14 Zvikonzero Nei Iwe Unogara Uine Nzara

Zvemukati

• 1. Hausi kudya mapuroteni akakwana
• 2. Hausi kurara zvakakwana
• 3. Uri kudya zvakawandisa mafuta akacheneswa
• 4. Kudya kwako kwakaderera mumafuta
• 5. Hausi kunwa mvura yakakwana
• 6. Kudya kwako hakuna fiber
• 7. Unodya paunenge wakavhiringidzwa
• 8. Unorovedza muviri zvakanyanya
• 9. Uri kunwa doro rakawandisa
• 10. Unonwa macalorie ako
• 11. Unonyanya kunetseka
• 12. Uri kutora mimwe mishonga
• 13. Unodya nekukurumidza
• 14. Iwe une chirwere chekurapa
• Chinokosha

Nzara ndiyo muviri wako wepanyama iyo inoda kuti iwedzere kudya.

Paunenge uine nzara, dumbu rako rinogona "kurira" uye unzwe kushaya chinhu, kana iwe unogona kurwadziwa nemusoro, kunzwa kushatirwa, kana kutadza kutarisisa.

Vanhu vazhinji vanogona kuenda maawa akati wandei pakati pekudya vasati vanzwa nzara zvakare, asi iyi haisiyo nyaya yemunhu wese.

Pane tsananguro dzinoverengeka dzinogona kuitika dzeizvi, kusanganisira chikafu chisina mapuroteni, mafuta, kana faibha, pamwe nekushushikana zvakanyanya kana kupera mvura mumuviri.

Ichi chinyorwa chinokurukura zvikonzero gumi nezvina zvekuwanda kwenzara.

1. Hausi kudya mapuroteni akakwana

Kudya mapuroteni akakosha kwakakosha pakudya.

Protein ine nzara-inoderedza zvinhu zvinogona kukubatsira otomatiki kunwa mashoma macalorie masikati. Inoshanda nekuwedzera kugadzirwa kwemahormone ayo anoratidza kuzara uye kudzikisa huwandu hwehomoni dzinokurudzira nzara (,,,).

Nekuda kwemhedzisiro iyi, unogona kunzwa nzara kazhinji kana usiri kudya mapuroteni akakwana.

Mune kumwe kuongorora, varume gumi nevaviri vane huremu hwakawandisa avo vakadya 25% yemakoriori avo kubva kumapuroteni kwemavhiki gumi nemaviri vakawana kudzikiswa ne50% muchishuwo chavo chekunonoka-husiku husiku, zvichienzaniswa neboka raidya mapuroteni mashoma ().

Pamusoro pezvo, avo vane yakakwira mapuroteni inodya yakazadza kuzara mukati mezuva rese uye mashoma pfungwa dzakanyanya nezve chikafu ().

Zvikafu zvakawanda zvakasiyana zvine mapuroteni mazhinji, saka hazvinetsi kuwana zvakakwana kuburikidza nedhayeti yako. Kusanganisira sosi yeprotein muchikafu chega chega kunogona kubatsira kudzivirira nzara yakawandisa.

Zvigadzirwa zvemhuka, zvakadai senyama, huku, hove, nemazai, zvine huwandu hwakawanda hweprotein.

Ichi chikafu chinowanikwawo mune zvimwe zvinogadzirwa nemukaka, zvinosanganisira mukaka uye yogati, pamwe chete nezvirimwa zvidiki-zvinodyarwa semuriwo, nzungu, mhodzi, uye tsanga dzese.

Pfupiso Mapuroteni anoita basa rakakosha mukutonga kwetsika nekugadzirisa ako mahormone enzara. Neichi chikonzero, iwe ungangonzwa nzara kazhinji kana ukasadya zvakakwana zvacho.

2. Hausi kurara zvakakwana

Kuwana kurara kwakaringana kwakakosha zvakanyanya kune hutano hwako.

Kurara kunodiwa kuti mashandiro akanaka ehuropi hwako uye immune system, uye kuwana zvakakwana kunosangana nenjodzi yakaderera yezvirwere zvakawanda zvisingaperi, zvinosanganisira chirwere chemoyo nekenza ().

Pamusoro pezvo, kurara zvakaringana chinhu mune kudzora kwekudya, sezvo zvichibatsira kudzora ghrelin, iyo-hamu-inomutsa mahormone. Kushaiwa kwekurara kunotungamira kune yakakwira ghrelin nhanho, ndosaka iwe uchizonzwa kunzwa nzara kana iwe uchinge wabatwa kushaya (,).

Mune kumwe kuongorora, vanhu gumi nevashanu vaive vakarara vasina husiku humwe chete husiku vanonzi vane nzara zvakanyanya uye vakasarudza hukuru hukuru hwe14%, zvichienzaniswa neboka rakarara kwemaawa masere ().

Kuwana kurara kwakaringana zvakare kunobatsira kuve nemwero wakakwana weleptin, hormone inosimudzira manzwiro ekuzara (,).

Kuchengeta nzara yako iri pasi pesimba, zvinowanzo kurudzirwa kuti uwane anokwana maawa masere ekurara zvisina kumiswa husiku hwega hwega.

Pfupiso Kurara kwekushomeka kunozivikanwa nekukonzeresa kuchinja mune yako nzara mahormone uye kunogona kukusiya iwe uchinzwa nzara kazhinji.

3. Uri kudya zvakawandisa mafuta akacheneswa

Carbs yakanatswa yakagadziriswa uye kubviswa kwavo fiber, mavitamini, uye zvicherwa.

Imwe yeanonyanya kufarirwa masosi eakanatswa carbs hupfu chena, iyo inowanikwa mune dzakawanda zviyo-zvakavakirwa chikafu senge chingwa nepasta. Zvikafu zvakaita sesoda, zvihwitsi, uye zvinhu zvakabikwa, izvo zvinogadzirwa neshuga yakagadziriswa, inoonekwawo kunge yakanatswa carbs.

Sezvo yakanatswa carbs isina kuzadza fiber, muviri wako unozvidya nekukurumidza kwazvo. Ichi ndicho chikonzero chikuru nei iwe ungave uine nzara kazhinji kana iwe uchidya yakawanda yakanatswa carbs, sezvo ivo vasiri kukurudzira akakosha manzwiro ekuzara ().

Uyezve, kudya carbs yakanatswa kunogona kutungamira kukurumidza spikes muropa rako shuga. Izvi zvinotungamira kune akawedzera mazinga e insulini, hormone inotakura kutakura shuga mumasero ako (,).

Kana yakawanda insulini ikaburitswa kamwechete mukupindura shuga yakawandisa muropa, inokurumidza kubvisa shuga kubva muropa rako, izvo zvinogona kutungamira mukudonha kamwe kamwe mumashuga eropa, chiitiko chinozivikanwa se hypoglycemia (,).

Mashuga eropa akaderera anoratidzira muviri wako kuti unoda chikafu chakawanda, chinova chimwe chikonzero nei uchinzwa nzara kazhinji kana macarbbs akaomeswa ari chikamu chenguva dzose chekudya kwako ().

Kuti uderedze yako yakanatswa carb inodya, ingoitsiva iyo ine hutano, chikafu chizere semuriwo, michero, nyemba, uye tsanga dzese. Izvi zvekudya zvichiri zvakakwirira muma carbs, asi zvakapfuma mu fiber, izvo zvinobatsira kuchengetedza nzara iri pasi pesimba ().

Pfupiso Yakanatswa carbs inoshaya fiber uye inokonzeresa kuchinja kweshuga muropa, izvo zviri zvikonzero zvekutanga nei kudya zvakawanda kwazvo zvingakusiya uchinzwa nzara.

4. Kudya kwako kwakaderera mumafuta

Mafuta anoita basa rakakosha mukuchengetedza iwe uzere.

Izvi zvinodaro nekuda kwekunonoka kwepamuviri nzira yekufamba, zvichireva kuti zvinotora nguva yakareba kuti iwe uchere uye ugare mudumbu rako kwenguva yakareba. Pamusoro pezvo, kudya mafuta kunogona kutungamira mukuburitswa kweakasiyana-siyana ekuzadza-kukurudzira mahormone (, 14,).

Nezvikonzero izvi, unogona kunzwa uchinzwa nzara kazhinji kana chikafu chako chakaderera mumafuta.

Chimwe chidzidzo chakasanganisira vanhu vakuru mazana maviri nemakumi manomwe vane kufutisa vakawana kuti avo vaitevera kudya kwakaderera-mafuta vaive nekuwedzera kukuru mukushuva kwecarbs uye zvido zvekudya zvine shuga yakawanda, zvichienzaniswa neboka raidya kudya kwakaderera-carb ().

Uyezve, avo vari muboka rakaderera-mafuta vakataura mamwe manzwiro enzara kupfuura boka rakatevera rakaderera-carb kudya maitiro ().

Kune zvakawanda zvine hutano, zvine mafuta akawanda zvekudya zvaunogona kusanganisira mukudya kwako kuti uwedzere mafuta ako ekudya. Dzimwe mhando dzemafuta, senge yepakati-cheni triglycerides (MCTs) uye omega-3 fatty acids, akave akadzidziswa zvakanyanya kugona kwavo kudzikisira chishuwo (,,,).

Chikafu chakapfuma kwazvo cheMCT mafuta ekokonati, nepo omega-3 fatty acids anowanikwa muhove dzakakora salmon, tuna, uye mackerel. Iwe unogona zvakare kuwana omega-3s kubva kuzvirimwa-zvakavakirwa chikafu, senge walnuts uye flaxseeds.

Zvimwe zvekudya zvine hutano, zvine mafuta akawanda zvinosanganisira makotapeya, maorivhi, mazai, uye yogati ine mafuta akazara.

Pfupiso Unogona kunzwa nzara kazhinji kana ukasadya mafuta akakwana. Izvi zvinodaro nekuti mafuta anoita basa rekudzora kugaya uye nekuwedzera kugadzirwa kwekuzara-kukurudzira mahormone.

5. Hausi kunwa mvura yakakwana

Kurongeka kwakakodzera kunokosha zvakanyanya kune hutano hwako.

Kunwa mvura yakakwana kune mabhenefiti akati wandei ehutano, kusanganisira kusimudzira huropi uye hutano hwemwoyo uye kugadzirisa mashandiro ekuita. Pamusoro pezvo, mvura inochengetedza ganda rako uye chirongwa chekugaya chikafu chine hutano ().

Mvura iri kunyatso zadza uye ine mukana wekudzora kudya kana uchidyiwa usati wadya (,).

Mune kumwe kuongorora, vanhu gumi nevaviri vakanwa makapu maviri emvura pamberi pekudya vakadya dzinoda kusvika mazana matanhatu emakoriori pane avo vasina kunwa chero mvura ().

Nekuda kwebasa remvura rekukuchengeta iwe uchiguta, unogona kuona kuti unonzwa nzara kazhinji kana usiri kunwa zvakaringana nazvo.

Kunzwa kwenyota kunogona kukanganisa nemanzwiro enzara. Kana iwe uchigara uine nzara, zvinogona kubatsira kunwa girazi kana maviri emvura kuti uone kana iwe uchingove nenyota ().

Kuti uve nechokwadi chekuti wanyatsoiswa mvura, ingonwa mvura kana uchinzwa nyota. Kudya zvakawanda zvekudya zvine mvura, kusanganisira michero nemiriwo, zvinobatsirawo kune yako hydration zvido ().

Pfupiso Unogona kugara uine nzara kana usiri kunwa mvura yakakwana. Imhaka yekuti ine chikafu-chinoderedza zvinhu. Pamusoro pezvo, unogona kunge uri kukanganisa manzwiro enyota yekunzwa kwenzara.

6. Kudya kwako hakuna fiber

Kana kudya kwako kusisina fiber, unogona kunzwa uine nzara kazhinji.

Kudya yakawanda yeakakwira-fiber chikafu kunobatsira kuchengetedza nzara iri pasi pesimba. Chikafu chepamusoro-fiber chinononoka kupera kwemudumbu uye chinotora nguva yakareba kugaya pane yakaderera-fiber chikafu (, 26).

Pamusoro pezvo, kuwanda kwefibre kunokonzeresa kuburitswa kwehombodo-inoderedza mahormone uye kugadzirwa kweyepfupi-cheni mafuta acids, ayo akaratidzirwa kuve ane kuzara-kukurudzira mhedzisiro ().

Izvo zvakakosha kuti uzive kuti kune mhando dzakasiyana dzefibre, uye mamwe ari nani pane mamwe ekukuchengeta iwe uzere uye kudzivirira nzara. Ongororo dzinoverengeka dzakawana yakasungunuka fiber, kana faibha iyo inonyungudika mumvura, iri kuzadza kupfuura kusasungika fiber (,, 29).

Zvikafu zvakawanda zvakasiyana, senge oatmeal, mbeu yeflakisi, mbatatisi, maranjisi, uye zvinomera zveBrussels, inyowani sosi yakasungika.

Kudya kwepamusoro-fiber kwete chete kunobatsira kudzikisira nzara, asi zvakare inosanganisirwa nezvimwe zvakanakira hutano, senge kudzikiswa kwengozi yechirwere chemoyo, chirwere cheshuga, uye kufutisa ().

Kuti uone kuti uri kuwana fiber yakakwana, sarudza chikafu chakazara mune zvese, zvekudyara-zvinodyiwa, senge michero, miriwo, nzungu, mhodzi, bhinzi, uye tsanga dzese.

Pfupiso Kana kudya kwako kusisina fiber, unogona kuona kuti unogara uine nzara. Izvi zvinodaro nekuti fiber inoita basa mukuderedza chishuwo chako uye nekukuchengeta iwe uzere.

7. Unodya paunenge wakavhiringidzwa

Kana iwe uchirarama hupenyu hwakabatikana, iwe unogona kazhinji kudya paunenge uchikanganiswa.

Kunyangwe zvichikuchengetera nguva, kudya kunokanganisa kunogona kukuvadza hutano hwako. Iyo inosanganisirwa neakanyanya kudya, kuwedzera koriori kudya, uye kuwedzera uremu ().

Chikonzero chikuru cheizvi ndechekuti kudya kunokanganisa kunoderedza kuziva kwako kwekuti uri kudya zvakadii. Izvo zvinokutadzisa kubva pakuziva kuzara kwemuviri wako masystem sekubudirira senge pausina kutsauswa ().

Ongororo dzinoverengeka dzakaratidza kuti avo vanoita kudya kunovhiringidza vane nzara pane avo vanodzivisa zvinokanganisa panguva yekudya ().

Mune kumwe kuongorora, vakadzi makumi masere nevasere vakarairwa kuti vadye kana vakavhiringidzika kana kugara vakanyarara. Vaya vakatsauswa vaive vasina kuzara uye vaive nechishuwo chakakura chekudya zvakanyanya mukati mezuva rese, zvichienzaniswa nevasina kutsauswa vanodya ().

Chimwe chidzidzo chakawana kuti vanhu vaizvitsausa nemutambo wecomputer panguva yekudya kwemasikati vaive vasina kuzara pane avo vasina kutamba mutambo. Pamusoro pezvo, vakadya vakatsauswa vakadya 48% zvimwe zvekudya muyedzo yakaitika mumashure mezuva iro ().

Kuti udzivise kudya kunokanganisa, unogona kuedza kudzidzira kufunga, kudzikisa nguva yekuvhara, uye kunyaradza zvigadzirwa zvemagetsi. Izvi zvinokutendera kuti ugare pasi nekuravira chikafu chako, zvichikubatsira iwe kuziva zvirinani zviratidzo zvemuviri wako.

Pfupiso Kudya kwakavhiringidzwa kunogona kuve chikonzero nei uchigara uine nzara, sezvo zvichikuomesera iwe kuziva manzwiro ekuzara.

8. Unorovedza muviri zvakanyanya

Ivo vanhu vanoita maekisesaizi kazhinji vanopisa yakawanda macalorie.

Izvi zvinonyanya kuitika kana iwe uchiwanzo kutora chikamu mukukwiridzira-kuita kurovedza muviri kana kuita chiitiko chemuviri kwenguva refu, senge mukudzidziswa kwemarathon.

Tsvagiridzo yakaratidza kuti avo vanoita maekisesaizi nguva zhinji vanowanzova nemetabolism inokurumidza, zvinoreva kuti vanopisa macalorie ekuzorora pane avo vanoita zvine mwero kana kurarama hupenyu hwekugara (,,).

Mune kumwe kuongorora, varume gumi vakaita basa rakasimba remaminetsi makumi mashanu nemashanu vakawedzera huwandu hwese hwemagetsi ne37% yezuva, zvichienzaniswa nerimwe zuva pavasina kurovedza muviri ().

Chimwe chidzidzo chakawana kuti vakadzi vairovedza zvakanyanya zuva rega rega kwemazuva gumi nematanhatu vakapisa 33% macalorie mukati mezuva kupfuura boka risina kurovedza muviri uye 15% mamwe macalorie kupfuura anoita zvine mwero. Mhedzisiro yacho yakanga yakafanana nevarume ().

Kunyangwe ongororo dzinoverengeka dzakaratidza kurovedza muviri kuve kunobatsira mukudzvinyirira chishuwo, pane humwe humbowo hwekuti vane simba, venguva refu varovedzi vanowanzova nezvishuwo zvakakura kupfuura avo vasingarovedze (,,,).

Unogona kudzivirira nzara yakawandisa kubva mukurovedza muviri nekungodya zvakawanda kuti uwane mafuta ekurovedza muviri. Izvo zvinonyanya kubatsira kuti uwedzere kudya kwako kwekuzadza chikafu chakakwira mu fiber, protein, uye mafuta ane hutano.

Imwe mhinduro ndeyekudzora panguva yaunoshandisa kuekisesaiza kana kudzikisa kusimba kwekushanda kwako.

Izvo zvakakosha kuti uzive kuti izvi zvinonyanya kushanda kune avo vari vanofarira vatambi uye vanoshanda kazhinji kazhinji pakakwirira kwakasimba kana kwenguva yakareba. Kana iwe uchirovedza zvine mwero, pamwe haufanire kuwedzera koriori yako yekudya.

Pfupiso Vanhu vanogara vachiekisesaiza zvakanyanya kana kwenguva yakareba vanowanzova nezvishuwo zvakakura uye nekukurumidza metabolism. Ngekudaro, vanogona kusangana nenzara kazhinji.

9. Uri kunwa doro rakawandisa

Doro rinonyatso kuzivikanwa nehavi yaro-inosimudzira mhedzisiro ().

Zvidzidzo zvakaratidza kuti doro rinogona kudzvinyirira mahormone anoderedza chishuwo, senge leptin, kunyanya kana ichinwa kare kana nekudya. Nechikonzero ichi, unogona kunzwa nzara kazhinji kana ukanwa doro rakawandisa (,,).

Mune kumwe kuongorora, varume gumi nevaviri vakanwa 1.5 maunzi (40 ml) yedoro pamberi pemasikati vakapedza kunwa mazana matatu emakori pakudya kupfuura boka raingonwa maoita 0.3 (10 ml) ().

