Kutseka Pakamwa: Zakudya 17 Zomwe Zimaletsa Njala

Azimayi pankhaniyi ndi osowa kwambiri: kumverera kwa njala kumakhudzidwa kwambiri ndi mahomoni omwe amalumpha malinga ndi nthawi yozungulira. Mu PMS, zimakhala zovuta kwambiri kuthana ndi chilakolako chofuna kudya. Koma pali njira zothanirana ndi njala, ngati mutasintha pang'ono zakudya zanu - onjezerani zakudya zomwe zimalepheretsa kudya.

Coffee ndi tiyi wobiriwira

Coffee imachepetsa chilakolako chifukwa cha antioxidants ndi caffeine yomwe ili nayo. Kuphatikiza apo, imathandizira pang'ono metabolism ndipo imakhala ngati diuretic yofatsa. Choncho, iwo akulangizidwa kumwa pamaso maphunziro. Koma musamamwe makapu opitilira awiri patsiku, komanso - chepetsani mphamvu yake ndi kirimu ndi shuga. Tiyi wobiriwira amagwira ntchito mofananamo chifukwa cha zinthu za catechin - zimathandiza kuti shuga wa magazi azikhala wokhazikika, motero amachepetsa njala.

Chokoleti cha mdima

Osati mkaka, osati mdima wokhazikika, koma chokoleti chowawa kwambiri, osachepera 70 peresenti ya koko - imathandiza kwambiri kuthana ndi njala komanso kuchepetsa chilakolako. Kuonjezera apo, zimachepetsa chilakolako cha zakudya zopanda thanzi, ndipo nthawi zina za kuzungulira, mumafuna kudya zinthu zoipa kuchokera ku chakudya chapafupi chapafupi! Mwa njira, iyi ndi awiri abwino kwambiri a khofi - palimodzi adzatha kuthana ndi njala.

ginger wodula bwino

Mukhoza kulankhula mosalekeza za ubwino wa ginger: imakhala ndi mphamvu yodabwitsa pa chimbudzi, ndi chitetezo chokwanira, ndipo idzakulipirani mphamvu, ndipo idzakuthandizani kuchepetsa thupi - ndipo izi ndizofunikira kwambiri. Ginger amatha kuchepetsa njala, ndipo zilibe kanthu kuti amadyedwa bwanji: mu smoothie kapena chakumwa china chilichonse, monga zokometsera pa mbale, mwatsopano kapena kuzifutsa, grated kapena ufa. Kuonjezera apo, ikhoza kukulitsidwa kunyumba - kuchokera ku msana wogulidwa m'sitolo, mwachitsanzo.  

Alirezatalischi

Ginger, komabe, si zokometsera zokhazokha zomwe zimafooketsa chilakolako. Tsabola wotentha ndi wotsekemera ali ndi zofanana, chifukwa cha capsaicin ndi capsiata zomwe zili nazo. Zinthu izi zimawonjezera kumva kukhuta komanso zimathandiza thupi kuwotcha zopatsa mphamvu zambiri mukatha kudya. Zonunkhira zina zogwiritsidwa ntchito mosiyanasiyana ndi sinamoni. Kulikonse kumene mungawonjezere, ngakhale mu khofi, imagwira ntchito yake, ndipo njala sizidzakuvutitsani nthawi zambiri. Mutha kuwerenga za zonunkhira zina zomwe zimakuthandizani kuti muchepetse thupi PANO.  

Amondi ndi flaxseeds

Ma almond amatipatsa mowolowa manja ma antioxidants, vitamini E, magnesium, ndipo nthawi yomweyo amaletsa chilakolako - izi zidapezeka kale mu 2006. Choncho, ma amondi ndi abwino kwa chotupitsa - koma osapitirira zidutswa 10-15, apo ayi n'zosavuta kuti mupitirire kudya kwa calorie tsiku ndi tsiku, ndipo mudzakhalabe bwino. Ndipo flaxseed imachepetsa chilakolako chifukwa cha kuchuluka kwa fiber ndi mafuta acids ofunikira. Pali chenjezo limodzi lokha: mbewu ziyenera kuphwanyidwa bwino, zonse sizimatengedwa ndi thupi.

Peyala

Chipatso ichi - inde, chipatsocho - chimakhala ndi mafuta ambiri. Choncho, mukhoza kudya theka la tsiku, osatinso. Koma ndichifukwa chamafuta opindulitsa a monounsaturated awa omwe mapeyala amatha kupondereza chilakolako. Mimba, kukumana nawo, imatumiza chizindikiro ku ubongo kuti chirichonse chiri chokwanira, pali zokwanira kwa ife. Kuti mupeze mndandanda wa zakudya zina zamafuta zomwe zimakuthandizani kuti muchepetse thupi, werengani PANO.

Maapulo

Ambiri akuonda tsopano akufuula kuti maapulo, m'malo mwake, ali ndi njala kwambiri. Koma musasokoneze njala yeniyeni ndi yabodza. Maapulo amatha kukhumudwitsa m'mimba, makamaka ngati muli acidic. Kumverera kumeneku kungathe kusokonezeka mosavuta ndi chilakolako chowonjezeka. Koma kwenikweni, maapulo, chifukwa cha kuchuluka kwa fiber ndi pectin, amatalikitsa kumverera kwa kukhuta. Pali chinyengo chimodzi apa - chipatsocho chiyenera kutafunidwa mosamala komanso pang'onopang'ono.

mazira

Kupeza uku sikulinso nkhani: kafukufuku wasonyeza kuti dzira limodzi kapena awiri pa kadzutsa lingakuthandizeni kuti mukhale okhuta nthawi yayitali. Omwe amasankha izi ngati chakudya cham'mawa amadya pafupifupi 300-350 zopatsa mphamvu patsiku kuposa omwe samadya mazira. Mwa njira, dzira lophika molimbika limakhalanso chotupitsa chabwino.

Msuzi wamasamba ndi timadziti ta masamba

Msuzi wamasamba ndi wabwino kudzaza, koma mumadya zopatsa mphamvu zochepa. Ndipo mukufunikira nthawi yochepa kuti muphike: masamba amaphikidwa mphindi imodzi. Ingoyesani kuyika mbatata zochepa, pambuyo pake, wowuma sibwino kuti muchepetse thupi. Ndipo madzi a masamba, omwe amaledzera asanadye, amachitapo kanthu nthawi yomweyo: asayansi apeza kuti pambuyo pa "aperitif" yotereyi, anthu amadya zopatsa mphamvu 135 zochepa kuposa nthawi yamasana. Koma madzi ayenera kukhala opanda mchere.

Tofu

Zakudya zokhala ndi mapuloteni, makamaka, zimatha kuchepetsa chilakolako. Mu tofu, chinthu chotchedwa isoflavone chimayambitsa ntchitoyi - chifukwa cha izo, mukufuna kudya pang'ono, ndipo kumverera kwakhuta kumabwera mofulumira. Kuphatikiza apo, tofu ili ndi zopatsa mphamvu zochepa, kotero ikuthandizani kuti muchepetse thupi.  

Salimoni

Komanso chakudya china chilichonse chomwe chili ndi omega-3 fatty acids wambiri. Chifukwa cha zidulo zimenezi, mlingo wa leptin, timadzi toletsa njala, umachuluka m’thupi. Chifukwa chake, nsomba za salmon ndi tuna zimalimbikitsidwa m'maphikidwe onse olimbitsa thupi. Tiyeni tiwulule chinsinsi: omega-3 fatty acids alinso ochuluka mu herring wamba ndi zinthu zina - yang'anani mndandanda APA.

oatmeal

Kodi mwadabwa? Inde, tikukambanso za ubwino wa oatmeal weniweni. Amagayidwa mwapang’onopang’ono moti nthawi yotsatira kumva njala kumabwera m’maola ochepa chabe. Mbewu imeneyi imatha kupondereza zochita za ghrelin, mahomoni anjala. Pokhapokha ngati muwonjezera shuga wambiri ku phala. Ndipo kachiwiri, tikukamba za oatmeal, osati za chimanga nthawi yomweyo.

Zamasamba zamasamba

Kaya kabichi yoyera kapena chard ndi rucola, onse ali ndi matsenga ofanana, amalepheretsa chilakolako. Kuphatikiza apo, ali ndi calcium yambiri, vitamini C, koma zopatsa mphamvu zochepa. Chifukwa chake, saladi wobiriwira ndi chakudya chamitundumitundu chomwe chimathandiza kwambiri.

Mkaka wosenda

Kapu ya mkaka wosakanizidwa patsiku ikhoza kuchepetsa zilakolako zosayenera za chakudya panthawi ya PMS. Chifukwa chake ndizothandiza kuyambitsa zokhwasula-khwasula muzakudya pafupifupi sabata ndi theka musanayambe kusamba: zatsimikiziridwa kuti mkaka wosakanizidwa umathandizira kusiya chakudya chokoma komanso chosavuta. Komabe, nthawi ina iliyonse kumwa sikuletsedwanso. Koma ndi bwino kupita ku mkaka wonse.  

ndipo

• Zomangamanga zambiri - Chakudya chokhala ndi mapuloteni ambiri chimathandizira kukhuta nthawi yayitali komanso kudya pang'ono muzakudya zotsatirazi.

• Pezani fiber zambiri - imadzaza m'mimba, kupanga kumverera kwachidzalo kwa nthawi yaitali. Yang'anani zakudya zokhala ndi fiber PANO.

• Madzi ambiri - imwani madzi okwanira theka la ola musanadye, izi zidzakuthandizani kuti mukhale okhuta ndi chakudya chochepa kusiyana ndi nthawi zonse.

• Pewani zakudya zamadzimadzi - komabe, mbale zamadzimadzi ndi ma smoothies samakhuta komanso chakudya chokhazikika.

• Tengani izo. mbale zazing'ono и mafoloko aakulu - kuchepetsa kukula kwa mbale kudzakuthandizani kuchepetsa magawo a chakudya popanda mavuto. Pankhani ya mafoloko: Kafukufuku wasonyeza kuti amene amadya ndi mphanda waukulu amadya zochepa ndi 10 peresenti poyerekeza ndi amene amakonda mafoloko ang’onoang’ono.

• Pezani mokwanira - mukamagona pang'ono, mumadya kwambiri masana. Kusagona mokwanira kungakulitse chilakolako chanu ndi 25 peresenti.

• Musachite mantha - chifukwa cha kupsinjika maganizo, mlingo wa cortisol umakwera, chifukwa chomwe chilakolako cha chakudya chimawonjezeka, makamaka pa zakudya zopanda thanzi komanso shuga.