Indlala eyeqile: kungaba yini nokuthi ungayilawula kanjani

-Delile

• 1. Ukuphela kwamanzi emzimbeni
• 2. Ufulawa owedlulele noshukela
• 3. Ukucindezeleka ngokweqile nokungalali ebusuku
• 4. Isifo Sikashukela
• 5. I-Hyperthyroidism
• Ungayilawula kanjani indlala eyeqile

Ukulamba njalo kungabangelwa ukudla okunama-carbohydrate amaningi, ukukhuphuka kwengcindezi nokukhathazeka, noma izinkinga zempilo njengesifo sikashukela. Kodwa-ke, kubalulekile ukuthi wazi ukuthi ukwanda kwendlala kuyinto ejwayelekile ikakhulukazi ngesikhathi sobusha, lapho umuntu osemusha esesigabeni sokukhula okusheshayo futhi kunezinguquko ezinkulu zehomoni emzimbeni.

Ngaphezu kwalokho, ukudla ngokushesha futhi akuvumeli ama-hormone ukuthi axhumane ngesikhathi esifanele phakathi kwesisu nobuchopho, okwandisa umuzwa wendlala. Nazi izinkinga ezi-5 ezingadala indlala:

1. Ukuphela kwamanzi emzimbeni

Ukuntuleka kwamanzi emzimbeni kuvame ukudideka nomuzwa wendlala. Ukukhumbula ukuphuza amanzi amaningi kungaxazulula inkinga yendlala, ngaphezu kokwazi izimpawu ezincane zokuphelelwa amandla kwamanzi nakho kungasiza ekuboneni inkinga.

Ngokuvamile, ukuba nesikhumba esomile, izindebe eziqothukile, izinwele eziqhekekile nomchamo ophuzi kakhulu kulula ukubona izimpawu ezibonisa ukuntuleka kwamanzi emzimbeni. Thola ukuthi kudingeka amanzi angakanani ngosuku.

2. Ufulawa owedlulele noshukela

Ukudla ufulawa omhlophe omningi, ushukela kanye nokudla okune-carbohydrate elicwengiweyo, njengesinkwa esimhlophe, ama-crackers, ama-snacks namaswidi, kudala indlala ngemuva nje kwalokho ngoba lokhu kudla kuyasetshenzwa ngokushesha, kunganiki ukusutha emzimbeni.

Lokhu kudla kubangela izipikisi ku-glucose egazini, okungushukela wegazi, okwenza umzimba ukhiphe i-insulin eningi kakhulu ukwehlisa lowo shukela ngokushesha. Kodwa-ke, ngokunciphisa i-glucose yegazi, indlala iyavela futhi.

Bukela le vidiyo elandelayo futhi ufunde ukuthi ungenzani ukunciphisa isifiso sokudla amaswidi:

3. Ukucindezeleka ngokweqile nokungalali ebusuku

Ukuhlala ucindezelekile, ukukhathazeka noma ukulala kabi kubangela ushintsho lwehomoni oluholela ekwandeni kwendlala. I-hormone leptin, enika ukusutha, iyancipha ngenkathi i-hormone ghrelin inyuka, okuyiyona ebhekele umuzwa wendlala.

Ngaphezu kwalokho, kukhona ukwanda kwe-cortisol, i-hormone yokucindezeleka, evuselela ukukhiqizwa kwamafutha. Nakhu okumele ukwenze ukulwa nokucindezeleka nokukhathazeka.

4. Isifo Sikashukela

Isifo sikashukela yisifo lapho ushukela wegazi uhlale uphakeme, ngoba amaseli ahluleka ukuwuthatha ukuze athole amandla. Njengoba amangqamuzana engakwazi ukusebenzisa ushukela, kunemizwa engapheli yendlala, ikakhulukazi uma umuntu edla kakhulu ama-carbohydrate.

Ama-carbohydrate, njengesinkwa, ipasta, amakhekhe, ushukela, izithelo namaswidi, yizakhamzimba ezibangela ukwanda kukashukela egazini, futhi abanesifo sikashukela abakwazi ukuyisebenzisa kahle ngaphandle kwezidakamizwa ne-insulin. Yazi izimpawu zesifo sikashukela.

5. I-Hyperthyroidism

Ku-hyperthyroidism kukhona ukwanda kokugayeka komzimba okujwayelekile, okudala izinkinga ezifana nokulamba njalo, ukukhuphuka kwenhliziyo nokuncipha, ikakhulu ngenxa yokulahleka kwemisipha.

Ukulamba njalo kubonakala njengendlela yokukhuthaza ukusetshenziswa kokudla ukukhiqiza amandla anele ukugcina imetabolism iphakeme. Ukwelashwa kungenziwa ngokusetshenziswa kwemithi, ukwelashwa kwe-iodine noma ukuhlinzwa. Bona okuningi nge-hyperthyroidism.

Ungayilawula kanjani indlala eyeqile

Amanye amasu angasetshenziswa ukulwa nendlala engapheli yilena:

• Gwema ukudla okunoshukela omningi njengamaqebelengwane, amakhukhi, amakhekhe noma u-ayisikhilimu, isibonelo, njengoba enyusa ushukela egazini ngokushesha, nawo owehla ngokushesha ubangele ukwanda kwendlala;
• Khulisa ukudla okunothe kakhulu okufana nokolweni ne-oat bran, imifino, imidumba, izithelo ezinamakhoba kanye ne-bagasse, nembewu efana ne-chia, ifilakisi nesesame, njengoba imicu yandisa umuzwa wokusutha. Bona uhlu oluphelele lokudla okune-fiber;
• Yidla ukudla okunothe amaprotheni ngaso sonke isikhathi sokudla, njengamaqanda, inyama, inhlanzi, inkukhu kanye noshizi, isibonelo, ngoba amaprotheni ayizakhi ezinikeza ukusutha okuningi;
• Sebenzisa amafutha amahle njengamafutha omnqumo e-virgin virgin, ama-chestnut, ama-walnuts, ama-alimondi, amakinati, imbewu ye-chia, i-flaxseed, i-sesame nezinhlanzi ezinamafutha njenge-sardines, i-tuna ne-salmon;
• Zijwayeze ukuzivocavoca umzimba nsuku zonke, ngoba kusiza ukukhipha ama-endorphin ebuchosheni, ama-hormone anikeza umuzwa wenhlalakahle, uphumule, uthuthukise imizwa futhi wehlise ukukhathazeka nesifiso sokudla.

Kodwa-ke, uma izimpawu zokulamba njalo ziqhubeka, kubalulekile ukuthi uthintane nodokotela we-endocrinologist ukuze uhlole ushintsho lwama-hormone noma ubukhona besifo.

Buka kuvidiyo engezansi konke ongakwenza ukuze ungalambi: