Ukuzizwa Ulambile Ngemuva Kokudla: Kungani Kwenzeka nokuthi Yini Okufanele Uyenze

-Delile

• Izimbangela nezixazululo
• Ukwakhiwa kwesidlo
• Yelula ama-receptors
• Ukumelana neLeptin
• Izici zokuziphatha nezindlela zokuphila
• Okubalulekile

Indlala yindlela yomzimba wakho yokwazisa ukuthi idinga ukudla okwengeziwe.

Kodwa-ke, abantu abaningi bazithola bezizwa belambile ngisho nangemva kokudla. Izici eziningi, kufaka phakathi indlela odla ngayo, ama-hormone, noma indlela ophila ngayo, zingachaza lesi simo.

Lo mbhalo usiza ukuchaza ukuthi kungani ungazizwa ulambile ngemuva kokudla nokuthi yini okufanele uyenze ngakho.

Izimbangela nezixazululo

Kunezizathu eziningana zokuthi kungani abanye abantu bezizwa belambile ngemuva kokudla.

Ukwakhiwa kwesidlo

Okokuqala, kungaba ngenxa yokwakheka kokudla okunempilo.

Ukudla okuqukethe ingxenye enkulu yamaprotheni kuvame ukudala imizwa egcwele yokugcwala kunokudla okunesilinganiso esikhulu sama-carbs noma amafutha - noma ngabe ukubalwa kwawo kwekhalori kufana (,,).

Ucwaningo oluningi lukhombisile ukuthi ukudla kwamaprotheni aphezulu kungcono ekuvuseleleni ukukhishwa kwamahomoni okugcwala, njenge-glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK), ne-peptide YY (PYY) (,,).

Futhi, uma ukudla kwakho kungenayo i-fiber, ungazithola uzizwa ulambile kaningi.

I-Fiber wuhlobo lwe-carb oluthatha isikhathi eside ukugaya futhi lunganciphisa izinga lokukhipha isisu sakho. Uma kugaywa emgudwini wakho wokugaya ongaphansi, kuphinde kukhuthaze ukukhishwa kwamahomoni acindezela isifiso sokudla afana ne-GLP-1 ne-PYY ().

Ukudla okunamaprotheni amaningi kufaka phakathi inyama, njengesifuba senkukhu, inyama yenkomo engenamafutha, i-turkey nezimfanzi. Okwamanje, ukudla okune-fiber eningi kubandakanya izithelo, imifino, amantongomane, imbewu nezinhlamvu.

Uma uthola ukuthi ulambile ngemuva kokudla bese uqaphela ukuthi ukudla kwakho kuvame ukungabi namaprotheni nefayibha, zama ukufaka amaprotheni amaningi kanye nokudla okune-fiber ekudleni kwakho.

Yelula ama-receptors

Ngaphandle kokwakheka kokudla, isisu sakho sinama-receptor receptors adlala indima enkulu ekukhuthazeni imizwa yokugcwala ngesikhathi nangemva kokudla.

Ama-stretch receptors athola ukuthi isisu sakho siyanda kangakanani ngesikhathi sokudla bese ethumela amasiginali ngqo ebuchosheni bakho ukukhuthaza imizwa yokugcwala nokunciphisa isifiso sakho sokudla ().

Lawa ma-receiver receptors awanciki ekwakhiweni kokudla okunomsoco. Esikhundleni salokho, bathembele kumthamo ophelele wesidlo ().

Kodwa-ke, imizwa yokugcwala elethwe ngama-stretch receptors ayihlali isikhathi eside. Ngakho-ke yize zingakusiza ukuthi udle kancane ngesikhathi sokudla futhi ngemuva nje kwalokho, azikhuthazi imizwa yesikhathi eside yokugcwala (,).

Uma ungazitholi uzizwa ugcwele ngesikhathi noma ngokushesha ngemuva kokudla, zama ukufaka ukudla okuningi okunevolumu ephezulu kodwa okunama-calories amancane (,).

Lokhu kudla, okufana nemifino eminingi emisha, izithelo, ama-popcorn aqhamuke emoyeni, imfanzi, isifuba senkukhu, ne-turkey, kuvame ukuba nokuqukethwe komoya noma kwamanzi. Futhi, ukuphuza amanzi ngaphambi noma ngokudla kwengeza ivolumu esidlweni futhi kungaqhubekisela phambili ukugcwala ().

Yize iningi lalevolumu ephezulu, ukudla okunekhalori eliphansi kukhuthaza isikhathi esifushane, ukugcwala ngokushesha ngokusebenzisa ama-receptor receptors, zivame ukuba phezulu kuma-protein noma i-fiber, zombili ezikhuthaza imizwa yokugcwala isikhathi eside ngemuva kwalokho ngokuvuselela ukukhishwa kwamahomoni agcwele.

Ukumelana neLeptin

Kwezinye izimo, izingqinamba zamahomoni zingachaza ukuthi kungani abanye abantu bezizwa belambile ngemuva kokudla.

ILeptin yihomoni eyinhloko ekhombisa imizwa yokugcwala ebuchosheni bakho. Yenziwe ngamaseli anonile, ngakho-ke amazinga ayo egazi ajwayele ukwanda phakathi kwabantu abathwala amafutha amaningi.

Kodwa-ke, inkinga ukuthi kwesinye isikhathi i-leptin ayisebenzi ngendlela efanele ebuchosheni, ikakhulukazi kwabanye abantu abanokukhuluphala. Lokhu kuvame ukubizwa ngokuthi ukumelana ne-leptin ().

Lokhu kusho ukuthi yize kune-leptin eningi egazini, ubuchopho bakho abuyiboni futhi buqhubeka nokucabanga ukuthi ulambile - nangemva kokudla ().

Yize ukumelana ne-leptin kuyinkinga eyinkimbinkimbi, ucwaningo luphakamisa ukuthi ukwenza umsebenzi ojwayelekile womzimba, ukunciphisa ukudla ushukela, ukukhuphula ukudla kwe-fiber, nokulala ngokwanele kungasiza ekunciphiseni ukumelana ne-leptin (,,,).

Izici zokuziphatha nezindlela zokuphila

Ngaphandle kwezinto ezibalulekile ezingenhla, izici eziningana zokuziphatha zingachaza ukuthi kungani uzizwa ulambile ngemuva kokudla, kufaka phakathi:

• Ukuphazamiseka ngenkathi udla. Ucwaningo luphakamisa ukuthi abantu abadla abaphazamisekile bazizwa bengagcwele futhi banesifiso esikhulu sokudla usuku lonke. Uma uvame ukudla okuphazamisekile, zama ukujwayela ukucabanga ukuze ubone kangcono izimpawu zomzimba wakho (,).
• Ukudla ngokushesha okukhulu. Ucwaningo lukhombisa ukuthi abadla ngokushesha bavame ukuzizwa bengasuthi kunalabo abadla kancane ngenxa yokuntula ukuhlafuna nokuqwashisa, okuxhumene nemizwa yokugcwala. Uma ungumuntu odla ngokushesha, phokophela ekuhlafuneni ukudla kwakho kahle kakhulu (,).
• Ukuzizwa ucindezelekile. Ukucindezeleka kuphakamisa i-hormone cortisol, engahle ikhuthaze indlala nezifiso. Uma uthola ukuthi uvame ukucindezelwa, zama ukufaka i-yoga noma ukuzindla enkambisweni yakho yangesonto ().
• Ukuzivocavoca kakhulu. Abantu abavivinya umzimba kakhulu bathambekele ekubeni nezifiso ezinkulu zokudla namakhemikhali asheshayo. Uma uzivocavoca umzimba kakhulu, kungadingeka ukuthi usebenzise ukudla okuningi ukuze uphehla ukusebenzisa kwakho ().
• Ukuntuleka kokulala. Ukulala ngokwanele kubalulekile ekulawuleni ama-hormone, njenge-ghrelin, amazinga awo avame ukuba phezulu phakathi kwabantu abantula ubuthongo. Zama ukusetha inqubo yokulala enempilo noma ukukhawulela ukukhanya okuluhlaza okwesibhakabhaka ebusuku ukuze uthole ukulala ngokwanele (,).
• Ukungadli ukudla okwanele. Kwezinye izimo, ungazizwa ulambile ngemuva kokudla ngoba nje ungadlanga ngokwanele emini.
• Ushukela wegazi ophakeme nokumelana ne-insulin. Ukuba namazinga aphezulu kashukela egazi nokumelana ne-insulin kungakhuphula kakhulu amazinga akho endlala ().

Ungazizwa ulambile ngemuva kokudla ngenxa yokushoda kwamaprotheni noma i-fiber ekudleni kwakho, ungadli ukudla okwanele okunomthamo omkhulu, izingqinamba zamahomoni ezifana nokumelana ne-leptin, noma ukukhetha kokuziphatha nokuziphatha. Zama ukusebenzisa ezinye zeziphakamiso ezingenhla.

Okubalulekile

Ukuzizwa ulambile kuyinkinga ejwayelekile kubantu abaningi emhlabeni wonke.

Imvamisa kungumphumela wokudla okunganele okungenawo amaprotheni noma i-fiber. Noma kunjalo, kungahle kube ngenxa yezinkinga zehomoni, njengokumelana ne-leptin, noma indlela yakho yokuphila yansuku zonke.

Uma uvame ukuzithola ulambile ngemuva kokudla, zama ukusebenzisa ezinye iziphakamiso ezisekelwe ebufakazini ngenhla ukusiza ukunqanda isifiso sakho sokudla.