Ingcindezi Nokuncipha: Kuyini Ukuxhumeka?

-Delile

• Ukubuka konke
• Ibeka ukwehla kwesisindo sakho kuxhumene nengcindezi
• Kungani ukwehla kwesisindo kwenzeka
• Impendulo yomzimba wakho "yokulwa noma indiza" ingasheshisa imetabolism yakho
• Hyperstimulation kungaholela ekucindezelekeni kwamathumbu
• Ungahle ungazizwa unesifiso sokudla
• Ukuzikhuthaza kungathinta amandla omzimba wakho wokucubungula nokumunca izakhamzimba
• Ukunyakaza kwemizwa kushisa ama-calories
• Ukuphazamiseka kokulala kuthinta ukukhiqizwa kwe-cortisol
• Kunini lapho ukwehla kwesisindo kuyimbangela yokukhathazeka?
• Ongakwenza ukusiza ukudla kwakho kulandeleleke
• Setha isikhumbuzi efonini yakho ukuqala izikhathi zokudla
• Yidla okuthile okuncane
• Ncika ekudleni okungakusiza ukuthuthukisa imizwa yakho nokuphatha ukucindezeleka
• Zama ukugwema ukudla okungashayisa ushukela wegazi futhi kukwenze uzizwe ubi kakhulu
• Khetha ukudla okwenziwe ngaphambilini kusuka emakethe yakho yangakini esikhundleni sokuthatha
• Uma uzivocavoca, zijwayeze ukudla okulula ngemuva kwalokho
• Okubalulekile

Ukubuka konke

Kubantu abaningi, ukucindezeleka kungathinta ngqo isisindo sabo. Ukuthi kubanga yini ukwehla kwesisindo noma ukukhuluphala kwesisindo kungahluka kuye ngomuntu nomuntu - ngisho nesimo ngesimo.

Kwezinye izimo, ingcindezi ingaholela ekudleni okungabanjwanga nokukhetha ukudla okungafanele. Kwabanye, ingcindezi ingadala ukuthi balahlekelwe ngokuphelele isifiso sokudla. Imvamisa lolu shintsho lungelesikhashana. Isisindo sakho singabuyela kokujwayelekile uma ukucindezela sekudlulile.

Funda ukuze ufunde ukuthi ingcindezi ingakuphazamisa kanjani ukusebenza kwangaphakathi komzimba wakho, ukuthi ungakulawula kanjani ukuncipha kwesisindo okuhlobene nokucindezeleka, nokuthi uzobona nini udokotela ngezimpawu zakho.

Ibeka ukwehla kwesisindo sakho kuxhumene nengcindezi

Ukucindezeleka kungadala okungaphezu kokulahlekelwa isisindo okungalindelekile. Ezinye izimpawu zokucindezeleka zifaka:

• ikhanda
• ukugaya ukudla
• izinhlungu nezinhlungu
• imisipha eshubile
• ukuguquka kwemizwelo
• ukukhathala
• ubunzima bokuwa noma ukulala
• ubunzima ngememori yesikhashana
• ukukhuphuka kwenhliziyo
• kunciphise ukushayela ucansi

Kungani ukwehla kwesisindo kwenzeka

Uma ucindezelekile, ungahle uhlanganyele ekuziphatheni okuhlukile kunokujwayelekile, njengokusebenza ngesidlo sasemini noma ukuhlala kuze kube sebusuku ukuze uhlangabezane nesikhathi esinqunyiwe. Lokhu kuphazamiseka kungadala ukusabela kwangaphakathi komzimba ekucindezelekeni.

Impendulo yomzimba wakho "yokulwa noma indiza" ingasheshisa imetabolism yakho

Uma ucindezelekile, umzimba wakho ungena kumodi "yokulwa noma indiza". Eyaziwa nangokuthi "impendulo yokuphatheka kanzima," le ndlela yokusebenza komzimba itshela umzimba wakho ukuthi kufanele uphendule kusongo olubonakalayo.

Umzimba wakho uyazilungela ngokukhulula ama-hormone afana ne-adrenaline ne-cortisol. I-Adrenaline ilungiselela umzimba wakho ukusebenza ngamandla, kepha futhi inganciphisa nesifiso sakho sokudla.

Okwamanje, izimpawu ze-cortisol zomzimba wakho zokucindezela okwesikhashana imisebenzi engabalulekile ngesikhathi senhlekelele. Lokhu kufaka phakathi izimpendulo zesistimu yakho yokugaya ukudla, izivikeli mzimba kanye nokuzala.

Hyperstimulation kungaholela ekucindezelekeni kwamathumbu

Umzimba wakho unciphisa ukugaya ngesikhathi sokuphendula "ukulwa noma indiza" ukuze ukwazi ukugxila ekuphenduleni ukucindezela.

Lokhu kungaholela ekuphatheni kabi kwamathumbu, njenge:

• ubuhlungu besisu
• isilungulela
• isifo sohudo
• ukuqunjelwa

Ukucindezeleka okungapheli kungakhulisa lezi zimpawu futhi kuholele kwezinye izimo ezingaphansi, njenge-bowel syndrome ecasulayo.

Lezi zinguquko ohlelweni lwakho lokugaya ukudla zingadala ukuthi udle kancane, bese ulahlekelwa isisindo.

Ungahle ungazizwa unesifiso sokudla

Amandla aqeda amandla okucindezeleka angakushiya ungakwazi ukucabanga nganoma yini enye. Lokhu kungathinta imikhuba yakho yokudla. Ungahle ungazizwa ulambile noma ungakhohlwa ukudla ngokuphelele uma ubhekene nengcindezi, okuholela ekunciphiseni isisindo.

Ukuzikhuthaza kungathinta amandla omzimba wakho wokucubungula nokumunca izakhamzimba

Uma unengcindezi, umzimba wakho ukwenza ukudla ngokuhlukile. Ingcindezi ithinta i-vagus nerve yakho, ethinta indlela umzimba wakho ocola ngayo, omunce, futhi uhlanganise ukudla. Lokhu kuphazamiseka kungahle kube nokuvuvukala okungafuneki.

Ukunyakaza kwemizwa kushisa ama-calories

Abanye abantu basebenzisa ukuvivinya umzimba ukuze basebenze ngokucindezeleka. Yize ukuqhutshwa ngamandla kwe-endorphin yokuzivocavoca kunganciphisa ukucindezeleka kwakho, ukuzibandakanya ekuzivocavoca umzimba kakhulu kunokujwayelekile kungaholela ekulahlekelweni isisindo okungalindelekile.

Kwesinye isikhathi ukucindezeleka kubangela ukunyakaza okungazi lutho, njengokushaya izinyawo noma ukuchofoza umunwe. Le mikhondo ingasiza umzimba wakho ukucubungula imizwa yakho, kodwa futhi ishisa ama-calories.

Ukuphazamiseka kokulala kuthinta ukukhiqizwa kwe-cortisol

Ukucindezeleka kungenza kube nzima ukulala nokulala. Kungathinta nezinga lokulala olitholayo, okuholele ekutheni uzizwe uvilapha futhi ukhathele. Lokhu kuphazamiseka kungathinta ukukhiqizwa kwe-cortisol, okungathinta imetabolism yakho. Imikhuba yakho yokudla nayo ingathinteka.

Kunini lapho ukwehla kwesisindo kuyimbangela yokukhathazeka?

Yize ukulahla iphawundi noma amabili ngokujwayelekile kungesona isizathu sokukhathazeka, ukwehla kwesisindo okungalindelekile noma okungafuneki kuthatha umzimba emzimbeni wakho.

Bona udokotela noma omunye uchwepheshe wezokunakekelwa kwezempilo uma ulahlekelwe ngamaphesenti amahlanu noma ngaphezulu wesisindo somzimba wakho wonkana kunoma isiphi isikhathi esiyizinyanga ezingu-6 kuya kwezingu-12.

Kufanele futhi ubone udokotela uma:

• balahlekelwa isisindo ngaphandle kokuzama
• banekhanda elingapheli
• ube nezinhlungu esifubeni
• uzizwe uphikelela "onqenqemeni"
• uzithole usebenzisa utshwala noma izidakamizwa njengendlela yokubhekana nalesi simo

Udokotela wakho anganquma ukuthi ngabe izimpawu zakho zihlobene nengcindezi noma kungenxa yesinye isimo esingaphansi. Noma ngabe iyini imbangela, umhlinzeki wakho angasebenza nawe ukwakha amasu okubhekana nezempilo futhi anikeze nemithi, uma kudingeka.

Ongakwenza ukusiza ukudla kwakho kulandeleleke

Uma ukucindezeleka kuthinte imikhuba yakho yokudla, kunezinyathelo ongazithatha ukunciphisa kancane indlela yakho yokubuyela esimisweni. Ukugcina isimiso sokudla njalo kungasiza ekuthuthukiseni imizwa yakho, kukhulise amazinga akho wamandla, futhi kubuyise amasosha omzimba wakho.

Setha isikhumbuzi efonini yakho ukuqala izikhathi zokudla

Ungacindezelwa kakhulu ukuthi ungakhumbula ukudla noma isimo somzimba wakho esicindezelekile singashintsha imizwa yakho yendlala. Ukugwema ukudla okungekho, setha i-alamu ku-smartphone noma ikhompyutha yakho ukuzikhumbuza ngokudla.

Yidla okuthile okuncane

Ukunamathela esimisweni sokudla esijwayelekile kusiza ukugcina amazinga eglucose egazini lakho ehlolile. Ngisho nokulunywa okumbalwa ngezikhathi zokudla kungasiza ekulweni nengcindezi futhi kunganciphisa ukuguquka kwemizwelo okuqhubekayo.

Uma ukwazi, khetha ukudla okunamaprotheni amaningi noma ifayibha. Gwema ushukela ne-caffeine engadingekile, engakhuphula amazinga akho wamandla futhi kamuva iholele ekuphahlekelweni kwamandla.

Ncika ekudleni okungakusiza ukuthuthukisa imizwa yakho nokuphatha ukucindezeleka

Ukweqa amaswidi nokunye ukuphatha okuthile okunempilo kungaba nomthelela obonakalayo endleleni umzimba wakho ozizwa ngayo. Umthetho omuhle wesithupha ukunamathela ekudleni okuphelele, njengezithelo nemifino.

Ezinye zezintandokazi zethu ezisebenzayo:

• Amawolintshi kanye nezaqathe ziqukethe ama-antioxidants akhulisa amasosha omzimba.
• Imifino enamaqabunga iqukethe uvithamini B, osiza ukulawula izinzwa zakho.
• Izinhlamvu eziphelele ziqukethe ama-carbohydrate ayinkimbinkimbi akhulisa i-serotonin. Ukwandisa amazinga akho e-serotonin kungaba nomphumela wokuthula.
• I-Salmon ne-tuna ziqukethe i-omega-3 fatty acids, engasiza ukunciphisa ukucindezeleka.
• Amantongomane nembewu nakho kuqukethe ama-omega-3 fatty acids acindezela ukucindezeleka.

Zama ukugwema ukudla okungashayisa ushukela wegazi futhi kukwenze uzizwe ubi kakhulu

Yize ukudla okunoshukela oningi kunganikeza ukukhuphula amandla ngokushesha, ukwehla kwedolobha akunakugwemeka. Lapho ushukela ushiya ukugeleza kwegazi lakho, ungahle kukushiye uzizwa umubi kakhulu kunakuqala.

Ukudla okunamafutha amaningi ne-sodium nakho kungenza ukucindezeleka kube kubi kakhulu.

Zama ukukhawulela noma ugweme okulandelayo kuze kube yilapho ingcindezi yakho yehla:

• ukudla okuthosiwe
• izimpahla ezibhakiwe
• uswidi
• ama-chips
• iziphuzo ezinoshukela
• ukudla okusetshenzisiwe

Khetha ukudla okwenziwe ngaphambilini kusuka emakethe yakho yangakini esikhundleni sokuthatha

Uma ungekho esimweni sokupheka, cabanga ukuvakashela isigaba sokudla esisha emakethe yakho.

Yize ibha yesaladi iyindlela enhle yamadina agcwele imifino kanye nokudla kwakusihlwa, ibha eshisayo nayo ingaba yindlela enempilo yokuthatha uma ufuna ukudla okunethezeka.

Ezinye izitolo zokudla zinemigoqo eshisayo ekuseni, futhi, ngakho-ke ungadla ama-sandwich amaqanda noma ama-burritos asekuseni esikhundleni sezinye izinketho ezinoshukela ekuseni.

Uma uzivocavoca, zijwayeze ukudla okulula ngemuva kwalokho

Ukudla emva kokuzivocavoca ukuphela kwendlela yokubuyisa amandla owashisile ngenkathi usebenza izithukuthuku. Ukweqa isidlo noma isidlo esincane kungabonakala kungenangozi, kepha kungaholela emiphumeleni emibi efana nekhanda elincane noshukela ophansi wegazi.

Ukushisa ama-calories amaningi kunalawo owadlayo nakho kungaholela ekulahlekelweni kwesisindo okungalindelekile.

Finyelela kokuthize okunamaphrotheni amaningi noma ama-carbs anempilo, njenge:

• ukwatapheya
• ubhanana
• amantongomane
• ukuhlanganiswa komkhondo
• ilayisi amakhekhe
• I-yogurt yamaGrikhi

Okubalulekile

Ungahle ukwazi ukusebenza ngokuncipha kwesisindo okuhlobene nengcindezi ekhaya, kepha kufanele ubone uchwepheshe wezokunakekelwa kwempilo uma ulahlekelwe ngaphezu kwamaphesenti ama-5 wesisindo somzimba wakho sonke esikhathini esifushane.

Udokotela wakho angakusiza ukunquma ukuthi kungani ingcindezi iba nomthelela omkhulu esisindweni sakho futhi wakhe uhlelo lokuphatha olufanele izidingo zakho. Lokhu kungasho ukuthi usebenza nomsoco wokudla ukuze wakhe uhlelo lokudla futhi ukhulume nodokotela mayelana nezingcindezi zakho zansuku zonke.