Yini i-Sugar Detox? Imiphumela Nendlela Yokugwema Ushukela

-Delile

• Kungani ukuyeka ushukela kuzizwa kubi kangaka?
• Izimpawu zokusika ushukela ongeziwe ekudleni kwakho
• Izimpawu Zengqondo
• Izimpawu zomzimba
• Amathiphu wokunciphisa ushukela ongeziwe
• Ungayiphatha kanjani imiphumela emibi
• Yiba namaqiniso
• Yidla ukudla okunothe ngamaprotheni
• Khulisa ukudla okudla ifayibha
• Hlala u-hydrated
• Gwema ubumnandi bokufakelwa
• Phatha amazinga akho okucindezeleka
• Ukuzivocavoca umzimba
• Gxila kwikhwalithi yokudla jikelele
• Lala ngokwanele
• Yidla okuthile okubabayo
• Hlala ukhuthazekile
• Okubalulekile

Ukunciphisa ushukela owengeziwe kuyisinqumo esihle sokwenza impilo enempilo. Ngenkathi ukwenza kanjalo kungelula ngaso sonke isikhathi, izinzuzo zikufanele, njengoba ushukela owengeziwe ufakazelwe ukuthi unemiphumela emibi emzimbeni wakho.

Izifundo zocwaningo zixhumanise ukudla ushukela okwengezwe kakhulu nezimo ezahlukahlukene zezokwelapha, kufaka phakathi ukukhuluphala, isifo sikashukela, nesifo senhliziyo, kanye nempilo yamazinyo engeyinhle.

Ushukela unganciphisa futhi amazinga akho wamandla, okuholele ekukhathaleni nasekunciphiseni ukuqaphela phakathi nosuku, futhi ukudla ushukela kungaba yimbangela yokudangala, ngokusho kokubuyekezwa kuka-2019.

Ukusika ushukela ongeziwe ekudleni kwakho kungasiza ekuvikeleni ekuthuthukisweni kwezifo ezingamahlalakhona futhi kuthuthukise impilo yakho yonke.

Lo mbhalo ubheka ukuthi ukunciphisa ukudla kwakho ushukela kungawuthinta kanjani umzimba wakho, emzimbeni nasengqondweni, kanye nezindlela eziphumelelayo zokushaya imiphumela emibi.

Kungani ukuyeka ushukela kuzizwa kubi kangaka?

Abaningi bathole ukuthi ushukela uthinta uhlelo lokuvuza lobuchopho. Lolu hlelo lokuvuza lusiza abantu ukuba baphile, kodwa futhi lubandakanyeka ekuziphatheni okuluthayo.

Ukudla kungumvuzo wemvelo, futhi ukudla neziphuzo ezinoshukela kuvusa uhlelo lwakho lomvuzo lobuchopho, kukwenze udle okuningi kokudla.

Ngokuya nge-a, ukudla okujwayeleke kakhulu okuhambisana nezimpawu zomlutha yilokho okunamafutha amaningi noma ushukela ongeziwe.

Ucwaningo luthole ukuthi ushukela udala ukukhishwa kwe-dopamine kuma-nucleus accumbens - indawo efanayo yobuchopho ethintekayo ekuphenduleni izidakamizwa eziluthayo.

Ushukela nakho kungadala ukukhishwa kwama-opioid angapheli ebuchosheni, okuholela ekugijimeni okungadala izifiso zesikhathi esizayo.

Ukudla ushukela njalo ebuchosheni bakho ukuze ububekezelele, kubangele ukuthi ufune okuningi ukuthola umphumela ofanayo.

UmMelika ojwayelekile usebenzisa amathisipuni angama-22-30 (cishe amagremu angama-88-120) kashukela usuku ngalunye. Lokhu kungaphezulu kakhulu kwesilinganiso esinconyiwe, okungamathisipuni ayi-6 (cishe amagremu angama-24) wabesifazane namathisipuni ayi-9 (cishe amagremu angama-36) abesilisa.

Ngakho-ke, uma indlela odla ngayo inoshukela omningi owengeziwe, ukunciphisa ushukela owengeziwe kungeza nezimpawu ezithile ezingathandeki.

Ucwaningo lukhombisa ukuthi ushukela ungalutha, yingakho ukunciphisa ukudla kwakho ushukela kungaholela ezimpawu ezingemnandi kwabanye abantu.

