Kumva njala nthawi zonse kumatha kukhala koopsa, makamaka ngati mukuyesera kutaya mapaundi owonjezera kapena kungokhala ndi lingaliro lakudya chakudya. Kuphatikiza apo, kulakalaka kwambiri kudya kumatha kusokoneza malingaliro. Nkhani yabwino ndiyakuti pali njira zochepetsera ngakhale chilakolako chankhanza kwambiri popanda kugwiritsa ntchito mankhwala osokoneza bongo. 1. Imwani madzi Kafukufuku akuwonetsa kuti anthu amakonda kusokoneza njala ndi kusowa kwa madzi, zomwe zimawapangitsa kufuna kudya. Njira yotulukira ndi chiyani? Yesani kumwa madzi nthawi iliyonse yomwe mukumva njala kapena mukufuna kudya. Ngati thupi panthawiyo linkafunika mlingo wa madzi, ndiye kuti njala iyenera kutha. Chofunika: pewani zakumwa zomwe zili ndi zotsekemera zopangira, chifukwa zimangowonjezera chilakolako, kuphatikizapo kuti sizibweretsa chilichonse chothandiza m'thupi. Ngati simukukonda kukoma kwa madzi osavuta, onjezerani kagawo ka mandimu kapena lalanje, kapena mabulosi kuti mukomedwe. 2. Pewani Shuga ndi Maswiti Shuga amalimbikitsa chilakolako ndi njala, zomwe zingayambitse kudya kwambiri, malinga ndi kafukufuku wa University of California. Tikamadya zakudya zokhala ndi shuga wambiri, monga makeke, maswiti, ndi buledi woyera, shuga m’magazi athu amakwera ndi kutsika mwamsanga. Kusalinganika kumeneku kumatipangitsa kumvanso njala pambuyo pa maola angapo. Njira yabwino ndi chakudya chokhala ndi index yotsika ya glycemic, monga mkate wofiirira, oatmeal, mbatata, apulo, peyala. Phatikizani chakudya ndi mafuta achilengedwe (mtedza, batala, mapeyala). 3. Ulusi wambiri Monga mukudziwira, zakudya zokhala ndi fiber zambiri zimakupangitsani kumva kuti ndinu okhuta ndikuchepetsa chidwi chanu. Kuonjezera apo, zakudya zoterezi zimachepetsa mlingo wa insulini, timadzi timene timayambitsa chilakolako cha kudya. Ulusi umatenga nthawi yayitali kuti ugayike m'mimba. Zosowa zanu za fiber zidzakwaniritsidwa ndi zakudya monga zipatso ndi ndiwo zamasamba (makamaka zosaphika), nyemba, mtedza, ndi mbewu. 4. Gona mokwanira Kusagona kumapangitsa kutulutsa kwa "hormone yanjala" ghrelin komanso kungakupangitseni kuti musamamve insulin. Kuopsa kwake ndi kotani? Kulakalaka chakudya masana, komanso chiopsezo chokhala ndi matenda amtundu wa 2. Kumbukirani kuti kugona bwino ndi maola 7-8 pa tsiku.
2022-11-11