Kuonda Pamene Mukugona: Zimagwira Ntchito Ndi Malangizo Awa

Mukhoza kuchepetsa thupi pamene mukugona ngati mutatsatira malamulo. Kuonda usiku kumagwira ntchito ngati mutsatira malangizo a zakudya ndikugona mokwanira. Werengani momwe mungachepetsere thupi bwino mukagona.

Kuonda pamene mukugona: mafuta amasungunuka usiku

Musanyalanyaze malipoti okhudza zakudya ndikuyang'ana kwambiri malangizo ochepetsera thupi omwe amagwiradi ntchito. Kupeza kuchepa pamene mukugona kungapezeke ngati mumvetsetsa chiphunzitso cha slim-sleep-sleep ndikugwiritsa ntchito njira zotsatirazi za zakudya ndi masewera olimbitsa thupi. Takufotokozerani mwachidule zinthu zofunika kwambiri kwa inu pasadakhale:

1. Monga chiwalo, kapamba amatenga gawo lofunikira pakuchepetsa thupi, chifukwa amakhudzidwa kwambiri ndi kagayidwe kachakudya m'thupi. Timalongosola momwe zonse zimagwirizanirana.
2. Kuchepetsa thupi mwachangu ndi zakudya zabwino komanso masewera olimbitsa thupi. Sizofunika kokha zomwe mumadya, komanso pamene mukudya.
3. Kuonda pamene mukugona kumangogwira ntchito ngati mugona mokwanira. Thupi limafunikira nthawi yokwanira kuti libwezerenso zothandizira ndikutha kupereka ntchito tsiku lotsatira.

Chifukwa Chake Kuwonda Kumagwira Ntchito Pamene Mukugona: Kufotokozera za Chiphunzitso

Timapatsa thupi lathu mphamvu nthawi zosiyanasiyana pa tsiku kuti tigwire ntchito yofunika. Makamaka mu mawonekedwe a chakudya (tirigu, zipatso, mbatata, mpunga). Izi zimasinthidwa kukhala glucose m'thupi, yomwe imayandama m'magazi. Anthu amafunikira insulin ya mahomoni kuti amwe shuga mu minofu, mafuta, ndi ma cell a chiwindi. Izi zimapangidwa mu kapamba ndipo zimatulutsidwa pamene mulingo wa glucose m'magazi umakwera.

• Pazigawozi, insulini imawonetsa zabwino ndi zoyipa, zomwe zimatulutsidwa pafupifupi maola 1 mpaka 2 mutadya chakudya chopatsa thanzi kapena chotsekemera.
• Ubwino wake ndikuti insulin imatsegula ma cell ngati mtundu wa kiyi ndikulola kuti glucose alowemo kuti athe kusinthidwa pamenepo.
• Izi zimakhala ndi zotsatira zabwino pa minofu ndi maselo amafuta, kotero kuti mphamvu zitha kupezeka m'thupi.
• M'maselo a chiwindi, insulin imaonetsetsa kuti shuga amasungidwa mu mawonekedwe a glycogen nthawi zoyipa. Izi ndizabwino kwambiri pakanthawi popanda chakudya, chifukwa sitipeza hypoglycemia.
• Tsoka ilo, insulin imathanso kuwonetsetsa kuti mafuta am'thupi amapangidwa ndipo mafuta amakhalabe m'mafuta ake.

Ma carbohydrate akadyedwa madzulo, kuchuluka kwa glucose kumakwera mpaka maola awiri pambuyo pake. Zotsatira zake, kapamba amatulutsa insulini pakapita nthawi. Komabe, popeza kulibenso mayendedwe kapena zinthu zina zomwe zingagwiritse ntchito mphamvu, insulin imawonetsetsa kuti mafuta am'thupi amapangidwa ndipo mafuta amasungidwa.

• Mosiyana ndi zimenezi, izi zikutanthauza kuti madzulo muyenera kumangodya zakudya zokhala ndi ma carbohydrate mpaka masana ndipo muzikonda nsomba, nyama yowonda, masamba, kapena tchizi madzulo.
• Chifukwa chake, insulin yotulutsidwa imatha kugwira ntchito yake masana komanso madzulo koma imayikidwa nthawi yopuma musanagone.
• Chifukwa chake kupanga kwa insulin kumayima usiku, chifukwa shuga m'magazi sakweranso.
• Thupi limabwereranso pamafuta ake ndikuchotsa mafutawo chifukwa cha mphamvu zochepa zomwe anthu amafunikira pogona.
• Zotsatira zake: Kupanda chakudya chamadzulo madzulo kumatanthauza kuti palibe insulini yomwe imatulutsidwa ndipo thupi liyenera kuyamba kuphwanya mafuta. Choncho timaonda pamene tikugona!
• Chinthu chonsecho chikhoza kuwonjezeredwa ndi ndondomeko ya zakudya zoganizira komanso masewera olimbitsa thupi.