Izimpawu zokusika ushukela ongeziwe ekudleni kwakho

Ukusika ushukela owengeziwe ekudleni kwakho kungaholela ezimpawu zomzimba nezengqondo.

Indlela umzimba osabela ngayo ekunikeleni ushukela yehlukile kuwo wonke umuntu. Izimpawu - nobukhulu bazo - kuzoya ngokuthi ungakanani ushukela obewuthatha ngokudla neziphuzo ezinoshukela.

Abanye abantu bathola ukuthi izimpawu zabo zihlala ezinsukwini ezimbalwa ziye emasontweni ambalwa.

Njengoba umzimba wakho uzivumelanisa nokudla okushukela okungeziwe ngokuhamba kwesikhathi nokudla ushukela okwengeziwe kuba kuncane, kungenzeka ukuthi izimpawu zakho kanye nokulangazelela kwakho ushukela kungabi namandla kangako.

Ungathola ukuthi izimpawu zakho ziba zimbi ngezikhathi ezithile zosuku, njengaphakathi kokudla. Ukucindezeleka kungabangela ushukela, ngakho-ke ungathola ukuthi izimpawu zakho zizizwa zimbi kakhulu ngezikhathi zokucindezeleka.

Izimpawu Zengqondo

Ukusika ushukela owengeziwe ekudleni kwakho kungaholela ezinkingeni eziningi ezingokomzwelo nezingokwengqondo, kufaka phakathi:

• Isimo sokucindezeleka. Abanye abantu bangazizwa bedangele lapho besika ushukela ongeziwe ekudleni kwabo. Lokhu ngokwengxenye kungenxa yokwehla kokukhishwa kwe-dopamine.
• Ukukhathazeka. Imizwa yokukhathazeka ingahle ihambisane nokwesaba, ukungahlaliseki, nokucasuka. Ungazizwa sengathi unesineke esincane kunokujwayelekile futhi useqophelweni.
• Izinguquko emaphethini wokulala. Abanye abantu baba nezinguquko ebuthongweni babo lapho bexosha ubuthi ushukela. Ungakuthola kunzima ukulala noma ukulala ubusuku bonke.
• Izinkinga zokuqonda. Ungakuthola kunzima ukugxila lapho uyeka ushukela. Lokhu kungadala ukuthi ukhohlwe izinto futhi kwenze kube nzima ukugxila emisebenzini, efana nomsebenzi noma isikole.
• Izifiso. Kanye nokulangazelela ushukela, ungazithola ufisa okunye ukudla, okufana ne-carbs efana nesinkwa, i-pasta namazambane amazambane.

Izimpawu zomzimba

Lapho unika ushukela, ungahle uqaphele ukuthi uzizwa uphelelwa amandla ngokomzimba. Abanye abantu baphathwa yikhanda.

Ezinye izimpawu zokuhoxa ngokomzimba zifaka phakathi:

• ikhanda elikhanyayo noma isiyezi
• isicanucanu
• ukukhathala

Ukunikela ngoshukela kungazizwa kungathandeki, ngokwengqondo nangokomzimba. Kepha qiniseka, kuzoba ngcono uma unamathela kuyo.

Amathiphu wokunciphisa ushukela ongeziwe

Uma ukujwayele ukudla njalo ukudla okunoshukela njengekhekhe, u-ayisikhilimu, okusanhlamvu kwasekuseni okunoshukela, uswidi namakhukhi futhi uphuza njalo iziphuzo ezinoshukela, kungathatha isikhathi ukunciphisa ukuthembela kwakho kushukela owengeziwe.

Kwabanye abantu, ukusika zonke izinhlobo zoshukela ezingeziwe ekudleni kwabo kuyasiza. Noma kunjalo, abanye bangathola le ndlela yeqise ngokweqile.

Ngenhlanhla, ngisho nokwenza izinguquko ezincane ekudleni ushukela kungathinta kakhulu impilo yakho yonke. Landela lawa macebiso awusizo wokunciphisa kancane ukungenisa ushukela okwengeziwe ngokuhamba kwesikhathi.

