Khazikitsani Mtima Wanu ndi Chakudya

Ngakhale zotsatira za zakudya zopatsa shuga ndizowopsa kwambiri, mutha kuwona kuti zopatsa mphamvu siziyenera kukhala zotsekemera zimayambitsa nsonga ndi zigwa mu shuga wamagazi.

Chifukwa chake, mwina mungadabwe, popeza insulin imasinthiratu shuga wamagazi mwachangu, bwanji kuda nkhawa?

Mphamvu Zachinsinsi za Insulin

Nali vuto: insulini sikuti imangoyang'anira magazi m'magazi, ngakhale madotolo ambiri amapitilizabe kuganiza motero. Insulini kwenikweni imakula bwino ; ikakwera, imayika thupi pakukula ndi kusungira. Njira imodzi yomwe izi zimathandizira kuzimitsa ma enzyme oyaka mafuta ONSE ndi ma enzyme osungira mafuta ON, ndichifukwa chake zakudya zamafuta ambiri zimatha kunenepetsa.

M'malo mwake monga wamkulu woyang'anira kukula, insulini imayang'anira zochitika zama mahomoni ena ambiri, kuphatikiza kuthamanga kwa magazi komwe kumayendetsa mahomoni aldosterone , mahomoni obereka monga estrogen ndipo testosterone , ndi mahomoni opsinjika monga cortisol ndipo adrenaline . Chifukwa chake, nthawi zonse insulini yanu ikamakwera ndi kutsika, mahomoni ena onsewa amapita mmwamba ndi pansi poyankha, zomwe zingakhudze mtima wanu, kagayidwe kake ka thupi, njala, kuthamanga kwa magazi, mphamvu, kusinkhasinkha, komanso kuchuluka kwa mahomoni.

Tiyeni tiwone chimodzi mwazomwe zimapangidwa ndi shuga-insulin:

Tiyerekeze kuti mumayamba m'mawa ndi chakudya chokhala ndi chakudya "chofulumira" (monga madzi a lalanje, bagel, kapena batala kunyumba):

1. Pasanathe theka la ola, zotumphukira zamagazi anu, zomwe zimakupatsani mphamvu.
2. Minyewa yanu imatulutsa insulini m'magazi anu nthawi yomweyo kuti ikoke shuga (shuga) m'magazi anu ndikuyiyika m'maselo anu.
3. Pafupifupi mphindi 90 pambuyo pake, shuga m'magazi anu akatsika, mutha kukhala ndi "shuga" ndikumva kutopa, kusakhazikika, komanso kumva njala.
4. Poyankha kutsika kwa shuga, thupi lanu limatulutsa mahomoni opsinjika omwe amachulukitsa magazi m'magazi ndikuti asatuluke.

Wopanda Hypoglycemia

Izi zimachititsa kuti ena azikhala ndi nkhawa pakati pa chakudya, nthawi zambiri amatchedwa "hypoglycemia" (shuga wotsika magazi).M'malo mwake, hypoglycemia yowonongeka ndiyosowa (kupatula omwe amamwa mankhwala ochepetsa shuga). Sikuti shuga wamagazi umatsika pansi pazoyenera pakati pa chakudya; ndikuti imagwa mwachangu kapena kuchokera pachimake penipeni, zomwe zimayambitsa kukokomeza kwamahomoni okakamiza.

Kodi tikunena za adrenaline? Mu fayilo ya kuyesa pansipa , ofufuza anapatsa anyamata achinyamata thanzi chakumwa chotsekemera chotsekemera (chomwe chili ndi shuga wofanana ndi momwe mungapezere zitini ziwiri za soda):

Patadutsa maola anayi kapena asanu anyamatawo atamwa chakumwa chotsekemera, milingo yawo ya adrenaline QUADRUPLED, ndipo adanenanso zodandaula monga kuda nkhawa, kugwedezeka, komanso kuvuta kuyang'ana.

Chowoneka Chowona Chamadzimadzi Chozungulira

Kumbukirani kuti ambiri a ife timadya chakudya choyengedwa nthawi iliyonse, ndipo nthawi zambiri pakati pa chakudya, kumasulira 3 mpaka 6 yayikulu ya insulin tsiku lililonse. Kudya motere kumatipangitsa kukhala osawoneka bwino amkati mwamadzi tsiku lonse (ndipo ngakhale titagona). Zaka, kagayidwe kachakudya, jenda, chibadwa, kadyedwe, ndi magwiridwe antchito zimakhudza momwe mawonekedwe athu amkati amawonekera komanso momwe timayankhira, koma ambiri a ife pamapeto pake amalipira kukhudzidwa kapena kuthupi chifukwa chodya chakudya chambiri chambiri . Kutopa, kuvutika kuganizira, kusinthasintha kwa chakudya, kudya mopitirira muyeso, kunenepa, kukwiya, nkhawa, mantha, kusokonekera kwa mahomoni ndi kusowa tulo ndizotheka, kutengera munthuyo.

