Nzira Iyo Kugadzikana Kwekubatana Kunobatsira Maitiro Ako
Wakambomiririra here? Kana izwi risingazivikanwi kwauri, mamiriro acho angave akadaro. Wati wamboshungurudza mumwe waunoshanda navo usati waita masikati? Wakambotadza here kumudzimai wako kana vana vako mushure mokunge uchinonoka masikati masikati? Kana kuti zvichida iwe unotora kudya kwekudya chamangwanani uye gare gare wakabvutwa pa Starbucks yako barista paakawana kuraira kwako kusina kururama. Zvinotoneka, zvechokwadi, kuti iwe waingova nezuva rakaipa.
Asi dai iwe usina kunge uchinge wadya kwekanguva iwe ungangodaro wakamira.
Hangry: Tsanangudzo uye Zviratidzo
Saka shoko iri rinobva kupi? Tsanangudzo yekunyangarika inonzwisiswa zvakanakisisa kana uchisunganidza mazwi ane nzara uye ane hasha . Haisi izwi rezvokurapa, asi izvozvo hazvirevi kuti masayendisiti haatori mamiriro acho akaoma. Kana iwe ukawana purogiramu une mamiriro chaiwo ane zviratidzo zvechokwadi.
Kuti udzidze ukama huri pakati pe nzara nemafungiro, vatsvakurudzi vanowanzotanidza mazinga emagopa eropa. Mazinga ako eglucose eropa anowedzera mushure mekudya nokuti zvokudya zvaunodya zvinoshandiswa mumaguceti, chimiro cheshuga. Glucose muviri wako unoshandiswa simba. Kana iwe usati wadya kwechinguva, mazinga ako eglucose (ayo anonziwo sehuta rako rehuga) achaderera. Kune vanhu vakawanda, kuva nenzara kunoreva kuti une zvishoma kudarika shuga dzemazuva ose.
Ongororo dzekutsvakurudza dzakawana kuti shuga shoma yeropa nehasha dzinowanzobatanidzwa uye dzinogona kuratidza nenzira dzakasiyana.
Zviratidzo zvinogona kunge zvinosanganisira:
Kuchinja kweMafungiro
Iwe unganzwa usingafungi, unotsamwirwa, kana unetseka kana iwe uchinge wakananga. Chimwe chidzidzo chakabudiswa mubhuku rinonzi Physiology uye Behuvior chakawana kuti shuga yakaderera yeropa yakakonzera mamiriro ekuti "kuneta-kuneta" kwakakonzera vatori vechidzidzo kuti vave nemaonero akaipa pane mamwe mararamiro ezvinhu.
Kukanganiswa
Paunosungirirwa, iwe unganzwa uchida kurambidza shamwari kana vadiwa. Chidzidzo chevanhu vakaroorana vakawana kuti vavakidzani vaishamwaridzana vainyanya kutaurirana mafungiro ane utsinye kune humwe kana hutachiwana hwehuga hwavo hwaive hwakaderera kupfuura hunowanikwa.
Kuzvidzivirira kuzvidzora
Hangry dieters inogona kuva nenguva yakaoma yakanamatira kune chirongwa chekudya chine utano. Kana iwe uri kuedza kuputsa tsika yakaipa, iwe unganzwa sokuti kuda kwako kunoderedzwa paunenge wapera. Mukutsvakurudza kutsvakurudza kwakabudiswa neMunhu uye Social Psychology Review nyanzvi dzekuongorora dzakagumisa kuti "kuzvidzora kuzvidzora kunowanzoitika kana glucose iri pasi kana kuti haigoni kuunganidzwa zvakajeka muuropi."
Kusakwanisa Kukurukura
Hangry vadzidzi vangave vaine nguva yakaoma kutarisira mukirasi. Kana iwe uchinge wakashanda kubasa, iwe unogona kusakwanisa kuisa pfungwa pamusangano wako wekutanga kwemasikati kana panguva yefoni inokosha inoitika pamagumo ezuva refu. Apo vatsvakurudzi vaidzidza kutarisa nekucherechedza nyaya yakabudiswa mubhuku reBrain , vakaona kuti kucherechedza nekuita nguva nguva dzose zvakaderera apo zvidzidzo zvidzidzo zvine shuga shoma shoma.
Kunzwa Muchidimbu
Kana iwe kazhinji uri mubereki ane mwoyo murefu, mutyairi akadzikama, kana kuti munhu anononoka paanenge achiedza kugadzirisa zvinetso, unganzwa kushivirira kwako kwakaedzwa paunenge wapera.
Vatsvakurudzi vakabudiswa mubhuku rinonzi Aggressive Behavior vakurukura ukama hwepamusoro huri pakati nepakati glucose (kana kuti mafukisi emuglucose metabolism) uye chisimba kana chisimba. Vanyori vanoratidza kuti "spoonful ye shuga inobatsira maitiro ane utsinye uye echisimba anowira pasi."
