Izizathu eziyi-14 zokuthi kungani ulambile njalo

-Delile

• 1. Awudli amaprotheni anele
• 2. Awulali ngokwanele
• 3. Udla ama-carbs amaningi acwengekile
• 4. Ukudla kwakho akunamafutha amaningi
• 5. Awuphuzi amanzi anele
• 6. Ukudla kwakho akunantambo
• 7. Udla ngenkathi uphazamisekile
• 8. Uzivocavoca kakhulu
• 9. Uphuza kakhulu utshwala
• 10. Uphuza ama-calories akho
• 11. Ucindezeleke ngokweqile
• 12. Uphuza imithi ethile
• 13. Udla ngokushesha okukhulu
• 14. Unesimo sempilo
• Okubalulekile

Indlala yinto yemvelo yomzimba wakho yokuthi idinga ukudla okwengeziwe.

Uma ulambile, isisu sakho "singagquma" futhi sizizwe singenalutho, noma ungathola ikhanda, uzizwe uthukuthele, noma ungakwazi ukugxila.

Iningi labantu lingahamba amahora amaningana phakathi kokudla ngaphambi kokuzizwa ulambile futhi, yize lokhu kungenjalo kuwo wonke umuntu.

Kunezincazelo eziningi ezingaba khona ngalokhu, kufaka phakathi ukudla okungenawo amaprotheni, amafutha, noma i-fiber, kanye nengcindezi eyeqile noma ukuphelelwa amandla.

Lo mbhalo ukhuluma ngezizathu eziyi-14 zokulamba ngokweqile.

1. Awudli amaprotheni anele

Ukudla amaprotheni anele kubalulekile ekulawuleni ukudla.

Amaprotheni anezinto zokunciphisa indlala ezingakusiza ukuthi usebenzise ama-calories ambalwa emini ngokuzenzakalela. Isebenza ngokwandisa ukukhiqizwa kwamahomoni akhombisa ukugcwala futhi anciphise amazinga ama-hormone ashukumisa indlala (,,,).

Ngenxa yale miphumela, ungazizwa ulambile njalo uma ungadli amaprotheni anele.

Kokunye ukuhlola, abesilisa abayi-14 abanesisindo esedlulele abadle ama-25% ama-calories abo kusuka kumaprotheni amasonto ayi-12 bathola ukuncipha okungu-50% esifisweni sabo sokudla ebusuku, uma kuqhathaniswa neqembu eladla amaprotheni amancane ().

Ngokwengeziwe, labo abanokudla okuphezulu kwamaprotheni babike ukugcwala okukhulu usuku lonke kanye nemibono embalwa yokudla ngokweqile ngokudla ().

Ukudla okuningi okwehlukene kunamaprotheni amaningi, ngakho-ke akunzima ukukuthola ngokwanele ekudleni kwakho. Ukufaka umthombo wamaprotheni ekudleni ngakunye kungasiza ukuvimbela indlala eyeqile.

Imikhiqizo yezilwane, njengenyama, izinkukhu, inhlanzi, namaqanda, inamaprotheni amaningi.

Lesi sithako sitholakala kweminye imikhiqizo yobisi, kufaka phakathi ubisi neyogathi, kanye nokudla okumbalwa okutshalwe ezitshalweni ezinjengembotyi, amantongomane, imbewu nezinhlamvu ezigcwele.

Isifinyezo Amaprotheni adlala indima ebalulekile ekulawuleni ukudla ngokulawula ama-hormone akho endlala. Ngalesi sizathu, ungazizwa ulambile njalo uma ungadli ngokwanele.

2. Awulali ngokwanele

Ukulala ngokwanele kubaluleke kakhulu empilweni yakho.

Ukulala kuyadingeka ekusebenzeni kahle kobuchopho bakho namasosha omzimba, futhi ukuthola okwanele kuwo kuhlotshaniswa nengozi ephansi yezifo ezingamahlalakhona eziningana, ezibandakanya isifo senhliziyo nomdlavuza ().

Ngokwengeziwe, ukulala ngokwanele kuyisici ekulawuleni ukudla, ngoba kusiza ukulawula i-ghrelin, i-hormone evuselela inkanuko. Ukuntula ubuthongo kuholela emazingeni aphezulu e-ghrelin, yingakho ungazizwa ulambile lapho ungalali kahle (,).

Kwesinye isifundo, abantu abangu-15 ababelele bencishwe ubusuku obungu-1 kuphela babika ukuthi babelambe kakhulu futhi bakhetha osayizi bezabelo abakhulu abayi-14%, uma kuqhathaniswa neqembu elilele amahora ayi-8 ().

Ukulala ngokwanele nakho kusiza ekuqinisekiseni amazinga anele e-leptin, i-hormone ethuthukisa imizwa yokugcwala (,).

Ukugcina amazinga akho endlala elawulwa, ngokuvamile kunconywa ukuthi okungenani uthole amahora angu-8 okulala ungaphazanyiswa ubusuku ngabunye.

Isifinyezo Ukuncishwa ubuthongo kuyaziwa ukuthi kudala ukwehla kwamazinga akho endlala futhi kungakushiya uzizwe ulambile njalo.

3. Udla ama-carbs amaningi acwengekile

Ama-carbs ahlanjululiwe asetshenzisiwe futhi aphucwa i-fiber, amavithamini, namaminerali.

Enye yemithombo ethandwa kakhulu ye-carbs elicwengiweyo ufulawa omhlophe, otholakala kokudla okuningi okususelwa okusanhlamvu njengesinkwa ne-pasta. Ukudla okufana nesoda, uswidi, nezimpahla ezibhakiwe, okwenziwa ngoshukela osetshenzisiwe, nakho kubhekwa njenge-carbs elicwengekile.

Njengoba ama-carbs acwengekile entula ukugcwalisa i-fiber, umzimba wakho uyabagaya ngokushesha okukhulu. Lesi yisizathu esikhulu sokuthi ungahle ulambe njalo uma udla ama-carbs amaningi acwengekile, ngoba awakhuthazi imizwa ebalulekile yokugcwala ().

Ngaphezu kwalokho, ukudla ama-carbs acwengekile kungaholela kuma-spikes asheshayo kushukela wegazi lakho. Lokhu kuholela emazingeni akhuphukile e-insulin, i-hormone ebhekele ukuhambisa ushukela kumaseli akho (,).

Lapho kukhishwa i-insulin eningi ngasikhathi sinye ngenxa yoshukela ophakeme wegazi, isusa ngokushesha ushukela egazini lakho, okungaholela ekwehleni okungazelelwe kwamazinga kashukela egazini, isimo esaziwa nge-hypoglycemia (,).

Amazinga kashukela asezingeni eliphansi akhombisa umzimba wakho ukuthi udinga ukudla okwengeziwe, okungesinye isizathu sokuthi ungazizwa ulambile kaningi uma ama-carbs acwengekile eyingxenye yokudla kwakho ().

Ukuze unciphise ukudla kwakho okucwengisisiwe kwe-carb, vele ukumiselele ukudla okunempilo, okuphelele njengemifino, izithelo, okusanhlamvu, nokusanhlamvu okuphelele. Lokhu kudla kusagcwele ama-carbs, kepha kunothile ku-fiber, okusiza ukugcina indlala ilawulwa ().

Isifinyezo Ama-carbs acwengekile awanayo i-fiber futhi abangela ukuguquguquka kweshukela egazini, okuyizizathu eziyinhloko zokuthi kungani ukudla okuningi kakhulu kungakushiya uzizwa ulambile.

4. Ukudla kwakho akunamafutha amaningi

Amafutha adlala indima enkulu ekugcineni ugcwele.