Ndiye yankho ndi chiyani? Kudya kasanu ndi kamodzi patsiku? Kusinkhasinkha? Ativan? Ritalin? Lifiyamu? Zyprexa?

Nanga bwanji kuyamba pongopewa zopatsa mphamvu zoyera ndikumamatira pachakudya chathunthu chomwe chimachepetsa kusinthasintha kwa magazi ndi insulin poyamba?

Tsoka ilo, ndizosavuta kunena kuposa kuchita. Shuga m'mabisidwe ake onse achiwanda ndichabwino, chotchipa, kulikonse, ndipo osokoneza bongo kuposa cocaine .

Onani Mphamvu Zakudya

Zimatengera kudzipereka ndikuchita, koma ndikofunikira. Onani kusiyana komwe kumadyedwa kamodzi m'magazi a shuga, insulini ndi adrenaline mwa anyamatawa onenepa kwambiri:

Gulu lofufuza la Dr. David Ludwig linali ndi chidwi chofuna kumvetsetsa momwe glycemic index (GI) yazakudya - muyeso wazakudya mwachangu zimasanduka glucose - zimakhudza metabolism. Timuyo idapanga zopumira zitatu:

Chakudya cham'mawa cham'mwamba-GI: oatmeal yomweyo ndi shuga (sucrose) ndi 2% mkaka

Chakudya cham'mawa pakati pa GI: oatmeal wodulidwa ndi chitsulo ndi fructose (chotsekemera chopanda shuga) ndi mkaka wa 2%

Chakudya cham'mawa chotsika-GI: masamba-tchizi omelet ndi zipatso zatsopano

Zindikirani kuti ngakhale oatmeal yopanda shuga yopanda shuga idachita bwino kuposa uatmeal wamphongo, inali mafuta apamwamba, otsika-carb, wopanda tirigu, wopanda shuga, zakudya zam'mawa zonse zomwe zinali zabwino kwambiri pochepetsa glucose, insulin ndi adrenaline milingo.

Gwirani Gudumu

Ambiri aife sitimazindikira momwe timamvekera bwino mwakuthupi komanso mwamaganizidwe ngati tidya bwino. Ngati muli ngati anthu ambiri, mwasokerezedwa za zakudya zabwino, ndiye kuti mwakhala mukudya zakudya zopatsa mafuta kwambiri monga chimanga, msuzi wa zipatso ndi pasitala tsiku lililonse zomwe zikutsutsana ndi zanu kagayidwe kake, mahomoni anu, komanso momwe mumamvera. Mutha kudziona kuti ndinu munthu wopsyinjika kapena wopanda pake, wopanikizika kwambiri, kapena wofowoka, wamtopola yemwe amangokhumudwa mosavuta - koma mwina mulidi bwino mwinanso — kapena mwabwinopo — pansi pa shuga wonsewo.

Ndaonapo zochitika zanga zachipatala za anthu omwe adakhazikika m'maganizo mwawo popanda mankhwala pochotsa makabohydrate oyengedwa pazakudya zawo kapena kusintha chakudya chamagulu ochepa. Kumayambiriro kwa chaka chino ndidafotokozera izi mwachidule kuwononga phunziro la 2017 a Psychology Today akuwonetsa kuti anthu omwe ali ndi vuto la kupsinjika maganizo omwe adasintha zakudya zawo - kuphatikizapo kuchotsa ma carbohydrate oyengedwa kwambiri - adawona kusintha kwakanthawi.

Zingakuchitireni chiyani?

Pano pali vuto: chotsani chakudya chonse choyenera kwa milungu iwiri-kuti muwone momwe mukumvera. Pali yaulere mndandanda wa chakudya choyengedwa patsamba langa ngati mukufuna, ndi infographic pa nkhani yanga ya Psychology Today yokhudza shuga ndi Matenda a Alzheimer's kukuthandizani kuzindikira magwero a shuga wobisika muzakudya za tsiku ndi tsiku.

Kuti mukhale ndi thanzi labwino!