Yingakho Uzizwa Ulambile Ngaso Sonke Isikhathi

-Delile

• Usawoti Uvusa Inkanuko Yakho
• Udinga Imifino Kwasekuseni
• Ususemaphethelweni
• Udla Kaningi
• Ubhorekile
• Buyekeza kwe-

Isikhathi esiningi, indlala inesizathu esisobala, njengokungadli ngokwanele noma ukukhetha ukudla okungaqukethe inani elifanele lezakhamzimba (carbs, protein, namafutha), kusho uD. Enette Larson-Meyer, Ph.D., uprofesa wokondleka kwabantu kanye nomqondisi weLabhorethri Yokudla kanye Nokuzivocavoca eNyuvesi yaseWyoming.

Kwezinye izikhathi, nokho, isizathu sokuthi kungani uhlale ulambile siyimfihlakalo. Isifiso sakho sokudla sibonakala siphikisana nencazelo, futhi akukho lutho oludlayo olubonakala lukwehlisa - kodwa lezo zinhlungu zendlala zinesizathu futhi. Qhubeka ufunde ukuthola ukuthi yini ebangele ukuthi ungazisuthisa kanjani ukuze uzizwe ukhululekile. (Related: Izinto eziyi-13 Ozoziqonda Kuphela Uma Ungumuntu Olambele Ngokungapheli)

Usawoti Uvusa Inkanuko Yakho

Yebo, kukwenza womile esikhathini esifushane. Kodwa ngokuhamba kwesikhathi, ukudla okuphezulu kukasawoti empeleni kubangela ukuthi uphuze kancane kodwa udle kakhulu, ucwaningo lwakamuva lubonisa. Ngemuva kwamasonto ekudleni okunosawoti omningi, ababambiqhaza ezifundweni abashicilelwe ku- I-Journal of Clinical Investigation kubike ukuthi ulambile. Usawoti ubangela umzimba ukuba wonge amanzi, okwenzayo ngokukhiqiza isakhi esibizwa nge-urea. Leyo nqubo idinga amakhalori amaningi, ngakho-ke ivuselela isifiso sakho sokudla futhi ingakwenza uzizwe ulambile ngaso sonke isikhathi, kuchaza ababhali besifundo. Ukudla okusetshenzisiwe kuvame ukufihla i-sodium, ngakho-ke phokophela ukudla okuningi kwezinto ezintsha. (Lokho kusho, udokotela wakho angase atuse ukudla usawoti omningi uma unalesi simo esivamile.)

Udinga Imifino Kwasekuseni

Uma uqala usuku ngokudla okunesitashi, okugayeka ngokushesha okunama-carbs okufana nokusanhlamvu, ama-waffles, noma ithosi—“uvusa” amahomoni akho alambile futhi uwenze asebenze kakhulu usuku lonke, kusho u-Brooke Alpert, R.D.N. Lokho kungenxa yokuthi lokhu kudla kubangela ukuba ushukela wegazi lakho ukhuphuke, okuholela ekukhuphukeni kwe-insulin ne-cortisol (i-hormone ekhuthaza ukugcinwa kwamafutha), okwenza ushukela wegazi lakho wehle, bese ulamba futhi. Lo mjikelezo owehla naphansi wenzeka noma nini lapho udla ukudla okunesitashi, kepha ucwaningo lukhombisa ukuthi kushintsha kakhulu lapho uvuka ungadlile. Ukugcina ushukela wakho wegazi uzinzile futhi ugweme ukulamba usuku lonke, u-Alpert uphakamisa ukuba nesidlo sasekuseni samaprotheni kanye ne-starch carbs ephansi, njengamaqanda nemifino, nokugcina isinkwa nezinhlamvu zesidlo sasemini nesasebusuku.

Ususemaphethelweni

Uma ukukhathazeka nokukhathazeka kukugcina ebusuku, ukungabikho kokulala kungakhuphula isifiso sakho sokudla, kusho uLarson-Meyer. Futhi, "ingcindezi inyusa amazinga akho e-cortisol, angavuselela indlala," uyanezela. Ukuze unciphise amandla, zama i-yoga eshisayo. Ucwaningo lubonisa ukuthi ukuzilolonga ekushiseni kungandisa umphumela wemvelo wokucindezela ukudla, kuyilapho i-yoga ikusiza uphumule. (BTW, yingakho ulambile kakhulu ezinsukwini zokuphumula.)

Udla Kaningi

Ukuklaba usuku lonke kukhipha amahomoni akho endlala, kusho u-Alpert, umbhali we I-Detox Yokudla. "Uma udla ukulunywa okuncane futhi ungahlali ekudleni kwangempela, awukaze uzizwe ulambile ngokweqiniso noma usuthi," usho kanje. "Ekugcineni, imizwa yakho yesifiso sokudla iyathuliswa, futhi ulambe ngendlela engaqondakali ngaso sonke isikhathi."

Esikhundleni salokho, yidla njalo emahoreni amane noma ngaphezulu. Yidla ukudla okune-protein, i-fiber, namafutha enempilo kathathu ngosuku, bese ufaka ukudla okulula kokudla kwakho lapho ukudla kuhlukaniswe ngaphezu kwamahora amane. Ukukhetha okuhlakaniphile: ama-walnuts. Ukuzidla kwenza kusebenze indawo yobuchopho elawula indlala nezifiso, ucwaningo lwakamuva luthole.

Ubhorekile

Uma singenanjongo, sibheka okuthile okuvuselelayo, njengokudla, kusho u-Rachel Herz, Ph.D., umbhali wezincwadi Kungani Udla Lokhu Okudlayo. Futhi ucwaningo lukhombisa ukuthi sivame ukufuna izinto ezinjengama-chips noshokoledi. "Uma lokhu kuzwakala kujwayelekile, vula umzimba wakho bese ubona izimpawu zangempela zendlala, njengesisu esikhonondayo," kusho uHerz. "Uma udla, gxila kokuhlangenwe nakho futhi ukujabulele." (Okwengeziwe ngalokho lapha: Funda Indlela Yokudla Ngokuqonda)

Lapho wenza lokhu ngokwengeziwe, kuzokuthola kangcono ukwahlukanisa phakathi kwendlala engokomzimba nengokomzwelo- futhi, ngethemba, ngibona ukuthi awukho ngempela elambile njalo.

Buyekeza kwe-