Njala yochulukirapo: chomwe chingakhale ndi momwe mungachitire izi

Zamkati

• 1. Kutaya madzi m'thupi
• 2. Ufa wochuluka ndi shuga
• 3. Kupanikizika kwambiri komanso kugona tulo
• 4. Matenda a shuga
• 5. Hyperthyroidism
• Momwe mungapewere njala yochulukirapo

Njala nthawi zonse imatha kuyambitsidwa ndi zakudya zamafuta azambiri, kupsinjika kowonjezera ndi nkhawa, kapena mavuto azaumoyo monga matenda ashuga. Komabe, ndikofunikira kudziwa kuti kuwonjezeka kwa njala kumakhala kwachilendo makamaka paubwana, pomwe wachinyamatayo amakhala mgulu lokula msanga ndipo pamakhala kusintha kwakukulu kwama mahomoni mthupi.

Kuphatikiza apo, kudya mwachangu sikulolanso mahomoni kuti azitha kulumikizana nthawi yoyenera pakati pamimba ndi ubongo, zomwe zimawonjezera kumva kwa njala. Nazi mavuto asanu omwe angayambitse njala:

1. Kutaya madzi m'thupi

Kusowa kwa madzi mthupi nthawi zambiri kumasokonezedwa ndikumva njala. Kukumbukira kumwa madzi ochuluka kumatha kuthana ndi vuto la njala, kuwonjezera pa kuzindikira zazizindikiro zakuchepa kwamadzi kumathandizanso kuzindikira vuto.

Mwambiri, kukhala ndi khungu louma, milomo yowuma, tsitsi lophwanyika ndi mkodzo wachikasu ndizosavuta kuzindikira zizindikiritso zosonyeza kusowa kwa madzi mthupi. Dziwani kuchuluka kwa madzi omwe amafunikira patsiku.

2. Ufa wochuluka ndi shuga

Kudya ufa woyera wambiri, shuga ndi zakudya zokhala ndi chakudya choyera, monga buledi woyera, zotsekemera, zokhwasula-khwasula ndi maswiti, zimayambitsa njala posakhalitsa chifukwa zakudya izi zimakonzedwa mwachangu, osapatsa thupi.

Zakudya izi zimayambitsa ma spike m'magazi a shuga, omwe ndi shuga wamagazi, kupangitsa thupi kutulutsa insulini yochulukirapo kuti ichepetse shugawo mwachangu. Komabe, pochepetsa shuga wamagazi, njala imayambanso.

Onerani vidiyo yotsatirayi ndikuphunzirani zoyenera kuchita kuti muchepetse chidwi chofuna kudya maswiti:

3. Kupanikizika kwambiri komanso kugona tulo

Kukhala wopanikizika nthawi zonse, kuda nkhawa kapena kugona mokwanira kumayambitsa kusintha kwama mahomoni komwe kumabweretsa njala. Mahomoni a leptin, omwe amapatsa kukhuta, amachepetsedwa pomwe mahomoni ghrelin akuwonjezeka, omwe amachititsa njala.

Kuphatikiza apo, pali kuwonjezeka kwa cortisol, mahomoni opsinjika, omwe amalimbikitsa kupanga mafuta. Nazi zomwe mungachite kuti muchepetse nkhawa komanso nkhawa.

4. Matenda a shuga

Matenda ashuga ndi matenda omwe shuga yamagazi imakhala yokwera nthawi zonse, chifukwa ma cell samatha kuigwira kuti ipeze mphamvu. Popeza maselo amalephera kugwiritsa ntchito shuga, pamakhala njala nthawi zonse, makamaka ngati munthu akudya makamaka chakudya.

Zakudya zam'madzi, monga buledi, pasitala, makeke, shuga, zipatso ndi maswiti, ndizofunikira zomwe zimayambitsa kuchuluka kwa shuga wamagazi, ndipo odwala matenda ashuga sangazigwiritse ntchito moyenera popanda kugwiritsa ntchito mankhwala osokoneza bongo komanso insulin. Dziwani zizindikiro za matenda ashuga.

5. Hyperthyroidism

Mu hyperthyroidism pali kuwonjezeka kwa kagayidwe kameneka, komwe kumayambitsa mavuto monga njala yanthawi zonse, kuchuluka kwa kugunda kwa mtima komanso kuwonda, makamaka chifukwa cha kuchepa kwa minofu.

Njala nthawi zonse imawoneka ngati njira yolimbikitsira anthu kudya kuti apange mphamvu zokwanira kuti kagayidwe kamene kali kakhale kambiri. Chithandizo chitha kugwiritsidwa ntchito ndi mankhwala, mankhwala a ayodini kapena opaleshoni. Onani zambiri za hyperthyroidism.

Momwe mungapewere njala yochulukirapo

Zina mwa njira zomwe zingagwiritsidwe ntchito polimbana ndi njala zomwe sizimatha ndi izi:

• Pewani zakudya zokhala ndi shuga wambiri monga makeke, makeke, maswiti kapena ayisikilimu, mwachitsanzo, chifukwa amachulukitsa mshuga wamagazi, womwe umachepetsanso mwachangu ndikupangitsa kuwonjezeka kwa njala;
• Lonjezerani zakudya zopatsa mphamvu monga tirigu ndi oat chinangwa, ndiwo zamasamba, nyemba, zipatso zokhala ndi mankhusu ndi bagasse, ndi mbewu monga chia, fulakesi ndi sesame, chifukwa ulusi umakulitsa kukhuta. Onani mndandanda wathunthu wazakudya zokhala ndi michere yambiri;
• Idyani zakudya zokhala ndi mapuloteni nthawi iliyonse, monga mazira, nyama, nsomba, nkhuku ndi tchizi, mwachitsanzo, chifukwa mapuloteni ndi michere yomwe imapereka kukhuta kwambiri;
• Idyani mafuta abwino monga mafuta owonjezera a maolivi, ma chestnuts, walnuts, ma almond, mtedza, nthanga za chia, fulakesi, zitsamba ndi nsomba zamafuta monga sardine, tuna ndi salimoni;
• Yesetsani kuchita masewera olimbitsa thupi tsiku lililonse, chifukwa zimathandiza kutulutsa ma endorphin muubongo, mahomoni omwe amapereka mphamvu, kupumula, kusintha malingaliro ndikuchepetsa nkhawa komanso kufunitsitsa kudya.

Komabe, ngati zizindikiro za njala nthawi zonse zikupitilira, ndikofunikira kukaonana ndi katswiri wazamaphunziro kuti aone momwe zingasinthire mahomoni kapena kupezeka kwa matenda aliwonse.

Onerani mu kanema pansipa chilichonse chomwe mungachite kuti musakhale ndi njala: