Izeluleko Ezi-15 Eziwusizo Zokunqoba Ukudla Ngokuzitika Ngotshwala

-Delile

• 1. Umsele wokudla
• 2. Gwema ukweqa ukudla
• 3. Zijwayeze ukucabanga
• 4. Hlala ungenawo amanzi
• 5. Zama i-yoga
• 6. Yidla ifayibha eyengeziwe
• 7. Hlanza ikhishi
• 8. Qala ukushaya ijimu
• 9. Yidla ibhulakufesi nsuku zonke
• 10. Lala ngokwanele
• 11. Gcina iphephabhuku lokudla nomoya
• 12. Thola ozokhuluma naye
• 13. Khulisa ukudla kwakho kwamaprotheni
• 14. Hlela ukudla
• 15. Funa usizo
• Okubalulekile

Ukuphazamiseka kokudla ngokweqile (BED) kubhekwa njengesifo esivame kakhulu ukondla nokudla e-United States ().

I-BED icishe ibe ngaphezu kokudla, yisimo somqondo esaziwayo. Lokho kusho ukuthi abantu abanesifo kungenzeka badinge uhlelo lokwelashwa olwenzelwe ngudokotela ukuze balunqobe.

Abantu okutholakala ukuthi bane-BED bahlangabezana neziqephu zokudla amanani amakhulu ngokungavamile, noma ngabe abalambile. Ngemuva kwesiqephu, bangazizwa benomuzwa wecala noma wehlazo.

Iziqephu ezivamile zokuzitika ngokweqile kungaholela ekutholeni isisindo, okungaba nomthelela ezimeni zezempilo ezifana nesifo sikashukela nesifo senhliziyo.

Ngenhlanhla, kunamasu amaningi ongazama kuwo - kokubili ekhaya nangosizo lochwepheshe - ukunciphisa iziqephu zokudla ngokweqile.

Nawa amathiphu ayi-15 okusiza ukunqoba ukuzitika ngotshwala.

1. Umsele wokudla

Ukudla okuthandwayo kuvame ukungabi nempilo kakhulu, futhi ucwaningo lukhombisa ukuthi izindlela zokudla ezinomkhawulo ngokweqile zingadala iziqephu zokudla ngokweqile.

Isibonelo, isifundo esisodwa emantombazaneni angama-496 asakhula sathola ukuthi ukuzila ukudla kuhlotshaniswa nengozi ephezulu yokudla ngokweqile ().

Ngokufanayo, olunye ucwaningo kwabesifazane abangama-103 luqaphele ukuthi ukuyeka ukudla okuthile kuholele ekwandeni kwezifiso nobungozi obukhulu bokudla ngokweqile ().

Esikhundleni sokulandela ukudla okugxile ekusikeni wonke amaqembu okudla noma ukunciphisa kakhulu ukudla kwekhalori ukunciphisa umzimba ngokushesha, gxila ekwenzeni izinguquko ezinempilo.

Yidla ukudla okuphelele, okungalungisiwe, njengezithelo, imifino, nezinhlamvu ezigcwele, futhi ulinganise ukuphathwa kwakho kunokukukhipha ekudleni kwakho ngokuphelele. Lokhu kungasiza ekunciphiseni ukuzitika ngotshwala futhi kuthuthukise impilo engcono.

Isifinyezo Ucwaningo lukhombisa ukuthi ukuzila ukudla noma ukukhipha ukudla okuthile ekudleni kwakho kungahle kuhlotshaniswe nokufisa okwengeziwe nokudla ngokweqile. Gxila ekudleni ukudla okunempilo esikhundleni sokudla noma ukusika ukudla okuthile ngokuphelele.

2. Gwema ukweqa ukudla

Ukusetha isheduli yokudla ejwayelekile nokunamathela kuyo kungenye yezindlela eziphumelela kakhulu zokunqoba ukudla ngokweqile.

Ukweqa ukudla kunganikela ezifisweni futhi kwandise ingozi yokudla ngokweqile.

