Uyini umphumela wekhonsathi, izimbangela nokuthi ungakugwema kanjani

-Delile

• Ungawugwema kanjani umphumela we-accordion
• Kuthatha isikhathi esingakanani ukubuyisa isisindo?
• Yini engadala umphumela wekhonsathi
• 1. Uhlobo nokwakheka kokudla
• 2. Izicubu ze-Adipose
• 3. Ukuguqulwa kwamahomoni okusutha
• 4. Shintsha ekudleni

Umphumela wekhonsathi, owaziwa nangokuthi umphumela we-yo-yo, wenzeka lapho isisindo esilahlekile ngemuva kokudla okuncanyana sibuya masinyane sidala ukuthi umuntu abuye anesisindo.

Isisindo, ukudla kanye ne-metabolism kulawulwa ngamahomoni amaningana asebenza ezingeni lezicubu ze-adipose, ubuchopho nezinye izitho, ngakho-ke kukholelwa ukuthi ukubuyiswa kwesisindo akuhlotshaniswa kuphela nezinguquko emikhubeni yokudla noma ekudleni kohlobo, kepha nasekuguqukeni izinga lomzimba nelomzimba emzimbeni emzameni wokunxephezela isikhathi "sendlala" esidlule emzimbeni, njengoba umzimba ungachaza ukwehla kwesisindo ngokuthi "usongo" bese uzama ukubuyela kulokho isikhathi eside kwakujwayelekile, kanye no-5.10 noma u-15 kg.

Ungawugwema kanjani umphumela we-accordion

Ukugwema umphumela we-accordion, kubalulekile ukuthi ukudla kuhlale kuhlolwe ngudokotela noma uchwepheshe wezokudla, ukuze kwanele izidingo zomuntu ngamunye futhi kube nokulandelwa. Ngaphezu kwalokho, kubalulekile uku:

• Gwema ukudla okunomkhawulo noma okungalingani ezingeni lokudla okunempilo, kubalulekile ukuthi udle ukudla okwehlukene futhi okulinganiselayo;
• Yenza imfundo kabusha yokudla, wenze izinguquko endleleni yakho yokuphila ezingasetshenziswa impilo yakho yonke;
• Ukwehla kwesisindo kufanele kuqhubeke;
• Yidla njalo emahoreni amathathu ngezilinganiso ezincane;
• Yidla kancane futhi ukuhlafune kahle ukudla kwakho, ukuze isiginali yokusutha ifinyelele ebuchosheni, ukuze ugweme ukudla ukudla okweqile.

Ngaphezu kwalokho, kubalulekile ukugwema ukungasebenzi komzimba nokwenza umkhuba wokuzivocavoca umzimba okungenani ama-3 ngeviki cishe ihora elilodwa.

Kuthatha isikhathi esingakanani ukubuyisa isisindo?

Olunye ucwaningo lukhombisile ukuthi cishe u-30 kuye ku-35% wokwehla kwesisindo uyalulama onyakeni ongu-1 ngemuva kokwelashwa kuthi abantu abangu-50% babuyele esisindweni sabo sokuqala ngonyaka wesihlanu ngemuva kokuncipha.

Bheka ividiyo elandelayo mayelana nomphumela we-accordion:

Yini engadala umphumela wekhonsathi

Kunemibono eminingi echaza umphumela we-accordion futhi engahlotshaniswa nezici eziningana, njenge:

1. Uhlobo nokwakheka kokudla

Kukholakala ukuthi ukugcwaliseka kokudla okunomkhawulo kakhulu, ukudla okuyisidina nokunomsoco okungalinganiseli kungavuna umphumela wesikhathi eside wokubuyela emuva.

Endabeni yokudla okunomkhawulo, kungenzeka ukuthi ngokuqala kabusha ukudla okujwayelekile, kungaphendulwa izicubu zomsoco, lapho umzimba ufuna ukubuyisa lokho obekulahlekile, kube sengathi kuyimpendulo "yendlala" umuntu udlule kuleso sikhathi. Ngakho-ke, kungaba nezinguquko ezingeni le-metabolic njengokukhiqizwa kokukhiqizwa kwamafutha nokugcinwa, ukuncipha koshukela wegazi futhi, ngenxa yalokho, ukwanda kwesifiso sokudla nenani lokudla okudliwayo emini.

Ama-carbohydrate, amaprotheni kanye namafutha ngesikhathi sokwakheka komzimba kwawo kukhuthaza ukusetshenziswa komoya-mpilo ngendlela ehlukile, ngakho-ke uma kwenzeka ukudla okungalingani, lapho kunesithako esithile sesakhi esithile, njengaleso esenzeka ekudleni kwe-ketogenic, ngokwesibonelo, kungaba nomthelela othile ekuzuzeni isisindo.

2. Izicubu ze-Adipose

Amaseli wezicubu ze-adipose awanalutho lapho umuntu elahlekelwa isisindo, kepha ubukhulu nobungako bawo bugcinwa isikhathi eside. Le ngenye inkolelo-mbono okukholelwa ukuthi iqiniso lokuthi inani nosayizi wamaseli wezicubu ze-adipose ahlala efanayo isikhashana, kusebenze izindlela zokunxeshezelwa komzimba ukuze zenze la maseli agcwalise kancane kancane aze afinyelele kuvolumu ejwayelekile.

3. Ukuguqulwa kwamahomoni okusutha

Kunamahomoni amaningana ahlobene nenqubo yokusutha, atholakala kubantu abake bancipha kanzima, amazinga aphansi e-leptin, i-YY peptide, i-cholecystokinin ne-insulin, ngokwanda kwamazinga e-ghrelin ne-pancreatic polypeptide.

Kukholakala ukuthi lonke ushintsho lwamahomoni lukuvumela ukuthi uphinde uthole isisindo, ngaphandle kokukhuphuka kwe-peptide ye-pancreatic, ngoba ngenxa yalezi zinguquko kukhona ukwanda kwesifiso sokudla, ukuthanda ukudla, futhi ngenxa yalokho, ukuzuza kwezinwele.

Ukuqonda kangcono ukuthi lokhu kwenzeka kanjani, kubalulekile ukukwenza kucace ukuthi i-ghrelin iyi-hormone ebhekele ukuvusa inkanuko ezingeni lobuchopho, ukuze amazinga ayo abe phezulu ngesikhathi sokuzila. Ngakolunye uhlangothi, i-leptin inesibopho sokwehlisa isifiso sokudla, futhi kutholakale ukuthi abantu abalahle isisindo sabo esingu-5%, banciphise amazinga ale hormone. Lesi simo senza kusebenze izindlela zokunxeshezelwa futhi kubangele ukusetshenziswa kwezamandla kwehle kanye nesisindo sokuthola kabusha.

Ngaphezu kwezinguquko kuma-hormone okusutha, ukwehla kwesisindo kuphinde kuhlotshaniswe nezinguquko ku-hypothalamus kanye ne-pituitary gland, nayo engakhuthaza umphumela we-accordion.

4. Shintsha ekudleni

Abanye abantu babika ukwanda kwesifiso sokudla ngemuva kokuncipha, okungase kuhlotshaniswe nazo zonke izinguquko zomzimba ezenzeke emzimbeni ngesikhathi senqubo yokunciphisa umzimba. Kodwa-ke, kukholakala ukuthi lokhu kungenxa yokuthi abantu bakholelwa ukuthi bafanelwe umvuzo, onikezwa njengokudla.