Indlela ukuxhumeka kwe-Gut-Brain kuthinta ngayo imizwa yakho
Uke wahlala u-Hangry? Uma igama alijwayele kuwe, lesi simo kungenzeka. Wake wake wakhathaza umuntu osebenza naye ngaphambi kokudla kwasemini? Uke wakha umngane wakho oshade naye noma izingane zakho emva kokuhlehlisa lokho kudla okusa ntambama? Noma mhlawumbe udla isidlo sasekuseni futhi kamuva wahlwitha kwi-Starbucks yakho barista lapho uthola i-oda lakho iphutha. Kungenzeka ukuthi kungenzeka ukuthi usuke unosuku olubi.
Kodwa uma ubungakadli okwesikhashana kungenzeka ukuthi u-hangry.
I-Hangry: Incazelo kanye nezibonakaliso
Ngakho livelaphi leli gama? Incazelo ye-hangry iqondakala kangcono uma uhlanganisa amagama elambile futhi ethukuthele . Akuyona isikhathi sezokwelapha, kodwa lokho akusho ukuthi ososayensi abawuthathi kahle isimo. Uma uthola i-hangry unesimo sangempela nempawu zangempela.
Ukuze ufunde ubuhlobo phakathi kwendlala nomoya, abacwaningi bavame ukulinganisa amazinga wegazi glucose. Amazinga akho wegazi glucose ukwanda ngemuva kokudla ngoba ukudla odlayo kuhlanganiswa nge-glucose, uhlobo lweshukela. I-glucose iyimithombo yomzimba oyithandayo. Uma ungakadli okwesikhashana, amazinga egazi le-glucose (okubizwa nangokuthi amazinga ashukela egazini) azokwehla. Kubantu abaningi, ukulamba kusho ukuthi unamazinga kashukela aphansi kunawo wonke.
Ucwaningo lwezocwaningo luye lwathola ukuthi ushukela wegazi oluphansi nentukuthelo kuvame ukuhlanganiswa futhi kungaboniswa ngezindlela ezahlukene.
Izimpawu ezivamile zingase zifake:
Izinguquko ku-Mood
Ungase uzizwe ungenangqondo ngokungajwayelekile, ucasuke, noma ukhathazeke uma uthola i-hangry. Ucwaningo olulodwa olwanyatheliswa encwadini ethi Physiology and Behavior lathola ukuthi ushukela ophansi wegazi lwenza isimo sengqondo sokuthi "ukhathele ukukhathala" okwenze ukuba abahlanganyeli bezocwaningo babe nemibono engafanele emibhalweni ethile yokuphila.
Ukucindezela
Uma uthola i-hangry, ungase uzwe isifiso sokuxosha abangani noma abathandekayo. Ukutadisha imibhangqwana eshadile bathola ukuthi abalingani abasondelene babevame ukuveza umfutho wokuhlukunyezwa komunye nomunye lapho amazinga ashukela egazini ephansi kunejwayelekile.
Ukuzithiba Okubi
I-Hangry dieters ingaba nesikhathi esinzima esihambisana nesicwangciso sokudla esinempilo. Noma uma uzama ukuphula umkhuba omubi, ungase uzizwe sengathi ukuthanda kwakho kuncipha uma u-Hangout. Ukuhlaziywa kocwaningo olwanyatheliswa abalobi bezobucwaningomuntu bobuNtu nokuThuthukiswa koMphakathi, baphetha ngokuthi "ukuhluleka ukuzithiba kunamathuba amaningi lapho i-glucose iphansi noma ingenakuhlanganiswa ngempumelelo ebuchosheni."
Ukungakwazi ukugxila
Abafundi be-Hangry bangase babe nesikhathi esinzima ukunaka ekilasini. Uma usu-hangry emsebenzini, ungase ungakwazi ukugxila ngesikhathi somhlangano wakho wangaphambi kwesidlo noma phakathi nocingo olubalulekile olwenzekayo ekupheleni kosuku olude. Lapho abacwaningi befunda ukugxila futhi banakekele isihloko esashicilelwe encwadini ethi Brain , bathola ukuthi ukunakekelwa nokuziphendukela kwesikhathi kokubili kokunciphisa lapho izifundo zine-sugar ephansi egazini.
Ukuzwa okufushane
Uma ngokuvamile ungumzali ogulayo, umshayeli ozolile, noma ikhasimende elipholile uma uzama ukuxazulula izinkinga, ungase uzizwe ukubekezela kwakho kuvivinywa uma ulenga.
Abacwaningi abashicilela encwadini ye- Aggressive Behavior baxoxisana ngobuhlobo obukhona phakathi kwe-glucose ephansi (noma ukungasebenzi kahle kwe-glucose metabolism) nokuhlukunyezwa noma ubudlova. Abalobi basikisela ukuthi "i-spoonful yoshukela iyasiza ukuziphatha okubi nobudlova."
