Kodi Ndikoipa Kudya Usanagone?

Zamkati

• Kudya Usanagone Ndi Kotsutsana
• Kudya Usanagone Kungayambitse Zizolowezi Zosayenera
• Kudya Usanagone Ndi Koipa Ngati Uli Ndi Reflux
• Kudya Musanagone Kungakhale Ndi Mapindu Ena
• Itha Kuchepetsa Kudya Kwausiku ndikuthandizira Kuchepetsa thupi
• Itha Kukuthandizani Kugona Bwino
• Itha Kukhazikitsa Magazi a M'mawa
• Kodi Muyenera Kudya Chiyani Musanagone?
• Pewani Zakudyazi ndi Zakudya Zamadzimadzi
• Phatikizani Carbs Ndi Mapuloteni kapena Mafuta
• Kodi Muyenera Kudya Musanagone?
• Kukonza Zakudya: Zakudya Zogona Mokwanira

Anthu ambiri amaganiza kuti ndikulakwa kudya usanagone.

Izi nthawi zambiri zimadza ndi chikhulupiriro chakuti kudya musanagone kumabweretsa kunenepa. Komabe, ena amati chotupitsa tisanagone chimathandizanso kuti muchepetse zakudya.

Ndiye muyenera kukhulupirira chiyani? Chowonadi ndi chakuti, yankho silofanana kwa aliyense. Zimatengera zambiri payekha.

Kudya Usanagone Ndi Kotsutsana

Kaya muyenera kudya musanagone - monga pakati pa chakudya chamadzulo ndi nthawi yogona - yakhala nkhani yotopetsa.

Nzeru zodziwika zimati kudya musanagone kumawonjezera kunenepa chifukwa kagayidwe kanu ka thupi kamachedwetsa mukamagona. Izi zimapangitsa kuti mafuta aliwonse osadetsedwa asungidwe ngati mafuta.

Komabe akatswiri ambiri azaumoyo amati kudya musanagone ndibwino kwambiri ndipo kumathandizanso kugona kapena kuwonda.

Chifukwa chake, sizosadabwitsa kuti anthu ambiri amasokonezeka.

Gawo lina lamavuto ndiloti umboni pankhaniyi ukuwoneka kuti ukugwirizana ndi mbali zonse ziwiri.

Ngakhale kuti anthu ambiri amakhulupirira kuti kuchepa kwa thupi mukamagona kumabweretsa kunenepa, nthawi yanu yamasiku ochepera kagayidwe kachakudya ndi ofanana ndi masana. Thupi lanu likufunikabe mphamvu zambiri mukamagona (,).

Palibenso umboni wotsimikizira kuti ma calories amawerengera kwambiri asanagone kuposa nthawi ina iliyonse patsiku.

Komabe ngakhale zikuwoneka kuti palibe chifukwa chakuthupi chifukwa chake, kafukufuku wowerengeka adalumikiza kudya usanagone ndi kunenepa (,,).

Ndiye chikuchitika ndi chiyani apa? Chifukwa mwina sichomwe mukuyembekezera.

Kudya musanagone kumakhala kovuta. Ngakhale zikuwoneka kuti palibe chifukwa chakuthupi chomwe chimachititsa kuti kudya musanagone kungayambitse kunenepa, kafukufuku wambiri apeza umboni woti kutero.

Kudya Usanagone Kungayambitse Zizolowezi Zosayenera

Umboni wapano ukuwonetsa palibe chifukwa chakuthupi chomwe kudya musanagone kuyenera kunenepa. Komabe, kafukufuku wowerengeka akuwonetsa kuti anthu omwe amadya asanagone amatha kunenepa (,,).

Chifukwa cha izi ndichosavuta kuposa momwe mungaganizire.

Zimapezeka kuti anthu omwe amadya asanagone amatha kunenepa chifukwa choti chakudya chokwanira nthawi yogona ndi chakudya chowonjezera, chifukwa chake, chimakhala ndi mafuta owonjezera.

Osati zokhazo, koma madzulo ndi nthawi yamasana pomwe anthu ambiri amakonda kumva njala. Izi zimapangitsa kuti zikhale zosavuta kuti chakudya chokwanira nthawi yogona chizitha kukakamiza kuchuluka kwa kalori yanu pazosowa zanu za tsiku ndi tsiku (,).

Onjezerani kuti anthu ambiri amakonda kudya usiku ngati akuwonera TV kapena akugwiritsa ntchito ma laputopu, ndipo sizosadabwitsa kuti zizolowezi izi zimatha kunenepa.

Anthu ena amakhalanso ndi njala yambiri asanagone chifukwa samadya zokwanira masana.

Njala yadzaoneni iyi imatha kupangitsa kuti uzidya kwambiri usanagone, kenako ndikukhuta kwambiri kuti ungadye m'mawa mwake, ndikukhalanso ndi njala yambiri usanagone usiku wotsatira ().

Kuzungulira uku, komwe kumatha kubweretsa kudya mopitilira muyeso ndi kunenepa, kukuwonetsa kufunikira kotsimikiza kuti mumadya chakudya chokwanira masana.

