Yini Ebangela Ukucindezelwa Kwamantombazane nokuthi Ungayiphatha Kanjani Futhi Uyivimbele

-Delile

• Siyini isisu sokuxineka?
• Impi noma impendulo yendiza
• Amazinga aphezulu e-cortisol axhunyaniswe nokukhuluphala esiswini
• Izingozi zempilo ezinonile
• Amafutha angaphansi
• Amafutha we-visceral
• Izingozi zezempilo ezandisiwe ezivela kumafutha e-visceral
• Ungayelapha kanjani ingcindezi yesisu
• Nciphisa ukucindezeleka kwengqondo
• Vivinya umzimba nsuku zonke
• Buka indlela odla ngayo
• Phuza utshwala ngokulinganisela kuphela
• Lala kahle ebusuku
• Ungabhemi
• Ungasivimbela kanjani isisu sokuxineka
• Nini ukubona umhlinzeki wezokunakekelwa kwempilo
• Ukuthatha ukhiye

Ukucindezeleka isikhathi eside kungathinta impilo yakho yengqondo nengokwenyama. Kungaholela ngisho nakwisisindo esithe xaxa esizungeze phakathi, futhi amafutha wesisu angeziwe awakulungele.

Ukucindezeleka kwesisu akuyona ukuxilongwa kwezokwelapha. Kuyindlela yokuchaza ukuthi ama-hormone okucindezeleka nawokucindezeleka angathinta kanjani isisu sakho.

Sijoyine njengoba sihlola:

• izinto ezinomthelela ekucindezelekeni kwesisu
• ukuthi kungavinjelwa yini
• ongakwenza ngakho

Siyini isisu sokuxineka?

Ake sibheke izindlela ezimbalwa umzimba wakho ophendula ngazo ekucindezelekeni nokuthi lezi zimpendulo zingaholela kanjani esiswini sokuxineka.

Impi noma impendulo yendiza

ICortisol iyihomoni ebalulekile ekhiqizwa kwizindlala ze-adrenal. Kuyasiza ukulawula ushukela wegazi kanye ne-metabolism, phakathi kwezinye izinto.

Kanye namanye ama-hormone afana ne-adrenaline, i-cortisol iyingxenye yempendulo yomzimba wakho "yokulwa noma indiza".

Lapho ubhekene nenkinga, le mpendulo yengcindezi inciphisa imisebenzi yomzimba engadingekile ukuze ukwazi ukugxila. Lapho usongo seludlulile, konke kubuyela kokujwayelekile.

Lokho kuyinto enhle.

Kodwa-ke, ukucindezeleka isikhathi eside kungagcina amazinga ama-hormone okucindezeleka akhuphukile, kanye nengcindezi yakho yegazi noshukela wegazi, futhi lokho akukuhle.

Amazinga aphezulu e-cortisol axhunyaniswe nokukhuluphala esiswini

Amazinga aphezulu e-cortisol wesikhathi eside ahlobene kakhulu nokuba nokukhuluphala esiswini, ngokusho kocwaningo lokubuyekeza lwango-2018.

Kodwa-ke, akubona bonke abantu abanesisindo esinamazinga aphezulu e-cortisol. Abaphenyi basikisela ukuthi izakhi zofuzo zingadlala indima ekuzweleni kwe-glucocorticoid.

Ukucindezeleka kwesikhashana kungadala izingqinamba zesisu njengokuhlanza nohudo. I-irritable bowel syndrome (IBS) ingaba ngumphumela wokuxineka kwesikhathi eside. Uma usuvele unayo i-IBS, ukucindezeleka kungalimaza igesi nesisu esiswini.

Izingozi zempilo ezinonile

Izingozi ezithile zezempilo zihlotshaniswa nokukhuluphala, kepha ukuba nokukhuluphala esiswini kungaba yingozi enkulu yezinga lokwehla komzimba nokufa kwabantu.

Kunezinhlobo ezimbili zamafutha esiswini: amafutha angaphansi kwesikhumba namafutha we-visceral.

Amafutha angaphansi

Amafutha angaphansi komhlaba angaphansi kwesikhumba. Ukuningi kakhulu akunempilo, kepha akulimazi njengamanoni noma yikuphi emzimbeni wakho. Amafutha angaphansi akhiqiza amahomoni athile awusizo, kufaka phakathi:

• leptin, esiza ukucindezela isifiso sokudla nokushisa amafutha agciniwe
• adiponectin, esiza ukulawula amafutha noshukela

Amafutha we-visceral

Amafutha e-visceral, noma amafutha angaphakathi esiswini, atholakala azungeze isibindi sakho, amathumbu, nezinye izitho zangaphakathi ngaphansi kodonga lwesisu.