Ucwaningo olulodwa oluncane, lwezinyanga ezi-2 lukhombise ukuthi ukudla isidlo esisodwa esikhulu ngosuku kukhuphule amazinga kashukela egazini kanye ne-hormone ghrelin evuselela indlala ngezinga elikhulu kunokudla kathathu ngosuku ().

Olunye ucwaningo kubantu abangama-38 luthole ukuthi ukunamathela kundlela yokudla ejwayelekile kuhlotshaniswa nokuncipha kokuvama kokudla ngokweqile ().

Zama ukusetha isimiso sokudla esijwayelekile bese unamathela kuso.

Isifinyezo Ukunamathela kuphethini yokudla ejwayelekile kunganciphisa ubungozi bokudla ngokweqile futhi kungahle kuhlotshaniswe namazinga aphansi e-ghrelin kanye noshukela wegazi osheshayo.

3. Zijwayeze ukucabanga

Ukucabangela umkhuba ohilela ukulalela umzimba wakho nokunaka indlela ozizwa ngayo okwamanje.

Le ndlela ingavimbela ukudla ngokweqile ngokusiza umuntu ukuthi afunde ukubona lapho engasazizwa elambile.

Ukubuyekezwa okukodwa kwezifundo eziyi-14 kutholile ukuthi ukwenza ukuzindla ngokwengqondo kunciphise izehlakalo zokudla ngokweqile nokudla okungokomzwelo ().

Olunye ucwaningo oluncane lubonise ukuthi ukuhlanganisa ukucabanga nokwelashwa kokuziphatha kungathuthukisa indlela odla ngayo kanye nokuzazi ().

Zama ukulalela umzimba wakho ukuze ubone ukuthi indlala iphela nini. Ngokwengeziwe, zama ukudla kancane futhi ujabulele ukudla ukukhuthaza izindlela zokudla ezinempilo.

Isifinyezo Ukuzijwayeza ukucabanga kungakusiza ubone lapho ungasalambile, okungathuthukisa indlela oziphatha ngayo nokunciphisa izehlakalo zokudla ngokweqile.

4. Hlala ungenawo amanzi

Ukuphuza amanzi amaningi usuku lonke kuyindlela elula nokho ephumelelayo yokunqanda izifiso nokuyeka ukudla ngokweqile.

Eqinisweni, ucwaningo lukhombisa ukuthi ukwanda kokungeniswa kwamanzi kungaxhunyaniswa nokwehla kwendlala nokudla ikhalori.

Isibonelo, isifundo esisodwa kubantu abadala abangama-24 sathola ukuthi ukuphuza ama-ounces ayi-17 (500 ml) wamanzi ngaphambi kokudla isidlo kwehlise inani lama-calories adliwe yi-13%, uma kuqhathaniswa neqembu elilawulayo ().

Ngokunjalo, olunye ucwaningo kubantu abadala selukhombisile ukuthi ukuphuza amanzi ayi-13-17 ounces (375-500 ml) wamanzi imizuzu engama-30 ngaphambi kokudla kwehle kakhulu indlala nokudla ikhalori ngenkathi kukhulisa imizwa yokugcwala emini ().

Olunye ucwaningo lukhombisa ukuthi ukuphuza amanzi amaningi kungathuthukisa imetabolism kanye nokwehlisa isisindo (,).

Inani lamanzi umuntu ngamunye okufanele aphuze nsuku zonke lincike ezicini ezahlukahlukene. Ngakho-ke, kungcono ukulalela umzimba wakho uphuze lapho uzizwa womile ukuze uqiniseke ukuthi uhlala unamanzi amaningi.

Isifinyezo Ukuphuza amanzi amaningi kungakugcina uzizwa ugcwele ukunciphisa ikhalori lokudla nokuvimbela ukudla ngokweqile.

5. Zama i-yoga

I-Yoga umkhuba ohlanganisa kokubili umzimba nengqondo ngokusebenzisa izivivinyo ezithile zokuphefumula, ukuma, nokuzindla ukunciphisa ukucindezeleka nokwenza ngcono ukuphumula.

Ucwaningo lukhombisa ukuthi i-yoga ingasiza ukukhuthaza imikhuba yokudla enempilo nokunciphisa ubungozi bokudla okungokomzwelo.

Isifundo esisodwa esincane kubantu abangama-50 abane-BED sikhombise ukuthi ukuzijwayeza i-yoga amasonto ayi-12 kuholele ekwehlisweni okukhulu kwe-binging ().

Olunye ucwaningo emantombazaneni angama-20 luthole ukuthi ukuhlanganisa i-yoga nokwelashwa kwezifo ezingalalisanga iziguli kunciphise ukudangala, ukukhathazeka, nokuphazamiseka kwesithombe somzimba - konke lokhu okungaba yizici ezithinta ukudla ngokomzwelo ().

Ucwaningo lukhombisa nokuthi i-yoga inganciphisa amazinga ama-hormone okuxineka afana ne-cortisol ukugcina ukucindezelwa kulawulwa futhi kuvimbele ukuzitika ngokudla ngokweqile (,).

Zama ukujoyina isitudiyo sendawo se-yoga ukuze uqale ukungeza lolu hlobo lokuzivocavoca enkambisweni yakho. Ungasebenzisa futhi izinsiza eziku-inthanethi namavidiyo ukuzijwayeza ekhaya.

Isifinyezo I-Yoga ingasiza ekuvikeleni ukuzitika ngokudla ngokweqile futhi inganciphisa izimbangela ezivamile njengokucindezeleka, ukucindezeleka nokukhathazeka.

6. Yidla ifayibha eyengeziwe

I-Fibre ihamba kancane ngomgudu wakho wokugaya ukudla, ikugcina uzizwa ugcwele isikhathi eside ().

Olunye ucwaningo lubonisa ukuthi ukwanda kokudla kwe-fiber kunganciphisa izifiso, kunciphise ukudla, nokudla.

Ucwaningo olulodwa oluncane, lwamaviki amabili luthole ukuthi ukwengeza kabili nsuku zonke ngohlobo lwe-fiber etholakala emifino kunciphise indlala nokudla kwekhalori ngenkathi kukhulisa ukugcwala ().

Olunye ucwaningo kubantu abadala abali-10 lukhombise ukuthi ukuthatha ama-gramu ayi-16 e-prebiotic fiber nsuku zonke kukhuphule amazinga ama-hormone athile athonya ukusutha futhi anciphise kakhulu imizwa yendlala ().

Izithelo, imifino, okusanhlamvu, nezinhlamvu ezigcwele kungukudla okuncane okunothe kakhulu okungakugcina uzizwa ugcwele.

Isifinyezo I-fiber ingakusiza uhlale uzizwa ugcwele ukunciphisa ikhalori nokudla kwendlala.

7. Hlanza ikhishi

Ukuba nokudla okuningi okungenamsoco noma ukudla okubangela ukudla ekhishini kungenza kube lula ukuzitika ngokudla.

Ngakolunye uhlangothi, ukugcina ukudla okunempilo esandleni kunganciphisa ubungozi bokudla okungokomzwelo ngokunciphisa inani lezinketho ezingenampilo.

Qala ngokususa ukudla okudla okucutshungulwayo okufana nama-chips, amaswidi, kanye nokudla okulula okupakishwe ngaphambilini bese ukushintsha ukuze uthole ezinye izindlela ezinempilo.

Ukubeka ikhishi lakho ngezithelo, imifino, ukudla okunothe amaprotheni, okusanhlamvu okuphelele, amantongomane, kanye nembewu kungathuthukisa indlela odla ngayo futhi kwehlise ubungozi bokuzitika ngokweqile ngokudla ukudla okungenampilo.

Isifinyezo Ukususa ukudla okungenampilo ekhishini lakho nokugcina ezinye izindlela ezinempilo kungathuthukisa ikhwalithi yokudla futhi kwenze kube nzima ukuzitika ngokudla.

8. Qala ukushaya ijimu

Ucwaningo lubonisa ukuthi ukwengeza ukuzivocavoca umzimba enkambisweni yakho kungavimbela ukuzitika ngotshwala.

Isibonelo, isifundo esisodwa sezinyanga eziyi-6 kubantu abangama-77 sikhombisile ukuthi imvamisa yokuvivinya umzimba evikini lonke iyeke ukudla ngokweqile kuma-81% wabahlanganyeli ().

Olunye ucwaningo kwabesifazane abangama-84 luthole ukuthi ukumatanisa ukwelashwa kokuziphatha kokuzivocavoca nokuvivinya umzimba njalo kuphumelela kakhulu ekunciphiseni imvamisa yokudla ngokweqile kunokwelashwa kuphela ().

Futhi, olunye ucwaningo lukhombisa ukuthi ukuvivinya umzimba kunganciphisa amazinga okuxineka futhi kuthuthukise imizwa yokuvikela ukudla ngokomzwelo ().

Ukuhamba, ukugijima, ukubhukuda, ukuhamba ngebhayisikili nokudlala imidlalo ngezinye zezindlela ezimbalwa ezihlukene zomzimba ezingasiza ekunciphiseni ukucindezeleka futhi zinciphise ukudla ngokweqile.

Isifinyezo Ucwaningo lukhombisa ukuthi ukuzivocavoca umzimba kunganciphisa ubungozi bokuzitika ngotshwala futhi kwehlise amazinga okuxineka.

9. Yidla ibhulakufesi nsuku zonke

Ukuqala usuku ngalunye ngesidlo sasekuseni esinempilo kunganciphisa ubungozi bokuzitika ngotshwala ngokuhamba kosuku.

Ucwaningo oluningi luthole ukuthi ukugcina iphethini yokudla ejwayelekile kuhlotshaniswa nokudla okuncane kakhulu namazinga aphansi e-ghrelin, i-hormone evusa imizwa yendlala (,).

Futhi, ukugcwalisa ukudla okulungile kungakugcina uzizwa ugcwele ukunqanda izifiso nokunciphisa indlala usuku lonke.

Isibonelo, isifundo esisodwa kubantu abangu-15 sathola ukuthi ukudla ibhulakufesi elinamaprotheni aphezulu kunciphise amazinga e-ghrelin ngezinga elikhulu kunokudla ibhulakufesi ephezulu ye-carb ().

Khonamanjalo, ukudla i-oatmeal ene-fiber- ne-protein-rich oatmeal kukhonjisiwe ukuthuthukisa ukulawulwa kwesifiso sokudla nokukhuthaza ukugcwala kolunye ucwaningo kubantu abangama-48 ().

Zama ukuhlanganisa ukudla okunothe okumbalwa, njengezithelo, imifino, noma okusanhlamvu okuphelele, nomthombo omuhle wamaprotheni ukugwema ukudla ngokweqile.

Isifinyezo Ukudla ibhulakufesi eline-fiber- ne-protein elinothile kungavimbela izifiso futhi kukugcine unelisekile njalo ekuseni.

10. Lala ngokwanele

Ukulala kuthinta amazinga akho endlala nesifiso sakho, futhi ukuncishwa ubuthongo kungaxhunyaniswa nokudla ngokweqile.

Empeleni, ucwaningo olulodwa kubantu abayi-146 luthole ukuthi labo abane-BED babike izimpawu zokuqwasha ezibaluleke kakhulu kunabantu abangenawo umlando walesi simo ().

Olunye ucwaningo olukhulu lukhombise ukuthi isikhathi esifushane sokulala sihlotshaniswa namazinga aphezulu we-hormone yokulamba ghrelin namazinga aphansi e-leptin - i-hormone ebhekele ukukhuthaza ukugcwala.

Ngokwengeziwe, ukulala ngaphansi kwamahora ayi-8 ubusuku ngabunye kwakuxhunyaniswe nesisindo somzimba esiphezulu ().

Lwela ukuminyanisa okungenani amahora ayisishiyagalombili ubusuku ngabunye ukugcina isifiso sakho sokudla singene futhi unciphise ubungozi bokudla ngokweqile.

Isifinyezo I-BED ingaxhunyaniswa nokwanda kwezimpawu zokuqwasha. Ukuncishwa ubuthongo kukhonjisiwe ukuguqula amazinga ama-hormone athinta indlala nokudla.

11. Gcina iphephabhuku lokudla nomoya

Ukugcina iphephabhuku lezokudla nemizwelo elilandelela lokho okudlayo nokuthi uzizwa kanjani kungaba yithuluzi eliphumelelayo. Kungasiza ukukhomba izinto ezingadala imizwa nokudla futhi kuthuthukise imikhuba yokudla enempilo.

Ucwaningo olulodwa kubantu abangu-17 lubonise ukuthi ukusebenzisa uhlelo lokuzisiza oluku-inthanethi olubandakanya ukugcina idayari yokudla kuhlotshaniswa neziqephu ezimbalwa zokuzibika zokudla ngokweqile ().

Ezinye izifundo eziningana ziphakamisa nokuthi ukulandelela ukudla kwakho kungaxhunyaniswa nokwanda kwesisindo futhi kusize ukuphathwa kwesisindo sesikhathi eside (,,).

Ukuze uqalise, mane uqale ngokuqopha okudlayo nokuthi uzizwa kanjani usuku ngalunye usebenzisa iphephabhuku noma uhlelo lokusebenza.

Isifinyezo Amajenali okudla nomoya angasiza ekuboneni izimbangela zokubhekana nezinkinga ezingaba khona. Ucwaningo lukhombisa ukuthi ukusebenzisa idayari yokudla kuhlotshaniswa neziqephu ezimbalwa zokudla ngokweqile, kanye nokwanda kwesisindo.

12. Thola ozokhuluma naye

Ukukhuluma nomngani noma nontanga yakho lapho uzizwa sengathi uyabhaka kungasiza ekunciphiseni amathuba akho okudla ngokweqile.

Ucwaningo olulodwa ezinganeni ezingama-101 ezenza i-sleeve gastrectomy lubonise ukuthi ukwesekwa komphakathi okuthembekile kuhlotshaniswa nokudla okuncane kakhulu ().

Olunye ucwaningo kwabesifazane abangama-125 abanesisindo sokukhuluphala lathola ukuthi ukwesekwa okungcono kwezenhlalo kwakuxhunyaniswe nokwehla kokuqina kokudla ngokweqile ().

Uhlelo oluhle lokuxhaswa kwezenhlalo kucatshangwa ukuthi linciphisa umthelela wokucindezeleka, okungasiza ukunciphisa ubungozi beminye imikhuba yokubhekana nokudla njengokudla okungokomzwelo (,).

Ngokuzayo lapho uzizwa uthanda ukudla ngokweqile, thatha ucingo bese ushayela umngani omethembayo noma ilungu lomndeni. Uma ungenaye umuntu ongakhuluma naye, izinombolo zosizo zokuphazamiseka kokudla zitholakala mahhala.

Isifinyezo Uhlelo oluhle lokusekelwa komphakathi lungaxhunyaniswa nokwehla kokuzitika ngotshwala kanye nengcindezi.

13. Khulisa ukudla kwakho kwamaprotheni

Ukufaka ukudla kwakho okunothe ngamaprotheni kungakugcina uzizwa ugcwele futhi kukusize ukulawula ukuthanda kwakho ukudla.

Ucwaningo olulodwa kubantu abayi-19 lukhombisile ukuthi ukwanda kokudla kwamaprotheni kusuka ku-15% kuya ku-30% kuholele ekwehliseni okukhulu kwesisindo somzimba namafutha, kanye nokwehla kokudla ikhalori nsuku zonke ngama-calories angu-441 ().

Ngokufanayo, olunye ucwaningo luthole ukuthi ukulandela ukudla okuneprotheni ephezulu kuthuthukisa imetabolism, kukhuthaza imizwa yokugcwala, namazinga andisiwe e-peptide 1 efana ne-glucagon (GLP-1), i-hormone eyaziwa ngamandla ayo okuvimbela isifiso sokudla ().

Zama ukufaka okungenani umthombo owodwa omuhle wamaprotheni - njengenyama, amaqanda, amantongomane, imbewu, noma imidumba - ekudleni ngakunye futhi ujabulele ukudla okulula okunamaprotheni amaningi lapho uzizwa ulambele ukuvimbela izifiso.

Isifinyezo Ukwandisa ukudla kwakho kwamaprotheni kukhonjisiwe ukwehlisa ukungena kwekhalori, ukuthuthukisa imizwa yokugcwala, nokukhuphula amazinga e-GLP-1, i-hormone engasiza ekunciphiseni ukudla.

14. Hlela ukudla

Ukuhlela ukudla kungasiza ekuqinisekiseni ukuthi unezithako ezinempilo ezandleni zakho ukulungiselela ukudla okunomsoco. Futhi, ukukala osayizi bezingxenye nokubeka okusele kokudla kude kungakusiza ukuthi ugweme ukubangela ukuzitika ngotshwala.

Eqinisweni, isifundo esisodwa kubantu abadala abangaphezu kwama-40,000 sakhombisa ukuthi ukuhlelwa kokudla kuhlotshaniswa nokuthuthuka kwekhwalithi yokudla nokuhlukahluka, kanye nengozi ephansi yokukhuluphala ().

Ukuhlelwa kwesidlo nakho kwenza kube lula ukunamathela kuphethini ejwayelekile yokudla, okuxhunyaniswe nemvamisa enciphile yokudla ngokweqile ().

Beka eceleni ihora noma amabili ngesonto ngalinye ukuhlela ukujikeleza kweviki lonke kokudla kwakho.

Isifinyezo Ukuhlelwa kwesidlo kuhlotshaniswe nokuthuthuka kwekhwalithi yokudla nokuhlukahluka. Kungenza futhi ukunamathela kuphethini yokudla ejwayelekile kube lula futhi kuqinisekiswe ukuthi unezithako ezinempilo esandleni ngaso sonke isikhathi.

15. Funa usizo

Ngenkathi amasu angenhla engasiza, imvamisa uhlelo lokwelashwa olwenzelwe uchwepheshe luyadingeka ukusiza ukunqoba ukubheja.

Ukwelashwa kwe-BED kungabandakanya izinhlobo ezahlukahlukene zokwelashwa noma imishanguzo yokusiza ekulawuleni futhi uphathe noma yiziphi izimbangela noma izimpawu.

Ukwelashwa kokuziphatha kwengqondo, indlela yokwelashwa ephumelela kunazo zonke, kuhlola ukuxhumana phakathi kwemicabango yakho, imizwa, namaphethini wokudla bese kuthuthukisa amasu okuguqula indlela oziphethe ngayo ().

Ezinye izinhlobo zokwelashwa ezisetshenziselwa ukwelapha ukuzitika ngotshwala zifaka phakathi ukwelashwa kokuziphatha okwehlukanisayo, ukwelashwa kwengqondo okusebenzelana nabanye, kanye nokwelashwa kwesisindo sokuziphatha ().

Ama-anti-depressants, i-antiepileptic drugs, kanye nezikhuthazi ezithile kwesinye isikhathi kuyasetshenziswa ukwelapha i-BED, yize kudingeka olunye ucwaningo ukuhlola imiphumela yesikhathi eside yale mithi (,).

Isifinyezo Ukwelashwa kokuziphatha kwengqondo kubhekwa njengendlela yokwelashwa esebenzayo yokudla ngokweqile. Ezinye izinhlobo zokwelashwa nemithi ethile nayo ingasetshenziswa.

Okubalulekile

I-BED yisimo esaziwayo sengqondo esithinta izigidi zabantu emhlabeni jikelele.

Kodwa-ke, kungenzeka ukuyinqoba ngohlelo olufanele lokwelashwa kanye nokuguqulwa kwempilo enempilo.

Inothi lomhleli: Le ngcezu yashicilelwa ekuqaleni ngo-Septhemba 17, 2018. Usuku lwayo lokushicilelwa lwamanje lukhombisa ukubuyekeza, okubandakanya ukubuyekezwa kwezokwelapha nguTimothy J. Legg, PhD, PsyD.