Qonda ukuba kutheni ixhala linokukwenza utyebe

Umxholo

• 1. Ukuxhalaba kubangela utshintsho lweHormonal
• Kwenziwe ntoni:
• 2. Ukuxhalaba kubangela ukunyanzeliswa kokutya
• Kwenziwe ntoni:
• 3. Ukuxhalaba kuthoba inkuthazo
• Kwenziwe ntoni:

Ukuxhalaba kunokubeka ubunzima kuba kubangela utshintsho kwimveliso yehomoni, kunciphisa amandla okuphila ngendlela esempilweni kwaye kubangele iziqendu zokutya kakhulu, apho umntu ephela esitya ukutya okuninzi ukuzama ukuphucula imeko kunye nokunciphisa uxinzelelo. .

Ke, kubalulekile ukuba uchonge ubukho bexhala ukuze ukwazi ukuqala unyango lwakho kunye nokuvumela ukunciphisa umzimba. Nazi iinguqu ezi-3 eziphambili ezibangelwa luxinzelelo emzimbeni kunye nento ekufuneka uyenze ukuyinyanga.

1. Ukuxhalaba kubangela utshintsho lweHormonal

Ixhala libangela ukwanda kwimveliso yehomoni yecortisol, ekwabizwa ngokuba yihormone yoxinzelelo, enefuthe lokukhuthaza ukuveliswa kwamafutha emzimbeni.

Kungenxa yokuba, kwiimeko zoxinzelelo, umzimba uthambekele ekuveliseni oovimba bamandla ngakumbi ngohlobo lwamafutha ukuze umzimba ubenendawo elungileyo enekhalori enokusetyenziswa kwimeko yokutya okanye ngamaxesha omzabalazo.

Kwenziwe ntoni:

Ukunciphisa uxinzelelo, ungasebenzisa iindlela ezilula njengokuhamba ngaphandle yonke imihla kunye nokwenza imisebenzi yokuphumla, njengokuziqhelanisa neyoga kunye nokucamngca. Ukulala ubusuku obumnandi kunye nokuzibandakanya kwimisebenzi yomzimba rhoqo kuyanceda ekunciphiseni uxinzelelo kunye nokunciphisa ukuveliswa komzimba kwecortisol.

Nangona kunjalo, kubalulekile ukuba ukhumbule ukuba ezinye iimeko zoxinzelelo zifuna ukubekwa kweliso kunyango nasengqondweni kunyango lwabo, kwaye nokusetyenziswa kwamayeza kunokuba yimfuneko. Jonga iimpawu kunye nendlela yokunyanga uxinzelelo.

2. Ukuxhalaba kubangela ukunyanzeliswa kokutya

Ukuxhalaba kubangela amaxesha okutya okutya kakhulu, kunye nokusetyenziswa kakhulu kweelekese, isonka, ipasta kunye nokunye ukutya okuyimithombo yeecarbohydrate kunye neswekile. Ngokwendalo oku kubangela ukwanda okukhulu ekusebenziseni ikhalori, kukhokelela ekuzuzeni ubunzima kunye nobunzima ekulahlekeni kobunzima.

La maxesha okunyanzelwa ayenzeka ngenxa yokuba ukutya okuswiti okanye okune-carbohydrate kukukhuthaza imveliso ye-serotonin, ihomoni eyenza imvakalelo yokuba sempilweni emzimbeni, okwexeshana ukunciphisa ukukhuluphala.

Kwenziwe ntoni:

Ukulawula iziqendu zokutya kakhulu, kufuneka ube nokutya okunezondlo kwaye utye iiyure ezi-3 okanye ezi-4, kuba oku kunciphisa indlala kwaye kunceda ukunciphisa umnqweno wokutya. Ukongeza, ukulandela kunye nesondlo kunceda ukukhetha ukutya okuphucula imo kunye nokunciphisa umnqweno wokutya iilekese. Khangela ukuba kukuphi ukutya okuphucula imeko yakho.

3. Ukuxhalaba kuthoba inkuthazo

Ukuxhalaba kukwehlisa inkuthazo yomntu yokulandela indlela yokuphila esempilweni, emenza angabi kwimeko yokuziqhelanisa nokuzilolonga kunye nokutya kakuhle. Oku ikakhulu kubangelwa kukugqithisa kwecortisol, ihormone yoxinzelelo, ekwashiya uziva udiniwe kwaye uphelelwe lithemba.

Kwenziwe ntoni:

Ukukhuthazeka ngakumbi, umntu unokusebenzisa iindlela ezinje ngokuziqhelanisa nokuzilolonga ngaphandle okanye nomhlobo ukuba abe nenkampani, ukuthatha inxaxheba kumaqela kuthungelwano lwezentlalo olwenziwe ngabantu abaqhubeka nenkqubo yokwehla kobunzima nokubuza izihlobo kunye Usapho ukuba luzame ukuba nendlela yokuphila esempilweni ukuze lukhuthaze.

Ukutya rhoqo ukutya okune-omega-3s, ezinje ngesardines, isalmon, ityhuna kunye namandongomane, kunye nokutya okunotye kwi-tryptophan, njengeebhanana, i-oats kunye nerayisi emdaka, nako kunceda ukuphucula imeko kunye nokugcina inkuthazo ephezulu. Ukusetha iinjongo zokuphulukana nobunzima kunye nesondlo kukunceda ukugcina inqanaba lokulahleka kwesisindo kunye nokunciphisa umthwalo wakho wokunciphisa umzimba ngokukhawuleza. Jonga indlela yokukhuthaza ngakumbi: Iingcebiso ezi-7 zokungayeki ejimini.

Bukela le vidiyo ingezantsi kwaye ufunde ukuba wenzeni ukulwa uxinzelelo kunye noxinzelelo.