Kunzwa Nzara Mushure mekudya: Nei Zvinoitika Uye Zvekuita

Zvemukati

• Zvinokonzera uye mhinduro
• Kudya kuumbwa
• Tambanudza zvinogamuchirwa
• Leptin kuramba
• Maitiro uye mararamiro
• Chinokosha

Nzara inzira yemuviri wako yekukuzivisa iwe kuti inoda chimwe chikafu.

Zvisinei, vanhu vazhinji vanozviwana vachinzwa nzara kunyangwe mushure mekudya. Zvinhu zvakawanda, zvinosanganisira kudya kwako, mahormone, kana mararamiro, zvinogona kutsanangura izvi zvinoshamisa.

Ichi chinyorwa chinobatsira kutsanangura chikonzero nei unganzwa nzara mushure mekudya uye zvekuita nezvazvo.

Zvinokonzera uye mhinduro

Pane zvikonzero zvinoverengeka nei vamwe vanhu vachinzwa nzara mushure mekudya.

Kudya kuumbwa

Kutanga, zvinogona kunge zvakakonzerwa nehutano hwekudya kwako.

Kudya kune huwandu hwakawanda hweprotein hunowanzo kukonzera manzwiro akakwana ekuguta pane chikafu chine huwandu hwakakura hwe carbs kana mafuta - kunyangwe kana iwo macalorie akaenzana akafanana (,,).

Ongororo dzakawanda dzakaratidza kuti mapuroteni epamusoro chikafu chiri nani mukusimudzira kuburitswa kwemahormone ekuzara, akadai seglucagon-senge peptide-1 (GLP-1), cholecystokinin (CCK), uye peptide YY (PYY) (,,).

Zvakare, kana chikafu chako chisina fiber, unogona kuzviwana uchinzwa nzara kazhinji.

Fibre rudzi rwecarb iyo inotora nguva yakareba kugaya uye inogona kudzora dumbu rako kupera. Kana ichigayiwa munzira yako yepasi yekugaya, inokurudzirawo kuburitswa kwehomoni-inodzvinyirira mahormone senge GLP-1 uye PYY ().

Chikafu chakazara mapuroteni chinosanganisira nyama, senge zamu rehuku, nyama yemombe yakaonda, turkey, uye shrimp. Zvichakadaro, chikafu chine fiber yakawanda chinosanganisira michero, miriwo, nzungu, mhodzi, uye zviyo.

Kana iwe ukaona kuti une nzara mushure mekudya uye wobva waona kuti kudya kwako kunowanzove kushomeka mapuroteni uye faibha, edza kusanganisa zvimwe protein- uye fiber-zvakapfuma zvekudya mune chako chikafu.

Tambanudza zvinogamuchirwa

Kunze kwekuumbwa kwekudya, dumbu rako rine anotambanudza zvinogamuchira izvo zvinoita basa rakakosha mukusimudzira kunzwa kwekuzara panguva uye nekukurumidza mushure mekudya.

Iwo anotambanudza ma receptors anogamuchira kuwanda kwakaita dumbu rako panguva yekudya uye anotumira masaini akananga kuuropi hwako kuti akonzere kunzwa kwekuzara uye kudzikisira chishuwo chako ().

Aya anotambanudza ma receptors haavimbe nehutano hwechikafu chechikafu. Panzvimbo iyoyo, ivo vanovimba neiyo yakazara vhoriyamu yechikafu ().

Zvisinei, manzwiro ekuzara anounzwa neanotambanudza anogamuchira haagare kwenguva refu. Saka kunyange ivo vachigona kukubatsira iwe kudya zvishoma panguva yekudya uye nguva pfupi yapfuura, ivo havasimudzire-kwenguva refu manzwiro ekuzara (,).

Kana iwe ukasawana unonzwa uchizara panguva kana kana pakarepo mushure mekudya, edza kusanganisa zvimwe zvekudya zvakakwirira muhuwandu asi zvakaderera mumacalorie (,).

Izvi zvekudya, senge yakawanda miriwo mitsva, michero, mweya-popped popcorn, shrimp, huku zamu, uye turkey, inowanzo kuve nemhepo yakakura kana zvemukati zvemvura. Zvakare, kunwa mvura usati kana nekudya kunowedzera vhoriyamu kuchikafu uye kunogona kuwedzera kukurudzira kuzara ().

Kunyangwe mazhinji eaya akakwirira vhoriyamu, yakaderera macalorie chikafu chinosimudzira kwenguva pfupi, nekukasira kuzadza kuburikidza nekutambanudza zvinogamuchira, zvinowanzove zvakakwirira mumaprotein kana fiber, ese ari maviri anosimudzira manzwiro ekuzara kwenguva refu mushure mekusimudzira kuburitswa kweakazara mahormone.

