Ukudla Okune Okungadala Ukucindezeleka

-Delile

• Buyekeza kwe-

Yize amnandi amaholidi, ukuxokozela nakho kungacindezela. Ngeshwa ukudla okuthile kungakhulisa ukucindezeleka. Nazi ezine okufanele uziqaphele, nokuthi kungani zingakhuphula ukukhathazeka kwakho:

Ikhafeyini

Angikwazi ukuphila ngaphandle kwenkomishi yami yasekuseni kaJoe, kodwa ukuphuza iziphuzo ezine-caffeine usuku lonke noma ukuphuza ngaphezu kwalokho okujwayele umzimba wakho kungabangela ukucindezeleka kwakho ukuba kubile. I-caffeine ivuselela uhlelo lwakho lwezinzwa, okusho ukuthi okuningi kungaholela ekushayeni kwenhliziyo okusheshayo futhi kwandise umfutho wegazi. Kungacasula futhi uhlelo lwakho lokugaya ukudla. Ukwengeza, i-caffeine eningi ingaphazamisa ukulala futhi ibangele ukuphelelwa amanzi emzimbeni, okungaqeda amandla futhi kubangele ubuhlungu bekhanda.

Utshwala

Ukuphuza iwayini okumbalwa kungase kukwenze uzizwe ukhululekile, kodwa ukuphuza ngokweqile kungandisa ingcindezi. Utshwala buvuselela ukukhiqizwa kwamahomoni afanayo akhiqizwa ngumzimba uma unengcindezi, kanti ucwaningo lukhombisa ukuthi ingcindezi notshwala "kuyaphakelana". Ucwaningo lwaseNyuvesi yaseChicago lubheke amadoda angama-25 aphile kahle awenza umsebenzi wokukhuluma esidlangalaleni ocindezelayo kwase kuba umsebenzi wokulawula ongacindezeli. Ngemuva komsebenzi ngamunye izihloko zathola uketshezi ngaphakathi - kungaba okulingana neziphuzo ezimbili ezidakayo noma i-placebo. Abaphenyi balinganisa imiphumela efana nokukhathazeka kanye nesifiso sokwengeza utshwala, kanye nokushaya kwenhliziyo, umfutho wegazi, kanye namazinga e-cortisol (i-hormone yokucindezeleka) ekhona. Bathola ukuthi empeleni utshwala bungahlehlisa imizwa yokungezwani okulethwa yingcindezi, futhi ingcindezi inganciphisa imiphumela emnandi yotshwala nezifiso ze-spike kokuningi. Njenge-caffeine, utshwala buqeda amanzi emzimbeni futhi bungaphazamisa ukulala.

Ushukela Ocwengiwe

Akukhona nje kuphela ukuthi ukudla okunoshukela kuvame ukuphucwa imisoco, kodwa ukushintshashintsha okubangela kushukela wegazi kanye namazinga e-insulin kungaholela ekucasukeni nasekugxiliseni kahle ingqondo. Uma wake wazitika ngokweqile ezintweni ezijabulisayo zeholide, kungenzeka ukuthi uke wahlangabezana nezimo ezingashintshi ezihambisana noshukela omfushane, olandelwa ukuphahlazeka.

Ukudla Okuphezulu-Sodium

Uketshezi lukhangwa isodium njengozibuthe, ngakho-ke uma uthatha i-sodium eningi, uzogcina uketshezi olwengeziwe. Lolu ketshezi olungeziwe lubeka umsebenzi omningi enhliziyweni yakho, lukhuphule umfutho wegazi, futhi luholele ekuqunjelweni, ekugcinweni kwamanzi nasekukhukhumaleni, konke lokhu okuyimiphumela engemihle engadonsa amandla akho futhi ikhuphule izinga lokuxineka kwakho.

Manje zithini izindaba ezimnandi? Ukudla okunye kungaba nomphumela ohlukile, ukunciphisa ukucindezeleka nokusiza ukuphuma emaphethelweni. Shintshela ku- Finyelela e-Hollywood Live NgoLwesithathu - Ngizokwabelana nabathile abasebenza ngocingo olumnandi noBilly Bush noKit Hoover. Ngizokwabelana futhi ngokunye okungahlanganisiwe embukisweni lapha kokuthunyelwe kwebhulogi ngoLwesithathu.

Ingabe ucindezelekile ngalesi sikhathi sonyaka? Uyazi ukuthi ukudla okubalulwe ngenhla kungengeza ubunzima? Sicela wabelane ngemicabango yakho noma uyithumele ku- @cynthiasass naku- @Shape_Magazine!

UCynthia Sass unguchwepheshe wezokudla obhalisiwe oneziqu ze-master kukho kokubili isayensi yokudla kanye nempilo yomphakathi. Ojwayele ukubonwa ku-TV kazwelonke ungumbhali onikela nge-SHAPE nomxhumanisi wokudla kuNew York Ranger naseTampa Bay Rays. Umthengisi wakhe wakamuva weNew York Times nguCinch! Nqoba Izifiso, Yehlisa Amakhilogremu futhi Ulahlekelwe Amayintshi

Buyekeza kwe-