Ndinoda chokoreti chip cookies oh zvakanyanya. Uye kazhinji, ndinodya makiki matatu kamwechete kuti ndinzwe kufara. Asi nguva pfupi yadarika ndakaona kuti kana ndikadya makuki maviri uye ndombozorora kwemaminetsi gumi-gumi nemashanu, ipapo ndinotoona kushoma kana kusatomboda kudya chechitatu. Uye ipapo ndakafunga - nei izvi zvichiitika? Pakupedzisira, ndakaita tsvakurudzo shoma pamusoro pemigumisiro yatinowana kana tikatanga kudya zvishoma nezvishoma.
Mhedzisiro inonyanya kukosha yekunonoka kwekudya kwekudya ndiko kuderedzwa kwekudya, uye izvi zvinoteverwa nekurasikirwa kwehuremu, izvo zvinosanganisira mamwe mabhenefiti ehutano, kusanganisira kudzikisa BP uye kudzivirira kukura kweArthritis. Kune zvakare zvimwe zvinhu zvakanaka pakudya zvishoma nezvishoma:
1) Chekutanga - hazvizokurwadze chero munzira!
Paunodya zvishoma nezvishoma, hazvirevi migumisiro yakaipa yehutano hwako, asi zvinopesana, zvinongounza zvikomborero.
2) Kuderedza kudya
Kana iwe uchidya zvakanaka uye zvishoma, chido chako chinoderera zvishoma nezvishoma kana uchienzaniswa nenguva yawakatanga kudya. Zvinotora 15-20 maminetsi kuti uropi hwako hutange kukutumira masaini ekuti watoguta. Asi kana usina chido, unodya zvishoma.
3) Chikamu chekutonga kwevhoriyamu
Uyu ndiwo mugumisiro wakananga wenhamba nhamba 2. Paunodya zvishoma nezvishoma, zvinova nyore zvikuru kudya zvishoma pasina kunzwa sokuti chimwe chinhu chatorwa kwauri. Zvinongotora nguva kuti unzwe wakaguta, saka ipa muviri wako nguva iyoyo. Paunodya nekukurumidza, unomedza zvakanyanya usati wanzwa kuti nguva ye "zvakakwana" iri pane imwe nzvimbo kumashure.
4) Kudzora uremu
Mapoinzi 2 uye 3 anozotungamira kune chokwadi chekuti unobvisa mamwe mapaundi. Chikamu chekukura uye kukurumidza kwekudya kwekudya kunoratidzika seyo tsanangudzo huru kune yakakurumbira "French paradox" - iyo yakaderera mwero wechirwere chemoyo muFrance kana ichienzaniswa neUnited States, zvisinei nekudya kwakawanda kwekudya kwakakwirira-koriori uye mafuta akazara. Kune humbowo hwakawanda hwepamutemo hwekuti maFrench anotora nguva yakareba kuti adye chikamu chavo kupfuura maAmerican, kunyangwe chikamu chidiki. Zvichangoburwa zvidzidzo zveJapan zvakawana humbowo hwakasimba hwekuti pane hukama hwakananga pakati pekudya kumhanya uye body mass index uye kufutisa.
5) Digestion
Zvinonyatsozivikanwa kuti kugaya kunotanga mumuromo, apo mate anovhengana nechikafu uye anotanga kuchiputsa kuita zvinhu zvega zvega izvo muviri unogona kutora uye kubvisa simba kubva. Kana ukanyatsotsenga chikafu chako, saka kugaya kwakazara uye kwakatsetseka. Muzhinji, iyo inononoka iwe kudya, inokurumidza uye inobudirira kugaya kwekudya kunoitika. Paunomedza zvimedu zvechikafu zvakazara, zvinova zvakanyanya kuomera kuti muviri wako uzvitsaurire zvinovaka muviri (mavhitamini, zvicherwa, amino acids, nezvimwewo) kubva kwavari.
6) Nakidzwa nekuravira kwechikafu!
Paunodya zvishoma nezvishoma, unotanga kunyatsoravira chikafu chacho. Panguva ino, iwe unosiyanisa kuravira kwakasiyana, maumbirwo uye kunhuwa kwechikafu. Zvokudya zvako zvinobva zvawedzera kunakidza. Uye, nenzira, kudzokera kune ruzivo rweFrance: vanobhadhara zvakanyanya kumafungiro ezvokudya, uye kwete maitiro ehutano.
7) Huwandu vs Hunhu
Kudya zvishoma nezvishoma kunogona kuva nhanho duku kune kudya kune utano. Kana iwe usingadi izvo zvaunodya kana uchizviita zvishoma nezvishoma, saka zvichida nguva inotevera iwe uchasarudza chimwe chinhu chepamusoro-soro kuti unakidzwe nekunaka kunoshamisa kwechikafu ichi. Mafeni ekukurumidza "kumedza" anowanzo shandisa chikafu chakaderera uye chikafu chinokurumidza.
8) Insulin kuramba
Kutsvakurudza kwakaitwa nemasayendisiti eJapan kwakaratidza kuti tsika yekudya nokukurumidza yakabatana zvakananga ne insulin kudzivisa, mamiriro ezvinhu akavanzika anowedzera mukana wekuita chirwere cheshuga uye chirwere chemwoyo. Mukuwedzera, kune nharo dzakawanda dzakasimba dzokuti kudya kwechikafu chinokonzera njodzi yekuvandudzwa kwe metabolic syndrome (musanganiswa wezviratidzo zvakadai seBP, high cholesterol, kufutisa uye insulin resistance).
9) Chirungurira uye gastroesophageal reflux chirwere
Zita rechinhu ichi rinozvitaurira pacharo: zvokudya zvinokurumidza zvinogona kukonzera kuora mwoyo, kunyanya kune vanhu vanotambura nechirwere chegastroesophageal reflux.