"Kutsekemera usiku" kwa kuchepa thupi: malingaliro enieni

Lero sitidzayankhula za banal kuwonongeka kwa firiji pa maola osadziwika. Amene amachita usiku umenewu amapita ku khitchini, sangathe kulemera, koma m'malo mwake, adzalandira zambiri. Lero tidzakambirana za chida chapadera chochepera kutchedwa "Night snack". Zomwe zimapangidwa ndi zachirengedwe, zomwe zikutanthauza kuti sikudzatenga nthawi kuti ukhale wathanzi, koma pang'onopang'ono zidzakufikitsani ku zotsatira zomwe mukufuna. Tidzakuuzani mwatsatanetsatane zomwe zakudyazi zimadyera, monga momwe zimatchulidwira ndi ogwiritsa ntchito. Kuwonjezera apo, ntchito yathu ndi kuwongolera malingaliro a makasitomala za mankhwala monga "Usiku Wowonongeka". Zoona zokhudzana ndi makasitomala ndi zomwe zilipo - ndizo zomwe zimakukondani poyamba.

Zochepa za kafukufuku waposachedwapa wa madokotala

Kuyambira pamene tinayamba kuyankhula za usiku ndi usiku kusakaniza, ndikufuna kuzindikira kuti asayansi amanena izi. Kafukufuku waposachedwapa asonyeza kuti chakudya cham'mbuyo chimakhudza thupi lonse, komanso chimakhudza ntchito ya ubongo. Pochita izi, kufufuza kwa nthawi yayitali mu mbewa kunkachitika: gulu limodzi linkadyetsedwa monga mwachizolowezi, ndipo ma ward ochokera ku gulu lina, mosiyana, anayamba kudyetsedwa pa tsiku limene adayenera kugona. Posakhalitsa, asayansi anayamba kukumbukira kuwonongeka kwakukulu kwa makoswe a gulu lino - iwo sanaloweza bwino njira yopangira zakudya zokoma mu labyrinth. Choncho, kupita ku khitchini usiku, ganizirani za kuyesera. Ndipo bwino - yesetsani "Usiku Wosakaniza". Ndemanga zenizeni za anthu wamba zimanena kuti kuyambira tsiku loyamba la kudya, chakudya chamadzulo chidzagwa kwambiri moti njira yochepetsera idzapita mofulumira komanso mophweka.

Mankhwala osokoneza bongo

Inde, ndiri wokondwa kuti ma Chinese okonzekera, okongoletsedwa ndi makina, amasinthidwa ndi khalidwe lachirengedwe chokwanira kulemera. Pali kale nkhani zambiri zokhudzana ndi kuwonongeka kwa mankhwala chifukwa cha kumwa mapiritsi omwe ali ndi mankhwala ena osokoneza bongo, ndipo potsiriza akazi anayamba kuganiza kuti kuonda si chizindikiro cha thanzi, ndipo kuponyedwa kwa kilogalamu zisanu sikunalipirepetse mtima wa mtima ndi matenda a impso. Kotero lero ife tinaganiza kuti tikuuzeni za "Usiku wautatu". Ndi iye mudzakumbukira za zakudya ndi mapiritsi omwe amalepheretsa thanzi lanu. Iwo adzakumbukirabe ngati maloto odetsa nkhaŵa. Poyambitsidwa ndi European Institute, zakudyazi zimadyera mwa njira yosavuta komanso yowonjezereka, kumapangitsa kuti anthu azidya zakudya zochepa. Ichi ndi maziko a kulemera kwa thupi. Tiyenera kukumbukira kuti mankhwala ovomerezeka amadziwa kuti chitetezo cha supplement "Night snack" chimakhala chitetezo. Malingaliro a madokotala, komabe samalirani kuti sipadzakhalanso zotsatira popanda chakudya choyenera. Kotero, musadalire kokha kuwonjezera pa chakudya, ziribe kanthu momwe kukongola kukugwiritsira ntchito sikunali.

Kodi mungathe kudikira bwanji?

Ndipotu, pamene munthu alandira bokosi laling'ono, kumverera koyamba ndiko kukhumudwa. Koma izi mpaka nthawi imeneyo, mpaka adayesa "Njoka ya usiku". Zotsatira zake zitha kutchedwa zamatsenga. Njala imasowa kwathunthu, ndipo izi siziri chifukwa cha zowonjezera zowonjezereka, koma chifukwa cha zinthu zakutchire zokha zamasamba chomera. Ndikwanira kutenga "Chakudya chakutsekemera usiku" kamodzi patsiku kuti ayambe kulemera ndi kusafuna kudya. Ziri zovuta kukhulupirira, koma chida chosavuta chonchi chiloleza akazi ambirimbiri kuti aziiwala zomwe madzulo ndi chakudya cha usiku ndi, choncho mwamsanga fikani mawonekedwe omwe mukufuna. Koma sizo zonse. Tikadya zakudya, nthawi zambiri timayamba kulemera mwamsanga. Pitirizani kulandila njira zowonjezeramo, mungathe kusunga zotsatirapo kwa zaka zambiri.

Kodi "usiku wotsekemera wa usiku"

Dzina loti ndi Night Snack, lomwe ladziwika kale kwa amayi ambiri. Izi ndi mapiritsi apakatikati mu chipolopolo, zomwe zimalowa mmimba mwathu, kutukuka, kukula kwa kukula, ndichifukwa chake zimathandiza kukhalabe ndi nthawi yaitali. Pa nthawi yomweyi, chonde dziwani kuti opanga sakukulonjezani kuti mwamsanga kwambiri. Izi sizingatheke, chifukwa mupitiliza kudya chakudya cham'mawa komanso chakudya chamasana, ndipo pewani kumwa mapiritsi kuti musadye madzulo. Kotero madotolo amalimbikitsa kuti apange zokonda chakudya chophweka ndi chachilengedwe, palibe saladi zovuta ndi mayonesi, masamba abwino, porridges ndi nyama yophika. Ndi momwe mapaundi owonjezera amapita pang'onopang'ono, koma molimba, ndipo muli ndi chidaliro chakuti iwo sadzabwerera. Mwa ichi palibe chinyengo, chida chokhacho chimakhala chokhutiritsa kwambiri, kotero usiku womwe ukulakalaka firiji udzatha pokha. Ndipo, ngakhale bwinoko, sizikufuna mphamvu yapadera, yomwe sitingazidzitamande nthawi zonse.

Chimene chikuphatikizidwa mu kukonzekera

Ife tanena kale kuti "Kutentha kwa usiku" kwa kulemera kwake ndi chinthu chobadwa chathunthu. Phukusi lirilonse liri ndi mbale imodzi, yomwe ili ndi mapiritsi 12 kapena maswiti, omwe amagwiritsa ntchito 8 g. Zomwe zimapangidwira - maapulo owuma ndi mbeu za poppy, ginger ndi fennel, atitchoku ya Yerusalemu ndi zipatso za Garcinia. Ndiko kuti, kusakaniza sikungothandiza kwa m'mimba mwako, komanso ndi chokoma kwambiri. Caloric zokhudzana ndi mankhwalawa ndi 250 kcal pa 100 g ya mankhwala. Poyamba izi ndi zambiri, koma ngati mukukumbukira kuti piritsi lirilonse lilemera 8 g, mumadziwa kuti kalori yamakonoyi ndi yochepa.

