Emma Miller
Chisvusvuro chamangwanani chakakosha pakuronga zvinotanga. Zvingangodaro kuti mumwe munhu, pane imwe nguva, pane imwe nguva, akakuudza mutemo mumwe usingaputsiki: usambofa wakasvetuka kudya kwemangwanani. Kudya kwemangwanani kunowanzonzi “kunonyanya kukosha,” uye munhu wose kubva kuna amai vako kusvika kumurairidzi wako anowanzoparidza mashoko aya anokosha.
Asi nepo huchenjeri uhwu huchiita sehusina nguva uye hwakapfuudzwa kubva kuchizvarwa kuenda kune chimwe chizvarwa, zvine musoro here?
Zvakanyanya, vakabvuma kuti kudya kwemangwanani kwakakosha pakukosheswa uye haufanirwe kuregera kana uchikwanisa, asi pane zvinosiyana pamutemo uyu. Uye mune zvimwe zviitiko, zvakanaka kusvetuka mangwanani-ngwanani.
Chaunodya chinonyanya kukosha pane paunochidya
“Zvakakosha kukurumidzisa metabolism yako mangwanani nekuisa chimwe chinhu mudumbu mako,” anodaro chiremba wemwoyo Steven Sinatra, MD. “Asi chinonyanya kukosha ndechekuti usarudze chikafu chakakodzera cheizvi.
Pane mutsauko mukuru pakati pendiro yezviyo zvine shuga uye ndiro yakadzikama yeprotein yakaonda, mafuta ane hutano, uye michero ine fiber. Zvechokwadi, chinangwa chako mangwanani ndechokusarudza zvokudya zvinovaka muviri izvo zvichakubatsira kuti unzwe wakaguta uye wakaguta kuti usazofa nenzara panguva yekudya kwemasikati.
"Kana zvikafu zvine index yakaderera yeglycemic zvinopedzwa, mhinduro yako ye insulin inodzorwa uye muviri wako unotora zvinovaka muviri kwenguva yakareba," anotsanangura kudaro Dr. Sinatra.
Funga nezvezvinoitika kana iwe ukanwa girazi rewaini padumbu risina chinhu. Doro rinokurumidza kukurova, handiti? Asi kana ukabatanidza waini iyoyo nenzungu uye chizi kana kunyange kudya kwakakwana, inenge iine zvishoma zvekuita nokuti inotorwa zvishoma nezvishoma. “Zvimwe chete zvinoitika kana ukasanganisa chikafu chine mafuta nefiber pamangwanani, senge organic butter uye oatmeal. Mhinduro ye insulin yakaderedzwa zvishoma, "anodaro.
Kurega kudya kwemangwanani kunogona kumutsa havi yezvokudya zvisina kudya
Iwe unoziva here kunzwa kana kwave kureba kubva pakudya kwako kwekupedzisira? Wakaneta, zvichida kakutya, uye musoro wako unotanga kurova.
Sekureva kwechipangamazano wezvokudya zvinovaka muviri Jane Williams, kana ukasatevedzera madyiro chaiwo, kusvetuka kudya kwemangwanani kunogona kuumba kutenderera kwakashata kwechishuwo chekudya chinozoenderera mberi kwezuva rose.
Paunongogutsa chido chako chekudya kamwe chete, iwe ucharamba uchishuva zvimwe zvekudya, zvizhinji zvacho zvisina kunaka kwauri. “Kusadya kunokonzera kudzikira kweshuga muropa, zvichiita kuti ukwire bhiza, izvo mu90% yezviitiko zvinoita kuti uwedzere kunwa shuga. Izvi zvinokanganisa huwandu hwe insulin uye zvinogona kukonzera uremu, izvo zvinounza matambudziko akakomba ehutano kana zvikave tsika yenguva dzose,” anoyambira.
Kana usina nzara, haufanire kudya kudya kwemangwanani
Vanhu vazhinji havana kunyanya kukura pakudya kwemangwanani. Muchokwadi, maererano naWilliams, haufanirwe kuzviita. Nekudaro, iwe unofanirwawo kufunga kuti sei usina kugadzirira kudya kubva panguva yaunomuka. Iwe unowanzova nekudya kukuru pakati pehusiku here? Kana kuti hurongwa hwako hwekurara hwabuda mugwara, zvichikanganisa rhythm yako ye circadian inodzora nzara uye kudya?
"Hazvina kunaka kuti usamhanye kukicheni kana aramu yangorira," anodaro Kate Thomas-Ayoub, MD, mubatsiri wepurofesa paAlbert Einstein College of Medicine muNew York City anonyanya kubata kufutisa. Asi zvakakosha kudya chimwe chinhu mukati maawa maviri kusvika matatu kubva pakutanga zuva. Izvi zvinovhura nzira yehutano hwakagadzikana hwematumbo nekuita kuti digestive system yako ifambe uye zvakare inoratidza kuti metabolism yako ienderere mberi.
Zvakadaro, kana ukaona kuti hausi munyatwa yekudya kwemangwanani – uye wabvisa zvikonzero zvatsanangurwa pamusoro – zvakakosha kutaura nachiremba wako kana nyanzvi yezvekudya, sezvo panogona kunge paine kusaenzana kwehomoni kunoda kuti utarise.
