Dzivisa Nemafungiro Emazuva Masikati Uchinge Uine Mazano Aya
Iwe uri mumwe wevanhu ivavo vano "kudya zvakanaka zuva rose" uye zvino vanoshuva kudya zvekudya mushure mekudya kwemanheru uye vachimhanyisa pane zvese zvaunoda here? Usanetseka, iwe hausi woga. Tenda kana kwete, vanhu vakawanda vari kuedza kudya kana kudya zvakagadzikana vachiwira muitiro uyu. Mubvunzo ndewekuti tsika iyi inoguma kune chimwe chinhu chepanyama kana chepfungwa here? Kunze kwekuti shuga yako yeropa ishoma , maitiro acho ndeyepfungwa uye yava tsika.
Iyi tsika inogona kukuvadza kuremera kwako nekugadzirisa shuga yeropa. Dzidzo dzakaratidza kuti kudya chizhinji chemakori ako munguva dzeusiku kunogona kudzivirira kushaya kurasikirwa.
Kudya Zvakawanda Sei Usati Wavata Zvokuvhiringidza Uremu uye Ropa Kudzora Kurapa?
Kudya Musati Mubhedha Kunogona Kuvhiringidza Kurara:
Kudya kana kunwa zvakanyanya vasati vavata kunogona kukonzera kukanganisa kwemwoyo kana kushambira, saka zvinokanganisa kurara. Zvidzidzo zvakaratidza kuti kushaiwa kwehope kunogona kukanganisa kupisa kweropa uye kunokonzera kuwedzera hemoglobin A1cs . Kusava nehope kunogona kukanganisa mahomoni, ayo anotonga manzwiro ekuzara uye nzara; kusakwana kwakakwana kwakaratidzwa kuderedza satiety hormone, leptin, uye kuwedzera nzara hormone ghrelin. Kana iwe usingakwanisi kurara zvakakwana, iwe unganzwa uine nzara mukati mezuva uye unotora mamwe maoriri, zvichiita kuti uwedzere kuwedzera.
Late Night Eating Can Spike Blood Sugars:
Zvinyorwa zvinokonzerwa nemahydrohydrates manheru zvinogona kuguma nekumusoro kwemashuga eropa.
Izvo zvakaoma zvikuru kuronga shuga yako yeropa apo iwe unotanga zuva racho uri pamusoro pechinangwa. IAmerican Diabetes Association inokurudzira kuti kutsvaga shuga yeropa (mangwanani) kwevanhu vakawanda vane ype 2 chirwere cheshuga inofanira kuve pakati pe 80-130mg / dL . Kana iwe uchimuka nemanani ari pamusoro pe 130mg / dL, zvingave zvakakosha kuderedza kudya kwako kwehydrohydrate panguva yemanheru kana usati warara.
Iwe Unogona Sei Kuchengetedza Mangwanani Esiku Usiku Kudya?
Idya Zvokudya Zvakare:
Imwe yenzira dzakanakisisa dzekudzivirira kunonoka kwekudya kudya ndeyekudzivisa kudya kudya . Kudya kunokwidza kunogona kukuisa pangozi ye hypoglycemia (shuga shoma yeropa) pamwe nekuwedzera chido chekudya zvakadzama pashure pacho. Unoda kudya katatu kudya kwakakwana uye masikati masikati zuva nezuva . Izvi zvichakubatsira iwe kunzwa uchinzwa usisina nzara usiku. Kana uchinge wadya zvishoma usiku, iwe unogona kunge uchanzwa uine nzara muzuva rose. Zvinowanzooma kudya chingwa chamangwanani kana kudya kwako kwekupedzisira kana zvokudya zvekudya zvinotora maawa asati usimuka. Nokuderedza kudya munguva yeusiku, unogona kumuka uchinzwa uine nzara uye wakagadzirira kudya kudya kwekudya. Zvidzidzo zvakaratidza kuti vanhu vanodya kudya kukuru kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya zvingangodaro vanogona kuderedza uremu hwavo uye HgbA1c Ita chinangwa chekudya kudya kwemazuva ose.
