Kufuneka wenze ntoni ukunciphisa umdla wakho wokutya

Umxholo

• 1. Yitya rhoqo kwiiyure ezintathu
• Sebenzisa ifayibha eninzi kakhulu
• 3. Yitya ngaphambi kokulala
• 4. Gcina imali kumafutha amahle
• 5. Sela amanzi
• 6. Lala kakuhle
• 7. Ukutya-ukuthintela ukutya
• 8. Yeka ukusela iisoda
• 9. Thatha izincedisi

Ukunciphisa indlala kubalulekile ukunqanda ukutsiba ukutya, ukwandisa ukutya ukutya okune-fiber kunye nokusela amanzi amaninzi. Okunye ukutya kuyanceda ekulawuleni indlala, efana namapere, amaqanda kunye neembotyi, njengoko zisonyusa imvakalelo yokuhlutha ixesha elide kwaye zinokubandakanywa ngokunye kwindlela otya ngayo yonke imihla.

Ukongeza ekutyeni, ukulala kamnandi kubalulekile kwimveliso yehomoni, kubalulekile ekusebenzeni kakuhle komzimba, ukunqanda uxinzelelo kunye nesidingo sokutya mzuzu ngamnye.

1. Yitya rhoqo kwiiyure ezintathu

Ukutya rhoqo kwiiyure ezintathu kuthintela indlala, njengoko umzimba uhlala ugcwele, ukongeza ekuncedeni ukunciphisa inani lokutya okuza kutyiwa kwizidlo ezilandelayo. Xa umntu elambile, utyekelo kukutya ngakumbi kwaye, ngesiqhelo, umnqweno kukutya ukutya kweekhalori, ezinje ngeelekese, ukufaka isandla ekuzuzeni ubunzima. Ke ngoko, izidlo ezincinci kufuneka zityiwe qho kwiiyure ezi-3 ukuya kwezi-4.

Eminye imizekelo yeendlela zokukhetha ukutya okutyayo kukhethwa iziqhamo ezingafakwanga, iicookies ezigcweleyo, isonka esineenkozo zonke, kunye neziqhamo ezomisiweyo njengamantongomane, iiamangile okanye amandongomane.

Sebenzisa ifayibha eninzi kakhulu

Imisonto ikho ikakhulu kwiziqhamo, imifuno kunye nokutya okupheleleyo. Benza isisu sigcwale ngakumbi, kwaye sandise imvakalelo yokuhlutha emva kokutya. Amaqhinga okwandisa ukusetyenziswa kwefayibha kukuthenga irayisi epheleleyo, ipasta, isonka kunye neebhiskithi, imbewu efana ne-chia kunye neflakisi yokufaka iijusi okanye iyogathi, ukuthatha ubuncinci beplate yesaladi, ngakumbi iisaladi eziluhlaza, kunye nokutya ubuncinci Iziqhamo ezi-3 ngentsasa nganye.

3. Yitya ngaphambi kokulala

Ukutya amashwamshwam phambi kokulala kunokunceda ukuthintela indlala ebusuku. Incam elungileyo yokutya ngaphambi kokuba ulale yi-chamomile okanye iti yebhalsam ene-toast kunye ne-toast yengqolowa iphelele, njengoko iti ithomalaza kwaye ilungiselela umzimba ukuba ulale kwaye isonka esityiweyo sinika ukwanela, kuthintela indlala ebusuku.

Olunye ukhetho lokutya kunokuba yindebe yegelatin engenaswekile, iyogathi okanye iqanda eliqhuqhiweyo, umzekelo.

4. Gcina imali kumafutha amahle

Abantu abaninzi, xa betya ukutya, bathintela ukutyeba kakhulu, okuhlala kwandisa indlala. Nangona kunjalo, kunokwenzeka ukuba ubandakanye amafutha "alungileyo" kwisidlo sakho semihla ngemihla, anokufumaneka kwiintlanzi ezifana nesalmon, itrout kunye ne-tuna, kwi-oyile ye-olive okanye i-oli yeflakisi, kwiziqhamo ezinjengeavokhado kunye nekhokhonathi, nakwiziqhamo ezomisiweyo njengamandongomane, ii-walnuts kunye neeamangile, umzekelo.

Oku kutya kunika umzimba amandla amaninzi, ukuthintela isifo sentliziyo kunye nokuphucula inkumbulo.

Jonga ukuba kukuphi ukutya okunamafutha kulungile entliziyweni yakho.

5. Sela amanzi

Kufuneka usele amanzi amaninzi kuba iimpawu zokuphelelwa ngamanzi emzimbeni ziyafana neempawu zendlala. Ke, ukonyusa ukusetyenziswa kwamanzi, iti okanye iijusi ngaphandle kweswekile kunceda ukuthintela indlala, ukongeza ekuphuculeni ukusebenza komzimba kunye nempilo yolusu.

6. Lala kakuhle

Ngexesha lokulala umzimba ukhupha i-toxins kwaye uvelise iihomoni eziyimfuneko kulungelelwano lomzimba. Ngaphandle kokulala, umzimba wakho uya kuthi ekugqibeleni ufune ukutya okuninzi ukuvelisa amandla kunye nokubonelela ngesidingo sokuhlala uphaphile, ke yinto eqhelekileyo kubantu abanobuthongo ukuba bavuke ezinzulwini zobusuku batye.

7. Ukutya-ukuthintela ukutya

Okunye ukutya kunepropathi yokuthintela ukutya, njengepere, ipepile, iimbotyi, iqanda, isinamon kunye neti eluhlaza. Oku kutya kufuneka kutyiwe yonke imihla ukunciphisa umdla wokutya, njengoko zityebile izondlo eziyimfuneko ekusebenzeni kakuhle komzimba.

Jonga le vidiyo ilandelayo kwaye ubone indlela yokwazisa ukutya okwehlisa ukutya ekutyeni:

8. Yeka ukusela iisoda

Iziselo ezibandayo zityebile kwi-fructose, uhlobo lweswekile oluthi xa lutyiwe kakhulu lubangele ukunciphisa i-hormone leptin, enika umzimba imvakalelo yokuhlutha. Yiyo loo nto abantu abatya iziselo ezinxilisayo ezininzi beziva belambile rhoqo. Enye into etyebile kwi-fructose sisiraphu yengqolowa, efumaneka kukutya okuneemveliso ezinje ngobusi, i-ketchup, iikeyiki, i-brownies kunye neicookies.

9. Thatha izincedisi

Ezinye izongezo ezinokunceda ukunciphisa ukutya, njenge-spirulina okanye i-chromium picolinate, kufuneka ithathwe ngokwemiyalelo kagqirha okanye isondlo.

Kubalulekile ukuba, ngokudibene nezongezo, ukutya okunempilo kunye nokulinganisela kuyenziwa, kunye nokwenza umthambo rhoqo, ukugcina ubunzima kunye nokuthintela isiphumo sokubuya xa izongezo zinqunyanyisiwe. Jonga eminye imizekelo yokongezwa kwesisindo.