Okuhlangenwe nakho kwakho kokuba i-hangry kungafaka izimpawu ezihlukile kunezi. Abanye abantu bavele bakhathele. Abanye bakhathazeka. Abantu abaningi bathola amandla futhi bazizwa bengenazo izizathu. Akunandaba ukuthi izimpawu zakho ze-hangry zibonisa kanjani. Kwabaningi bethu, kuyasiza nje ukwazi ukuthi izimpawu zingokoqobo.
Kungani Uthola I-Hangry: Ukuxhuma Kwe-Gut-Brain
Ngokuvamile, lapho sidla njalo futhi senza umsoco omuhle , izinqubo zethu ezihlelwe kahle kakhulu zokuqinisekisa ukuthi umzimba wethu nobuchopho bethu bathola izakhi ezidinga ukusebenza kahle.
Yiqiniso, kunezimo ezithile (njengohlobo lwe-1 noma uhlobo lwesifo sikashukela sesi-2) lapho le nqubo iphazanyiswa khona. Kodwa ezimweni eziningi, ukwenza imikhuba yokudla okunempilo kusisiza ukuba sizizwe satiated futhi kahle.
Ngeshwa, amashejuli wezinsuku zonke ze-hectic kanye nezinye izithiyo zingangena endleleni yokudla kahle. Uma uhamba isikhathi eside ngaphandle kokudla, kunezinguquko ezimbalwa ezenzeka emzimbeni wakho. I-glucose yegazi ephansi ingenye yalezo zinguquko kodwa akusiyo kuphela isizathu othola i-Hangry.
U-William Yancy, uDkt. Yancy, ungumhlengikazi wezokwelapha eDuke University School of Medicine futhi ungumqondisi wesikhungo esikhungweni seDuke Diet & Fitness Centre.
Okokuqala, uchaza ukuthi impendulo yegazi ye-glucose ingase ihluke kumuntu nomuntu. Ushukela ophansi wegazi oluyisimiso yisimo esibizwa ngokuthi i-hypoglycemia futhi ichazwa njengamazinga e-glucose angaphansi kwama-milligram angu-70 nge-deciliter (mg / dL). Uthi ungathola i-Hangry kusuka ekuguquleni kweshukela egazini. "Abanye abantu bangase babe nezibonakaliso lapho ushukela wegazi ungasihle kakhulu uma ushukela egazini lawo liphakeme njalo, noma uma ushukela wabo wegazi wehla ngokushesha."
Kodwa uthi izici eziyinhloko ezithandwayo yi-hormone glucagon ne-epinephrine (ebizwa nangokuthi i-adrenaline), nesistimu yomzwelo enozwela (SNS). Lapho amazinga kashukela egazi ephansi, i-glucagon ne-epinephrine ikhishwa. La mahomoni alwela ukuletha amazinga kashukela egazini abuyele evamile ngokuphula noma i-carbohydrate egciniwe noma amafutha. I-Adrenaline noma i-epinephrine ngezinye izikhathi ibizwa ngokuthi i-hormone yokucindezeleka ngenxa yethonya elinalo emzimbeni.
UDkt. Yancy uthi: "I-SNS ne-epinephrine ibangela izimpawu eziningi ze-hypoglycemia: shakiness, ukwethuka, ukujuluka, umlomo omile, ukugwinya," kusho uDkt. Yancy. "Ngaphezu kwalokho, indlala, ukujuluka nokugubha kubangelwa ukukhululwa kwe-acetylcholine kuma-SNS." Uyanezela ukuthi isimiso sezinzwa esiyinhloko singase sibe nengxenye kule nqubo. Lapho izinhlelo eziphakathi kwezinzwa ezingenalo i-glucose zingabangela ukudideka, ukucasula, ngisho nokwehlisa ukuqonda ezimweni ezimbi.
UDkt. Yancy wanezela ukuthi kunezinye amahomoni ahilelekile, njenge-cortisol ne-hormone yokukhula, kodwa badlala indima encane.
Umsindo onzima? Isazi esibhalisiwe sokudla nesondlo uMolly Cleary siyifinyelela emibhalweni elula.
"Zonke izimpawu ezihlobene nokuthi" zi-Hangry "zivela ngokushukela kwegazi eliphansi, kodwa kunezindlela ezimbalwa ezihlukahlukene eziqhubekayo. Ubuchopho bethu buxhomeke kwi-glucose yefutha, ngakho-ke lapho singakadli okwesikhashana, ubuchopho bethu singaqala ukuzizwa singenangqondo futhi singase sicabange ngokucacile njengokujwayelekile. Lokhu kungabangela izinqumo zokucindezela noma ukufutheka okufutshane. Uma ushukela wegazi lethu linciphisa, kubangela ukuthi ama-hormone aphinde afihlwe kwezinye izitho emzimbeni wethu. kula mahomoni athatha indima ekulawuleni ukuziphatha, futhi ukufihla kwabo kungasenza sibe nobudlova. "
UCleary wanezela ukuthi kunabantu abathile abajwayele ukufaka ingozi. "Imizwa yokulamba nokuthukuthela kokubili ilawulwa yizakhi zofuzo, futhi wonke umuntu unezici ezihlukile zofuzo. Abantu baphinde baveze imizwa yabo, abanye abantu bevulekile noma bezwile kunabanye, okungenza impendulo yabo ibe yingozi kakhulu."
