Izizathu Ezi-9 Ungahle Uzuze Isisindo Ungahlosile

-Delile

• 1. Udla ukudla okuningi kakhulu okwenziwe kakhulu
• 2.Udla ushukela omningi
• 3. Unendlela yokuphila yokuhlala phansi
• 4. Uhlanganyela ekudleni kwe-yo-yo
• 5. Unenkinga yezokwelapha engatholakali
• 6. Awutholi ukulala ngokwanele
• 7.Awudli ukudla okwanele okuphelele
• 8. Unengcindezi
• 9. Udla amakhalori amaningi kakhulu
• Okubalulekile

Ukuzuza kwesisindo kungakhungathekisa ngokweqile, ikakhulukazi uma ungazi ukuthi kubangelwa yini.

Ngenkathi ukudla kudlala indima enkulu kakhulu ekuzuzeni isisindo, ezinye izinto - njengokucindezeleka nokuntuleka kokulala - nazo zingaba nomthelela.

Nazi izimbangela eziyi-9 zokuzuza isisindo ngokungenhloso.

1. Udla ukudla okuningi kakhulu okwenziwe kakhulu

Ukudla okuningi okunempilo, njenge-oats, izithelo ezifriziwe, ne-yogurt, kucutshungulwa kancane.

Kodwa-ke, ukudla okucutshungulwe kakhulu, kubandakanya okusanhlamvu okunoshukela, ukudla okusheshayo, kanye nama-microwave dinners, kupakisha izithako eziningi eziyingozi, kanye noshukela ongeziwe, izivimbelakuvunda, namafutha angenampilo.

Ngaphezu kwalokho, izifundo eziningi zixhumanisa ukudla okusetshenzwe kakhulu nokuzuza kwesisindo, ngaphezu kokukhuphuka kwamazinga okukhuluphala e-United States nasemhlabeni jikelele ().

Isibonelo, ucwaningo lwango-2019 kubantu abadala baseCanada abangu-19,363 luthole ukuthi labo abadle ukudla okusetshenziswe kakhulu kunamathuba angama-32% wokukhuluphala kunalabo abadle okuncane ().

Ukudla okusetshenzwe kakhulu kuvame ukugcwala amakhalori kepha kungenazo izakhamzimba ezibalulekile, njenge-protein ne-fiber, okugcina uzizwa ugcwele.

Eqinisweni, ocwaningweni lwamaviki amabili kubantu abangama-20, ababambiqhaza badle cishe ama-calories angama-500 ngosuku ekudleni okucutshungulwayo kunokudla okungalungiswanga ().

Ngakho-ke, kufanele ucabangele ukusika ukudla okucutshungulwayo kanye nokudla okulula, ugxile kokudla okuphelele.

2.Udla ushukela omningi

Ukuhlisa njalo ukudla okunoshukela neziphuzo, njengamaswidi, amakhekhe, isoda, iziphuzo zezemidlalo, u-ayisikhilimu, itiye elibandisiwe, neziphuzo zekhofi ezinoshukela, kungakhulisa ukhalo lwakho kalula.

Ucwaningo oluningi luxhumanisa ukudla ushukela hhayi nje kuphela ekutholeni isisindo kepha futhi kunengozi eyandayo yezimo zezempilo ezingamahlalakhona, kufaka phakathi uhlobo lwesifo sikashukela sesibili nesifo senhliziyo ().

Ikakhulu, iziphuzo ezinoshukela zingumthombo omkhulu kashukela owengeziwe e-United States futhi zihambisana kakhulu nokuzuza kwesisindo.

Isibonelo, ukubuyekezwa kwezifundo ezingama-30 ezinganeni nakubantu abadala abangama-242,352 kubophele ukuphuza iziphuzo ezinoshukela ekutholeni isisindo nokukhuluphala ().

Ucwaningo olulodwa kwabesifazane abayi-11,218 lwembula ukuthi ukuphuza isoda eyodwa enoshukela ngosuku kwaholela ekukhuleni kwesisindo esingamakhilogremu ayi-2.2 ngaphezu kweminyaka emibili - okusho ukuthi ukusika amaswidi kungaba nomphumela ohlukile ().

