Nzara yakawandisa: zvazvingave uye maitiro ekuzvidzora

Zvemukati

• 1. Kushaya mvura mumuviri
• 2. Hupfu hwakawandisa neshuga
• 3. Kunetseka zvakanyanya uye kusarara usiku
• 4. Chirwere cheshuga
• 5. Hyperthyroidism
• Nzira yekudzora yakawandisa nzara

Nguva dzose nzara inogona kukonzerwa neakakwira-makabhohaidhiretsi chikafu, kuwedzerwa kusagadzikana uye kushushikana, kana matambudziko ehutano seshuga. Zvisinei, zvakakosha kuti uzive kuti kuwedzera kwenzara kwakajairika kunyanya panguva yekuyaruka, kana wechidiki ari muchikamu chekukura nekukurumidza uye paine shanduko huru yemahormone mumuviri.

Uye zvakare, kudya nekukurumidza hakutenderi mahormone kutaurirana panguva yakakodzera pakati pemudumbu nehuropi, izvo zvinowedzera kunzwa kwenzara. Heano mashanu matambudziko anogona kukonzera nzara:

1. Kushaya mvura mumuviri

Kushaikwa kwemvura mumuviri kunowanzo kanganiswa nekunzwa kwenzara. Kuyeuka kunwa mvura yakawanda kunogona kugadzirisa dambudziko renzara, pamusoro pekuziva zviratidzo zvidiki zvekushaiwa mvura kunogona kubatsira kuziva dambudziko.

Kazhinji, kuva neganda rakaoma, miromo yakadzipwa, bvudzi rakapfava uye weti yero kwazvo zviri nyore kuziva zviratidzo zvinoratidza kushomeka kwemvura mumuviri. Tsvaga kuti imvura yakawanda sei inodikanwa pazuva.

2. Hupfu hwakawandisa neshuga

Kudya yakawanda yehupfu chena, shuga uye chikafu chakapfuma mumacarhydrate akacheneswa, senge chingwa chena, makeke, zvidyiwa uye zvihwitsi, zvinokonzeresa nzara munguva pfupi inotevera nekuti chikafu ichi chinogadziriswa nekukurumidza, kwete kupa kuguta kumuviri.

Izvi zvekudya zvinokonzeresa spikes muropa glucose, inova shuga yeropa, zvichikonzera kuti muviri uburitse insulini yakawandisa kuunza iyo shuga pasi nekukurumidza. Nekudaro, nekudzora shuga yeropa, nzara inoonekazve.

Tarisa vhidhiyo inotevera uye dzidza zvekuita kudzikisa chishuwo chekudya zviwitsi.

3. Kunetseka zvakanyanya uye kusarara usiku

Kugara uchinetsekana, kunetsekana kana kurara zvisina kunaka kunokonzeresa shanduko yehomoni inotungamira kunzara. Iyo hormone leptin, iyo inopa kuguta, inoderedzwa nepo hormone ghrelin ichiwedzera, inova inokonzera kunzwa kwenzara.

Uye zvakare, kune kuwedzera kwecortisol, iyo yekushushikana kemikari, iyo inomutsa kugadzirwa kwemafuta. Hezvino zvekuita kurwisa kusagadzikana uye kusagadzikana.

4. Chirwere cheshuga

Chirwere cheshuga chirwere umo shuga yeropa inogara yakakwira, sezvo maseru asingakwanise kuitora kuti ive simba. Sezvo maseru asingakwanise kushandisa shuga, kune manzwiro enguva dzose enzara, kunyanya kana munhu wacho achinyanya kudya makabhohaidhiretsi.

Carbohydrate, senge chingwa, pasita, makeke, shuga, michero uye zvihwitsi, ndizvo zvinovaka muviri zvine chekuita nekuwedzera kweshuga muropa, uye vane chirwere cheshuga havagone kuishandisa nemazvo vasina kushandisa mishonga uye insulin. Ziva zviratidzo zvechirwere cheshuga.

5. Hyperthyroidism

Mune hyperthyroidism pane kuwedzera kwakawanda metabolism, izvo zvinokonzeresa matambudziko senge kugara uine nzara, kuwedzera kurova kwemoyo uye kuonda, kunyanya nekuda kwekurasikirwa kwemhasuru.

Nguva dzose nzara inoratidzika senzira yekukurudzira kudyiwa kwechikafu kuti chiwane simba rakaringana rekuchengetedza metabolism. Kurapa kunogona kuitwa nekushandisa mishonga, iodine therapy kana kuvhiyiwa. Ona zvimwe nezve hyperthyroidism.

Nzira yekudzora yakawandisa nzara

Dzimwe nzira dzinogona kushandiswa kurwisa nzara isingaendi ndeiyi:

• Dzivisa chikafu chine shuga yakawanda zvakaita semakeke, makuki, macandi kana ice cream, semuenzaniso, sezvavanokurumidza kuwedzera shuga yeropa, iyo zvakare inoderera nekukurumidza ichikonzera kuwedzera kwenzara;
• Wedzera zvekudya zvine fiber senge gorosi neoat bran, miriwo, nyemba, michero ine husks uye bagasse, uye mbeu dzakadai sechia, flaxseed uye sesame, sezvo tambo dzinowedzera kunzwa kwekuguta. Ona iro rakazara runyorwa rwezvikafu zvakapfuma mu fiber;
• Idya mapuroteni-akapfuma zvekudya pakudya kwese, senge mazai, nyama, hove, huku uye chezi, semuenzaniso, nekuti mapuroteni ndiwo mishonga inopa kuguta kwakawanda;
• Shandisa mafuta akanaka zvakaita semafuta omuorivhi emhandara, chestnuts, walnuts, maarumondi, nzungu, mbeu dzechia, flaxseed, sesame uye hove dzakakora sardines, tuna uye salmon;
• Dzidzira kurovedza muviri zuva nezuva, nekuti inobatsira kusunungura endorphins muuropi, mahormone anopa pfungwa yekugara zvakanaka, kuzorora, kugadzirisa mamiriro uye kudzikisira kushushikana uye chishuwo chekudya.

Nekudaro, kana zviratidzo zvekugara nenzara zvikaramba, zvakakosha kubvunza kune endocrinologist kuti aongorore shanduko dzinogona kuitika dzemahormone kana kuvapo kwechirwere chipi zvacho.

Tarisa muvhidhiyo pazasi zvese zvaungaite kuti usanzwa nzara: