Okufanele ukwenze ukunciphisa isifiso sakho sokudla

-Delile

• 1. Yidla njalo emahoreni amathathu
• 2.Dla ifayibha eningi kakhulu
• 3. Yidla ngaphambi kokulala
• 4. Tshala imali emafutheni amahle
• 5. Phuza amanzi
• 6. Ulale kahle
• 7. Ukudla okuvimba ukudla
• 8. Yeka ukuphuza ama-sodas
• 9. Thatha izithasiselo

Ukunciphisa indlala kubalulekile ukugwema ukweqa ukudla, ukwenyusa ukusetshenziswa kokudla okune-fiber nokuphuza amanzi amaningi. Okunye ukudla kusiza nasekulawuleni indlala, njengamapheya, amaqanda nobhontshisi, njengoba kukhulisa umuzwa wokusutha isikhathi eside futhi kungafakwa ngokunye ekudleni kwansuku zonke.

Ngaphezu kokudla, ukulala kahle ebusuku nakho kubalulekile ekukhiqizeni ama-hormone, kubalulekile ekusebenzeni kahle komzimba, ukugwema ukukhathazeka kanye nesidingo sokudla umzuzu nomzuzu.

1. Yidla njalo emahoreni amathathu

Ukudla njalo emahoreni amathathu kugwema indlala, ngoba umzimba uhlala ugcwele, ngaphezu kokusiza ukunciphisa inani lokudla okuzodliwa ekudleni okulandelayo. Lapho umuntu elambile, ukuthambekela ekudleni kakhulu futhi, imvamisa, isifiso ukudla ukudla okunekhalori, njengamaswidi, okufaka isandla ekutholeni isisindo. Ngakho-ke, ukudla okuncane kufanele kudliwe njalo emahoreni amathathu kuya kwangu-4.

Ezinye izibonelo zezinketho zokudla okulula kungaba izithelo ezingasikiwe, amakhukhi okusanhlamvu, isinkwa esiphelele, nezithelo ezomisiwe njengamantongomane, ama-alimondi noma amakinati.

2.Dla ifayibha eningi kakhulu

Imicu itholakala ikakhulukazi ezithelweni, emifinini nasekudleni okuphelele. Zenza isisu sigcwale ngokwengeziwe, futhi sandise umuzwa wokusutha emva kokudla. Amasu okwandisa ukusetshenziswa kwefayibha ukuthenga irayisi okusanhlamvu okuphelele, ipasta, isinkwa namabhisikidi, imbewu efana ne-chia nefilakisi ukufaka amajusi noma ama-yogathi, ukuthatha okungenani uhhafu wepuleti ngesaladi, ikakhulukazi amasaladi aluhlaza, nokudla okungenani Izithelo ezi-3 njalo ekuseni.

3. Yidla ngaphambi kokulala

Ukudla isidlo esincane ngaphambi kokulala kungasiza ekuvikeleni indlala ebusuku. Ithiphu enhle yokudla ngaphambi kokulala i-chamomile noma itiye le-balm lemon enesinkwa sikakolweni ophelele, njengoba itiye lithambisa futhi lilungiselela umzimba ukulala futhi isinkwa esithosiwe sinika ukusutha, ukuvimbela indlala ebusuku.

Ezinye izinketho zokudla okulula kungaba inkomishi ye-gelatin engenashukela, i-yoghurt engenalutho noma iqanda eliqhuqhiwe, isibonelo.

4. Tshala imali emafutheni amahle

Abantu abaningi, lapho bedla ukudla, bakhawulela ukusetshenziswa kwamafutha kakhulu, okuvame ukukhulisa umuzwa wendlala. Kodwa-ke, kungenzeka ukufaka amafutha "amahle" ekudleni kwakho kwansuku zonke, okutholakala ezinhlanzini ezinjenge-salmon, i-trout ne-tuna, emafutheni omnqumo noma e-flaxseed, kwizithelo ezifana ne-avocado nokhokhonathi, nasezithelweni ezomisiwe ezifana njengamantongomane, ama-walnuts nama-alimondi, isibonelo.

Lokhu kudla kunika umzimba amandla athe xaxa, ukuvimbela isifo senhliziyo nokuthuthukisa inkumbulo.

Bona ukuthi yikuphi ukudla okunamafutha amaningi okulungele inhliziyo yakho.

5. Phuza amanzi

Kufanele uphuze amanzi amaningi ngoba izimpawu zokoma emzimbeni zifana nezimpawu zendlala. Ngakho-ke, ukwandisa ukusetshenziswa kwamanzi, ama-teas noma ama-juice ngaphandle koshukela kusiza ukuvimbela umuzwa wendlala, ngaphezu kokuthuthukisa ukusebenza komzimba nempilo yesikhumba.

6. Ulale kahle

Kusesikhathini sokulala lapho umzimba ukhipha ubuthi futhi ukhiqize ama-hormone abalulekile ebhalansi yomzimba. Ngaphandle kokulala, umzimba wakho uzogcina usudinga ukudla okwengeziwe ukukhiqiza amandla futhi unikeze isidingo sokuhlala uqaphile, ngakho-ke kujwayelekile ukuthi abantu abanobuthongo bavuke phakathi nobusuku badle.

7. Ukudla okuvimba ukudla

Okunye ukudla kunendawo yokuvimbela ukudla, njengepheya, upelepele, ubhontshisi, iqanda, isinamoni netiye eliluhlaza. Lokhu kudla kufanele kudliwe nsuku zonke ukuze kuncishiswe isifiso sokudla, ngoba kuyizakhamzimba ezinothile ezibalulekile ekusebenzeni kahle komzimba.

Bheka futhi le vidiyo elandelayo bese ubona ukuthi ukwethula kanjani ukudla okwehlisa isifiso ekudleni kwakho:

8. Yeka ukuphuza ama-sodas

Iziphuzo ezibandayo zicebile ku-fructose, uhlobo lukashukela okuthi uma udliwe ngokweqile kubangele ukuncipha kwe-hormone leptin, okunika umzimba umuzwa wokusutha. Ngakho-ke, abantu abadla iziphuzo eziningi ezibandayo bagcina belambile kaningi. Enye into ecebile ku-fructose yisiraphu yommbila, etholakala ekudleni okunezimboni ezifana noju, i-ketchup, amakhekhe, ama-brownies namakhukhi.

9. Thatha izithasiselo

Ezinye izithasiselo ezingasiza ukunciphisa isifiso sokudla, njenge-spirulina noma i-chromium picolinate, kufanele zithathwe ngokuyalelwa ngudokotela noma isazi sokudla.

Kubalulekile ukuthi, ngokuhlangana nezengezo, kwenziwa ukudla okunempilo futhi okunomsoco, kanye nokuvivinya umzimba njalo, ukugcina isisindo nokugwema imiphumela ebuyayo lapho izithasiselo zimiswa. Bona ezinye izibonelo zezengezo zokwehlisa isisindo.