Kulimbana ndi Kupanikizika Kwambiri Kudya

Zamkati

• Kupsinjika mtima kumatha kuyambitsa kudya mopambanitsa komanso kumawononga kadyedwe kabwino. Umu ndi momwe mungathanirane!
• Chenjerani ndi zinthu zitatu izi zomwe zimayambitsa kudya kwambiri.
• Nayi ndemanga mwachangu momwe mungalimbikitsire kudya kwanu koyenera!
• Onaninso za

Kupsinjika mtima kumatha kuyambitsa kudya mopambanitsa komanso kumawononga kadyedwe kabwino. Umu ndi momwe mungathanirane!

Kulimbana kwakukulu ndi amayi anu kapena tsiku lomaliza la ntchito likhoza kukutumizirani ma cookies - sizodabwitsa. Koma tsopano kafukufuku watsopano akuwonetsa kuti ngakhale zokhumudwitsa zazing'ono, monga kuyika makiyi anu molakwika, zitha kufooketsa kudya koyenera.

Ofufuza ochokera ku Yunivesite ya Leeds ku Britain atatsata zomwe antchito 422 amachita, adapeza kuti azimayi omwe adakumana ndi zovuta zazing'onozi samangodya masamba ochepa komanso akudya zakudya zonenepetsa tsiku lonse.

Zomwe zimapangitsa nkhawa izi kudya: Thupi lanu limapanga hormone cortisol mopanikizika, komwe kumayambitsa kulakalaka zakudya zamafuta ambiri, anafotokoza wolemba kafukufuku Daryl O'Connor, Ph.D.

Upangiri wathu? Nthawi yotsatira mukafuna kudya, sankhani mankhwala abwino - monga kaloti ndi hummus - omwe akupatseni mphamvu zomwe mukufunikira, kukuthandizani kuti musamamwe mowa kwambiri, kwinaku mukuchepetsa kulemera kwanu.

Chenjerani ndi zinthu zitatu izi zomwe zimayambitsa kudya kwambiri.

Ngakhale muli ndi zolinga zabwino zowuzitsa nthunzi moyenera - kaya ndi malo ochitira masewera olimbitsa thupi kapena kupuma pang'ono - simungakhale ndi mphamvu zonse pakufuna kwanu.

Nazi zina mwazifukwa zomwe mungadye mopambanitsa ndikunyalanyaza madyedwe athanzi:

1. Kudya kokhala ndi nkhawa kumatha kuchitika mukamazingidwa ndi phokoso. Pamene ofufuza ku Pennsylvania State University anali ndi akazi 34 kuti akayezetse m'chipinda chaphokoso, iwo omwe sanathe kutseka phokosolo adadya ma calories opitilira kawiri kuposa omwe amatha.

Momwe Mungalekerere Kudya Kudya ndi Kuchepetsa Mavuto Bweretsani mapepala awiri kapena iPod. Idzasokoneza phokoso ndikukuthandizani kuyang'anira - kuti musamakhumudwe kwambiri.

2. Kudya kwanu kokhudzana ndi nkhawa kumatha kuchitika mukamadya. Amayi ambiri omwe akuyesera kuchepa pansi amayang'anitsitsa zomwe angathe kudya ndi zomwe sangadye. Zotsatira zake: Amatonthozedwa ndi zakudya zoletsedwa akapanikizika.

Momwe Mungalekerere Kudya Kudya ndi Kuchepetsa Mavuto Musamaone kuti chakudya chili ndi malire. Akatswiri amanena kuti mutenge 10 peresenti ya zopatsa mphamvu zanu kuchokera ku "zakudya zosangalatsa," choncho sangalalani tsiku lililonse (ingoyang'anani magawo anu).

3. Kudya kwanu kokhudzana ndi nkhawa kumatha kuchitika mukamayembekezera. Azimayi oyembekezera amatha kutopa mosavuta, ndipo kafukufuku wofalitsidwa mu Journal of the American Dietetic Association anapeza kuti amayi otopa komanso oda nkhawa amadya zakudya zambiri zama carbs ndi mafuta kusiyana ndi anzawo omasuka.

Momwe Mungalekere Kudya Mopambanitsa ndi Kuchepetsa Kupanikizika Akamwe zoziziritsa kukhosi pa zipatso ndi ndiwo zamasamba. Amayi oda nkhawawo adadya zokolola zochepa ndipo anali ndi michere yocheperako, monga vitamini C ndi folate.

Nayi ndemanga mwachangu momwe mungalimbikitsire kudya kwanu koyenera!

Onaninso za