Momwe mungachepetse kudya?

Zakudya zilizonse zomwe mukuyesera kuti mutenge, nthawi zambiri vuto lalikulu ndi njala yosaletseka yomwe imatigwera munthawi yolakwika kwambiri. Momwe mungachitire ndi izi - momwe mungachepetse chilakolako ndikusiya kuyendera m'matumbo a firiji, tidzazindikira m'zinthu zathu.

Ngati zakudya zilizonse zomwe zilipo zingagwire ntchito, aliyense akhoza kukhala ochepa. Kupatula apo, palibe chosavuta kuposa kudya zakudya kuchokera pamndandanda womwe wasankhidwa. Komabe, zoletsa pazakudya nthawi zambiri zimamasulira kukhala athanzi, mapaundi atsopano, kukhumudwa, komanso kupsinjika kwamaganizidwe. Kuti muchepetse kunenepa, ndikofunikira osati kungosintha kadyedwe kanu, komanso kusintha zomwe mumadya komanso momwe mumakhalira. Malingana ngati chosowa cha chakudya chikuwoneka chokoma komanso chosangalatsa, bola munthu azilimbikitsanso ndi chakudya ndikumapeza chitonthozo, ndikadali koyambirira kuti tizinene zakuchepetsa thupi. Zovuta zilizonse kapena kusintha kwa mawonekedwe, mwachitsanzo, patchuthi, kumabweretsa kudzidya kosalamulirika ndikubwerera ku mawonekedwe am'mbuyomu.

Pali njira zomwe zimakhala zofewa kuti ma psyche ndi thanzi azitha kulamulira chilakolako ndikupanga chizolowezi chodya mogwirizana.

Maganizo azakudya

Mwa munthu amene amadya bwino, nthawi zambiri njala imalankhula za njala. Kulakalaka kudya kumawoneka pomwe zinthu za thupi zatha ndipo muyenera kuwonjezeranso mphamvu. Nthawi yomweyo, munthu amamva bwino kuti ndi zinthu ziti zomwe alibe.

Njira yodziyimira payokha ya zakudya imakupatsani mwayi wodya zomwe mukufuna komanso osayika kwambiri pakamwa panu.

Tsoka ilo, kuchuluka kwakukulu kwamakhalidwe ndi malingaliro kumayikidwa pamachitidwe achilengedwe osavuta komanso oyera. Chifukwa cha iwo, kulumikizana pakati pa thupi ndi ubongo kumasokonekera, ndipo sitidya chifukwa tili ndi njala, koma chifukwa tikufuna kukhazika mtima pansi kapena kungoti "ndivomerezedwa kwambiri." Kumvetsetsa psychology yakudya mopitirira muyeso ndi gawo loyamba lofunikira pakudalira komanso kukhala wathanzi.

Kuphatikiza apo, kudya mopitirira muyeso chifukwa chamalingaliro kumadzaza ndikusintha kukhala matenda owopsa kwambiri - bulimia of genesis wamanjenje (gwero - "Wikipedia").

Zitsanzo za ana

M'chikhalidwe chathu, "chikondi" nthawi zonse chimatanthauza chakudya chambiri komanso chokoma. Ma pie a agogo aakazi, mabanzi, woyamba, wachiwiri, wachitatu ndi saladi nthawi yamasana. Zakudya zonsezi zimakhala chizindikiro cha thanzi, kuchuluka, chisamaliro.

M'malo mwake, mizu ya kunenepa kwambiri, yomwe nthawi zambiri imadziwika kuti chibadwa, ili m'zakudya zomwe zimafalikira ku mibadwomibadwo. Ana amazolowera chakudya, kudya pafupipafupi, zokonda, kuchuluka kwa chakudya. Makolo amapatsira ana awo nkhani yakususuka.

Zovuta zaubwana zochokera m'mibadwo yakale zitha kukhalanso vuto m'mibadwo yamtsogolo. Chifukwa chake, mbadwo womwe udafa ndi njala nthawi yankhondo nthawi zonse umasamalira chakudya ndi ulemu wapadera. Awa ndiwo agogo aakazi omwe ali okonzeka kudyetsa mpaka kufa.

Ana sangakonde kudya mopitirira muyeso chonchi, koma mosazindikira amaphunzira kulumikizana "amakonda - kudyetsa" ndipo mtsogolo amayamba kuchita izi ndi okwatirana kapena ana awo ndi zidzukulu zawo.

