Zamkatimu
kupanikizika
Kupsinjika maganizo, kusokonezeka maganizo, kapena kufuna kutonthozedwa kungakulitse chilakolako chanu cha maswiti, pamene maswiti amawonjezera “hormone ya chisangalalo” ya serotonin muubongo wanu.
Idyani zakudya zopatsa mphamvu zambiri - mkate wonse wambewu, chimanga, nyemba, ndi zina zotero. Zotsatira zake zidzakhala zofanana, koma m'malo movulaza - thanzi limodzi ndi chiuno zimapindula. Panthawi imodzimodziyo, ngati mukufunikira mwamsanga kuona dziko lapansi mu "mtundu wa pinki", chepetsani mapuloteni - amalepheretsa ntchito ya serotonin.
Mwinanso, chitani zinthu zomwe sizikugwirizana ndi chakudya, komanso zimathandizira kuti mukhale ndi maganizo abwino - kuyenda, kuchita masewera olimbitsa thupi, kumvetsera nyimbo. Ndipo, ndithudi, muyenera kuyang'ana ndi kuthetsa chifukwa cha kupsinjika maganizo kuti muchepetse kufunikira kwa shuga ndi kuchepetsa chiopsezo cha kudya kwambiri.
Shuga ya m'magazi
Kutsika kwa shuga m'magazi kumakupangitsani kumva njala ndi chilakolako cha maswiti, kotero muyenera kudya zakudya zomwe zingathe kuthetsa vutoli mwamsanga.
Mvetserani nokha, khalani pansi patebulo pa nthawi, popanda kuyembekezera dziko lowala - izi zidzakuthandizani kulamulira "chakudya chokoma". Idyani 4-5 pa tsiku, kunyamula chakudya chochepa m'thumba lanu ngati mukumva njala. Kuti shuga m'magazi anu akhazikike m'kupita kwanthawi, mumafunika chakudya cham'mimba komanso mapuloteni.
Chakudya cha kampani
Malinga ndi ziwerengero, timadya kwambiri pakampani kuposa tokha. Titatuluka ndi abwenzi kukacheza ndi kapu ya khofi ndikusankha makeke kuchokera pazakudya, kumbukirani kuti ngati pali anthu osachepera 6 patebulo, ife, osazindikira, timadya 2-3 kuposa momwe timafunira.
Idyani pang'onopang'ono, dziwani - mukudya chifukwa mukumva, kapena chifukwa chakuti wina akudya? Ngati mukuvutika kudziletsa, ganizirani njira zina za brownies pasadakhale. Koma musadziletse maswiti mwatsatanetsatane - zimangoyambitsa kuwonongeka.
Kutopa pambuyo pochita masewera olimbitsa thupi
Ngati muli olimba, mutha kulakalaka maswiti mukatha kuchita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kumachepetsa masitolo a glycogen m'chiwindi, thupi limafuna kubwezeretsanso zinthu.
Mufunika kuwonjezeredwa pafupipafupi kwamafuta ovuta monga mbewu zonse, zipatso, ndiwo zamasamba. Yesetsani kupewa zakudya zokhala ndi ma carb ochepa.
Shuga ngati mankhwala
Shuga wochulukirachulukira ungayambitse mtundu wa chizolowezi chomwe mumamva ngati simungathe kuchita popanda kukoma kokoma ndi zotsatira zake zotsitsimula. Shuga sitingayerekeze, ndithudi, ndi mankhwala osokoneza bongo kapena mowa, zomwe zingayambitse kumwerekera kwenikweni kwakuthupi. Pankhani ya shuga, tikukamba zambiri za kudalira maganizo. Kumbukirani kuti shuga wambiri sangathe kukhutiritsa malo osangalatsa muubongo. Ma calories onse adzawonongeka!
Pangani ndondomeko yochepetsera pang'onopang'ono kuchuluka kwa shuga komwe mumadya. Sungani diary ya chakudya, sungani maswiti onse omwe amadya masana, ganizirani momwe mungachepetsere kudya kwa shuga poyamba. Malo osavuta poyambira ndikuchepetsa zakumwa zoziziritsa kukhosi ndi zakumwa zina zotsekemera. Cholinga chanu ndikukwaniritsa malingaliro oletsa komanso oyenera pa shuga.