Njira 10 Zobwereranso Panjira Pambuyo Pakumwa Kwambiri

Zamkati

• 1. Pitani Kuyenda
• 2. Muzigona
• 3. Idyani chakudya cham'mawa chopatsa thanzi
• 4. Khalani Wosungunuka
• 5. Yesani Yoga
• 6. Dzazani Veggies
• 7. Pewani Kudya Mwaulemu
• 8. Yambani Kulimbitsa Thupi
• 9. Muzidya Mokwanira
• 10. Wonjezerani Kudya Mapuloteni Anu
• Mfundo Yofunika Kwambiri

Kudya mopitirira muyeso ndi vuto pafupifupi aliyense amene akuyesera kuchepa nkhope nthawi ina, ndipo kumwa mosayembekezereka kumatha kukhumudwitsa kwambiri.

Choyipa chachikulu ndichakuti, zimatha kuyambitsa chidwi chanu, ndipo nthawi zina zimatha kupititsa patsogolo zomwe zingasokoneze kupita patsogolo kwanu.

Komabe, siziyenera kukhala choncho. Kuphatikiza zizolowezi zochepa m'zochita zanu kungakuthandizeni kupirira.

Nawa maupangiri 10 obwereranso panjira pambuyo podyera mosakonzekera.

1. Pitani Kuyenda

Kupita kokayenda mutangodya mopitirira muyeso kungakuthandizeni kuchotsa malingaliro anu ndikupangitsanso thupi lanu kumva bwino.

Kuyenda kwawonetsedwa kuti kumathandizira kuthamangitsa kutaya m'mimba, komwe kumatha kutonthoza kukhuta kapena kudzimbidwa chifukwa chodya mopitirira muyeso ().

Zitha kuthandizanso kuwotcha zina zowonjezera zomwe mwina mudamwa mukamamwa mowa kwambiri.

Kafukufuku wocheperako adawonetsa kuti azimayi onenepa omwe amayenda mphindi 50-70 katatu pamlungu kwa milungu 12 adataya 1.5% yamafuta amthupi, kuphatikiza mafuta am'mimba ().

Kuyenda kumathandizanso kuti muzisangalala komanso kuchepetsa nkhawa zomwe zingayambitse kudya.

M'malo mwake, kuchita masewera olimbitsa thupi kumatha kulimbikitsa kutulutsa ma neurotransmitter ofunikira monga serotonin ndi norepinephrine, omwe angateteze ku zovuta monga kukhumudwa ndi nkhawa ().

Kuchita masewera olimbitsa thupi kwawonetsedwanso kuti kumakulitsa chisangalalo ndikuchepetsa kupsinjika, komwe kungathandize kupewa magawo amtsogolo a binging (,).

Chidule Kuyenda ndi njira yosavuta yodzimverera bwino mukamamwa mowa kwambiri. Itha kuthandizira kukulitsa kutaya kwa m'mimba mukatha kudya, kuchepetsa mafuta m'thupi ndikusintha momwe mumamverere kuti zikuthandizireni kubwerera.

2. Muzigona

Kugona mokwanira pambuyo podyera mopitirira muyeso ndi njira yabwino yolimbanirana ndi zolakalaka ndikupeza tsiku lotsatira ndi phazi lamanja.

Kafukufuku apeza kuti kusowa tulo kumatha kuphatikizidwa ndi chidwi chambiri cha kudya. Makamaka, kusowa tulo kumatha kukhudza ma ghrelin ndi leptin, mahomoni awiri ofunikira omwe akukhudzidwa ndi njala komanso njala.

Ghrelin ndi timadzi tomwe timayambitsa njala muubongo, pomwe leptin ndimadzi otulutsidwa m'maselo amafuta omwe amawonetsa kukhuta ndikuthana ndi njala ().

Kafukufuku wina wa anthu 1,024 adapeza kuti kugona maola ochepera asanu ndi atatu usiku kumalumikizidwa ndi thupi lokwera kwambiri. Kugona kwakanthawi kochepa kumalumikizidwanso ndi ma ghrelin apamwamba komanso kutsika kwa leptin ().

Kafukufuku wina wocheperako adapeza kuti amuna omwe amagona maola anayi okha usiku amadya zopatsa mphamvu 22% tsiku lotsatira kuposa omwe adagona maola asanu ndi atatu ().

Ngakhale zofunikira zakugona zimasiyana mosiyanasiyana pakati pa anthu, akatswiri azaumoyo nthawi zambiri amalimbikitsa kugona kwa maola asanu ndi awiri kapena asanu ndi anayi usiku uliwonse.

Mutamwa mowa mosakonzekera, yesetsani kugona mofulumira kuposa masiku onse kuti muwonetsetse kuti mukukwanitsa kugona tulo tokwanira ndikuyamba tsiku lotsatira.

Chidule Kusagona kumayenderana ndi kuchuluka kwa chakudya. Zitha kusinthanso mahomoni omwe amachititsa njala. Cholinga chogona maola asanu ndi awiri mpaka asanu ndi anayi usiku uliwonse.

3. Idyani chakudya cham'mawa chopatsa thanzi

Ngakhale zingakhale zokopa kudya chakudya cham'mawa kapena chamasana tsiku lotsatira kudya mopitirira muyeso, kuyamba tsiku lanu ndi chakudya chopatsa thanzi kungakuthandizeni kuti muyambirenso.

Sikuti zimakulolani kuti muyambe mwatsopano mutatha kugona bwino usiku, komanso zingakuthandizeninso kuti mubwerere m'zochita zanu ndikupanga zisankho zabwino tsiku lonse.

Kafukufuku akuwonetsanso kuti kutsatira njira yodyera nthawi zonse kumatha kuphatikizidwa ndi kudya pang'ono (,).

Zomwe mumadya patsiku lanu loyamba patsikulo ndizofunikanso.

Mwachitsanzo, kafukufuku wina adapeza kuti kudya chakudya cham'mawa chokhala ndi mapuloteni ambiri kumachepetsa ma ghrelin, hormone yanjala, mogwira mtima kuposa kudya chakudya cham'mawa chambiri ().

Kafukufuku wina mwa anthu a 48 adawonetsa kuti kudya oatmeal, chakudya chokhala ndi mapuloteni komanso fiber, kukulitsa kukhutitsidwa ndikulimbikitsa kulakalaka kudya kuposa chakudya cham'mawa chokonzekera ().

Mwachidziwikire, yesetsani kusankha chakudya chomwe chili ndi mapuloteni ambiri komanso fiber kuti tsiku lanu liyambe bwino. Mutha kuphatikiza zipatso zokhala ndi fiber, nyama yankhumba, nyemba kapena mbewu zonse zokhala ndi zomanga thupi zopatsa thanzi komanso chakudya chopatsa thanzi.

Chidule Kudya chakudya chopatsa thanzi kumatha kukuthandizani kuti muyambe tsiku lanu moyenera, zomwe zingapangitse kuti musamadye tsiku lomwelo. Kugwiritsa ntchito mapuloteni apamwamba, zakudya zamafuta ambiri zitha kukhala zothandiza kwambiri kuti musamavutike ndi njala.

4. Khalani Wosungunuka

Sikuti kumwa madzi okwanira ndikofunikira pa thanzi lathu lokha - ndichinthu chofunikira kwambiri pakukulitsa kuchepa kwa thupi ndikuwongolera chidwi chanu.

Pambuyo pa gawo lakudya mopitirira muyeso, ndikofunikira makamaka kuwonetsetsa kuti mukukhala ndi madzi tsiku lonse.

Kafukufuku wa achikulire 24 adapeza pomwe anthu adamwa ma ola 17 (500 ml) amadzi asanadye, kuchuluka kwa ma calories omwe amadya pakudya kudatsika ndi 13%, poyerekeza ndi gulu lolamulira ().

Momwemonso, kafukufuku wina wocheperako adawonetsa kuti kuchuluka kwa madzi tsiku lililonse ndi ma ola 17, kuphatikiza chakudya chochepa kwambiri, kumachepetsa kuchepa kwa 44% poyerekeza ndi zakudya zochepa zokha ().

Kuyika madzi mumadzi kungathandizenso kuonjezera kagayidwe kake kuti muwotche mafuta owonjezera.

Kafukufuku wina adapeza kuti kumwa ma ola 17 amadzi kumawonjezera mphamvu zopumira za anthu pafupifupi 30% pakatha mphindi 30-40 ().

