Munthu akaganiza kuti ayambe kudya bwino, samangowonjezera zakudya zokhazokha, komanso amachepetsa kuchuluka kwa magawo ake kuti athe kulemera. Poyamba, zochitika zoterezi zimabweretsa kumverera kwa njala. Izi ndichifukwa chakuti magawo ang'onoang'ono a chakudya sagwira ntchito pamakoma a m'mimba yosokonezeka. Chifukwa cha ichi, kupweteka kwa mitsempha ya m'mimba, kumvetsera kwazitali (baroreceptors), kumakhala kokwanira, ndipo chizindikiro cha pakati pa njala yokhutira sichiyenda. Malinga ndi izi, mukhoza kuphunzira momwe mungakhutire ndikumva njala.
Kugwiritsa ntchito "zowonjezera" katundu
Mwinanso njira yofala - kugwiritsa ntchito madzi. Kwa kanthawi chimadzaza mimba, imatambasula makoma, imayambitsa chisokonezo cha barreceptors, ndipo chizindikiro chimatumizidwa ku ubongo kuti mimba yadzaza. Komabe, kunyenga uku sikugwira ntchito kwambiri. Choyamba, madziwa amachoka mwamsanga m'mimba. Chachiwiri, kuti mukhale ndi nthawi yaitali yokhutira, m'pofunika kuti pakhale kuwonjezeka kwa shuga m'magazi, koma kugwiritsa ntchito madzi osavuta sikupereka. Kotero chinyengo ndi madzi amathandiza, ngati palibe nthawi yambiri yotsala musanadye chakudya. Komabe, nthawi zina timamva ludzu lakumva njala, chifukwa pakati pa njala ndi ludzu muubongo muli pafupi kwambiri. Choncho, nthawi zina kumwa madzi kumakhala kokwanira kukwaniritsa "njala".
Zida zomwe zimathetsa njala kwa nthawi yayitali ziyenera kukhala ndi zida zowonongeka . Ndibwino kugwiritsa ntchito mwachindunji kapangidwe kamene kali ndi mipira ya ufa kapena yamoto, yomwe imaphatikizidwapo saladi, soups, kefir kapena mkaka. Lili ndi makilogalamu osachepera, "amatupa" mmimba, akudzaza, ndi kulimbikitsa anthu omwewo omwe amatumiza chizindikiro ku ubongo wokhutira. Kuonjezera apo, mitsempha ndi yabwino kwambiri yowonjezera michere yomwe imakhala yotsika m'mimba, choncho imapangitsa kuti chimbudzi chikhale bwino.
Mafuta ndi chakudya mu njala
Monga tanena kale, kuoneka kwa njala kumadalira kuchuluka kwa shuga. Kuchotsa chilakolako chodyera zakudya kumaphatikizapo mu zakudya zawo zomwe zingathandize kuchepetsa shuga ya magazi. Kuyankhula za zinthu zomwe zimakhutitsa njala, zimaphatikizapo zakudya zamadzimadzi. Iwo ali mu:
- Njere (buckwheat, oatmeal, ngale ya balere, mpunga wofiira);
- macaroni kuchokera ku tirigu wonse wa tirigu;
- nyemba;
- bowa.
Zakudya zoterezi zimatchedwanso "pang'onopang'ono" chifukwa choti chimbudzi chawo chimapangitsa thupi kukhala lalitali kwambiri kusiyana ndi kukonza zakudya zowonongeka. Chotsatira chake, mumapeza msinkhu wabwino wa shuga komanso kumverera kwachisangalalo.
Ambiri amakhalanso ndi chidwi ndi momwe angakwaniritsire njala yamadzulo. Nutritionists sayenera kudya zakudya zambiri usiku, kotero ndi bwino kupatsa zakudya zamapuloteni chakudya. Anthu amene amafuna kutaya thupi nthawi zambiri amapewa kumwa mafuta, koma panthawiyi amachepetsanso njira zakuthambo, kumakhala ndi nthawi yaitali. Komabe, ndi bwino kukumbukira kuti zothandiza kwambiri ndi unsaturated mafuta acid, zomwe zimapezeka m'mafuta ndi nsomba. Choncho, saladi yodzikongoletsera ndi mafuta ochepa, kagawo ka nsomba yofiira kapena tchizi cha mafuta ochepa kwambiri amathandizira kuthana ndi njala madzulo.