Kwenzekani Uma Ungadli Usuku?

-Delile

• Kwenzekani emzimbeni wakho ngalesi sikhathi
• Ingabe zikhona izinzuzo zale ndlela?
• Kungasiza ekunciphiseni isisindo
• Kungakusiza ukuphatha amazinga akho e-cholesterol noshukela
• Kungasiza ukunciphisa ingozi yakho yesifo se-coronary artery
• Ezinye izinzuzo
• Ingabe kunemiphumela engemihle noma izingozi ekwenzeni lokhu?
• Ngabe ukuphuza amanzi ngesikhathi sokushesha kuyasiza?
• Ungadla kanjani-ume-udle ngendlela efanele
• Okubalulekile

Ingabe lo mkhuba owamukelekayo?

Ukungadli amahora angama-24 ngasikhathi kuyindlela yokuzila ukudla ngezikhathi ezithile eyaziwa ngokuthi indlela yokudla.

Ngesikhathi sokuzila kwamahora angama-24, ungadla kuphela iziphuzo ezingenalo ikhalori. Lapho isikhathi samahora angama-24 sesiphelile, ungaqhubeka nokudla kwakho okujwayelekile kuze kube ukuzila okulandelayo.

Ngokungeziwe ekunciphiseni isisindo, ukuzila ukudla ngezikhathi ezithile kungaba nomthelela omuhle ekuguqulweni komzimba wakho, kukhulise impilo yenhliziyo, nokuningi. Kuphephile ukusebenzisa le ndlela kanye noma kabili ngeviki ukufeza imiphumela oyifunayo.

Yize le ndlela ingabonakala ilula kunokunciphisa amakhalori ansuku zonke, ungazithola usuyi "hangry" ngezinsuku zokuzila. Kungadala nemiphumela emibi kakhulu noma izinkinga kubantu abanezimo ezithile zempilo.

Kufanele uhlale ukhuluma nodokotela wakho ngaphambi kokuzila ukudla. Bangakweluleka ngezinzuzo zakho nobungozi bakho. Qhubeka ufunde ukuze ufunde kabanzi.

Kwenzekani emzimbeni wakho ngalesi sikhathi

Uzoba sesikhathini sakho samahora angama-24 ngaphambi kokuba umzimba wakho ubone ukuthi uzilile.

Ngesikhathi samahora ayisishiyagalombili okuqala, umzimba wakho uzoqhubeka nokugaya ukudla kwakho kokugcina. Umzimba wakho uzosebenzisa i-glucose egciniwe njengamandla futhi uqhubeke nokusebenza sengathi uzophinda udle futhi kungekudala.

Ngemuva kwamahora ayisishiyagalombili ungadlile, umzimba wakho uzoqala ukusebenzisa amafutha agciniwe amandla. Umzimba wakho uzoqhubeka nokusebenzisa amafutha agciniwe ukudala amandla kulo lonke usuku lwakho olusele lwamahora angama-24.

Ukuzila ukudla okuhlala isikhathi eside kunamahora angama-24 kungaholela emzimbeni wakho ukuqala ukuguqula amaprotheni agciniwe abe ngamandla.

Ingabe zikhona izinzuzo zale ndlela?

Ucwaningo oluningi luyadingeka ukuqonda ngokugcwele ukuthi ukuzila ngezikhathi ezithile kungawuthinta kanjani umzimba wakho. Ucwaningo lwakuqala lusikisela izinzuzo ezimbalwa, noma kunjalo.

Kungasiza ekunciphiseni isisindo

Ukuzila ukudla usuku olulodwa noma ezimbili ngesonto kungaba yindlela yokuthi usebenzise ama-calories ambalwa ngokuhamba kwesikhathi. Ungakuthola kulula ukukwenza kunokunciphisa inani elithile lama-calories nsuku zonke. Umkhawulo wamandla ovela emahoreni angama-24 okusheshayo nawo ungazuza imetabolism yakho, usize ekwehliseni isisindo.

Kungakusiza ukuphatha amazinga akho e-cholesterol noshukela

Ukuzila ukudla njalo kungasiza ekuthuthukiseni indlela umzimba wakho owehla ngayo noshukela. Lezi zinguquko ku-metabolism yakho zingasiza ekunciphiseni ubungozi bokuthuthuka kwezimo ezifana nesifo sikashukela nesifo senhliziyo.

Kungasiza ukunciphisa ingozi yakho yesifo se-coronary artery

Ukuzila okujwayelekile kwamahora angama-24 kungasiza ekwehliseni amazinga e-trimethylamine N-oxide esikhathini eside. Izinga eliphakeme lale nhlanganisela lihlanganiswe nesifo semithambo yegazi, ngakho-ke lokhu kungasiza ekunciphiseni ubungozi bakho.

