Usadya mushure memaawa masere - mutemo mukuru wezvokudya zvakawanda. Muzvokwadi, zvisinei, ichi chinodiwa hachisi nguva dzose chakanaka uye chinonzwisisika. Ichokwadi ndechokuti kudya kupi zvako kunofanirwa kuenderana nemamiriro emuviri womunhu mumwe nomumwe. Kunyanya neyemhuka, chaiyo yehupenyu hwake. Uye chete nezvikamu izvi mupfungwa, iwe unogona kuzvipa mhinduro kumubvunzo: "Ndingadya here mushure mematanhatu manheru?"
Kana zuva rapera, nzira dzehupenyu dzemuviri dzinopedza basa razvo uye dzinogadzirira muviri kurara. Nokudaro mutemo wokudya pashure pekuvira kwezuva kunovhiringidza kugadzirirwa kwomuviri wekuzorora uye kurara uye kunokuvadza kuhutano. Asi kwete zvose zvisingaverengeki. Chii chaunofanira kuita kana iwe ukadya kudya kwemanheru panguva inowanzosvika pamberi pa6:00, asi usiku uchinzwa nzara yakaipisisa? Dzimwe nguva haatombobvumiri munhu kuti azorore uye kazhinji anovata. Pano zvakakosha kuti unzwisise zvakadzama. Tanga nemubvunzo wezvawaidya. Kana yaiva ndiro yeti yakatotiswa mbatata nemaseseji, hazvishamisi kuti wakanga uine nzarazve mushure memaawa mashomanana. Chinhu chimwe chete chinomirira iwe uye mushure mekudya mabhanji, sandwiches, hove, michero. Izvo zvose zvinokonzerwa nemakhahydrates. Vane kudya kwekudya kwakanaka, asi havakodzeri kudya kwemanheru. Vanopa pfungwa yekukurumidza yekusagadzikana, asi kunzwa kunotevera kwe nzara kunouyawo nokukurumidza. Zvokudya izvi zvishoma nezvishoma zvinodyiwa, zvinotungamirira kumanzwiro ekurwadziwa mudumbu. Icho chaiye apo dumbu razara, asi kuchine chido. Uye zvino rinotambudza pane zviri mukati mefriji, kuora mwoyo, kuora mwoyo uye mapirapa akawanda anotanga. Chii chandinofanira kuita? Mhinduro yacho iri nyore - kudya kwemaawa matanhatu, asi yakarurama.
Ndezvipi zvekudya kwemanheru?
Nokuda kwekudya panguva yechipiri chezuva, michina yakadaro inokwana: mukaka, nyama, cottage cheese, mazai, tisi, makungu. Kwekudya kwemasikati, sarudza sarudzo yako yezvokudya nyama, zvakadai sevheiri, nyuchi, chicken, turkey, mbira. Izvo zvine mafuta mashoma uye zvinodyiwa zviri nani, kunyanya pamwe chete nemiriwo: makango, tomato, pepper, saladi. Nyama inonyanya kubikwa kana kupiswa. Zvingwa zvakabikwa kudya hazvina kukodzera - zvakasvibiswa uye zvisingabatsiri zvakanyanya mumuviri.
Hazvingave zvinokuvadza kunwa girazi rewaini yakaisvonaka tsvuku mumadekwana, asi chete pamwe chete nechingwa chakakodzera uye nemafungiro ehuwandu. Mutsara wekuti waini shomanana inogona kuva nemigumisiro inobatsira pamuviri haisi yechokwadi yevasingazivikanwi doro. Ichi ndicho chokwadi chinopupurirwa, zvisinei, zvichienderana nekuenzanisa uye kunaka kwechibereko.
Vanhu vanorwara vanopa mazano kuti vadye zvinowedzera hupfumi muhutachi hwekudya, izvo zvinobatsira kupisa makorikori: tomate, karoti, eggplant, beet, maapuro, strawberries, mavhenekeloni, maarangi, apricots. Zvose izvi michero nemiriwo zvichabatsira kuderedza kuwedzera kwekureruka, asi vateereri vezvokudya zviduku-duku vanogona kusimbisa "zvibereko" kubva manheru manheru.
Kuvhiringidza kwekudya kwemanheru pashure pematanhatu
Vazhinji vagari vemaguta makuru vanomanikidzwa kushanda nenguva yekupedzisira kana kunyange usiku hunochinja, izvo zvinoreva kusingadziviriki kudya zvakanyanya pakupera kwezuva. Vanodya noutano vanodavira kuti izvi pachako hazvisi generator yematambudziko ehutano, kana uchiziva chiyero chako uye usapfuurire kuwedzera kwehuwandu hwezuva nezuva hwemaori. Inonyanya kuipa, kana pane imwe chete yezvokudya zvezuva! Dzimwe nguva vanhu vanoenda kunodya chero zvokudya, vachifunga kuti mushure mezuva rakaoma vanokodzera kufara. Ice cream, keke, chokoti, doro, chips ... Kutsvakurudza munyika yose kwakaratidza kuti kudya kwakakwana kwemanheru kunongotungamirira kuupfumi, asi kunokonzera dzimwe zvirwere. Masayendisiti akawana kuti izvi zvakashata zvinokanganisa endocrine system. Ikozvino, manheru anofara mushure maawa matanhatu anogona kuchinja senjodzi chaiye.
