Fight Stress Ukudla Okuhlobene

-Delile

• Ukucindezeleka kungase kubangele ukudla kakhulu futhi kuphazamise imikhuba yakho yokudla enempilo elinganiselayo. Nakhu ukuthi ungalwa kanjani!
• Qaphela lezi zici ezintathu ezimangazayo zokudla ngokweqile.
• Nasi isibuyekezo esisheshayo sendlela yokuqinisa imikhuba yakho yokudla enempilo elinganiselayo!
• Buyekeza kwe-

Ukucindezeleka kungase kubangele ukudla kakhulu futhi kuphazamise imikhuba yakho yokudla enempilo elinganiselayo. Nakhu ukuthi ungalwa kanjani!

Impi enkulu nomama wakho noma umnqamulajuqu womsebenzi wokubulala ungakuthumela ngqo kumakhukhi - akumangazi lokho. Kodwa manje ucwaningo olusha lubonisa ukuthi ngisho nokucasula okuncane, njengokubeka okhiye bakho ngendlela engafanele, kungaphazamisa imikhuba yokudla enempilo elinganiselayo.

Ngenkathi abacwaningi abavela eNyuvesi yaseBrithani iLeeds belandelela imikhuba yabasebenzi abangama-422, bathola ukuthi abesifazane abahlangabezana nalezi zingcindezi ezincane bathambekele ekudleni imifino embalwa nokudla okulula okunonisayo usuku lonke.

Isizathu salokhu kudla okuhlobene nokucindezela: Umzimba wakho ukhiqiza i-hormone cortisol ngaphansi kwengcindezi, edala izifiso zokudla okunama-kilojoule amaningi, kuchaza umbhali ocwaningayo uDaryl O'Connor, Ph.D.

Iseluleko sethu? Ngokuzayo lapho ufuna ukubhibhidla, khetha ukwelashwa okunempilo - njengezaqathe ne-hummus-- okuzohlinzeka ngamandla owadingayo, kukusize ugweme ukuzitika, ngenkathi ugcina isisindo sakho sibheke.

Qaphela lezi zici ezintathu ezimangazayo zokudla ngokweqile.

Ngaphandle kwezinhloso zakho ezinhle zokuqhumisa umusi ngendlela enempilo - noma ngabe usejimini noma ngomzuzwana wokuphefumula okujulile - kungenzeka ungabi nakho ukulawula okuphelele ngamandla akho.

Nazi ezinye zezizathu okungenzeka ukuthi udla ngokweqile futhi unganaki imikhuba yokudla enempilo:

1. Ukudla okuhlobene nengcindezi kungenzeka uma uzungezwe umsindo. Lapho abacwaningi basePennsylvania State University benza isivivinyo kwabesifazane abangu-34 egumbini elinomsindo, labo ababengakwazi ukuvala umsindo badle ama-calories aphindwe kabili kunalabo ababengakwazi.

Ungakuyeka Kanjani Ukudla Ngokuzitika futhi Ulawule Ukushuba Letha ama-earplugs noma i-iPod. Izothulisa umsindo futhi ikusize ukwazi ukuphatha - ngakho-ke uzozizwa ungakhungathekile.

2. Ukudla okuhlobene nengcindezi kungenzeka uma udla ukudla okuthile. Abesifazane abaningi abazama ukunciphisa umzimba babhekisisa ukuthi yini abangayidla nabangakwazi ukuyidla. Umphumela: Bafuna induduzo ngokudla okwenqatshelwe lapho benengcindezi.

Ungakuyeka Kanjani Ukudla Ngokuzitika Ngokweqile futhi Ulawule Ukungezwani Ungathathi noma yikuphi ukuvinjelwa kokudla. Ochwepheshe basikisela ukuthola amaphesenti ayi-10 wama-khalori akho kusuka "ekudleni okujabulisayo," ngakho-ke zithokozise nsuku zonke (vele ubuke izingxenye zakho).

3. Ukudla okuhlobene nengcindezi kungenzeka lapho ulindele. Abesifazane abakhulelwe bangakhathala kalula, futhi ucwaningo olushicilelwe ku-Journal of the American Dietetic Association luthole omama abakhathele nabakhathazekile okufanele bathambekele ekudleni ama-carbs namafutha amaningi kunabalingani babo abakhululekile.

Ungakuyeka Kanjani Ukudla Ngokuzitika Ngokweqile futhi Ulawule Ukungezwani Ukudla okulula kwezithelo nemifino. Abesifazane abakhathazekile badle umkhiqizo omncane futhi baba namazinga aphansi ezakhamzimba ezibalulekile, njengevithamini C nefolate.

Nasi isibuyekezo esisheshayo sendlela yokuqinisa imikhuba yakho yokudla enempilo elinganiselayo!

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