• Shintshanisa iziphuzo ezinoshukela ukuthola amanzi. Sika isoda enoshukela, ijusi yezithelo, neziphuzo zamandla bese uzifaka esikhundleni samanzi acwebile noma akhanyayo. Uma udinga ukunambitheka kokunambitheka, engeza iminti noma izingcezu zikalamula noma zikalamula.
• Qala usuku lwakho ngendlela enoshukela ophansi. Esikhundleni sokufinyelela kulelo bhokisi elimibalabala le-cereal enoshukela noma idonathi efriziwe, nikeza umzimba wakho iprotheni ne-omelet ecebile nge-fiber eyenziwe ngemifino kanye nohlangothi lwekotapeya namajikijolo amasha.
• Funda amalebula. Ukudla okuningi nama-condiments yimithombo ethambile yokushukela okwengeziwe. Funda amalebula emikhiqizo efana nokugqokwa kwesaladi, i-barbecue sauce, amaphakethe we-oatmeal, ne-sauce ye-marinara ukuskena ushukela ongeziwe.
• Khetha ukudla okulula okungenashukela. Igranola yakho oyithandayo noma ibha yamaprotheni ingahle igcwele ushukela ongeziwe. Khetha ukudla okulula okuphelele, okunezakhamzimba njengamantongomane nembewu, izithelo nebhotela le-nut, i-hummus nemifino, noma amaqanda abilisiwe uma udinga i-refuel.
• Cabanga kabusha ngoshukela. Esikhundleni sokufinyelela i-pint oyikhonzile ka-ayisikhilimu noma ibha kamaskandi ngemuva kokudla kwakusihlwa, zingenele ngokwakho. Ingabe ulambile ngempela noma ushukela wakho wasebusuku ulungisa umkhuba onzima wokuqeda? Uma ulambile ngempela, finyelela okuthile okunamaprotheni amaningi namafutha anempilo njengamantongomane ama-macadamia noma i-yogurt yama-Greek engenashukela enamajikijolo kanye kakhukhunathi ongenashukela.
• Gxila ekudleni kwakho konke. Ukwenza amandla omsoco ekudleni kwakho konke kungasiza ekuthuthukiseni impilo futhi kungakusiza ukunciphisa ushukela ongeziwe. Gxila kokudla okuphelele, okungalungisiwe njengemifino, izithelo, ubhontshisi, amantongomane, imbewu, izinkukhu, amaqanda nokudla kwasolwandle.

Amathiphu angenhla angakusiza unciphise ushukela ongeziwe futhi uthuthukise ikhwalithi yokudla kwakho kukonke.

Ungayiphatha kanjani imiphumela emibi

Nawa amanye amathiphu wokukusiza ukuthi ushaye imiphumela emibi futhi ugweme - noma okungenani ukhawule - ezinye zezimpawu ezihlobene nokusika ushukela ekudleni kwakho.

Yiba namaqiniso

Yize ukusika yonke imithombo kashukela owengeziwe kungasiza kwabanye abantu, abanye benza kahle kakhulu ngokugxila ekunciphiseni noma ekusikeni umthombo owodwa woshukela owengeziwe ngasikhathi.

Isibonelo, uma umthombo oyinhloko woshukela owengeziwe ekudleni kwakho kuyi-soda, zama ukunciphisa noma ukusika iziphuzo ezinoshukela ekudleni kwakho kuqala ngaphambi kokudlulela kweminye imithombo kashukela owengeziwe.

Kukhona ama-detoxes amaningi kashukela afakiwe afaka phakathi ukusika wonke ushukela ongeziwe ekudleni kwakho isikhathi esithile.

Yize lokhu kungazuzisa abanye abantu, ukugxila kufanele kube ekwehliseni ukudla kwakho ushukela okungeziwe impilo yonke - hhayi isikhathi esithile esibekiwe.

Ukuze wenze lokho, kufanele wenze okukusebenzela kangcono. Lokhu kungasho ukusika kancane ushukela ongeziwe ngokuhamba kwesikhathi kunokuqeda yonke imithombo kashukela owengeziwe ngasikhathi sinye.

Yidla ukudla okunothe ngamaprotheni

Faka amaprotheni kukho konke ukudla ukukusiza ugweme indlala namazinga aphansi wamandla ngesikhathi sokukhipha ushukela emzimbeni.

Ucwaningo luphakamisa ukuthi ukudla amaprotheni kungakhuthaza imizwa yokugcwala, okungakusiza ukuphatha izifiso zokudla.

Lokhu kuzokusiza ukuthi ugweme isilingo sokufinyelela kubha yamaswidi noma okunye ukulungisa ushukela.

Imithombo enempilo yamaprotheni ihlanganisa inhlanzi enamafutha, inyama engenamafutha, amaqanda, ubhontshisi, imidumba namantongomane.

Khulisa ukudla okudla ifayibha

Ukudla ukudla okuphezulu kwe-fiber kungakusiza ukunqanda indlala nezifiso. Kuthatha isikhathi eside ukugaya, kukwenze uzizwe ugcwele isikhathi eside.

Ukudla okuphezulu kwe-fiber nakho kunomthelela ekulawuleni ushukela wegazi okunempilo. Ukugcina amazinga kashukela egazini lakho eqinile kungasiza ekuvimbeleni izifiso.

Hlela imifino ephezulu ye-fiber, ubhontshisi kanye nemifino.

Ukubhangqa amaprotheni aphezulu kanye nokudla okuphezulu kwe-fiber kungcono kakhulu ekulawuleni ushukela wegazi onempilo. Izibonelo zifaka ukuxuba imifino ephezulu ye-fiber efana ne-broccoli emaqandeni akho noma ukufaka ezinye izimbewu zamathanga ngaphezulu kwe-oatmeal yakho.

Hlala u-hydrated

Ukuhlala u-hydrated kahle kubalulekile empilweni yonke futhi kungakusiza ukuphatha izifiso zikashukela.

Ukufaka ezinye iziphuzo ezinoshukela omningi, njengeziphuzo ezinesoda nezamandla, ngamanzi kungasiza ekunciphiseni ushukela wakho ongeziwe kanye nokudla okuphelele kwekhalori.

Futhi, ukunciphisa ukuphuza kwakho isiphuzo esinoshukela kungasiza ekunciphiseni izifiso zikashukela.

Amanzi okuphuza nawo ngokufanayo angasiza ekugcineni ukunyakaza kwakho kwamathumbu njalo. Lokhu kubaluleke kakhulu uma wengeza ukungena kwakho kwe-fiber.

Ukudla okunothe nge-fiber nokudla okwanele kwamanzi kuyadingeka ukusiza ukugcina indle ithambile futhi ikuhambise ngohlelo lwakho lokugaya ukudla, ukuvimbela ukuqunjelwa.

Gwema ubumnandi bokufakelwa

Ukuswayipha ushukela wezitho zokufakelwa kungabonakala njengomqondo omuhle lapho uyeka ushukela owengeziwe, kepha kungaphazamisa imizamo yakho.

iphakamisa ukuthi okuthile okokunandisa okufakelwayo kungaholela ekuguqulweni komzimba okungakhuphula izifiso, ukudla, nokuzuza kwesisindo.

Ukunciphisa ukudla kwakho okumnandi - ngisho nalokho okungenashukela - kungaba yindlela engcono kakhulu yokusika ushukela ongeziwe ekudleni kwakho.

Phatha amazinga akho okucindezeleka

Ucwaningo lukhombisa ukuthi ingcindezi ithinta ukuthanda ukudla futhi inyusa izifiso zokudla okunoshukela.

Ushukela ubuye ubonakale unomphumela wokutholisa ama-hormone okucindezeleka, okufaka isandla esifisweni sakho soshukela lapho uzizwa ucindezelekile.

Ukugcina ukucindezeleka kwakho kuzokwenza kube lula ukusika ushukela ekudleni kwakho futhi kusize ukugcina izifiso zilawulwa.

Ukuhamba ibanga elifushane, ukukhuluma nomngane, nokufunda incwadi kuyizindlela ezimbalwa ezilula zokuphumula.

Ukuzivocavoca umzimba

Ukuzivocavoca umzimba kunenzuzo ngezindlela eziningana lapho usika ushukela ongeziwe ekudleni kwakho.

Kungasiza ukukhulisa amandla futhi kunciphise ukucindezeleka, okungasiza ekulweni nezimpawu ezinjengokukhathala, amazinga wamandla aphansi, kanye nezifiso ezibangelwa ukucindezeleka okungenzeka lapho kunciphisa ukudla kwakho ushukela okwengeziwe.

U-2015 uphinde wathola ukuthi izikhathi ezimbalwa zokuzivocavoca, njengokuhamba ngamandla kwemizuzu eyi-15, kunciphise izifiso zokudla okunoshukela.

Khumbula ukuqala kancane futhi ukhulume nodokotela wakho ngaphambi kokuba uqale ukuzivocavoca uma unezinkinga ezithile zezokwelapha esezikhona.

Gxila kwikhwalithi yokudla jikelele

khombisa ukuthi ukwenza ngcono ikhwalithi yokudla isiyonke kungasiza ekunciphiseni izifiso zokudla okunoshukela futhi kuthuthukise izifiso zokudla okunempilo.

Isibonelo, ukudla ukudla okumbalwa okunoshukela owengeziwe njenge-ayisikhilimu, ikhekhe, namakhukhi nokwandisa ukudla kwakho ukudla okunezakhi ezinjengobhontshisi, imifino, inhlanzi, nezithelo eziphelele kungasiza ekunciphiseni ukuthembela kwakho kushukela owengeziwe futhi kukusize ulangazelele impilo ukudla.

Lala ngokwanele

Ukungalali ngokwanele kungazonakalisa izimpawu zokuncishiswa kweshukela, njengokukhathala, izifiso, nomoya ophansi.

Ukungalali ngokwanele kungakhuphula izifiso zoshukela nokunye ukudla okungenampilo okunethezeka.

kuguqula ama-hormone alawula inkanuko futhi kungathuthukisa izifiso zokudla okunambitheka kakhulu, njengalezo ezinoshukela omningi ongeziwe.

Ukulala kahle ebusuku kungakusiza:

• yenza ukukhetha kokudla okunempilo
• yehlisa amazinga akho okucindezeleka
• ukukhulisa amazinga akho amandla
• thuthukisa ukugxila kwakho nokukhumbula kwakho

Gwema ukulala emini bese uhlose isikhathi sokulala esifanayo njalo ebusuku.

Yidla okuthile okubabayo

Ukudla ukudla okubabayo kungasiza ekuvimbeleni izifiso zikashukela ngokusebenza kuma-receptors ebuchosheni aqhuba ukudla ushukela, ngokusho.

Ungazenzela ama-bitters akho noma ukhethe ukudla okubabayo, okufana nekhofi, i-arugula, noma i-broccoli raab (rapini). Funda kabanzi lapha.

Hlala ukhuthazekile

Ukunikela noma ukunciphisa ushukela kungaba nzima, ikakhulukazi uma ukudla kwakho bekugcwele ushukela owengeziwe, ngakho-ke hamba kalula kuwe.

Zama ukubhala phansi izikhuthazi zakho zokuyeka ushukela. Bheka lezi lapho uzizwa unxanela ushukela.

Uma uqala ukufaka ukudla neziphuzo emuva ushukela owengeziwe, zikhumbuze izisusa zakho, ungahlala uzama futhi futhi ufunde kokuhlangenwe nakho kwakho.

Isibonelo, uma uthola ukuthi izifiso ziba zimbi kakhulu ngezikhathi ezithile zosuku, hlela imisebenzi ukuze uzigcine umatasa ngaleso sikhathi, noma uzilungiselele ngokudla okulula kwamaprotheni namanzi.

Into ebaluleke kakhulu ukunciphisa ukudla kwakho kukashukela okwengeziwe. Kubalulekile ukuthi wazi ukuthi ngezikhathi ezithile ukujabulela ukwelashwa okunoshukela ngeke kuphazamise imizamo yakho noma impilo yonke. Yikhwalithi yakho yokudla isiyonke ebaluleke kakhulu.

Ukwenza ushintsho olusemqoka lokudla nezindlela zokuphila kungasiza abantu ukuthi bashaye izifiso zabo zoshukela. Lokhu kufaka phakathi ukudla amaprotheni amaningi kanye nefayibha yokudla, ukuhlala unamanzi amaningi, ukwenza isikhathi sokukhululeka kwengcindezi, nokulala ngokwanele.

Okubalulekile

Ukunikela noma ukunciphisa ushukela kungahle kube nezimpawu ezingathandeki. Lokho kusho, ukunciphisa ukusetshenziswa kweshukela okwengeziwe kungaba nezinzuzo ezinkulu zezempilo.

Kunezindlela eziningi zokwenza ukunciphisa inani likashukela ongeziwe ekudleni kwakho kube lula. Ukwenza izinguquko ezibalulekile ekudleni kwakho, ekuzivocavoca umzimba, nasemaphethini wokulala kungasiza ekunqobeni izifiso futhi wakhe impilo enempilo.