Ngaba Ukulila Kungakunceda Uhlile Umzimba?

Umxholo

• Ngaba ukulila kukwenza wehlise umzimba?
• Zingaphi iikhalori ezikhalayo?
• Ngaba ukulila kuyimpilo entle?
• Ukulila kuphelisa uxinzelelo
• Ukulila kukhupha umzimba emzimbeni
• Ukulila kukunceda uchache kwintlungu nakwiintlungu
• Ufuna nini uncedo ukuba ucinga ukuba ulila kakhulu okanye uhlala ulila
• Yise kude

Ngaba ukulila kukwenza wehlise umzimba?

Ukulila yenye yomzimba wakho kwiimvakalelo ezinzulu. Abanye abantu bayakhala ngokulula, ngelixa abanye bengalwi iinyembezi rhoqo. Nanini na xa ulila ngenxa yeemvakalelo ezingaphaya kwamandla akho, uvelisa into eyaziwa ngokuba zi "iinyembezi zengqondo." Iinyembezi zengqondo ziguqula impendulo yakho yengqondo ibe yeyokwenyama.

Ingqondo yakho isayina, iihomoni zakho, kunye neenkqubo zakho zemetabolic zonke zichaphazeleka kukukhululwa kweenyembezi zengqondo. Kutshanje, abaphandi baye banomdla wokubona ukuba ngaba ezo mpembelelo zinobubanzi, iziphumo zexesha elide emzimbeni wakho emva kokukhala.

Kuba ukulila kutshisa ezinye iikhalori, kukhupha ityhefu, kunye nokulinganisa iihomoni zakho, abanye baqale ukuqikelela ukuba ukuhlala ulila rhoqo kunokukunceda ukunciphisa umzimba. Funda ukuze ufumane ukuba zeziphi izazinzulu ezaziyo malunga nokuba ukulila kunokubangela ukunciphisa umzimba.

Zingaphi iikhalori ezikhalayo?

Ukuba buhlungu kothandekayo, ukunyamezela ukwahlukana, kunye neempawu zoxinzelelo zezinye zezizathu eziqhelekileyo zokukhala rhoqo. Xa ufumana imvakalelo enzulu, unokubona ukwehla kobunzima okubonakala ngathi kuyanyaniswa. Amathuba kukuba, ukwehla kobunzima obubangelwa lusizi kunye noxinzelelo kunxulunyaniswa ngokusondeleyo nokulahleka kwesidlo kunokukhala.

Ngelixa ukulila kutshisa ezinye iikhalori, kuya kufuneka ukhale iiyure, iintsuku ukuphela, ukutshisa inani elifanayo leekhalori njengokuhamba okukhawulezayo. Ukulila kucingelwa ukuba kutshise phantse inani elifanayo leekhalori njengokuhleka- i-1.3 yeekhalori ngomzuzu, ngokwe. Oko kuthetha ukuba kwiseshoni nganye ye-sob yemizuzu engama-20, utshisa ii-calories ezingaphezulu kwama-26 kunokuba ubunokutshisa ngaphandle kweenyembezi. Akuninzi.

Ngaba ukulila kuyimpilo entle?

Ukulila kungangabi yinto enkulu yokutshisa ikhalori, kodwa kukho ezinye izibonelelo zempilo ekukhutshweni kweenyembezi zengqondo. Ezinye zezibonelelo zezempilo zokulila zinokunceda ukulinganisa iihormoni kwaye zibangele imetabolism yakho yokunceda ukunciphisa umzimba.

Ukulila kuphelisa uxinzelelo

Usenokuba uqhelene nemvakalelo yokuphumla noxolo ebangelwa “sisikhalo esihle.” Abaphandi bafumanise ukuba isenzo sokukhala siyazinzisa imeko yakho kwaye sisebenza ukukhulula uxinzelelo emzimbeni wakho. Ukulila ziimvakalelo zelahleko, ukohlukana, okanye ukungabi nakuzinceda, ezinokuthi zibeke umzimba wakho kwisilumkiso esiphezulu.

Ukulila kunokuba sisixhobo esenziwe ngabantu sokubuyisela ukuzola emzimbeni nasengqondweni. Izilwanyana ezixinzezelekileyo, nazo (nangona ziqhelekile, ingezinyembezi), ezixhasa le ithiyori.

Ukulila kukhupha umzimba emzimbeni

Umzimba wakho uhlala uvelisa iinyembezi ezikhusela amehlo akho ekucaphukeni kwaye zigcine amehlo akho ethanjisiwe. Xa ukhala ngenxa yeemvakalelo, iinyembezi zakho zinento eyongezelelweyo: i-cortisol, ihormone yoxinzelelo. Xa ukhalela ixesha elide, unokuba ukhupha uxinzelelo. Ukulawula i-cortisol kunokukunceda ulahle amanqatha anenkani malunga ne-midsection yakho, kwaye kunokukunceda uzive unoxinzelelo oluncinci.

Ukulila kukunceda uchache kwintlungu nakwiintlungu

Xa ukhala ixesha elide, umzimba wakho unjenge-oxytocin kunye nee-endorphins. Ezi khemikhali zendalo zinika ingqondo yakho ukuba "ithomalalise" kwaye "ingenanto" evakalelwa emva kokukhala kwakho. Ezi hormone zinxulunyaniswa nesiqabu, uthando kunye nolonwabo, kwaye zinokukunceda ulawule iimvakalelo ezinamandla ezinxulumene nosizi kunye nelahleko.

Ezi hormone azipheleli nje ekunciphiseni iintlungu zengqondo, kodwa zinokuthomalalisa iintlungu zomzimba, nazo. Esi isenokuba sesona sizathu sokuba umzimba wakho wenze ukuba ikwazi ukukhala xa wenzakele emzimbeni.

Ufuna nini uncedo ukuba ucinga ukuba ulila kakhulu okanye uhlala ulila

Akukho nto iphosakeleyo ngokulila ngamathub 'athile. Ukuba kutshanje uye wehlelwa sisiganeko esibuhlungu, kuyinto eqhelekileyo ukulila yonke imihla iiveki okanye iinyanga. Abanye abantu bathambekele ekukhaleni ngokulula kunabanye kwaye baya kuba namaxesha okukhala ixesha labo lokuphila.

Oko kwathethi, unokuziva ukhathazekile malunga nokuba ulile kangakanani. Ukulila rhoqo kunesiqhelo kunokuba luphawu loxinzelelo okanye ezinye iimeko zempilo yengqondo. Ukulila ngokungalawulekiyo okanye ukulilela izinto ezincinci kuyo yonke imihla yakho kunokuba nefuthe kubomi bakho nakukhetho lwakho ngendlela egwenxa.

Nokuba awucingi ukuba unoxinzelelo okanye awufuni ukuthatha amayeza, kuya kufuneka usebenze malunga nempilo yakho yengqondo. Fikelela kugqirha okanye umboneleli wezempilo yengqondo ukuba axoxe ngeempawu zakho kwaye wenze isicwangciso sokujongana nokulila kwakho rhoqo.

Ukuba uneengcinga eziphazamisayo, iingcinga ezinobundlobongela, okanye iingcinga zokuzenzakalisa okanye ukuzibulala, tsalela umnxeba iNational Suicide Prevention Hotline ku-800-273-TALK (8255). Ungafowunela naliphi na ixesha losuku, kwaye umnxeba wakho unokungaziwa.

Kuya kufuneka wazi nezi mpawu zoxinzelelo. Ukudakumba kujongeka kwahlukile kuye wonke umntu, kodwa iimpawu eziqhelekileyo zibandakanya:

• ukulahleka kwesidlo kunye / okanye ukunciphisa umzimba ngokukhawuleza
• Ukuphelelwa ngumdla kwimisebenzi yemihla ngemihla
• ukuphuthelwa okanye utshintsho kwindlela yakho yokulala
• umnqweno wokuzenzakalisa okanye utyekelo olutsha lokuziphatha okungxamisekileyo
• ukungabikho komdla ekucwangciseleni ixesha elizayo kunye nokugcina ubudlelwane
• ukudinwa / ukudinwa
• ubunzima bokugxila

Yise kude

Ukulila kutshisa iikhalori, kodwa akwanelanga ukubangela ukunciphisa umzimba. Ukubeka i-movie edabukisayo okanye ukusebenza ukuqala ukulila akuyi kuthatha indawo yokuzivocavoca kwakho, ngokutsho kophando.

Ukulila kuyayifeza injongo ebalulekileyo, nangona kunjalo, "ukukhala" rhoqo kunokuba nezibonelelo zempilo njengokuphumla. Ukuba ulila rhoqo ngenxa yentlungu, ukulahleka, okanye uxinzelelo, thetha nomboneleli wezempilo yengqondo ukuze ufumane unyango olunokunceda.