Zvakaitika kwauri kuva hangry zvinogona kusanganisira zviratidzo zvakasiyana pane izvi. Vamwe vanhu vanongotora. Vamwe vanovhiringidzika. Vanhu vazhinji vanoona kusuruvara uye kunzwa vanononoka mukukurudzira. Hazvina mhosva kuti majekesti ako anoratidza sei. Kune vazhinji vedu, zvinongobatsira kuziva kuti zviratidzo ndezvechokwadi.
Chinoita Kuti Uite Hangry: Gut-Brain Connection
Kazhinji kacho, kana tichidya nguva dzose uye tichiita zvinovaka muviri , zvigadziriswa-kugadziriswa kwemagetsi kunobatsira kuti muviri wedu nehupi zviwane michina yavanoda kuti zviite zvakanaka.
Zvechokwadi, kune mamwe mamiriro (semhando yerudzi rwekutanga kana chirwere chechirwere cheshuga) apo iyo nzira inoparadzaniswa. Asi mumatambudziko mazhinji, kuita tsika dzakanaka kunodya kunotibatsira kunzwa tisinganzwisisiki uye zvakanaka.
Zvinosuruvarisa, zvirongwa zvezuva rega rega uye zvimwe zvipingamupinyi zvinogona kuwana nzira yekudya zvakanaka. Paunenge uchifamba kwenguva refu usina kudya, kune zvimwe zvishoma zvinoshanduka zvinoitika mumuviri wako. Kutsika kweropa glucose ndechimwe chezvinhu izvozvo asi haisi iwe chete chikonzero iwe unowedzera.
"Sirasi shoma yeropa ndiyo inotyisa asi pane zvakawanda zvezvinhu zvepanyama zvinotamba," anodaro William Yancy MD Dr. Yancy ari purofesa wezvokurapa paDuke University School of Medicine uyewo mutungamiriri wepurogiramu paDuke Diet & Fitness Center.
Chokutanga, anotsanangura kuti kupindira kweropa rega rega kungave kwakasiyana nemunhu kumunhu. Chokwadi chega shuga yeropa ndiyo chirwere chinonzi hypoglycemia uye inotsanangurwa seine maglucose mazinga anopfuura 70 milligrams per deciliter (mg / dL). Anoti iwe unogona kuwana hurumende kubva kune shanduko yehuga yeropa. "Vamwe vanhu vanogona kuona zviratidzo kana shuga yeropa isiri yakadzika pasi kana shuga yavo yeropa isingaperi, kana kuti shuga yavo yeropa inodonha nokukurumidza kubva kumusoro."
Asi anotaura kuti zvikonzero zvikuru mukutamba ndezvokuti mahomoni glucagon uye epinephrine (anonziwo adrenaline), uye anonzwira tsitsi manzwi (SNS). Apo ushuga hweropa huri pasi, glucagon uye epinephrine zvinosunungurwa. Aya mahomoni anoedza kuita kuti shuga yeropa idzoke kumashure kuburikidza nekuputsa kana ma carbohydrate kana mafuta akachengetwa. Adrenaline kana epinephrine dzimwe nguva inonzi inonzi hormone inoshungurudzika nemhaka yemagumisiro ayo ane muviri.
"SNS uye epinephrine zvinokonzera zviratidzo zvakawanda zve hypoglycemia: shakiness, kutya, kutuka, muromo wakaoma, pallor," anodaro Dr. Yancy. "Mukuwedzera, nzara, kutuka, uye kutinhira kunokonzerwa neacetylcholine kusunungurwa muSNS nerves." Anowedzera kuti nheyo yepamusoro yenheyo inogonawo kubatanidzwa mukugadzirisa. Apo nheyo dzenheyo dzepamusoro dzinoshayiwa glucose dzinogona kukonzera kuvhiringidzika, kusagadzikana, uye kunyange kuderera kwekuziva mumatambudziko akaoma.
Dr. Yancy anowedzera kuti pane mamwe mahomoni anobatanidza, akadai sekortisol uye kukura hormone, asi ivo vanoita basa shoma.
Inzwi rakaoma? Anyoresa chiremba wezvokudya uye chikafu Molly Cleary anozvinyora mumashoko akareruka.
"Zviratidzo zvose zvinosangana ne" hangry "zvinowanzobva pakuva neshuga yepasi shoma, asi kune nzira shomanana dzakasiyana dzinoenderera mberi. Ubongo hwedu hunoenderana nehutusi hwehuni, naizvozvo kana tisina kudya kwechinguva, ubongo hwedu kunogona kutanga kunzwa sechinhu chiduku uye isu hatigoni kufungisisa zvakajeka sezvinowanzoitika Izvi zvinogona kutungamirira kumagumisiro ekufungidzira kana kutsamwa kwenguva pfupi Apo shuga yedu yeropa inoderera, inokonzerawo mahomoni kuti avanzwe kubva kune dzimwe nhengo mumitumbi yedu. pane aya mahomoni anobatsira mukudzivirira mafambiro, uye kuvhara kwavo kunogona kuita kuti tive nehasha. "
Cleary anowedzera kuti pane vamwe vanhu vanowanzogadzirirwa kuisa hanger. "Kunzwa nzara uye kutsamwa zvose zvinodzorwa nemajini, uye munhu wose ane maitiro akasiyana-siyana evanhu." Vanhu vanotaurawo manzwiro avo zvakasiyana, vamwe vanhu vari kuzarura kana kutaura kune vamwe, izvo zvinogona kuita kuti mhinduro yavo kune hanger iite seyakanyanyisa. "
Kunyange zvazvo uropi huno nemuviri hunochinja zvinogona kuve zvinoshamisa uye zvinogona kunge zvakangoita nengozi, muzviitiko zvakawanda hazvisi. Dhiyabhorosi Yancy anotaura kuti "zviitiko zvakanyanya zve hypoglycemia zvinowanzoitika kune varwere vanotora insulini kana sulfonylurea mishonga yechirwere cheshuga.Varwere vasingatori mishonga iyi, muviri wedu huchatibudisa kunze kwechiitiko."
Nzira Yokudzivisa Kuita Sei?
Kunyange kana mamiriro acho asina ngozi, vazhinji vedu tinoda kudzivisa kuwana hangry. Mushure mezvose, ndiani anoda kutarisana nekudengenyeka kwekunyengedzera pane bhosi nekuda kwekudya kusipo? Unoita sei kuti mamiriro acho asaitike?
Cleary anoti nzira yakanakisisa yekudzivirira hanger ndeyokudya chimwe chinhu usati wasvika pakananga iwe unonzwa uine hangry. Kune vanhu vazhinji, izvi zvinoreva kudya zviduku zviduku kanopfuura katatu pazuva. "Kana iwe uchiziva kuti iwe unowanzova hanger, inogona kubatsira kutakura zvakapoteredza chingwa chiduku kuti uve nechitsvuku," anodaro Cleary.
Zvokudya zvehutano zvinotarisa zvakare. Dr. Yancy anoti kudya kudya kwakanaka kunokosha. Anoratidzira kuronga kudya kunosanganiswa mu-carbohydrate, protein, uye mafuta. Kana iwe uchinge uchinzwa uine hangry pakati pekudya, anoratidza kudya zvokudya zvinosanganiswa zvakare.
Cleary anobvumirana. "Zvokudya zvepamusoro-goroidhadhi kana zvokudya zvakasviba zvakadai sechips, cookies, kana mashizha zvinogona kusimudzira mapurogiramu edu emaguceti nokukurumidza, asi zvino anogona kukonzera kuparara mushure mekunge zvakanakisisa kusarudza sarudzo yakanyanyisa inosanganisa carbs neprotini Izvi zvinogona kusanganisira zviyo zvose vanokanganisa ne hummus, bhanana ne peanut butter, kana yogashi nezvibereko namate. "
Pakupedzisira, kana iwe uchinge wakananga kazhinji, kuronga kudya kwako apo zviratidzo zvingaitika. Uye usanyanya kunwa dorofu, "anodaro Dr. Yancy. Caffeine inogona kuwedzera zviratidzo kuitira kuti kudzivisa kudarika kunogona kubatsira.
Shoko Rinobva
Hapana chimwe chinokanganisa kunze kwekunzwa usiri kwekutonga nemanzwiro ako. Tose tave tiripo, saka kuora mwoyo kunonzwisisika. Asi kuziva kuti gutora kwako-huropi hunoita sei kunogona kukubatsira kudzivirira zvikamu zvehasha. Kana iwe uchinge wawana purogiramu kazhinji, shandura purogiramu yako yezvokudya kuti urege nzara yakanyanya kana kuedza kutakura zvinotapira muhomwe yako kuitira kuti shuga yako yeropa igare yakasimba. Kuchinja kwakanyanyisa kunogona kuva nemigumisiro inonakidza pamaitiro ako uye paukama hwako.
> Sources:
> Bushman, BJ, DeWall, CN, Pond, RS, & Hanus, MD (2014). Low glucose inoratidzira kurwisana kukuru kune vakaroorana. Proceedings of the National Academy of Sciences, 111 (17), 6254-6257.
> DeWall, CN, Deckman, T., Gailliot, MT, & Bushman, BJ (2010). Yakanatswa ropa rinokonzera kupisa tempers: hupenyu hwekuzvidzivirira uye hutsinye. Unhu hutsinye , 37 (1), 73-80.
> Matthew T. Gailliot, Roy F. Baumeister The Physiology of Willpower: Kubatanidza Ropa Glucose kuzvidzora. Unhu uye Social Psychology Review Vol 11, Issue 4, mapeji 303 - 327.
> McCrimmon, RJ, Frier, BM, & Deary, IJ (1999). Kuongororwa kweMafungiro uye Unhu Muhutano hweHypoglycaemia Muvanhu Vanotungamirirwa. Physiology & Behavior, 67 (1), 27-33.
> Smid, H. Kusiyanisa kwe hypoglycaemia kwakakanganisa kushaya njere. An electrophysiological approach. Ubongo, 120 (6), 1041-1056.