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Iwe Unotora Zvishoma Kupfuura Maawa 7 Ehope pausikuMukuwedzera pakudzivirira chirwere chemwoyo, kurohwa, kuora mwoyo, nezvimwe zvinetso, kuwana huwandu hunokwana hwakanaka hwekurara husiku humwe hunogona kudzivirira kuwedzera kuwanda nekuwedzerwa . Chii chakanaka? Zviongorori zvizhinji zvakaratidza kuti maawa manomwe kusvika mapfumbamwe ekurara asingatongorori usiku negausi inofanirwa kukohwa hutano hwekubatsira kwekurara kwakanaka , kusanganisira izvo zvine chokuita nekudzivirira kuderedza .
Chii chinoitika patinorara? Mutumbi unowana mukana wekugadzirisa nekudzorera. Kana ikasava nenguva yakakwana yekuita izvi pamusoro penguva refu (chronically), saka mahomoni ekumanikidzwa uye zvimwe zvinhu zvinopesana zvinosunungurwa, sezvo muviri unotanga kuita sezvinenge uri pasi pekushungurudzika kusingaperi (izvo, pasina kukwana kwakakwana, iyo is).
Imwe yevatambi vakakurumbira mumagadziro ekumanikidzwa ndeye cortisol, iyo inosunungurwa mukupindura kusingaperi kushungurudzika.
Pakati pezvimwe zvakawanda zvinokonzerwa nemuviri, cortisol inokonzera glucose (shuga) kuti isunungurwe muropa kuitira kuti zviwanike nyore nyore kudyisa uropi. Sekushanduka kwekushanduka kwekusagadzikana kusingaperi, izvi zvichida zvakashanda zvakajeka, zvichiita kuti munhu ashungurudzike kupindura nehumwe huro hwehupi. Zvisinei, munyika yanhasi, chisingadikanwi rutivi rwekuita kwezviito zve cortisol ndiyo tsika yekuwedzera kuwanda (zvinonzwisisika kuti madzitateguru edu aizoda kuchengetedza kana kubata kuremu kana vakanyatsogadzikana nemamiriro ezvinhu akaipa). Iko kuwedzera kwekureruka, kwekufamba kwemazuva, kunogona kushandura pakuwedzera.
Zvechokwadi, zvidzidzo zvakaratidza kuti kusagona kwekurara zvakakwana kunogona kukonzera kudya kwekudya. Uye kune avo vari kuedza kurasika, kuwana kukwana zvakakwana (zvakare, zvinenge maawa manomwe neusiku) kunowedzera mukana wekubudirira nekurasikirwa kwekurema.
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Iwe Unogadzirira Kudya Pamba Pasingasviki 7 Nguva NevhikiIsu tinoziva kuti isu sechizvarwa tinodya zvakanyanya uye kakawanda, uye kushandiswa kwekutsanya kwekutsanya, kunyanya, kwave kwakabatanidzwa nehuwandu hwekuneta. Iye zvino vatsvakurudzi vari kuona zvimwe zvikomborero zvekudya kumba.
Chimwe chidzidzo chakaitwa pamusangano weAmerican Heart Association muOrlando wakaona kuti vose vakadzi nevarume vakagadzirira kudya kumba vakanga vasingakwanisi kuwanda.
Vaivawo vashoma kuti vave nehutachiwana hwechirwere cheshuga .
Kunyanya, avo vanotsvakurudza, kusanganisira mutungamiri anotungamira Geng Zong, PhD, kutsvakurudza vamwe paHarvard TH Chan School yeHurumende yeHurumende muBoston, vakawana kuti vanhu vaidya nereji yezvokudya zve11 kusvika 14 zvekudya vakagadzirira pamba vhiki imwe neimwe vaiva 13% njodzi yakaderera yekukura kuneta uye rudzi rwechipiri chirwere cheshuga kana ichienzaniswa nevaya vakadya zero kusvika kumabiko matanhatu emabiko ezvokudya nemabiko.
Dzimwe dzidzo dzakabatana kudya kudya kubva kumba, kunyanya kushandiswa kwezvokudya zvinokurumidza, kudarika kuwandisa uye kuneta kwevana nevechidiki .
Zvimwe
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Iwe Unodya Zvokudya zveSouth-StyleIAmerica South, senharaunda yakawanda, yakave ichiwanzoonekwa kuti ine yepamusoro yehutano hwehutano uye chirwere cheshuga, zvose zviri zviviri zvinokonzerwa nezvipembenene uye chirwere chemwoyo.