Amanye amafutha e-visceral agcinwa ku-omentum, i-flap of tissue ngaphansi kwemisipha, ekhula kanzima futhi ibe mkhulu njengoba kufakwa amafutha amaningi. Lokhu kungangeza ama-intshi okhalweni lwakho.

Amafutha e-visceral aqukethe ngaphezu kwamafutha angaphansi kwesikhumba. Lawa maprotheni angadala ukuvuvukala okusezingeni eliphansi, okwandisa ubungozi bezinkinga zezempilo ezingamahlalakhona.

Amafutha e-visceral abuye akhiphe amaprotheni ama-retinol-binding more 4 (RBPR), angaholela ekumelaneni ne-insulin.

Izingozi zezempilo ezandisiwe ezivela kumafutha e-visceral

Ngokuya ngeHarvard Health, amafutha we-visceral angakhuphula ubungozi bakho:

• isifuba somoya
• umdlavuza
• isifo senhliziyo nemithambo yegazi
• umdlavuza obomvu
• ukuwohloka komqondo

Ungayelapha kanjani ingcindezi yesisu

Izakhi zofuzo zithonya lapho umzimba wakho ugcina khona amafutha. AmaHormone, iminyaka, nokuthi zingaki izingane owesifazane azele nazo zidlala indima.

Abesifazane bavame ukungeza amafutha amaningi we-visceral ngemuva kokunqamuka kokuya esikhathini, lapho amazinga e-estrogen ehla.

Noma kunjalo, kunezinto ongazenza ukuze ulahlekelwe ngamafutha esiswini.

Okokuqala, gwema zonke lezo zixazululo "zokulahlekelwa ngamafutha esiswini ngokushesha", ngoba akukho ukulungiswa okusheshayo. Ukwenza ukukhetha kwendlela yokuphila nge-mindset ehamba kancane, ezinzile kuyindlela yakho engcono kakhulu yokusiza ukuthola imiphumela emihle yesikhathi eside.

Nazi ezinye izincomo:

Nciphisa ukucindezeleka kwengqondo

Sonke sinengcindezi. Ayikho indlela yokukuqeda empilweni yakho, kepha kunezindlela zokunciphisa nokuphatha ukucindezeleka:

• Thatha isikhathi kimi. Susa umoya ngemuva kosuku olunzima. Hlanganyela ulalele izingoma zakho ozithandayo, hlala nencwadi enhle, noma ubeke izinyawo phezulu uphuze itiye eliphumuzayo. Yenza leyo nto ekwenza uzizwe unokuthula futhi unelisekile, noma ngabe kuyimizuzu embalwa nje.
• Zindla. Ucwaningo lubonisa ukuthi ukuzindla kungasiza ekunciphiseni ukucindezeleka kwengqondo. Kunezinhlobo eziningi zokuzindla ongakhetha kuzo, ngakho-ke uma uhlobo olulodwa lungakusebenzeli, olunye lungahle lube ngcono.
• Hlanganyela. Noma ngabe ukudla kwakusihlwa nabangane, ubusuku be-movie nomunye wakho obalulekile, noma ukugijima nomakhelwane wakho, ukuxhuma nabanye kungasiza ukususa ingqondo yakho ezicindezelweni zakho.

Vivinya umzimba nsuku zonke

Ukunyusa imizwa kungenye yezinzuzo eziningi zokuvivinya umzimba. Ukuzivocavoca nsuku zonke kungakusiza ukuthi unciphise amafutha we-visceral, noma ngabe akusizi ukukhipha amakhilogremu.

Zama imizuzu engama-30 yokuvivinya umzimba ngokulingene izinsuku eziningi nokuqeqeshwa kwamandla ngezinye izinsuku.

KULUNGILE ukweqa usuku kanye ngesikhashana, kodwa zama ukuhambisa okuningi kulo lonke usuku.

Uma kungenzeka:

• ame kunokuhlala
• sebenzisa izitebhisi esikhundleni samakheshi
• ungabambeli indawo yokupaka eseduzane

Uma uchitha iningi losuku lwakho uhleli, thatha ikhefu lokuhamba.