Tiyeni tiwone bwinobwino momwe akugwiritsira ntchito, ndicho chimene chimapereka thupi lathu kukhala "Chakudya chakumwa" usiku. Maphunziro amasonyeza kuti, ngakhale kukula kwa mapiritsi, nthawi yomweyo amapereka kumverera kokhazikika. Akazi ena amayesa kutenga mapiritsi awiri kamodzi, akuopa kuti adzakhala ndi njala, chifukwa mpirawo ndi wokwanira. Chotsatira chake, iwo sanagone chifukwa chakumverera kwa kubweza mimba. Mu 100 g ya mankhwalawa muli 48 g wa chakudya, 4 g wa mapuloteni, 3.5 g wa mafuta ndi 16.2 g wa fiber. Komabe, ngati muli ndi vuto ndi tsamba la m'mimba, kapena ngati pali kusagwirizana kwa zigawo zomwe zimapanga, onetsetsani kuti mukuonana ndi dokotala.

Tiyeni tizindikire, zotsatira zake pa thupi lathu lirilonse lirilonse limasintha.

Nambala imodzi ndi imodzi ya Konjak

Ambiri mwa inu mumadziŵa kale ma teasite osiyanasiyana omwe amachititsa kuti thupi likhale lolimba kwambiri. Kapangidwe kake kaŵirikaŵiri kamaphatikizapo Senna, kapena, monga momwe amatchedwanso, tsamba la Alexandria. Pano, mu zakudya zowonjezera, palibe chinthu chonga icho, ndiko kuti, matumbo ako adzagwira ntchito ngati koloko, koma popanda mankhwala ofewa mankhwala. Muzu umenewu umapangitsa kuti chimbudzi chikhale chokonzekera ndikuyeretsa m'matumbo. Kuwonjezera apo, ndi iye amene ali ndi mphamvu yamatsenga, pa zero kalori, amapereka kumverera kokhazikika. Ndicho chifukwa chake, mankhwala osokoneza bongo "amatenga usiku" amakhala othandiza. Maphunziro a amayi ali odzaza mawu oyamikira kwa opanga, makamaka, atabwera madzulo kuchokera kuntchito, ndizovuta kuti apirire mayesero, ndipo pothandizira izi, kulemera kwake kumakhala kosangalatsa komanso kosavuta. Pa nthawi imodzimodziyo, zimatsindika makamaka kuti panthawi yomwe musasankhe kutenga mankhwalawa, thupi lidzazoloŵera kudya popanda chakudya madzulo ndi usiku. Izi zikutanthauza kuti sipadzakhalanso chilakolako chofuna kudya chirichonse chomwe chidzachitike pakutha kwa mankhwala ena.

Apulo wouma

Malo enieni oteteza mavitamini ndi antioxidants. Komabe, sizo zonse. Maapulo ndiwo magwero abwino kwambiri a mchere, ndi mphamvu yowononga magazi. Chigawochi ndi chothandiza kwa mavitamini, ndipo amachititsanso kuti chitetezo cha thupi chikhale chokwanira. Maapulo akhala akugwiritsira ntchito zakudya zopatsa thanzi kwa omwe akufuna kulemera. Nutritionists akugogomezera kufunika kwa zipatso izi kulemera ndi thanzi, kotero opanga anaganiza kuti awaphatikize m'mapiritsiwa "Usiku wozizira" usiku. Malingaliro enieni amatsimikizira kuti kukoma kwa maapulo kumamveka bwino. Kotero inu mudzakhala ndi zisangalalo ziwiri - ndi chakudya chokoma pambuyo pa kudya ndi kuchepa pang'ono.

Zosakaniza zamatsenga - ginger

Ndipotu, kulimbikitsidwa ndi pafupifupi onse amasiye. Ndikofunika kwambiri kuti normalization ya ntchito ya m'mimba thirakiti. Si chinsinsi choti chimbudzi chopatsa thanzi ndi chofunikira kwambiri kwa normalization ya metabolism komanso chifukwa cha kulemera. Zimachokera pazimenezi, opanga atsimikiza kuti asungidwe ndi ginger polemba mankhwala "Night snack". Malingaliro ambiri mwa iwo amatsimikizira, kuti nthawi yomweyo zimakhala bwino mmimba, chitonthozo, ndi chinthu chofunikira kwambiri, kusowa kwa chakudya chamadzulo. Ginger imayambitsa kupanga chapamimba madzi, normalizes chapamimba chobisa ndipo imalimbitsa chitetezo cha mthupi. Choncho, ndi chimodzi mwa zinthu zofunika kwambiri kuti zitha kuchepetsa kulemera.

Kaminoni - mfumukazi ya kuphika ndi kuphika

Kununkhira kwa kamangidwe katsopano ndi sinamoni kumalimbikitsa chilakolako ndipo kumalimbikitsa ubongo pakati pa zosangalatsa. Izi ndi zomwe opanga atsimikiza kugwiritsira ntchito, kupanga zopsereza zokhazokha "Usiku wowonongeka". Pogwiritsira ntchito sinamoni, mumapha mbalame ziwiri ndi mwala umodzi: zonunkhira izi ndizowotcha kwambiri mafuta, zomwe zimayambitsa njira yogawa mafuta. Kuwonjezera apo, kununkhira kwake kumanyenga mabanki athu oganiza, ndipo chikhumbo cha munthu cha maswiti chachepetsedwa. Ndizochita izi kuti chakudya chophatikizira "Night snack" chimakhala chochepa. Maphunziro a amayi amatsimikizira kuti patatha masiku angapo atatenga mankhwalawa, zilakolako za maswiti, mipukutu ndi zina zotere zimatayika kwathunthu. Mu gawo lalikululi amasewera ndi kukoma kwake kwa mipira, yomwe thupi limaona ngati maswiti, komanso sinamoni. Komabe, imakhalanso ndi zinthu zambiri zothandiza: imalimbitsa mtima wa mtima, imapangitsa ubongo kugwira ntchito komanso imachepetsetsa m'magazi. Izi sizinthu zonse zomwe zimaphatikizapo "Zakudya Zozizwitsa usiku" zowononga kulemera. Malingaliro a madotolowa ndi osakayikira, komano, mankhwalawa ndi opanda vuto, maonekedwe awo, koma pamzake popanda chakudya chachikulu, zakudya zopanda phokoso zidzakhala zopanda phindu.

Fennel

Ichi ndi chodabwitsa, chomera cha herbaceous, chomwe chimatchulidwa kuti ndi zothandiza zosiyanasiyana. Ndipotu fennel ndi wothandizira kwambiri ntchitoyi. Zidzathandiza pang'onopang'ono kuchotsa madzi ambiri, zomwe zingathandize kuti kuchepetsa thupi kukhale kochepa. Kuonjezera apo , fennel imatha kulimbikitsa kagayidwe ka shuga, komanso kuonjezera mlingo wa njira zamagetsi zamthupi. Izi ndizofunikira kwambiri kwa omwe ali ndi vuto locheperachepera patatha zaka 35, pamene chiŵerengero cha kagayidwe kake kamakhala kuchepa. Kuwonjezera apo, fennel ili ndi zotsatira zochepetsera, ndipo makamaka ife nthawi zambiri timayesetsa kuti tigwire mantha. Pomaliza, zimakhudza kapangidwe ka shuga, normalizes shuga wamagazi ndipo imapangitsa kuti thupi limapangidwanso. Ngakhale zili choncho, mankhwala ovomerezeka saganizira njira zabwino zowonjezeretsa "usiku". Malingaliro a madotolo amasonyeza kuti palibe maphunziro omwe achitidwa, kotero kuti kupambana kwa zakudya zopatsa thanzi sikunatsimikizidwe. Izi zikutanthauza kuti mungathe kuyembekezera zotsatira za malo otchedwa placebo, koma pa zakudya zomwe zidzalemekezedwe panthawi yolandira. Ndipo kawirikawiri zimakhala zambiri. Olimbikitsidwa ndi otsatsa malonda, amayi omwe ali ndi chidwi chachikulu amayamba kudya zakudya zokhazokha panthawi yake, komanso amakonda zakudya zokhazokha.