Bvisa Zvokudya Zvako Zvokudya:
Kunze kwekuona, kunze kwepfungwa, kwakarurama? Kana pane zvimwe zvekudya iwe unowedzera kusvika manheru, usazvitenga. Zvimwe zvinokanda izvo zvaunazvo muimba, kana kuti zvipedze uye usazvitengazve zvakare. Kana isipo, haugone kuzvidya. Restock kikisi yako ine utano hwakanaka . Kana uchida kuva nechingwa chiduku, iwe unoda kuti uve nemasarudzo akanaka aunosarudza kubva.
Kuputsa Hupenyu Hwako Nokugadzira Idzva:
Kana usiku humwe kana iwe ugare pasi kuti utarise terevhizheni unozviwana uri mukicheni uchitsvaira mumakabati kuti uwane hovha-kurega kutarisa terevhizheni usiku kusvikira waputsa tsika yako kana kutarisa mune imwe nzvimbo. Kusarudza nzvimbo itsva kunogona kubatsira kudzivirira chido chako chokudya. Chinangwa chokusarudza nzvimbo dziri kure nekicheni sezvazvinogona. Nzira huru yekudzivirira manheru manheru kudya ndeyekuita basa rekudzidzira mushure mekudya-kuenda kune kufamba kana bhasikoro paunoteerera mimhanzi. Iwe unogonawo kuedza kuedza dzimwe nzira dzakasununguka-ugeze kana kuita imwe yoga. Kuedza mabasa matsva, akadai sokuverenga magazini, kubudisa kana kudana shamwari kunogona kubatsira kuderedza zvido.
Ko kana ndikaedza zvinhu izvi uye ini ndichiri Nzara?
Ita kuti nyoka yako iverengwe uye chikamu chakatungamirirwa:
Zvichida wakaedza zvinhu izvi zvose uye iwe uchiri kuda snack kana kuti dessert. Ita zvekudya zvakakodzera nguva yako uye uzvione sechirapa. Kana uri kudya kudya kwemasikati usiku, maitiro iwe hausi kufara nayo sezvinongoita iwe dai waive nawo pane imwe nguva. Ita chiitiko chacho-enda kunze kwekikikiki kamwe kamwe pavhiki. Kana iwe ukaona kuti iwe unofarira kuva nekodha kadiki usati warara, chinangwa chekuchengetedza icho kusvika anenge zana makori.
- 1 chikafu chemaodzora mafuta echiGiriki yogurt (iwe unogona kuchikanda saka ndiyo ice cream inogadziriswa)
- 1 pasi-fat pudding cup
- 1 1/2 mukombe tsvina yakasanganiswa (michero yakaoma inotora nguva yakareba kuti idye uye inozorodza)
- 3 makapu air popped popcorn
- 1/2 mukombe wekamu cream
- Chikamu 1 chechingwa chose chezviyo nejasipuni ye nut butter (almond, peanut, cashew)
- 1 chikamu chemuchero mutsva (kukura kwetennis ball), 1 kapu yemakoroti kana 1 cup mukate
Funga Kuona Nyanzvi
Kana iwe wakanetseka nekurema hupenyu hwako hwose uye haungagoni kuomerera pane chirongwa nekuda kwezvikonzero zvepfungwa kana kushungurudzika kudya, unogona kubatsirwa nokuona mumwe munhu anonyanya kugadzirisa maitiro. Murapi anogona kubatsira kukupa rubatsiro, kukurudzira, uye dzidzo yaunoda kuita hupenyu husingaperi.
Sources:
Cunningham, Eleese, RDN. American Academy of Nutrition uye Dietetics. Rega Kuda. http://www.eatright.org/Public/content.aspx?id=6442469608
Nenguva yeusiku Nibbler - Kupa mazano pamusoro pehuwandu hwehuwandu hwevanhu vakuru Sample Handout. Yakagadzirwa kubva kuna Dr. Kushner's Personality Type Diet. Copyright 2009 Robert Kushner, MD. www.eatright.org
Leman, Cathy, MA, RD, LD. Nhasi Dietitian. Night Eating Syndrome. http://www.todaysdietitian.com/newarchives/011110p8.shtml
Gebel, Erika, PhD. Basa Rokurara Muchipiri 2 Chirwere cheshuga. Diabetes Forecast Magazine.
Copinschi, G, Leproult, R, Spiegal, K. Basa rinokosha rekurara pamagetsi. http: www.ncbi.nlm.gov/pubmed/24732925