Muedzo wekunzwa
Manzwiro akasimba anoshamisa nzvimbo dze nzara mune hypothalamus: dzinoberekerwa mukati mehupfungwa hwehuropi, kunyanya muhumbic system inodzora maitiro edu - uye zvokudyawo zvakare! Chaizvoizvo chakaitika kwamuri hachisi chakakosha: masayendisiti epfungwa yeYunivhesiti yeItaly (USA) akasvika pakugumisa kuti tinosangana nemafungiro ekuda kudya, kwete chete apo chimwe chinhu chinogumbura, asiwo mumhepo yakakwirira. Hakusi pasina chikonzero kuti marudzi ose apemberere zviitiko zvinofadza patafura, kwete kuzviramba pachavo. Uye muhupenyu humwe, vazhinji veavo vakave nemaropafadzo - kana iri basa rekufambira mberi kana kurongedza ruoko uye mwoyo - pahupenyu huno mufaro unofarira huwandu hwe-calorie zvokudya - steak, omelette, pizza. Chaizvoizvo chichakuita iwe munguva dzinofadza dzinobva pazera: madiki madzimai 18-34 anowanzo jam euphoria ne ice cream nema biscuits, madzimai kubva 35 kusvika 54 nekuda kwemamwe mashandisirwo emagetsi asingashamisi anosarudza soup uye pasta, uye mushure memakore 55 vanosvika mashed mbatata. Chengeta diary yezvokudya nekuparadzanisa mapeji mumagiramu akakodzera nekucherechedza zuva nezuva zviitiko zvehupenyu hwako, nguva yekuonekwa uye simba rekudya (pane imwe nhanho yemashanu), maawa ekudya kudya, huwandu, uye uremu mangwanani uye manheru. Pamusoro peshoko iri, zvinokwanisika kutora mavheti anoratidza kuchinja kwehutano uye kuchinja mune kunzwa kunzwa nzara mukati mezuva, vhiki, mwedzi ... Kuongorora nguva idzi, taura, mumavhiki maviri ekutanga, uchawana zvakawanda zvinoshamisa uye zvakanyatsozivikanwa-
Zviviri nekuda kwekuita kwavo
Pane senzi inokosha yekudya maitiro pasi pesimba rekuwedzera kwechido chekudya. Nhoroondo yakaunganidzwa naiye inotaura kuti pamashoko anofara, chido chinowedzera muhuwandu hwevanhu, uye pasi pesimba rekudya mwoyo rinonyangarika. Vanonzwika mupfungwa vanodya zvokudya kwete nokuti vane nzara, asi nekuda kwekuti havana zororo, vanozvidya mwoyo, vanogumburwa, vanofara, vaneta, vanotambura nemusoro, vanonzwa vakasurukirwa uye vakasiyiwa, vachiputika, vachishuva, vachinetseka, havazivi kuti ivo ndei tora ... Zvokudya mumamiriro ezvinhu akadaro zvinoderedza, zvinoparadzanisa pfungwa dzisina kufadza, zvinomutsa mafungiro, kuregererwa kwekunetseka mupfungwa, asi mushure mekurwa kwakanyanya kana kwenguva refu iwe unowedzera kuwedzera. Ichi chinhu chakafanana nekudhakwa kwezvokudya: maererano nenyanzvi, vanhu vazhinji vane mafuta "vanotora" matambudziko avo nenzira iyo iyo vanodhakwa "vanonwa" ivo. Nokuda kwekuita kwakadaro kuumbwa, zvinodikamwa kuva nechido chinoshamisa kubva pakuberekwa uye kukura mumhuri umo vana vanokurudzirwa nechimwe chinhu chinofadza uye kurangwa nekusazvibata, vachisiya pasina kutapira kana kusadya. Kana amai nababa vakashandisa zvokudya semutongi wemafambiro enyu, chinokonzera chido chekudaidza chinonyatsojeka. Iwe wakagadzira conditioned reflex: muviri unoda kuti iwe nguva imwe neimwe uzvipe mubayiro wezvokudya zvekubudirira nekunyaradzwa nawo munguva dzakaoma dzehupenyu. Kupfuura iwe unowanzoshungurudzika uye unofadza, iwe unowedzera kushandiswa kuchengeta manzwiro ako kune iwe pachako, kakawanda uye kakawanda iwe ucha "jam" matambudziko ako! Kubatana kwezviitiko nekudya kwekudya, kwakaiswa muhucheche, hunoramba huine munhu wehupenyu, nokuti kudya kwepfungwa kunokonzera kugadzirwa kwe serotonin, imwe yemapurogiramu eurotransmitter eropi anokonzera manzwiro ekugadzikana uye kunyaradzwa mukati.