Malipiro oyang'anira ndi chikondi

Tonsefe, munjira ina iliyonse, tinasungulumwa, tinadzipeza tili m'malo omwe sitimakondedwa. Munthu aliyense amakumana ndi zokhumudwitsa m'njira yake. Ngati mutha kulipira izi kamodzi ndi chakudya, ubongo umakumbukira kulumikizana kwake.

Kukhumudwitsidwa mchikondi nthawi zambiri kumatengedwa ndi chokoleti kapena pizza. Ndi bwalo loipa.

Kudya mopitirira muyeso kumabweretsa kunenepa mwachangu.

Kusintha kwa thupi ndi kutayika kwa zokopa kumabweretsa zokhumudwitsa zatsopano kwa abwenzi komanso abale. Ululu wosungulumwa umandipangitsa kugula chakudya chochuluka. Nthawi yomweyo, kulemera kumakhala mtundu wazotchinga m'malo opweteketsa.

Wokhumudwa

Zakudya zam'madzi zam'madzi zimatha kulowetsedwa m'magazi pafupifupi nthawi yomweyo ndikupangitsa kuti thupi likhale ndi endorphin. Maswiti amapangitsa munthu kukhala wosangalala, wosangalala, komanso wodekha kwakanthawi. Psyche imadziteteza yokha ku nkhawa ndipo imasankha njira yochepera yodzithandizira.

Kutonthoza ndi chokoleti, muffin, kapena chakumwa chotsekemera mwachangu kumakhala chizolowezi.

Koma m'malo mwake, kupsinjika sikumatha kulikonse, mahomoni azovuta zamanjenje akupitilizabe kupangidwa. Izi zimabweretsa kutayika mphamvu, mphwayi, ndi ulesi.

M'boma ili, mukufuna kusangalala ndikupeza mphamvu. Njala imadzuka ndikupangitsa kuti udye zambiri.

Kudya osadziwa kanthu

Zakudya zokhwasula-khwasula zothamangira, zokoka pafupipafupi kuluma kuchokera mufiriji, kutafuna m'mafilimu kapena kuwonera TV kunyumba zonse zimayambitsa kunenepa mwachangu. Pakadali pano, anthu samachita chidwi ndi kutafuna, kulawa, komanso mtundu wazinthu. Zotsatira zake, zambiri zimadyedwa kuposa zofunikira.

Kuphatikiza apo, zakudya zopangira mwachangu nthawi zonse zimakhala zotsika mtengo, zoteteza kwambiri, mafuta opatsirana, shuga ndi zowonjezera zowonjezera chidwi.

Zimayambitsa kuchuluka kwa njala

Kuphatikiza pazinthu zamaganizidwe ndi mayanjano, mawonekedwe amthupi ndi kagayidwe kamakhudza chidwi chosalamulirika.

Chifukwa chake, chilakolako chofuna kudya koposa momwe zimawonekera chikuwoneka:

• Kuchuluka kwa shuga wamagazi kapena kuperewera kwama cell kupatsirana ndi insulin.
• Zovuta pamatenda a chithokomiro.
• Kusintha ndi kukanika kwa dongosolo lakugaya chakudya.
• Kusagwirizana kwa Vitamini ndi mchere.
• Kulephera kugwira ntchito kwaubongo.
• Kupsinjika kwakanthawi, kupsyinjika kwamanjenje, kukhumudwa.
• Kusintha kwamadzimadzi azimayi (premenstrual syndrome) kapena mimba, kuyamwitsa.

Popeza zambiri zomwe zimayambitsa kudya mopitirira muyeso zimakhudzana ndikupanga komanso kagayidwe kake ka mahomoni, musanayambe kuchepa thupi ndikugwira ntchito yoletsa kudya, muyenera kufunsa a endocrinologist ndikupereka mayeso onse oyenera.

Njira zochepetsera njala yochepetsera thupi

Munjira zonse, njira zonse zochepetsera chilakolako zimatha kugawidwa mthupi komanso m'maganizo. Zoyambazo cholinga chake ndikuteteza nthawi kuti chimbudzi chikhale chimbudzi, pomwe chomalizirachi cholinga chake ndi kupanga malo abwino ochepetsera thupi.

Zonsezi, zosintha pang'ono pamakhalidwe amthupi, zimagwira ntchito ndikuthandizira kuthana ndi kudya kwambiri.

Physiology ndi metabolism

Pali zakudya zingapo ndi micronutrients zomwe zingakuthandizeni kuti mukhale okwanira kwa nthawi yayitali.

Njira zomveka zopangira zakudya zimakuthandizani kuti muchepetse gawolo ndipo nthawi yomweyo simukumana ndi njala komanso kufooka masana.

Kuti muwongolere chidwi chanu pazakudya, muyenera kudya:

• Zakudya zomanga thupi kwambiri. Mapuloteni ndi omwe amamanga ma cell. Amathandizira kukhalabe ndi chidziwitso chodzaza kwanthawi yayitali komanso nthawi yomweyo kuti asataye minofu. Chowonadi ndi chakuti minofu imagwiritsa ntchito ma calorie ambiri kuti azigwirabe ntchito. Mukataya mphamvu zawo, kuwotcha mafuta kumachedwetsa, chifukwa sipadzakhala chilichonse choti mugwiritse m'malo osungira (gwero - buku "Sports Medicine", Makarova).
• Zomera zamtundu wa fiber, mbewu ndi mtedza, nyemba. Zingwe zamtundu ndizosakanikirana, zimadzaza m'mimba ndikutupa, zomwe zimapatsa chidwi chokwanira. Kuphatikiza apo, amawonongeka ndi microflora yam'mimba yochezeka mpaka mafuta acids, omwe amakhudza malo okonda kudya ku hypothalamus.
• Zakudya zolimba komanso zathunthu zokhwasula-khwasula. Smoothie ndi mapuloteni am'madzi amagwedeza craze alibe chochita ndi zakudya. Madziwo amayenda mwachangu m'matumbo, kumverera kwodzaza kumadutsa. Kudya mtedza kapena mbewu ndi thanzi labwino. Zothandiza kuti mutsegule chia, ma almond, mbewu za fulakesi, kapena masamba a saladi. Zakudya zolimba zimatenga nthawi yayitali kutafuna ndipo zizindikiritso zakukhala ndi nthawi yokwanira kuti zifike kuubongo zisanadyedwe.
• Khofi wakuda wachilengedwe. Imatulutsa peptide wokhutira YY. Kununkhira kwa khofi, kumbali inayo, kumapangitsa chidwi, choncho ndibwino kupewa zokometsera khofi kunyumba.
• Madzi okwanira okwanira. Nthawi zina ludzu limatha kubisala lokha ngati njala, popanda madzi njira yabwinobwino ya njira zamagetsi ndizosatheka. Madzi amafunikanso kuwononga mafuta. Kuphatikiza apo, thupi lathu limatha kulisunga likakhala ndi madzi ambiri.
• Chokoleti chowawa chowawa. Lili ndi stearic acid, yomwe imachedwetsa chimbudzi. Nthawi yomweyo, mukamagula chokoleti, muyenera kuphunzira mosamala ma CD, chifukwa nthawi zina opanga amawonjezera shuga kapena sitashi, mafuta amkaka kuti apange kukoma, ndipo sizothandiza kwa omwe achepetsa.
• Muzu wa ginger. Yogwira bioflavonoids ali ginger wodula bwino lomwe kupondereza njala, kuwonjezera chitetezo chokwanira ndi umoyo.
• Omega-3 mafuta acids. Kuti muchepetse kunenepa, muyenera mafuta, koma oyenera. Mbewu, nsomba, mafuta a masamba, ma avocado amakhala ndi mafuta ambiri osakwaniritsidwa, omwe matupi athu amangotenga mphamvu. Kudya omega-3s kungathandize kuchepetsa kulakalaka shuga. Komanso, zinthu izi zimathandizira kupanga leptin, hormone yomwe imayambitsa kukhuta.

Ginger angathandize kuchepetsa kudya

Psychology

Kuphatikiza apo, kuti mukhale osamala kwambiri pazomwe mumadya, ndi bwino kuganizira momwe mumadyera.

Maganizo azakudya ndizofunikira kwambiri kwa iwo omwe akufuna kuchotsa kudya mopitirira muyeso ndikuchepetsa.

Chifukwa chake, muyenera kukhala ndi chizolowezi:

• Ikani chakudya m'mbale yaying'ono ndikudya ndi supuni yaying'ono kapena foloko yayikulu. Mukungofuna kuyika chakudya chochuluka muzakudya zazikulu. Kukula kwake ndikofanana ndi mbale. Pa zoyeserazo, zidapezeka kuti munthu amadya pang'ono ndi supuni yaying'ono, koma ndi mafoloko zinthu zimasiyana.
• Masewera olimbitsa thupi komanso masewera. Ngakhale kutaya kwa kalori kudzafuna kubwezeretsanso, kukula kwanu kumachepa mukamaliza masewera olimbitsa thupi. Mfundo ndi ya mahomoni omwe amatulutsidwa panthawi yamagalimoto ambiri. Amapondereza malo okhala ndi njala muubongo ndikuchepetsa njala.
• Mugone maola 7. Pogona, munthu amapanga melatonin, yomwe imayambitsa kagayidwe ka mafuta ndipo imakhudza kuwonda. Kupuma kokwanira usiku kumachepetsa kupsinjika ndipo kumathandizira kupeza mphamvu zokwanira zochitira ndi mphamvu. Anthu omwe amagona nthawi yochepera maola 6 amakhala ndi mwayi wambiri wonenepa.
• Sinthani mulingo wamavuto ndikuphunzira kuthana nawo. Dongosolo la endocrine nthawi zambiri limavutika chifukwa chovutika maganizo, zomwe zikutanthauza kuti kuthekera kwakusokonekera kwamahomoni kumabweretsa kunenepa.
• Kuwonetseratu zabwino za zinthu. Ngati muli ndi lingaliro labwino la phindu lomwe thupi lili nalo mu mtedza uliwonse kapena chia pudding, ndiye kuti, zidzakhala zokoma kwambiri. Akatswiri ena a zamaganizo amalangiza kuti muwonetsenso zochitika za chakudya ndi zakudya zomwe mumakonda, koma zoletsedwa m'malingaliro anu. Kumbali imodzi, masewerawa amakuthandizani kupewa kudya keke yeniyeni. Kumbali inayi, samalola kuti athetse vuto lakudya.
• Pewani chakudya cham'mawa. Mosiyana ndi zomwe ambiri amakhulupirira, chakudya cham'mawa sichotheka. Akatswiri azaumoyo m'maphunziro awo awona kuti chakudya cham'mawa, makamaka chakudya chochuluka, chimapangitsa kuti magazi azigundika, zomwe zikutanthauza kuti pakadutsa chakudya chamadzulo njala imakhala yankhanza. Ngati simungathe kudya popanda kadzutsa konse, ndibwino kuti mupange mapuloteni, mwachitsanzo, idyani dzira.
• Chakudya chosinkhasinkha. Ngati mumadya pang'onopang'ono komanso mosinkhasinkha, simungangopeza zabwino zambiri pachakudya chanu, komanso mumamva msanga msanga. Ndikofunikira kusiya nthawi yomweyo kudya mukangokhuta. Mukamadya, simuyenera kusokonezedwa ndi zida zamagetsi, zokambirana, osaganizira zamalingaliro atsikulo kapena mavuto. Mfundo ndiyakuti mumizireni pantchitoyo ndikumverera kwanu.

Njira Zoyeserera Zochepetsera Njala

Pali njira zingapo zokuthandizani kuthana ndi chilakolako chomwe chilipo kale.

Ngati chilakolako chofuna kudya chidabwera msanga kuposa momwe ziyenera kukhalira, kapena patangopita nthawi yochepa mutatha kudya, zotsatirazi zikuthandizani kuthana ndi izi:

• Kambiranani ndi inu nokha. Ndikoyenera kudzifunsa mafunso ngati mukufunadi kudya kapena iyi ndi njira yodekha, yodziteteza, ndikuthawa mavuto.
• Decoction wa mankhwala zomera. Zakudya zozizilitsa kukhosi zitha kusinthidwa ndikamwa tiyi wazitsamba wofunda wopangidwa kuchokera ku Siberian buzulnik, angelica, marshmallow kapena nthula yamkaka.
• Mapiritsi omwe amapondereza kudya. Ambiri mwa iwo amakhala ndi vuto lotaya madzi m'thupi komanso laxative, komanso, ali ndi mndandanda wazotsutsana, kotero musanazitenge, muyenera kulingalira mosamala zaubwino ndi zoyipa.
• Zakudya zosakaniza pa zakudya zochepetsa kudya monga chinanazi, mphesa, nkhuyu. Zipatsozi zimakhala ndi shuga, motero kutumikirako kuyenera kukhala kochepa.
• Zochita zolimbitsa thupi monga kupuma zolimbitsa thupi ndi kutulutsa mpweya wambiri komanso kutulutsa mpweya, zotupa m'mimba, kupindika kwa thupi ndi crunches.

Zothandiza zidule

Kuchepetsa thupi ndi njira yovuta komanso yochedwa. Ndikofunika kukhala oleza mtima panjira yogwirizana ndi thanzi.

Pali zinsinsi zingapo zomwe zingakuthandizeni kuti muchepetse kunenepa osati chiyembekezo chazotsatira, koma kukhala moyo wathunthu komanso wachimwemwe:

• Malo osambiramo opumula, kudzipaka-mafuta, njira zodzikongoletsera zomwe zimapangitsa khungu kukhala labwinobwino, kuchepetsa nkhawa, komanso kuthandizira thupi kuwonda mosavuta.
• Zosangalatsa, zaluso, bizinesi yomwe mumakonda zimakupatsani mwayi wololera ndikuyiwala za chakudya.
• Aromatherapy wokhala ndi zipatso za zipatso, zobiriwira za apulo ndi peppermint zimachepetsa nkhawa ndikuchepetsa chilakolako chofuna kudya.
• Kuyenda, kuyenda, maulendo ena mwa iwo okha amafunika kuchita masewera olimbitsa thupi, pomwe ma calories amagwiritsidwa ntchito pang'onopang'ono komanso mosangalatsa. Zochitika zosangalatsa, malo okongola, anzanu atsopano amabweretsa kusungulumwa ndi kususuka kunja kwa chipolopolo.

Zakudya: zakudya zomwe zimawonjezera ndi kuchepetsa chidwi

Kumvetsetsa zakutundu ndi kuphatikiza kwa zakudya kumatha kuthandizira kukonza mapangidwe azakudya ndikukulolani kudya pang'ono. Ngati muphatikiza zakudya molakwika, mutha kupangitsa kuti shuga iziyenda bwino kapena kudya mopitirira muyeso (gwero - "Student in Dietetics and Nutrition Nutrition", Albina).

Tebulo limatchula zakudya zomwe ziyenera kupewedwa, komanso, zomwe zimalimbikitsa kudya pafupipafupi.

Momwe mungachitire ndi chakudya chanu chamadzulo?

Kuti musamasuke musanagone:

• Pitani kokayenda. Mukamayenda, ndikofunikira kupuma mwamphamvu komanso mopimitsa. Kuchita masewera olimbitsa thupi ndikuwona kusintha kwa chilengedwe, zomverera m'thupi lanu, anthu odutsa. Kukula kwamachitidwe olingalira kudzakuthandizira kukhazikitsa kulumikizana pakati paubongo ndi thupi, ndipo machitidwe opumira amalimbitsa maselo ndi mpweya komanso kufulumizitsa kagayidwe kake.
• Chezani pagulu lachidwi. Ndikofunika kuti muzizungulira ndi kuthandizidwa ndi anthu amalingaliro ofanana. Awa akhoza kukhala omwe akutaya kunenepa kapena anzawo, abwenzi, anzako pamagawo ena amoyo.
• Khalani ndi nthawi yosamalira nokha. Zodzikongoletsera zodzikongoletsera, kutikita minofu, malo osambira onunkhira, kusamalira khungu, misomali ndi chisamaliro cha tsitsi kumathandizira kudzidalira komanso kulimbitsa cholinga chokhala wokongola.

Njira za anthu zothetsera njala

Popeza ziwengo ndi contraindications, mukhoza kudzithandiza kulimbana ndi chilakolako osalamulirika kudya chinachake ntchito maphikidwe wowerengeka.

Njira zakhala zikudziwika kale:

• Decoction wa udzu winawake kapena masamba a parsley.
• Zitsamba tiyi ndi tchire ndi chamomile.
• Mafuta odzola, tengani supuni pamimba yopanda kanthu.

Ambiri amati kutikita minofu ya khutu ndi mapadi pakati pa chala chachikulu chakuphazi kumawathandiza kuthana ndi njala yawo.