Mmene Kugwirizana kwa Ubongo Kumakhudzira Mkhalidwe Wanu
Kodi munayamba mwakhalapo? Ngati mawuwo sudziwika kwa inu, vutoli mwina. Kodi munayamba mwadulapo mnzanu wachangu asanadye chakudya chamasana? Kodi mwakhumudwitsa mnzanu kapena ana anu mutatha kugawa chakudya chamadzulo? Kapena mwinamwake inu mumadya chakudya cham'mawa ndipo kenako mumathamanga ku Starbucks yanu barista pamene iye akulakwitsa. Ndizotheka, ndithudi, kuti mwangokhala ndi tsiku loipa.
Koma ngati simunadye kanthawi mwina mwakhala mukupachika.
Hangry: Tanthauzo ndi Zizindikiro
Kotero kodi mawu awa amachokera kuti? Tsatanetsatane yowonjezera imamveka bwino mukaphatikiza mawu omwe ali ndi njala ndi okwiya . Sizowona zachipatala, koma izi sizikutanthauza kuti asayansi samatenga mkhalidwewo mozama. Ngati mutapachika pang'onopang'ono muli ndi vuto lenileni.
Kuti aphunzire mgwirizano pakati pa njala ndi maganizo, kafukufuku nthawi zambiri amayeza magazi m'magazi. Magulu a shuga a magazi amachulukira mutatha kudya chifukwa chakudya chimene mumadya chimakhala ndi shuga, mtundu wa shuga. Gulusi ndi gwero la mphamvu ya thupi lanu. Ngati simunadyepo kanthawi, magazi anu amagazi a m'magazi (omwe amanenedwa kuti ndi shuga lanu la shuga) adzatsika. Kwa anthu ambiri, kukhala ndi njala kumatanthauza kuti muli ndi msinkhu wambiri wa shuga wambiri.
Kafukufuku wapeza kuti shuga wotsika ya magazi ndi mkwiyo zimayanjanitsidwa ndipo zingasonyeze m'njira zosiyanasiyana.
Zizindikiro zofanana zingakhale:
Kusintha kwa Chikhalidwe
Mwinamwake mungamve mwachisawawa, kukhumudwa, kapena kudandaula mukamapachika. Kafukufuku wina wofalitsidwa mu nyuzipepala ya Physiology ndi Behavior adapeza kuti shuga wotsika kwambiri ya magazi inachititsa kuti "otopa-otopa" athandize ophunzira kuti akhale ndi maganizo olakwika pazochitika zina.
Chiwawa
Mukamangokhalira kupachika, mungamve kuti mukufunitsitsa kuti muthamangitsidwe ndi anzanu kapena okondedwa anu. Kufufuza kwa anthu okwatirana kunapeza kuti abwenzi apamtima amatha kufotokoza zakukhosi kwa wina ndi mzake pamene ma shuga awo amagazi anali ochepa kusiyana ndi achibadwa.
Kudziletsa Kwambiri
Hangry dieters akhoza kukhala ndi nthawi yovuta kwambiri yogwirizana ndi ndondomeko yoyenera kudya. Kapena ngati mukuyesera kusiya chizoloŵezi choipa, mukhoza kumverera kuti mphamvu yanu imachepetsedwa mukapachika. Kafukufuku wofalitsidwa ndi Anthu ndi Owerenga Social Psychology Review olemba anapeza kuti "kudziletsa kudziletsa n'komwe pamene shuga ndi wotsika kapena sungagwirizane bwino ubongo."
Kulephera Kuika Maganizo
Ophunzira a Hangry amavutika kumvetsera m'kalasi. Ngati mwatanganidwa kuntchito, simungathe kuganizira pa msonkhano wanu wamasana kapena pa foni yofunika yomwe imachitikira kumapeto kwa tsiku lalitali. Akatswiri ofufuza ataphunzira za chidwi ndi nkhani yomwe inafalitsidwa mu magazini ya Brain , iwo adapeza kuti chidwi ndi nthawi yogwira ntchito zonse zinachepetsedwa pamene phunziroli linali ndi shuga wotsika kwambiri.
Kumva Kukhala Wachifupi
Ngati muli ndi kholo lachilendo, dalaivala wamtendere, kapena makasitomala ozizira poyesa kuthetsa mavuto, mungamve kuti kuleza mtima kwanu kuyesedwa mukakhala mwamsangamsanga.
Ochita kafukufuku amene anafalitsidwa mu nyuzipepala ya Aggressive Behavior adakambirana za mgwirizano womwe ungakhalepo pakati pa kuchepa kwa shuga (kapena kuchepa kwa shuga) komanso chiwawa kapena chiwawa. Olembawo amati "supuni ya shuga imathandiza makhalidwe achiwawa ndi achiwawa."
Zomwe mumakumana nazo pokhala pakhomo zingakhale ndi zizindikiro zosiyana ndi izi. Anthu ena amangotopa. Ena amakhumudwa. Anthu ambiri amavutika maganizo komanso amamva kuti ali ndi zolinga. Ziribe kanthu momwe zizindikiro zanu zowonjezera zimasonyezera. Kwa ambiri a ife, zimangothandiza kudziwa kuti zizindikirozo ndi zenizeni.
Chifukwa Chimene Mumakhala ndi Hangry: Kugwirizana kwa Gulu-Ubongo
Kawirikawiri, tikamadya nthawi zonse ndikudya zakudya zabwino , timagwiritsa ntchito njira zamagetsi kuti thupi lathu ndi ubongo zikhale ndi zakudya zomwe amafunikira kuti ziziyenda bwino.
Inde, pali zikhalidwe zina (monga mtundu wa 1 kapena mtundu wa shuga 2) kumene njirayi imasokonezedwa. Koma nthawi zambiri, kudya zakudya zathanzi kumatithandiza kumverera bwino.
Mwamwayi, ndondomeko ya tsiku ndi tsiku yovuta komanso zovuta zina zingayambitse kudya bwino. Mukapita nthawi yaitali popanda chakudya, pali kusintha kochepa komwe kumachitika m'thupi lanu. Kutsika kwa magazi m'magazi ndi chimodzi mwa kusintha kumeneku koma si chifukwa chokha chimene mumapachikizira.
William Yancy MD Dr. Yancy ndi pulofesa wothandizira pa Duke University School of Medicine ndipo amatsogolera pulogalamu ya Duke Diet & Fitness Center.
Choyamba, akufotokoza kuti kuyankha kwa magazi m'magazi kungakhale kosiyana ndi munthu wina. Msuzi wotsika kwambiri wa magazi ndi matenda otchedwa hypoglycemia ndipo amatanthauzidwa kuti ali ndi mayendedwe a shuga m'munsi mwa 70 milligrams per deciliter (mg / dL). Amanena kuti mukhoza kupeza pulogalamu yokhudzana ndi shuga. "Anthu ena amatha kuona zizindikiro pamene shuga ya magazi sizowona ngati shuga wawo wamagazi ukukwera, kapena pamene shuga lawo la magazi limathamangira msanga."
Koma akunena kuti zinthu zazikuluzikulu zomwe zimagwiritsidwa ntchito ndizo mahomoni a glucagon ndi epinephrine (omwe amatchedwanso adrenaline), ndi dongosolo lachisoni lomvetsa chisoni (SNS). Pamene shuga wa magazi ndi otsika, glucagon ndi epinephrine zimamasulidwa. Mahomoni ameneŵa amayesetsa kubweretsa shuga m'magazi kumalo ochizira mwa kuswa mafuta kapena mafuta. Nthawi zina adrenaline kapena epinephrine amatchedwa hormone yachisokonezo chifukwa cha zotsatira zake pa thupi.
"SNS ndi epinephrine zimayambitsa zizindikiro zambiri za hypoglycemia: shakiness, mantha, kutukuta, pakamwa, pakamwa," anatero Dr. Yancy. "Kuphatikiza apo, njala, thukuta, ndi kuyimba zimayambitsidwa ndi acetylcholine kumasulidwa mu SNS mitsempha." Iye akuwonjezera kuti dongosolo loyamba la mitsempha likhonza kuphatikizidwa mu ndondomekoyi. Pamene machitidwe apakati a mitsempha sakusowa shuga akhoza kuchititsa chisokonezo, kusakwiya, ngakhalenso kuchepa chidziwitso pa milandu yoopsa.
Dr. Yancy akuwonjezera kuti pali mahomoni ena omwe amagwiritsidwa ntchito, monga cortisol ndi hormone ya kukula, koma amakhala ndi gawo laling'ono.
Kumveka kovuta? Katswiri wodziŵa zakudya zamadyedwe ndi zakudya m'thupi Molly Cleary akulemba mawu osavuta.
"Zizindikiro zonse zokhudzana ndi" kupachika "zimayambira chifukwa chokhala ndi shuga wotsika, koma pali njira zingapo zosiyana siyana. Ubongo wathu umadalira shuga chifukwa cha mafuta, kotero pamene sitinadye kanthawi, ubongo wathu Zingakhale zovuta kumvetsetsa monga mwachizolowezi, izi zingayambitse kupanga zosankha kapena kusakwiya msanga. Pamene shuga lathu la magazi limatsika, zimayambitsa mahomoni kuti azibisika kuchokera ku ziwalo zina m'matupi athu. mahomoni ameneŵa amachititsa kuti azikhala ndi khalidwe labwino, ndipo kusungulumwa kwawo kungatipangitse kukhala okwiya kwambiri. "
Cleary akuwonjezera kuti pali anthu ena omwe amatha kuwongolera. "Kumva njala ndi mkwiyo zimayang'aniridwa ndi majini, ndipo aliyense ali ndi mitundu yosiyana ya maonekedwe a anthu. Anthu amasonyezanso momwe akumvera mosiyana, anthu ena amakhala otseguka kapena omveka kuposa ena, omwe angayankhe yankho lawo kuoneka ngati loopsa kwambiri."
Ngakhale kuti kusintha kwa ubongo ndi thupi kumakhala kovuta komanso kotheka ngakhale koopsa, nthawi zambiri iwo sali. Dr. Yancy akuti "matenda oopsa a hypoglycemia amapezeka mwa odwala omwe amatenga insulini kapena sulfonylurea mankhwala a shuga. Kwa odwala omwe samamwa mankhwala awa, thupi lathu lidzatitulutsa ife."
Mmene Mungapewe Kuyamba Kulimbitsa
Ngakhale vutoli silili loopsa, ambiri a ife tifuna kupewa kupezeka. Ndipotu, ndani akufuna kuthana ndi kugwedeza kwa bwana chifukwa chosowa chakudya? Kodi mumaletsa bwanji vutoli?
Cleary akunena kuti njira yabwino yopezera hanger ndi kudya chinachake musanafike pomwe mumamva kuti mwangoyenda. Kwa anthu ambiri, izi zikutanthauza kudya magawo ang'onoang'ono katatu patsiku. "Ngati mumadziwa kuti mumatha kupha, zingathandize kunyamula chotupitsa chaching'ono kuti mukhale ndi chinsalu," akutero Cleary.
Zinthu zapamwamba za zakudya komanso. Dr. Yancy akuti kudya chakudya choyenera n'kofunika. Akulingalira kupanga zakudya zomwe zimasakanikirana ndi mavitamini, mapuloteni, ndi mafuta. Ngati mutayamba kumangokhalira kusungulumwa pakati pa chakudya, akuwonetsa kuti akudya zakudya zopanda pake zomwe zasokonezedwa.
Cleary akuvomereza. "Zakudya zam'madzi a m'magazi kapena zakudya zopangira zakudya monga chips, cookies, kapena maswiti angakweze mitsempha yathu ya magazi mwamsanga, koma kenako akhoza kuyambitsa ngozi. Ndibwino kusankha njira yowonjezera yomwe imakhala ndi ma carbs ndi mapuloteni ovuta. ophika ndi nthabwala, nthochi ndi chikasu, kapena yogurt ndi zipatso ndi mtedza. "
Pomalizira, ngati mutapachika kawirikawiri, konzekerani chakudya pamene zizindikiro zikhoza kuchitika. Komanso musamamwe mowa kwambiri, "anatero Dr. Yancy. Caffeine ikhoza kuonjezera zizindikiro kotero kupewa kupewa overdose kungathandize.
Mawu Ochokera
Palibe chokhumudwitsa china kusiyana ndi kudzimvera chisoni ndi nkhawa zanu. Ife tonse takhala tiri kumeneko, kotero kukhumudwa kumamveka. Koma kudziwa momwe matumbo ako-kugwirizana kwa ubongo kumathandizira kuti muteteze zigawo za mkwiyo. Ngati mutapachika kawirikawiri, sungani ndondomeko yanu yodyera kuti mupewe njala yaikulu kapena yesani kunyamula zozizwitsa mu thumba lanu kuti musasungunuke shuga. Kusintha kosavuta kumakhudza mtima wanu komanso pa ubale wanu.
> Zotsatira:
> Bushman, BJ, DeWall, CN, Pond, RS, & Hanus, MD (2014). Kutsika kwa shuga kumakhudza kuchitira nkhanza kwambiri m'banja. Proceedings of the National Academy of Sciences, 111 (17), 6254-6257.
> DeWall, CN, Deckman, T., Gailliot, MT, & Bushman, BJ (2010). Magazi okoma mtima amachititsa kuti mkwiyo ukhale wotentha: kudziletsa komanso kudziletsa. Makhalidwe Okhwima , 37 (1), 73-80.
> Matthew T. Gailliot, Roy F. Baumeister The Physiology of Willpower: Kugwirizanitsa Thuga la Magazi ku Kudziletsa. Makhalidwe Abwino ndi Kuwerenga Phunziro la Psychology Vol 11, Issue 4, pp. 303 - 327.
> McCrimmon, RJ, Frier, BM, & Deary, IJ (1999). Kuwunika Maonekedwe ndi Makhalidwe Pakati pa Hypoglycaemia M'mabungwe a Anthu. Physiology & Chikhalidwe, 67 (1), 27-33.
> Wosasunthika, H. Kusiyanitsa kwa hypoglycaemia kunapangitsa kuti anthu azivutika maganizo. Njira yogwiritsira ntchito electrophysiological. Ubongo, 120 (6), 1041-1056.