Zotsatira Zovulaza Zakudya Zambiri

Zamkati

• 1. Angalimbikitse mafuta owonjezera thupi
• 2. Atha kusokoneza malamulo a njala
• 3. Zitha kukulitsa chiopsezo cha matenda
• 4. Zikhoza kusokoneza ubongo
• 5. Atha kukupangitsani kukhala oseketsa
• 6. Zitha kuyambitsa mpweya wambiri komanso kuphulika
• 7. Zitha kukupangitsani kugona
• Mfundo yofunika

Kaya muli panyumba kapena kunja komanso pafupi, zakudya zosakoma zosatha komanso kupezeka kwa zokhwasula-khwasula mwachangu zimapangitsa kukhala kosavuta kudya kwambiri.

Ngati simukudziwa kukula kwa magawo, kudya mopitirira muyeso kumatha kutuluka mosavuta ndikuwongolera zotsatira zoyipa zingapo zathanzi.

Njira imodzi yothetsera chizolowezi ichi ndikumvetsetsa koyamba momwe kudya mopitirira muyeso kumakhudzira thupi lanu.

Nazi zotsatira zisanu ndi ziwiri zakudya mopitirira muyeso.

1. Angalimbikitse mafuta owonjezera thupi

Kalori yanu ya tsiku ndi tsiku imatsimikiziridwa ndi kuchuluka kwa ma calories omwe mumadya poyerekeza ndi kuchuluka kwa zomwe mumawotcha.

Mukamadya kuposa momwe mumagwiritsira ntchito, izi zimadziwika kuti zotsalira za kalori. Thupi lanu limatha kusunga mafuta owonjezerawa ngati mafuta.

Kudya mopitirira muyeso kungakhale kovuta makamaka pakupanga mafuta owonjezera thupi kapena kunenepa kwambiri chifukwa mwina mumatha kudya ma calories ambiri kuposa momwe mukufunira ().

Izi zati, kuchuluka kwa mapuloteni sikuwonjezera mafuta m'thupi chifukwa cha momwe amapangidwira. Ma calories owonjezera ochokera ku carbs ndi mafuta amakonda kutulutsa mafuta amthupi (,).

Pofuna kupewa mafuta ochulukirapo, yesetsani kudzaza mapuloteni owonda komanso masamba osakhuthala musanadye chakudya chambiri chambiri.

Kudya mopitirira muyeso kumagwirizana kwambiri ndi mafuta owonjezera amthupi ndi kunenepa kwambiri chifukwa chokhala ndi mafuta ochulukirapo. Pofuna kupewa mafuta, yang'anani pamapuloteni owonda komanso masamba osakhuthala pakudya.

2. Atha kusokoneza malamulo a njala

Mahomoni awiri akulu amakhudza kuwongolera njala - ghrelin, yomwe imalimbikitsa kudya, ndi leptin, yomwe imapondereza kudya ().

Mukakhala musanadye kwakanthawi, milingo ya ghrelin imakula. Ndiye, mutatha kudya, leptin level amauza thupi lanu kuti ladzaza.

Komabe, kudya mopitirira muyeso kungasokoneze malirewa.

Kudya zakudya zokhala ndi mafuta ambiri, mchere, kapena shuga kumatulutsa mahomoni abwino monga dopamine, omwe amachititsa malo osangalatsa muubongo wanu ().

Popita nthawi, thupi lanu limatha kuphatikiza kusangalala kumeneku ndi zakudya zina, zomwe zimakhala ndi mafuta ambiri komanso ma calories. Izi zitha kupitilira malamulo a njala, kukulimbikitsani kuti muzidya mosangalala osati njala ().

Kusokonezeka kwa mahomoni awa kumatha kuyambitsa kudya mopitilira muyeso.

Mutha kuthana ndi izi mutagawana zakudya zina zabwino ndikumadya pang'ono pang'ono kuti thupi lanu lilembe kukwanira.

