Izindlela eziyi-10 zokubuyela emgqeni ngemuva kokuzitika ngotshwala

-Delile

• 1. Hamba Uhambo
• 2. Lalele Kuyo
• 3. Yidla isidlo sasekuseni esinempilo
• 4. Hlala Unamanzi
• 5. Zama iYoga
• 6. Gcwalisa imifino
• 7. Gwema Ukweqa Izidlo
• 8. Qala Ukuzivocavoca
• 9. Prakthiza Ukudla Okunengqondo
• Khulisa Ukudla Kwakho Kwamaprotheni
• Okusemqoka

Ukudla ngokweqile kuyinkinga cishe wonke umuntu ozama ukwehlisa ubuso besisindo ngasikhathi sinye, futhi ukuzitika ngotshwala okungalindelekile kungazizwa kukhungathekisa okumangazayo.

Okubi kakhulu, kungadala ukuthi ugqozi lwakho nokuziphatha kwakho kufinyelele ethangini, kwesinye isikhathi kuholele kumjikelezo ongapheli ongaphazamisa ngokuphelele intuthuko yakho.

Noma kunjalo, lokhu akudingeki kube njalo. Ukufaka imikhuba embalwa enempilo esimisweni sakho kungakusiza ukhuthazele.

Nawa amathiphu ayi-10 okubuyela emgqeni ngemuva kokudakwa okungakuhlelelwe.

1. Hamba Uhambo

Ukuhambahamba ngemuva kokudla kakhulu kungakusiza ukuthi usule ingqondo yakho futhi kuzokwenza nomzimba wakho uzizwe ungcono, futhi.

Ukuhamba kukhonjisiwe kusiza ukusheshisa ukukhipha isisu, okunganciphisa imizwa engakhululekile yokugcwala noma ukuqunjelwa okubangelwa ukudla ngokweqile ().

Kungasiza futhi ukushisa amanye amakhalori owengeziwe ongase uwadle ngesikhathi sokuzitika.

Ucwaningo olulodwa oluncane lukhombisa ukuthi abesifazane abakhuluphele abahamba imizuzu engama-50-70 kathathu ngesonto amasonto ayi-12 balahlekelwe u-1.5% wamafutha omzimba wabo, kufaka phakathi inani elikhulu lamafutha esiswini ().

Ukuhamba nakho kungathuthukisa imizwa yakho futhi kwehlise eminye yemizwa engemihle engadala ukudla okungokomzwelo.

Eqinisweni, ukuvivinya umzimba kungakhuthaza ukukhishwa kwama-neurotransmitter abalulekile njenge-serotonin ne-norepinephrine, engasiza ekuvikeleni ezimeni ezinjengokudangala nokukhathazeka ().

Ukuzivocavoca futhi kukhonjisiwe ukuthuthukisa imizwa futhi kunciphise imizwa yengcindezi, engasiza ekuvikeleni iziqephu zesikhathi esizayo ze-binging (,).

Isifinyezo Ukuhamba kungenye indlela elula yokuzizwa ungcono ngemuva kokuzitika ngotshwala. Kungasiza ukukhuphula isisu ngemuva kokudla, kunciphise amafutha omzimba futhi kuthuthukise imizwa yakho ukukusiza ubuyele esimeni.

2. Lalele Kuyo

Ukulala ngokwanele ngemuva kwesiqephu sokudla ngokweqile kuyindlela enhle yokulwa nezifiso bese uthola usuku olulandelayo ngonyawo lwesokudla.

Ucwaningo luye lwathola ukuthi ukuntuleka kokulala kungahle kuhlotshaniswe nesifiso esengeziwe. Ngokuyinhloko, ukuncishwa ubuthongo kungathinta amazinga e-ghrelin ne-leptin, ama-hormone amabili abalulekile abandakanyeka ekulawuleni indlala nokudla.

IGhrelin yihomoni evusa indlala ebuchosheni, kuyilapho i-leptin iyi-hormone ekhishwa kumaseli anonile akhombisa ukugcwala futhi icindezela indlala ().

Ucwaningo olulodwa lwabantu abangu-1,024 lwathola ukuthi ukulala ngaphansi kwamahora ayisishiyagalombili ubusuku ngabunye kuhlotshaniswa nesisindo somzimba esiphezulu. Isikhathi esifushane sokulala sasixhunyaniswe namazinga aphezulu we-ghrelin namazinga aphansi we-leptin ().