Kungabonakala njengokuphikisana, kepha ukwenza ama-sit-ups nama-crunches ngeke kuthinte amafutha we-visceral. Kodwa-ke, lezi zivivinyo zingasiza ekuqiniseni nasekuqiniseni imisipha yakho yesisu futhi zingasiza ekunciphiseni isisindo jikelele.

Buka indlela odla ngayo

kukhombisa ukuthi amavithamini e-B angasiza ekunciphiseni ukucindezeleka, ngakho-ke zama ukwengeza okuluhlaza okotshani, imifino enamaqabunga, ukwatapheya, nobhanana ekudleni kwakho. Izinhlanzi nenkukhu nakho kuyizinqumo ezinhle.

Zama ukudla ukudla okunomsoco. Ukudla okunomsoco kufanele kufake izithelo, imifino nezinhlamvu eziningi. Ukusiza ukufinyelela noma ukugcina isisindo sakho esinempilo, zama ukunciphisa amakhalori akho aphelele bese uzama ukugwema:

• ungeze i-fructose
• uwoyela wemifino owenziwe nge-hydrogenated
• ikhalori ephezulu, ukudla okunama-carbohydrate amaningi okunikela ngokudla okungenamsoco okuncane

Phuza utshwala ngokulinganisela kuphela

Utshwala bunganikeza inkohliso yokunciphisa ukucindezeleka, kepha umphumela wayo ungowesikhashana. Akufanele imiphumela yesikhathi eside uma ufuna ukunciphisa amafutha esiswini.

Iziphuzo ezidakayo zinama-calories amaningi, futhi umzimba wakho ushisa utshwala ngaphambi kokushisa amafutha.

Lala kahle ebusuku

Ucwaningo lukhombisa ukuthi abantu abadala abaneminyaka engu-18 kuye kwengama-65 ubudala abathola amahora angaphansi kwama-6 noma ngaphezulu kwamahora angu-9 okulala bakhulisa amafutha amaningi we-visceral.

Omunye ukhombise imiphumela efanayo kubantu abadala abaneminyaka engama-40 nangaphansi.

Ucwaningo lubonisa ukuthi abantu abadala abaningi badinga ukulala amahora ayisikhombisa kuya kwayisi-9 ubusuku ngabunye.

Ungabhemi

Ucwaningo lukhombisa ukuthi ukubhema osikilidi kwandisa ingozi yokukhuluphala esiswini.

Ngokuyinhloko, uma ubhema, ukwandisa isikhathi osibhemayo kukwenza kube lula ngawe ukuthi ugcine amafutha esiswini sakho.

Ungasivimbela kanjani isisu sokuxineka

Uma ungenaso isisu sokucindezeleka futhi ufuna ukwehlisa ubungozi bokuthuthukisa lesi simo:

• thola izindlela zokunciphisa nokubhekana nokucindezeleka
• phatha isisindo sakho
• gcina ukudla okunomsoco
• ukuzivocavoca umzimba nsuku zonke
• ungabhemi noma uyeke ukubhema uma wenza njengamanje
• uphuze utshwala ngokulinganisela

Nini ukubona umhlinzeki wezokunakekelwa kwempilo

Awudingi ngempela ukubona umhlinzeki wakho wezokunakekelwa kwezempilo uma unamafutha amancane esiswini. Kodwa-ke, kusamele uthole umzimba wakho wonyaka.

Yenza i-aphoyintimenti nomhlinzeki wakho wezokunakekelwa kwempilo uma uzwa imiphumela yengcindezi yesikhathi eside efana nale:

• ukukhathazeka noma ukudangala
• ukukhathala
• ubunzima bokulala
• isisindo esiswini esanda ngokushesha
• igesi ejwayelekile, ukuqunjelwa, noma ezinye izindaba zokugaya ukudla

Ukuthatha ukhiye

Ukucindezela isisu kungenye yezindlela ukucindezeleka kwesikhathi eside kungathinta impilo yakho. Ukuba nesisindo sesisu esengeziwe kungaholela kwezinye izinkinga zempilo.

Ngenkathi ungeke wenze lutho mayelana ne-genetics yakho, kunezindlela zokusiza ukuvimbela, ukuphatha, nokwelapha isisu sokucindezeleka.

Bheka umhlinzeki wakho wezokunakekelwa kwempilo uma:

• unemibuzo mayelana nesisindo sakho
• udinga ukwazi ukuthi isisindo sakho siyithinta kanjani impilo yakho
• unezinye izimpawu ezikhathazayo