Zizindikiro 9 Zomwe Simukudya Zokwanira

Zamkati

• 1. Magetsi Ochepa
• 2. Kutayika kwa Tsitsi
• 3. Njala Yonse
• 4. Kulephera Kutenga Mimba
• 5. Nkhani Zogona
• 6. Kukwiya
• 7. Kumva Kuzizira Nthawi Zonse
• 8. Kudzimbidwa
• 9. Kuda nkhawa
• Mfundo Yofunika Kwambiri

Kukulitsa ndi kulemera kwa thanzi kumakhala kovuta, makamaka m'dziko lamakono lomwe chakudya chimapezeka nthawi zonse.

Komabe, kusadya ma calorie okwanira kumathanso kukhala nkhawa, kaya ndi chifukwa choletsa kudya mwadala, kuchepa kwa njala kapena zifukwa zina.

M'malo mwake, kudya mosalekeza nthawi zonse kumatha kubweretsa zovuta zingapo zamaganizidwe, thupi komanso malingaliro. Nazi zizindikiro 9 kuti simukudya mokwanira.

1. Magetsi Ochepa

Ma calories ndizigawo zamphamvu zomwe thupi lanu limagwiritsa ntchito.

Mukapanda kudya zakudya zopatsa mphamvu zokwanira, mumakhala otopa nthawi zambiri.

Chiwerengero cha zopatsa mphamvu zofunika pantchito izi pasanathe maola 24 chimatchedwa kupuma kwanu kwamagetsi.

Anthu ambiri amakhala ndi kagayidwe kabwino ka kagayidwe kake kuposa makilogalamu 1,000 patsiku. Kuwonjezera masewera olimbitsa thupi kumatha kukulitsa zosowa zanu za tsiku ndi tsiku ndi ma calories ena 1,000 kapena kupitilira apo.

Ngakhale mahomoni amathandizanso pakulimbitsa mphamvu, makamaka ngati mumamwa mafuta owonjezera kuposa momwe amafunira, muzisunga zochulukirapo monga mafuta. Mukalandira ma calories ochepa kuposa momwe amafunira, mudzaonda.

Kuletsa kudya kwama calories osachepera 1,000 tsiku lililonse kumatha kuchepetsa kuchuluka kwa kagayidwe kanu ndikupangitsani kutopa chifukwa simukudya ma calories okwanira kuthandizira ngakhale ntchito zoyambira zomwe zimakupatsani moyo.

Kudya kochepa kwambiri makamaka kumalumikizidwa ndi mphamvu zochepa mwa anthu okalamba, omwe kudya kwawo kumatha kutsika chifukwa chakuchepetsa njala ().

Kafukufuku wina mwa othamanga achikazi apeza kuti kutopa kumatha kuchitika mukamadya kalori wotsika kwambiri kuti athe kuthandizira masewera olimbitsa thupi. Izi zikuwoneka kuti ndizofala pamasewera omwe amatsindika kuchepa, monga masewera olimbitsa thupi komanso masewera olimbitsa thupi (,).

Komabe ngakhale masewera olimbitsa thupi ngati kuyenda kapena kukwera masitepe angakupangitseni kutopa mosavuta ngati kudya kwanu kalori kuli kotsika kwambiri kuposa zosowa zanu.

Kudya ma calories ochepa kwambiri kumatha kubweretsa kutopa chifukwa chokwanira mphamvu zolimbitsa thupi kapena kuyenda mopitilira ntchito zoyambira.

2. Kutayika kwa Tsitsi

Kumeta tsitsi kumakhala kopweteka kwambiri.

Ndi zachilendo kutaya tsitsi kangapo tsiku lililonse. Komabe, ngati mukuwona kuchuluka kwa tsitsi lomwe likupezeka mumtsitsi wanu wam'madzi kapena mumtsuko wosamba, zitha kukhala chizindikiro kuti simukudya mokwanira.

Zakudya zambiri zimafunikira kuti tsitsi likule bwino.

Kudya ma calorie osakwanira, mapuloteni, biotin, ayoni ndi michere yambiri ndizomwe zimayambitsa tsitsi (,,,,).

Kwenikweni, mukapanda kudya zopatsa mphamvu zokwanira ndi michere yofunikira, thupi lanu limaika patsogolo thanzi la mtima wanu, ubongo ndi ziwalo zina pakukula kwa tsitsi.

Kutaya tsitsi kumatha kuchitika chifukwa chosadya mokwanira ma calories, mapuloteni ndi mavitamini ndi michere.

3. Njala Yonse

Kukhala ndi njala nthawi zonse ndi chimodzi mwazizindikiro zowonekeratu kuti simukudya chakudya chokwanira.

Kafukufuku amatsimikizira kuti kulakalaka komanso kulakalaka chakudya kumawonjezeka chifukwa chakuwonjezeka kwama kalori chifukwa cha kusintha kwa mahomoni omwe amalamulira njala ndi kukhuta (,,,).

Kafukufuku wina wa miyezi itatu adatsata mbewa zomwe zidadyetsedwa zakudya zomwe zimakhala ndi 40% yama calories ochepa kuposa masiku onse.

Zinapeza kuti kuchuluka kwawo kwamankhwala opondereza kudya leptin ndi IGF-1 kunachepa ndipo zizindikiritso za njala zidakulirakulira ().

Mwa anthu, kuletsa ma kalori kumatha kuyambitsa njala ndi kulakalaka chakudya mwa onse olemera komanso onenepa kwambiri.

Pakafukufuku wa akulu 58, kudya 40% - zakudya zoletsedwa ndi kalori kumakulitsanso njala pafupifupi 18% ().

Kuonjezera apo, kudya kwa kalori kochepa kwawonetsedwa kuti kumawonjezera kupanga kwa cortisol, mahomoni opsinjika omwe amalumikizidwa ndi njala komanso kuchuluka kwamafuta am'mimba (,).

Kwenikweni, ngati kudya kwanu kalori kumatsika kwambiri, thupi lanu limatumiza zikwangwani zomwe zimakupangitsani kuti mudye kuti mupewe njala.

Kuchita mosavutikira kumatha kuyambitsa kusintha kwa mahomoni komwe kumakulitsa njala kuti athe kulipirira kuchepa kwama kalori komanso michere.

4. Kulephera Kutenga Mimba

Kutsata kumatha kusokoneza kuthekera kwa amayi kutenga pakati.

Hypothalamus ndi pituitary gland yomwe ili muubongo wanu imagwirira ntchito limodzi kuti mukhale ndi mphamvu yamahomoni, kuphatikiza uchembere wabwino.

Hypothalamus imalandira zizindikilo kuchokera m'thupi lanu zomwe zimadziwitsa nthawi yomwe mahomoni amafunika kusintha.

Kutengera ndi zomwe imalandira, hypothalamus imatulutsa mahomoni omwe amalimbikitsa kapena kulepheretsa kupanga estrogen, progesterone ndi mahomoni ena ndi vuto lanu lamatenda.

Kafukufuku wasonyeza kuti makina ovutawa amakhudzidwa kwambiri ndi kusintha kwa kuchuluka kwa kalori ndi kulemera ().

Ma calorie anu akudya kapena kuchuluka kwamafuta amthupi kutsika kwambiri, zizindikilo zimatha kusokonekera, zomwe zimapangitsa kusintha kwa mahomoni omwe amamasulidwa.

Popanda kuchuluka kwabwino kwa mahomoni oberekera, kutenga mimba sikungachitike. Chizindikiro choyamba cha izi ndi hypothalamic amenorrhea, kapena kusamba kwa miyezi itatu kapena kupitilira apo ().

Pakafukufuku wakale, azimayi 36 ochepa thupi omwe ali ndi amenorrhea kapena kusabereka okhudzana ndi zoletsa ma calorie amachulukitsa kuchuluka kwa kalori ndikumakwaniritsa kulemera kwa thupi, 90% adayamba kusamba ndipo 73% adakhala ndi pakati ().

Ngati mukuyesera kutenga pakati, onetsetsani kuti mukudya zakudya zopatsa thanzi, zokwanira-kalori kuti muwonetsetse kuti mahomoni akuyenera kugwira ntchito komanso kukhala ndi pakati.