Pamusoro pezvo, avo vanonwa doro rakawanda vakadya gumi muzana muzana macalorie mukati mezuva rese, zvichienzaniswa neboka raimwa zvishoma. Ivo zvakare vaive nemukana wekudya huwandu hwakawanda hwemafuta ane mafuta uye chikafu chine munyu ().

Imwe ongororo yakawana kuti vanhu makumi maviri nematanhatu vanonwa dhinhi imwe (30 ml) yedoro nechikafu vakadya makumi matatu muzana macalorie, zvichienzaniswa neboka raidzivirira doro ().

Doro rinogona kungoita kuti usanzwa nzara asiwo rinokanganisa chikamu chehuropi hwako chinodzora kutonga uye kuzvidzora. Izvi zvinogona kukutungamira kuti udye zvakanyanya, zvisinei kuti une nzara yakadii ().

Kuti udzikise nzara-inokonzeresa mhedzisiro yedoro, zviri nani kuishandisa zvine mwero kana kuidzivirira zvachose ().

Pfupiso Kunwa doro rakawandisa kunogona kukonzera kuti unzwe nzara kazhinji nekuda kwebasa rayo mukuderedza kugadzirwa kwehomoni dzinokurudzira kuzara.

10. Unonwa macalorie ako

Chikafu chemvura uye chakasimba chinokanganisa kudya kwako nenzira dzakasiyana.

Kana iwe ukadya zvakawanda zvekudya zvemvura, senge smoothies, chikafu chinotsiviwa, uye masobho, unogona kunge uine nzara kakawanda kupfuura zvaungave kana ukadya zvakanyanya kudya kwakasimba.

Chimwe chikonzero chikuru cheichi ndechekuti zvinwiwa zvinopfuura nepadumbu rako nekukurumidza kupfuura zvinoita chikafu chakasimba (49,,).

Uyezve, zvimwe zvidzidzo zvinoratidza kuti chikafu chemvura hachina chakakura mukukanganisa kudzvinyirira nzara-inosimudzira mahormone, zvichienzaniswa nezvakasimba zvekudya (49,).

Kudya zvinwiwa zvemvura zvakare kunotora nguva shoma pane kudya chikafu chakasimba. Izvi zvinogona kukutungamira kuti udye kudya zvakanyanya, chete nekuti uropi hwako hauna kuwana nguva yakakwana yekugadzirisa zviratidzo zvekuzara ().

Mune kumwe kuongorora, vanhu vakadya chikafu chinwiwa vakashuma kuzara kushoma uye kunzwa kwakawanda kwenzara pane avo vaidya chikafu chakaomarara. Ivo zvakare vakadya mazana mazana emakori mukati mezuva rese kupfuura iro rakasimba-snack group ().

Kudzivirira kugara uine nzara, zvinogona kubatsira kutarisa pakubatanidza zvakanyanya kuomarara, chikafu chese mukudya kwako.

Pfupiso Chikafu chemvura hachina mhedzisiro kukuchengetedza iwe kuguta uye kugutsikana sezvinoita kudya kwakasimba. Neichi chikonzero, iwe unogona kunzwa uine nzara kazhinji kana zvinwiwa chiri chikamu chikuru chekudya kwako.

11. Unonyanya kunetseka

Kunyanya kunetseka kunozivikanwa kuwedzera chishuwo.

Izvi zvinonyanya kukonzerwa nemhedzisiro yazvo pakuwedzera huwandu hwecortisol, hormone yakaratidzwa kukurudzira nzara uye zvishuwo zvekudya. Nekuda kweichi chikonzero, iwe unogona kuona kuti unogara uine nzara kana ukagara uchinetseka (,,,).

Mune kumwe kuongorora, vakadzi makumi mashanu nevasere vaisangana nekushushikana vakadya macalorie zuva rese uye vakadya chikafu chinotapira kupfuura vakadzi vasina kushushikana ().

