Amathiphu Okunciphisa Isisindo Okunempilo & Ukudla

Kusukela kudala, enye yezinkinga ezivame kakhulu phakathi kwabantu ukuzuza isisindo esingalawuleki. Ukwanda kwesisindo somzimba ngokudla okunamafutha amaningi futhi ukungavivinyi umzimba kubangela ukukhuluphala. I izimbangela zokukhuluphala nokukhuluphala ziningi ngenani futhi zikhathaza kakhulu. Ingase imele izimo zezokwelapha eziyinhloko ezifana nesifo sikashukela, umdlavuza, isifo senhliziyo, unhlangothi, njll. Kuphinde kube ukukhathazeka okukhulu kubantu ababhekene nokucindezeleka nokukhathazeka.

Kodwa-ke, abantu abathintekayo ekunciphiseni isisindo kungenzeka ukuthi bezwa ngemikhiqizo eminingana engalawulwa ukusiza ukulahlekelwa isisindo. Nakuba ukuntuleka kokuzivocavoca kungase kube isici esinomthelela, kungase kube nenani lezinkinga zempilo ezibangela ukukhuluphala. Xhumana nodokotela wakho ukuze uthole indlela engcono kakhulu yokunciphisa umzimba ngaphambi kokuba kuphuze kakhulu.

Yehlisa Isisindo Ngokwemvelo

Nawa amathiphu ambalwa okunciphisa umzimba okunempilo:

• Yidla Kancane Hhayi Phansi

Abantu abaningi banombono oyiphutha wokuthi ukudla kancane kunciphisa isisindo. Uma umuntu edla kancane, umzimba awukutholi umsoco odingekayo njengamaprotheni, ama-carbs, amavithamini, njll ukuze usebenze kahle. Ukudla kancane kuzokwenza ube buthakathaka futhi ubambezeleke.

Nokho, ukudla kancane kancane kusho ukuhlafuna ukudla kancane futhi ngokuphelele. Ngenkathi ukuhlafuna kancane, ukudla kunambitheka kangcono futhi kwenza ukudla kugayeke kalula. Lokhu sekushiwo, ungeqi noma yikuphi ukudla ukuze unciphise ukhalo. Abantu abaningi beqa ukudla kwasekuseni bejahile ukuya esikoleni, ekolishi, emsebenzini, njll. Lokhu akukhuthazwa. Ngemva kokuvuka ebuthongweni, umzimba udinga amandla ukuze usebenze usuku lonke. Yingakho isidlo sasekuseni siyisidlo esibaluleke kakhulu sosuku.

• Ukuzivocavoca

Kunengxenye enkulu yabantu abangasitholi isikhathi sokuzivocavoca umzimba. Nokho, abantu abaningi nabo banombono oyiphutha wokuthi ukuzivocavoca kudinga isikhathi esiningi futhi kungenziwa kuphela ngaphansi kokugadwa umqeqeshi. Lokhu akulona iqiniso. Ucwaningo luye lwabonisa ukuthi ukuhamba ngokushesha imizuzu engu-25-30 kuphela ngosuku kungenza umehluko omkhulu ngosuku. Ucwaningo luphinde lwabonisa ukuthi ukuzivocavoca ngisho imizuzu emi-5 yosuku nokwandisa kancane isikhathi nesimiso sokujima kuzosiza ekudaleni ibhalansi. Ukuzivocavoca akunciphisi amafutha nama-calories emzimbeni kuphela kodwa futhi kusiza ekwelapheni noma yiziphi izinkinga ezihlobene nempilo.

• Kala Amakhalori

Kukhona umehluko phakathi kwama-calories amahle nama-calories amabi. Ama-calories amahle, njengoba negama libonisa, ayathandeka emzimbeni futhi anikeze izakhi ezidingekayo ukuze zisebenze. Ukudla okunekhalori embi kuhlanganisa ukudla okungenamsoco noma okunye ukudla okungenampilo. Ukuqonda umehluko kanye nokudla kohlobo lwekhalori kubaluleke kakhulu. Isibonelo, i-apula cishe liqukethe ama-calories angu-25 kuyilapho i-coke yokudla iqukethe amakholori angu-0-4. Nakuba i-coke yokudla ingeke ibe nomthelela emzimbeni wakho, ikhalori embi. I-apula linikeza ama-calories angu-25 futhi libhekwa njengekhalori enhle njengoba linikeza umzimba izithasiselo. Yazi umehluko, ulethe umehluko.

• Gwema Imikhuba Engenampilo 

Ukuphuza utshwala, ukubhema ugwayi, ukudla okungenamsoco, njll. gcina umthamo omkhulu wamafutha emzimbeni wakho. Ngaphandle kokukhuluphala, le mikhuba ibuye ibangele izinkinga eziningi zempilo futhi inciphise nesikhathi sokuphila komuntu. Landela uhlelo lokudla olufanele.

• Gwema Ukuphelelwa amanzi emzimbeni 

Ngaso sonke isikhathi qiniseka ukuthi uphuza amanzi amaningi phakathi nosuku. Ukuphuza cishe amalitha angu-3 amanzi kukusiza ukuthi uhlale ugxilile futhi usebenza isikhathi eside.

• Ukudla Okunomsoco 

Yidla ukudla nemifino ecebile ngefayibha, amaprotheni, njll. Yehlisa ukudla okunama-calorie awuketshezi, iziphuzo ezine-carbonated, ukudla okungenamsoco, noshukela. Noma nini lapho ufisa ukudla okulula, faka ukhukhamba, amantongomane, izaqathe, njll. Ngokuvamile, isisu sidala inkohliso yendlala, ungawi.

• Ukudla amaprotheni ngokudla

Amaprotheni anamandla okuthonya ama-hormone esifiso sokudla, okunomthelela emzweni wokugcwala. Lokhu kubangelwa ukwehla kwehomoni yendlala i-ghrelin, okuhambisana nokwanda kwamahomoni e-satiety njenge-peptide YY, GLP-1, ne-cholecystokinin.

Ucwaningo olwenziwa kwabancane abadala lubonise ukuthi umthelela wamahomoni wokudla isidlo sasekuseni esinamaprotheni amaningi unganwebeka emahoreni ambalwa.

Izinketho ezifanele zesidlo sasekuseni esicebile ngamaprotheni zihlanganisa amaqanda, i-oats, amantongomane namabhotela embewu, iphalishi le-quinoa, amasardine, kanye ne-chia seed pudding.

• Ukulala kahle ebusuku

Ucwaningo oluningi lubonise ukwanda okuphezulu kokukhuluphala kubantu abalala ngaphansi kwamahora angu-5-6 ngobusuku. Kunezici ezihlukahlukene ezinomthelela kulo mhlangano.

Ukungalali ngokwanele noma izinga eliphansi kuye kwaphakanyiswa ukuze kuvinjwe inqubo yokugayeka kokudla emzimbeni, kwehlise ijubane ukuguqulelwa kwamakholori abe amandla. Lokhu kungasebenzi kahle kwemetabolism kungase kuholele ekugcinweni kwamandla angasetshenzisiwe njengamafutha. Ukwengeza, ukungalali ngokwanele kungakhuthaza ukumelana ne-insulin futhi kukhuphule amazinga e-cortisol, kokubili okunomthelela ekuqongeleleni kwamafutha.

Ubude besikhathi sokulala bubuye bubambe iqhaza ekulawuleni amahomoni anesibopho sokulawula ukudla, okuyi-leptin ne-ghrelin. I-Leptin idlulisela imizwa yokugcwala ebuchosheni.

Isiphetho

Njengoba kunenqwaba yezeluleko ezingalungile namathiphu okwehlisa isisindo, qinisekisa njalo futhi uqinisekise uhlelo olusebenza kangcono kakhulu emzimbeni wakho. Ngaso sonke isikhathi khetha isikhathi sokuzivocavoca ngisho noma kuyimizuzu embalwa. Kuthatha isikhathi ukuze ukwehlisa isisindo ngohlelo olufanele lokwehlisa isisindo. Kodwa ukunamathela ohlelweni nokungaguquguquki yilokho okuzonciphisa ukhalo lwakho. Nokho, ukukhuluphala akulona ihlaya. Ukusebenzelana nakho kanye nokunciphisa izinkinga zempilo kubalulekile.