Chifukwa Chiyani Ndimangodzuka Ndi Njala Nthawi Zonse Ndipo Ndingatani Pazimenezi?

Zamkati

• Kodi ndingatani ndikadzuka ndi njala?
• Chifukwa chiyani ndimadzuka ndi njala?
• Kudya mopitirira muyeso musanagone
• Kusowa tulo
• Matenda a Premenstrual (PMS)
• Mankhwala
• Ludzu
• Kupsinjika
• Kudzipereka kwambiri
• Matenda akudya usiku (NES)
• Mimba
• Matenda ena
• Momwe mungapiririre
• Nthawi yoti muwonane ndi dokotala
• Tengera kwina

Kodi ndingatani ndikadzuka ndi njala?

Njala ndi chilakolako chachilengedwe komanso champhamvu, koma matupi athu nthawi zambiri amadziwa nthawi yakudya ndi nthawi yogona. Kwa anthu ambiri, njala ndi chilakolako chimakwera madzulo ndipo chimakhala chotsikitsitsa usiku wonse komanso chinthu choyamba m'mawa.

Ngati mukupeza kuti mukudzuka pakati pausiku kapena m'mawa muli ndi njala zowawa, mwina thupi lanu silikupeza zomwe likufunikira.

Pali zifukwa zingapo zomwe mungakumane ndi njala usiku, koma mutha kuthana ndi ambiri mwa iwo ndikusintha pang'ono pazakudya kapena dongosolo lanu. Pemphani kuti mudziwe chifukwa chake mwina mukudzuka ndi njala ndi zomwe mungachite kuti mukonze.

Chifukwa chiyani ndimadzuka ndi njala?

Thupi lanu likuwotcherabe zopatsa mphamvu mukamagona, koma pokhapokha mutakhala ndi vuto lakuchipatala lomwe likufunika chithandizo, m'mimba mwanu simuyenera kuchita phokoso usiku.

Pali zifukwa zambiri zomwe mungadzere modzidzimutsa usiku kapena m'mawa. Nthawi zambiri, zimakhudzana ndi moyo, koma mankhwala ndi zina zitha kukhala zoyambitsa.

Kudya mopitirira muyeso musanagone

Ngati ndinu mtundu wa munthu wofikira pizza ndi zakudya zina zachangu ola limodzi kapena awiri musanagunde thumba, izi zitha kukhala chifukwa chomwe mukudzuka ndi njala.

Kudya zakudya - makamaka zomwe zili ndi wowuma kwambiri komanso shuga - asanagone kumayambitsa tsabola wamagazi. Minyewa yanu imatulutsa timadzi totchedwa insulin, tomwe timauza maselo anu kuti atenge shuga wamagazi. Izi zimapangitsa kuchuluka kwa shuga m'magazi kutsika, kumabweretsa njala.

Pamwamba pa izo, onetsani kuti kudya usiku nthawi zambiri sikukhuta poyerekeza ndi kudya m'mawa.

Asayansi amalimbikitsa kuti muzidya zakumwa zochepa, zopatsa thanzi zopatsa mphamvu zopatsa mphamvu zopatsa mphamvu zopatsa mphamvu ma calories opitilira 200 asanagone. Mwachitsanzo, chakumwa chokhala ndi mapuloteni asanagone chikuwonetsedwa kuti chimakwaniritsa njala yanu ndikupangitsanso kagayidwe m'mawa.

Kusowa tulo

Kusagona mokwanira kumalumikizidwa ndi kuchepa kwa shuga m'magazi. Ngakhale kugona pang'ono chabe kungakhudze kuchuluka kwa shuga m'magazi anu. Kuperewera kwa tulo kumalumikizidwa ndi milingo yayikulu ya ghrelin, mahomoni omwe amayambitsa njala. Ganizirani kugona maola asanu ndi limodzi kapena asanu ndi atatu usiku kuti muteteze izi.

Matenda a Premenstrual (PMS)

PMS ndimkhalidwe womwe ungakhudze thanzi lanu ndi machitidwe anu, nthawi zambiri nthawi yanu isanakwane. Amakhulupirira kuti amayamba chifukwa cha kusintha kwa mahomoni.

