Izimpawu eziyi-9 zokuthi awudli ngokwanele

-Delile

• 1. Amazinga Amandla Aphansi
• 2. Ukulahleka Kwezinwele
• 3. Indlala Engapheli
• 4. Ukungakwazi Ukukhulelwa
• 5. Izinkinga Zokulala
• 6. Ukuthukuthela
• 7. Ukuzizwa Ubanda Njalo
• 8. Ukuqunjelwa
• 9. Ukukhathazeka
• Okusemqoka

Ukuthola nokugcina isisindo esinempilo kungaba yinselele, ikakhulukazi emphakathini wanamuhla lapho ukudla kutholakala khona njalo.

Kodwa-ke, ukungadli amakhalori anele nakho kungakhathaza, noma kungenxa yokuvinjelwa kokudla ngamabomu, ukuncipha kwesifiso sokudla noma ezinye izizathu.

Eqinisweni, ukudla ngaphansi kokudla njalo kungaholela ezinkingeni eziningi zempilo yengqondo, yomzimba nengokomzwelo. Nazi izimpawu ezi-9 zokuthi awudli ngokwanele.

1. Amazinga Amandla Aphansi

Amakholori amayunithi wamandla asetshenziswa umzimba wakho ukusebenza.

Uma ungadli amakhalori anele, kungenzeka uzizwe ukhathele isikhathi esiningi.

Inani lamakhalori adingekayo kule misebenzi eyisisekelo kungakapheli isikhathi samahora angama-24 libizwa njengezinga lakho lokuphumula lomzimba.

Iningi labantu linezinga lokuphumula lomzimba eliphakeme kunama-calories ayi-1 000 ngosuku. Ukungeza ukuzivocavoca umzimba kungakhuphula izidingo zakho zansuku zonke ngamanye ama-calories ayi-1 000 noma ngaphezulu.

Yize ama-hormone nawo edlala indima ekulinganisweni kwamandla, imvamisa uma uthatha amakhalori amaningi kunalokho okudingekayo, uzogcina okuningi okweqile njengamafutha. Uma uthatha amakhalori ambalwa kunalokho okudingekayo, uzolahlekelwa isisindo.

Ukukhawulela ukutholwa kwamakhalori angaphansi kuka-1 000 nsuku zonke kunganciphisa isilinganiso sakho semetabolism futhi kuholele ekukhathaleni njengoba ungathathi amakhalori anele ukusekela nemisebenzi eyisisekelo ekugcina uphila.

Ukudla okuncane kakhulu kuxhunyaniswe kakhulu namandla aphansi kubantu asebekhulile, ukudla kwabo okungancipha ngenxa yokwehla kwesifiso sokudla ().

Ezinye izifundo kubasubathi besifazane zithole ukuthi ukukhathala kungenzeka lapho ukudla ikhalori kuphansi kakhulu ukuxhasa izinga eliphakeme lomsebenzi womzimba. Lokhu kubonakala kuvame kakhulu emidlalweni egcizelela ukuba mncane, njengejimu yokuvocavoca umzimba nokushushuluza ngomzimba (,).

Kodwa-ke ngisho nokusebenza komzimba okulula njengokuhamba noma ukuthatha izitebhisi kungadala ukuthi ukhathale kalula uma ukudla kwakho ikhalori kungaphansi kwezidingo zakho.

Ukudla amakhalori ambalwa kakhulu kungaholela ekukhathaleni ngenxa yamandla anganele okuzivocavoca noma okwenza ukunyakaza okungaphezu kwemisebenzi eyisisekelo.

2. Ukulahleka Kwezinwele

Izinwele ezilahlekile zingakhathaza kakhulu.

Kuyinto evamile ukulahlekelwa imicu eminingana yezinwele nsuku zonke. Kodwa-ke, uma uqaphela inani elikhulile lezinwele elinqwabelana ku-hairbrush yakho noma edreyini yokugeza, kungaba uphawu lokuthi awudli ngokwanele.

Izakhi zomzimba eziningi ziyadingeka ukugcina ukukhula okujwayelekile, okunempilo kwezinwele.

Ukudla okunganele kwama-calories, amaprotheni, i-biotin, i-iron nezinye izakhamzimba kuyimbangela ejwayelekile yokulahleka kwezinwele (,, ,,,).

Ngokuyisisekelo, lapho ungathathi amakhalori anele nezakhi zomzimba ezibalulekile, umzimba wakho uzobeka phambili impilo yenhliziyo yakho, ubuchopho nezinye izitho ngaphezu kokukhula kwezinwele.

Ukulahleka kwezinwele kungenzeka ngenxa yokungadli ngokwanele kwama-calories, amaprotheni kanye namavithamini namaminerali athile.

3. Indlala Engapheli

Ukulamba ngaso sonke isikhathi kungenye yezimpawu ezisobala ukuthi awudli ukudla okwanele.

Ucwaningo luqinisekisa ukuthi isifiso sokudla kanye nokudla kuyakhuphuka ekuphenduleni umkhawulo wekhalori omkhulu ngenxa yezinguquko kumazinga amahomoni alawula indlala nokugcwala (,,,).

Ucwaningo olulodwa lwezinyanga ezintathu lulandele amagundane anikezwa ukudla okuqukethe ama-calories angama-40% ngaphansi kunokujwayelekile.

Kutholakale ukuthi amazinga abo ama-hormone acindezela i-leptin ne-IGF-1 anciphile nezimpawu zokulamba zikhuphuke kakhulu ().

Kubantu, ukuvinjelwa kwekhalori kungadala indlala nokulangazelela ukudla kuzo zombili izisindo ezijwayelekile nabantu abakhuluphele ngokweqile.

Ocwaningweni lwabantu abadala abangama-58, ukusebenzisa i-40% -i-calories ekhawulelwe ekudleni kwenyuse amazinga endlala cishe nge-18% ().

Ngaphezu kwalokho, ukutholakala kwekhalori eliphansi kukhonjisiwe ukukhulisa ukukhiqizwa kwe-cortisol, i-hormone yokucindezeleka exhunyaniswe nendlala nokwanda kwamafutha esiswini (,).

Empeleni, uma ukudla kwakho kwekhalori kwehla kakhulu, umzimba wakho uzothumela amasiginali akushayela ukuba udle ukuze ugweme indlala engaba khona.

Ukuyekethisa kungadala ukushintsha kwamahomoni okwandisa indlala ukuze kunxeshezelwe ukunganele kwekhalori nokudla kwezakhi.

4. Ukungakwazi Ukukhulelwa

Ukuthatha kancane kungaphazamisa ikhono lowesifazane lokukhulelwa.

I-hypothalamus ne-pituitary gland etholakala ebuchosheni bakho isebenza ndawonye ukugcina ibhalansi ye-hormonal, kufaka phakathi impilo yokuzala.

I-hypothalamus ithola amasiginali avela emzimbeni wakho ayazise uma amazinga e-hormone edinga ukulungiswa.

Ngokuya ngezimpawu ezizitholayo, i-hypothalamus ikhiqiza ama-hormone avuselela noma avimbele ukukhiqizwa kwe-estrogen, i-progesterone namanye ama-hormone ngendlala yakho ye-pituitary.

Ucwaningo lukhombisile ukuthi lolu hlelo oluyinkimbinkimbi luzwela kakhulu ekushintsheni kokudla kwekhalori nesisindo ().

Lapho ikhalori lakho lokudla noma iphesenti lamafutha omzimba lehla kakhulu, amasiginali angakhubazeka, okuholele kuzinguquko kwinani lamahomoni akhishwe.

Ngaphandle kwesilinganiso esifanele samahomoni okuzala, ukukhulelwa akukwazi ukwenzeka. Isibonakaliso sokuqala salokhu yi-amenothhea ye-hypothalamic, noma ukungayi esikhathini izinyanga ezintathu noma ngaphezulu ().

Esifundweni esidala, lapho abesifazane abangama-36 abanesisindo esiphansi abane-amenorrhea noma ukungabi nenzalo okuhlobene nokuvinjelwa kwekhalori kwandisa ukudla kwabo kwekhalori futhi bathola isisindo somzimba esifanele, ama-90% aqala ukuya esikhathini kwathi ama-73% akhulelwa ().

Uma uzama ukukhulelwa, qiniseka ukuthi udla ukudla okunomsoco, okwanele-ikhalori ukuze uqinisekise ukusebenza kahle kwe-hormonal nokukhulelwa okunempilo.