Kugwiritsa ntchito ma calorie ochepa kungasokoneze ziwonetsero zoberekera za mahomoni, zomwe zimabweretsa zovuta kutenga pakati.

5. Nkhani Zogona

Kusowa tulo kwapezeka kuti kumayambitsa insulin kukana komanso kunenepa mu maphunziro ambiri ().

Kuphatikiza apo, ngakhale kudya mopitirira muyeso kumatha kubweretsa vuto la kugona, zikuwoneka kuti kudya kwambiri kungapangitsenso mavuto ogona.

Kafukufuku wa nyama ndi anthu awonetsa kuti kuletsa njala kwamankhwala kumabweretsa kusokonezeka kwa tulo ndikuchepetsa kugona pang'ono, komwe kumatchedwanso kugona tulo ().

Pakafukufuku wina wa ophunzira aku koleji a 381, zakudya zoperewera komanso zovuta zina pakudya zimalumikizidwa ndi kugona bwino komanso kusasangalala ().

Pakafukufuku wina wocheperako wa atsikana 10, milungu inayi yakudya idapangitsa kuti azigona tulo komanso kuchepa kwa nthawi yomwe amagona tulo tofa nato ().

Kumva ngati muli ndi njala yoti mugone kapena kudzuka ndi njala ndi zizindikilo zazikulu kuti simukupeza chakudya chokwanira.

Kuchotsa pansi kumalumikizidwa ndi kugona koyipa, kuphatikiza kutenga nthawi yayitali kuti mugone ndikusagwiritsa ntchito nthawi yocheperako.

6. Kukwiya

Ngati zinthu zazing'ono zayamba kukuyimitsani, zitha kukhala zokhudzana ndi kusadya mokwanira.

Zowonadi, kukwiya inali imodzi mwazinthu zingapo zomwe anyamata adakumana ndi zoletsa za kalori ngati gawo la Kuyesedwa ndi Njala ya Minnesota munkhondo yachiwiri yapadziko lonse ().

Amunawa adayamba kukhala osakhazikika komanso azizindikiro zina akudya pafupifupi 1,800 patsiku, omwe amadziwika kuti "osowa njala" pazosowa zawo zama calorie. Zosowa zanu mwina ndizotsika, kumene.

Kafukufuku waposachedwa kwambiri wa ophunzira aku koleji ndi aku sekondale a 413 adapezanso kuti kukwiya kumalumikizidwa ndi kusala kudya komanso kudya moperewera ().

Kuti musungunuke kwambiri, musalole kuti ma calories anu atsike kwambiri.

Kudya kwakanthawi kochepa kwakanthawi kochepa komanso kudya moperewera kumalumikizidwa ndi kukwiya komanso kusakhazikika.

7. Kumva Kuzizira Nthawi Zonse

Ngati mumamva kuzizira nthawi zonse, kusadya chakudya chokwanira kungakhale chifukwa.

Thupi lanu limafunikira kutentha ma calories angapo kuti apange kutentha ndikukhala ndi thanzi labwino, labwino.

M'malo mwake, ngakhale kuletsa pang'ono kwa kalori kwawonetsedwa kuti kumachepetsa kutentha kwa thupi.

Pakafukufuku wazaka zisanu ndi chimodzi wazaka za 72 wazaka zapakati, omwe amadya pafupifupi ma calories 1,769 tsiku lililonse anali ndi kutentha kotsika kwambiri kuposa magulu omwe amadya ma calories 2,300-2,900, ngakhale atachita masewera olimbitsa thupi ().

Pofufuza mosiyana pa kafukufuku yemweyo, gulu loletsedwa ndi ma kalori lidachepetsedwa ndi kuchuluka kwa mahomoni a chithokomiro a T3, pomwe magulu enawo sanatero. T3 ndi hormone yomwe imathandizira kutentha kwa thupi, mwazinthu zina ().

Pakafukufuku wina wazimayi 15 onenepa, milingo ya T3 idatsika mpaka 66% pakadutsa milungu isanu ndi itatu yomwe azimayi amadya ma calories 400 patsiku ().

Ponseponse, mukachepetsa kwambiri ma calories, mumakhala ozizira kwambiri.

Kugwiritsa ntchito ma calories ochepa kwambiri kumatha kutsitsa kutentha kwa thupi, komwe kumatha kukhala chifukwa chakuchepetsa mahomoni a T3 a chithokomiro.

8. Kudzimbidwa

Kusunthika kwamatumbo kawirikawiri kumatha kukhala kokhudzana ndi kuchepa kwa kalori.

Izi sizosadabwitsa, chifukwa kudya chakudya chochepa kwambiri kumapangitsa kuti muchepetse kugaya chakudya.

Kudzimbidwa kumatchulidwa kuti kumakhala ndi matumbo atatu kapena ochepa pamlungu kapena kukhala ndi zotchinga zochepa, zomwe ndizovuta kudutsa. Izi ndizofala kwambiri kwa anthu okalamba ndipo zimatha kukulirakulira chifukwa chosadya bwino.

Kafukufuku wocheperako wa achikulire achikulire a 18 adapeza kuti kudzimbidwa kumachitika nthawi zambiri mwa iwo omwe samadya ma calories okwanira. Izi zinali zowona ngakhale atakhala ndi michere yambiri, yomwe nthawi zambiri imawoneka ngati chinthu chofunikira kwambiri pakugwiritsa ntchito matumbo ().

Kudya ndi kudya chakudya chochepa kwambiri kungayambitsenso kudzimbidwa mwa achinyamata chifukwa cha kuchepa kwa kagayidwe kachakudya.

Pakafukufuku wazaka 301 za azimayi aku koleji, ma dieters okhwima kwambiri amatha kukhala ndi vuto la kudzimbidwa komanso mavuto ena am'mimba ().

Ngati mukukumana ndi mavuto pafupipafupi, ndikofunikira kuti muwone kuchuluka kwa chakudya chomwe mukudya ndikuwona ngati mukukwanira.

Kudya mwamphamvu komanso kusadya mopitirira muyeso kumatha kubweretsa kudzimbidwa, mwina chifukwa chazinyalala zochepa zopangira chopondapo komanso kuyenda pang'onopang'ono kwa chakudya kudzera m'mimba.

9. Kuda nkhawa

Ngakhale kudziyesa palokha kumatha kubweretsa kusakhazikika, kuda nkhawa kwathunthu kumatha kuchitika chifukwa chodya kwambiri kalori.

Pakufufuza kwakukulu kwa achinyamata opitilira 2,500 aku Australia, 62% ya omwe amadziwika kuti ndi "ma dieters owopsa" adanenanso zakukhumudwa komanso nkhawa ().

Kuda nkhawa kwawonedwanso mwa anthu onenepa kwambiri omwe amadya zakudya zochepa kwambiri.

Pakafukufuku wowerengera wa anthu 67 onenepa omwe amadya zopatsa mphamvu 400 kapena 800 patsiku kwa mwezi umodzi kapena itatu, pafupifupi 20% ya anthu m'magulu onsewa adanenanso za nkhawa ().

Kuti muchepetse nkhawa mukuyesera kuti muchepetse kunenepa, onetsetsani kuti mukudya mafuta okwanira ndikudya zakudya zopatsa thanzi zomwe zimaphatikizapo nsomba zambiri zamafuta kuti mutsimikizire kuti mukulandira omega-3 fatty acids, omwe angathandize kuchepetsa nkhawa ().

Zakudya zochepa kwambiri zama kalori zimatha kubweretsa kusinthasintha, nkhawa komanso kukhumudwa kwa achinyamata komanso achikulire.

Mfundo Yofunika Kwambiri

Ngakhale kudya mopitirira muyeso kumawonjezera chiopsezo chokhala ndi mavuto azaumoyo, kusadya mopitirira muyeso kumakhalanso kovuta.

Izi ndizowona makamaka poletsa koopsa kapena kwakanthawi kochepa. M'malo mwake, kuti muchepetse thupi, onetsetsani kuti mukudya ma calories osachepera 1,200 patsiku.

Kuphatikiza apo, samalani ndi zizindikilo 9 izi kuti mungafunike chakudya chochuluka kuposa chomwe mukudya pano.