Olunye ucwaningo oluncane luthole ukuthi abesilisa abalala amahora amane kuphela ubusuku ngabunye badle ama-calories angu-22% ngaphezulu ngosuku olulandelayo kunalabo abalele amahora ayisishiyagalombili agcwele ().

Yize izidingo zokulala zingahluka kakhulu phakathi kwabantu, ochwepheshe bezempilo ngokuvamile batusa ukuthola okungenani amahora ayisikhombisa kuya kwayisishiyagalolunye okulala ubusuku ngabunye.

Ngemuva kokuzitika ngokweqile ungahlelile, zama ukulala ngaphambi kwesikhathi kunokujwayelekile ukuqinisekisa ukuthi uyakwazi ukulingana ubusuku obugcwele bokulala futhi uqale kabusha ngosuku olulandelayo.

Isifinyezo Ukuncishwa ubuthongo kuhlotshaniswa nokwanda kokudla. Kungashintsha nezinga lamahomoni athonya indlala. Hlela ukuthola amahora ayisikhombisa kuya kwayisishiyagalolunye okulala ubusuku ngabunye.

3. Yidla isidlo sasekuseni esinempilo

Ngenkathi kungalinga ukweqa ibhulakufesi noma isidlo sasemini ngosuku ngemuva kokudla ngokweqile, ukuqala usuku lwakho ngokudla okunempilo kungakusiza ukuthi ubuyele emgqeni.

Akugcini lapho kukuvumela ukuthi uqale okusha ngemuva kokulala kahle ebusuku, kepha futhi kungakusiza ukuthi ubuyele esimisweni sakho futhi wenze ukukhetha okunempilo usuku lonke.

Izifundo zize zibonise ukuthi ukunamathela kundlela yokudla engaguquguquki kungahle kuhlotshaniswe nokudla okuncane kakhulu (,).

Lokho okudlayo esidlweni sakho sokuqala sosuku nakho kubalulekile.

Isibonelo, olunye ucwaningo luthole ukuthi ukudla ibhulakufesi elinamaprotheni amaningi kunciphise amazinga e-ghrelin, i-hormone yendlala, ngempumelelo kakhulu kunokudla ibhulakufesi le-carb ephezulu ().

Olunye ucwaningo kubantu abangama-48 lukhombisile ukuthi ukudla i-oatmeal, ukudla okuphezulu kuwo womabili amaprotheni kanye nefayibha, kukhulise imizwa yokugcwala nokulawulwa kokudla okuthuthukile ngaphezu kokudla okulungele ukudliwa okusanhlamvu kwasekuseni ().

Ngokufanelekile, zama ukukhetha ukudla okuphezulu kuwo womabili amaprotheni kanye nefayibha ukuze usuku lwakho luqale kahle. Ungabhangqa kalula izithelo ezicebile nge-fiber, imifino, imidumba noma okusanhlamvu okuphelele ngomthombo omuhle wamaprotheni wokudla okuyindilinga futhi okunomsoco.

Isifinyezo Ukudla ukudla okunempilo kungakusiza ukuthi uqale usuku lwakho kahle, kwenze kungabi lula ukuthi uzitike ngakusasa. Kudla amaprotheni aphezulu, ukudla okune-fiber eningi kungasebenza kakhulu ekulawuleni isifiso sakho sokudla.

4. Hlala Unamanzi

Ukuphuza amanzi anele akubalulekile kuphela empilweni yonke - futhi kuyisihluthulelo sokwandisa ukuncipha kwesisindo nokugcina isifiso sakho sokudla silawulwa.

Ngemuva kwesiqephu sokudla ngokweqile, kubaluleke kakhulu ukuqinisekisa ukuthi uhlala unamanzi usuku lonke.

Ucwaningo lwabantu abadala asebekhulile abangama-24 luthole lapho abantu bephuza ama-ounces ayi-17 (500 ml) amanzi ngaphambi kokudla, inani lama-calories abawadlile ngesikhathi sokudla lehle ngo-13%, uma kuqhathaniswa neqembu elilawulayo ().

Ngokufanayo, olunye ucwaningo oluncane lukhombisile ukuthi ukwanda kokudla amanzi nsuku zonke ngama-ounces ayi-17, kuhlanganiswe nokudla okunama-khalori aphansi, kukhuphule ukwehla kwesisindo ngo-44% uma kuqhathaniswa nokudla okunekhalori eliphansi kuphela ().

Ukufaka amanzi owasebenzisayo kungasiza ekwandiseni imetabolism okwesikhashana ukushisa ama-calories amaningi.

Ucwaningo olulodwa lwathola ukuthi ukuphuza ama-ounces angu-17 amanzi kwandisa ukusetshenziswa kwamandla okuphumula kwabantu cishe ngama-30% ngemuva kwemizuzu engama-30-40 ().

Ukuthi ungakanani amanzi okufanele uphuze ngosuku kungancika ezintweni eziningi. Kodwa-ke, indlela elula yokuhlangabezana nezidingo zakho ze-hydration ukulalela umzimba wakho uphuze lapho uzizwa womile.

Isifinyezo Ukuphuza amanzi amaningi kungakusiza wehlise isisindo, kunciphise ukudla kwakho ikhalori futhi kukhulise okwesikhashana izindleko zakho zamandla okuphumula.

5. Zama iYoga

I-Yoga ihlotshaniswe nezinzuzo eziningi zezempilo, kufaka phakathi ukunciphisa imvamisa ye-migraine nekhwalithi yokulala ethuthukisiwe (,).

Ukuzijwayeza i-yoga futhi kungakhuthaza imikhuba yokudla enempilo, enganciphisa ubungozi bokudla ngokweqile.

Isifundo esisodwa esincane sabheka ukusebenza kwe-yoga njengokwelashwa kokuphazamiseka kokudla ngokweqile futhi sathola ukuthi kusize ukunciphisa ukuzitika ngotshwala futhi kwaholela nasekunciphiseni inkomba yomzimba ().

Hhayi lokho kuphela, kepha i-yoga ingaba nomthelela omuhle emoyeni wakho ukusiza ukuvimbela ukudla okungokomzwelo nokugcina uzizwa ukhuthazekile ngemuva kokuzitika ngokweqile ungahlelile.

Kubuye kuboniswe ukwehla kwamazinga e-cortisol. Lokhu kungasiza ukunciphisa ukukhathazeka nokudangala ngokuthonya ukuthathwa kwe-neurotransmitter serotonin (,).

Ucwaningo lwabantu abangu-131 luthole ukuthi ukuzijwayeza i-yoga amasonto ayishumi kusize ukuthuthukisa impilo yengqondo kanye nokunciphisa ukucindezeleka nokukhathazeka ().

Ngenkathi ukuzijwayeza i-yoga ngemuva nje kokudla ngokweqile kungasiza, ukukungeza ohlelweni lwakho lwamasonto onke kungasiza kakhulu esikhathini esizayo.

Ukuze uqalise, zama ukuthatha isigaba se-yoga ejimini yangakini noma estudiyo se-yoga. Kunamavidiyo amaningi aku-inthanethi nezinye izinsiza ongazisebenzisa ukuzama i-yoga ekhaya.

Isifinyezo I-Yoga ingasiza ukukhuthaza imikhuba yokudla enempilo futhi ingasiza ekuvimbeleni ukudla okungokomzwelo ngokunciphisa ukucindezeleka, ukudangala kanye nokukhathazeka.

6. Gcwalisa imifino

Imifino icebile kokudla okunomsoco okuningi okudingwa ngumzimba wakho, kufaka phakathi uhla lwamavithamini abalulekile, amaminerali kanye nama-antioxidants.

Ukulayisha kuma-veggies post-binge kungenye isu elisebenzayo lokusiza ukuvimbela ukudla ngokweqile.

Imifino inefayibha ephezulu, ehamba kancane ngomgudu wamathumbu ungagaywanga, okusiza ukukhuthaza imizwa yokugcwala ().

Ucwaningo lukhombisa ukuthi ukushaya ifayibha yakho kungakusiza ulawule isisindo sakho ngokukuthonya ukuthi udle kancane.

Ukubuyekezwa okukodwa kutholile ukuthi lapho abantu bekhulisa ukudla kwabo kwe-fiber ngama-14 amagremu nsuku zonke, badla ama-calories ayi-10% ngokwesilinganiso futhi balahlekelwa isisindo esikhulu ().

Olunye ucwaningo lukhombisa ukuthi abantu abadle imifino eningi banciphile futhi bazizwa belambile uma kuqhathaniswa neqembu elilawulayo ().

Umthetho omuhle wesithupha ukugcwalisa okungenani uhhafu wepuleti lakho ngemifino esidlweni ngasinye.

Ungazama futhi ukufaka ama-veggies amaningi ekudleni kwakho ukusika izifiso nokunciphisa ubungozi bokudla ngokweqile. Izaqathe ezine-hummus, ama-chickpeas agazingiwe kanye nama-chips we-baked konke kwenza izinketho zokudla okulula, okunomsoco.