Nakuba lezi zinguquko zengqondo nomzimba zingase zizwakale zizwakala futhi zingase zibe yingozi, ezimweni eziningi azikho. UDkt. Yancy uthi "izimo ezinzima ze-hypoglycemia zenzeka kuphela ezigulini ezithatha imithi ye-insulin noma i-sulfonylurea yesifo sikashukela. Ezigulini ezingathathi le mithi, izifo zethu zomzimba zizosisusa esikhwameni."
Indlela Yokugwema Ukufaka I-Hangry
Ngisho noma isimo asiyingozi, iningi lethu lingathanda ukugwema ukuthola i-hangry. Phela, ngubani ofuna ukubhekana nokuwa kwe-snapping ku-boss ngenxa nje kokudla okungabanjwanga? Uvimbela kanjani isimo ukuthi singenzeki?
UCleary uthi indlela engcono kakhulu yokuvimbela i-hanger ukudla okuthile ngaphambi kokuba ufike lapho uzwa khona u-Hangry. Kubantu abaningi, lokhu kusho ukudla izingxenye ezincane izikhathi ezingaphezu kwesithathu ngosuku. "Uma wazi ukuthi ujwayele ukufaka ingozi, kungasiza ukuphatha umlenze omncane ukuze ube ne-pinch," kusho u-Cleary.
Izindaba zekhwalithi yokudla kanye. UDkt. Yancy uthi ukudla ukudla okunempilo kubalulekile. Uphakamisa ukupheka okuhlanganiswe ne-carbohydrate, amaprotheni, namafutha. Uma uqala ukuzizwa u-Hangry phakathi kokudla, uphakamisa ukudla ukudla okuxubene nokuqukethwe.
UCleary uyavuma. "Ukudla okuphezulu kwe-carbohydrate noma ukudla okulula okufana ne-chips, amakhukhi, noma amaswidi kungakhulisa amazinga wegazi lamanzi ngokushesha, kepha kungase kubangele ukuphazamiseka kamuva. Kungcono ukhethe okukhethwa kukho okulinganiselayo okuqukethe i-carbs ejulile namaprotheni. Lokhu kungafaka konke okusanhlamvu abakwa-crackers ne-hummus, ibhanana elinombhotela we-peanut, noma i-yogurt enezithelo namantongomane. "
Okokugcina, uma uthola i-hangry kaningi, clela ukudla kwakho lapho izimpawu zingase zenzeke. Futhi ugweme ukuphuza i-caffeine kakhulu, kusho uDkt. Yancy. I-caffeine ingadambisa izimpawu ukuze kugweme ukudlula ngaphezulu kungasiza.
Izwi elivela
Akukho okunye okuphazamisayo kunokuzizwa ungalawulwa nemizwelo yakho. Sonke sisekhona, ngakho ukukhungatheka kuyaqondakala. Kodwa ukwazi ukuthi uxhumano lwakho lwe-gut-brain busebenza kanjani lungakusiza ukuvimbela iziqephu zentukuthelo. Uma uthola i-hangry kaningi, shintsha isimiso sakho sokudla ukuze ugweme indlala enkulu noma uzame ukuthwala ukudla okulula esikhwameni sakho ukuze ugcine ushukela wegazi luqinile. Izinguquko ezilula zingase zibe nomthelela omuhle esimweni sakho nasebuhlotsheni bakho.
> Imithombo:
> Bushman, BJ, DeWall, CN, Pond, RS, & Hanus, MD (2014). I-glucose ephansi iphathelene nokuhlukumeza okukhulu emibhangqweni eshadile. Izinqubo ze-National Academy of Sciences, 111 (17), 6254-6257.
> DeWall, CN, Deckman, T., Gailliot, MT, & Bushman, BJ (2010). I-sweetenedened blood iphoyisa ukushisa okushisayo: ukuzithiba komzimba nokuhlukunyezwa. Ukuziphatha okubuhlungu , 37 (1), 73-80.
> UMathewu T. Gailliot, Roy F. Baumeister I-Physiology of Willpower: Ukuxhumanisa iGlucose Yegazi Ekuziphatheni. Ukuhlaziywa komuntu kanye nokuhlaziywa kwezenhlalakahle Umqondo we- 11, Issue 4, iphe. 303 - 327.
> McCrimmon, RJ, Frier, BM, & Deary, IJ (1999). Ukuhlolisisa I-Mood kanye Nobuntu Phakathi Nama-Hypoglycaemia Ezifundweni Zabantu. I-Physiology & Behavior, 67 (1), 27-33.
> Smid, H. Ukuhlukaniswa kwe-hypoglycaemia kwenza ukukhubazeka okungaqondakali. I-electrophysiological approach. Ubuchopho, 120 (6), 1041-1056.