Ngaba ukutya ngokuCothayo kukuNciphisa umzimba?

Umxholo

• Ukutya ngokukhawuleza kunokubangela ukutyeba
• Ukutya kancinci kukunceda utye kancinci
• Ukutya kancinci kunokunyusa ukuzalisa iihomoni
• Ukutya kancinci kunokunciphisa ukutya ikhalori
• Ukutya kancinci kukhuthaza ukuhlafuna
• Ezinye izibonelelo zokutya kancinci
• Ungasithoba njani isantya kwaye unciphise umzimba
• Umgca wezantsi

Abantu abaninzi batya ukutya kwabo ngokukhawuleza nangokungakhathali.

Oku kunokukhokelela ekuzuzeni ubunzima kunye neminye imiba yezempilo.

Ukutya ngokucothayo kunokuba yindlela elula kakhulu, njengoko kunokubonelela ngezibonelelo ezininzi.

Eli nqaku livavanya izibonelelo zokutya kancinci.

Ukutya ngokukhawuleza kunokubangela ukutyeba

Abantu abatya ngokukhawuleza bahlala benobunzima ngaphezu kwabo bangenayo (,,,,).

Ngapha koko, abo batya ngokukhawuleza bakwimeko yokuya kuthi ga kwiipesenti ezili-115 kunabatyi abacothayo ukutyeba kakhulu ().

Baye bathambekele ekuzuzeni ubunzima ekuhambeni kwexesha, okunokubangelwa ngokuyinxenye kukutya ngokukhawuleza okukhulu.

Kwisifundo esinye kubantu abadala abaphakathi kwe-4,000, abo bathe batya ngokukhawuleza kakhulu babethanda ukuba nzima kwaye babefumene ubunzima bomzimba ukusukela kwiminyaka engama-20 ().

Olunye uphononongo luvavanye utshintsho kubunzima kumadoda angama-529 ngaphezulu kweminyaka esi-8. Abo baxele ukuba batya ngokukhawuleza bafumene ubunzima obungaphezulu kobunzima obuphindwe kabini kunabo bazichazayo ukuba batya kancinci okanye abahamba ngokukhawuleza ().

Uphononongo lubonisa ukuba abantu abatya ngokukhawuleza bathanda ukuba nzima kwaye bafumana ubunzima obungaphezulu kwexesha, xa kuthelekiswa nabantu abatya kancinci.

Ukutya kancinci kukunceda utye kancinci

Umdla wakho kunye nokutya ikhalori kulawulwa ikakhulu zihomoni.

Emva kwesidlo, amathumbu akho acinezela ihomoni ebizwa ngokuba yi-ghrelin, elawula indlala, ngelixa ikhupha iihormoni ezigcweleyo).

Ezi hormone zixelela ingqondo yakho ukuba sele utyile, ukunciphisa ukutya, ukukwenza uzive uhluthi, kwaye kukunceda uyeke ukutya.

Le nkqubo ithatha malunga nemizuzu engama-20, ke ukunciphisa isantya kunika ingqondo yakho ixesha elifunekayo lokufumana le miqondiso.

Ukutya kancinci kunokunyusa ukuzalisa iihomoni

Ukutya ngokukhawuleza kuhlala kukhokelela kukutya kakhulu, njengoko ingqondo yakho ingenalo ixesha elaneleyo lokufumana imiqondiso yokugcwala.

Ukongeza, ukutya kancinci kuye kwaboniswa ukunciphisa inani lokutya okutyiweyo ngexesha lesidlo ngenxa yokunyuka kwehormone epheleleyo (,,).

Kwisifundo esinye, abantu abali-17 abasempilweni abanesisindo esiqhelekileyo batya ii-ounces eziyi-10.5 (iigramu ezingama-300) ze-ayisikhrim izihlandlo ezibini. Ngexesha lokuqala, bakwi-ice cream ngaphakathi kwemizuzu emi-5, kodwa ngeyesibini, bathathe imizuzu engama-30 ().

Ukugcwala kwabo okuxeliweyo kunye namanqanaba okugcwala kwehomoni kunyuke kakhulu emva kokutya kancinci i-ice cream.

Kuphononongo olulandelayo, ngeli xesha kubantu abanesifo seswekile, kunye nokutyeba kakhulu okanye ukutyeba kakhulu, ukuthoba isantya akuzange kwandise iihormoni ezigcweleyo. Nangona kunjalo, inyuse kakhulu amaxabiso okugcwala ().

Olunye uphando lubonisa ukuba abantu abancinci abanamava okutyeba kakhulu amanqanaba okugcwala xa besitya kancinci (,).

Ukutya kancinci kunokunciphisa ukutya ikhalori

Kwisifundo esinye, abantu abanobunzima obuqhelekileyo okanye ukutyeba kakhulu batya ngeendlela ezahlukeneyo. Omabini la maqela atya iikhalori ezimbalwa ngexesha lokutya okuhamba kancinci, nangona umahluko wawubalulekile kuphela kwiqela eliqhelekileyo elinobunzima ().

Bonke abathathi-nxaxheba baziva begcwele ngakumbi ixesha elide emva kokutya kancinci, benika ingxelo yendlala engaphantsi kwemizuzu engama-60 emva kwesidlo esicothayo kunasemva kokukhawuleza.

Ukuncitshiswa okuzenzekelayo kokutya ikhalori kufuneka kukhokelele ekulahlekeni kobunzima ekuhambeni kwexesha.

Ukutya kancinci kukonyusa amanqanaba emathumbu amahomoni anoxanduva lokuziva ugcwele, anokunceda ukunciphisa ukutya kweekhalori.

Ukutya kancinci kukhuthaza ukuhlafuna

Ukutya kancinci, kufuneka ukuhlafune kakuhle phambi kokuginya.

Oku kunokukunceda ukunciphisa ukutya kwekhalori kunye nokunciphisa umzimba.

Ngapha koko, uphononongo oluninzi lufumanise ukuba abantu abanengxaki yobunzima bathambekele ekuhlafunweni ukutya kwabo kunabantu abanesisindo esiqhelekileyo (,).

Kwisifundo esinye, abaphandi bacele abantu abangama-45 ukuba batye ipitsa de igcwale ngelixa behlafuna ngokwamanqanaba ahlukeneyo- ngesiqhelo, 1.5 ephindwe kabini kunesiqhelo, kwaye ephindwe kabini inqanaba eliqhelekileyo ().

Umyinge wekhalori othathiweyo wehle nge-9.5% xa abantu behlafuna ama-1.5 amaxesha ngaphezulu kwesiqhelo kwaye phantse i-15% xa behlafuna kabini kunesiqhelo.

Olunye uphononongo oluncinci luqaphele ukuba ikhalori ethathiweyo yehlile kwaye amanqanaba ehormone apheleleyo anyuke xa inani lokuhlafuna ngokuluma ngalinye lenyuka ukusuka kwi-15 ukuya kwi-40 ().

Nangona kunjalo, kunokubakho umda kubungakanani bokuhlafuna onokukwenza kwaye usonwabele ukutya.Olunye uphononongo lufumanise ukuba ukuhlafuna ukuluma nganye kwimizuzwana engama-30 kunciphise ukutyiwa emva kwexesha- kodwa kunciphise kakhulu ukutya ().

Ukuhlafuna ukutya kunciphisa isantya sokutya kwakho kwaye kunciphisa inani leekhalori ozithathayo, ezinokubangela ukunciphisa umzimba.

Ezinye izibonelelo zokutya kancinci

Ukutya kancinci kunokuphucula impilo yakho kunye nomgangatho wobomi ngezinye iindlela, kubandakanya:

• ukwandisa ukutya kwakho
• ukuphucula ukutya kwakho
• kukunceda ufumane ngcono izakhamzimba
• kukwenza uzive uzolile kwaye ulawula ngakumbi
• ukunciphisa amanqanaba oxinzelelo

Zininzi ezinye izizathu ezilungileyo zokutya kancinci, kubandakanya ukuphucula ukutya kunye nokunciphisa uxinzelelo.

Ungasithoba njani isantya kwaye unciphise umzimba

Nazi ezinye iingcebiso zokukunceda ukuba uqale ukutya kancinci kancinci:

• Kuphephe ukulamba kakhulu. Kunzima ukutya kancinci xa ulambile kakhulu. Ukuthintela indlala egqithisileyo, gcina amashwamshwam asempilweni.
• Uhlafune ngakumbi. Bala ukuba mangaphi amaxesha oqhele ukuhlafuna ukutya, uze uliphindaphinde elo xabiso. Unokumangaliswa yindlela encinci ohlafuna ngayo.
• Beka izixhobo zakho phantsi. Ukubeka ifolokhwe yakho phakathi kokulunywa kukutya kuya kukunceda utye kancinci kwaye uyonwabele into nganye.
• Yitya ukutya okufuna ukuhlafunwa. Gxila kukutya okune-fibrous okufuna ukuhlafunwa okuninzi, okufana nemifuno, iziqhamo kunye namandongomane. Ifayibha inokukhuthaza ukulahleka kobunzima.
• Sela amanzi. Qiniseka ukuba usele amanzi amaninzi okanye ezinye iziselo ezingena khalori xa usitya.
• Sebenzisa isibali-xesha. Cwangcisa ixesha lakho lasekhitshini kangangemizuzu engama-20 kwaye wenze konke okusemandleni akho ukuba ungagqibi ngaphambi kokuba i-buzzer ihambe. Cwangcisa isantya esicothayo, esingaguquguqukiyo kwisidlo sonke.
• Cima izikrini zakho. Zama ukuziphepha izixhobo ze-elektroniki, ezinje ngomabonwakude kunye nee-smartphones, ngelixa usitya.
• Thatha umoya. Ukuba uqala ukutya ngokukhawuleza, phefumla nzulu. Oku kuya kukunceda uphinde uphinde ubuye kwakhona.
• Ziqhelise ukutya okunengqondo. Iindlela zokutya ezinengqondo zikunceda unike ingqalelo ngakumbi kwinto oyityayo kwaye ufumane ulawulo lweminqweno yakho.
• Linda. Utshintsho luthatha ixesha, njengoko kuthatha malunga neentsuku ezingama-66 ukuba indlela entsha yokuziphatha ibe ngumkhwa (19).

Ngokuziqhelanisa kunye neendlela ezimbalwa zokuzama kunye nenyani, ukutya kancinci kuya kuba lula kwaye kuzinze.

Umgca wezantsi

Ukutya ngokukhawuleza kunokukhokelela ekuzuzeni ubunzima kunye nokuhla kokonwaba kokutya.

Nangona kunjalo, ukunciphisa isantya kunokunyusa ukuzala kunye nokukhuthaza ukunciphisa umzimba. Ikwabonelela ngezinye izibonelelo zempilo.

Ukuba unciphisa ixesha lesikrini, ukuhlafuna ngakumbi, kwaye ujolise kukutya okunefayibha ephezulu, uya kuba usendleleni yokutya kancinci.