Pezani Zomwe Kudya kuli koyenera kwa Inu ndi kuyesa Mwachangu
Mumakhala okhwima chifukwa mukudziŵa za kuphulika kwaposachedwa kwa njira zakusala komanso kumapeto kwa chikhalidwe chozungulira. Anthu amakonda lingaliro la kusala kudya, koma kodi ali pa njira yoyenera?
Kusala kudya kosatha (IF) kumapanga njira zambiri zomwe anthu amadya. NGATI ndizochita nthawi zina kupita nthawi yaitali popanda kudya.
Muyenera kudziwa kuti izi sizodzikongoletsa kapena zatsopano. Tonsefe timachita mwambo wa kusala kudya tsiku ndi tsiku, kupatula ife sitikutcha izo. Ife timachitcha ilo kugona. Inu mukudziwa, ife timadya pa chakudya chamadzulo, ndiye kachiwiri pa kadzutsa, ndi kumapuma pakati.
Mukamaliza bwino, kusala kudya kumathandiza kuthandizira shuga wa magazi, cholesterol, kuchepetsa thupi, kuwonjezera moyo wanu, ndi zina zambiri.
Mwachidziwikire, ndipo mwachidule, kusala kudya kwanthaŵi yayitali yakhala njira yothetsera zochitika zongopeka zakuti anthu amathanzi ndi anthu omwe amagwiritsa ntchito thupi lawo amagwiritsira ntchito kusunga matupi awo pamwamba. Koma kufufuza kwapakati pafupipafupi kumakali koyambira. Zitha kukhala zaka zisanu kapena zisanu tisanayambe kumvetsetsa momwe zimagwirira ntchito, ndipo njira zabwino ndi ziti.
Ndifufuzidwe ndikutha, koma umboni wokhudzana ndi zochitika zowonjezereka unandichititsa chidwi, ndinaganiza zoyesa njira zingapo ndekha.
Moni, Dzina Langa Ndi Yohane ndipo Sindinadye Mphindi 24.
Kodi ndikusowa njala?
Chabwino, ayi, osati kwenikweni.
Ndizodabwitsa. Mukudziwa kuti njala ikukumva kuti mumakhala maola 4-5 mutatha kudya? Kumene mimba yanu ikukukumbutsani kuti yakhala kanthawi? Ine sindiri ngakhale njala imeneyo.
Ndaphunzira kuti njala imayambira pamenepo ndipo nthawi yomweyo imachepetsedwa. Pafupifupi maola 24 mpaka 24, njala imabwereranso koma siipa.
Izi zimakhudzana ndi mahomoni monga epinephrine, norepinephrine, insulini, glucagon, leptin, ndi ghrelin , ndi momwe ziwalo zathu zimawayankhira. Koma tiyeni tidutse sayansi yambiri.
Imodzi mwa mapindu oyamba komanso ofunika kwambiri a kusala kudya kwapakati sikuli thupi. Ndimaganizo. NGATI ali ndi mphamvu zokonzanso momwe timaganizira za kudya ndi dziko lotukuka, tiyeni tiyang'ane nazo, ambiri a ife timaganiza za kudya ngati ndife mafumu. Kusala kudya, ngakhale kwa tsiku limodzi, kukuphunzitsani.
Njala sivuto. Njala si chinthu chowopsya; Palibe choipa chochitika ngati mutasowa chakudya kapena ziwiri (pambuyo pake, makolo athu anapulumuka popanda Taco Bell pa ngodya iliyonse). Lolani nokha kuti mukhale ndi njala, kenaka khalani ndikumverera m'malo moyesera kuti mupite nthawi yomweyo.
Kumbukirani, njala yamalingaliro ndi yosiyana ndi njala ya thupi: Pamapeto a tsiku limodzi mwachangu mudzakhala ndi njala yeniyeni, ndipo m'tsogolomu mudzatha kugwiritsa ntchito mfundoyi kuti mutanthauzire bwino chakudya chanu ndikupewa zofunikira zosakwanira.
Zimene Ndinapeza ndi Kutaya Mtima Ndi Kusala Kwambiri
Chabwino, koma nanga bwanji zotsatira zinazake zakuthupi zosala kudya?
Popeza palibe ndondomeko yotsimikizirika ya IF (pali Alternate-Day, Meal Skipping, Eat Stop Eat, Leangains ndi Nkhondo Zachiwawa, kutchula ochepa), ndinaganiza zoyesa njira zisanu ndi chimodzi pa miyezi isanu ndi umodzi.
Njira zazikuluzikulu:
Ndinachoka pa makilogalamu 190 mpaka 170 ndipo ndinachepetsa mafuta anga kuchokera 10% mpaka 4% ndikukhala ndi minofu yambiri.
Ngakhale kuti kuyesa kwanga kochepa kunkagwira ntchito bwino, njira yowonjezera yachangu siinapangitse kuwonongeka kwa mafuta kusiyana ndi njira yowonjezera yowonjezera chakudya.
Komabe, ndinapeza kuti ngati zinandipangitsa kukhala kosavuta kuti ndikhale ndi thupi lochepa kwambiri komanso kuti mafuta ochepa thupi ndi ochepa kwambiri poyerekeza ndi zakudya zowonongeka.
NGATI ingakhale yothandiza anthu omwe ali ndi chidwi chofuna kukhala oonda popanda kutsatira zowonongeka, kapena aliyense amene afunika kudziwa kusiyana pakati pa njala ndi njala. Sikumapeto-zonse, kukhala-zakudya zonse kapena thupi.
Mmene Mungayesere Kudya Kosakwanira Popanda Kutaya Maganizo Anu
Kusankha pakati pa mitundu yambiri ya zosankha za kusala kudya-ndi kusunga maphunziro nthawi yoyamba kudya-kungawoneke kovuta.
Pano pali njira zina zosavuta kuti muteteze, kuyesera kuyesera (zomwe, mwa njira, ndizobwino pamene zakhala zikuyang'aniridwa ndi mphunzitsi wodalirika kapena dokotala).
- Mlandu wachangu: Yesetsani kusala kudya kwa maola 24-ndizo. Izi zimakuthandizani kuti muzizoloŵera njala ndikuwone ngati njira zamakono zolimbitsa msinkhu zili zoyenera kwa inu. Pezani pang'ono panthawi yamayeso anu mwamsanga? Kungowonjezera pang'ono kwa anthu? Zowoneka kwambiri. Mukufuna kuyika mutu wanu kudutsa khoma kapena kufuula kwa aliyense yemwe alowa m'chipindamo? Izi zingakhale zovuta. Koma simudzadziwa kufikira mutayesa.
- Kufulumira kwa periodic: Izi ndi za aliyense amene amavomereza bwino mwamsanga. Kamodzi pa chaka, kamodzi pamwezi, kamodzi pa sabata, kusala kwa tsiku.
- Kusala kudya tsiku ndi tsiku: Tsatirani nthawi yodyetsera ma ola limodzi ndi maola 16. Izi ndi za anthu omwe ali oyenerera, kale amadya bwino, ndipo amafuna kukhala olimba kwambiri. Zindikirani: Akazi amawoneka kuti akusowa chakudya chodyeramo, kunena, maola khumi. Kumbukirani, kusala kudya kwapakati sikuli kwa aliyense, choncho onetsetsani kuti muyang'ane ndi dokotala wanu kapena aphunzitsi anu odziwa bwino asanayambe.