Kuchuluka kwa madzi omwe muyenera kumwa patsiku kumatha kudalira pazinthu zingapo. Komabe, njira yosavuta yokwaniritsira kusowa kwanu ndikumvetsera thupi lanu ndikumwa mukamva ludzu.

Chidule Kumwa madzi ochulukirapo kumatha kukuthandizani kuti muchepetse kunenepa, kuchepetsa kuchuluka kwa ma calorie ndikuchulukitsa kwakanthawi kogwiritsa ntchito mphamvu zanu.

5. Yesani Yoga

Yoga yakhala ikugwirizanitsidwa ndi maubwino angapo azaumoyo, kuphatikiza kuchepa kwa migraine pafupipafupi komanso kugona bwino (,).

Kuchita maseŵera a yoga kungalimbikitsenso kudya zakudya zabwino, zomwe zingachepetse chiopsezo chodya mopitirira muyeso.

Kafukufuku wina wocheperako adawona momwe yoga ingathandizire ngati njira yothandizira anthu kuti azidya kwambiri ndipo adapeza kuti zimathandizira kuchepetsa kudya kwambiri ndipo zidachepetsa kuchepa kwa thupi ().

Osati zokhazo, koma yoga imatha kukhala ndi gawo lokhazikika pamalingaliro anu kuti muchepetse kudya ndikumakulimbikitsani mukamamwa mowa mopitirira muyeso.

Zikuwonekeranso kuti amachepetsa milingo ya cortisol. Izi zitha kuthandiza kuchepetsa nkhawa komanso kukhumudwa poyambitsa kutenga kwa neurotransmitter serotonin (,).

Kafukufuku wa anthu 131 adapeza kuti kuchita masewera olimbitsa thupi a yoga kwa masabata 10 kudathandizira kuti mukhale ndi thanzi labwino komanso kuchepetsa kupsinjika ndi nkhawa ().

Ngakhale kuchita yoga mutangodya mopitirira muyeso kungakhale kothandiza, kuwonjezera pamachitidwe anu sabata iliyonse kungakhale kopindulitsa kwambiri kwakanthawi.

Kuti muyambe, yesani kutenga kalasi ya yoga kumalo ochitira masewera olimbitsa thupi kapena studio ya yoga.Palinso makanema apaintaneti komanso zinthu zina zomwe mungagwiritse ntchito poyesa yoga kunyumba.

Chidule Yoga itha kuthandiza kulimbikitsa zizolowezi zabwino zodyera ndipo itha kuthandizira kupewa kudya mwamalingaliro pochepetsa kupsinjika, kukhumudwa ndi nkhawa.

6. Dzazani Veggies

Masamba ali ndi zinthu zambiri zopatsa thanzi zomwe thupi lanu limafuna, kuphatikiza mavitamini, michere komanso ma antioxidants.

Kukhazikitsa ziweto pambuyo podyera ndi njira ina yothandiza kupewa kudya mopitirira muyeso.

Masamba ali ndi ulusi wambiri, womwe umayenda pang'onopang'ono m'mimba mwa m'mimba osagayidwa, ndikuthandizira kulimbikitsa kukhutira ().

Kafukufuku akuwonetsa kuti kubumpha zakudya zamafuta kungakuthandizeni kuchepetsa kulemera kwanu ndikukulimbikitsani kudya pang'ono.

Ndemanga imodzi idapeza kuti anthu akawonjezera kuchuluka kwa fiber ndi magalamu a 14 tsiku lililonse, amadya ma 10% ochepa ma calories pafupipafupi ndikuchepetsa kwambiri ().

Kafukufuku wina adawonetsa kuti anthu omwe amadya masamba ambiri adataya thupi ndipo amamva njala poyerekeza ndi gulu lolamulira ().

Lamulo labwino la chala chachikulu ndikudzaza theka la mbale yanu ndi veggies pachakudya chilichonse.

Muthanso kuyesa kuphatikiza zikopa zambiri m'zakudya zanu kuti muchepetse zolakalaka ndikuchepetsa chiopsezo chodya mopitirira muyeso. Kaloti wokhala ndi hummus, nsawawa yokazinga ndi tchipisi tophika kale zonse zimapanga zosakaniza zokoma, zopatsa thanzi.

