Ingabe Ukudla Kancane Kuyakusiza Ukwehlisa Isisindo?

-Delile

• Ukudla ngokushesha kungadala ukuzuza kwesisindo
• Ukudla kancane kukusiza ukuthi udle kancane
• Ukudla kancane kungakhuphula ama-hormone okugcwala
• Ukudla kancane kunganciphisa ukungena kwekhalori
• Ukudla kancane kukhuthaza ukuhlafuna ngokuphelele
• Ezinye izinzuzo zokudla kancane
• Ungasinciphisa kanjani isisindo somzimba
• Okubalulekile

Abantu abaningi badla ukudla kwabo ngokushesha nangokunganaki.

Lokhu kungaholela ekutholeni isisindo nakwezinye izindaba zezempilo.

Ukudla kancane kungaba yindlela ehlakaniphe kakhulu, ngoba kunganikeza izinzuzo eziningi.

Lo mbhalo uhlola izinzuzo zokudla kancane.

Ukudla ngokushesha kungadala ukuzuza kwesisindo

Abantu abadla ngokushesha bavame ukukala ngaphezu kwalabo abanga (,,,,).

Eqinisweni, abadla ngokushesha banamathuba afinyelela ku-115% kunalabo abadla kancane ukuba abakhuluphele ().

Bavame ukukhuluphala ngokuhamba kwesikhathi, okungahle kube ngenxa yokudla ngokushesha okukhulu.

Kocwaningo olulodwa kubantu abadala abaphakathi kweminyaka engama-4,000, labo abathi badle ngokushesha bathambekele ekubeni nzima kakhulu futhi bathola isisindo somzimba esukela eminyakeni engama-20 ().

Olunye ucwaningo luhlolisise ukushintsha kwesisindo emadodeni angama-529 ngaphezu kweminyaka eyi-8. Labo ababike ukuthi badla ngokushesha bathola isisindo esiphindwe kabili kunaleso esichazwa ngabadla ngokunensa noma abanesivinini esiphakathi ().

Ucwaningo lukhombisa ukuthi abantu abadla ngokushesha bathanda ukuba nobunzima futhi bakhuluphale ngokuhamba kwesikhathi, uma kuqhathaniswa nabadla kancane.

Ukudla kancane kukusiza ukuthi udle kancane

Ukudla kwakho nokudla ikhalori kulawulwa kakhulu ngamahomoni.

Ngemuva kokudla, isisu sakho sicindezela i-hormone ebizwa nge-ghrelin, elawula indlala, ngenkathi ikhipha ama-hormone okugcwala ().

La mahomoni atshela ubuchopho bakho ukuthi udlile, wehlise isifiso sokudla, wakwenza uzizwe usuthi, futhi wakusiza uyeke ukudla.

Le nqubo ithatha cishe imizuzu engama-20, ngakho-ke ukwehlisa ijubane kunika ubuchopho bakho isikhathi esidinga ngaso ukuthola lezi zimpawu.

Ukudla kancane kungakhuphula ama-hormone okugcwala

Ukudla ngokushesha kuvame ukuholela ekudleni ngokweqile, ngoba ubuchopho bakho abunaso isikhathi esanele sokuthola izimpawu zokugcwala.

Ngokwengeziwe, ukudla kancane kukhonjisiwe ukwehlisa inani lokudla okudliwe ngesikhathi sokudla ngenxa yokwanda kwama-hormone agcwele (,,).

Kokunye ukuhlola, abantu abayi-17 abaphilile abanesisindo esijwayelekile badle ama-ounces angu-10.5 (amagremu angama-300) ka-ayisikhilimu izikhathi ezimbili. Ngesikhathi sokuqala, bakwi-ayisikhilimu kungakapheli imizuzu emihlanu, kepha ngesikhathi sesibili, bathathe imizuzu engama-30 ().

Ukugcwala kwabo okubikiwe kanye namazinga ama-hormone okugcwala akhuphuke kakhulu ngemuva kokudla u-ayisikhilimu kancane.

Ocwaningweni olulandelayo, kulokhu kubantu abanesifo sikashukela, kanye nokukhuluphala ngokweqile noma ukukhuluphala ngokweqile, ukwehlisa ijubane akuzange kwandise ama-hormone okugcwala. Kodwa-ke, ikhuphule kakhulu amanani okugcwala ().

Olunye ucwaningo lukhombisa ukuthi abantu abasha abanokukhuluphala baba nezinga eliphakeme lama-hormone okugcwala lapho bedla kancane (,).

Ukudla kancane kunganciphisa ukungena kwekhalori

Kwesinye isifundo, abantu abanesisindo esijwayelekile noma ukukhuluphala ngokweqile badle ngezinyathelo ezahlukene. Womabili la maqembu adle amakhalori ambalwa ngesikhathi sokudla okuhamba kancane, yize umehluko wawubalulekile kuphela eqenjini lesisindo esijwayelekile ().

Bonke ababambiqhaza nabo bazizwe begcwele isikhathi eside ngemuva kokudla kancane, bebika indlala encane imizuzu engama-60 ngemuva kokudla okuhamba kancane kunangemva kokudla okusheshayo.

Lokhu kuncishiswa okuzenzakalelayo kokudla kwekhalori kufanele kuholele ekulahlekelweni kwesisindo ngokuhamba kwesikhathi.

Ukudla kancane kukhuphula amazinga ama-gut gut abhekene nokuzizwa ugcwele, okungasiza ekwehliseni ukungena kwekhalori.

Ukudla kancane kukhuthaza ukuhlafuna ngokuphelele

Ukuze udle kancane, udinga ukuhlafuna kahle ukudla ngaphambi kokugwinya.

Lokhu kungakusiza ukuthi unciphise ukungena kwekhalori futhi unciphise isisindo.

Eqinisweni, ucwaningo oluningi luye lwathola ukuthi abantu abanezinkinga zesisindo bavame ukuhlafuna ukudla kwabo ngaphansi kwabantu abanesisindo esijwayelekile (,).

Kokunye ukuhlola, abacwaningi bacele abantu abangama-45 ukuthi badle i-pizza kuze kugcwale ngenkathi behlafuna ngamazinga ahlukile - ejwayelekile, ephindwe ka-1.5 ngaphezu kokujwayelekile, futhi ephindwe kabili isilinganiso esijwayelekile ().

Ukudla okulinganiselwe kwekhalori kwehle ngo-9.5% lapho abantu behlafuna izikhathi eziphindwe ka-1.5 kunokujwayelekile futhi bacishe babe ngu-15% lapho behlafuna kabili kunokujwayelekile.

Olunye ucwaningo oluncane luthi ukudliwa kwekhalori kwehlile futhi amazinga okugcwala kwama-hormone enyuka lapho inani lokuhlafuna ngokuluma ngakunye lisuka ku-15 laya ku-40 ().

Kodwa-ke, kungahle kube nomkhawulo wokuthi kungakanani ukuhlafuna ongakwenza kepha usajabulela ukudla. Olunye ucwaningo luthole ukuthi ukuhlafuna ukulunywa ngakunye imizuzwana engama-30 kunciphise ukudla okulula ngemuva kwesikhathi - kodwa futhi kunciphise kakhulu ukujabulela ukudla ().

Ukuhlafuna ukudla kubambezela ijubane lakho lokudla futhi kunciphisa inani lama-calories owasebenzisayo, okungaholela ekunciphiseni isisindo.

Ezinye izinzuzo zokudla kancane

Ukudla kancane kungaphinde kuthuthukise impilo yakho nekhwalithi yempilo yakho ngezinye izindlela, kufaka phakathi:

• ukwandisa ukujabulela kwakho ukudla
• kuthuthukisa ukugaya kwakho
• kukusiza ukuthi umunce kangcono izakhamzimba
• ukukwenza uzizwe uzolile futhi ukwazi ukulawula
• ukunciphisa amazinga akho okucindezeleka

Kunezinye izizathu eziningi ezinhle zokudla kancane, kufaka phakathi ukugaya okuthuthukisiwe kanye nokwehla kwengcindezi.

Ungasinciphisa kanjani isisindo somzimba

Nazi izeluleko zokukusiza ukuthi uqale ukudla kancane:

• Gwema indlala eyeqile. Kunzima ukudla kancane uma ulambile kakhulu. Ukuvimbela indlala enkulu, gcina ukudla okulula okunempilo esandleni.
• Hlafuna okuningi. Bala ukuthi uvame kangaki ukuhlafuna ukudla, bese uliphinda kabili lelo nani. Ungamangala ukuthi uvame ukuhlafuna okuncane kangakanani.
• Setha izitsha zakho phansi. Ukubeka imfoloko yakho phakathi kokulunywa kokudla kuzokusiza ukuthi udle kancane futhi unambithe ukuluma ngakunye.
• Yidla ukudla okudinga ukuhlafunwa. Gxila kokudla okuyimicu okudinga ukuhlafunwa okuningi, okufana nemifino, izithelo namantongomane. I-Fiber nayo ingakhuthaza ukulahleka kwesisindo.
• Phuza amanzi. Qiniseka ukuthi uphuza amanzi amaningi noma ezinye iziphuzo ezingama-zero-khalori ngokudla kwakho.
• Sebenzisa isibali sikhathi. Setha isibali sikhathi sakho sasekhishini imizuzu engama-20 bese wenza konke okusemandleni akho ukuthi ungaqedi ngaphambi kokuba kuqhume i-buzzer. Hlela ijubane elincane, elingaguquguquki phakathi nesikhathi sokudla.
• Vala izikrini zakho. Zama ukugwema izinto zikagesi, ezifana nethelevishini nama-smartphone, ngenkathi udla.
• Thatha umoya ojulile. Uma uqala ukudla ngokushesha okukhulu, phefumula kanzima. Lokhu kuzokusiza ukuthi uphinde ucabange futhi ubuyele emgqeni.
• Zijwayeze ukudla okucabangayo. Amasu okudla anengqondo akusiza unake kakhudlwana kulokho okudlayo futhi ulawule izifiso zakho.
• Iba nesineke. Ushintsho luthatha isikhathi, njengoba kuthatha cishe izinsuku ezingama-66 ukuthi isimilo esisha sibe umkhuba (19).

Ngokuzijwayeza kanye namasu ambalwa okuzama-neqiniso, ukudla kancane kuzoba lula futhi kube nokusimama.

Okubalulekile

Ukudla ngokushesha kakhulu kungaholela ekutholeni isisindo nasekunciphiseni ukujabulela ukudla.

Noma kunjalo, ukwehlisa ijubane kungakhuphula ukugcwala futhi kukhuthaze ukwehla kwesisindo. Ibuye inikeze nezinye izinzuzo zezempilo.

Uma unciphisa isikhathi sakho sesikrini, uhlafuna okuningi, futhi ugxile ekudleni okune-fiber ephezulu, uzobe usendleleni eya ekudleni kancane.