Kudya musanagone ndi kunenepa kwambiri

Kudya musanagone ndi kunenepa kwambiri

Kudya musanagone ndi nkhani yotsutsana, monga momwe anthu ambiri amaganiza kuti tiyenera kupewa kudya mochedwa, chifukwa zingayambitse kulemera. Lingaliro ili liri chifukwa choganiza kuti thupi lilibe nthawi yogaya chakudya musanagone, zomwe zingatanthauze kuti m'malo mozigwiritsa ntchito monga mphamvu zimasungidwa ngati mafuta, Live Science inati.

kuchepetsa kagayidwe

Ukagona, kagayidwe kanu kagayidwe kake kamachepa ndi 10% mpaka 15% poyerekeza ndi nthawi imene ukugona, anatero Dr. Melissa Burst, mneneri wa Academy of Nutrition and Nutritional Sciences. Kuti thupi lizigaya chakudya, mungasiye kudya maola awiri kapena atatu musanagone, ndipo onetsetsani kuti wadya chakudya chokwanira masana ndi kuti munthuyo akukhuta.”

kugaya

Koma malinga ndi kunena kwa Sine Svanfeldt, katswiri wa kadyedwe kovomerezeka, “Tikamadya, matupi athu amagaya ndi kutenga mphamvu ndi zakudya zochokera m’chakudya,” chotero kudya chakudya chochuluka tisanagone kungayambitse kusokonezeka kwa m’mimba komanso kusokoneza mayendedwe a circadian a thupi. zimakhudza kugona kwathu."

Kuchuluka ndi mtundu

Zonse zimadalira mtundu ndi kuchuluka kwa zakudya zomwe zimadyedwa musanagone ponena za kulemera kwa thupi, Svanfeldt akunena, akufotokoza kuti thupi "limalemera kwambiri pamene ma calories amadyedwa kuposa momwe amawotchedwa kwa nthawi. Ngakhale m’tulo, ma calories amawotchedwa, amene amasandulika kukhala mphamvu yochirikiza ziwalo za thupi, kugwira ntchito kwake ndi minyewa, ngakhale kuti ndithudi thupi limawotcha ma calories mobwerezabwereza tikakhala maso ndi kuchita khama.”

Svanfeldt ananena kuti: “Sikuti mumangodya liti, koma kuchuluka kwa chakudya komanso mtundu wanji wa chakudya.” Zakudya zamafuta ambiri ndi zokazinga komanso kudya kwambiri kapena mofulumira kwambiri zingayambitse kusokonezeka kwa m’mimba komanso acid reflux. “

Amawonjezeranso kuti kulemera kwa kudya musanagone kungakhale chifukwa cha anthu ena omwe amadya zakudya zopanda mphamvu, zopatsa mphamvu zochepa kwambiri usiku, zomwe zingayambitse kuwonjezereka kwa mphamvu ndi kunenepa kwambiri, malinga ndi kafukufuku wofalitsidwa mu Nutrition Reviews. Kafukufuku wina akusonyeza kuti kudya mochedwa nthawi zonse kungayambitse kuthamanga kwa magazi, cholesterol, ndi kulemera. Koma chibadwa cha matupi chimasiyana ndi chinzake ndipo chilichonse chimagwira ntchito m’njira zosiyanasiyana.

Zakudya zama carbohydrate ndi shuga

Zotsatira za kafukufuku, zomwe zinafalitsidwa m’magazini yotchedwa Obesity, zikusonyeza kuti anthu amene amadya chakudya chochuluka pafupi ndi nthawi yogona amakonda kudumpha chakudya cham’mawa chifukwa amakhuta, komanso amakhala onenepa kwambiri. Malinga ndi Burst, "Kudya chakudya chokhala ndi chakudya chopatsa thanzi nthawi yogona kumapangitsa kuti thupi lizisunga ngati mafuta m'malo mokhala ngati mafuta nthawi yomweyo," chifukwa insulini imakwera, kuwonetsa thupi kuti lisunge mafuta kuti lisungire mphamvu. Burst akufotokoza kuti chinthu choyipa kwambiri chomwe munthu amadya mochedwa asanagone ndi zakudya zilizonse zomwe zili ndi shuga wambiri kapena mafuta ambiri, zomwe zimakhudzanso kuchuluka kwa insulin.

zosankha zoyenera

Burst amanena kuti palibe zotsatirapo zoipa malinga ngati munthuyo amadya zakudya zopatsa thanzi moyenerera asanagone, akugogomezera kuti "kudya chakudya chokulirapo pafupi ndi nthawi yogona kungayambitse vuto la kugona."

"Ngati mumadya musanagone, sankhani chokhwasula-khwasula madzulo chomwe chimakhala ndi fiber ndi mapuloteni monga apulo ndi supuni 1-2 za peanut butter," Burst akuwonjezera. Fiber imathandizira kuchepetsa kuchuluka kwa shuga mukatha kudya, ndipo mapuloteni amathandizira kukonza minofu ndikuchira. ”

kugona bwino

"Ikangotsala pang'ono kugona, sikuli bwino kudya chakudya chilichonse chifukwa mayendedwe anu a circadian adzakhala, makamaka, kutseka dongosolo lanu la m'mimba," akutero katswiri wa sayansi ya ubongo, katswiri wa zamaganizo ndi kugona, Dr. Lindsey Browning. Izi zikutanthauza kuti kudya pamene thupi lanu likuganiza kuti muyenera kugona sikuthandiza ndipo kungayambitse vuto la kugaya chakudya komanso kugona movutikira. Malingaliro a Browning akuwoneka kuti akuthandizidwa ndi umboni wasayansi, kuphatikiza zotsatira za kafukufuku wa 2020 wofalitsidwa mu International Journal of Environmental Research and Public Health.

Kafukufukuyu adapeza kuti nthawi yodyera chakudya imatha kukhudza kwambiri kugona. Kafukufukuyu adafufuza zambiri za omwe adatenga nawo gawo kuchokera kwa ophunzira aku koleji komanso nthawi ya chakudya chamadzulo, zomwe zidakhazikitsidwa mkati mwa maola atatu asanagone, ndipo adatsimikiza kuti kudya pambuyo pake kunali "chiwopsezo chomwe chingachitike pakudzuka kwausiku komanso kugona bwino."

"Nyimbo ya circadian imakhudza dongosolo la m'mimba, poyang'anira kupanga michere ya m'mimba, yomwe ndi ntchito yofunikira," akutero Browning. Kutanthauza kuti thupi silinakonzekere kugaya chakudya usiku pamene likuganiza kuti liyenera kugona.”

Iye akufotokoza kuti “kudya mochedwa, kapena ngakhale usiku, kungayambitse kusokonezeka kwa kayimbidwe ka circadian, chifukwa thupi limaganiza kuti liyenera kukhala maso, choncho munthu amavutika kugona. Pakali pano, ngati munthu wagona ndi njala, akhoza kuyesetsa kuti agone chifukwa thupi lake limakhala lopanda mtendere chifukwa ali ndi njala. Ngati munthu adya mochedwa kwambiri [mochedwa, asanagone], angayambe kusadya bwino ndipo amavutika kugona bwino.”

Oats ndi mkaka

Ngakhale kuti akatswiri akuwoneka kuti sakugwirizana kuti kudya musanagone ndi chinthu choipa kapena chabwino, ziyenera kudziwika kuti pali zakudya zambiri zomwe zingakuthandizeni kugona chifukwa zili ndi mankhwala olimbikitsa kugona, zakudya, ndi antioxidants. Ndi Omega-3 ndi Vitamini D, michere iwiri yomwe imayang'anira hormone yachimwemwe ya serotonin, yomwe imapangitsanso kuti munthu azigona mokwanira. Oats ali ndi amino acid tryptophan, yomwe imathandizira njira ya melatonin ndikulimbikitsa kugona bwino. Zakudya zomwe zili ndi calcium ndi magnesium, monga mkaka, zimatha kulimbikitsa kugona.

"Kukhala ndi chotupitsa chaching'ono chogona chokhala ndi mbale yaing'ono ya oatmeal kumapereka chakudya cham'thupi chovuta, chomwe chimatanthauza mphamvu yotulutsa pang'onopang'ono usiku, ndipo mkaka uli ndi tryptophan, yomwe imathandizira kupanga mahomoni ogona," akutero Browning.

Sandwich ya Turkey

Browning akuwonjezera kuti "chakudya china choyenera pogona ndi sangweji ya turkey yokhala ndi buledi wofiirira, [imatha kuwonjezera kugona] chifukwa nyama ya Turkey ilinso ndi tryptophan yambiri," kulimbikitsa kupewa zakudya zilizonse zamafuta musanagone chifukwa zimavuta kugayidwa. kumayambitsa kusadya bwino, ndipo kudya zakudya zokhala ndi shuga wambiri musanagone kumatulutsa mphamvu zambiri mwachangu, zomwe zimapangitsa munthu kukhala watcheru m'malo momuthandiza kupumula.