Leptin kuramba

Mune zvimwe zviitiko, nyaya dzemahormone dzinogona kutsanangura kuti sei vamwe vanhu vachinzwa nzara mushure mekudya.

Leptin ndiyo hormone huru iyo inoratidza manzwiro ekuzara kuhuropi hwako. Yakagadzirwa nemafuta maseru, saka ropa rayo mazinga anowanzo wanda pakati pevanhu vanotakura mafuta akawanda.

Nekudaro, dambudziko nderekuti dzimwe nguva leptin haishande sezvazvinofanira kuita muuropi, kunyanya kune vamwe vanhu vane kufutisa. Izvi zvinowanzozivikanwa kuti leptin resistance ().

Izvi zvinoreva kuti kunyangwe paine yakawanda ye leptin muropa, uropi hwako hahuzvizive zvakare uye hunoramba uchifunga kuti une nzara - kunyangwe mushure mekudya ().

Kunyangwe leptin kuramba iri nyaya yakaoma, kutsvagisa kunoratidza kuti kupinda muchiitiko chemuviri nguva dzose, kudzikisa kudya kweshuga, kuwedzera kudya kwefibre, uye kuwana kurara kwakaringana kunogona kubatsira kudzikamisa leptin kuramba (,,,).

Maitiro uye mararamiro

Kunze kwezvakakosha zvinhu zviri pamusoro, akati wandei maitiro ehunhu anogona kutsanangura kuti nei uchinzwa nzara mushure mekudya, kusanganisira:

• Kuvhiringidzika paunenge uchidya. Kutsvagurudza kunoratidza kuti vanhu vanodya vakatsauswa vanonzwa kusakwana uye vane chishuwo chikuru chekudya zuva rese. Kana iwe uchigara uchidya zvakakanganiswa, edza kudzidzira kufunga kuti uone zvirinani zviratidzo zvemuviri wako (,).
• Kudya nekukurumidza. Tsvagiridzo inoratidza kuti vanokurumidza kudya vanowanzo kunzwa kushoma kuzere pane vanononoka kudya nekuda kwekushomeka kwekutsenga nekuziva, izvo zvine hukama nemanzwiro ekuzara. Kana iwe uri munhu anodya nekukurumidza, tarisa kutsenga chikafu chako zvakanyanya (,).
• Kunzwa kushushikana. Kushungurudzika kunomutsa iyo hormone cortisol, iyo inogona kukurudzira nzara uye zvishuwo. Kana iwe ukaona kuti iwe unowanzo kuve wakamanikidzwa, edza kusanganisa iyo yoga kana kufungisisa mune yako yevhiki maitiro ().
• Kuita zvakawanda. Vanhu vanorovedza muviri zvakanyanya vanowanzove nehavi yakakura uye nekukurumidza metabolism. Kana iwe uchirovedza muviri zvakanyanya, ungangoda kushandisa chikafu chakawanda kuti uwane mafuta ekushanda kwako ().
• Kushaya hope. Kurara kwakaringana kwakakosha kudzora mahormone, senge ghrelin, mazinga ayo anowanzo kuve akakwirira pakati pevanhu vasina kurara. Edza kumisikidza tsika yekurara ine hutano kana kudzikisira kubhenekera kwechiedza chehusiku husiku kuti uwane kurara kwakaringana (,).
• Kusadya chikafu chakakwana. Mune mamwe mamiriro ezvinhu, unogona kunzwa nzara mushure mekudya nekuda kwekuti hauna kudya zvakakwana masikati.
• Yakakwira shuga yeropa uye insulin kudzivisa. Kuva neshuga yakakwira yeropa uye insulin kudzvinyirira kunogona kuwedzera zvakanyanya nzara yako ().

Unogona kunzwa nzara mushure mekudya nekuda kwekushomeka kweprotein kana fiber mukudya kwako, kusadya zvakaringana huwandu hwehuwandu hwezvikafu, nyaya dzehomoni senge leptin kuramba, kana hunhu uye mararamiro sarudzo. Edza kuita mamwe emazano ari pamusoro.

Chinokosha

Kunzwa nzara idambudziko rakajairika kune vanhu vazhinji pasirese.

Kazhinji ndiwo mhedzisiro yekusawana kudya kunoshaya protein kana fiber. Nekudaro, zvinogona kunge zvichikonzerwa nenyaya dzehormone, senge leptin kuramba, kana mararamiro ako ezuva nezuva.

Kana iwe ukawanzo kuzviwana uine nzara mushure mekudya, edza kuendesa humwe humboo-hwakavakirwa mazano pamusoro apa kuti ubatsire kudzikisira kudya kwako