Zovomerezeka Zida

Palibe chovuta mu izi, mumangotenga "Chakudya chakumwa" usiku kuti mukhale wolemera. Malingaliro enieni amasonyeza kuti kukoma kwa mipirayi kumakhala kosangalatsa kwambiri, choncho kumalowa m'malo mwa maswiti, omwe amafunitsitsa kuti azidya. Ndipo mungathe kusankha zosankha ziwiri pa phwando. Mukhoza kutenga mankhwala musanadye chakudya, ngati mumakonda kudya kwambiri, kapena mutatha kudya, ndipo simukufuna kudya mpaka kadzutsa. Simukusowa kuzunzika m'mimba mwako ndikuvutika ndi njala. Ulendo wopita ku firiji udzakhalabe m'mbuyomo, simukuyenera kudziletsa, sikungakhale kofunikira. Njira yowonjezereka ndi yotetezeka ingakuthandizeni - "Kutsekemera kwa usiku" kuti muthe kuchepa. Malingaliro enieni amasonyeza kuti pansi pa zakudya zoyenera, popanda mafuta, yokazinga, mikate ndi chips, mukhoza kutaya 3-4 makilogalamu pamwezi mosavuta. Izi ndi zotsatira zabwino kwambiri, ndi momwe mungapezere zotsatira zabwino pang'onopang'ono.

Kwa mankhwala ali ndi zotsatira zenizeni, muyenera kutero. Ngakhale kuti mankhwalawa amatulutsidwa kale kwambiri, amayi ambiri adziwona kale zotsatira zake paokha. Ndipo ndithudi kwa ife malingaliro a iwo amene atenga kale "Njoka ya usiku" ndi yofunika. Malingaliro enieni ndi othandiza, popeza ali ndi zambiri zokhudzana ndi zofooka zomwe zimafala. Choyamba, kuchokera ku malingaliro omwe timapeza kuti ndizofunika kufufuza mosamala chotupa chilichonse. Kotero izo zidzakula mofulumira kwambiri. Komanso, aliyense adzakonda kukoma kwake. Kenaka musaiwale kumwa madzi osachepera 1 mpaka 2. Apo ayi, mmalo mwa ntchito yabwino ya m'matumbo, mudzakhala ndi vuto lina ngati kudzimbidwa. Zakudya zam'thupi zimasowa madzi ambiri kuti amve bwino momwe angathere ndikukhala ndi malo onse m'mimba, komanso amatsuka bwino matumbo.

Mphamvu zovuta pa thupi

Monga mukuonera, kukonzekera kuli ndi zowonjezera zambiri, zomwe zimakhudza thupi. Kuphatikizana kwawo kumakuthandizani kuti muthamangitse kwambiri njira yogawaniza mafuta, izi zidzakuthandizani kuti mudye zakudya zochepa. Koma izi ziri kutali ndi chirichonse, kuposa kudya "Zakudya zoziziritsa kukhosi" zimathandiza. Maphunzirowa amatsimikizira kuti amalepheretsa chilakolako chofuna kudya, kuonetsetsa kuti njira ya endocrine imachiritsa, kuchiritsa thupi ndi kulimbikitsa chitetezo. Zowonjezerazi zidzakuthandizani kuti muchotse kudzikuza ndi kuimika matumbo a microblora, ndipo zonsezi popanda kuvulaza thanzi, popeza palibe zigawo zilizonse zomwe zingaganizidwe kukhala zoopsa. Chotsimikiziridwa chokha ndicho kusagwirizana pakati pa zigawozo, kotero musaiwale kuti muwone dokotala. Pachifukwa ichi, katswiri aliyense amalangiza kuti atsatire mfundo zoyenera kudya, mwinamwake zotsatira zake sizingakhale.