Zomwe zimachitika ndi thupi lanu mukatha kudya msanga

Zamkati

• Zomwe zimachitika 1h mutatha kudya mwachangu
• Mphindi 10 pambuyo pake: chisangalalo
• Mphindi 20 pambuyo pake: Peak magazi shuga
• Mphindi 30 pambuyo pake: Kupanikizika kwakukulu
• Mphindi 40 pambuyo pake: Kufunitsitsa kudya zambiri
• Mphindi 60: kugaya pang'onopang'ono
• Zosintha zina m'thupi

Mukatha kudya zakudya zosachedwa kudya, zomwe ndi zakudya zokhala ndi chakudya chambiri, mchere, mafuta ndi zotetezera, thupi limayamba kulowa chisangalalo chifukwa cha shuga muubongo, kenako limakumana ndi mavuto owopsa monga matenda oopsa, mtima matenda ndi kunenepa kwambiri.

Zakudya zachangu nthawi zambiri zimakhala ndi ma calorie ambiri, ndipo zimatha kukhala ndi zakudya monga masangweji, ma hamburger, pizza, tchipisi, kugwedeza mkaka, zopangira ndi ayisikilimu. Kuphatikiza pa kuchuluka kwa ma calorie ambiri omwe amakonda kunenepa, onani pansipa zomwe zimachitika mthupi mkati mwa ola limodzi mutadya chakudya chofulumira.

Zomwe zimachitika 1h mutatha kudya mwachangu

Deta yotsatirayi ndi zitsanzo za zomwe zimachitika mutadya Big Mac hamburger.

Mphindi 10 pambuyo pake: chisangalalo

Zakudya zopatsa mphamvu zochulukirapo zimapangitsa kuti ubongo ukhale wotetezeka, womwe udapangidwa kuti uganize kuti kuchuluka kwa zopatsa mphamvu zomwe muyenera kusunga, ndikukhazikika komwe mungapatse thupi munthawi yamavuto ndi kusowa kwa chakudya. Chifukwa chake, kudya mwachangu koyambirira kumatha kukhala ndi chitetezo chambiri komanso kumangopulumuka, koma kumangodutsa mwachangu.

Mphindi 20 pambuyo pake: Peak magazi shuga

Mikate yachangu imakhala ndi madzi ambiri a fructose, mtundu wa shuga womwe umalowa m'magazi mwachangu ndikukweza magazi m'magazi. Kuthyoka uku mu shuga wamagazi kumabweretsa kupanga kwa neurotransmitter dopamine, yomwe imapangitsa kuti anthu azisangalala komanso akhale ndi moyo wabwino. Izi zimakhudza thupi ndikufanana ndi mankhwala, ndipo ndichimodzi mwazinthu zomwe zimayambitsa kudyetsa pafupipafupi chakudya chofulumira.

Mphindi 30 pambuyo pake: Kupanikizika kwakukulu

Zakudya zonse zachangu nthawi zambiri zimakhala ndi sodium wochuluka kwambiri, womwe ndi gawo la mchere womwe umayambitsa kukweza magazi. Pafupifupi mphindi 30 mutadya sangweji, sodium idzakhala yochuluka m'magazi ndipo impso ziyenera kuchotsa madzi ochulukirapo kuti achepetse kuchuluka uku.

Komabe, kusintha kumeneku kumayambitsa kusowa kwa madzi m'thupi, komwe nthawi zambiri kumamamveka molakwika chifukwa cha njala komanso kufunitsitsa kudya chakudya chofulumira. Ngati kuzungulira uku mobwerezabwereza, vuto la matenda oopsa lidzawonekadi.

Mphindi 40 pambuyo pake: Kufunitsitsa kudya zambiri

Pambuyo pa mphindi 40 chilakolako chatsopano chodyera chimawonekera, chifukwa cha shuga wosalamulirika wamagazi. Mukangodya sangwejiyo, shuga m'magazi amatuluka ndipo thupi limakakamizika kutulutsa mahomoni omwe amachititsa kuti shuga wamagazi utsike kuti muchepetse kuchuluka kwa shuga komwe kwachitika.

Shuga wamagazi nthawi zonse amakhala otsika, zizindikilo zosonyeza kuti thupi lanjala zimayambitsidwa, chifukwa shuga yake imayenera kudzazidwanso ndi chakudya chochulukirapo.

Mphindi 60: kugaya pang'onopang'ono

Mwambiri, thupi limatenga masiku 1 mpaka 3 kuti lichere chakudya. Komabe, chifukwa imakhala ndi mafuta ambiri, zotetezera komanso mafuta opatsirana, chakudya chofulumira nthawi zambiri chimatenga masiku opitilira atatu kuti chigayike mokwanira, ndipo mafuta ake omwe amapezeka m'menemo amatha kutenga masiku 50 kuti akonzedwe. Kuphatikiza apo, mafuta amtunduwu ndi omwe amalumikizidwa kwambiri ndi mavuto amtima, kunenepa kwambiri, khansa komanso matenda ashuga.

Zosintha zina m'thupi

Kuphatikiza pazotsatira mutangodya chakudya chofulumira, zosintha zina zimatha kuchitika pambuyo pake, monga:

• Kulemera, chifukwa cha mafuta owonjezera;
• Kutopa, chifukwa cha kuchuluka kwa chakudya;
• Wonjezerani cholesterol, chifukwa muli mafuta amtundu;
• Ziphuphu kumaso, chifukwa kuwonjezeka kwa shuga wamagazi kumawoneka ngati ziphuphu;
• Kutupa, chifukwa chosunga zakumwa zomwe mchere wambiri umayambitsa;
• Kuchuluka kwa chiopsezo cha khansa, chifukwa cha kuchuluka kwama trans mafuta ndi zinthu zamankhwala monga phthalate, zomwe zimayambitsa kusintha m'maselo;

Chifukwa chake, zikuwonekeratu kuti kumwa pafupipafupi chakudya chofulumira kumabweretsa mavuto ambiri azaumoyo, ndikofunikira kukonza njira zodyera ndikukhala ndi moyo wathanzi, wokhala ndi zakudya zoyenera komanso zolimbitsa thupi. Kuti mudziwe zambiri, onani zabwino zisanu ndi ziwiri zomwe zimawononga ola limodzi la maphunziro.

Tsopano penyani kanemayu kuti muchepetse thupi ndikuchotsani zizolowezi zoyipa ndikuseketsa komanso osavutika: