Momwe mungalekere kudya maswiti - malangizo ndi zidule kuchokera kwa akatswiri amisala

Chinsinsi chochepetsa thupi ndikukana maswiti kwathunthu. Ndizovuta kuchita izi. Chifukwa chake, ndikambirana za momwe mungaleke kudya zakudya zokoma ndi zowuma kwamuyaya.

Ngati mukufuna kuchita zinthu, khalani olimbikitsidwa. Amatha kukhala mano athanzi kapena wowoneka bwino. Kumbukirani, kudya shuga wambiri nthawi zonse kumabweretsa matenda ashuga kapena khansa.

• Pitani kumalo ogulitsa maswiti pang'ono momwe mungathere. Mukadzipeza muli amodzi mwa iwo, musagule chilichonse. Kupereka maswiti m'kabati yanu yakhitchini kumakhala kovuta kuposa kusiya zinthu zabwino zomwe sitoloyo imapereka.
• Sinthanitsani zotsekemera ndi zomanga thupi. Kudya mapuloteni kumachepetsa kusowa kwanu kwa chakudya. Anagulitsa mapuloteni ufa ndi chokoleti. Kukonzekera chakumwa, ndikokwanira kusungunuka mumkaka.
• Ngati simungathe kusiya msangamsanga msanga, tengani zinthu zotchipa ndi maswiti odula. Idzachepetsa mtengo wa maswiti, ndikudya ma cookie ochepa okwera mtengo, mudzasangalala kwambiri.
• Nthawi zambiri anthu amadya maswiti kuti athane ndi kukhumudwa ndikusintha malingaliro awo. Ngati moyo uli wodzaza ndi zovuta, sinthanitsani maswiti ndi zipatso kapena mtedza, phatikizani uchi pazakudya. Anthu omwe amaganiza kuti maswiti ndi mankhwala ochiritsa matenda olakwika.
• Idyani ndiwo zamasamba zopatsa shuga. Iwo amagulitsidwa mu supermarket iliyonse mu dipatimenti yoyenera. Osangochita mopitirira muyeso.
• Unikani zomwe mumadya tsiku lililonse. Momwemo, iyenera kukhala magawo asanu ndi limodzi. Idyani pafupipafupi, koma pang'ono. Kudya masamba, zipatso zouma, mtedza ndi zipatso kudzakuthandizani kuchotsa chilakolako chofuna kudya chokoma.
• Pitani kokayenda pafupipafupi, samalani masewera ndikupeza zosangalatsa. Kuchita zomwe mumakonda, mudzaiwala za maswiti.
• Zakudya zowuma zimawerengedwa kuti ndi njira ina kuposa maswiti. Idyani iwo ndi fiber. Kuchepetsa maswiti amasiye akufuna kukhutiritsa.

Anthu amadya maswiti chifukwa amathandizira kupanga hormone ya chisangalalo tryptophan. Zakudya zina zimathandizira pakupanga kwake: mazira, mkaka, bowa, ng'ombe ndi kanyumba tchizi.

Malangizo avidiyo ochokera kwa akatswiri amisala ndi akatswiri azakudya

Kumbukirani kuti kusowa cholinga sikungakuthandizeni kulimbana ndi chizolowezi choledzera. Zotsatira zake, dulani ndikudya maswiti ambiri kuposa masiku onse.

Lekani kudya zakudya zokoma ndi zowuma mpaka kalekale

Sizingatheke kuthetseratu shuga pazakudya, koma kayendetsedwe kolondola ka zochita kadzetsa phindu.

1. Kuletsa kuwonjezera shuga pachakudya kumathandiza kukwaniritsa zotsatirazi. Idyani phala, khofi ndi tiyi wopanda masupuni wamba a shuga. Poyamba, muyenera kuzolowera zokonda zatsopano, koma mtsogolo zidzakhala zachilengedwe.
2. Pezani kuchepa kwa chakudya chamafuta. Zakudya zopatsa mphamvu ndizomwe zimapatsa mphamvu. Koma m'thupi, amasandulika shuga, womwe umasandulika mafuta. Mndandanda wazakudya zomwe zimakhala ndi chakudya chomwe chimakonzedwa chimaphatikizapo zokhwasula-khwasula, pasitala, ndi zinthu zophika.
3. Onetsetsani kuti mwawerenga chizindikirocho musanagule chinthu. Akuuzani kuchuluka kwa shuga womwe umapezeka. Ngati pali zambiri, bweretsani mankhwalawo pashelefu ndipo fufuzani zinthu zina zopanda shuga.
4. Onetsetsani kuti mudula kadengu kogulitsa. Tikulankhula zamasamba ndi zipatso. Sungani zipatso zanu. Zakudya zilizonse zimapatsa ntchito, popeza zipatso zimakhala ndi michere yambiri komanso michere.
5. Shuga wachilengedwe amapezeka pachipatso chilichonse, chifukwa chake kumwa mopitirira muyeso kumadzetsa shuga m'thupi kwambiri. Osadya nthochi zosapitilira ziwiri kapena mapichesi patsiku.
6. Anthu amaganiza kuti msuzi wazipatso amafanana ndi zipatso zatsopano, koma ayi. Alibe michere, ndipo samanunkhira ulusi. Chifukwa chake, sankhani zipatso.
7. Pezani njira ina yothetsera shuga. Mchere, gwiritsani ntchito puree m'malo mwa shuga. Sangalalani mbale zanu zamasamba ndi nutmeg, adyo, kapena sinamoni.
8. Okongola ena omwe amayesetsa kukhala ndi mawonekedwe abwino amadya zakudya zopanda mafuta. Ali ndi mafuta ochepa, koma ali ndi shuga wambiri. Tikulimbikitsidwa kukana zinthu zoterezi.
9. Kondani chakudya chatsopano. Izi zifulumizitsa njira yoperekera maswiti. Pezani zina zomwe mungachite. Pali ambiri a iwo.

Tikukhulupirira kuti malangizowo adzakuthandizani kusintha kuchokera ku dzino lokoma kukhala munthu wodya bwino.

Momwe mungalekere kudya maswiti usiku

Pali anthu omwe, podzuka pakati pausiku, amapita kukhitchini kukafunafuna maswiti. Kutha chizolowezi choipa ichi ndi mavuto. Kutseka pa kabati yanu yakhitchini kapena chitseko cha firiji sikungathetse vutoli. Tikufuna mayankho ena.

Vuto lakudya limaganiziridwa kuti ndi lomwe limayambitsa kuyenda kwamadzulo kukakhitchini. Kusokonezeka kwa mahomoni ndikoyenera. Kudya maswiti musanagone kumachepetsa kuchuluka kwa mahomoni mthupi omwe amachititsa kukhuta komanso kugona. Zotsatira zake, anthu amakhala ndi nkhawa ndi kugona tulo.

Thupi liyenera kupumula usiku. Kwa ife, amayenera kugaya chokoleti chomwe amadya madzulo. Kuti muchotse chizolowezichi kwamuyaya, muyenera kusintha kagayidwe kabwino ka kagayidwe kanu. Zakudya zidzakuthandizani.

• Idyani mapuloteni ambiri... Amapezeka mu tchizi, nyama zosala kudya, kanyumba tchizi, Turkey ndi nsomba. Zakudya izi zimathandiza thupi kutulutsa mahomoni osangalatsa, omwe amachotsa zokhumba zamaswiti zamadzulo.
• Chakudya cham'mawa chovomerezeka... Ngati mumadya chokoleti zingapo kapena maswiti madzulo, simudzafuna kudya m'mawa. Chakudya cham'mawa ndichofunikira, ngakhale simukufuna.
• Chakudya cham'mawa cham'mawa... Lamulo la kudya wathanzi. Ngati mugogoda kapu m'mawa ndikudya saladi nthawi yamasana, madzulo mudzakopeka ndi maswiti.
• Idyani phala... Yambani tsiku lanu ndi mbale ya phala ndi zoumba, mtedza kapena zipatso zouma. Chakudya cham'mawa chamtunduwu chimapatsa fiber, ndipo phala limathandizira matumbo. Kudya moyenera kumathetsa mavuto ambiri: kunenepa kwambiri, kudya pang'ono, komanso kulakalaka maswiti. Nthawi yomweyo, chakudya choyenera ndichikhalidwe chabwinobwino.
• Idyani chakudya chochepa mutatha maola atatu... Zotsatira zake, thupi limagwira ntchito bwino, ndipo madzulo kukhutira sikungakulolereni kupita kukhitchini kukatenga chokoleti kapena ma cookie.
• Zakudya zopatsa mchere... Ngati madzulo mumafuna maswiti, osadzikana nokha. M'malo mogula chokoleti kapena maswiti ochepa, idyani mchere wopanda mafuta, zipatso zina zouma, apulo, kapena kapu ya mabulosi am'madzi.

Malangizo a Kanema

Madzi akumwa amathandiza kuthetsa chizolowezi kunyumba. Madzulo, m'malo mwa maswiti, khalani ndi kapu ya tiyi wopanda shuga.

Samalani mayendedwe akunja ndi masewera. Zonsezi zimalimbikitsa kupanga mahomoni omwe angakuthandizeni kuti mubwererenso pachakudya chopanda maswiti.

Aliyense amakonda maswiti ndi kumwa mosavomerezeka ndi kopindulitsa, chifukwa zimathandizira kuti thupi likhale lolimba ndi chakudya - gwero lamphamvu. Ndipo chakudya chimachepetsa njala kwakanthawi.

Apa ndipomwe mbali zabwino za maswiti zimathera. Kugwiritsa ntchito shuga mosasunthika kumawonjezera kuchuluka kwa insulini m'magazi. Osadandaula, madotolo samalimbikitsa maswiti kwa anthu omwe ali ndi matenda ashuga.

Simungagwirizane ndi lingaliroli, koma maswiti ndi mankhwala. Kuzunzidwa kosalekeza kwa maswiti kumayamba pakapita nthawi kukhala chizolowezi, chomwe chimakhala ndi zoyipa zina - kunenepa kwambiri.

Maanja omwe akufuna kukhala ndi mwana akulangizidwa kusamala za maswiti. Maswiti amalepheretsa thupi kutulutsa estrogen ndi testosterone. Zotsatira zake ndi kusabereka.

Khulupirirani kapena ayi, kudya maswiti nthawi zambiri kumabweretsa khansa yamatumbo. Mothandizidwa ndi shuga, kapamba amatulutsa insulin kwambiri ndipo chiopsezo chotupa chimakula.

Maswiti ambiri ndi owopsa m'thupi. Amayambitsa matenda. Izi sizitanthauza kuti muyenera kusiya kwathunthu zakudya zokoma. Odzola, zipatso, marshmallows, zipatso zouma, marmalade ndi uchi ndizothandiza m'thupi.

Ngati mumalemekeza thanzi lanu, musangotaya mabisiketi ndi chokoleti, komanso soda yotsekemera. Pali shuga wambiri mu zakumwa izi. Tiwonana!