N 'chifukwa Chiyani Ndimatopa Ndikadya?

Zamkati

• Kusungunuka kwanu
• Zakudya zanu
• Zakudya ndi tryptophan
• Zakudya zina
• Zizolowezi zanu zogona
• Zochita zanu zolimbitsa thupi
• Matenda ena
• Matenda a shuga
• Kulekerera zakudya kapena kusagwirizana ndi chakudya
• Kupeza matenda
• Kupewa kugona pambuyo pa chakudya
• Kumva kutopa mutadya ndikwabwino
• Kukonza Zakudya: Zakudya Zomenya Kutopa

Kumva kutopa mutadya

Tonse tamva - kumva kugona komwe kumalowa pambuyo pa chakudya. Ndinu okhuta komanso omasuka komanso ovutikira kuti mukhalebe otseguka. Kodi ndichifukwa chiyani nthawi zambiri chakudya chimatsatiridwa ndi chilimbikitso chadzidzidzi chogona, ndipo muyenera kuda nkhawa nacho?

Nthawi zambiri, kugona pang'ono mukamadya ndikwabwinobwino ndipo palibe chodetsa nkhawa. Pali zifukwa zingapo zomwe zimapangitsa izi pambuyo pa chakudya, ndipo pali zinthu zingapo zomwe mungachite kuti muchepetse zovuta.

Kusungunuka kwanu

Thupi lanu limafunikira mphamvu kuti ligwire ntchito - osati kungothamangitsa galu wanu kapena kuyika nthawi ku masewera olimbitsa thupi - koma kupuma ndikukhalapo. Mphamvuzi timapeza kuchokera ku chakudya chathu.

Chakudya chimaswedwa kukhala mafuta (glucose) ndim'magazi athu am'mimba. Macronutrients monga mapuloteni ndiye amapereka zopatsa mphamvu (mphamvu) ku matupi athu. Kuposa kungosintha chakudya kukhala mphamvu, kuzungulira kwathu kumayambitsa mayankho amitundu yonse mthupi lathu.

Mahomoni monga cholecystokinin (CCK), glucagon, ndi amylin amamasulidwa kuti awonjezere kudzaza (kukhuta), shuga wamagazi amakwera, ndipo insulin imapangidwa kuti alole kuti shuga azichokera m'magazi ndikulowa m'maselo, momwe amagwiritsidwira ntchito mphamvu.

Chosangalatsa ndichakuti, palinso mahomoni omwe amatha kubweretsa kugona ngati milingo yowonjezera ikupezeka muubongo. Mahomoni oterewa ndi serotonin. Mahomoni ena omwe amachititsa kugona, melatonin, samatulutsidwa poyankha kudya. Komabe, chakudya chimatha kukopa kupanga kwa melatonin.

Zakudya zanu

Ngakhale zakudya zonse zimakumbidwa mofananamo, sizinthu zonse zomwe zimakhudza thupi lanu chimodzimodzi. Zakudya zina zimatha kukupangitsani kugona kuposa ena.

Zakudya ndi tryptophan

Amino acid tryptophan amapezeka ku Turkey ndi zakudya zina zamapuloteni monga:

• sipinachi
• soya
• mazira
• tchizi
• tofu
• nsomba

Tryptophan imagwiritsidwa ntchito ndi thupi kupanga serotonin. Serotonin ndi neurotransmitter yomwe imathandizira kuwongolera kugona. N'kutheka kuti kuchuluka kwa serotonin kumayambitsa vutoli pambuyo pa chakudya.

Ku United States, tryptophan mwina imagwirizana kwambiri ndi Turkey kuposa chakudya china chilichonse. Izi mwina ndi chifukwa cha kugona komwe nthawi zina kumakhudzana ndi kudya chakudya chapakati, monga momwe zimakhalira ndi ambiri pa Thanksgiving.

Komabe, Turkey ilibe tryptophan yokwanira poyerekeza ndi zakudya zina zambiri wamba. Kugona kwa chakudya chamadzulo pambuyo pa Thanksgiving kumayenderana kwambiri ndi zinthu zina, monga kuchuluka kwa chakudya kapena kuchuluka kwa mowa kapena chakudya chomwe sichidya.

Onani momwe kuchuluka kwa tryptophan ku Turkey kumatsutsana ndi zakudya zina, malinga ndi. Mndandanda wa michere ya USDA umawonetsanso kuti kuchuluka kwa tryptophan pazakudya zina kumatha kusiyanasiyana kutengera momwe amakonzera kapena kuphika.

Malinga ndi National Academy of Science, ndalama zolandirira (RDA) za tryptophan patsiku kwa munthu wamkulu ndi mamiligalamu 5 (mg) pa kilogalamu imodzi ya thupi. Kwa munthu wamkulu wolemera mapaundi 150 (68 kg), izi zimamasulira pafupifupi 340 mg (kapena 0.34 g) patsiku.