Isifinyezo Buyela emgqeni ngemuva kokuzitika ngokugcwalisa imifino. Zinefayibha ephezulu futhi zingasiza ukukhuthaza ukwehla kwesisindo nemizwa yokugcwala.

7. Gwema Ukweqa Izidlo

Ngemuva kokuzitika kakhulu, ukuhlela ukuthi uzodlani ngedina kungaba yinto yokugcina ofuna ukuyicabanga.

Kodwa-ke, ukweqa ukudla kunganciphisa intuthuko yakho futhi kuthuthukise izifiso, kukhulise amathuba okuba omunye utshwala.

Ngokwesifundo esisodwa kwabesifazane abayi-14 abaphilile, ukudla kathathu ngosuku esikhundleni sokudla kabili kwasiza ekulondolozeni imizwa yokugcwala phakathi nesikhathi sosuku futhi kwandisa nokushisa amafutha ().

Olunye ucwaningo lwabantu abangu-15 luqhathanisa imiphumela yokudla isidlo esisodwa ngosuku noma ukusabalalisa inani elifanayo lama-calories ngaphezu kokudla okuthathu.

Akukona nje ukuthi ukudla isidlo esisodwa ngosuku kwenyusa amazinga e-ghrelin, i-hormone yendlala, kepha futhi kube neminye imiphumela emibi kwezempilo, kufaka phakathi ushukela wegazi ozila kakhulu nokuphuza ukuphendula kwe-insulin ().

Ucwaningo lukhombisa nokuthi ukunamathela ekudleni okujwayelekile kungahle kuhlotshaniswe nokudla okuncane kakhulu (,).

Noma ngabe ukujwayele ukudla kathathu ngosuku noma inani elikhudlwana lokudla okuncane, into engcono kakhulu ongayenza ngemuva kokubhaka ukubuyela esimeni sakho esijwayelekile bese unamathela kokukusebenzela kangcono.

Isifinyezo Ukweqa ukudla kungakhuphula indlala nesifiso sokudla, okuholele engcupheni enkulu yokudla ngokweqile. Ukunamathela kuphethini yokudla ejwayelekile kungahle kuhlotshaniswe nokudla okuncane kakhulu.

8. Qala Ukuzivocavoca

Ukusetha irejimeni lokuzivocavoca njalo kungavela nezinzuzo eziningi zezempilo, kepha kungasiza kakhulu ngemuva kwesiqephu sokubheja okungahleliwe.

Isifundo esisodwa kwabesifazane abangama-84 abakhuluphele kakhulu sathola ukuthi inhlanganisela yokwelashwa kokuqonda-kokuziphatha (i-CBT) nokuvivinya umzimba kuphumelela kakhulu ekunciphiseni imvamisa yokudla ngokweqile kune-CBT yodwa ().

Olunye ucwaningo oluncane kubantu abanenkinga yokudla ngokweqile kubike ukuthi izinyanga eziyisithupha zokuvivinya umzimba njalo ziyeke ukudla ngokweqile ngokuphelele kuma-81% wabahlanganyeli ().

Ukuzivocavoca umzimba nakho kungalawula isifiso sakho sokudla okusiza ukugcina ukudla kwakho kuhlole futhi kuvimbele ukudla ngokweqile.

Ukubuyekezwa kwezifundo ezingama-20 kubike ukuthi ukuzivocavoca umzimba kungasiza ekunciphiseni amazinga e-ghrelin, i-hormone evuselela indlala, ngenkathi futhi inyusa amazinga ama-hormone akhuthaza imizwa yokugcwala ().

Ukufaka ukuzivocavoca esimisweni sakho kungathuthukisa imizwa yakho futhi kwehlise amazinga okuxineka, okuzosiza ekunciphiseni ubungozi bokudla okungokomzwelo (,).

Zama ukushaya ijimu ngemuva nje kokuzitika ngotshwala ukuze uhlale unogqozi futhi ubuyele endleleni.

Okungcono kakhulu, yenza ukuzivocavoca umzimba kube yingxenye ejwayelekile yenkambiso yakho. Zama ukuthola uhlobo lomsebenzi owuthokozelayo.

Isifinyezo Ukuzivocavoca umzimba ngemuva kokuzitika ngotshwala kungakusiza ukuthi ubuyele esimeni esifanele. Kungaba nomthelela kumahomoni athinta indlala futhi angathuthukisa imizwa yakho. Thuthukisa inqubo ejwayelekile yokuzivocavoca umzimba ukuze usize ekuzivikeleni ekudleni ngokweqile esikhathini esizayo.

9. Prakthiza Ukudla Okunengqondo

Ukudla ngokucophelela kungumkhuba wokunaka kakhulu indlela ozizwa ngayo ngenkathi udla, esikhundleni sokufaka ukudla okungena emlonyeni wakho ngaphandle komqondo.

Konke kumayelana nokubona ukuthi uzizwa kanjani ngenkathi udla futhi ujabulela ukunambitheka, ukwakheka nephunga lokudla kwakho.

Ukudla okucabangayo kungasiza ekwelapheni ukuphazamiseka kokudla ngokweqile, isimo esivezwa yiziqephu eziphindaphindwayo zokudla ngokweqile ().

Ukubuyekezwa okukodwa kwezifundo eziyi-14 kukhombisile ukuthi ukwenza umcabango kunciphise izehlakalo zokudla ngokweqile nokudla okungokomzwelo ().

Olunye ucwaningo oluncane luthole ukuthi lapho abesifazane abanezinkinga zokudla ngokweqile benikezwa ukucabanga okuhlangene kanye nokwelashwa kokuziphatha, bahlangabezana nokuziphatha okuthuthukisiwe kokudla kanye nokwanda kokuzazi ().

Ukubuyekezwa kwezifundo ezingama-24 kukhombisile ukuthi ukudla ngokucophelela kungasiza abantu ukuthi banciphise ukudla abakudlayo ngokuhamba kosuku, okungabasiza banciphise isisindo ().

Ukuze uqale ukuzijwayeza ukudla okucabangayo, nciphisa iziphazamiso zangaphandle bese uzama ukudla nokujabulela ukudla kwakho kancane. Funda ukubona lapho uzizwa ugcwele ukwazi ukuthi kungaba nini isikhathi sokuyeka ukudla.

Isifinyezo Zama ukudla ngokucophelela ukusiza ukunqanda ukudla kwakho ngokweqile. Ukudla okucabangayo kukhonjisiwe ukunciphisa ukuzincisha ukudla nokudla okungokomzwelo. Kungasiza futhi ukunciphisa ukudla okudliwayo ngokuhamba kosuku.

Khulisa Ukudla Kwakho Kwamaprotheni

Ukukhuthaza ukudla kwakho ukudla okunothe ngamaprotheni kungaba nethonya elinamandla ekulawuleni izimpawu zakho zokulamba, isifiso sokudla nemizwa yokugcwala.

Eqinisweni, ucwaningo lwabantu abangu-19 lukhombisile ukuthi ukukhuphuka kwamaprotheni kusuka ku-15% kuya ku-30% kunciphise ukudla kwekhalori nsuku zonke ngama-calories angama-441 ngokwesilinganiso, futhi kwaholela nokwehla okukhulu kwesisindo somzimba namafutha ().

Amaprotheni nawo angathinta amazinga ama-hormone afana ne-ghrelin angathonya indlala. Eqinisweni, ucwaningo oluthile luthole ukuthi ukudla isidlo esinamaprotheni amaningi kunciphise amazinga e-ghrelin ngempumelelo kunokudla isidlo se-carb ephezulu ().

Olunye ucwaningo lukhombisile ukuthi ukudla okuneprotheni ephezulu kuthuthukise ukushiswa kwamafutha nemizwa yokugcwala. Futhi, ikhulise ukugxila kwe-GLP-1, i-hormone ehlotshaniswa nokucindezelwa kwesifiso ().

Okufanelekile, kufanele uqiniseke ukuthi ufaka umthombo omuhle wamaprotheni ekudleni ngakunye futhi udla ukudla okulula kwamaprotheni usuku lonke.

Ezinye izibonelo zokudla okunothe ngamaprotheni kufaka phakathi inyama, ukudla kwasolwandle, amaqanda, amantongomane, imbewu kanye nemikhiqizo yobisi.

Isifinyezo Ukwengeza ukudla kwakho kwamaprotheni kungathonya ama-hormone athile endlala ukukhuthaza imizwa yokugcwala nokunciphisa ukudla ikhalori.

Okusemqoka

Ukushibilika nokudla ngokweqile ngenkathi udla kungakhungathekisa, kodwa akudingeki ukuthi kubambezele intuthuko yakho noma kuvimbele ukwehla kwesisindo sakho.

Esikhundleni salokho, dedela unecala, uzixolele futhi ungavumeli ukuthi kuthinte ugqozi lwakho.

Amathiphu alula angenhla azokusiza ubuyele emgqeni bese uqhubeka ubheke imigomo yakho.