Ezinye izinzuzo

Ukuzila ukudla okungapheli kungasiza futhi:

• ukunciphisa ukuvuvukala
• ukunciphisa ingozi yokuba nomdlavuza othile
• ukunciphisa ubungozi bezimo zemizwa ezinjenge-Alzheimer's kanye nesifo sikaParkinson

Ingabe kunemiphumela engemihle noma izingozi ekwenzeni lokhu?

Ukuzila ukudla njalo amahora angama-24 ngasikhathi kungaholela emiphumeleni emibi futhi kwandise ubungozi bezinkinga ezithile.

Njalo khuluma nodokotela wakho ngaphambi kokuya ngokushesha ukusiza ukunciphisa ubungozi bakho kunoma yimiphi imiphumela engalindelekile yezempilo. Lokhu kubaluleke kakhulu uma unezimo zempilo ezingaphansi.

Akufanele uzile uma:

• babe noma babe nenkinga yokudla
• unesifo sikashukela sohlobo 1
• ukhulelwe noma uncelise ibele
• bangaphansi kweminyaka engu-18
• bayalulama lapho behlinzwa

Ukuzila ukudla ngaphezu kokuphindwe kabili ngeviki kungakhuphula ubungozi bakho be-arrhythmias yenhliziyo kanye ne-hypoglycemia.

Khumbula ukuthi ucwaningo olwengeziwe luyadingeka ukuze kuhlolwe ngokuphelele izinzuzo nezingozi zokuzila ukudla ngezikhathi ezithile. Ukuvivinya umzimba njalo nokudla ukudla okulinganiselayo kuyizindlela ezifakazelwe zokuphila impilo enempilo nokugcina isisindo sakho.

Ngabe ukuphuza amanzi ngesikhathi sokushesha kuyasiza?

Kubalulekile ukuthi uphuze amanzi amaningi - ngaphezu kwezingilazi zakho ezijwayelekile eziyisishiyagalombili - ngesikhathi sokuzila kwamahora angama-24.

Ngeke ungenise noma imaphi amanzi avela ekudleni ngalesi sikhathi, futhi umzimba wakho udinga amanzi ukuze usebenze. Amanzi asiza uhlelo lokugaya ukudla lomzimba wakho, alawula ukushisa komzimba wakho, azuzise amalunga nezicubu zakho, futhi angakugcina uzizwa unamandla.

Kufanele uphuze amanzi njengoba uzizwa womile usuku lonke. Leli nani liyahluka kuye ngomuntu futhi lincike nakwizinga lomsebenzi wakho.

Umhlahlandlela othile wakudala uthi, ngokwesilinganiso, amadoda kufanele aphuze cishe izingilazi eziyi-15 1/2 zamanzi futhi abesifazane kufanele baphuze cishe izingilazi zamanzi eziyi-11 1/2 ngosuku. Ekugcineni, ukoma kwakho kufanele kube yinkomba yakho uma kukhulunywa ngokudla amanzi.

Ungadla kanjani-ume-udle ngendlela efanele

Ungenza ukushesha kwamahora angama-24 noma kunini lapho ukhetha khona. Kumele uqiniseke ukuthi ulungiselela usuku lwakho lokuzila ngaphambi kwesikhathi. Ukudla ukudla okunempilo futhi okuyindilinga ngaphambi kokuzila kuzosiza umzimba wakho ukudlula esikhathini samahora angama-24.

Okunye ukudla okufanele ucabange ukukudla ngaphambi kokuzila kufaka:

• ukudla okunothe ngamaprotheni, njengama-nut butters nobhontshisi
• imikhiqizo yobisi enamafutha amancane, njenge-yogurt enamafutha amancane
• izithelo nemifino
• isitashi sokudla okusanhlamvu okuphelele

Ukudla okune-fiber eningi kuzosiza umzimba wakho uzizwe ugcwele isikhathi eside ngemuva kokudla. Izithelo nemifino kuqukethe amanzi, kukunikeza amandla amaningi.

Phuza amanzi nezinye iziphuzo ezingenakhalori ngesikhathi sokuzila, kodwa khumbula ukuthi iziphuzo ezine-caffeine zingakwenza ulahlekelwe amanzi amaningi. Phuza inkomishi eyengeziwe yamanzi kuzo zonke iziphuzo ezine-caffeine ukusiza ukulinganisela ukudla kwakho.

Qhubeka nokudla okunempilo ngemuva kokuphela kokuzila kwakho futhi ugweme ukudla ngokweqile uma sekuyisikhathi sokudla futhi. Ungahle uthande ukudla okulula noma udle ukudla okulula lapho ukuphela kwakho kuphela ukukusiza ukuthi ubuyele esimisweni sakho sokudla esijwayelekile.

Okubalulekile

Qaphela lapho uzama le ndlela. Khuluma nodokotela wakho ngempilo yakho ngaphambi kokuyizama wedwa. Udokotela wakho angakhuluma nawe ngezinzuzo nezingozi zakho ngazinye, futhi futhi akweluleke ngokuthi ungaluqhuba kanjani lolu hlobo lokuzila ngendlela enempilo nephephile.