Kumva Njala Mukatha Kudya: Chifukwa Chomwe Zimachitika ndi Zomwe Muyenera Kuchita

Zamkati

• Zoyambitsa ndi mayankho
• Kapangidwe ka chakudya
• Tambasula zolandilira
• Kukaniza kwa Leptin
• Makhalidwe ndi zochitika pamoyo
• Mfundo yofunika

Njala ndi njira ya thupi lanu kukudziwitsani kuti imafunikira chakudya china.

Komabe, anthu ambiri amadzimva kuti ali ndi njala ngakhale atadya. Zinthu zambiri, kuphatikiza zakudya, mahomoni, kapena moyo wanu, zitha kufotokoza izi.

Nkhaniyi ikuthandizani kufotokoza chifukwa chake mumamva njala mukatha kudya komanso choti muchite nazo.

Zoyambitsa ndi mayankho

Pali zifukwa zingapo zomwe zimapangitsa kuti anthu ena azimva njala akatha kudya.

Kapangidwe ka chakudya

Pongoyambira, zitha kukhala chifukwa cha zakudya zomwe mumadya.

Chakudya chomwe chimakhala ndi mapuloteni ambiri chimapangitsa kuti munthu akhale ndi chakudya chokwanira kuposa chakudya chambiri kapena mafuta - ngakhale kuchuluka kwake kwa kalori kuli kofanana (,,).

Kafukufuku wambiri wasonyeza kuti chakudya chambiri chokhala ndi mapuloteni ndichabwino pakulimbikitsa kutulutsa kwa mahomoni okwanira, monga glucagon-ngati peptide-1 (GLP-1), cholecystokinin (CCK), ndi peptide YY (PYY) (,,).

Komanso, ngati zakudya zanu zilibe fiber, mutha kumva kuti mukumva njala nthawi zambiri.

CHIKWANGWANI ndi mtundu wa carb womwe umatenga nthawi yayitali kuti ugayike ndipo ukhoza kuchepetsa kuchepa kwa m'mimba mwako. Mukakukuta m'munsi mwanu, imalimbikitsanso kutulutsa mahomoni omwe amaletsa kudya ngati GLP-1 ndi PYY ().

Zakudya zomwe zili ndi zomanga thupi zambiri zimaphatikizapo nyama, monga mawere a nkhuku, ng'ombe yopanda mafuta, nkhukundembo, ndi nkhanu. Pakadali pano, zakudya zomwe zili ndi michere yambiri zimaphatikizapo zipatso, ndiwo zamasamba, mtedza, mbewu, ndi mbewu.

Ngati muwona kuti muli ndi njala mukatha kudya ndikuwona kuti chakudya chanu chimakhala chopanda mapuloteni ndi fiber, yesani kuphatikiza zakudya zowonjezera zomanga thupi komanso zopatsa mphamvu mu zakudya zanu.

Tambasula zolandilira

Kupatula pakudya, m'mimba mwanu muli zotambasula zomwe zimagwira ntchito yofunikira pakulimbikitsa kukhuta nthawi komanso mukangotha ​​kudya.

Ma receptors omwe amatambasula amazindikira kuchuluka kwa m'mimba mwanu mukamadya ndikutumiza ma sign anu molunjika kuubongo wanu kuti mukhale ndi chidwi chokwanira ndikuchepetsa njala yanu ().

Izi zotambasulira sizidalira kapangidwe kabwino ka chakudya. M'malo mwake, amadalira kuchuluka kwathunthu kwa chakudya ().

Komabe, kumverera kwachidzalo komwe kumadza ndi zolandilira sizikhala motalika. Chifukwa chake ngakhale atha kukuthandizani kuti muchepetse pang'ono pakudya komanso posachedwa, salimbikitsa kumva kwakanthawi kokwanira (,).

Ngati simukumva kuti mwakhuta nthawi kapena mutangodya, yesetsani kuphatikiza zakudya zambiri zomwe zili ndi voliyumu yambiri koma zonenepetsa (,).

Zakudya izi, monga masamba ambiri atsopano, zipatso, ma popcorn othyola mpweya, nkhanu, bere la nkhuku, ndi Turkey, zimakonda kukhala ndi mpweya kapena madzi ambiri. Komanso, kumwa madzi musanadye kapena kudya kumawonjezera kuchuluka kwa chakudya ndipo kungalimbikitsenso kukwanira ().

Ngakhale ambiri mwa iwo okwera kwambiri, zakudya zopatsa mafuta ochepa zimalimbikitsa kwakanthawi kochepa, kukhuta msanga kudzera m'matambasulira otambasula, amakhala ndi mapuloteni kapena fiber, zonse zomwe zimalimbikitsa kukhutira kwakanthawi pambuyo pake polimbikitsa kutulutsa mahomoni okwanira.