Kwa anthu ambiri, vuto lakudya usiku ndilo ayi kuti metabolism yanu imasintha ndikusunga mafuta monga mafuta usiku. M'malo mwake, kunenepa kumayambitsidwa ndi zizolowezi zosayenera zomwe nthawi zambiri zimayendera limodzi podyera.

Nthawi zambiri, kudya musanagone kumangoyambitsa kunenepa chifukwa cha zizolowezi monga kudya mukamaonera TV kapena kudya ma calories owonjezera musanagone.

Kudya Usanagone Ndi Koipa Ngati Uli Ndi Reflux

Matenda a reflux a Gastroesophageal (GERD) ndichizolowezi chomwe chimakhudza anthu 20 mpaka 48% akumadzulo. Zimachitika m'mimba asidi akamabwerera kukhosi kwanu (,).

Zizindikiro zake zimaphatikizapo kutentha pa chifuwa, kuvutika kumeza, chotupa pakhosi kapena kuwonjezeka kwa mphumu yausiku (,).

Ngati muli ndi zina mwazizindikirozi, mungafunike kupewa zokhwasula-khwasula musanagone.

Kudya musanagone kumatha kukulitsa zizindikilo chifukwa kukhala ndi chakudya chokwanira mukamagona kumapangitsa kukhala kosavuta kuti asidi m'mimba abwererenso kummero ().

Chifukwa chake, ngati muli ndi Reflux, ndibwino kuti musadye chilichonse kwa maola atatu musanagone pabedi (,).

Kuphatikiza apo, mungafune kupewa kumwa kapena kudya chilichonse chomwe chili ndi caffeine, mowa, tiyi, chokoleti kapena zonunkhira zotentha. Zakudya zonsezi zimatha kukulitsa zizindikilo.

Anthu omwe ali ndi Reflux sayenera kudya chilichonse kwa maola 3 asanagone. Angafunenso kupewa zakudya zoyambitsa, zomwe zingayambitse matendawa.

Kudya Musanagone Kungakhale Ndi Mapindu Ena

Ngakhale kudya musanagone sikungakhale lingaliro labwino kwa anthu ena, kumatha kukhala kopindulitsa kwa ena.

Itha Kuchepetsa Kudya Kwausiku ndikuthandizira Kuchepetsa thupi

Umboni wina ukusonyeza kuti, m'malo mopangitsa kunenepa, kudya chakudya chokwanira musanagone kungathandizenso anthu ena kuti achepetse thupi.

Ngati ndinu munthu yemwe amakonda kudya gawo lalikulu la zopatsa mphamvu zanu usiku (nthawi zambiri pambuyo kugona), kukhala ndi chotupitsa mutadya chakudya chamadzulo kungakuthandizeni kuthana ndi chidwi chanu chodyera usiku (,).

Pakafukufuku wamasabata anayi a akulu omwe anali odyera usiku, omwe adayamba kudya mbale imodzi ya chimanga ndi mkaka patatha mphindi 90 atadya adadya ma calories ochepa ochepa 397 patsiku ().

Mapeto ake, adataya avareji ya mapaundi 1.85 (0.84 kilograms) kuchokera pa kusintha kokha ().

Kafukufukuyu akuwonetsa kuti kuwonjezera chakudya chochepa pambuyo pa chakudya chamadzulo kungathandize odyera usiku kuti akhale okwanira kudya pang'ono kuposa momwe angakhalire. Popita nthawi, itha kukhalanso ndi phindu lochepera.

Itha Kukuthandizani Kugona Bwino

Palibe kafukufuku wambiri yemwe wachitika pamutuwu, koma anthu ambiri amanenanso kuti kudya china asanagone kumawathandiza kugona bwino kapena kumalepheretsa kudzuka ndi njala usiku.

Izi ndizomveka, monga chotupitsa musanagone chingakuthandizeni kumva kukhala okhutira ndikukhutitsidwa usiku (,,).

Kugona mokwanira ndikofunikira kwambiri, ndipo kusowa tulo komwe kumalumikizidwa ndi kudya kwambiri ndi kunenepa (,,).

Palibe umboni kuti kachakudya kakang'ono kathanzi musanagone kumabweretsa kunenepa.

Chifukwa chake, ngati mukuwona kuti kudya china musanagone kumakuthandizani kugona kapena kugona, ndiye kuti muyenera kumva bwino kutero.

Itha Kukhazikitsa Magazi a M'mawa

M'mawa, chiwindi chanu chimayamba kutulutsa shuga wambiri (shuga m'magazi) kuti akupatseni nyonga yofunikira kuti mudzuke ndikuyambitsa tsikulo.

Izi zimayambitsa kusintha kwa shuga m'magazi kwa anthu omwe alibe matenda ashuga. Komabe, anthu ena omwe ali ndi matenda a shuga sangathe kutulutsa insulini yokwanira kuti athetse shuga wowonjezerawo m'magazi.

Pachifukwa ichi, odwala matenda ashuga nthawi zambiri amadzuka m'mawa ndi shuga wambiri wamagazi, ngakhale sanadye kalikonse kuyambira usiku wapitawu. Izi zimatchedwa Dawn Phenomenon (,).

Anthu ena amatha kukhala ndi hypoglycemia usiku, kapena shuga wotsika magazi usiku, zomwe zimatha kusokoneza tulo ().

Ngati mukumane ndi izi, mungafunikire kukambirana ndi dokotala kuti mankhwala anu asinthidwe.

Kuphatikiza apo, kafukufuku wowerengeka wanena kuti chotupitsa chakudya musanakagone chingathandize kupewa kusintha kwa shuga wamagazi ndikupatsanso mphamvu zowonjezera zokuthandizani kuti mulowe usiku (,,).

Komabe, kafukufukuyu ndiwosakanikirana, chifukwa izi sizingalimbikitsidwe kwa aliyense.

Ngati mukumva shuga wambiri kapena wotsika magazi m'mawa, lankhulani ndi adokotala kapena wazakudya kuti muwone ngati chotupitsa nthawi yogona ndi lingaliro labwino kwa inu.

Kukhala ndi chotupitsa nthawi yogona kungakhale ndi maubwino ena monga kukupangitsani kudya pang'ono usiku kapena kugona bwino. Zingathandizenso kuti shuga wamagazi azikhala okhazikika.

Kodi Muyenera Kudya Chiyani Musanagone?

Kwa anthu ambiri, zili bwino kukhala ndi chotupitsa musanagone.

Palibe njira yodyera bwino nthawi yogona, koma pali zinthu zina zomwe muyenera kukumbukira.

Pewani Zakudyazi ndi Zakudya Zamadzimadzi

Ngakhale kudya musanagone sikulakwa, kulongedza zakudya zamchere kapena zakudya zosapatsa thanzi monga ayisikilimu, pie kapena tchipisi si lingaliro labwino.

Zakudya izi, zomwe zimakhala ndi mafuta osapatsa thanzi komanso zowonjezera shuga, zimayambitsa kulakalaka komanso kudya mopitirira muyeso. Amapangitsa kukhala kosavuta kwambiri kuposa zomwe mumafunikira tsiku lililonse.

Kudya musanagone sikukupangitsani kuti mukhale wonenepa, koma kudzaza zakudya zopatsa mphamvu izi musanagone kungatero, ndipo muyenera kuzipewa.

Ngati muli ndi dzino lokoma, yesani zipatso kapena malo angapo a chokoleti chamdima (pokhapokha ngati caffeine imakusokonezani). Kapena, ngati mumakonda zokhwasula-khwasula zamchere, khalani ndi mtedza wambiri m'malo mwake.

Phatikizani Carbs Ndi Mapuloteni kapena Mafuta

Palibe chakudya chomwe ndiye "chabwino kwambiri" chotsekemera musanagone. Komabe, kuphatikizika kwa ma carbs ovuta ndi mapuloteni, kapena mafuta pang'ono, mwina ndi njira yabwino yopitira (,).

Ma carbs ovuta monga mbewu zonse, zipatso ndi ndiwo zamasamba zimakupatsani mphamvu yolimba mukamagona.

Kujambula izo ndi mapuloteni kapena mafuta ochepa kungakuthandizeni kuti mukhalebe okhutira usiku wonse komanso kuti shuga wamagazi azikhala okhazikika.

Komabe, kuphatikiza kumeneku kungakhale ndi maubwino enanso.

Umboni wina ukusonyeza kuti kudya chakudya chokhala ndi carb chambiri chokhala ndi glycemic index musanagone kungakuthandizeni kugona (,,).

Izi ndichifukwa choti ma carbs amatha kupititsa patsogolo mayendedwe amino acid tryptophan, omwe amatha kusandulika kukhala ma neurotransmitters omwe amathandizira kuwongolera tulo ().

Zomwezo zitha kukhala zowona pazakudya zomwe zili ndi tryptophan palokha, monga mkaka, nsomba, nkhuku kapena nyama yofiira (,,).

Umboni wina umawonetsanso kuti kudya kwamafuta ambiri kumatha kupititsa patsogolo kugona ().

Malingaliro ena otsekemera amaphatikizapo apulo ndi batala wa chiponde, osakaniza tirigu wonse ndi chidutswa cha Turkey, kapena tchizi ndi mphesa.

Kudya chotupitsa musanagone ndibwino kwa anthu ambiri, koma muyenera kuyesetsa kupewa zakudya zopanda pake komanso maswiti. Kuphatikiza kwa carbs ndi protein kapena mafuta ndi lamulo labwino kutsatira.

Kodi Muyenera Kudya Musanagone?

Yankho la ngati sichabwino kudya musanagone zimadalira inu ndi zizolowezi zanu.

Si bwino kukhala ndi chizolowezi chodya zakudya zopanda thanzi musanagone. Si bwinonso kudya gawo lalikulu la zopatsa mphamvu zako usiku.

Komabe, ndizabwino kwambiri kuti anthu ambiri azikhala ndi chotupitsa chopatsa thanzi asanagone.

Kukonza Zakudya: Zakudya Zogona Mokwanira