Kodi Mungakhale Ndi Moyo Wautali Wotani Popanda Chakudya Kapena Madzi?

Zamkati

• Chofunika Kwambiri: Chakudya kapena Madzi?
• Kodi Chimachitika N'chiyani M'thupi Lanu Pamene Simukupeza Chakudya Chokwanira Kapena Madzi?
• Kodi Mungadziwe Bwanji Ngati Mukusowa Njala?
• Momwe Mungapulumukire Popanda Chakudya kapena Madzi
• Onaninso za

Patadutsa milungu iwiri kuchokera pamene anyamata khumi ndi awiri ndi mphunzitsi wawo wa mpira atasowa ku Thailand, ntchito yopulumutsa inawatulutsa bwinobwino m'phanga lomwe anapezekamo pa July 2. Gululo linali litapita kukafufuza mapanga a Tham Luang ku Chiang Rai pa. Juni 23 ndipo adakodwa pambuyo pa kusefukira kwamadzi kunapangitsa kuti madzi m'phanga akwere kwambiri. Opulumutsa pomaliza adatulutsa mamembala omaliza a gululo, onse omwe ali ndi moyo, atangotsala pang'ono kupulumuka masiku asanu ndi anayi mobisa popanda chakudya ndi madzi abwino.

Ndi nkhani yochititsa mantha, yowopsa yomwe imakupangitsani kudzifunsa kuti: Kwanthawi yayitali bwanji angathe umasowa chakudya ndi madzi? Tsoka ilo, palibe yankho lenileni. "Nthawi yopulumuka ingadalire pa zinthu zosiyanasiyana monga momwe madzi amakhalira, kukula kwa thupi, kuonda kwa thupi, kunenepa kwambiri, kagayidwe kachakudya, ndi zochitika zilizonse zolimbitsa thupi," akufotokoza motero Whitney Linsenmeyer, Ph.D., RD, mneneri wa Academy of Nutrition and Dietetics komanso mlangizi ku department of Nutrition and Dietetics ku University of Saint Louis.

"Kawirikawiri, akuluakulu amatha masiku angapo (mwina mpaka sabata) opanda madzi ndipo milungu ingapo mpaka miyezi iwiri osadya," akutero a Liz Weinandy, katswiri wodziwitsa anthu za zakudya ku The Ohio State University Wexner Medical Center. Chifukwa maphunziro asayansi pamutuwu sangakhale oyenera (iyi ndi njala yomwe tikukamba), zambiri zomwe zimapezeka zimachokera kuzomwe anthu amakumana ndi masoka achilengedwe kapena zochitika ngati zomwe timu yaku Thailand idakumana nazo, akutero.

Chofunika Kwambiri: Chakudya kapena Madzi?

Nthawi zambiri anthu amatha kukhala opanda chakudya kuposa opanda madzi. Kafukufuku wina wotengera malipoti a nthano ndi kusindikizidwa m'magazini Archiv Fur Kriminologie inanena kuti anthu akhoza kukhala osadya kapena kumwa kwa masiku asanu ndi atatu mpaka 21, koma ngati wina akusowa chakudya, akhoza kukhala ndi moyo kwa miyezi iwiri. Ndipo kafukufuku wofalitsidwa mu British Medical Journal adagwiritsa ntchito zidziwitso za kumenyedwa ndi njala kuti adziwe kuti anthu amatha masiku 21 mpaka 40 osadya asanakumane ndi zizindikiro zowopsa.

Koma chifukwa thupi lanu limakhala madzi pafupifupi 60%, ndizofunikira kwambiri kuti mupulumuke kwakanthawi kochepa kuti muike madzi patsogolo. "Ziwalo zambiri m'thupi lanu zimafunikira madzi okwanira kuti azitha kugwira bwino ntchito," akutero Weinandy. "Ubongo wanu, mtima, mapapo, impso, ndi minofu zimafunikira madzi okwanira kuti agwire bwino ntchito. Mukayamba kusowa madzi m'thupi, simutha kuganiza moyenera. Izi sizongokhala chifukwa cha kutayika kwamadzimadzi komanso kutaya zofunika ma electrolyte monga potaziyamu ndi sodium, omwe amafunikira kuti minofu igwire bwino ntchito, makamaka ikafika pamtima.

Kodi Chimachitika N'chiyani M'thupi Lanu Pamene Simukupeza Chakudya Chokwanira Kapena Madzi?

Popanda michere yofunika kwambiri yochokera ku chakudya ndi madzi, thupi lanu limayamba kuyenda mukusintha kwa metabolic komwe kumadziwika kuti 'fed-fast cycle,' akutero Linsenmeyer. "Dziko lodyetsedwa nthawi zambiri limatha maola atatu mutatha kudya; vuto la postabsorptive likhoza kukhala paliponse kuyambira maola atatu mpaka 18 mutatha kudya; kusala kudya kumatenga pafupifupi maola 18 mpaka 48 popanda chakudya chowonjezera; dziko la njala limatha kuyambira awiri. masiku atatha kudya mpaka milungu ingapo, "akufotokoza.

Zomwe zikutanthauza ndikuti thupi lanu likazindikira kuti silikupeza chakudya chowonjezera, limayamba kuzolowera momwe mulili ndikugwiritsa ntchito njira zosiyanasiyana monga mafuta. Nthawi zambiri, thupi lanu limagwiritsa ntchito shuga ngati mphamvu, koma milingo ikamalizidwa, "panthawi yakusala kudya, malo ogulitsira mapuloteni amathandizira kwambiri; panthawi ya njala, timawona kusintha kwamafuta kugwiritsa ntchito makamaka mafuta amagulitsa poyeserera kuteteza thupi lowonda, "akutero a Linsenmeyer. (Chochititsa chidwi n'chakuti, zakudya za keto zimadziwikanso posintha mphamvu yopita ku mphamvu kuchokera ku carbs kupita ku mafuta kudzera pa ketosis. Kodi izi zikutanthauza kuti zakudya za keto zotchuka kwambiri ndi zoipa kwa inu?)

Minofu imasunganso madzi ochulukirapo kuposa mafuta, akufotokoza a Weinandy, zomwe zimapangitsa kuti thupi latsopanolo likhale lofunikira kwa munthu amene akuvutika ndi njala. Koma mukayamba kuwotcha mafuta makamaka chifukwa cha mphamvu-boma lotchedwa ketosis-ndipamene kusowa zakudya m'thupi kumakhala vuto lalikulu, chifukwa "palibe mavitamini, michere, ndi maelekitirodi," akutero. Thupi lanu silingasunge zakudya zofunikira kwambiri monga mavitamini B ndi vitamini C kwa masiku opitilira ochepa, ndipo kusowa kwa mavitaminiwa kumakhudza mphamvu zanu komanso thanzi lanu. "

Kodi Mungadziwe Bwanji Ngati Mukusowa Njala?

Zachidziwikire, mudzakhala ndi njala - chimodzi mwazinthu zoyambirira zomwe anyamata achi Thai adauza opulumutsa awo kuti "Idyani, idyani, idyani, muwauze kuti tili ndi njala." Koma sikuti ndi njala yokhayo yomwe ingakuthandizeni kudziwa momwe zinthu ziliri zovuta kwambiri. "Kuperewera kwa madzimadzi kumakhudza kwambiri thupi lanu," akutero a Weinandy. "Udzayamba kutaya madzi, ndipo kuthamanga kwa magazi kumatsika chifukwa cha kuchepa kwa magazi pamene thupi lako limayesetsa kusunga madzi," zomwe pamapeto pake zimatha kuyambitsa matenda opha ziwalo, matenda amtima, ndi impso. (Dziwani zambiri za momwe kutaya madzi m'thupi kumakhudzira malingaliro ndi thupi lanu.)

"Thupi la munthu likakhala ndi njala komanso / kapena kuchepa kwa madzi m'thupi kwa nthawi yayitali, zizindikilo zimaphatikizaponso kuchepa kwa kagayidwe kachakudya, kuwonongeka kwa malo ogulitsira mapuloteni mthupi, kusamvana bwino kwama mahomoni, kutopa, kupweteka mutu, chizungulire, khunyu, chisokonezo, komanso kuvutika kuyang'ana, atero Linsenmeyer .

Phunziro ilo kuchokera BMJ ananenanso kuti chizindikiro chachikulu cholepheretsa kufa ndi njala ndikumva kukomoka komanso kuzungulirazungulira, ndipo, pafupifupi nthawi zonse, apezanso kuti anthu ali ndi mitima yotsika modetsa nkhawa, vuto la chithokomiro, kupweteka m'mimba, komanso kukhumudwa.

Momwe Mungapulumukire Popanda Chakudya kapena Madzi

Ngakhale zinthu zambiri sizili m'manja mwanu ngati mungadzipezere nokha, nkuti, phanga lodzaza madzi, pali zinthu zingapo zomwe zingakuthandizeni kuti mukhale ndi moyo wautali.

Chofunika koposa, mukufuna kuchepetsa kuchita masewera olimbitsa thupi. Linsenmeyer anati: “Basal metabolism ya munthu ndiyo mphamvu yofunikira kuti thupi lizigwira ntchito bwino, mwachitsanzo, kugwira ntchito kwa ubongo ndi kupuma. "Zochita zilizonse zolimbitsa thupi zimafunikira mphamvu zowonjezera kuposa kagayidwe kamene kali koyambira, motero, kunena kuti, kuchepetsa zolimbitsa thupi kumachepetsa mphamvu zonse zomwe munthu amafunikira," zomwe zingathandize thupi lanu kusamalira mphamvu pamene sililandira mphamvu zowonjezera kuchokera ku chakudya kapena madzi.

Muyeneranso kukhala ozizira momwe mungathere, ngakhale zitanthauza kuti mupeze malo abwino kudikirira kupulumutsidwa kapena kungodzisungira thukuta. "Timataya madzi chifukwa cha mkodzo, thukuta, ndi kupuma, choncho n'zosatheka kuwasunga zonse-koma matupi athu amayesa kuchepetsa kuchuluka kwa zomwe zimachoka," akutero Weinandy, ndipo chilichonse chimene mungachite kuti thupi lanu lichite zomwe zingathandize. kupulumuka kwanu.

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