Kugona Kwambiri Kumatanthauza Kuchepa Kwa Chakudya Chopanda Chakudya - Ichi Ndi Chifukwa Chake

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Ngati mukuyesera kuthana ndi chilakolako chanu cha zakudya zopanda pake, nthawi yochulukirapo m'thumba ikhoza kupanga kusiyana kwakukulu. M'malo mwake, kafukufuku wa University of Chicago adawonetsa kuti kusagona mokwanira kumatha kukulitsa chilakolako cha zakudya zopanda thanzi, makamaka zakudya monga makeke ndi mkate, ndi 45 peresenti.

Osaona kufunika kwa kugona mopepuka. Mutha kuganiza kuti kugona pang'ono kumakupatsani nthawi yochulukirapo kuti muchite zinthu, koma zoona zake, mukungodzivulaza nokha ndikupangitsa zizolowezi zanu kukhala zovuta. Onani zifukwa zinayi izi kugona kwambiri kumatanthauza zolakalaka zochepa.

Imakuthandizani Kulamulira Chilakolako Chanu

Kugona kumathandizira kuwongolera mahomoni athu. Mausiku owerengeka osagona amatha kuwonjezera kuchuluka kwa ghrelin - timadzi timene timayambitsa chilakolako chathu. M'malo mwake, Kafukufuku wa Wisconsin Sleep Cohort adawonetsa kuti omwe adagona maola a 5 anali ndi 14.9% yapamwamba ya ghrelin kuposa anthu omwe amagona maola 8. Kulephera kugona sikuti kumangotanthauzira kusiyanasiyana kwama mahomoniwo komanso kumawunikira kuwonjezeka kwa Body Mass Index (BMI) ndi kunenepa kwambiri kwa anthu omwe sagona mokwanira. (Yesani njira zabwino izi pazakudya zopanda pake)

Zimathandizira Kukwaniritsa Zizindikiro

Mahomoni amakhudza chilakolako chathu - amathandiza kusintha tikakhala okhutira kapena okhutira. Mausiku owerengeka osagona amatha kutsitsa mlingo wa leptin - timadzi timene timayambitsa kukhuta. Ophunzira omwe adagona maola 5 anali ndi leptin yotsika ya 15.5% kuposa anthu omwe adagona kwa maola 8. Kulephera kugona kungapangitse kuti zikhale zovuta kuti tizindikire pamene tatopa kwambiri kuti tidye ma calories kuposa momwe timafunira.

Zimathandizira Kuweruza Kwanu

Mwina sizodabwitsa (ndipo zalembedwa bwino) kuti kusowa tulo kumachepetsa kukumbukira kwathu, kumatipangitsa kumva chifunga, kuonjezera kuthekera kwathu pa ngozi, kuonjezera chiopsezo cha matenda komanso kuchepetsa chilakolako chathu chogonana. Ikhozanso kusokoneza chiweruzo pankhani yosankha bwino. Tikatopa, timakhala ndi mwayi wogwira chilichonse chomwe chingakhale chothandiza (taganizirani makina ogulitsa maofesi, malo opumira chipinda kapena caramel latte) osati china chake chomwe ndi chabwino kwa ife. (Osamamatira pachakudya cha zakudya zopanda pake)

Imadula Kudya

Kafukufuku waposachedwapa wofalitsidwa m’magazini yotchedwa Kugona anasonyeza kuti kusowa tulo kumapangitsa kuti anthu azidya zakudya zotsekemera komanso zamchere zomwe zili ndi mafuta ambiri. Kafukufukuyu, yemwe adachitika ku University of Chicago's Clinical Research Center adachita nawo magawo awiri amasiku anayi. Oyamba adapangitsa kuti otenga nawo mbali azikhala maola 8.5 ali pabedi (ndi nthawi yogona ya maola 7.5) usiku uliwonse. Kuzungulira kwachiwiri kunali ndi maphunziro omwewo amathera maola 4.5 okha pabedi (nthawi yogona ya maola 4.2) usiku uliwonse. Ngakhale ophunzirawo adalandira chakudya chofanana nthawi yomweyo panthawi yonse yomwe amakhala, amadya zopitilira 300 zowonjezera akagona. Ma calories owonjezera makamaka amabwera chifukwa chodya zakudya zamafuta ambiri. (Onani: Zakudya Zonse 10 Zomwe Zimakulitsani Mphamvu Zanu Ndikuthandizani Kuti Muchepetse Kunenepa)

Yesani malangizo osavuta awa kuti akuthandizeni kugona bwino usiku:

• Pitani kukagona mphindi 10 mpaka 15 koyambirira usiku uliwonse mpaka mutapeza maola 7 mpaka 8 ogona. Sikuti mudzakhala ndi mphamvu zambiri tsiku lonse ndi zilakolako zochepa, komanso mudzakhala opindulitsa.
• Siyani kudya maola awiri musanamenye udzu. Kugona pamimba yokwanira sikumangokhala kovuta, koma kumatha kusokoneza tulo tofa nato. Kwa ambiri a ife, kuwotchera usiku kumatha kuwonongeka, ndipo ma calories akhoza kuwonjezera.
• Khalani ndi mwambo wogona. Sambani kutentha, imwani kapu ya tiyi wazitsamba kapena yesani mphindi 10 zakusinkhasinkha. Chitani zomwe zikukuyenderani bwino. Mwambo wanthawi zonse wogona ungakuthandizeni kugwedeza mutu mofulumira ndi kugona mokwanira.
• Timamva nthawi zonse, koma ikani foni yam'manja mukamatsala pang'ono kugona. Kuwala kochokera kuzipangizo zamagetsi kumatha kusokoneza kugona kwanu. M'malo mwake, National Sleep Foundation imanena kuti nthawi yausiku, ndikuchepetsa kwa kuwala komwe kumabwera ndi izi, zimakonda kudziwa ubongo wathu kuti "tizitha" kugona. Kugwiritsa ntchito zida zamagetsi masiku ano kumalepheretsa chilengedwechi.

Ngati mukufuna kuphatikiza magonedwe anu ndi maphikidwe azakudya zambiri kuti muchepetse kunenepa, muli ndi mwayi! Shape Magazine's Junk Food Funk: The 3, 5, ndi 7-day Junk Food Detox for Weight Loss and Better Health imakupatsani zida zomwe mukufunikira kuti muchepetse zilakolako zanu zazakudya ndikuwongolera zakudya zanu. Yesani maphikidwe 30 oyera ndi athanzi omwe angakuthandizeni kumva bwino kuposa kale. Gulani buku lanu lero!

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