Buza ugqirha wezidlo: Ukutshintsha ukutya kwakho kunye nexesha lonyaka

Umxholo

• Uphengululo lwe

Q: Ngaba kufuneka nditshintshe ukutya kwam njengoko amaxesha onyaka etshintsha?

A: Ngokwenyani, ewe. Umzimba wakho uyatshintsha njengokuba amaxesha etshintsha. Umahluko wamaxesha okukhanya kunye nobumnyama owenzekayo unempembelelo enkulu kwizingqisho zethu ze-circadian. Ngapha koko, uphando lubonisa ukuba sinamaqela apheleleyo ohlobo lokuchaphazeleka kwisingqisho kwaye uninzi lwezi zinto zofuzo lunokuchaphazela ubunzima bomzimba (kubangele ilahleko okanye inzuzo) kunye neehomoni ezinje nge-adiponectin, eyonyusa ubuntununtunu be-insulin kunye nokutsha kwamafutha. Ke yenza ezi nguqu zine zilula ukunceda umzimba wakho ukuba uhlengahlengise kumaxesha onyaka atshintshayo.

1. Ukongezwa ngevithamini D. Kwangexesha lasehlotyeni, uninzi lwabantu alufumani ngokwaneleyo "i-vitamin yelanga." Ukuxhaswa nge-vitamin D akuyi kunyanga i-blues yakho yasebusika, kodwa kuya kukunceda ugcine amanqanaba egazi xa umzimba wakho ungaguquki uninzi lwevithamini elangeni. I-D ibaluleke kakhulu kwimpilo yethambo, kunye nokugcina amanqanaba afanelekileyo kunokunceda ukulwa nomhlaza othile, ukunceda ekunciphiseni ubunzima bomzimba, kunye nokunyusa ukusebenza komzimba, okubaluleke ngakumbi ngexesha lokubanda kunye nomkhuhlane.

2. Hlala uzimisele ukwenza umthambo. Xa imozulu ipholile kwaye ilanga likhanya, kulula ukufuna ukuhamba, kodwa iintsuku ezibandayo, ezimfutshane zokuwa kunye nobusika azikho njengento ekhuthazayo. Sekunjalo, kufuneka ucinezele kwi-Workout ngenxa ye-waistline yakho yomibini (hello, imikhosi yeeholide!) kunye nomoya. Uphando olwenziwe ngo-2008 lwapapashwa ngo I-PLoS Inye uxele ukuba utshintsho lwamaxesha onyaka kwiimvakalelo ezibangelwa lutshintsho kwimijikelezo yokukhanya lunokuwonyusa kakhulu umngcipheko wesifo se-metabolic syndrome, kodwa ukuzilolonga ngexesha lokuwa nasebusika kunokubangela oko. Eyona nto inomdla ngakumbi (okanye eyoyikisayo): Ezi ziphumo zingalunganga zokutsiba ukuzilolonga kwakho zomelele njengemiphumo emihle yomthambo!

3. Ukubeka esweni utshintsho lobunzima ukusuka ekwindla kuye entwasahlobo. Uphando oluvela kumaZiko ezeMpilo kaZwelonke lubonisa ukuba phakathi kukaSeptemba ukuya ku-Okthobha ukuya ku-Okthobha ukuya ku-Matshi, abantu bafumana i-avareji yeponti enye (ezinye ngaphezulu kweeponti ezintlanu) ngonyaka. Ngelixa iponti enye isenokubonakala ingabalulekanga, le ponti ingaphezulu (okanye emihlanu) inokukhokelela ekuzuzeni ubunzima obucothayo kunye nokwandayo ekuhambeni kweminyaka.

Oku kunokongezwa ngakumbi kukuba njengoko sikhula, sinokulahlekelwa ukuya kuthi ga kwi-1 ekhulwini lobunzima bomzimba wethu onqabileyo ngonyaka. Ukwandisa ubunzima bomzimba kunye nokunciphisa ubunzima bomzimba obuthathaka kulingana neresiphi yentlekele! Ukuthintela oku, jonga ubunzima bakho ubuncinci ngeveki unyaka wonke. Uphando lubonisa ukuba abantu abazilinganisela rhoqo baphumelela ngakumbi ekugcineni ubunzima babo. Iya kukunceda uhlale ngaphezulu kwezongezo zamaxesha athile esinqeni sakho, uqinisekise ukuba abakuchwechweli.

4. Yandisa umthamo wakho we-carbohydrate. Njengokuba iintsuku ziba mnyama, ungaqala ukubandezeleka ngenxa yoxinzelelo lwefomathi eyaziwa ngokuba kukuphazamiseka okwenzeka ngamaxesha athile onyaka.Ukongeza ii-carbs ezininzi kusuku lwakho sesinye isicwangciso sokutya esinokuthi sincede sikukhuphe kwi-slump yakho. Isifundo esivela I-Biological Psychiatry yafumanisa ukuba i-high-carb (kodwa ingeyiyo iprotheyini ephezulu) isidlo sonyusa umoya. Oku kunokubangelwa kukwazi kwe-insulin (ihomoni ekhutshwa ngumzimba wakho xa usitya iicarbohydrates) ukuqhuba i-tryptophan ebuchotsheni bakho apho iguqukela ekubeni yi-neurotransmitter serotonin. Okukhona i-serotonin ivelisa ingqondo yakho, kokukhona uya kuziva ngcono.

Uphengululo lwe