Kodi Kudya Mofulumira Kukupangitsani Kulemera Kwambiri?

Zamkati

• Zitha kukupangitsani kudya kwambiri
• Kugwirizana ndi chiopsezo chowonjezeka cha kunenepa kwambiri
• Zingayambitse mavuto ena azaumoyo
• Momwe mungachepetse kudya kwanu
• Mfundo yofunika

Anthu ambiri amadya chakudya chawo mwachangu komanso mosaganizira.

Ndi chizolowezi choyipa kwambiri chomwe chimatha kubweretsa kudya kwambiri, kunenepa, komanso kunenepa kwambiri.

Nkhaniyi ikufotokoza chifukwa chomwe kudya mwachangu kungakhale imodzi mwazomwe zimayambitsa kunenepa kwambiri.

Zitha kukupangitsani kudya kwambiri

Masiku ano otanganidwa, anthu nthawi zambiri amadya mofulumira komanso mwachangu.

Komabe, ubongo wanu umafunikira nthawi kuti ikwaniritse chizindikiro chokwanira ().

M'malo mwake, zingatenge mphindi 20 kuti ubongo wanu uzindikire kuti mwakhuta.

Mukamadya mwachangu, ndizosavuta kudya chakudya chochuluka kuposa momwe thupi lanu limafunira. Popita nthawi, kuchuluka kwa kalori wambiri kumatha kubweretsa kunenepa.

Kafukufuku wina mwa ana adapeza kuti 60% ya omwe amadya mwachangu amathanso kudya. Omwe adadya mwachangu nawonso anali ndi mwayi wochulukirapo katatu ().

Zimatengera ubongo wanu mozungulira mphindi 20 kuti muzindikire kuti mwakhala ndi chakudya chokwanira. Kukhala wodya mwachangu kumalumikizidwa ndi kudya mopitirira muyeso.

Kugwirizana ndi chiopsezo chowonjezeka cha kunenepa kwambiri

Kunenepa kwambiri ndi vuto lalikulu kwambiri padziko lonse lapansi. Ndi matenda ovuta omwe samangobwera chifukwa chodya moperewera, kusagwira ntchito, kapena kusowa mphamvu.

M'malo mwake, zovuta zovuta zachilengedwe komanso moyo zimasewera ().

Mwachitsanzo, kudya mwachangu kwawerengedwa ngati chiwopsezo chotengera kunenepa kwambiri komanso kunenepa kwambiri (,,,,).

Kafukufuku wina waposachedwa wa kafukufuku 23 adapeza kuti omwe amadya mwachangu amakhala onenepa kawiri, poyerekeza ndi omwe amadya pang'onopang'ono ().

Kudya msanga kumalumikizidwa ndi kunenepa kwambiri. M'malo mwake, omwe amadya mwachangu amatha kukhala onenepa mopitilira kawiri poyerekeza ndi omwe amadya pang'onopang'ono.

Zingayambitse mavuto ena azaumoyo

Kudya mwachangu sikuti kumangowonjezera chiopsezo chonenepa kwambiri komanso kunenepa kwambiri, kumalumikizananso ndi mavuto ena azaumoyo, kuphatikiza:

• Kukaniza kwa insulin. Kudya msanga kwambiri kumalumikizidwa ndi chiopsezo chachikulu chotsutsana ndi insulin, yomwe imadziwika ndi shuga wambiri m'magazi komanso insulin. Ndi chizindikiro cha matenda a shuga amtundu wa 2 komanso kagayidwe kachakudya (,,).
• Type 2 matenda ashuga. Kudya mwachangu kumalumikizidwa ndi chiopsezo chachikulu cha matenda amtundu wa 2. Kafukufuku wina adapeza kuti omwe amadya mwachangu amakhala ndi mwayi wambiri kutenga matendawa poyerekeza ndi omwe amadya pang'onopang'ono (,).
• Matenda amadzimadzi. Kudya mwachangu komanso kulemera komwe kumayenderana kumawonjezera chiopsezo cha matenda amadzimadzi, gulu lazomwe zingayambitse chiopsezo cha matenda ashuga ndi matenda amtima (,).
• Kusadya bwino. Omwe amadya mwachangu nthawi zambiri amafotokoza kuti chimbudzi sichabwino chifukwa chodya msanga. Amatha kulumidwa kwambiri ndikudya chakudya chawo pang'ono, zomwe zimatha kusokoneza chimbudzi.
• Kuchepetsa kukhutira. Anthu omwe amadya mofulumira amakonda kuona kuti chakudya chawo sichabwino kwenikweni, poyerekeza ndi omwe amadya pang'onopang'ono. Izi sizingakhale zovuta paumoyo umodzi koma ndizofunikira komabe ().