Imwe ongororo yakafananidza tsika dzekudya dzevasikana vadiki mazana matatu nemakumi mashanu. Avo vane yakanyanya kushushikana nhanho vaive nemukana wekudya zvakanyanya kupfuura avo vane yakaderera mamhepo yekushushikana. Vasikana vakashushikana vakataura zvakare kunwiwa kwakanyanya kwezvikafu zvisina kunaka zvakaita semachipisi uye makuki ().

Maitiro mazhinji anogona kukubatsira kudzikisa kushushikana kwako. Dzimwe sarudzo dzinosanganisira kurovedza muviri uye kufema zvakadzika (59,).

Pfupiso Kunyanyisa kunetsekana chikonzero nei iwe ungave uine nzara kazhinji, uchipiwa kugona kwayo kuwedzera mwero wekortisol mumuviri.

12. Uri kutora mimwe mishonga

Mishonga yakati wandei inogona kuwedzera chishuwo chako senge divi mhedzisiro.

Mishonga yakajairika-yekukonzera mishonga inosanganisira antipsychotic, senge clozapine uye olanzapine, pamwe neanodzvinyirira, zvinodzikamisa mafungiro, corticosteroids, uye mishonga yekurwisa kubatwa (,,,).

Pamusoro pezvo, mimwe mishonga yeshuga, yakadai se insulin, insulin secretagogues, uye thiazolidinediones, inozivikanwa kuwedzera nzara yako nehavi ().

Kune zvakare humwe humbowo hweanecdotal hwekuti mapiritsi ekudzivirira kuberekwa ane chishuwo-chinosimudzira zvivakwa, asi izvi hazvitsigirwe nekutsvagisa kwesainzi kwakasimba.

Kana iwe uchifungidzira kuti mishonga ndiyo inokonzeresa kugara uchinzwa nzara, zvinogona kubatsira kutaura nemupi wako wezvehutano nezve dzimwe nzira dzekurapa. Panogona kunge paine mamwe mishonga isingaite kuti unzwe nzara.

Pfupiso Mimwe mishonga inokonzeresa chishuwo cherutivi. Nekudaro, izvo zvinogona kukonzeresa kuti ugare uine nzara.

13. Unodya nekukurumidza

Chiyero chaunodya chinogona kuita chinzvimbo mune nzara iwe.

Ongororo dzinoverengeka dzakaratidza kuti vanokurumidza kudya vane nzara huru uye tsika yekunyanyisa pakudya, zvichienzaniswa nevanononoka kudya. Ivo zvakare vanowanzo kuve nekufutisa kana kuwandisa huremu (,,,).

Mune kumwe kuongorora muvakadzi makumi matatu, vanokurumidza kudya vanodya gumi muzana muzana macalorie pakudya uye vakataura zvakanyanya kuzara, zvichienzaniswa nevanononoka kudya ().

Chimwe chidzidzo chakafananidza mhedzisiro yekudya mwero kune avo vane chirwere cheshuga. Vaya vakadya chikafu zvishoma nezvishoma vakaguta nekukurumidza uye vakashuma nzara shoma maminetsi makumi matatu mushure mekudya, vachienzaniswa nevanokurumidza kudya ().

Izvi zvinokonzeresa nekuda kwekushaikwa kwekutsenga uye kudzikisira kuzivikanwa kunoitika kana uchidya zvakanyanya, izvo zviri zviviri zvinoderedza kudzikisira nzara (,,).

Pamusoro pezvo, kudya zvishoma nezvishoma uye kutsenga zvinopa muviri wako pamwe nehuropi nguva yakawanda yekuburitsa inorwisa-nzara mahormone uye kuratidza kuzara zviratidzo (,).

Aya matekiniki chikamu chekufunga zvine hungwaru.

