Ichi ndichifukwa chake mumamva njala nthawi zonse

Zamkati

• Mchere Ukukusangalatsani
• Mukufuna Veggies pa Chakudya Cham'mawa
• Mukudziwa
• Mumadya Kambiri
• Ndinu Wotopa
• Onaninso za

Nthawi zambiri, njala imakhala ndi chifukwa chodziwikiratu, monga kusadya mokwanira kapena kusankha chakudya chomwe mulibe michere yokwanira (carbs, protein, ndi mafuta), atero a D. Enette Larson-Meyer, Ph.D., pulofesa wa kadyedwe ka anthu komanso mkulu wa Nutrition and Exercise Laboratory ku yunivesite ya Wyoming.

Nthawi zina, komabe, chifukwa chomwe mumakhala ndi njala nthawi zonse ndi chinsinsi. Kulakalaka kwanu kumawoneka kuti sikukumveka bwino, ndipo chilichonse chomwe mumadya chikuwoneka kuti chikuchepetsa - koma zowawa zanjalazo zilinso ndi chifukwa. Werengani kuti mudziwe zomwe zili kumbuyo kwawo komanso momwe mungapangire mafuta kuti mumve bwino. (Zokhudzana: 13 Zinthu Zomwe Mumamvetsetsa Mukakhala Munthu Wanjala Yamuyaya)

Mchere Ukukusangalatsani

Inde, zimakupangitsani kumva ludzu kwakanthawi kochepa. Koma pakapita nthawi, kumwa kwambiri mchere kumakupangitsani kumwa pang'ono koma kudya kwambiri, kafukufuku waposachedwapa amasonyeza. Pambuyo pa milungu ingapo pazakudya zamchere wambiri, otenga nawo gawo mu maphunziro adasindikizidwa Journal of Kufufuza Kwachipatala adanena kuti ali ndi njala. Mchere umapangitsa kuti thupi lizisunga madzi, zomwe zimachita popanga gulu lotchedwa urea. Njirayi imafunikira ma calorie ambiri, chifukwa chake imakulitsa chidwi chanu ndipo imatha kukupangitsani kukhala ndi njala nthawi zonse, olemba kafukufuku amafotokoza. Chakudya chokonzedwa nthawi zambiri chimakhala ndi sodium yobisika, choncho yesetsani kudya zambiri zatsopano. (Izi zati, dokotala wanu angakulimbikitseni kudya mchere wambiri ngati muli ndi vutoli.)

Mukufuna Veggies pa Chakudya Cham'mawa

Mukayamba tsiku ndi wowuma, wogaya mwachangu ma carbs ngati phala, waffles, kapena toast - "mumadzutsa" mahomoni anu anjala ndikuwapangitsa kukhala achangu tsiku lonse, akutero Brooke Alpert, R.D.N. Izi ndichifukwa choti zakudyazi zimayambitsa shuga wamagazi anu, zomwe zimapangitsa kuti insulin ndi cortisol iwonjezeke (mahomoni omwe amalimbikitsa kusungira mafuta), zomwe zimapangitsa kuti magazi anu azitsika kwambiri, kenako mumakhalanso ndi njala. Kuzungulira uku ndikutsika kumachitika mukamadya zakudya zokhuta, koma kafukufuku akuwonetsa kuti ndizovuta kwambiri mukadzuka ndi m'mimba mopanda kanthu. Kuti shuga wanu wamagazi azikhala okhazikika komanso kuti musakhale ndi njala tsiku lonse, Alpert akuwonetsa kuti muzidya chakudya cham'mawa chamapuloteni ndi ma carbs ochepa, monga mazira ndi ndiwo zamasamba, ndikusunga mkate ndi tirigu nkhomaliro ndi chakudya chamadzulo.

Mukudziwa

Ngati nkhawa ndi nkhawa zikukulepheretsani usiku, kusowa tulo kumatha kukulitsa chidwi chanu, Larson-Meyer akuti. Kuphatikiza apo, "kupsinjika kumakulitsa milingo yanu ya cortisol, yomwe ingayambitse njala," akuwonjezera. Kuti decompress, yesani yoga yotentha. Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi kutentha kumatha kutalikitsa chilakolako chachilengedwe-kuchepetsa mphamvu yolimbitsa thupi, pomwe yoga imakuthandizani kupumula. (BTW, ichi ndi chifukwa chake muli ndi njala masiku opuma.)

Mumadya Kambiri

Kudya msana tsiku lonse kumataya mahomoni anu anjala, atero a Alpert, wolemba Zakudya Zosakaniza. "Mukamadya pang'ono ndikumangokhala pachakudya chenicheni, simumva njala kapena kukhuta," akutero. "Pamapeto pake, chilakolako chanu chimatha, ndipo mumakhala ndi njala nthawi zonse."

M'malo mwake, idyani maola anayi aliwonse kapena kuposapo. Idyani zakudya zokhala ndi zomanga thupi, zopatsa mphamvu, ndi mafuta athanzi katatu patsiku, ndipo onjezerani zokhwasula-khwasula zokomera inu chakudya chikakhala motalikirana ndi maola oposa anayi. Kusankha mwanzeru: walnuts. Kudya izi kumayambitsa gawo laubongo lomwe limayang'anira njala ndi kulakalaka, kafukufuku waposachedwa apezeka.

Ndinu Wotopa

Tikakhala opanda cholinga, timayang'ana china chake cholimbikitsa, monga chakudya, akutero Rachel Herz, Ph.D., wolemba bukuli. Chifukwa Chomwe Mumadya Zomwe Mumadya. Ndipo kafukufuku akuwonetsa kuti timakonda kufunafuna zinthu monga tchipisi ndi chokoleti. "Ngati izi zikumveka zodziwika bwino, mvetserani thupi lanu ndikuwona zizindikiro zenizeni zanjala, ngati m'mimba yong'ung'udza," adatero Herz. "Mukamadya, yang'anani zomwe mwakumana nazo ndikusangalala nazo." (Zambiri pa izi apa: Phunzirani Momwe Mungadye Mosamala)

Mukamachita izi kwambiri, mudzatha kusiyanitsa pakati pa njala yakuthupi ndi yamalingaliro-ndipo, mwachiyembekezo, mumazindikira kuti simuli. moona wanjala nthawi zonse.

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