Kulakalaka chakudya, makamaka zakudya zopatsa shuga, ndi chizindikiro chofala, komanso:

• kuphulika
• kutopa
• amasintha tulo

Ngati mukuwona kusintha kwa njala kapena kudzuka ndi njala usiku nthawi yanu isanakwane, PMS ikhoza kukhala mlandu.

Mankhwala

Mankhwala ena amadziwika kuti amakulitsani chilakolako chofuna kudya, zomwe zingakupangitseni kuti mudzuke ndi m'mimba mokuwa. Izi zikuphatikiza:

• mankhwala ena opondereza
• mankhwala oletsa
• mankhwala
• mankhwala a migraine
• mankhwala ena a shuga, monga insulin
• mankhwala opatsirana
• mankhwala ochepetsa mphamvu

Ludzu

Ludzu nthawi zambiri limasokonekera ngati njala. Kutaya madzi m'thupi kumakupangitsani kukhala olema, zomwe zingakupangitseni kuganiza kuti muli ndi njala.

Ngati mukudzuka ndi njala ndi zilakolako, yesetsani kumwa tambula yayikulu yamadzi ndikudikirira kwa mphindi zochepa kuti muwone ngati kulakalaka kutha. Onetsetsani kuti mukukhala ndi madzi tsiku lonse.

Kupsinjika

Kupsinjika kumatchuka chifukwa choyambitsa kulakalaka chakudya. Mavuto akakwera, thupi lanu limatulutsa mahomoni ena, monga cortisol. Kupsinjika kumayambitsa kuyankha kwanu kwakuthawa kapena kumenya nkhondo, ndikupangitsa kuti shuga izituluke m'magazi anu kuti mupeze mphamvu mwachangu.

Yoga, kusinkhasinkha, ndi machitidwe opumira ndi njira zabwino zochepetsera kupsinjika ndi magazi a shuga mukamadya.

Kudzipereka kwambiri

Kuchita masewera olimbitsa thupi kumathandiza kuchepetsa zotumphukira zamagazi. Shuga wamagazi amatsika minofu yanu ikamamwa shuga m'magazi. Koma ngati mumachita masewera olimbitsa thupi usiku, mutha kupeza kuti shuga lanu lamagazi limatsika kwambiri kuti thupi lanu likhale lokhuta usiku wonse.

Onetsetsani kuti mukudya zokwanira pa chakudya chamadzulo kapena lingalirani kukhala ndi chotupitsa cha mapuloteni atatha kulimbitsa thupi. Ngati mumakonda kuchita masewera olimbitsa thupi usiku ndikugona mochedwa, mungafune kusunthira nthawi yanu yakudya nthawi yayitali - koma osayandikira kwambiri - nthawi yanu yogona.

Ndibwinonso kumwa madzi ambiri mukamaliza kulimbitsa thupi kuti mupewe kusowa kwa madzi m'thupi.

Matenda akudya usiku (NES)

NES ndi vuto la kudya lomwe limayambitsa kusowa kwa chakudya m'mawa, limalimbikitsa kudya usiku, komanso kuvutika kugona. Palibe zambiri zomwe zimadziwika pazomwe zimayambitsa matenda akudya usiku, koma asayansi amaganiza kuti zimakhudzana ndi kuchepa kwa melatonin usiku.

Anthu omwe ali ndi vutoli amakhalanso ndi leptin yotsika, yomwe ndi thupi lanu yomwe imatha kupondereza kudya, komanso zinthu zina zomwe zimapangitsa kuti thupi lizikhala ndi nkhawa.

NES sikudziwika nthawi zonse ndi madotolo ndipo palibe njira zilizonse zamankhwala. Mankhwala opatsirana pogonana angathandize kuthetsa vutoli.

Mimba

Amayi ambiri amawona kuti chilakolako chawo chimawonjezeka panthawi yapakati. Kudzuka ndi njala mwachidziwikire si chifukwa chodandaulira, koma muyenera kuwonetsetsa kuti kudya kulikonse usiku sikukupangitsani kulemera kwambiri.

Idyani chakudya chamadzulo chopatsa thanzi ndipo musagone wanjala. Chakudya chokhala ndi mapuloteni ambiri kapena mkaka wofunda umatha kuteteza shuga m'magazi anu usiku wonse.