Ungazama ukunciphisa kancane kancane ushukela owudlayo ukuze unciphise inqubo.

3. Unendlela yokuphila yokuhlala phansi

Ukungasebenzi kungumnikeli ovamile ekutholeni isisindo kanye nezifo ezingamahlalakhona (,,).

Ukusebenza edeskini, ukubukela i-TV, ukushayela, nokusebenzisa ikhompyutha noma ifoni konke lokhu kuyimisebenzi yokuhlala phansi.

Ucwaningo olwenziwe kubantu abangama-464 abanesisindo sokukhuluphala ngokweqile nesisindo eseqile luthole ukuthi isikhathi sabo esijwayelekile sokuhlala nsuku zonke bekungamahora angu-6.2 ngezinsuku zokusebenza namahora ayisithupha ngezinsuku ezingasebenzi. Imisebenzi ehlobene nomsebenzi ibinikele kakhulu, ilandelwa ukubukela i-TV ().

Ukwenza izinguquko ezimbalwa zokuphila, njengokuzivocavoca umzimba nokuhlala kancane, kungenza umehluko omkhulu.

Isibonelo, isifundo sezinyanga ezi-3 kubasebenzi abangama-317 sathola ukuthi ukufaka esikhundleni sehora elilodwa nje vo lokuhlala nehora elingu-1 lokuma phakathi nosuku lomsebenzi kunciphise inani lamafutha nobukhulu besinqe ngenkathi kukhulisa isisindo somzimba esinciphile ().

Ucwaningo luye lwabonisa nokuthi ukuzibandakanya ngesikhathi sesikrini ngokweqile kunomthelela omkhulu ekuzuzeni isisindo ngokungenhloso (,,).

Ngisho nokulungiswa okuncane, njengokuhamba ngemuva kokudla kwakusihlwa esikhundleni sokubuka i-TV, ukuzivocavoca noma ukuhamba ngesikhathi sekhefu lakho, ukutshala imali etafuleni lokuma noma lokunyathela, noma ukugibela ibhayisikili lakho uye emsebenzini, kungamelana nokuzuza kwesisindo.

4. Uhlanganyela ekudleni kwe-yo-yo

Ukudla kwe-yo-yo kusho imijikelezo yokwehla kwesisindo ngamabomu okulandelwa ukuphinda uthole isisindo esingahlosiwe.

Ngokuphawulekayo, leli phethini lixhunyaniswe nengozi eyengeziwe yokuthola isisindo ngokuhamba kwesikhathi (,).

Ocwaningweni olwenziwe kubantu abangu-2,785, labo ababedlile ngaphakathi konyaka owedlule babenezisindo ezinkulu zomzimba nezinqe zomlenze okhalweni kunalezo ze-non-dieters ().

Olunye ucwaningo lwembula ukuthi ukudla okunomkhawulo nokudla ngokweqile kungaholela ekuzuzeni kwesisindo esikhathini esizayo ngenxa yezimpendulo zomzimba wakho ekuziphatheni okunjalo, njengokushintshwa kwendlala nokugcwala kwamahomoni (,,).

Futhi, iningi labantu elehlisa isisindo ngokunciphisa ukudla okunomkhawulo lizuza kakhulu noma konke kungakapheli iminyaka emihlanu ().

Ukunciphisa isisindo isikhathi eside, kufanele ugxile kuzinguquko zendlela yokuphila eqhubekayo. Lokhu kufaka phakathi ukuzivocavoca umzimba, ukusika ukudla okugayiwe nokwenziwe ngoshukela, nokudla okunomsoco, ukudla okuphelele okune-fiber namaprotheni.