Kudya mopitirira muyeso kumatha kupitilira mahomoni omwe amayang'anira kukhuta ndi njala, zomwe zimapangitsa kuti zikhale zovuta kudziwa nthawi yomwe thupi lanu likusowa chakudya.

3. Zitha kukulitsa chiopsezo cha matenda

Ngakhale kudya mopitirira muyeso sikungakhudze thanzi la nthawi yayitali, kudya mopitilira muyeso kumatha kubweretsa kunenepa kwambiri. Momwemonso, vutoli lakhala likuwonetsedwa kuti limawonjezera chiwopsezo cha matenda (, 7, 8).

Kunenepa kwambiri, komwe kumatanthauza kukhala ndi mndandandanda wa misala (BMI) wazaka 30 kapena kupitilira apo, ndichimodzi mwazinthu zazikulu zomwe zimayambitsa matenda amthupi. Izi zikhalidwe zimakulitsa mwayi wanu wamatenda amtima komanso mavuto ena azaumoyo, monga matenda ashuga ndi sitiroko (9).

Zizindikiro za matenda amadzimadzi zimaphatikizapo mafuta ambiri m'magazi anu, kuthamanga kwa magazi, insulin kukana, ndi kutupa (9).

Kukana kwa insulin kumalumikizidwa kwambiri ndi kudya mopitirira muyeso. Amakula pamene shuga wambiri m'magazi anu amachepetsa kuthekera kwa hormone insulini yosunga shuga wamagazi m'maselo anu.

Ngati sangasamalire, insulin kukana kumatha kuyambitsa matenda amtundu wa 2.

Mungachepetse chiopsezo chanu pazinthu izi popewa kalori wambiri, zakudya zopakidwa, kudya zamasamba zokhala ndi michere yambiri, komanso kusanja magawo a carbs.

Kudya mopitirira muyeso kungalimbikitse kunenepa kwambiri komanso kukana kwa insulin, zifukwa ziwiri zazikulu zomwe zimayambitsa matenda amadzimadzi - gulu limodzi la zomwe zimawonjezera chiopsezo cha matenda amtima, sitiroko, ndi matenda ashuga.

4. Zikhoza kusokoneza ubongo

Popita nthawi, kudya mopitirira muyeso kumatha kuwononga ubongo.

Kafukufuku angapo amamangiriza kudya mopitilira muyeso ndi kunenepa kwambiri ndikuchepa kwamaganizidwe mwa okalamba, poyerekeza ndi omwe samadya mopitirira muyeso (10,,).

Kafukufuku wina ku okalamba adapeza kuti kunenepa kwambiri kumakhudza kukumbukira, poyerekeza ndi anthu wamba olemera ().

Izi zati, maphunziro ena amafunikira kuti azindikire kukula ndi njira zakuchepa kwamaganizidwe okhudzana ndi kudya kwambiri ndi kunenepa kwambiri.

Popeza kuti ubongo wanu umakhala ndi mafuta pafupifupi 60%, kudya mafuta athanzi monga ma avocado, ma butter a mtedza, nsomba zamafuta, ndi mafuta azitha kuthandizira kupewa kuchepa kwamaganizidwe (,,).

Kudya mopitirira muyeso ndi kunenepa kwambiri kumalumikizidwa ndi kuchepa kwazidziwitso zazing'ono ndi ukalamba, ngakhale kufufuza kwina kuli kofunikira.

5. Atha kukupangitsani kukhala oseketsa

Kudya kwambiri nthawi zonse kumatha kuyambitsa nkhawa ndi kudzimbidwa.

Mimba yayikulu ili ngati kukula kwa nkhonya ndipo imatha kukhala ndi ma ola 2.5 (75 mL) ikakhala yopanda kanthu, ngakhale imatha kukulira mpaka pafupifupi kilogalamu imodzi (950 mL) (,).

Dziwani kuti manambalawa amasiyanasiyana kutengera kukula kwanu komanso kuchuluka kwa zomwe mumadya nthawi zonse.