Mushure mekudya kwega kwega masikati, pancreas inobudisa insulini hormone. Izvi zvinobatsira kuputsa makhahydrates kuti abudise simba uye mafuta, izvo zvinochengeterwa sezvinyorwa zvekuchengetedza. Pausiku, pituitary-releases, iyo inonzi "kukura kwehomoni" inobatanidzwa mukuparara kwemafuta. Zvisinei, kana pane zvokudya zvinorema vasati vavata, pancreas inobudisa insulini, uye chirwere chepituitary chinopinda chiratidzo chokuti muviri hauna kuwana zvokudya. Uye mutumbi unotanga kukurumidza kushandura zvokudya zvose zvinopinda mumafuta, kuitira kuchengetedza nhengo dzinokosha kubva mune nzara. Saka haufaniri kushandisa mari yakakosha yemari, asi zvakakosha kukusika zvakasara. Zviri nani kuti varambe vasingachinji.
Zvirwere zvemakiriniki zvakaitwa nekugadzirwa kwemahomoni ekuwedzera kwemaawa pakati peboka rezvipiri vane makore 60 kusvika ku80. Mushure memwedzi mitanhatu, vatori vechikamu chekuedza vakarasikirwa nehuwandu hwemafuta. Vakasimbisa masimba avo, vakawedzera mafungiro emuviri, vakavandudza basa ravo pancreas, moyo, chiropa uye uropi. Nokudaro, kuwirirana kunonzwisisika kwakasimbiswa pakati pekupedzisira kwemanheru, iyo inodzivisa kutanga kwekukura kwehomoni, uye kukurumidza kwekuita kwekukwegura kwekuzvarwa.
Kubudisa insulin usiku
Ichi ndicho chirwere chekupedzisira! Kupfuura-kubudisa insulini usiku kunova chimwe chezvikonzero zvinokonzera kuneta, atherosclerosis, osteoporosis, hypertension, pancreatitis, cholelithiasis, cholecystitis. Inogona kukanganisa kuvhiringidzika kwehope, uye kusagadzikana kwekusingaperi kwehope, zvakare, kunokonzera kuneta-denderedzwa yakaipa inoumbwa. Nokudaro, zviri nani kusamanikidza muviri kubudisa insulini manheru uye manheru uye asi uzvigadzirire iwe pachako kana zvichibvira mushure memaawa masere inongova nharaunda inofananidzwa.
Scientific test
Pane chirevo chokuti kudya mazana emakhahydrates muusiku zvinoshamisa kunowedzera insulin kuvhara, iyo inokanganisa nzira inotevera inoshandiswa kwemagetsi inotungamirira pakuwedzerwa kuwedzerwa nekuchengetedza kwemafuta. Masayendisiti akasarudza kudzidza kana izvi zvaiva zvechokwadi, uye akaitisa chidzidzo chaiva nemigumisiro yakave yakanyatsonaka. Nyanzvi dzeAmerica dzakakwezva vanhu vanopfuura 7 000, avo vakatariswa kwemakore gumi. Yakawanikwa kuti chiyero chezvokudya zvinopedzwa mumadekwani uye usiku zvakabatana zvakananga nehupfumi. Mune kumwe kuedza kunosanganisira vakadzi vane 1800, ukama hwakawanikwa pakati pekuwedzera kwekudya uye kudya kwakakwana mushure maawa matanhatu. Zvigumisiro zvekudzidza zvinoreva kuti hatifaniri kuedza kurasikirwa nekurema nekurega kudya - rega usadye usiku uye nguva dzose tevera kereke yako yose inowanikwa zuva nezuva. Kuwedzera kutsvakurudza pamusoro pehukama pakati pezvokudya, kuwandisa uye nhamba yekoriyori yakaratidza kuti inonyanya kukonzera kuwedzera kuwanda hakusi kuti tinonoka kudya sei, asi chii chatinodya uye kuti zviyero zvakawanda zvatinodya. Unobvumirana neizvi kana kwete - zvisarudze iwe pachako ...
Chii chandingafaniri kuita kuti ndirege kudya kudya usiku?
- Chokutanga pane zvose, mukati mezuva kune dzimwe nguva muzvikamu zviduku.
- Chidya chamangwanani chinofanira kunge chakakwana.
- Zvakakosha kuti iwe udye masikati. Zviri nani kana iri miriwo, michero, marimu, mbeu, chingwa, mupunga. Pamakwenzi emhuka, kubva kune hove yemvura yakawanda, nyama, mazai, michina yekurairi inonakidza.
- Kofi inobatsirawo, asi usapfuura. Inobatsira basa reropi, rinobvisa kushushikana uye rinodzivirira kudya kudya!
- Chokoreti inovandudza mafungiro uye inokwanisa kudzivirira kudzokazve kwekudya kwekudya, sezvo ine yakawanda yekocoa. Asi cherechedza: tiri kutaura nezvechokoti chaiyo, zvinyorwa zvekocoa izvo zvisiri pasi pe70%.
- Usanyanyisa - kunzwa satiety kunouya mukati memaminitsi makumi matatu mushure mekudya!
Chinhu chikuru, zvisinei, ndechokufungidzira mupfungwa mune imwe chirayiro chekare. Chero munyaya iyi, iwe unomuka nekudya kwakanaka mangwanani uye uwane kudya kwekudya kwakakwana. Kana kuri kukundikana kurara pazvisina matumbo, inongova tsika. Usakurumidza kuchinja zvachose urongwa kana iwe unowanzojaira kudya usati warara. Chokutanga edza kuzviita kweawa rimwe usati warara, uye zvishoma nezvishoma uwedzere nguva iyi. Zvinotora anenge mwedzi kuti uite rhythm. Asi zvino muviri wako uchati ndinokutendai.