Chidule Bwererani panjira pambuyo podyera mwa kudzaza masamba. Amakhala ndi michere yambiri ndipo atha kuthandiza kulimbikitsa kuchepa thupi ndikumverera kokwanira.

7. Pewani Kudya Mwaulemu

Mutamwa mowa kwambiri, kukonzekera zomwe mudzadye chakudya chamadzulo kungakhale chinthu chomaliza chomwe mungaganizire.

Komabe, kusadya chakudya kungachedwetse kupita patsogolo kwanu komanso kukulitsa kulakalaka kwanu, kukulitsa mwayi wakumwa mowa kwambiri.

Malinga ndi kafukufuku wina mwa azimayi a 14 athanzi, kudya katatu patsiku m'malo mwaziwiri kunathandiza kukhalabe osangalala tsiku lonse komanso kuwotcha mafuta ().

Kafukufuku wina wa anthu 15 adafanizira zovuta zakudya kamodzi kokha patsiku kapena kufalitsa kuchuluka komweko kwa zopatsa mphamvu katatu.

Osangodya kudya kamodzi patsiku kumangowonjezera ma ghrelin, mahomoni amanjala, komanso zidakhudzanso thanzi, kuphatikizapo kusala kudya kwa magazi ndikuchedwa kuyankha kwa insulin ().

Kafukufuku akuwonetsanso kuti kutsatira nthawi zonse kudya kumatha kuphatikizidwa ndi kudya pang'ono (,).

Kaya mwazolowera kudya katatu patsiku kapena kuchuluka kwakanthawi kochepa, chinthu chabwino kwambiri chomwe mungachite mutapumira ndikubwerera kuzinthu zomwe mumachita ndikutsatira zomwe zikukuyenderani bwino.

Chidule Kulephera kudya kumawonjezera njala ndi chilakolako chofuna kudya kwambiri. Kutsata chizolowezi chodya nthawi zonse kumatha kuphatikizidwa ndi kudya pang'ono.

8. Yambani Kulimbitsa Thupi

Kukhazikitsa njira zolimbitsa thupi nthawi zonse kumatha kubwera ndi zabwino zambiri, koma zitha kukhala zothandiza makamaka pambuyo poti mwaphuma mosakonzekera.

Kafukufuku m'modzi mwa azimayi onenepa kwambiri a 84 adapeza kuti kuphatikiza kwa machitidwe ozindikira-machitidwe (CBT) ndi masewera olimbitsa thupi anali othandiza kwambiri pakuchepetsa kudya pafupipafupi kuposa CBT yokha ().

Kafukufuku wina wocheperako mwa anthu omwe ali ndi vuto la kudya mopitirira muyeso adanena kuti miyezi isanu ndi umodzi yochita masewera olimbitsa thupi yasiya kudya mopitirira muyeso mwa 81% mwa omwe amatenga nawo mbali ().

Kuchita masewera olimbitsa thupi kumathandizanso kuti mukhale ndi chilakolako chofuna kudya komanso kuchepetsa kudya.

Kuwunikanso kafukufuku 20 kunanenanso kuti kuchita masewera olimbitsa thupi kumatha kupondereza ma ghrelin, mahomoni omwe amathandizira njala, komanso mahomoni owonjezera omwe amalimbikitsa kudzaza ().

Kuphatikiza masewera olimbitsa thupi m'zinthu zomwe mumachita nthawi zonse kumathandizanso kuti mukhale ndi nkhawa komanso kuti muchepetse nkhawa, zomwe zingakuthandizeni kuti muchepetse kudya (,).

Yesetsani kumenya masewera olimbitsa thupi mukangomwa mowa mwauchidakwa kuti mukhale olimbikitsidwa komanso kuti mubwerere panjira yabwino.

Ngakhale zili bwino, yesetsani kuchita masewera olimbitsa thupi nthawi zonse. Yesani kupeza mtundu wa masewera olimbitsa thupi omwe mumakonda.

Chidule Kuchita masewera olimbitsa thupi mukatha kudya pang'ono kungakuthandizeni kuti muyambirenso bwino. Zingakhudze mahomoni omwe amakhudza njala ndipo amatha kusintha mtima wanu. Pangani chizolowezi chochita masewera olimbitsa thupi kuti mudziteteze kuti musamadye kwambiri mtsogolo.