Knead pakati pechigunwe chemuviri nechemberi yezvinyorwa pamativi ose maviri panguva imwechete - iyi nzira inokurudzira kugadzirwa kwegadziriro muuropi uye kunokonzera nzara. Tora bhaji inotonhorera, yakagadzika, enda kumitambo yekurovedza muviri, apo iwe uchikwevera kunotsvaga chimwe chinhu pamisungo: idzi dzose nzira dzinobatsira kusimudza nhare ye serotonin. Ndicho chikonzero nei vanhu vakazara basa rekuita risingawedzere, asi kunopedza kunzwa kwenzara. Shure kwezvose, iyo yakakosha kurema, zvakaoma kudzidzisa: kuita kuti zvive nyore, sangano remagetsi rinosanganisira serotonin nzira yekudya kudya. Uye nemararamiro ehupenyu, izvi zvinogadzirisa hurongwa hahushandi, saka kana iwe uchiwedzera kudya, inowedzera dumbu rinowedzera uye chido chinowedzera. Kuda kudya chido, kudya maviri kana matatu zvikwereti zvechokoti (zvichida zvinorwadza) kana bhanana: izvi zvinokurumidza kukura muzinga we serotonin muropa.
Akachenjera kubva pakudya zvakadzama
Imwe nzira yekurega kutarisira ndeyekushanda pazvinhu zvakananga paminwe: izvi zvinokonzera kuti muviri ubudise zvimwe zvinoshandiswa serotonin. Kuti uite izvi, zvakakosha kuziva nheyo dzepakutanga ye yoga kune maoko - kudzidza kudzidza kuwedzera mudras. "Uchenjeri ruzivo" kunoderedza kusazvidya mwoyo, kuzvidya mwoyo uye chido chinokonzerwa navo. Gadzirai pads dzechigunwe uye chinyorwa pamuromo mavoko maviri panguva imwe chete, imwe minwe yakananga. Dzokorora kanoverengeka kusvikira yava kunyarara pamwoyo uye haadi kudya.
- "Wakachenjera pasi". Gadzirai pads dzechigunwe uye chindori pamakumbo maviri mairi, imwe shanho uye yakapararira. Ita basa iri kusvikira iwe uchinzwa kupisa muminwe yako uye chengetedza.
- "Shakya-muni's cap" inoderedza misoro uye kuneta. Gadzirai zvakananga pamwe nehafu-yakagadzika mimwe yeminwe (kunze kweiyo huru) yeimwe ruoko kune zvimwe zvakafanana zveimwe, yakavhara pamwe chete pamwe chete.
- "Kunyura" kunobatsira kuzvisiyanisa kubva kunetseka nekuzvidya mwoyo. Neine minwe mina yoruoko rworudyi, tora chigunwe chechibato, nemapadhi eminwe yakakura uye yakasara yakabatana iri pakati.
- "Kunyarara kwomukadzi akachenjera" kunokubvumira kudzora kuda kwekupedzisira pamagumo ekufamba. Nechidzitiro cheruoko rworudyi, ramba uchirwisana nechemberi kwembambo yein'i yeminwe. Izvo zvigunwe zvechigunwe uye zviduku zviduku zvoruoko rworuboshwe zvakabatana. Mimwe yeminwe yamaoko maviri ichitarisa uye inozorodza.
Kudya mupfungwa, izvo zvinowedzera huwandu hwe serotonin muropa, chaizvoizvo, hunoita sehupenyu hwekunyarara, huri kudivi. Kana iwe ukarambidza, kuisa munhu pane zvokudya zvakaderera-carb, kune chikwata chekusiya hutachiwana - kune kusagadzikana, kuzvidya mwoyo kunowedzera, mafungiro anoderera. Izvi ndezvikonzero zvekunzwa kwekuti kudya kwekudya hakubatsiri: vakadzi vakawanda vechidiki vanovasiya kuti vadzorerezve nyaradzo yemweya, zvakakodzera kutenda kuti zviri nani kuva mafuta, asi vanofara kudarika mutsvuku, asi vakarasikirwa nekwaniso yekufarira upenyu. Zvokudya zvako - chirwere chekuzvidya mwoyo, kuzvidya mwoyo, zvakaipa? Kumbira chiremba wepfungwa kuti anzwisise zvinetso zvemukati uye udzidze kuti ungabvisa sei kunze kwekukanganisa chiuno. Kana chingwa chiri chikuru uye chifaro cheupenyu hwako, wedzera huwandu hwezvaunofarira, tsvaga chido chekuita. Muhupenyu kune mamwe mafaro - usazvidzivirira iwe, kuva varanda kumudumbu! Hazvikwanisi kurangarira kuti zvakanaka sei kuwedzera mudras? Takura zvitsva zveChinese zvekufungisisa: iwe unoda kukandira mumuromo unotapira - uzviise muruoko rwechanja chako. Vachashambadza pfungwa dzinogadzirisa chido, uye kurira kwekunyorera kunonyaradza mweya.
Sweets panguva yekutanga
Kazhinji, kunzwa kwenzara kunofanira kusimuka pasi pesimba remukati - biochemical - zvikonzero apo hutachivi hweropa hunowira pasi kana husina mafuta mafuta uye chido chekudya chinotarisa zvinyorwa izvi chinotanga kukuyeuchidza nezvekudiwa kwekuvandudza iwe pachako. Kana iwe usingateereri chiratidzo, pane imwe nguva ryochetsya, asi ipapo iwe uchavhara kurwisa kwechido chekuda. Izvo hazvizopfuuri, kunyange iwe uchidya chikamu chawakatemerwa, uye chichakukurudzira kuti udye zvekushandisa mune ramangwana. Nzira dzakadaro dzakapiwa nenzira yekudzivirira kuti munhu arege kufa kubva pakupera simba munguva dzepakutanga, paakanga ane nzara kudarika kudya. Iye zvino mano ake ari kushanda nesu, achimanikidzira kuti tibvise panguva yekudya uye kuti tidye usiku humwe mushure mezuva rakabatikana, panguva iyo pakanga pasina nguva yekudya. Tanga kudya kwemanheru neipi (candy, chidimbu chokoleti kana keki, girasi remusi), kana iwe wakakundikana kudya panguva. Izvi zvichakurumidza kusimbisa shuga yeropa - chiyero chinobatsira kubvisa kudya kwekudya. Usaedza kumira mumasipi ake, uchitora chikafu chakazara nechokoti bar kana ice cream: mutumbi uchatanga kushingaira kubudisa glucose-kuderedza hormone insulin kuisa glucose yakapinda muropa. Glucose inotaura nezve "fast" makhahydrates, kureva kuti, pakarepo inopinda mukati memaviri pasi peitiro re insulini, saka kuwedzera kwaro kunofanira kunge kwakanyanya kuderera, zvichiita kuti kurwisa kwechido chekudaidza kwemazuva makumi matatu kusvika makumi mana zvichikwanike pashure pokudya kunonaka. Kuti uone kuti nzara haikuvhiringidzi, ipai mutumbi ne "slow" makhahydroid, ayo ari mu porridges, mbatatisi, mimwe miriwo nemichero. Isai pepa pefriji neshoko reFrench mutungamiri wevanhu, Pierre Bust, uye muverenge nguva dzose kana nzara ichitsvaga kurasa kwekudya: "Nehutano hwemweya nemuviri, kuchiva uye chido hazvifaniri kunyatsogutswa." Edza kupindura kunzwa kwenzara yekutanga nenzara - ipapo iwe unogona kuzviisa kune zvishoma zvezvokudya.
Night Watch
Tinozadza dumbu usiku, kutanga, nokuti hatina nguva yekudya kazhinji mukati mezuva, uye yechipiri, nokuti hupenyu hwedu huzere nekudzvinyirira. Simbisai muviri kuti urwe navo kubatsira mahomoni e-adrenal glands - cortisol, adrenaline uye norepinephrine. Zvisinei, iyi trio inovharidza kugadzirwa kwe serotonin, iyo inogadzirisa chido uye inoshanda sepiritsi inorara. Kana iwe uchitambura nehope, asi udye usiku iwe sekuti pakanga pasina kuvhara mumuromo mako kwemwedzi, iwe unofanira kungotora firiji. Edza kutora matanho ekuchengetedza kusagadzikana kunofadza kwechido chokuda kudya! Ndiyo mafungiro ari kutenderera zviri mukati mefiriji here? Enda kuna iye kuti uite rwendo rwechipiri rwechipiri. Simudza maoko ako kumusoro pamusoro pekudzivirira uye zvishoma nezvishoma udzidzire kuitira kuti vazorore pafiriji. Usavabvisa, dzoka shure sezvaunogona, uye ufukidze mabvi ako. Edzai, shandisai minwe yenyu, simudzai mapepa uye musimudze musana wenyu. Chengetedza nzvimbo iyi kwemaminitsi gumi, kuomesa misungo uye kuwedzera ukuru hwekudzivirira. Usaisa mweya wako! Enda kune firiji, isa maoko ako pasi, zorora. Dzokorora basa racho kazhinji, uye kunzwa kwenzara kuchapera. Usarega chido chichimukazve - usati waenda kunorara! Imwa usiku uhwo hunofadza ne melissa kana muti, mucheche waSt. John, pipuniji yeuchi yehusi uye juice yehafu yemononi (iyi inonwa haisi kungogadzirisa dambudziko, asiwo haibvumi mafuta kuti ichengetedzwe) kana kudya micheka miviri yegorosi mumvura (unogona kuwedzera zvishoma uchi huri kurara). Dzivisa izvo zvinonzi zvokudya zvinodzora - iyi inzira yakananga yekuwedzera nzara usiku. Yeuka kangani iwe wakatanga kurasikirwa nemutoro - hauna kudya kudya kwekudya uye hauna kudya kudya kwemazuva kana kudya zvishoma uye wakazvikudza. Asi nekutangira kwemasikati, zvose zvawakaedza zvakakanganisika: waive wakakwana, uchizvinyaradza nekuti mangwana iwe uchatanga zvakare. Zvigadziro zvekudya zvinongokuvadza! Kana uchinge wava nezvokudya zvakakwana mangwanani, haungambove wakadya zvakanyanya usiku. Shandisa mapepa akareruka e-low calorie snack kana iwe usingadi kudya.