Mukuwedzera kune dzimwe nyaya nemararamiro emararamiro uye kuderera kwepamusoro mumaguta uye kumaruwa muZouth, kudya kweSouth-style kune zvakawanda zvine chokuita ne "Stroke Belt" musoro, zvakare.
Vatsvakurudzi vakaunganidza dhamusi kubva kune vanopfuura 17 000 vatori vechikamu vakuru vakawana kuti avo vaive vakakurisa vatengi vezvaidanwa kuti "Southern pattern, inoratidzwa nemafuta akawedzerwa, zvokudya zvakabikwa, mazai, nhengo, uye nyama yakashongedzwa, uye shuga-zvinobata " pangozi yehutano hwemwoyo-kusanganisira mwoyo yekurwisa uye kurohwa.
Mukati, zvinoshamisa, avo vaidya zvikuru vekudya kwekuMabvazuva vakanga vari pangozi yehutano hwehutano kupfuura avo vaidya zvakanyanya kudya zvakadai sekudya pizza uye chiChinese kutora kana kuti avo vainyanya kushandiswa pazvokudya zvemashuga.
Izvi zvinoreva kuti kudya zvakanyanya kudya zvakabikwa, sezvinojairika muSouth-funga huku yakakangwa, okra yakabikwa, yakabikwa tema marimu, fukate yakabikwa; zvinokonzerwa, zvakabikwa zvose-zvinotora pasi tsiti yako nokukurumidza uye kakawanda kupfuura chero imwe nzira ipi zvayo yokudya, pamwe nekuita kuti uwedzere kuwanda.
Zvimwe
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Iwe Unotendera Kushanda neGari Mazuva OseAsi chimwe chikonzero chawanikwa chichibatanidzwa nehuwandu hwehuwandu uye hutete , uye hunobatana nehupenyu hwokugara : nzira yekufambisa.
Mune imwe tsvakurudzo yakatarisa kuzvitaurira kwekutaura kwemhepo inoshandiswa (yakarongwa sekutengeserana kwega, kutakura kwevanhu, uye kutakura kwekutakura) mune vanopfuura 15 000 vagari vemuUnited Kingdom, avo vaifamba kuenda kushanda vachishanda uye vachishandisa nzira dzekutakura zvakanyanya kuderera muviri index (BMI) kupfuura avo vakashandisa pamba yekutakura.
(Kuchengetedza voga kunogona kusanganisira kutyaira motokari yemoto uye kuisa motokari, somuenzaniso.)
Haasi ivo chete avo vaifamba kana kuti mabhasikoro ose kana imwe yenzira yekushanda - sezvinogona kuita nekushaiwa pakunoshandiswa kwevanhu vose - vane maBrit anodarika, asiwo vane zvikamu zvishoma zvemafuta emuviri zvichifananidzwa nevaya vakazoshanda vachishandisa voga voga motokari. Varume nevakadzi vose vakawanikwa vachikohwa zvikomborero zvekufambisa zvakanyanya.
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Vabereki Vako VanoremaKunyange zvazvo zvimwe zvipingamupinyi zvina zvinowedzera pamusoro apa ndezvipenyu zvehupenyu zvinogona kushandurwa, izvi hazvisi zvekutonga kwako, uye zvinongokuita kuti uchenjere zvikuru nezvengozi yako uye maitiro ako ezuva nezuva ari mukati mako.
Nhamba dzakawanda dzezvemagetsi dzinobatana nekuwedzeresa zvino dzave dzakawanikwa, nevamwe vachiuya. Semuenzaniso, masayendisiti akawana kuti FTO gene inogona kupa tsika yekudya zvakadzama uye kukura kwekuninipiswa kwevechiri kuyaruka .
Kuwedzerwa muviri kwakabatanidzwa kuti kwakagara nhaka mune dzimwe mhuri. Sezvo "Ongororo Komiti Yenyanzvi pamusoro pekudzivirira, kuongorora, uye kurapwa kwevana nevana vaduku kuwandisa kwepamusoro uye kuderedza" zvakanyora kuti: "Zvidzidzo zvemaviri zvakaratidza zvakajeka maitiro ekubereka." Zvimwe zvidzidzo zvakawana kuti ukuru hwekurera kwevabereki kungave kwakakosha, uye vakaratidza kubatana pakati pekudzikisa kuderedza muvabereki uye kuwedzera kuneta muvana vavo; mune mamwe mazwi, vana vevabereki vane urombo zvakanyanya vari pangozi yakakura yekuti vawedzere ivo pachavo.
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