Aliyense amene wakhala pazakudya amadziwa bwino bwalo loyipa: kumenyedwa ndi njala, kubwereranso, kudya kwambiri, kudziimba mlandu komanso njala. Timadzizunza, koma m'kupita kwanthawi kulemera kumawonjezeka. Chifukwa chiyani kumakhala kovuta kudziletsa pazakudya?
Sosaite imatsutsa kusuta, mowa ndi mankhwala osokoneza bongo, koma imanyalanyaza kudya kwambiri. Munthu akadya hamburger kapena chokoleti, palibe amene angamuuze kuti: muli ndi vuto, kawonaneni ndi dokotala. Izi ndi ngozi - chakudya wakhala chikhalidwe ovomerezeka mankhwala. Katswiri wa zamaganizo Mike Dow, yemwe ndi katswiri wofufuza za kuledzera, akuchenjeza kuti chakudya ndi chizoloŵezi chopanda thanzi.1
Mu 2010, asayansi a Scripps Research Institute, Paul M. Johnson ndi Paul J. Kenny anayesa makoswe. - adadyetsedwa zakudya zopatsa mphamvu zambiri kuchokera m'masitolo akuluakulu. Gulu limodzi la makoswe linapatsidwa mwayi wopeza chakudya kwa ola limodzi patsiku, lina limatha kumeza usana. Chifukwa cha kuyesera, kulemera kwa makoswe kuchokera ku gulu loyamba kunakhalabe mkati mwazonse. Makoswe a m’gulu lachiwirilo mwamsanga ananenepa kwambiri ndipo ankakonda kudya.2.
Chitsanzo chokhala ndi makoswe chimatsimikizira kuti vuto la kudya mopambanitsa silimachepetsedwa kukhala chifuniro chofooka ndi mavuto amalingaliro. Makoswe samavutika ndi zowawa zaubwana ndi zilakolako zosakwaniritsidwa, koma pokhudzana ndi chakudya amakhala ngati anthu omwe amakonda kudya kwambiri. Kudya kwambiri zakudya za shuga ndi mafuta ambiri kunasintha ubongo wa makoswe, monga cocaine kapena heroin. Malo osangalatsa anali odzaza. Panali kufunika kwakuthupi kuyamwa zochuluka za chakudya choterocho kuti tikhale ndi moyo wabwinobwino. Kupeza kopanda malire kwa zakudya zopatsa mphamvu kwambiri kwapangitsa makoswe kukhala osokoneza bongo.
Zakudya zamafuta ndi dopamine
Tikamakwera gitala, kutchova juga, kapena kupita tsiku loyamba, ubongo umatulutsa neurotransmitter dopamine, yomwe imabweretsa chisangalalo. Tikakhala otopa komanso osagwira ntchito, milingo ya dopamine imatsika. Munthawi yanthawi zonse, timalandira mlingo wocheperako wa dopamine, womwe umatipangitsa kumva bwino komanso kugwira ntchito moyenera. "Tikakulitsa" kupanga kwa hormone iyi ndi zakudya zamafuta, zonse zimasintha. Ma neurons omwe amakhudzidwa ndi kaphatikizidwe ka dopamine amadzaza. Amasiya kupanga dopamine moyenera monga momwe amachitira kale. Chotsatira chake, timafunikira chilimbikitso chochulukirapo kuchokera kunja. Umu ndi momwe kuledzera kumapangidwira.
Tikamayesa kusintha zakudya zathanzi, timasiya zolimbikitsa zakunja, ndipo milingo ya dopamine imatsika. Timamva kutopa, kuchedwa komanso kukhumudwa. Zizindikiro za kusiya kwenikweni zingawonekere: kusowa tulo, vuto la kukumbukira, kusokonezeka kwamalingaliro komanso kusapeza bwino.
Maswiti ndi serotonin
Wachiwiri wofunikira wa neurotransmitter pankhani yamavuto azakudya ndi serotonin. Kuchuluka kwa serotonin kumatipangitsa kukhala odekha, oyembekezera komanso odzidalira. Kuchepa kwa serotonin kumalumikizidwa ndi nkhawa, mantha, komanso kudzidalira.
Mu 2008, asayansi ku yunivesite ya Princeton adaphunzira za shuga mu makoswe. Makoswewo adawonetsa zomwe zimachitika ngati anthu: kulakalaka maswiti, kuda nkhawa chifukwa chosiya shuga, komanso chikhumbo chofuna kuudya.3. Ngati moyo wanu uli wodzaza ndi nkhawa kapena mukuvutika ndi nkhawa, mwayi wanu wa serotonin umakhala wotsika, zomwe zimakupangitsani kukhala pachiwopsezo cha shuga ndi ma carbs.
Idyani zakudya zomwe zimalimbikitsa kupanga kwachilengedwe kwa serotonin kapena dopamine
Zopangira ufa woyera zimathandizira kukulitsa kwakanthawi milingo ya serotonin: pasitala, mkate, komanso zinthu zomwe zili ndi shuga - makeke, makeke, madonati. Mofanana ndi dopamine, kuwonjezereka kwa serotonin kumatsatiridwa ndi kuchepa kwakukulu ndipo timamva zoipitsitsa.
Kukonzanso zakudya
Kudya kwambiri zakudya zamafuta ndi shuga kumasokoneza kupanga kwachilengedwe kwa serotonin ndi dopamine m'thupi. Ichi ndichifukwa chake kutsatira zakudya zathanzi sikugwira ntchito. Kuchotsa zakudya zopanda thanzi m'zakudya kumatanthauza kudziwononga nokha ku kusiya kowawa komwe kumatenga milungu ingapo. M'malo modzizunza komwe sikungatheke, Mike Doe amapereka njira yokonzanso chakudya kuti abwezeretse chemistry yachilengedwe. Pamene mankhwala mu ubongo abwerera mwakale, sipadzakhala chifukwa cha maswiti ndi mafuta kuti akhale ndi thanzi labwino. Mudzalandira zolimbikitsa zonse zofunika kuchokera kuzinthu zina.
Yambitsani zakudya muzakudya zanu zomwe zimalimbikitsa kupanga kwachilengedwe kwa serotonin kapena dopamine. Kubadwa kwa Serotonin kumalimbikitsidwa ndi mkaka wopanda mafuta ochepa, mpunga wofiirira, pasitala wambewu zonse, buckwheat, maapulo ndi malalanje. Kupanga dopamine kumathandizidwa ndi zakudya monga mazira, nkhuku, ng'ombe yowonda, nyemba, mtedza, ndi biringanya.
Chitani ntchito zomwe zimalimbikitsa kupanga serotonin ndi dopamine. Kupita ku mafilimu kapena ku konsati, kulankhula ndi mnzanu, kujambula, kuwerenga, ndi kuyenda galu kungathandize kukweza serotonin yanu. Milingo ya dopamine imachulukitsidwa ndi kuvina, masewera, kuimba karaoke, zokonda zomwe zimakusangalatsani.
Chepetsani kudya kwanu zakudya zosokoneza bongo. Simuyenera kuiwala za hamburgers, zokazinga za ku France ndi macaroni ndi tchizi kwamuyaya. Ndikokwanira kuchepetsa kuchuluka kwa zomwe amadya ndikuwunika kukula kwa magawo. Mankhwala akabwezeretsedwa, sizidzakhala zovuta kukana zakudya zopanda thanzi.
1 M. Dow «Diet Rehab: Masiku 28 Kuti Pomaliza Musiye Kulakalaka Zakudya Zomwe Zimakupangitsani Kukhala Wonenepa», 2012, Avery.
2 P. Kenny ndi P. Johnson «Dopamine D2 receptors mu kuledzera-ngati mphotho kukanika ndi kudya mokakamiza mu makoswe onenepa» (Nature Neuroscience, 2010, vol. 13, № 5).
3 N. Avena, P. Rada ndi B. Hoebel «Umboni wa kuledzera kwa shuga: Khalidwe ndi neurochemical zotsatira za pakapita nthawi, kudya kwambiri shuga» (Neuroscience & Biobehavioral Reviews, 2008, vol. 32, №1).