5. Unenkinga yezokwelapha engatholakali

Yize izinto eziningi zokuphila zinomthelela ekuzuzeni isisindo ngokungenhloso, izimo ezithile zezempilo nazo zingadlala indima. Lokhu kufaka phakathi:

• I-Hypothyroidism. Lesi simo sithinta indlala yakho yegilo futhi singadala ukuzuza kwesisindo noma ubunzima ngokuncipha (,).
• Ukucindezeleka. Lesi simo sengqondo esivamile sixhumene nokuzuza kwesisindo nokukhuluphala (,).
• I-Polycystic ovary syndrome (i-PCOS). I-PCOS ibonakaliswa ukungalingani kwamahomoni okuthinta abesifazane abaneminyaka yobudala yokuzala. Kungadala ukuzuza kwesisindo futhi kwenze kube nzima ukwehlisa isisindo ().
• Ukuphazamiseka kokudla ngokweqile (BED). I-BED ihlukaniswe ngeziqephu eziphindaphindwayo zokudla ngokweqile okungalawuleki futhi kungaholela ezinkingeni eziningi zezempilo, kufaka phakathi ukuzuza kwesisindo ().

Ezinye izimo, njengesifo sikashukela kanye neCushing's syndrome, nazo zihlotshaniswa nokuzuza kwesisindo, ngakho-ke kubalulekile ukuthola ukuxilongwa okulungile kudokotela wakho.

Ngaphezu kwalokho, imishanguzo ethile, kufaka phakathi izidakamizwa zokulwa nengcindezi kanye ne-antipsychotic, ingaholela ekuzuzeni isisindo. Khuluma nodokotela wezempilo uma ukholwa ukuthi uzuza isisindo ngenxa yomuthi wakho.

6. Awutholi ukulala ngokwanele

Ukulala kubalulekile empilweni yonke kanye nasenhlalakahleni. Ukulala ngokwanele kungadala ukuzuza kwesisindo, phakathi kweminye imiphumela emibi ().

Ucwaningo olwenziwe kwabesifazane abangama-92 lukhombisile ukuthi labo abalala ngaphansi kwamahora ayisithupha nsuku zonke babenenkomba yomzimba ephezulu kakhulu (BMI) kanye namazinga aphakeme kakhulu e-visfatin (iprotheni efihliwe ngamangqamuzana amafutha), uma kuqhathaniswa nabesifazane abalala amahora ayisithupha noma ngaphezulu ngosuku ().

Esifundweni samasonto amabili kubantu abadala abayi-10 abanesisindo esiningi ngokweqile kulandela ukudla okunama-kilojoule amancane, labo abalala amahora angu-5.5 ubusuku ngabunye balahlekelwe ngamafutha omzimba angaphansi kwama-55% kanye nesisindo semisipha esingu-60% kunalabo abalala amahora angu-8.5 ubusuku ngabunye ().

Ngakho-ke, ukwandisa isikhathi sakho sokulala kungasiza ekunciphiseni isisindo.

Obunye ubufakazi buhlobanisa ukulala okungu-7 noma amahora amaningi ubusuku ngabunye ngamathuba amakhulu we-33% wokwehla kwesisindo, uma kuqhathaniswa nokulala ngaphansi kwamahora angu-7 ().

Uma unekhwalithi yokulala engeyinhle, ungazama ukukhawulela isikhathi sesikrini ngaphambi kokulala, ukunciphisa ukudla kwakho kwe-caffeine, nokulala ngesikhathi esingaguquguquki.

7.Awudli ukudla okwanele okuphelele

Uma uhlala udla ukudla okucutshungulwayo, ukushintshela ekudleni okuphezulu ekudleni okuphelele kuyindlela elula nephumelelayo yokukhuthaza ukwehla kwesisindo nokuthuthukisa ezinye izici eziningi zempilo yakho.

Eqinisweni, into ebaluleke kakhulu ekulahlekeni kwesisindo ukukhetha ukudla okuphelele, okusetshenzwe kancane.

Ucwaningo olulodwa lwahlukanisa abantu abadala abangama-609 abanesisindo esiningi saba ngamaqembu alandela ukudla okunamafutha aphansi noma okunama-carb amancane izinyanga eziyi-12 ().

Womabili la maqembu ayalelwe ukuthi akhulise ukudla kwabo imifino, anciphise ukuphuza kwabo ushukela ongeziwe, amafutha we-trans, nama-carbohydrate acwengekile, badle kakhulu okuphekiwe, okucutshungulwe kancane, ukudla okuminyene okunomsoco, nokulungisa ukudla okuningi ekhaya.

Ucwaningo luthole ukuthi abantu kuwo womabili amaqembu okudla banciphise isisindo esifanayo - amakhilogremu ayi-12 (5.4 kg) eqenjini elinamafutha aphansi namakhilogremu ayi-13 (5.9 kg) eqembu eliphansi le-carb. Lokhu kukhombisile ukuthi ikhwalithi yokudla, hhayi okuqukethwe kwe-macronutrient, bekuyinto ebaluleke kakhulu ekunciphiseni kwabo isisindo ().

Ukufaka ukudla okuphelele ekudleni kwakho akudingeki kube nzima. Qala ngokungeza kancane kancane ukudla okuphelele okunomsoco, njengemifino, izithelo, ubhontshisi, amaqanda, amantongomane, nembewu, ekudleni kwakho nakukudla okulula.

8. Unengcindezi

Ukucindezeleka okungapheli kuyinkinga ejwayelekile engathinta isisindo sakho ().

Izinga eliphakeme le-hormone yokucindezeleka i-cortisol ikhonjisiwe ukuthi ikhulisa indlala kanye nesifiso sakho sokudla okunomsoco kakhulu, okunekhalori, okungadala ukuzuza kwesisindo ().

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi abantu abanesisindo sokukhuluphala banamazinga aphezulu e-cortisol kunalawo angenaso lesi simo (.

Kuyathakazelisa ukuthi ukuphathwa kwengcindezi kungakhuthaza ukunciphisa umzimba.

Esifundweni samasonto ayisishiyagalombili kubantu abadala abangama-45 abanokukhuluphala, labo ababenza izindlela zokuphumula njengokuphefumula okujulile balahlekelwa isisindo esikhulu kakhulu kunalabo abathola kuphela izeluleko ezijwayelekile zokudla ().

Ukwehlisa ingcindezi, zama ukufaka izindlela zokuphumula ezisuselwa ebufakazini. Lokhu kufaka phakathi i-yoga, ukuchitha isikhathi emvelweni, nokuzindla (,,).

9. Udla amakhalori amaningi kakhulu

Ukudla ngokweqile kuyimbangela evelele yokuthola isisindo.

Uma uthatha ama-calories amaningi kunalawo owashisayo ngosuku, ungahle uthole isisindo ().

Ukudla okungenangqondo, ukudla okulula njalo, nokwenza okokudla okunothe ikhalori, okunomsoco-okunempilo konke kukhuthaza ukuthathwa ngokweqile kwekhalori.

Kungaba nzima ukucacisa izidingo zakho zekhalori wedwa, ngakho-ke thintana nodokotela wezokudla obhalisiwe uma ulwa nokudla ngokweqile.

Ezinye izindlela ezilula zokugwema ukudla ngokweqile zifaka ukunaka indlala nokugcwala ngokudla ngokucophelela, ngokulandela ifayibha ephezulu, ukudla okunamaprotheni amaningi anothile ngokudla kwezitshalo, amanzi okuphuza esikhundleni seziphuzo ezinothe kakhulu zekhalori, nokwandisa izinga lomsebenzi wakho.

Okubalulekile

Izici eziningi zinganikela ekuzuzeni isisindo ngokungenhloso.

Ukungalali kahle, ukuhlala phansi, nokudla ukudla okuningi okusetshenzisiwe noma okunoshukela kungeminye yemikhuba engenza ubungozi bokuzuza isisindo.

Noma kunjalo, izinyathelo ezimbalwa ezilula - njengokudla okunengqondo, ukuzivocavoca umzimba, nokugxila ekudleni okuphelele - kungakusiza ukuthi ufinyelele imigomo yakho yokwehlisa isisindo futhi uthuthukise impilo yakho yonke.