Kutsanya kuri pakati nepakati: chii icho, mabhenefiti uye maitiro ekuzviita

Zvemukati

• Mhando huru dzekutsanya kwepakati
• Ndezvipi zvinobatsira
• Chii chekudya mushure mekutsanya
• Yakakurudzirwa chikafu
• Zvekudya zvinokurudzirwa kupokana
• Ndiani asingakwanise kuita nguva yekutsanya

Kutsanya kwakapindirana kunogona kubatsira kugadzirisa hutachiona, kuwedzera detoxification uye zvakare kugadzirisa mafungiro epfungwa uye kusvinura. Rudzi urwu rwekutsanya runosanganisira kusadya chikafu chakasimba pakati pe16 ne32 maawa kakati wandei pavhiki pane zvakarongwa, zvichidzoka kuchikafu chenguva dzose, zvirinani zvichibva pazvikafu zvine shuga nemafuta.

Kuti uwane mabhenefiti, zano rakajairika rekutanga izvi nekukurumidza kuenda usina kudya kwemaawa gumi nemana kana gumi nematanhatu, uchingonwa zvinwiwa, zvakaita semvura, tii nekofi isina shuga, asi mararamiro aya anokurudzirwa chete kune vanhu vane hutano uye, zvakadaro , mvumo uye rutsigiro rwechiremba, mukoti kana nyanzvi yehutano anoziva rudzi urwu rwekutsanya kunokosha kuti uone kuti zvaitwa nemazvo uye zvakanaka kune hutano hwako.

Mhando huru dzekutsanya kwepakati

Kune nzira dzakasiyana dzekuzadzikisa rudzi urwu rwekubvisirwa, kunyange hazvo mune dzese, pane nguva yekurambidzwa kwezvokudya uye nguva yaunogona kudya. Nzira huru ndedze:

• 16h nekukurumidza, Inosanganisira kuenda pakati pegumi nemana nemaawa gumi nematanhatu usina kudya, kusanganisira nguva yekurara, uye kudya kwemaawa masere ezuva racho. Semuenzaniso, kudya kwemanheru na9 manheru, uye kudzokera kunodya na1 masikati zuva rinotevera.
• 24h nekukurumidza, inoitwa kwezuva rese, kaviri kana katatu pasvondo.
• Kutsanya kwemaawa makumi matatu nematanhatu, iyo inosanganisira kuenda 1 izere zuva uye hafu yezuva rimwe musina kudya. Semuenzaniso, kudya na9 manheru, kupedza zuva rinotevera usina kudya, uye kudya zvakare na9 am rimwe zuva. Rudzi urwu runofanirwa kuitwa nevanhu vanowanzo shandiswa pakutsanya, uye pasi pekutungamira kwekurapa.
• Idya mazuva mashanu uye gadzirisa mazuva maviri, zvinoreva kudya kwemazuva mashanu pasvondo zvakajairika, uye mumazuva maviri uchideredza huwandu hwemacalorie kusvika mazana mashanu.

Munguva yekutsanya, mvura, tii nekofi zvinoburitswa, pasina kuwedzerwa kweshuga kana zvinotapira. Zvakajairika mumazuva ekutanga kunzwa nzara uye, mumazuva anotevera, kujairira. Kana nzara yakasimba kwazvo, iwe unofanirwa kudya chikafu chakareruka, nekuti hapana munhu anofanira kutambura kana kurwara kana achitora tsika iyi.

