Zamkatimu
"Maswiti amafunikira kuti ubongo ugwire ntchito." Mawu awa amabzalidwa mwamphamvu pamitu ya dzino lokoma, ngakhale kuti akhala akutsutsidwa kwa nthawi yaitali ndi asayansi. Ubongo, komabe, umafunika shuga, womwe ndi wosavuta kuupeza kuchokera ku maswiti kapena keke. Koma glucose si maswiti okha, amapezeka pafupifupi chilichonse chomwe timadya. Pafupifupi ma carbohydrate onse amasinthidwa kukhala shuga: chimanga, udzu winawake, nsomba, steak ndi zina. Chowonadi ndi chakuti thupi lathu limakonda kusunga mphamvu, kotero ndikosavuta kuti litenge shuga kuchokera kumafuta othamanga, osati kuwononga mphamvu pakukonza zovuta.
Vuto la chikhumbo chokhazikika chofuna kudya mchere ndi chiopsezo ku thanzi. Ndikofunikira kuti tigonjetse osati m'dzina la chiwerengerocho, komanso kuti mugwire bwino ntchito ya ubongo womwewo. Asayansi ochokera ku yunivesite ya California atsimikizira muzoyesera kuti maswiti amasokoneza kugwirizana pakati pa maselo a ubongo, kuchepetsa kufalikira kwa zikhumbo pakati pawo. Ngati simulimbana ndi chilakolako cha mikate, chiopsezo cha kukula kwa Alzheimer's chikuwonjezeka. Choncho, ndi nthawi yochotsa chizolowezi ichi. Mwamwayi, chilengedwe chatipatsa mphoto zambiri zothandiza zomwe zingathandize pa izi.
Chifukwa chiyani mumalakalaka maswiti komanso momwe mungachotsere
Kuti mumvetse momwe mungathanirane ndi mliriwu, muyenera kudziwa chifukwa chake nthawi zina mumafuna kudya maswiti, keke kapena chokoleti. Chilakolako champhamvu cha zokometsera chimachokera ku kuchepa kwa shuga m'magazi. Monga tamvetsetsa kale, tikhoza kuchipeza kuchokera ku chirichonse. Ndipo tikudziwanso kuti thupi limayesetsa kulitenga mwachangu. Kwa dzino lokoma kwambiri, izi ndizofanana ndi kugwiritsa ntchito mankhwala osokoneza bongo: ubongo ukakumbukira kuti umalandira chakudya cham'mawa pofunikira, umafunikira. Ndi kukanidwa kwa zinthu zomwe zili ndi shuga, thupi limatha "kuwononga", mpaka nseru ndi kutaya mphamvu. Koma izi zikhoza kukonzedwa.
Ngati tikufuna maswiti, ndiye kuti timangofunika mphamvu. Kuti musamaleredwe ndi chakudya, muyenera kuzolowera kuti pali mphamvu muzakudya zoyenera. M'kupita kwa nthawi, m'malo mwa keke ndi phala kapena steak, timaphunzitsa ubongo "kutulutsa" shuga kuchokera ku zakudya zovuta. Thupi limathanso kupanga shuga palokha, izi zimatchedwa gluconeogenesis. Koma chifukwa chiyani ayenera kuyipanga, ngati atha kungotenga ma Snickers? Kwa anthu onenepa kwambiri, ndizofunikira makamaka kukakamiza thupi kupanga mphamvu.
Ndi kunenepa kwambiri, mafuta osungira amayikidwa m'chiwindi, ndipo kuchepa kwa chakudya chamafuta, thupi limakonza nkhokweyi kukhala mphamvu. Nthawi zambiri, muyenera kupha zilakolako za maswiti za thanzi komanso mawonekedwe. Tsopano zambiri zazinthu zomwe zingathandize kuchita izi.
nyemba
Nyemba, monga nyemba zambiri, zili ndi mapuloteni osavuta kupukutika. Kamodzi m'thupi, mapuloteni amatengedwa mwamsanga ndikupereka mphamvu. Kuphatikiza apo, nyemba zimakhala ndi ulusi wopatsa thanzi, womwe umapangitsa kuti munthu azimva kukhuta. Chifukwa cha mchere ndi mavitamini othandiza, mankhwalawa amatengedwa kuti ndi oyenera m'malo mwa mchere.
Sindimakonda nyemba
Mutha m'malo mwake ndi nyemba zilizonse, nandolo, nandolo ndi mphodza zimawonedwa ngati zothandiza kwambiri. Kuchokera kwa iwo mukhoza kuphika supu zamtima, hummus zokoma kapena maphala ena, kuwagwiritsa ntchito yophika saladi.
Tiyi ya zitsamba
Mutha kuchotsa zilakolako zamchere mwachangu ngati mumwa nyemba ndi tiyi wamankhwala. Ndi bwino kumwa m'malo khofi, koloko, mmatumba timadziti. Timangolankhula za tiyi wa zitsamba, popeza tiyi wakuda komanso makamaka wobiriwira amakhala ndi caffeine. Chakumwa chachirengedwe chidzalimbikitsa kapena kumasuka, malingana ndi kapangidwe kake. Imawonjezeranso kusowa kwa chinyezi m'thupi ndikudzaza ndi zinthu zothandiza. Chinthu chachikulu chomwe chimathandiza pankhondoyi ndi njira yamaganizo. Choyamba, muyenera kudzisokoneza mwachangu, ndipo kachiwiri, imadzaza m'mimba.
Sindimwa tiyi wamankhwala azitsamba
Mutha m'malo mwake ndi madzi ndi nkhaka ndi timbewu tonunkhira, compote wa zipatso ndi zipatso popanda shuga, uzvar, madzi amphesa achilengedwe.
mafuta
Mu 2012, a Mayo Clinic adachita kafukufuku yemwe adatsimikizira zongopeka za ubwino wa zakudya zamafuta. Mayesero asonyeza kuti zakudya zamafuta zimachepetsa chiopsezo cha matenda a mtima komanso kupewa matenda a dementia. Komanso, zakudya zoterezi zimakhala ndi zotsatira zabwino pa ntchito ya ubongo. Chofufumitsa chaching'ono chokhala ndi chidutswa cha nyama yankhumba chimathetsa chilakolako chofuna kudya keke ya chokoleti, ngakhale poyamba simukumva ngati mafuta anyama.
Sindidya mafuta
Zotsatira za kafukufuku sizongokhudza mafuta okha, akhoza kukhala nyama, nsomba, batala. Ndiko kuti, chilichonse chokhala ndi mafuta a nyama. Odya zamasamba adzayenera kupeza njira ina pakati pa nyemba ndi zakudya zamasamba. Kuti "kugogoda pamphepete" ndikwanira kudya chodulira chimodzi, sangweji, kapena bwino - saladi ndi nyama ndi zitsamba.
hering'i
Ndi chinthu chosayembekezereka kwambiri polimbana ndi chizolowezi chokoma. Koma hering'i ili ndi ubwino wambiri: ndi mafuta, imakhala ndi mapuloteni, ndipo imakhala ndi omega-3s.
Ichi ndi chinthu chothandiza kwambiri kwa thupi, kuwonjezera apo, chimakhutitsidwa mwamsanga ndikusunga kumverera kwa satiety kwa nthawi yaitali. Mukafuna keke, mutha kudya hering'i kapena nsomba zina.
Sindimakonda hering'i
Apa mutha kusankha nsomba iliyonse kapena nsomba zam'madzi, pafupifupi zonse zili ndi zinthu zambiri zothandiza ndipo zimapanga kusowa kwa mphamvu. Omwe amadya amatha kulabadira mitundu yowonda.
Selari
Zobiriwira zokhala ndi kukoma kwake komanso fungo sizimakonda aliyense. Koma iwo omwe amakonda udzu winawake adzapeza mthandizi wamkulu polimbana ndi mapaundi owonjezera ndi kuledzera kwa maswiti. Lili ndi zopatsa mphamvu zama calorie, zomwe zikutanthauza kuti zimatengera mphamvu zambiri kuti zigayidwe kuposa momwe udzu winawake umathandizira. Imakhutitsidwa mwachangu chifukwa cha ulusi, motero imasokoneza njala iliyonse. Ndipo mutatha kudya, simungadandaule za chithunzi chanu.
Sindimadya udzu winawake
Mukhoza m'malo ndi arugula, sipinachi ndi basil saladi. Komanso masamba owutsa mudyo (kabichi, kaloti, beets, nkhaka) adzakhuta ndikugawana nawo mavitamini.
Kefir
Pali kukayikira kuti anthu ena amayamba chizolowezi chokonda maswiti chifukwa cha kubalana kwa mabakiteriya owopsa m'mimba. Tizilombo tating'onoting'ono timeneti ndi shuga "wachikondi" kwambiri ndi chilichonse chomwe chimawoneka ngati icho, chifukwa amadya ndikuchulukana mmenemo. Pofuna kupewa, tikulimbikitsidwa kumwa ma probiotics tsiku lililonse, kefir imatengedwa kuti ndiyo njira yabwino kwambiri. Imasunga bwino microflora ndikudzaza ndi mabakiteriya opindulitsa. Zotsatira zake, chikhumbo chofuna kudzipangira zakudya zokometsera chimatha, ndipo mkaka wothira umakhalanso ngati njira yodzitetezera ku matenda am'mimba komanso candidiasis.
Sindimwa kefir
Analogue yabwino kwambiri ndi yoghurt yachilengedwe popanda zowonjezera. Mutha kuwonjezera zipatso zatsopano, zipatso zouma kapena zidutswa za zipatso zatsopano nokha. Ndipo ena amakonda mkaka wowawasa kwambiri, amathanso kusintha kefir.
Burokoli
Kusintha chokoleti ndi broccoli kumalimbikitsidwa pazifukwa ziwiri. Yoyamba ndi fiber yomwe imapangidwira, imathandizira kusunga mphamvu kwa nthawi yayitali. Chachiwiri ndi chromium yomwe ili mu broccoli. Chromium imakhazikika m'magazi a shuga, motero imathandiza omwe ali ndi dzino lotsekemera kuti aganizirenso zizolowezi zawo. Mutha kudya mwanjira iliyonse, ngakhale ngati gawo la timadziti tatsopano.
Sindimakonda broccoli
Mutha kupeza chromium mu bowa, madzi amphesa achilengedwe, katsitsumzukwa, chimanga ndi chimanga.
Malamulo owonjezera
Ngati chizoloŵezi cha maswiti chikukula kukhala vuto, ndi bwino kuthana nalo mozama. Monga lamulo, timalabadira kuledzera kokha tikamalemera. Masewera pankhaniyi ndi othandizira abwino, masewera olimbitsa thupi amathandizira kuti magazi aziyenda bwino, amasintha malingaliro ndikufulumizitsa ntchito yaubongo. Ngakhale bwino, ngati mukuchita masewera olimbitsa thupi mumpweya watsopano, mukhoza kuwonjezera mlingo wa oxygen m'magazi. Kuchita masewera olimbitsa thupi ndi khalidwe labwino ndipo zakudya zopatsa thanzi m'kupita kwa nthawi zimakhala zochepa.
Malingaliro ena ochokera kwa otsatira zakudya zopatsa thanzi amathandizira: muyenera kudya padera. Tikamapuma nthawi yayitali pakati pa chakudya, mphamvu zamagetsi zimatha kuchepetsedwa kwambiri panthawi yopuma. Chotsatira chake, pa nthawi zosayenerera, timafunikira mwamsanga chokhwasula-khwasula cha donut. Ngati mumadya pang'ono komanso nthawi zambiri, kupuma kumachepetsedwa, mphamvu zamagetsi zimakhala zokhazikika, ndipo mulingo wa shuga suchepa.
Njira ina yoyiwala za maswiti kamodzi kokha ndikudzigonjetsa nokha. Iyi sinjira ya amphamvu mumzimu, mwamtheradi aliyense angachite izi. Kuti mukhale ndi chizolowezi chatsopano, ndikwanira kwa masiku 21 kusiya shuga mu mawonekedwe ake oyera komanso momwe mungapangire zinthu. Poyamba, muyenera kuyembekezera kusokonekera ndi kukhumudwa, panthawiyi mutha kugwiritsa ntchito zomwe zimaganiziridwa. M’kupita kwa nthaŵi, chilakolako cha makeke ndi maswiti chidzacheperachepera.
Monga mukuwonera, kulakalaka zokometsera sikuli kufooka kopanda vuto, koma kuwopseza thanzi. Iyenera kumenyedwa, ndipo tsopano tikudziwa momwe tingachitire.