Ungaphuma kanjani emathafeni futhi kungani lokhu kwenzeka

-Delile

• Kungani umphumela wamathafa wenzeka?
• Ungakugwema kanjani futhi ususe umphumela wethafa

Umphumela wethafa yisimo lapho ukuqhubeka kwesisindo kungabonwa noma ngabe unokudla okwanele futhi uzijwayeza ukuzivocavoca umzimba njalo. Lokhu kungenxa yokuthi ukwehla kwesisindo akubhekwa njengenqubo eqondile, njengoba kuya ngezici eziningana, kufaka phakathi umzimba, okukholelwa ukuthi uhlobene nalo mphumela.

Kujwayelekile ukuthi lapho uqala ukudla kanye nokwenza umkhuba wokuzivocavoca umzimba, umuntu angalahlekelwa kalula ama-kilos amaningana, kepha njengoba isikhathi sihamba, umzimba uyajwayela kakhudlwana kunqubo yokudla nomsebenzi, ukuze amandla okusetshenziswa abe mancane futhi kungabikho ushintsho kusisindo kuyabonakala.

Yize kungathathwa njengokukhungathekisayo, umphumela wethafa ungagwenywa futhi unganqotshwa ngokubonisana ngezikhathi ezithile kokudla okunempilo, ukuze umphumela wokudla okunconywayo ungahlolwa futhi kwenziwe izinguquko, kanye nezinguquko ekuqineni nasekuvuseleleni komzimba umsebenzi. Ngakho-ke, umzimba awuhlali ngaphansi kwemiphumela efanayo futhi kungenzeka ukugwema umphumela wethafa.

Kungani umphumela wamathafa wenzeka?

Ekuqaleni kwenqubo yokwehlisa isisindo, kuyinto ejwayelekile ukubona ukulahleka emasontweni ambalwa okuqala, ngoba kunokuwohloka kwezinqolobane ze-glycogen zokukhiqiza amandla, ngaphezu kwesidingo sokusetshenziswa kwamandla amancane ngenqubo yokugaya ukudla, ukukhipha isisu kanye imetabolism yokudla, ethanda ukunciphisa umzimba. Kodwa-ke, njengoba inani lama-calories ligcinwa, umzimba ufinyelela kubhalansi, uvumelaniswe nesimo, okwenza inani lama-calories asetshenziswe nsuku zonke ngokufana nalawo asetshenzisiwe, ngaphandle kokwehla kwesisindo nokuveza umphumela.

Ngaphezu kokujwayela umzimba, umphumela wamathafa angenzeka lapho umuntu elandela indlela efanayo yokudla noma yoqeqesho isikhathi eside, lapho elandela ukudla okunomkhawulo isikhathi eside noma lapho elahlekelwa ngokushesha okuningi yesisindo, ngokuncipha komzimba. Kodwa-ke, ezinye izifundo ziyadingeka ukuthola ukuthi iyiphi indlela yokusebenza komzimba ehlobene kakhulu nomphumela wethafa.

Umphumela wethafa uvame ukwenzeka ngemuva kwezinyanga eziyisithupha zokudla okunomkhawulo wekhalori, ngakho-ke kubalulekile ukuthi umuntu ahambisane nesazi sokudla ukuze angagcini nje ngokugwema umphumela wethafa, kepha nokuntuleka kokudla okunempilo.

Ungakugwema kanjani futhi ususe umphumela wethafa

Ukugwema nokushiya umphumela wethafa, udinga ukwenza izinguquko nsuku zonke, njenge:

• Shintsha imikhuba yokudlangoba lapho kwenziwa ukudla okufanayo isikhathi eside, umzimba ujwayela inani lamakhalori nezakhi zomzimba ezizosetshenziswa nsuku zonke futhi ukuze kungabikho zinguquko ezinqubweni zemethabolikhi, iyazivumelanisa, nokwehla kwezindleko zamandla ukugcina ukusebenza kahle komzimba nokubambezela inqubo yokushisa amafutha nesisindo. Ngakho-ke, ngokushintsha imikhuba yokudla ngezikhathi ezithile ngokuholwa ngongoti wezokudla, kungenzeka ukugwema lokhu kulungiswa komzimba womuntu futhi wamukele amasu amasha okwehlisa isisindo;
• Ukushintsha uhlobo namandla okuqeqeshwa, ngoba ngale ndlela kungenzeka ukukhuthaza umzimba ukuthi usebenzise amandla amaningi, ugweme umphumela wethafa futhi uthanda ukuncipha kanye nokuzuza kwemisipha. Kwezinye izimo, kungahle kube nentshisekelo yokuba nomqaphi wezobuchwepheshe bomzimba ukuze uhlelo lokuqeqesha lusungulwe ngokwenhloso yokukhuthaza izinto ezihlukile zomzimba;
• Amanzi okuphuza emini, ngoba amanzi abalulekile ekusebenzeni kahle komzimba, okungukuthi, ukuze izinqubo zemethambo zenzeke. Uma engekho noma inani elincane lamanzi, umzimba uqala ukonga amandla ukwenza imetabolism, uphazamise inqubo yokwehlisa isisindo futhi uthande umphumela wethafa. Ngalesi sizathu, kunconywa ukuthi uphuze okungenani amalitha ama-2 amanzi ngosuku, kufaka phakathi nokuzivocavoca umzimba;
• Phumula, njengoba kubalulekile ekuvuseleleni imisipha, okuvumela ukuzuza kwemisipha, okubalulekile ekwandiseni imetabolism nokushisa amafutha. Ngaphezu kwalokho, ukulala kahle kusiza ekulawuleni ama-hormone ahlobene nendlala, okuyi-ghrelin ne-leptin, ngakho-ke kunemiphumela emihle ekwehliseni isisindo.

Endabeni yokuba nezinkinga ze-hormonal, kubalulekile ukuthi ngaphezu kokuqondiswa kukadokotela wokudla, umuntu uhambisana nodokotela we-endocrinologist ukuze ukuhlungwa kwala mahomoni egazini kuhlolwe ngezikhathi ezithile, ngoba kusuka lapho kungenzeka wazi ukuthi ngabe ukungabikho kokwehla kwesisindo kungenxa yethonya lamathafa noma kungumphumela wokuphazamiseka kwamahomoni, kubalulekile ukuqala noma ukushintsha ukwelashwa.

Kuyanconywa futhi ukuthi ungadli ukudla okunomkhawulo isikhathi eside futhi ngaphandle kokuqondiswa kokudla okunempilo, ngoba ngaphezu kokukwazi ukuholela ekushodeni komsoco futhi uthande umphumela wethafa, kungaholela ekuphazamisekeni kokudla, njengokudla ngokweqile, isibonelo, futhi umphumela we-accordion, lapho ngemuva kokulahlekelwa isisindo, umuntu ubuyela kwisisindo sokuqala noma ngaphezulu. Qonda ukuthi umphumela we-accordion ungubani nokuthi kwenzeka kanjani.