Ona zvimwe nezve kungozvinyima kwekutsanya muvhidhiyo inotevera:

Ndezvipi zvinobatsira

Iwo mabhenefiti akakosha ekutsanya kwepakati ndeaya:

1. Inomhanyisa metabolism: Kupesana nekutenda kwekuti kutsanya kunogona kudzora metabolism, ichokwadi chete muzviitiko zvekutsanya kwenguva refu, senge anopfuura maawa makumi mana nemasere, asi mukutsanya nekudzora uye kupfupi, iyo metabolism inowedzerwa uye inofarira kupisa kwemafuta.
2. Inodzora mahormone, senge insulin, norepinephrine uye kukura kwehomoni: inobatsira kuenzanisa mahormone mumuviri ayo anofambidzana nehuremu kana hupfumi, sekuderera kwe insulin uye kuwedzera norepinephrine uye kukura kwehomoni.
3. Hazvidi kuseka: Kudya uku hakuderedze mhasuru senge mune zvimwe zvekudya zvinoita kudzikisira kwakakura mumacalorie uye, mukuwedzera, zvinobatsira kuwedzera mhasuru nekuda kwekugadzirwa kwehormone yekukura.
4. Inobvisa masero asina kukwana kubva mumuviri: sezvo muviri unowedzera kushanda kubvisa zvinhu zvakashandurwa uye maseru, izvo zvinogona kukonzera zvirwere, senge kenza, semuenzaniso.
5. Iyo ine anti-kuchembera chiito: nekuti inokurudzira muviri kuti urarame kwenguva yakareba, kudzivirira zvirwere uye kuita kuti mitezo uye zvinyama zvemuviri zvirarame kwenguva refu.

Uye zvakare, kana uchiita chikafu ichi, nekuda kwemutemo wehormone, vanhu vanogona kunzwa uropi hwavo uye vakasvinura uye vachishanda, mukuwedzera pakunzwa mushe.

Chii chekudya mushure mekutsanya

Mushure menguva musina kudya, zvinokurudzirwa kudya chikafu chiri nyore kugaya uye chisina mafuta akawandisa kana mashuga, kuti uwane mibairo yakanaka.

Yakakurudzirwa chikafu

Mushure mekutsanya, zvakakosha kuti utange nekudya zvekudya zvakaita semupunga, mbatatisi yakabikwa, muto, purees zvakajairika, mazai akabikwa, nyama yakakora kana yakakangwa, izvo zviri nyore kugaya. Uye zvakare, kana iwe uchinge uchidya kwenguva yakareba, chikafu chidiki chaunofanirwa kudya, kunyanya pakudya kwekutanga, kuti uve nechokwadi chekugaya kugona uye hutano.

Ona mimwe mienzaniso yezvikafu zvishoma zvine chikafu chine hutano uye chinovaka muviri.

Zvekudya zvinokurudzirwa kupokana

Chikafu chakabikwa kana chakakora-mafuta, senge mafrimu eFrance, madhiramu, chena muto kana ayizi kirimu, makeke anotsemurwa kana chikafu chakaomeswa, senge lasagna, inofanirwa kudzivirirwa.

Kugona kudzika huremu nekutsanya kwepakati, zvakakoshawo kuti uite kurovedza muviri, senge kufamba kana kunyangwe jimu, kusatombova nedumbu risina chinhu, uye zvirinani, kutungamirwa nehunyanzvi hwekudzidzira muviri.

Onawo maitiro ekudzivirira akodhiyoni mhedzisiro, mune inotevera vhidhiyo:

Ndiani asingakwanise kuita nguva yekutsanya

Iyi tsika inofanirwa kuve inopesana mune chero chirwere mamiriro, kunyanya mune zviitiko zvekushaya ropa, BP, yakaderera BP kana itsvo kutadza, kana ndiani anoda kushandisa anodzorwa mishonga zuva nezuva:

• Vanhu vane nhoroondo yeanorexia kana bulimia;
• Chirwere cheshuga;
• Vakadzi vane pamuviri kana vanoyamwisa;

Nekudaro, kunyangwe vanhu vane hutano hwakanaka, vanofanirwa kubvunza chiremba mukuru kuti vaongorore mamiriro emuviri uye voita bvunzo, senge dzinoongorora glucose yeropa, vasati vatanga rudzi urwu rwekudya.

Mune yedu podcast nyanzvi yezvokudya Tatiana Zanin, anojekesa kusahadzika kukuru pamusoro pekutsanya kwepakati, ndezvipi zvakanakira, kuzviita sei uye chekudya mushure mekutsanya: