Zopindulitsa zomwe simukuzidziwa pakudya chakudya cham'mawa

Zopindulitsa zomwe simukuzidziwa pakudya chakudya cham'mawa

Mmodzi mwa akatswiriwa ndi Jessica Crandall, katswiri wodziwa zakudya komanso wolankhulira Academy of Nutrition and Dietetics. "Nthawi zambiri, anthu amaganiza kuti amadziwa za zakudya chifukwa akudya," akutero, "koma mumafunika magulu akuluakulu a sayansi ndi kafukufuku kuti mudziwe zomwe matupi athu amafunikiradi."

Ndipo kafukufuku amasonyeza kuti pali zifukwa zomveka zodyera chakudya cham'mawa.

• zakudya

Njira yofunikira ya kadzutsa: Gwirizanitsani ma carbohydrate ndi mapuloteni. Zakudya zopatsa mphamvu zimapatsa thupi lanu ndi ubongo mphamvu zomwe zimafunikira patsiku. Mapuloteni amakupatsani mphamvu zokhazikika ndikukuthandizani kuti mukhale okhuta mpaka chakudya chanu china.

Zitha kukhala zophweka ngati seti ya:

Mbewu zonse kapena mkate wa carb

Mkaka wopanda mafuta ochepa, yoghurt, kapena tchizi kuti mupange mapuloteni

Zipatso zatsopano kapena masamba

Mtedza kapena nyemba zowonjezera mapuloteni

Kodi muyenera kudya musanamenye masewera olimbitsa thupi? Sabrina Jo, mphunzitsi waumwini ndi wolankhulira bungwe la American Council on Exercise, akunena kuti ngati ndinu mtundu wodzuka ndi njala, yesani kudya zokhwasula-khwasula musanachite masewera olimbitsa thupi m'mawa. Zidzakuthandizani kupititsa patsogolo ntchito yanu ndikupewa kutopa ndi mantha.

Thupi lanu limasiya kugaya mukamachita masewera olimbitsa thupi, ndipo mudzadya chakudya chokwanira m'mimba mwanu. Zitha kukupangitsani kutupa kapena groggy, makamaka pamene mukuchita masewera olimbitsa thupi kwambiri.

• kulemera kwa thanzi

Peanut butter pa toast. Ndiwo mtundu wa chakudya, akutero Crandall, yemwe anthu opitilira 40 amadabwa chifukwa chake minofu yawo imachepa m'chiuno mwawo.

Ananenanso kuti mukapanda kudya chakudya cham'mawa kumatha kupangitsa kuti masana azitha kudya kapena kusankha zakudya zopanda thanzi monga keke.

Ofufuza pa yunivesite ya Cornell zaka zingapo zapitazo adanena kuti akuluakulu a kadzutsa, ngakhale kuti anali ndi njala, sankadya chakudya chamasana kapena chakudya chamadzulo. Mu kafukufukuyu, adasunga pafupifupi ma calories 408 patsiku. Kafukufuku wa achikulire ku Canada omwe adasindikizidwa mu 2016 adapeza kuti kudya chakudya cham'mawa sikunakhudze kwambiri kunenepa kwambiri kapena kunenepa.

Zambiri za sayansi zimakonda kadzutsa wathanzi. “Sikuti ndi kulemera kwako kokha. Zimakhudzanso mavitamini, mchere, ndi minofu. Tiyenera kuganiza muzithunzi zazikulu, ndi zomwe chakudya chikuchita ku thupi lanu motsutsana ndi 'Ndikufuna njira yochepetsera thupi mwachangu.

• Kuwongolera shuga m'magazi

Kudya chakudya cham'mawa kumathandiza kuti shuga m'magazi anu azikhala okhazikika tsiku lonse, kaya muli ndi matenda a shuga kapena ayi. Kwa anthu omwe ali ndi zotsatira zoyezetsa shuga, izi zingathandize kupewa kukana insulini, zomwe zingayambitse matenda a shuga. Kutsika ndi kutsika kwa shuga m'magazi kungakhudzenso momwe mumamvera, ndikukupangitsani kukhala okwiya kwambiri.

• Dzikonzekereni kuti muchite bwino

Kumbukirani, phatikizani ma carbs ndi mapuloteni, monga mbale ya tirigu ndi mkaka ndi zipatso. Mulibe nthawi yodyera kunyumba? Onetsetsani kuti muli ndi chakudya cham'mawa chomwe mungadye popita, monga kusakaniza nthochi ndi katoni ya mkaka.

Mutha kuyesedwa kuti mupite kukadya chakudya cham'mawa kapena zakumwa zoledzeretsa, makamaka mukamaliza masewera olimbitsa thupi. Ngakhale izi ndizabwino kuposa chilichonse, sakhala akudzaza ndi zopatsa mphamvu zomwe mungapeze kuchokera kuzakudya zocheperako. ”

Koma ngakhale mapulani abwino kwambiri amatha kutayika. Mukawona kuti mulibe chochitira koma kuphonya kadzutsa.