9. Muzidya Mokwanira

Kudya mozindikira ndi mchitidwe woyang'anitsitsa momwe mumamvera mukamadya, m'malo mongoponyera chakudya mkamwa mwanu.

Zonse ndizokhudza kuzindikira momwe mumamvera mukamadya ndikusangalala ndi kukoma, kapangidwe kake ndi fungo la zakudya zanu.

Kudya mosamala kumatha kuthandizira kuthana ndi vuto lakudya mopitirira muyeso, vuto lomwe limadziwika ndikumangodya nthawi zambiri ().

Kuwunikanso kumodzi kwa maphunziro 14 kunawonetsa kuti kuyeserera kulingalira kumachepetsa zovuta zomwe zimachitika pakudya kwambiri komanso kudya mwamalingaliro ().

Kafukufuku wina wocheperako adapeza kuti azimayi omwe ali ndi vuto lakudya mopitilira muyeso akapatsidwa kulumikizana komanso kulingalira zamakhalidwe, amakhala ndi machitidwe abwino akudya ndikudzizindikira ().

Kuwunikanso kafukufuku wa 24 kudawonetsa kuti kudya mosamala kumatha kuthandiza anthu kuchepetsa zakudya zawo masana, zomwe zitha kuwathandiza kuti achepetse thupi ().

Kuti muyambe kudya mosamala, pewani zosokoneza zakunja ndikuyesera kudya ndikusangalala ndi chakudya chanu pang'onopang'ono. Phunzirani kuzindikira mukakhala kuti mwakhuta kudziwa nthawi yomwe ingakhale yosiya kudya.

Chidule Yesani kudya moganizira kuti muchepetse kudya kwanu. Kudya mosamala kwawonetsedwa kuti kumachepetsa kudya kwambiri komanso kudya kwamaganizidwe. Zingathandizenso kuchepetsa kudya masana masana.

10. Wonjezerani Kudya Mapuloteni Anu

Kulimbikitsanso kudya zakudya zokhala ndi mapuloteni kumatha kukhala ndi mphamvu yayikulu pakukhazikitsa njala zanu, njala yanu komanso kudzaza kwanu.

M'malo mwake, kafukufuku wa anthu 19 adawonetsa kuti kuchuluka kwa mapuloteni kuchokera ku 15% mpaka 30% kumachepetsa kudya kwa kalori tsiku lililonse ndi ma 441 calories pafupifupi, komanso kudapangitsa kuchepa kwakukulu kwa kulemera kwa thupi ndi mafuta ().

Mapuloteni amathanso kukhudza mahomoni ambiri monga ghrelin omwe angakhudze njala. M'malo mwake, kafukufuku wina adapeza kuti kudya chakudya chokhala ndi mapuloteni ambiri kumachepetsa ma ghrelin bwino kuposa kudya chakudya chambiri ().

Kafukufuku wina adawonetsa kuti chakudya chokhala ndi mapuloteni ambiri chimathandizira kuwotcha kwamafuta ndikumverera kokwanira. Kuphatikiza apo, idakulitsa kuchuluka kwa GLP-1, mahomoni okhudzana ndi kupondereza kwa njala ().

Momwemo, muyenera kutsimikiza kuti mukuyikamo chakudya chabwino cha mapuloteni mu chakudya chilichonse ndikudya zokhwasula-khwasula zomanga thupi tsiku lonse.

Zitsanzo zina za zakudya zokhala ndi zomanga thupi zambiri zimaphatikizapo nyama, nsomba, mazira, mtedza, mbewu ndi zopangidwa ndi mkaka.

Chidule Kuchulukitsa kudya kwanu kwamapuloteni kumatha kukopa mahomoni ena amanjala kuti akweze kukhuta komanso kuchepetsa kudya kwa kalori.

Mfundo Yofunika Kwambiri

Kuterereka ndi kudya mopambanitsa pamene mukudya kungakhale kokhumudwitsa, koma sikuyenera kuchedwetsa kupita patsogolo kapena kulepheretsa kuonda kwanu.

M'malo mwake, musiye kulakwa, dzikhululukireni ndipo musalole kuti zikukhudze chifukwa cholimbikitsira.

Malangizo osavuta pamwambapa akuthandizani kuti muyambirenso ndikupitilizabe kukwaniritsa zolinga zanu.