Kukaniza kwa Leptin

Nthawi zina, zovuta zam'madzi zimatha kufotokoza chifukwa chake anthu ena amamva njala atadya.

Leptin ndiye mahomoni akulu omwe amawonetsa kukhutitsidwa ndi ubongo wanu. Amapangidwa ndimaselo amafuta, motero magazi ake amakonda kuwonjezeka pakati pa anthu omwe amakhala ndi mafuta ambiri.

Komabe, vuto ndiloti nthawi zina leptin sagwira ntchito moyenera muubongo, makamaka kwa anthu ena onenepa kwambiri. Izi zimatchedwa leptin resistance ().

Izi zikutanthauza kuti ngakhale mulibe leptin wambiri m'magazi, ubongo wanu suuzindikira komanso ukupitilizabe kuganiza kuti muli ndi njala - ngakhale mutadya ().

Ngakhale kukana kwa leptin ndi nkhani yovuta, kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi, kuchepetsa kudya shuga, kuwonjezera kudya kwa fiber, komanso kugona mokwanira kungathandize kuchepetsa leptin kukana (,,,).

Makhalidwe ndi zochitika pamoyo

Kupatula pazifukwa zazikulu pamwambapa, zifukwa zingapo zamakhalidwe zimatha kufotokoza chifukwa chomwe mumamvera njala mukatha kudya, kuphatikiza:

• Kusokonezeka pamene mukudya. Kafukufuku akuwonetsa kuti anthu omwe amadya osokonezeka samakhuta kwambiri ndipo amakhala ndi chidwi chofuna kudya tsiku lonse. Ngati nthawi zambiri mumadya zosokoneza, yesetsani kuchita zinthu moganizira kuti muzindikire zizindikiro za thupi lanu (,).
• Kudya mofulumira kwambiri. Kafukufuku akuwonetsa kuti omwe amadya mwachangu amakhala osakhuta kuposa omwe amadya pang'onopang'ono chifukwa chosowa kutafuna ndi kuzindikira, zomwe zimalumikizidwa ndikumva kukhuta. Ngati mumadya mwachangu, yesetsani kutafuna chakudya chanu bwinobwino (,).
• Kumva kupanikizika. Kupsinjika kumadzutsa hormone cortisol, yomwe imatha kulimbikitsa njala ndi kulakalaka. Ngati mukuwona kuti nthawi zambiri mumapanikizika, yesani kuphatikiza yoga kapena kusinkhasinkha munthawi yanu yamlungu ().
• Kuchita masewera olimbitsa thupi kwambiri. Anthu omwe amachita masewera olimbitsa thupi kwambiri amakhala ndi chilakolako chambiri komanso mofulumira. Ngati mumachita masewera olimbitsa thupi kwambiri, mungafunikire kudya chakudya china kuti mupititse patsogolo kulimbitsa thupi kwanu ().
• Kusowa tulo. Kugona mokwanira ndikofunikira pakuwongolera mahomoni, monga ghrelin, omwe miyezo yake imakhala yokwera kwambiri pakati pa anthu ogona tulo. Yesetsani kukhazikitsa njira yabwino yogona kapena kuchepetsa kuwala kwa buluu usiku kuti mugone mokwanira (,).
• Kusadya chakudya chokwanira. Nthawi zina, mutha kumva kuti muli ndi njala mukatha kudya chifukwa choti simunadye masana.
• Kutsekemera kwa shuga m'magazi ndi insulin kukana. Kukhala ndi shuga wambiri m'magazi komanso kukana kwa insulin kumatha kukulitsa njala yanu ().

Mutha kukhala ndi njala mukamadya chifukwa chosowa zomanga thupi kapena michere mu zakudya zanu, osadya zakudya zokwanira, kuchuluka kwa mahomoni monga leptin kukana, kapena kusankha kwamakhalidwe ndi moyo. Yesani kutsatira ena mwa malingaliro ali pamwambapa.

Mfundo yofunika

Kumva njala ndi vuto lofala kwa anthu ambiri padziko lonse lapansi.

Kawirikawiri zimakhala chifukwa cha kudya kosakwanira komwe kulibe mapuloteni kapena fiber. Komabe, zitha kukhala chifukwa cha zovuta za mahomoni, monga kukana kwa leptin, kapena moyo wanu watsiku ndi tsiku.

Ngati nthawi zambiri mumakhala ndi njala mukatha kudya, yesetsani kugwiritsa ntchito malingaliro omwe ali pamwambapa kuti muchepetse kudya kwanu.