Chiedza kuvhara kirimu
Tora boka reparsley uye dill, eiiiiii, evhave yegoriki, 250 g e-fat-cottage cheese uye chidimbu chiduku chechingwa chakaoma. Kushambidza magidhi uye nekucheka kunobwinya. Gadzirai onion uye garlic, kusanganidza (kunogona kuva mu-blender) nemidhero uye cottage cheese kusvikira huwandu hwakasiyana hunowanikwa. Paridzai tsvina yakaoma yekamu pachingwa - uye fara!
Umukaka uchi
Iwe uchada girazi remukaka, 2 tbsp. l. ramu uye uchi hudiki kuti toravira. Sakanidza ramu neuchi muhomwe duku, kuwedzera mukaka nekupisa. Zvino whisk the mix thoroughly with a mixer. Ramba uchifunga mupfungwa, yakaipisisa-yekutanga maminitsi gumi nemashanu pashure pokudzoka kumba. Nenguva isipi vadya sandwich, cookie, nuts kana chips zvinogona, zvechokwadi, kuderedza nhamo inotambudzwa, asi pedyo neusiku kuda kwekudya kuchadzoka zvakare. Saka, zvisati zvaitika, uyai neine nyore, asi panguva imwe chete, kudya kwekuzara. Kunyangwe paine maawa makumi mapfumbamwe nemaawa makumi mana nemasere asina kukurudzirwa, mutemo uyu unogona kuregererwa kuti urege kutyora zvakanyanya kudarika kwekutonga kwezvokudya - usiku hwekudya.
Izvo zvinyararire
Zvinonyanya kuda kudya nyama zvinopisa pasi pesimba rekukonzera kwekunze, panzvimbo pekutsinhanisa mukati-endocrine zvinokurudzira, sezvinofanirwa. Mamiriro ezvinhu chaiwo: kungotarisa patafura yakashandiswa - uye pakarepo vaida kutumira kumuromo zvose zviri mairi; akatarisa pakashambadzirwa kwechinhu chinonaka - ndokumhanyira mukicheni; vakaona kuti mumwe munhu kubva kuhama dzavo akanga achiisa kuwedzera, uye vakaita zvakafanana, kunyange zvazvo vakadya zvakakwana. Kana, kungova kudya, vakagara pasi zvakare kuti vadye "yekambani." Icho chikafu chekudya, masayendisiti anodana kunze (kubva muchiLatin externus -chuzhoy). Munhu haacherechedzi zvaari kuita: kudya kwekudya kunoitika kusingazivi uye kusingazivi, uye iwe unogutsikana kuti unenge uchibhururuka seshiri, uye oshamisika: iyo mapaundi akawanda anobva kupi? Kana iwe uchida kugara patafura mune imwe kambani yakanaka, isa zvidhori zviduku pahote, somuenzaniso salads kubva mumiriwo, kunwa chai isina chinhu. Maoko anoedza kusvika kune ndiro? Isa chidimbu chiduku pamberi pako uye uise midziyo. Kubva pane kudya kupi zvako, ngakuve tomato kana marshmallow, kutanga ucheke chiduku chiduku uye chete, wozoitumira mumuromo mako. Uye zviri nani kudzidza kudzidzira zvidzitiro: nekubatsira kwavo hamungakwanisi kudya zvakadai sekushandisa mahwanda.