Zakudya zina

Matcheri amakhudza milingo ya melatonin, chakudya chimapangitsa kutsetsereka ndikutsika m'magazi a shuga, ndipo mchere wa nthochi umasula minofu yanu. M'malo mwake, zakudya zambiri zimakhudza mphamvu zamagetsi m'njira zosiyanasiyana. Chimodzi mwazinthuzi zitha kukusiyani mtulo.

Zizolowezi zanu zogona

Ndizosadabwitsa kuti kusapeza tulo tokwanira tokwanira kumakhudza momwe mumamvera mukatha kudya. Ngati muli omasuka komanso okhuta, thupi lanu limatha kumva ngati kupumula, makamaka ngati simunagone mokwanira usiku wapitawu.

Chipatala cha Mayo chikusonyeza kumamatira ku ndandanda yanthawi zonse yogona, kuchepetsa kupsinjika, komanso kuphatikiza masewera olimbitsa thupi monga gawo la zochita zanu za tsiku ndi tsiku zokuthandizani kuti mugone bwino usiku.

Ngakhale amalimbikitsanso kuti mupewe kugona masana ngati mukuvutika kugona tulo tokwanira, kafukufuku m'modzi adapeza tulo tapambuyo pa nkhomaliro kuti mukhale tcheru komanso magwiridwe antchito amisala.

Zochita zanu zolimbitsa thupi

Kuwonjezera pa kukuthandizani kugona bwino usiku, kuchita masewera olimbitsa thupi kumatha kukupangitsani kukhala ogalamuka masana, ndikuchepetsa chiopsezo chakudya pambuyo podyera. Kafukufuku wambiri apeza kuti kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuwonjezera mphamvu ndikuchepetsa kutopa.

Mwanjira ina, kukhala pansi sikumapanganso nkhokwe ina yamagetsi yomwe mungagwiritsire ntchito mwakufuna kwanu. M'malo mwake, kukhala wokangalika kumathandizira kuti mukhale ndi mphamvu zothanirana ndi masiku anu.

Matenda ena

Nthawi zina, kutopa ndikatha kudya kapena kungogona nthawi zonse kungakhale chizindikiro cha matenda ena. Zinthu zomwe zingayambitse kugona pambuyo pa chakudya ndi izi:

• matenda ashuga
• kusalolera chakudya kapena zakudya zina
• kugona tulo
• kuchepa kwa magazi m'thupi
• chithokomiro chosagwira ntchito
• matenda a celiac

Ngati nthawi zambiri mumakhala otopa ndipo mumakhala ndi imodzi mwazimenezi, lankhulani ndi dokotala wanu za mayankho omwe angakhalepo. Ngati simukudziwa kuti pali vuto linalake lachipatala koma muli ndi zisonyezo zina kuwonjezera pa kugona pambuyo pa chakudya, dokotala wanu akhoza kukuthandizani kuzindikira chomwe chikuyambitsa kuchepa.

Matenda a shuga

Ngati wina yemwe ali ndi prediabetes kapena Type 1 kapena Type 2 shuga akumva kuti watopa atadya, chitha kukhala chizindikiro cha hyperglycemia kapena hypoglycemia.

Hyperglycemia (shuga wambiri wamagazi) imatha kuchitika mukamamwa shuga wambiri. Zimakhala zoipitsitsa ngati pali insulini yosakwanira kapena yokwanira yotengera shuga kumaselo kuti ipeze mphamvu.

Shuga ndiye gwero lalikulu la mphamvu lamaselo, lomwe limafotokozera chifukwa chake insulini yosagwira ntchito kapena yosakwanira ingakusiyeni mutatopa. Zizindikiro zina zokhudzana ndi hyperglycemia zitha kuphatikizira kukodza ndi ludzu.

Hypoglycemia (shuga wotsika magazi) imatha kuchitika chifukwa chodya chakudya chosavuta chomwe chimatha kugaya msanga. Zakudya zamadzimadzi izi zimatha kupanga kuchuluka kwa shuga wamagazi kenako kuwonongeka munthawi yochepa.

Hypoglycemia amathanso kupezeka kwa munthu yemwe ali ndi matenda ashuga yemwe wamwa insulin yambiri kapena mankhwala ena okhudzana ndi matenda ashuga kuposa momwe amafunikira potengera zakudya zomwe amadya. Kugona kungakhale chizindikiro chimodzi chachikulu cha hypoglycemia, komanso:

• chizungulire kapena kufooka
• njala
• kupsa mtima
• chisokonezo

Onse hyperglycemia ndi hypoglycemia ndimatenda azovuta, makamaka kwa anthu omwe ali ndi matenda ashuga. Ayenera kuthandizidwa nthawi yomweyo monga mwauzidwa ndi dokotala wanu.

Kulekerera zakudya kapena kusagwirizana ndi chakudya

Kulekerera kapena kusala kudya ndi zakudya zina kumatha kukhala kutopa ndikudya mukatha kudya. Kusavomerezeka kwa chakudya ndi chifuwa kumatha kukhudza chimbudzi kapena ntchito zina za thupi.

Zizindikiro zina zowopsa kapena zosapezekanso zimatha kupezeka, kuphatikiza kukhumudwa m'mimba, khungu, mutu komanso migraine.

Kupeza matenda

Ngati mukumva kuti mukutopa mukatha kudya, lingalirani kusunga zolemba zamakudya. Kungakhale njira yosavuta yothandiza poyambira kudziwa ngati pali zakudya ndi zosakaniza, kapena zina zoyambitsa, zomwe zitha kukhala ndi mphamvu pamagetsi anu.

Zolemba za chakudya, ngakhale mutangosunga imodzi kwa milungu ingapo, ziyenera kukhala ndi zolemba zonse zomwe mumadya ndi kumwa. Muyenera mwatsatanetsatane mukamadya chakudya kapena chakumwa komanso kuchuluka kwake. Komanso lembani momwe mumamvera. Samalani anu:

• mphamvu zamagetsi
• maganizo
• khalidwe la kugona
• ntchito ya m'mimba

Lembani zizindikiro zina ndi zina. Mutha kujambula kulumikizana pakati pa zakudya zanu ndi momwe mumamvera, mwina panokha kapena mothandizidwa ndi akatswiri azaumoyo.

Nthawi zonse ndibwino kuti mukambirane zakudya zanu ndi omwe amakuthandizani azaumoyo, makamaka ngati mumakhala otopa mukamadya. Mayeso osiyanasiyana azidziwitso amapezeka kuti awathandize kudziwa zomwe zimayambitsa kutopa kwanu, kuphatikiza:

• mayeso a kulolerana kwa shuga
• kuyesa kwa hemoglobin A1C
• kuyesa magazi m'magazi, mwina kusala kapena kusasintha
• kuyezetsa magazi kapena khungu kuti ayang'anire kusagwirizana kapena chakudya

Angathenso kupereka malingaliro othandizira kudya.

Wopereka chithandizo chamankhwala amatha kudziwa ngati kuyesedwa kuli kofunikira kapena ayi, ngati ndi choncho, ndi mayeso ati omwe ali oyenera.

Kupewa kugona pambuyo pa chakudya

Kutopa nthawi zonse mukatha kudya ndi chinthu choti mukambirane ndi dokotala wanu. Komabe, ngati kuthekera kwa vuto lina lalikulu kwatha kapena kutopa kumangoyambira nthawi zina, pali njira zosavuta zomwe mungatenge kuti muthandizenso kukhala ndi mphamvu zamagetsi.

Zakudya ndi zizolowezi za moyo zomwe zingathandize kukulitsa kapena kupititsa patsogolo mphamvu zamagetsi ndikuthana ndi kugona ndi monga:

• kukhala bwino hydrated
• kudya koyenera
• kuchepetsa chakudya chomwe chimadyedwa kamodzi
• kugona mokwanira kokwanira
• kuchita masewera olimbitsa thupi pafupipafupi
• kuchepetsa kapena kupewa mowa
• kusinthitsa kumwa kwa caffeine
• kudya zakudya zabwino m'matumbo mwanu, shuga wamagazi, kuchuluka kwa insulini, ndi ubongo - kuphatikiza chakudya chambiri, chopatsa mphamvu komanso mafuta athanzi

Chakudya chopatsa thanzi chomwe chimaphatikizapo zakudya monga masamba, mbewu zonse, ndi nsomba zamafuta zimalimbikitsa mphamvu. Yesetsani kuphatikiza mtedza, mbewu, ndi mafuta azakudya zambiri.

Kupewa shuga wambiri komanso kudya pang'ono, kudya pafupipafupi kumathandizanso.

Kumva kutopa mutadya ndikwabwino

Ngati mumamva kutopa mukatha kudya, pali mwayi wabwino kuti ndi thupi lanu lokha lomwe limayankha kusintha kwamankhwala amthupi komwe kumayambitsidwa ndi chimbudzi. Mwanjira ina, ndizabwinobwino.

Komabe, ngati chizindikirocho chimasokoneza kapena kusintha njira zomwe mumakhalira sizikuwoneka ngati zothandiza, mwina sizingakupwetekeni kuyankhula ndi dokotala kapena kupempha thandizo kwa katswiri wazakudya.

Kukonza Zakudya: Zakudya Zomenya Kutopa