Ukudla amakhalori ambalwa kakhulu kungaphazamisa amasiginali wokuzala, okuholele ebunzimeni bokukhulelwa.

5. Izinkinga Zokulala

Kutholwe ukungalali kahle okuholele ekumelaneni ne-insulin nokuzuza kwesisindo ezifundweni eziningi ().

Ngaphezu kwalokho, ngenkathi ukudla ngokweqile kungadala ubunzima bokulala, kubonakala sengathi ukuzincisha ukudla okuqinile kungaholela nasezinkinga zokulala.

Ucwaningo lwezilwane nolwabantu lukhombisile ukuthi ukuvinjelwa kwekhalori kwezinga lendlala kuholela ekuphazanyisweni kokulala nokwehliswa kokulala okuhamba kancane, okwaziwa nangokuthi ukulala okujulile ().

Kokunye ukuhlola kwabafundi basekolishi abangama-381, ukudla okunomkhawulo nezinye izinkinga zokudla bezixhunyaniswe nekhwalithi yokulala engeyinhle nokuzizwa uphansi ().

Kokunye ukufunda okuncane kwabesifazane abasebasha abayi-10, amasonto amane okudliwayo kuholele ebunzimeni obukhulu bokulala nokuncipha kwesikhathi esichithwa ebuthongweni obukhulu ().

Ukuzwa sengathi ulambile kakhulu ukulala noma ukuvuka ulambile kuyizimpawu ezinkulu zokuthi awutholi ngokwanele ukudla.

Ukudonswa phansi kuye kwaxhunyaniswa nokulala okusezingeni eliphansi, kufaka phakathi ukuthatha isikhathi eside ukulala nokuchitha isikhathi esincane ebuthongweni obukhulu.

6. Ukuthukuthela

Uma izinto ezincane seziqale ukukuhlehlisa, kungahle kuhlobene nokungadli ngokwanele.

Ngempela, ukucasuka kwakungezinye zezinkinga ezahlangabezana nezinsizwa ezathola ukuvinjelwa kwekhalori njengengxenye yesilingo seMinnesota sendlala ngesikhathi seMpi Yezwe II ().

Lawa madoda athuthuka futhi aba nezinye izimpawu ngenkathi edla isilinganiso sama-calories ayi-1,800 ngosuku, abekade ehlukaniswa “ngendlala encane” ngezidingo zawo zekhalori. Izidingo zakho zingase zibe phansi, kunjalo.

Ucwaningo lwakamuva lwabafundi abangama-413 basekolishi kanye nabezikole eziphakeme luphinde lwathola ukuthi ukucasuka kuhlotshaniswa nokudla kanye namaphethini okudla anqande ().

Ukuze ugcine isimo sakho semizwa sikwi-keel ngisho, ungavumeli amakhalori akho ehle kakhulu.

Ukudla ikhalori eliphansi isikhathi eside kanye namaphethini okudla anemikhawulo kuye kwaxhunyaniswa nokucasuka nokuzizwa kahle.

7. Ukuzizwa Ubanda Njalo

Uma uzizwa ugodola njalo, ukungadli ukudla okwanele kungaba imbangela.

Umzimba wakho udinga ukushisa inani elithile lama-calories ukuze wakhe ukushisa futhi ugcine ukushisa komzimba okunempilo, nokunethezeka.

Eqinisweni, ukuvinjelwa okuncane kwekhalori kubonisiwe ukwehlisa izinga lokushisa lomzimba.

Esifundweni seminyaka eyisithupha esilawulwayo sabantu abadala abangama-72 abaneminyaka ephakathi, labo abadle isilinganiso esilinganiselwe sama-calories angu-1,769 nsuku zonke babenamazinga okushisa omzimba aphansi kakhulu kunamaqembu adle ama-calories angama-2,300-2,900, ngaphandle kokwenza umsebenzi womzimba ().

Ekuhlaziyweni okwehlukile kwesifundo esifanayo, iqembu elinqunyelwe ikhalori lithole ukwehla kwamazinga e-T3 thyroid, kanti amanye amaqembu awazange. I-T3 yi-hormone esiza ukugcina ukushisa komzimba, phakathi kweminye imisebenzi ().

Kokunye ukuhlola kwabesifazane abakhuluphele abangu-15, amazinga e-T3 ehle ngo-66% ngesikhathi samasonto ayisishiyagalombili lapho abesifazane bedla ama-calories angu-400 kuphela ngosuku ().

Kukonke, lapho usika kakhulu ama-calories, kungenzeka uzizwe kubanda kakhulu.

Ukudla ama-calories ambalwa kakhulu kungaholela ekwehliseni izinga lokushisa komzimba, okungenzeka kube ngenxa yengxenye emazingeni aphansi e-T3 hormone yegilo.

8. Ukuqunjelwa

Ukuhamba kwamathumbu okungajwayelekile kungahle kuhlobene nokudla okwanele kwekhalori.

Lokhu akumangazi, ngoba ukudla ukudla okuncane kakhulu kuzoholela ekuchithekeni kwemfucuza encane emgudwini wakho wokugaya ukudla.

Ukuqunjelwa kuchazwa njengokuhamba kwamathumbu amathathu noma ambalwa ngesonto noma ukuba nezitulo ezinzima, ezinzima ukudlula. Lokhu kuvame kakhulu kubantu asebekhulile futhi kungabhebhetheka ngokungadli kahle.

Ucwaningo olulodwa oluncane lwabantu abadala asebekhulile abangu-18 lithole ukuthi ukuqunjelwa kwenzeka kaningi kulabo abangadli amakhalori anele. Lokhu bekuyiqiniso noma ngabe bane-fiber eningi, evame ukubhekwa njengeyona nto ebaluleke kakhulu ekusebenzeni kahle kwamathumbu ().

Ukudla nokudla ukudla okuncane kakhulu kungadala nokuqunjelwa kubantu abasha ngenxa yesilinganiso sokunciphisa umzimba.

Ocwaningweni lwabesifazane abaneminyaka engama-301 basekolishi, ama-dieters aqine kakhulu kungenzeka abe nokuqunjelwa kanye nezinye izinkinga zokugaya ().

Uma unezinkinga zokujwayeleka, kubalulekile ukuthi ubheke inani lokudla okudlayo bese uhlola ukuthi uthola okwanele yini.

Ukudla okunomsoco nokungadli kahle kungaholela ekuqunjelweni, ngokwengxenye ngenxa yomkhiqizo omncane kadoti ukwakha indle nokuhamba kancane kokudla ngomgudu wokugaya ukudla.

9. Ukukhathazeka

Yize ukuzincisha ukudla uqobo kungaholela ekubeni nemizwelo, ukukhathazeka okusobala kungenzeka lapho kuphendulwa ekudleni okuphansi kakhulu kwekhalori.

Ocwaningweni olukhulu lwentsha engaphezulu kuka-2 500 yase-Australia, ama-62% alabo ababebhekwa njengama- “dieters adlulele” babika amazinga aphezulu okucindezeleka nokukhathazeka ().

Ukukhathazeka kuye kwabonwa nakubantu abakhuluphele kakhulu abadla ukudla okunama-khalori aphansi kakhulu.

Ocwaningweni olulawulwayo lwabantu abangama-67 abakhuluphele abadle ama-kilojoule angama-400 noma ama-800 ngosuku inyanga eyodwa kuya kwezintathu, cishe abantu abangama-20% kuwo womabili amaqembu babike ukwanda kokukhathazeka ().

Ukunciphisa ukukhathazeka ngenkathi uzama ukunciphisa isisindo, qiniseka ukuthi usebenzisa ama-calories anele futhi udla ukudla okunempilo okubandakanya inhlanzi enamafutha amaningi ukuqinisekisa ukuthi uthola i-omega-3 fatty acids, engasiza ukunciphisa ukukhathazeka ().

Ukudla okuphansi kakhulu kwekhalori kungaholela ekubeni nemizwelo, ukukhathazeka nokudangala kwentsha nakubantu abadala.

Okusemqoka

Yize ukudla ngokweqile kwandisa ubungozi bokuba nezinkinga zempilo, ukungadli kakhulu nakho kungaba yinkinga.

Lokhu kuyiqiniso ngokukhawulelwa okunzima noma okungapheli kwekhalori. Esikhundleni salokho, ukunciphisa isisindo ngokuzinzile, qiniseka ukuthi udla okungenani ama-calories ayi-1,200 ngosuku.

Ngokwengeziwe, qaphela lezi zimpawu eziyi-9 zokuthi ungadinga ukudla okuningi kunalokho okwenzayo njengamanje.