Pane mwana ari kuchema mudumbu mako. Inonzi ghrelin, neimwe nzira inozivikanwa se "Ndine nzara" hormone. Kana dumbu rako risina chinhu - kana kufunga kuti - rinovanza ghrelin, iyo inokonzera nzara nekutumira masaini kuuropi uye nekuikurudzira kutsvaga uye kuparadza mishoni yakananga chero bhegi reDoritos riri pedyo. Muchengeti wedumbu rako: leptin, mushonga wekudya unokuzivisa kana waguta uye unokukumbira kuti urege kudya. Asi sezvatinogona kukudziridza kusanzwa kune imwe homoni yechikafu, insulin, tinogona kunyengerwa nesimba re leptin, vaongorori vanodaro. Mhedzisiro: nzara yako haipere zvega uye unoramba uchidya kunyangwe wakaguta. Apa ndipo apo mishonga yechisikigo inoderedza ghrelin.
Zvokudya zvekuonda zvinokurumidza kurwisa nzara
Zvinhu zvimwe chete zvinoita kuti insulin isarambe—zvokudya zvine shuga yakawanda nemakoriyumu zvisina mapuroteni nefiber—zvinogonawo kukonzera kuti uropi husashanda zvakanaka. Asi nerombo rakanaka, zvimwe zvikafu zvine mhedzisiro inopesana, kuvandudza kwedu kugadzirisa nzara, kwete chete munguva pfupi, asiwo munguva refu. Kuti uchenese dumbu rako kusvika mudumbu rakati sandara, idya zvimwe zvezvipfumbamwe izvi zvekudya zvakanakisa zvinokurumidza kucheka nemuappetizer uye zvirambe zvichienderera kwemaawa.
Zviri mukati
mazai
Chikudya chemangwanani hachichaonekwi sekugadzirira kwekudya kana kuputsa, asi kumuka kune chikafu chine mapuroteni chinogona kuona chiyero chekupisa kwemafuta ako zuva rese. Muchidzidzo chevarume makumi maviri nerimwe chakaburitswa mujenari tsvakurudzo yezvokudya, hafu yakave nekudya kwemangwanani kwebagels apo hafu yakadya mazai Iro boka rezai rakaonekwa kuti ripindure zvishoma kune ghrelin, vakanga vasina nzara maawa matatu gare gare, uye vakadya mashoma macalorie mumaawa anotevera 24! Bhonasi: Mazai yolk ane choline, chikafu chine simba chinopisa mafuta chinopa inonaka Zero Belly omelet.
artichokes
Ghrelin inodzvinyirirwa kana dumbu razara, saka kudya chikafu chakakwira mune yakazara fiber hazvikodzeri kuderedza ghrelin mazinga. Miriwo yemashizha yakasvibira isarudzo huru, asi usatarise artichoke yakazvininipisa, ine kaviri fiber yakawanda sekare (10,3 g per medium artichoke, kana 40% yehuwandu hwefiber kusanganisira mumwe mukadzi akaenzana anoda). Artichokes zvakare chimwe chezvikafu zvakapfuma muprebiotic inulin iyo inodyisa mabhakitiriya emudumbu, kusanganisira probiotics. (Sezvo hutano hwako hwematumbo hunowedzera kuipa, ndizvo zvakaitawo leptin uye ghrelin mazinga.) Zvimwe zvekudya zvine inulin zvinoderedza ghrelin: gariki, hanyanisi, leeks, uye mabhanana.