Anthu amakopeka ndi njira yochepetsera kudya chifukwa cha zifukwa zosiyanasiyana, koma chodziwika kwambiri nthawi zambiri chimakhala cholemera. Kodi mukuganiza kuti mungayembekezere kulemera kotani?
Chowonadi n'chakuti n'zovuta kufotokoza kuchuluka kwa kulemera kwa munthu mmodzi yemwe angatayike pa zakudya zochepa kwambiri (kapena zakudya zina zolemetsa). Pali mitundu yambiri yambiri yomwe ikusewera.
Koma apa pali zolinga zowononga zolemera zomwe mungathe kuziyembekezera pogwiritsa ntchito umboni wa sayansi.
Zomwe Zing'onozing'ono Zamtengo Wapatali wa Carb
Mwina mungadabwe kumva kuti pang'onopang'ono zakudya zowonongeka zimakhala zofanana ndi zina zomwe zimapangitsa kuti thupi likhale lolemera.
Kusiyanitsa ndikuti ngakhale zakudya zochepa za kalori zili ndi malire a calorie kunja, chakudya chochepa cha carb chimagwira ntchito ndi thupi lanu kuti mukhumbe zochepa zopatsa mphamvu. Zili ngati kusintha zosowa osati chakudya. Zakudya za m'magazi zikuoneka kuti zimagwira ntchito pazinthu zosiyanasiyana, kuphatikizapo kusintha mahomoni ambiri ndi zina zotumiza uthenga wokhudzana ndi njala ndi mimba m'thupi lathu.
Malingana ndi kuwonongeka kwapadera, kafukufuku wina amasonyeza kuti anthu amatala pafupifupi kuchuluka kwa kulemera kwa chakudya chochepa cha carb monga kudya zakudya zochepa, ngakhale kuti sauzidwa kuchepetsa kuchuluka kwa chakudya chomwe amadya (basi kuchuluka kwa zimagawenga ).
Kuyambapo
Kuyamba pa chakudya chochepa cha carb kungakhale mitsempha-wracking. Mungadandaule za kusintha tsiku ndi tsiku chakudya, momwe mudzamvera, kapena kudera nkhawa za zakudya zomwe sizikugwira ntchito. Zomwe mungaganizire zokhudzana ndi kulemera zimatha kusintha mwezi wanu woyamba kumachepetsa malingaliro anu:
Mlungu Woyamba wa Chakudya Chochepa cha Carb
Mlungu woyamba wa zakudya zochepa zomwe zimadya thupi zimayambitsa kusintha kwa thupi. Izi zili choncho chifukwa thupi limagwiritsa ntchito shuga kuti likhale ndi mphamvu ndipo liyenera kugwiritsa ntchito mafuta ambiri.
Zolemera zina zidzatayika-koma ndikutaya madzi, osati kutaya mafuta. Ichi ndi chifukwa chakuti shuga yomwe imasungidwa kuti ikhale yogwiritsidwa ntchito mosavuta m'chiwindi chathu ili mu molekyu yotchedwa glycogen yomwe imakhala ndi madzi ambiri. Poyamba kudya zakudya zochepa, glycogen imasulidwa ndi kusweka, ndipo madzi amataika nawo.
Kulemera kwake kumakhala kofala kwambiri kwa anthu omwe amaletsa makapu awo osachepera 50 magalamu patsiku (chakudya chochepa kwambiri cha carb), mosiyana ndi iwo omwe amamatira kudya zakudya zochepa zomwe ziri pakati pa 60 ndi 130 magalamu a chakudya tsiku ndi tsiku. Chakudya choyenera chimakhala ndi magalamu okwana 200 mpaka 300 a chakudya tsiku ndi tsiku, kotero chakudya chochepa cha carb chimapangitsa kugwedeza kwakukulu.
Chimodzi mwa zinthu zokondweretsa (ndi zina zolepheretsa) za madzi awa ndizoti zatha kale, sizinali zonse zatha. Kubwezeretsa kudya kwapamwamba kagawodidirate kudzawonjezera kuchuluka kwa malo ogulitsira glycogen, kuchititsa kuti pang'onopang'ono kulemera phindu (koma osati phindu).
Ngakhale ngati simubwerera kumadya zakudya zambiri, glycogen imasunga pang'onopang'ono, ndipo shuga imachokera ku gluconeogenesis kuchokera ku mapuloteni.
Izi sizowonongeka, monga thupi liyenera kusunga mlingo wina wa magazi, komanso kukhala ndi malo oyenera.
Zosinthazi zikhonza kukhala zokhudzana ndi oyang'anira ozama omwe akutsata mapepala otayika mosamala. Ngakhale mutatayika mafuta , kusinthasintha kwa madzi kumabwera mthupi lanu kungapangitse kuti maonekedwe anu awonongeke. Chinyengo sichoncho kumangiriza kwambiri pa nthawiyi.
Mlungu Wachiwiri wa Chakudya Chochepa Chakudya cha Carb
Ndibwino kuganizira sabata lachiwiri ngati sabata yotsitsika pambuyo pa kuthamanga kwa mlingo woyamba. Ngakhale zili choncho, kawirikawiri izi zimakhala kuti kutayika kwenikweni kwa mafuta kudzayamba mwa anthu ambiri omwe amamvera bwino zakudya zochepa.
Matupi ena amatenga nthawi pang'ono kuti ayambe kusintha, koma yesetsani kukhala oleza mtima.
Ndikofunika kwambiri pakali pano kuti muwonetsetse kuti mukungodula zakudya zanu koma mumasankha njira zathanzi. Mwachitsanzo, popeza chakudya chimapezeka mu zipatso zambiri, masamba, mbewu, mkaka, ndi zakumwa zoledzeretsa, mudzakhala mukudya mafuta ndi mapuloteni ambiri.
Onetsetsani kuti muzisankha mapuloteni ndi mafuta omwe amatchedwa mafuta a monounsaturated ndi polyunsaturated monga:
- Peyala
- Mtedza ndi mbewu
- Mafuta a azitona
- Nsomba zapamwamba mu mafuta, monga nsomba
Zipatso ndi ndiwo zamasamba ndi zathanzi, ngakhale mutangofunika kusankha zosankha zochepa kwambiri monga:
- Broccoli ndi kolifulawa
- Sipinachi ndi Kale
- Tsabola wa Bell
- Kuphulika kwa Brussel
- Katsitsumzukwa
- Mavwende ngati cantaloupe ndi mavwende
- Froberries
Chachitatu ndi Chachisanu ndichinayi cha Chakudya Chochepa cha Carb
Nthawi zina mu theka lachiwiri la mwezi woyamba, thupi lanu likhoza kukhala loyipa. Mlingo umene umatayika umadalira zinthu zambiri, zomwe zimawoneka bwino kwambiri ndi momwe mungayambe kunenepa kwambiri. Mwa kuyankhula kwina, anthu omwe ali otsika pang'ono adzatayika pang'ono pang'onopang'ono kuposa omwe ali ndi mafuta ochulukirapo ochulukirapo.
Pakatha masabata angapo oyambirira, anthu akhoza kutaya pakati pa theka la mapaundi ndi mapaundi awiri pa sabata, zomwe zimaonedwa kuti ndibwino. Malangizo omwe amapezeka nthawi zonse ndi kudzipimitsa kamodzi pa sabata chifukwa cha kusinthasintha kwa tsiku ndi tsiku chifukwa cha madzi, zida zowonongeka, ndi zina. Komanso, amayi amene akuyamba kusamba nthawi zina amasankha kusayezetsa gawo limodzi lachiwiri, makamaka ngati akusunga madzi panthawiyi.
Ndikofunika kusankha nthawi yosasinthasintha ya tsiku kuti mudziyeze. Nthawi zambiri anthu amasankha kuyeza chinthu choyamba m'mawa, musanayambe kudya ndi kumwa, chifukwa ichi ndicho maziko abwino kwambiri oyerekeza. Ngati mutadziyeza pa nthawi ina yamasana, padzakhala kusintha kwakukulu.
Pambuyo pa Mwezi Woyamba pa Chakudya Chochepa cha Carb
Phunziro lalikulu la kafukufuku pa anthu oposa 1,000 omwe ali ndi kunenepa kwambiri omwe adatsata chakudya chochepa kwambiri, kulemera kwake kulemera kwake kunali pafupifupi mapaundi 15 chifukwa anthu adatsata miyezi itatu ndi isanu ndi umodzi atayamba kudya. Pambuyo pa zaka ziwiri zotsatila, kuchuluka kwa kulemera kwake kunali pafupifupi mapaundi khumi; choncho akadakali kuchepa, koma deta iyi imasonyeza kuti anthu amatha kulemera. Kupenda kwake kunatsimikizira kuti zakudya zochepa kwambiri zoteteza carb / high-protein zingakhale zogwira mtima kuposa chakudya chochepa cha mafuta pa miyezi isanu ndi umodzi komanso yogwira ntchito chaka chimodzi.
Zofukufuku sizikulosera kuti kulemera kwanu kumapangitsa (kapena kubwezeretsanso) koma kuwonetsa kuti zakudya zingakhale zovuta kuti mumvere nthawi yaitali. Ndibwino kusankha njira yodyera yomwe ili ndi thanzi ndipo imaphatikizapo chakudya chomwe mumakondwera kuti mukhale omvera.
Mawu Ochokera
Pamapeto pake, ngati mungathe kulemera bwino ndi zakudya zochepa kwambiri ndipo simukuwoneka kuti mukusowa zakudya za carb (mwachitsanzo, mkate, mpunga, ndi pasta), zakudya izi zingakhale mwanzeru kwa inu. Koma onetsetsani kuti mukutsatira zakudyazo motsogoleredwa ndi dokotala wanu kuti mukhale otetezeka.
Kuphatikiza pa kuchepetsa kulemera kwa thupi, kudya kwanu kochepetsetsa kungakhale ndi ubwino wina wathanzi, monga kuchepetsa chiopsezo cha mtundu wa shuga ndi matenda a mtima.
> Zotsatira:
> Browning JD et al. Kusintha kwa shuga ndi mphamvu zamagetsi chifukwa cha kalori ndi zakudya zamagulu. Hepatology 48 (5): 1487-1496. 2008.
> Lennerz BS ndi al. Zotsatira za nthendayi ya zakudya m'magulu a ubongo zokhudzana ndi mphotho ndi chilakolako cha amuna. American Journal of Clinical Nutrition. 2013 Sep; 98: 3 (2013) 641-7.
Santos FL, Esteves, SS, da Costa Pereira A, Yancy WS Jr Nunes JP. Kukonzekera mwatsatanetsatane ndi kuwonetseratu mchitidwe wa mayesero a zachipatala za zotsatira za zakudya zochepa zamagulufidipakati pazifukwa zoopsa za mtima. Zowonongeka Kwambiri . 13:11 (2012) 1048-66.
> Shai I et al. Kuchepetsa Kulemera kwa Zakudya Zam'madzi, Mediterranean, kapena Zakudya Zochepa. The New England Journal of Medicine 2008 Jul 17; 359: 229-241.