Njala usiku uli ndi pakati ikhoza kukhala chizindikiritso cha matenda ashuga, omwe ndi kukwera kwa magazi m'mimba. Amayi onse amayesedwa ngati ali ndi pakati pa masabata 24 ndi 28 apakati ndipo nthawi zambiri amatha pambuyo poti mwana wabadwa.

Matenda ena

Matenda ena atha kukhudza kwambiri njala yanu, makamaka ngati imakhudzana ndi kagayidwe kanyama. Kunenepa kwambiri, matenda ashuga, ndi hyperthyroidism amadziwika kuti kumayambitsa mavuto pakulaka kwa kudya.

Matenda ashuga amayambitsa mavuto pakukhazikika kwa shuga m'magazi. Mwachitsanzo, mu mtundu wachiwiri wa shuga, maselo samayankha insulini ndipo shuga amazungulira m'magazi. Zotsatira zake ndikuti thupi lanu silimapeza mphamvu zomwe limafunikira, chifukwa chake mumamvanso njala.

Zizindikiro zina za matenda ashuga ndi izi:

• ludzu lokwanira
• kutopa
• zilonda zonyeka
• kusawona bwino
• kufunikira kwambiri kukodza

Kulemera kwambiri kapena kunenepa kwambiri kumathandizanso kuti zikhale zovuta kuti thupi lanu ligwiritse ntchito insulini ndikuchepetsa shuga m'magazi.

Kulakalaka kudya ndichimodzi mwazizindikiro za hyperthyroidism, zomwe zimachitika chithokomiro chanu chimapanga mahomoni ochulukirapo a tetraiodothyronine (T4) ndi triiodothyronine (T3).

Momwe mungapiririre

Kudya moyenera kumatha kukulitsa thanzi lanu komanso mphamvu zanu, komanso kukupatsani chiyembekezo usiku wonse. Izi zikutanthauza kudya zipatso zambiri ndi ndiwo zamasamba komanso shuga wochepa, mchere, tiyi kapena khofi, komanso mowa.

Yesetsani kuti musadye chakudya chachikulu musanagone. Kudya chakudya chochepa ndi lingaliro labwino ngati kwakhala kanthawi kuyambira chakudya chamadzulo, koma muyenera kupewa shuga ndi wowuma kwambiri. Cholinga ndikuti magawidwe anu ashuga yamagazi akhale okhazikika momwe mungathere.

Zosankha zabwino zodyera usiku ndi izi:

• Mbewu zonse zambewu zokhala ndi mkaka wamafuta ochepa
• yogurt wopanda chi Greek ndi zipatso
• mtedza wambiri
• tirigu pita ndi hummus
• mikate ya mpunga ndi batala wachilengedwe
• maapulo ndi batala wa amondi
• chakumwa chopatsa shuga chotsika kwambiri
• mazira owiritsa kwambiri

Ngati mumakhala ndi njala nthawi yonse musanakagone, lingalirani kusuntha nthawi yanu yamadzulo kwa ola limodzi kapena awiri.

Ngati muli onenepa kwambiri kapena onenepa kwambiri, kuchepa thupi kwawonetsedwanso kuti kumawongolera kuwongolera kwa magazi m'magazi ndikuwongolera chidwi chanu.

Nthawi yoti muwonane ndi dokotala

Onani dokotala ngati kusintha kwa moyo wanu sikukuthandizani, kapena mukukhala ndi zizindikiro zina. Ngati dokotala wanu akupatsani matenda a matenda, monga matenda a shuga, mosakayikira mudzaikidwa njira yothandizira kuti muthane ndi vutoli.

Ngati mukuganiza kuti njala yanu ndi chifukwa cha mankhwala, musaleke kumwa popanda kulankhula ndi dokotala poyamba. Angakulimbikitseni mankhwala ena kapena kusintha mlingo wanu.

Tengera kwina

Kusintha kosavuta kwa zakudya, monga kupewa wowuma ndi shuga musanagone, kuchepetsa kupsinjika, kugona mokwanira, ndikukhala ndi madzi okwanira kumatha kukuthandizani kuti muchepetse shuga wamagazi ndikuwongolera kudya kwanu.

Ngati mukulemera kwambiri kapena mukudziwa zizindikiro za matenda ena, onani dokotala wanu.