Kana iwe uine nzara kazhinji, zvinogona kubatsira kudya zvishoma zvishoma. Iwe unogona kuita izvi nekutora mashoma ekufema usati wadya, kuisa forogo yako pasi pakati pekurumwa, uye kuwedzera padanho raunotsenga chikafu chako.

Pfupiso Kudya nekukurumidza hakubvumiri muviri wako nguva yakakwana yekuziva kuzara, izvo zvinogona kukurudzira nzara yakawandisa.

14. Iwe une chirwere chekurapa

Kakawanda nzara inogona kunge iri chiratidzo chechirwere.

Kutanga, kugara uine nzara chiratidzo chechinyakare cheshuga. Zvinoitika semhedzisiro yeshuga yakanyanya yeropa uye inowanzo kuperekedzwa nezvimwe zviratidzo, zvinosanganisira kunyanyisa nyota, kuonda, uye kuneta ().

Hyperthyroidism, mamiriro anozivikanwa nehutachiona hwakanyanya, inosanganisirwa nekuwedzera nzara. Izvi zvinodaro nekuti zvinokonzeresa kugadzirwa kwehomoni yehormone, inozivikanwa inozivikanwa kukurudzira chishuwo (,).

Hypoglycemia, kana yakadzika mashuga eropa, inogona zvakare kuwedzera yako nzara nhanho. Mashuga eropa rako anogona kuwira kana usina kumbodya kwechinguva, mhedzisiro inogona kuwedzerwa nechikafu chakakwira muma carbs akacheneswa neshuga ().

Nekudaro, hypoglycemia inosanganisirwa nehutano mamiriro, senge rudzi rwechipiri chirwere cheshuga, hyperthyroidism, uye itsvo kutadza, pakati pevamwe (,,).

Pamusoro pezvo, nzara yakanyanyisa inowanzo kuve chiratidzo chemamwe mashoma mamiriro, senge kushushikana, kushushikana, uye premenstrual syndrome (,).

Kana iwe uchifungidzira kuti iwe unogona kunge uine imwe yeaya mamiriro, zvakakosha kuti utaure nemupi wako wekuchengeta hutano kuti ugamuchire kuongororwa kwakakodzera uye kurukura nezvekurapa nzira.

Pfupiso Nzara yakawandisa chiratidzo chemamwe mashoma mamiriro ekurapa, ayo anofanirwa kutarisirwa kunze kana uchigara uine nzara.

Chinokosha

Nzara yakawandisa chiratidzo chekuti muviri wako unoda chikafu chakawanda.

Kazhinji zvinokonzerwa nekusaenzana kwenzara mahormone, anogona kuitika nekuda kwezvikonzero zvakasiyana, zvinosanganisira kudya kusakwana uye mamwe maitiro ehupenyu.

Iwe unogona kunzwa uine nzara kazhinji kana chikafu chako chisina mapuroteni, faibha, kana mafuta, zvese izvo zvinokurudzira kuzara uye kuderedza chishuwo. Nzara yakanyanyisa zvakare chiratidzo chekusakwana kwekurara uye kusagadzikana kusingaperi.

Pamusoro pezvo, mimwe mishonga nezvirwere zvinozivikanwa nekukonzeresa nzara.

Kana iwe uchinzwa nzara kazhinji, zvinogona kubatsira kuongorora kudya kwako uye mararamiro kuti uone kana paine shanduko dzaungaite kuti ubatsirwe kuti unzwe kuzara.

Nzara yako inogona zvakare kunge chiratidzo chekuti hausi kudya zvakakwana, izvo zvinogona kugadziriswa nekungowedzera chikafu chako.

Kana iwe uchidya nekukurumidza kana kutsauswa panguva yekudya, iwe unogona zvakare kudzidzira kudya zvine pfungwa, izvo zvine chinangwa chekudzora zvinokanganisa, kuwedzera kutarisa kwako, uye kunonoka kutsenga kwako kukubatsira kuti uone kana waguta.