Dzikamisa Mafungiro ako neKudya

Kunyangwe hazvo mhedzisiro yechikafu cheshuga ichinyanya kushamisa, unogona kuona kuti makabhohaidhiretsi haafanire kutapira kukonzeresa misoro nemipata muhuga yeropa.

Saka, unogona kushamisika-sezvo insulin ichisimudza shuga yeropa nekukurumidza, unonetsekerei?

Masimba Akavanzika eInsulin

Heino dambudziko: insulin haingori yeropa glucose mutongi, asi kunyangwe vanachiremba vazhinji vachiramba vachifunga nezvayo nenzira iyoyo. Insulin iri chaizvo tenzi wekukura kwehomoni ; painokwirira, inoisa muviri mukukura uye nzira yekuchengetedza. Imwe yenzira dzinoita izvi kuita kushandura mafuta-anopisa enzyme KUZIVA uye mafuta-ekuchengetedza enzyme ON, ndosaka kudya kwepamusoro-shuga kunogona kuve kwakakora kudaro.

Mune iro basa sa tenzi kukura mudzvanyiriri, insulin inoronga zvinoitwa nemamwe akawanda mahormone, anosanganisira kuwedzerwa kweropa rinodzora mahormone aldosterone , mahormone ekubereka senge estrogen uye testosterone , uye mahormone ekudzvinyirira senge cortisol uye adrenaline . Saka, nguva dzese insulin yako painokwira nekudzika, mamwe ese aya mahormone anokwira nekudzika mukupindura, pamwe nemhedzisiro inokanganisa manzwiro ako, metabolism, chishuwo, kuwedzerwa kweropa, simba, kusangana, uye kuyerwa kwemahormone.

Ngatitorei zero mune imwe yeaya glucose-insulin spikes:

Ngatiti iwe unotanga mangwanani ako nechikafu chakapfuma mu "nekukurumidza" makabhohaidhiretsi (senge muto weorenji, bhagi, kana mafriji epamba):

1. Mukati mehafu yeawa, shuga dzako dzeropa, dzinogona kukupa simba rekuwedzera.
2. Pancreas dzako dzinobva dzaburitsa insulin muropa rako kuti ubudise iyo shuga (glucose) yakawedzera kubva muropa rako uye isvikire mukati memasero ako.
3. Anenge maminetsi makumi mapfumbamwe gare gare, apo shuga yako yeropa inodonha, unogona kusangana ne "shuga kupunzika" uye kunzwa kuneta, kusagadzikana uye nzara.
4. Mukupindura kudonha glucose, muviri wako unoburitsa mahormone ekudzvinyirira anowedzera glucose muropa uye anoachengeta kubva pakubuda kunze.

Hangry Hypoglycemia

Iyi yakawanda-mahormone maitiro inogona kukonzera vamwe kusangana nemuviri uye kushushikana kwepamoyo pakati pekudya, kazhinji nenzira isiriyo inozivikanwa se "hypoglycemia" (yakaderera ropa shuga).Muchokwadi, chaiyo inoshanda hypoglycemia isingawanzo (kunze kweavo vanotora-shuga-inoderedza mishonga). Haisi iyo shuga yeropa iri kudonha pazasi peyakajairwa pakati pekudya; ndeyekuti inodonha nekukurumidza kana kubva kumusoro kwepamusoro, zvichikonzera kuwedzeredza kushushikana kwehomoni kuita. Mahormone ekushushikana anosanganisira anosanganisira glucagon, cortisol, uye adrenaline - yedu "yekurwa-kana-kutiza" mahormone.

Yakawanda sei adrenaline yatiri kutaura nezvayo? Mu kuyedza pazasi , vatsvagiri vakapa vakomana vane hutano vane shuga-inotapira chinwiwa (chine huwandu hwakaenzana hweshuga sezvaungawana mumakani maviri eoz-soda):

Maawa mana kusvika mashanu mushure mekunge vakomana vanwa chinwiwa chinotapira, avo adrenaline mazinga QUADRUPLED, uye vakataura zviratidzo zvakaita sekushushikana, kushushikana, uye kunetseka kuisa pfungwa.

Iyo Isingaoneke Hormonal Roller Coaster

Ramba uchifunga kuti vazhinji vedu tinodya yakanatswa makabhohaidhiretsi pakudya kwese, uye kazhinji pakati pekudya zvakare, tichidudzira kuita matatu kusvika matanhatu makuru insulin spikes ZUVA. Kudya nenzira iyi kunotiisa pane isingaonekwe yemukati mahormone roller coaster zuva rese (uye kunyangwe mushure mekurara). Zera, metabolism, chechikadzi, genetics, chikafu, uye chiitiko chezviitiko zvese zvinokanganisa zvinoonekwa mukati medu chinotenderera uye nemabatiro atinozviita, asi vazhinji vedu vanopedzisira vabhadhara mutengo wepamoyo kana wepanyama wekudya akawandisa eakavaka makabhohaidhiretsi kazhinji . Kuneta.

Saka mhinduro ndeipi? Kudya katanhatu pazuva? Kufungisisa? Ativan? Ritalin? Lithium? Zyprexa?

Ko zvakadii kutanga nekungodzivirira yakanatswa makabhohaidhiidhiidhi uye kunamatira kuchikafu chese chikafu chikafu icho chinoderedza hukuru hukuru muropa glucose uye insulin pakutanga?

Nehurombo, izvo zviri nyore kutaura pane kuita. Shuga mune ese madhivhoni ekuzvishongedza inonaka, yakachipa, kwese, uye kupindwa muropa kupfuura cocaine .

Tarisa Simba reKudya

Zvinotora kuzvipira uye kudzidzira, asi zvakakosha. Tarisa uone mutsauko wepakarepo kudya kumwe chete kunoitwa mushuga yeropa, insulin uye adrenaline mazinga evakomana vakanyanya kuyaruka:

Chikwata chekutsvagisa chaDr David Ludwig chaifarira kunzwisisa kuti glycemic index (GI) yezvikafu - chiyero chekukurumidza chikafu chinopaza kuita glucose - chinokanganisa metabolism. Chikwata chakagadzira mabhureki matatu:

Yepamusoro-GI kwekuseni: oatmeal yeshuga (sucrose) uye 2% mukaka

Mid-GI mangwanani emangwanani: simbi-yakatemwa oatmeal ine fructose (isina shuga-inotapira) uye 2% mukaka

Yakaderera-GI mangwanani emangwanani: yemiriwo-chizi omelet uye michero mitsva

Cherekedza kuti nepo shuga-isina simbi-yakatemwa oatmeal yaiita zvirinani pane shuga pakarepo oatmeal, yaive yakakwira-mafuta, yakaderera-carb, isina zviyo, isina shuga, chikafu chese-chikafu chaive chakanyanya pakudzikisa glucose, insulin uye adrenaline nhanho.

Bata iro vhiri

Vazhinji vedu hatizive kuti isu tinonzwa zviri nani sei- panyama nemupfungwa — kana tikadya zvine mutsindo. Kana iwe wakaita sevanhu vazhinji, iwe wakatsauswa nezve izvo chaizvo zvine hutano kudya, saka wanga uchidya yakakwira-makabhohaidhiretsi, isina mafuta chikafu senge cereal, muchero muto uye pasita zuva rega rega izvo zviri kunyatsoshanda kupokana neako metabolism, mahormone ako, uye nemanzwiro ako. Iwe unogona kuzvifunga iwe semunhu akaora mwoyo kana asina kunaka, wepamusoro-strung stressball, kana asina kusimba, rudzi rwekutsamwa uyo anokundwa nyore-asi pamwe iwe unonyatsokwana zvakakwana-kana kuti zvirinani zvirinani-pasi peshuga yese iyoyo.

Ini zvechokwadi ndaona makesi mune yangu yega kiriniki tsika yevanhu vakasimbisa yavo yega mafungiro vasina mishonga nekubvisa yakanatswa macarhydrate kubva kuchikafu kana kuchinjira kune yakaderera-makabhohydrate chikafu. Pakutanga gore rino ndakapfupisa izvi kuputsa pasi 2017 kudzidza ye Psychology Nhasi ichiratidza kuti vanhu vane kushushikana vakaita shanduko ine hutano kuzvikafu zvavo - kusanganisira kubvisa yakanyanya yakanatswa makabhohaidhiretsi - vakaona kuvandudzwa kwemanzwiro avo.

Chii chaigona kukuitira iwe?

Hechino chinetso: bvisa zvese zvakanatswa makabhohaidhiretsi kwemavhiki maviri - kungoona manzwiro aunoita. Iko kune yemahara runyorwa rweakanatswa makabhohaidhiretsi pawebhusaiti yangu kana uchiida, uye infographic pane yangu Psychology Nhasi kutumira nezve shuga uye Chirwere cheAlzheimer kuti ikubatsire kuona sosi dzakavanzika mune zvekudya zvezuva nezuva.

Kune hutano hwako hwakanaka hwepfungwa!