Mukamadya chakudya chachikulu ndikuyamba kufikira malire am'mimba mwanu, mutha kukhala ndi nseru kapena kudzimbidwa. Zikakhala zovuta kwambiri, nseru iyi imatha kuyambitsa kusanza, yomwe ndi njira ya thupi lanu yochotsera kuthamanga kwa m'mimba ().

Ngakhale mankhwala ambiri ochokera kutsamba atha kuthana ndi izi, njira yabwino kwambiri ndikuwongolera magawo anu ndikudya pang'onopang'ono kuti muchepetse zizindikilozo poyamba.

Kudya mopitirira muyeso kumatha kubweretsa nseru ndi kudzimbidwa chifukwa cha kuchuluka kwa chakudya cholowa m'mimba mwanu ndikulepheretsa kugaya chakudya.

6. Zitha kuyambitsa mpweya wambiri komanso kuphulika

Kudya chakudya chochuluka kumatha kusokoneza mawonekedwe anu am'mimba, kuyambitsa mpweya komanso kuphulika.

Zinthu zomwe zimapanga gasi zomwe anthu amakonda kudya ndizokometsera komanso mafuta, komanso zakumwa zama kaboni monga soda. Nyemba, nyama zina zankhumba, komanso mbewu zonse zimatulutsanso mpweya, ngakhale izi sizimadya mopitirira muyeso.

Kuphatikiza apo, kudya mwachangu kumalimbikitsa mpweya komanso kuphulika chifukwa chakudya chochuluka chomwe chimalowa m'mimba mwanu (,).

Mutha kupewa kupuma mopitirira muyeso komanso kuphulika mwa kudya pang'ono pang'ono, kudikirira mpaka mutadya kuti muzimwa madzi, ndikuchepetsa magawo azakudya za gassy.

Kudya zakudya zokometsera zambiri komanso zonenepa, komanso kumwa zakumwa zoziziritsa kukhosi monga soda, kumatha kuyambitsa mpweya komanso kuphulika.

7. Zitha kukupangitsani kugona

Atadya kwambiri, anthu ambiri amakhala aulesi kapena otopa.

Izi zikhoza kukhala chifukwa cha chodabwitsa chotchedwa hypoglycemia, yomwe shuga yanu yamagazi imatsika mutangodya chakudya chachikulu (,, 22).

Shuga wamagazi ochepa nthawi zambiri amathandizidwa ndi zizindikilo monga tulo, ulesi, kugunda kwamtima mwachangu, komanso mutu (23).

Ngakhale sizikumveka bwino, chifukwa chake chimaganiziridwa kuti chimakhudzana ndi kuchuluka kwa insulin (24).

Ngakhaleofala kwambiri kwa anthu omwe ali ndi matenda ashuga omwe amapatsa insulini yochulukirapo, hypoglycemia yothandizira imatha kuchitika mwa anthu ena chifukwa chodya kwambiri.

Kudya mopitirira muyeso kungapangitse anthu ena kugona kapena ulesi. Izi zikhoza kukhala chifukwa cha kuchuluka kwa insulini, zomwe zimapangitsa kuti shuga azikhala ndi magazi ochepa.

Mfundo yofunika

Ndikosavuta kudya mopitirira muyeso ngati simusamala kuchuluka kwa zomwe mumadya kapena momwe mumakhutira.

Zowonadi, chizolowezi chofala ichi chimatha kubweretsa kuphulika, gasi, nseru, mafuta owonjezera thupi, komanso chiopsezo chachikulu cha matenda angapo.

Chifukwa chake, muyenera kuyesetsa kupewa kudya mopitirira muyeso pochepetsa kukula kwamagawo anu, kudya zakudya zosakonzedwa pang'ono, ndikuwongolera zakudya zanu pazakudya zonse.

Ngati mukufuna, mutha kufunsa katswiri wazakudya kuti akuthandizeni kupanga njira yodyera yomwe imalimbikitsa thanzi labwino.