Kudya mwachangu kumakulitsa chiopsezo cha mtundu wachiwiri wa shuga, insulin kukana, ndi matenda amadzimadzi. Zitha kuchititsanso kuti chimbudzi chisakwere bwino ndikuchepetsa chisangalalo chanu cha chakudya.

Momwe mungachepetse kudya kwanu

Kudya pang'onopang'ono kungakupatseni maubwino osiyanasiyana azaumoyo.

Itha kukulitsa kuchuluka kwanu kwama mahomoni azokwanira, kukuthandizani kuti mukhale okhutira, ndikuchepetsa kuchuluka kwama calorie (,).

Zimathandizanso kugaya chakudya ndikusangalala ndi chakudya.

Ngati mukufuna kudya pang'onopang'ono, Nazi njira zingapo zomwe mungayesere:

• Osadya patsogolo pazowonekera. Kudya pamaso pa TV, kompyuta, foni yam'manja, kapena chida china kungapangitse kuti muzidya msanga komanso mosaganizira. Zingakupangitseni kuti musadziwe kuchuluka kwa zomwe mwadya.
• Ikani mphanda pansi pakati pakamwa. Izi zimakuthandizani kuti muchepetseko ndikusangalala ndikuluma kulikonse.
• Osamva njala kwambiri. Pewani kukhala ndi njala kwambiri pakati pa chakudya. Zitha kukupangitsani kuti mudye mwachangu kwambiri ndikupanga zisankho zabwino pazakudya. Sungani zakudya zopatsa thanzi mozungulira kuti izi zisachitike.
• Sip pamadzi. Kumwa madzi nthawi yonse yakudya kwanu kudzakuthandizani kuti mukhale okhuta ndikukulimbikitsani kuti muchepetse.
• Tafuna bwinobwino. Bzalani chakudya chanu nthawi zambiri musanameze. Zingakuthandizeni kuwerengera kuti mumaluma kangati. Cholinga kutafuna chakudya chilichonse pakamwa nthawi 20-30.
• Idyani zakudya zokhala ndi fiber. Zakudya zamtundu wapamwamba monga zipatso ndi ndiwo zamasamba sizimangodzaza komanso zimatenga nthawi yayitali kutafuna.
• Tengani pang'ono. Kutenga pang'ono kumakuthandizani kuti muchepetse kudya komanso kuti muzidya pang'ono.
• Idyani moyenera. Kudya mosamala ndi chida champhamvu. Mfundo yayikulu kumbuyo kwake ndikuti mumvetsere chakudya chomwe mukudya. Zina mwazochita pamwambapa zimachitika mukamadya moganizira.

Monga zizolowezi zonse zatsopano, kudya pang'onopang'ono kumafuna kuchita ndi kuleza mtima. Yambani ndi malangizo amodzi pamwambapa ndikukhala ndi chizolowezi kuchokera pamenepo.

Njira zopewera kudya zimaphatikizapo kutafuna kwambiri, kumwa madzi ambiri, kudya popanda zosokoneza, komanso kupewa njala yayikulu.

Mfundo yofunika

Kudya msanga ndichizolowezi m'dziko lamakono lotanganidwa.

Ngakhale zimatha kukupulumutsirani mphindi zochepa panthawi yachakudya, zimawonjezeranso mwayi wanu wamavuto osiyanasiyana azaumoyo, kuphatikiza kunenepa kwambiri komanso matenda a shuga amtundu wa 2.

Ngati cholinga chanu ndi kuchepetsa thupi, kudya msanga kungalepheretse kupita patsogolo kwanu.

Kudya pang'onopang'ono, mbali inayi, kumatha kukupatsirani zabwino - ndikuchepetsa pang'ono ndikusangalala ndi kuluma kulikonse.