Lokhu ngokwengxenye kungenxa yesikhathi sayo sokuhamba esiswini esisheshayo, okusho ukuthi kuthatha isikhathi eside ukuthi ukugaye futhi kuhlale esiswini sakho isikhathi eside. Ngokwengeziwe, ukudla amanoni kungaholela ekukhishweni kwamahomoni ahlukahlukene agqugquzela ukugcwala (, 14,).

Ngenxa yalezi zizathu, ungazizwa ulamba njalo uma ukudla okudlayo kunamafutha amancane.

Ucwaningo olulodwa kufaka phakathi abantu abadala abangama-270 abanesisindo sokukhuluphala bathola ukuthi labo abalandela ukudla okunamafutha aphansi babenokwanda okuphawulekayo ezifisweni ze-carbs nokuthanda ukudla okunoshukela ophakeme, uma kuqhathaniswa neqembu elalidla ukudla okune-carb low ().

Ngaphezu kwalokho, labo abaseqenjini elinamafutha aphansi babike imizwa eminingi yendlala kuneqembu elalandela iphethini yokudla okune-carb ephansi ().

Kunokudla okuningi okunempilo, okunamafutha amaningi ongakufaka ekudleni kwakho ukuze wandise ukudla kwakho okunamafutha. Izinhlobo ezithile zamafutha, njenge-medium-chain triglycerides (MCTs) nama-omega-3 fatty acids, afundwe kakhulu ngekhono lawo lokwehlisa isifiso sokudla (,,,).

Umthombo wokudla ocebe kakhulu we-MCT uwoyela kakhukhunathi, kuyilapho i-omega-3 fatty acids itholakala ezinhlanzini ezinamafutha njenge-salmon, i-tuna, ne-mackerel. Ungathola futhi ama-omega-3s ekudleni okususelwa ezitshalweni, njengama-walnuts nama-flaxseeds.

Eminye imithombo yokudla okunempilo, okunamafutha amaningi ihlanganisa ukwatapheya, uwoyela womnqumo, amaqanda, neyogathi egcwele.

Isifinyezo Ungazizwa ulambile kaningi uma ungadli amafutha anele. Lokho kungenxa yokuthi amafutha abamba iqhaza ekwehliseni ukugayeka kokudla nokwandisa ukukhiqizwa kwamahomoni akhuthaza ngokugcwele.

5. Awuphuzi amanzi anele

I-hydration efanele ibaluleke ngendlela emangalisayo empilweni yakho yonke.

Ukuphuza amanzi anele kunezinzuzo eziningana zezempilo, kufaka phakathi ukukhuthaza impilo yobuchopho nenhliziyo nokwenza ngcono ukusebenza komzimba. Ngokwengeziwe, amanzi agcina isikhumba sakho kanye nohlelo lokugaya ukudla kunempilo ().

Amanzi nawo ayagcwalisa impela futhi anamandla okunciphisa isifiso sokudla lapho esetshenziswa ngaphambi kokudla (,).

Kokunye ukuhlola, abantu abayi-14 abaphuze izinkomishi ezimbili zamanzi ngaphambi kokudla badle cishe ama-calories angama-600 ambalwa kunalawo angaphuzanga manzi ().

Ngenxa yendima yamanzi ekukugcineni ugcwele, ungathola ukuthi uzizwa ulambile njalo uma ungaphuzi ngokwanele kuwo.

Imizwa yokoma ingaphanjaniswa nemizwa yendlala. Uma uhlala ulambile, kungasiza ukuphuza ingilazi noma amanzi amabili ukuthola ukuthi womile nje ().

Ukuqinisekisa ukuthi unomswakama ofanele, mane uphuze amanzi lapho uzizwa womile. Ukudla ukudla okuningi okunothe kwamanzi, kufaka phakathi izithelo nemifino, nakho kuzosiza kuzidingo zakho ze-hydration ().

Isifinyezo Ungahlala ulambile uma ungaphuzi amanzi anele. Lokho kungenxa yokuthi inezinto ezinciphisa isifiso sokudla. Ngokwengeziwe, kungenzeka ukuthi uphutha imizwa yokoma yemizwa yendlala.

6. Ukudla kwakho akunantambo

Uma ukudla kwakho kungenayo i-fiber, ungazizwa ulambile njalo.

Ukudla ukudla okunenqwaba ephezulu kusiza ukugcina indlala ilawulwa. Ukudla okune-fiber ephezulu kunciphisa isilinganiso sokukhipha isisu sakho futhi kuthatha isikhathi eside ukugaya kunokudla okunefayibha ephansi (, 26).

Ngokwengeziwe, ukudla okuphezulu kwe-fiber kunomthelela ekukhishweni kwamahomoni anciphisa inkanuko nokukhiqizwa kwama-fatty-chain fatty, akhonjisiwe anemiphumela yokukhuthaza ngokugcwele ().

Kubalulekile ukuqaphela ukuthi kunezinhlobo ezahlukahlukene zefayibha, kanti ezinye zingcono kunezinye ekukugcineni ugcwele futhi uvimbela indlala. Ucwaningo oluningi luthole i-fiber encibilikayo, noma i-fiber enyibilika emanzini, igcwalisa kakhulu kune-fiber engenakunyibilika (,, 29).

Ukudla okuningi okuhlukahlukene, njenge-oatmeal, imbewu yefilakisi, ubhatata, amawolintshi namahlumela aseBrussels, yimithombo emihle kakhulu yefayibha encibilikayo.

Ukudla okuphezulu kwe-fiber akusizi kuphela ukunciphisa indlala, kodwa futhi kuhlotshaniswa nezinye izinzuzo zezempilo, njengokunciphisa ingozi yesifo senhliziyo, isifo sikashukela, nokukhuluphala ngokweqile ().

Ukuqinisekisa ukuthi uthola i-fiber eyanele, khetha ukudla okunothe ngokudla okuphelele, okutshalwe ezitshalweni, njengezithelo, imifino, amantongomane, imbewu, okusanhlamvu, nezinhlamvu ezigcwele.

Isifinyezo Uma ukudla kwakho kungenayo i-fiber, ungathola ukuthi uhlala ulambile. Lokhu kungenxa yokuthi i-fiber ibamba iqhaza ekwehliseni isifiso sokudla nokugcina usuthe.

7. Udla ngenkathi uphazamisekile

Uma uphila impilo ematasa, ungahle udle ngenkathi uphazamiseka.

Noma kungakongela isikhathi, ukudla okuphazamisayo kungalimaza impilo yakho. Kuhlotshaniswa nesifiso esikhulu sokudla, ukwanda kokudla kwekhalori, nokuzuza kwesisindo ().

Isizathu esiyinhloko salokhu ukuthi ukudla okuphazamisekile kunciphisa ukuqonda kwakho ukuthi udla malini. Ikuvimbela ekuboneni izimpawu zomzimba wakho ezigcwele kahle njengalapho ungaphazamiseki ().

Ucwaningo oluningi lukhombisile ukuthi labo abahlanganyela ekudleni okuphazamisekile balambile kunalabo abagwema iziphazamiso ngesikhathi sokudla ().

Kwesinye isifundo, abesifazane abangama-88 bayalelwe ukuthi badle noma baphazamisekile noma behleli bethule. Labo abaphazamisekile bebengagcwele kakhulu futhi benesifiso esikhulu kakhulu sokudla kakhulu usuku lonke, uma kuqhathaniswa nabadli abangaphazamiseki ().

Olunye ucwaningo luthole ukuthi abantu abaziphazamisa ngomdlalo wekhompyutha ngesikhathi sedina bebengagcwele kakhulu kunalabo abangawudlalanga umdlalo. Ngokwengeziwe, abadlayo abaphazamisekile badle ukudla okungu-48% ngaphezulu esivivinyweni esenzeke kamuva ngalolo suku ().

Ukugwema ukuphazamiseka kokudla, ungazama ukuzijwayeza ukucabanga, ukunciphisa isikhathi sesikrini, nokuthulisa amadivayisi wakho we-elekthronikhi. Lokhu kuzokuvumela ukuthi uhlale phansi unambithe ukudla kwakho, kukusize ubone kangcono izimpawu zokugcwala komzimba wakho.

Isifinyezo Ukudla okuphazamisekile kungaba yisizathu sokuthi uhlale ulambile, njengoba kwenza kube nzima kuwe ukubona imizwa yokugcwala.

8. Uzivocavoca kakhulu

Abantu abavivinya umzimba bavame ukushisa ama-calories amaningi.

Lokhu kuyiqiniso ikakhulukazi uma uhlanganyela njalo ekuzivocavoca umzimba noma uhlanganyela ekuvivinyeni umzimba isikhathi eside, njengokuqeqeshwa kwemarathon.

Ucwaningo lukhombisile ukuthi labo abazivocavoca ngamandla njalo bavame ukuba ne-metabolism esheshayo, okusho ukuthi bashisa ama-calories amaningi lapho bephumule kunalabo abazilolonga ngokulingene noma abaphila impilo yokuzihlalela (,,).

Kwesinye isifundo, abesilisa abayi-10 ababambe iqhaza elinamandla lemizuzu engama-45 bakhuphule isilinganiso sabo semethabolikhi ngo-37% wosuku, uma kuqhathaniswa nolunye usuku lapho bengazivocavoci khona ().

Olunye ucwaningo luthole ukuthi abesifazane abazivocavoca ngamandla nsuku zonke izinsuku eziyi-16 bashise ama-calories angamaphesenti angama-33% usuku lonke kuneqembu elingazange lisebenzise nama-calories angu-15% ngaphezu kokuzivocavoca okulingene. Imiphumela yayifana neyamadoda ().

Yize izifundo ezimbalwa zikhombise ukuzivocavoca umzimba kunenzuzo ekunciphiseni isifiso sokudla, kunobunye ubufakazi bokuthi izivivinyo ezinamandla, zesikhathi eside zivame ukuba nezifiso ezinkulu kunalezo ezingazivocavoci umzimba (,,,).

Ungavimbela ukulamba ngokweqile ekuzivocavoca umzimba ngokudla kakhulu ukufaka uphethiloli ekusebenzeni kwakho. Kusiza kakhulu ukwandisa ukudla kwakho kokugcwalisa ukudla okunamafayibha amaningi, amaprotheni, namafutha anempilo.

Esinye isixazululo ukunciphisa isikhathi osichitha uzivocavoca umzimba noma ukunciphisa ukuqina kokuzivocavoca kwakho.

Kubalulekile ukuqaphela ukuthi lokhu kusebenza kakhulu kulabo abangabadlali abanentshisekelo futhi basebenze njalo ngamandla amakhulu noma isikhathi eside. Uma uzivocavoca ngokulingene, mhlawumbe awudingi ukukhuphula ukudla kwakho kwekhalori.

Isifinyezo Abantu abavame ukuzivocavoca ngamandla amakhulu noma isikhathi eside bathambekele ekubeni nezifiso ezinkulu zokudla nokuqina komzimba ngokushesha. Ngakho-ke, bangaba nendlala kaningi.

9. Uphuza kakhulu utshwala

Utshwala baziwa kakhulu ngemiphumela yaso yokuvuselela inkanuko ().

Ucwaningo lukhombisile ukuthi utshwala bungavimbela ama-hormone anciphisa isifiso sokudla, njenge-leptin, ikakhulukazi uma iphuzwa ngaphambi noma ngesikhathi sokudla. Ngalesi sizathu, ungazizwa ulambile kaningi uma uphuza kakhulu utshwala (,,).

Kokunye ukuhlola, abesilisa abayi-12 abaphuza ama-ounces angu-1.5 (40 ml) otshwala ngaphambi kwesidlo sasemini bagcina sebedle ama-calories angaphezu kuka-300 esidlweni kuneqembu eliphuza ama-ounces angu-0.3 kuphela (10 ml) ().

Ngokwengeziwe, labo abaphuza utshwala obuningi badle ama-calories ayi-10% ngaphezulu usuku lonke, uma kuqhathaniswa neqembu eliphuze kancane. Babenamathuba amaningi okuthi badle inani eliphakeme lokudla okunamafutha amaningi nosawoti ().

Olunye ucwaningo luthole ukuthi abantu abangama-26 abaphuza i-ounce elilodwa (30 ml) yotshwala ngesidlo badle ama-calories angu-30% ngaphezulu, uma kuqhathaniswa neqembu elaligwema utshwala ().

Utshwala abunakukwenza ukuthi ulambe kuphela kodwa futhi bungaphazamisa nengqondo yakho elawula ukwahlulela nokuzithiba. Lokhu kungaholela ekutheni udle kakhulu, noma ngabe ulambe kangakanani ().

Ukwehlisa imiphumela yokulutha utshwala, kungcono ukubuphuza ngokulinganisela noma ukubugwema ngokuphelele ().

Isifinyezo Ukuphuza kakhulu utshwala kungadala ukuthi uzizwe ulambile njalo ngenxa yendima yalo ekwehliseni ukukhiqizwa kwamahomoni akhuthaza ukugcwala.

10. Uphuza ama-calories akho

Ukudla okumanzi nokuqinile kuthinta isifiso sakho sokudla ngezindlela ezahlukene.

Uma udla ukudla okuningi oketshezi, njengama-smoothies, ukudla okugudluzwa kokudla, kanye nesobho, ungahle ulambe kakhulu kunalokho obuyobe ukube ubudla ukudla okuqinile.

Isizathu esikhulu salokhu ukuthi uketshezi ludlula esiswini sakho ngokushesha okukhulu kunokudla okuqinile (49,,).

Ngaphezu kwalokho, ezinye izifundo ziphakamisa ukuthi ukudla oketshezi akunamthelela omkhulu ekucindezelweni kwamahomoni akhuthaza indlala, uma kuqhathaniswa nokudla okuqinile (49,).

Ukudla ukudla okumanzi nakho kuthatha isikhathi esincane kunokudla ukudla okuqinile. Lokhu kungaholela ekutheni ufune ukudla kakhulu, kuphela ngoba ubuchopho bakho abuzange bube nesikhathi esanele sokucubungula amasiginali okugcwala ().

Kokunye ukuhlola, abantu abadle okokudla oketshezi babika ukusutha okuncane nemizwa eminingi yendlala kunalabo abadla isidlo esiqinile. Baphinde badla ama-calories angaphezu kwama-400 usuku lonke kuneqembu eliqinile lokudla okulula ().

Ukuvimbela indlala ejwayelekile, kungasiza ukugxila ekufakeni okuqinile, ukudla okuphelele ekudleni kwakho.

Isifinyezo Ukudla okuwuketshezi akunayo imiphumela efanayo ekugcineni unelisekile futhi unelisekile njengoba kwenza ukudla okuqinile. Ngalesi sizathu, ungazizwa ulambile njalo uma uketshezi kuyingxenye enkulu yokudla kwakho.

11. Ucindezeleke ngokweqile

Ukucindezeleka ngokweqile kwaziwa ukwandisa ukudla.

Lokhu ikakhulukazi kungenxa yemiphumela yayo kumazinga akhulayo e-cortisol, i-hormone ekhonjisiwe ukukhuthaza ukulamba nokulangazelela ukudla. Ngalesi sizathu, ungathola ukuthi uhlala ulambile uma uhlangabezana nokucindezeleka kaningi (,,,).

Kwesinye isifundo, abesifazane abangama-59 ababebhekene nengcindezi badla ama-calories amaningi usuku lonke futhi badla ukudla okumnandi kakhulu kunabesifazane ababengacindezelekile ().

Olunye ucwaningo lwaqhathanisa imikhuba yokudla yamantombazane amancane angama-350. Labo abanamazinga aphezulu okucindezeleka babenamathuba amaningi okudla ngokweqile kunalawo anezinga eliphansi lokucindezeleka. Amantombazane acindezelekile abike nokudla okuphezulu okungenamsoco njengama-chips namakhukhi ().

Amasu amaningi angakusiza ukunciphisa amazinga akho okucindezeleka.Ezinye izinketho zifaka ukuzivocavoca nokuphefumula okujulile (59,).

Isifinyezo Ukucindezeleka ngokweqile kuyisizathu sokuthi ungahle ulambe njalo, unikezwe amandla ayo okukhulisa amazinga e-cortisol emzimbeni.

12. Uphuza imithi ethile

Imithi eminingana ingakhuphula isifiso sakho sokudla njengomphumela oseceleni.

Imithi ejwayele ukuthambisa ukudla ifaka phakathi ama-antipsychotic, njenge-clozapine ne-olanzapine, kanye nama-anti-depressants, ama-mood stabilizers, ama-corticosteroids, kanye nemithi yokulwa nokubanjwa (,,,).

Ngokwengeziwe, eminye imishanguzo yesifo sikashukela, njenge-insulin, imfihlo ye-insulin, kanye ne-thiazolidinediones, yaziwa ngokwandisa indlala nesifiso sakho sokudla ().

Kukhona nobunye ubufakazi obususelwa endabeni bokuthi amaphilisi okulawula ukubeletha anezinto ezikhuthaza isifiso sokudla, kepha lokhu akusekelwa ucwaningo oluqinile lwesayensi.

Uma usola ukuthi imishanguzo iyimbangela yendlala yakho ejwayelekile, kungasiza ukukhuluma nomhlinzeki wakho wezokunakekelwa kwezempilo ngezinye izindlela zokwelashwa. Kungaba neminye imithi engakwenzi ulambe.

Isifinyezo Imithi ethile ibangela ukwanda kwesifiso njengomphumela wecala. Ngokulandelayo, zingabangela ukuthi ulambe njalo.

13. Udla ngokushesha okukhulu

Izinga odla ngalo lingadlala indima ekutheni ulambe kangakanani.

Ucwaningo oluningi lukhombisile ukuthi abadla ngokushesha banezifiso ezinkulu nokuthambekela kokudla ngokweqile ekudleni, uma kuqhathaniswa nabadla kancane. Banamathuba amaningi okuthi babe nokukhuluphala noma isisindo eseqile (,,,).

Kwesinye isifundo kwabesifazane abangama-30, abadla ngokushesha basebenzise ama-calories ayi-10% ngaphezulu esidlweni futhi babika ukusutha okuncane kakhulu, uma kuqhathaniswa nabadla kancane ().

Olunye ucwaningo luqhathanise imiphumela yokudla kwamazinga kulabo abanesifo sikashukela. Labo abadle ukudla kancane basutha ngokushesha okukhulu futhi babika indlala encane emizuzwini engu-30 ngemuva kokudla, uma kuqhathaniswa nabadla ngokushesha ().

Le miphumela ngokwengxenye ingenxa yokuntuleka kokuhlafunwa nokuncishiswa kokuqwashisa okwenzeka lapho udla ngokushesha okukhulu, okubili okudingekayo ukunciphisa imizwa yendlala (,,).

Ngokwengeziwe, ukudla kancane nokuhlafuna kahle kunika umzimba wakho nengqondo isikhathi esithe xaxa sokukhipha ama-hormone alwa nendlala futhi udlulise amasiginali okugcwala (,).

Lezi zindlela ziyingxenye yokudla okunengqondo.

Uma ulambe njalo, kungasiza ukudla kancane. Ungakwenza lokhu ngokuphefumula okumbalwa ngaphambi kokudla, ubeke imfoloko yakho phakathi kokulunywa, futhi wandise izinga ohlafuna ngalo ukudla kwakho.

Isifinyezo Ukudla ngokushesha akuvumeli umzimba wakho isikhathi esanele sokubona ukusutha, okungakhuthaza indlala eyeqile.

14. Unesimo sempilo

Ukulamba njalo kungaba uphawu lwesifo.

Okokuqala, ukulamba njalo kuyisibonakaliso esijwayelekile sesifo sikashukela. Kwenzeka njengomphumela wamazinga kashukela aphakeme ngokweqile futhi kuvame ukuhambisana nezinye izimpawu, kufaka phakathi ukoma ngokweqile, ukwehla kwesisindo nokukhathala ().

I-Hyperthyroidism, isimo esichazwa yi-thyroid engasebenzi ngokweqile, nayo ihlotshaniswa nokwanda kwendlala. Lokhu kungenxa yokuthi kubangela ukukhiqizwa okweqile kwamahomoni wegilo, aziwa ukukhuthaza isifiso sokudla (,).

I-Hypoglycemia, noma amazinga kashukela aphansi egazi, nawo angakhuphula amazinga akho endlala. Amazinga kashukela egazini akho angawa uma ungadlanga isikhashana, umphumela ongaqiniswa wukudla okuphezulu kuma-carbs acolisisiwe noshukela ().

Kodwa-ke, i-hypoglycemia iphinde ihlotshaniswe nezimo zezokwelapha, ezinjengesifo sikashukela sohlobo 2, i-hyperthyroidism, nokwehluleka kwezinso, phakathi kwabanye (,,).

Ngokwengeziwe, ukulamba ngokweqile imvamisa kuyisibonakaliso sezimo ezimbalwa, ezinjengokudangala, ukukhathazeka, kanye ne-premenstrual syndrome (,).

Uma usola ukuthi ungaba nenye yalezi zimo, kubalulekile ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ukuze uthole ukuxilongwa okufanele futhi uxoxe ngezindlela zokwelashwa.

Isifinyezo Ukulamba ngokweqile kuyisibonakaliso sezimo ezimbalwa zezokwelapha ezithile, okufanele zikhishwe uma uhlala ulambile.

Okubalulekile

Ukulamba ngokweqile kuwuphawu lokuthi umzimba wakho udinga ukudla okwengeziwe.

Imvamisa kungumphumela wama-hormone endlala angalingani, angavela ngezizathu ezahlukahlukene, kufaka phakathi ukudla okunganele nemikhuba ethile yokuphila.

Ungazizwa ulambile njalo uma ukudla kwakho kungenawo amaprotheni, i-fiber, noma amafutha, konke okukhuthaza ukugcwala futhi kunciphise ukudla. Indlala enkulu futhi iwuphawu lokulala ngokwanele kanye nengcindezi engapheli.

Ngokwengeziwe, imithi ethile nezifo ziyaziwa ukuthi zibangela indlala njalo.

Uma uzizwa ulambile kaningi, kungahle kube wusizo ukuhlola indlela odla ngayo nendlela ophila ngayo ukuthola ukuthi ngabe kukhona yini izinguquko ongazenza ukukusiza uzizwe ugcwele ngokwengeziwe.

Indlala yakho ingaba futhi uphawu lokuthi awudli ngokwanele, okungaxazululwa ngokumane ukwandise ukudla okudlayo.

Uma kwenzeka udla ngokushesha okukhulu noma uphazamiseka ngezikhathi zokudla, ungajwayeza nokudla okucabangayo, okuhlose ukunciphisa iziphazamiso, wandise ukugxila kwakho, futhi unciphise ukuhlafuna kwakho ukukusiza uqaphele lapho usuthi.