Ukulala ubuhle bokudla: kusebenza kanjani kanye nezingozi zezempilo

-Delile

• Izingozi eziyinhloko zokudla
• 1. Ukuncika kanye ukweqisa izidakamizwa
• 2. Ukucindezeleka
• Unganciphisa kanjani isisindo ngempilo

Ukudla kokulala, okwaziwa kakhulu ngokuthi "ukudla kokulala okuhle", kusekelwe esimisweni sokuthi ngenkathi ulele, awuzizwa ulambile futhi awudli futhi, ngakho-ke ukulala kakhulu kukusiza wehlise isisindo ngokushesha.

Kodwa-ke, ukuze usebenze, kuyadingeka ukuthatha amaphilisi anemiphumela yokuthambisa, okwenza umuntu alale isikhathi eside, afinyelela emahoreni angama-20 alandelwe ukulala. Ngalesi sizathu, lokhu kudla kuletha izingozi eziningana ezixhumene nemiphumela emibi yemithi, njenge-gastritis kanye nokulutha, kanye nokuntuleka kwento ejwayelekile nomndeni nabangane, okungaholela ekucindezelekeni.

Izingozi eziyinhloko zokudla

Ngokufaka ukusetshenziswa kwezidakamizwa ezisebenza ngaphansi kobuchopho nokukhuthaza umuntu ukuthi alale amahora ambalwa, ukudla kobuhle bokulala kungaletha imiphumela eminingana yezempilo efana nale:

1. Ukuncika kanye ukweqisa izidakamizwa

Imithi yokudambisa umzimba akufanele isetshenziswe ngaphandle kokuqondiswa okwelashwa, ngoba ibangela ukuncika ohlelweni lwezinzwa, okusho ukuthi amanani akhuphukayo ayadingeka ukuthola imiphumela oyifunayo. Ngaphezu kwalokho, ukwanda kwemithamo ngokwakho kungaholela ekweqeni ngokweqile, okuyilapho umuthi omningi kakhulu ungaholela ekufeni.

Enye inkinga ukuthi lolu hlobo lomuthi lungadala nezinkinga ezifana nesicanucanu, ukuqunjelwa, ubuthakathaka bemisipha, ukungalingani, umlomo owomile, ukungaboni kahle nokudideka kwengqondo.

2. Ukucindezeleka

Ngaphezu kwezinkinga ezihambisana nokusetshenziswa njalo kwemithi, ukulala amahora amaningi elandelana nakho kungadala ukuhlukaniswa komphakathi nokudangala, njengoba umuntu echitha amahora amaningi eyedwa futhi engasebenzisi noma imuphi umsebenzi isikhathi esiningi. Bona izimpawu zokudangala.

Okunye okukhathazayo ukuthi ukucindezeleka kungaholela ezinkingeni zokudla, njenge-anorexia, i-bulimia nokudla ngokweqile.

Unganciphisa kanjani isisindo ngempilo

Ukwehlisa isisindo ngokufanele nokugcina impilo, kubalulekile ukuthi ufune ukuqondiswa kudokotela wezokudla ukulungisa indlela odla ngayo futhi udle ukudla okunempilo, ukwandise ukusetshenziswa kwezithelo, imifino kanye nokudla okuphelele, nokunciphisa ukudla okudliwayo okunoshukela namafutha, njengamaswidi, ukudla okuthosiwe, uwoyela, isoseji, isoseji, i-ham nokudla okufriziwe okufriziwe.

Ngaphezu kwalokho, kubalulekile futhi ukwenza umsebenzi womzimba njalo, ngoba kusiza ukukhuthaza ukushiswa kwamafutha nokusheshisa imetabolism. Bona amathiphu amaningi wokwehlisa isisindo ngokushesha futhi unempilo.

Bona futhi ividiyo ye-nutritionist uTatiana Zanin echaza ezinye izimfihlo zokwehlisa isisindo esinempilo: