, ofufuzawo adachitanso zomwezo. Adapeza kuti kulemera kwa thupi ndi BMI kudatsikira pafupifupi onse omwe amatenga nawo mbali.

Pomwe ophunzirawo amauma asala kudya, ndikofunikira kudziwa kuti zidachitika mosadukiza. Komanso, kusala kudya kwa Ramadan kumangokhala kwa mwezi umodzi, motero sikumapitilira. Zimachitikanso ndi achikulire athanzi.

Zotsatirazi zikusonyeza kusala kudya kwakanthawi kochepa kumabweretsa kuchepa kwakanthawi kwakanthawi. Kupanda kutero, palibe umboni wokwanira wasayansi wotsimikizira kuti kusala kawiri kawiri, kouma nthawi zonse ndikotetezeka kapena kothandiza.

Kulimbitsa chitetezo chamthupi

Anthu amati kusala kudya kumalimbitsa chitetezo cha mthupi. Lingaliro ndiloti kusala "kumabwezeretsa" chitetezo cha mthupi pochotsa maselo owonongeka, kulola kuti thupi lipange zatsopano.

Kuphatikiza apo, pali umboni woti kuchepa kwama calories (koma osati madzi) kumawonjezera kutupa, komwe kumateteza chitetezo chamthupi. Zimaganiziridwa kuti kuletsa kwathunthu kwama kalori kumakhala ndi zotsatira zofananira.

Kusintha kwama cell

Potengera kusinthika kwamaselo, kafukufuku wazinyama wa 2014 adapeza kuti kusala kwakanthawi komwe kumayambitsa kusinthika kwa mbewa mu mbewa. Mu gawo loyamba la kuyesedwa kwaumunthu, ofufuza omwewo adawona zomwezo kwa anthu omwe ali ndi khansa omwe amalandira chemotherapy.

Komabe, kafukufuku wamunthu adakali koyambirira, ndipo nkhaniyi sinanene ngati madzi amaloledwa. Kafukufuku amafunikira kuti adziwe ngati zomwezo zimachitika mwa anthu athanzi pakusala kudya.

Kuchepetsa kutupa

Chiyanjano pakati pa kusala kouma ndi kuchepa kwa kutupa kwawunikidwanso. Pakafukufuku mu 2012, asayansi adayeza ma cytokines opatsa mphamvu a 50 achikulire athanzi sabata imodzi Ramadani asanafike. Izi zidabwerezedwanso sabata yachitatu ndi mwezi umodzi atawuma kusala kudya kwa Ramadan.

Ma cytokines omwe amatenga nawo mbali anali otsika kwambiri sabata lachitatu la kusala kudya. Izi zikusonyeza kuchepa kwamatenda osala kudya, komwe kumatha kuteteza chitetezo chamthupi. Komanso, kusala kudya kwa Ramadan sikopitilira, ndipo madzi amaloledwa nthawi zina.

Kulumikizana pakati pa kusala kouma ndi chitetezo chamthupi chokwanira kumafunikira kafukufuku wina.

Khungu limapindulitsa

Ngakhale kumwa madzi kumalimbikitsa khungu labwino, amaganiza kuti kusala kouma kumatha kuthandizira. Izi zikhoza kukhala zokhudzana ndi zotsatira zakusala kudya mthupi.

Ena amati kusala kumathandizira kuchiritsa mabala. Malinga ndi kuwunikiranso kwa 2019 mu, kuchuluka kwa chitetezo chamthupi chifukwa chakusala kumathandizira kupoletsa bala. Kafukufuku wazinyama wa 2011 adapezanso kuti kusala kwakanthawi kwakanthawi, mobwerezabwereza kumathandizira kuchiritsa kwa mbewa.

Zotsatira zotsutsana ziliponso. Pakafukufuku wa nyama mu 2012, ofufuza adapeza kuti kuletsa kalori kumachepetsa kuchiritsa kwa makoswe.

Anthu ena amaganiza kuti kusala kumachedwetsa kusintha kwakanthawi, kuphatikizapo ukalamba wa khungu. Izi ndichifukwa choti kuletsa kwa kalori kumalumikizidwa ndi ukalamba pang'onopang'ono. Malinga ndi kafukufuku wocheperako wa 2018 mu Cell Metabolism, kuletsa ma calorie kumachepetsa ma biomarkers okalamba mu 53 achinyamata, achikulire athanzi.

Ngakhale izi zapeza, kafukufuku sanapeze phindu lenileni pakhungu kusala kudya. Kafukufuku wambiri adalinso ndi mbewa. Kafukufuku wowonjezereka amafunikira kutsimikizira kuti kusala popanda madzi kungathandize khungu la munthu.

Mapindu auzimu

Amati kusala kouma kumalimbitsanso uzimu, womwe ukhoza kukhala wokhudzana ndi mchitidwe wa kusala kudya kwachipembedzo.

Othandizira anena maubwino angapo auzimu, kuphatikiza:

• kuwonjezera kuyamikira
• chikhulupiriro chozama
• kuzindikira bwino
• mwayi wopemphera

Zikuoneka kuti anthu achipembedzo komanso osapembedza adanenapo zakupindula mwauzimu atasala kudya.

Zotsatira zachangu kwambiri

Anthu amati zabwino zakusala kudya zimayamba ndimagawo obwerezabwereza. Koma akukhulupirira kuti kusala kouma kumapereka zotsatira zachangu chifukwa ndizowopsa kwambiri.

Izi ndizopeka. Mpaka pano, kafukufuku amangofanizira zovuta zakusala kudya kwapakatikati pa Ramadan ndi mitundu ina ya kusala. Chitsanzo ndi kuwunika kwa 2019 ku Eastern Mediterranean Health Journal, komwe asayansi adapeza kuti kusala kudya kumabweretsa zotsatira zofananira.

Koma ofufuza sanayerekezere mlingo za zotsatirazi kuyesanso komweko. Maphunziro owonjezera amafunikira kuti mudziwe mtundu wanji wazokolola zachangu zotsatira zachangu kwambiri, zotetezeka kwambiri.

Zotsatira zoyipa

Monga mitundu yonse ya kusala, kusala kouma kumakhala ndi zovuta zina. Mutha kuwona:

• Njala yosatha. Njala ndi gawo lofala la kusala kudya kulikonse. Kupewa madzi kumatha kukupangitsani kumva kuti muli ndi njala kwambiri, chifukwa madzi amathandizira kukhuta.
• Kutopa. Ngati simudya chakudya kapena kumwa madzi, thupi lanu silikhala ndi mafuta okwanira. Muyenera kuti mudzakhala otopa, ozunguzika, komanso ofooka.
• Kukwiya. Njala ikakula, mudzawona kuti simukuchita bwino.
• Kupweteka mutu. Kuletsa caffeine ndi michere, makamaka chakudya, kumatha kubweretsa mutu.
• Maganizo olakwika. Mukatopa komanso muli ndi njala, zimatha kukhala zovuta kusamalira kusukulu kapena kuntchito.
• Kuchepetsa kukodza. Kusiya kudya kwamadzimadzi kumakupangitsani kukodza pang'ono. Mukasowa madzi m'thupi, mkodzo wanu ukhoza kukhala wakuda komanso wonunkha.

Zovuta

Ngati kusala kudya kukupitilira kapena kubwereza, zovuta zazikulu zitha kuchitika. Izi zikuphatikiza:

• Kutaya madzi m'thupi. Kusala kudya kwanthawi yayitali kumatha kuyambitsa kutaya madzi m'thupi. Izi zitha kubweretsa kusamvana kwama electrolyte komanso kuthamanga kwa magazi, zomwe zitha kupha moyo.
• Matenda a mkodzo ndi impso. Kutaya madzi m'thupi kumatha kubweretsa matenda amkodzo komanso miyala ya impso.
• Kuperewera kwa michere. Kuperewera kwa Vitamini ndi mchere kumalumikizidwa ndi kusala kudya kosalekeza.
• Kukomoka. Kuchepa kwa madzi m'thupi komanso hypoglycemia kumawonjezera chiopsezo chakukomoka.
• Kudya kosokonezeka. Anthu ena atha kusala kudya atasala kudya, zomwe zimawonjezera chiopsezo cha kusokonezeka.

Kusala kudya

Kusala kouma kumakhudza anthu osiyanasiyana munjira zosiyanasiyana. Pakadali pano, palibe kafukufuku wokhudza nthawi yayitali bwanji kuti muwone zotsatira.

Zimadalira pazinthu zambiri, kuphatikiza:

• thanzi lathunthu
• zaka
• zochitika tsiku ndi tsiku
• mumasala kangati

Kuti mumvetsetse momwe mitundu ina ya kusala kudya imagwirira ntchito, onani kafukufukuyu, monga mu kuwunikiraku kwa 2015 mu Molecular and Cellular Endocrinology ndi kafukufuku wa 2012 mu Journal of Public Health. Kumbukirani kuti zotsatira zanu zimatha kusiyanasiyana.

Njira zina zochepetsera thupi

Ngakhale kusala kuli ndi phindu lina, pali njira zina zochepetsera thupi, ngati ndicho cholinga chanu. Njirazi ndizotheka kubweretsa zotsatira zokhalitsa popanda chiopsezo chazovuta.

• Idyani wathanzi. Idyani zakudya zokhala ndi zipatso, ndiwo zamasamba, ndi mapuloteni owonda. Sinthanitsani mbewu zonse ndi mbewu zonse ndipo pewani shuga wowonjezera kuti muchepetse kuchepa popanda kusiya zofunikira zofunikira.
• Imwani madzi. Kukhala ndi hydrated kumawongolera njala ndikuthandizira ntchito zoyambira za thupi lanu.
• Chitani masewera olimbitsa thupi nthawi zonse. Pulogalamu yabwino kwambiri yochitira masewera olimbitsa thupi imaphatikizapo zonse za mtima ndi kupepuka. Cardio imawotcha ma calories ambiri gawo lililonse, pomwe kunyamula zolimbitsa thupi kumalimbitsa minofu, kumawonjezera kutentha kwa caloriki kupumula.

Mfundo yofunika

Kusala kudya ndi pamene mumapewa chakudya ndi madzi. Othandizira akuti zimathandiza kuchepa thupi komanso chitetezo chamthupi, koma palibe umboni wotsimikizira izi.

Chofunika kwambiri, kusala kudya kungakhale koopsa. Zitha kubweretsa kuchepa kwa madzi m'thupi ndi zovuta zina, makamaka zikabwerezedwa.

Pali njira zathanzi, zotetezedwa zosala kapena kuchepetsa thupi. Ngati mukufuna kusala kudya, kambiranani ndi dokotala poyamba.