Indlela yokuphuma kwithafa lasetafileni kwaye kutheni isenzeka

Umxholo

• Kutheni kwenzeka kumathafa asethafeni?
• Ungayiphepha njani kwaye ushiye umphumo weethafa

Isiphumo sethefa yimeko apho ukuqhubeka kokulahleka kwesisindo kungabonwa naxa unokutya okwaneleyo kunye nokwenza umthambo rhoqo. Kungenxa yokuba ukwehla kobunzima akuqwalaselwa njengenkqubo yomgama, njengoko ixhomekeke kwizinto ezininzi, kubandakanya nokuma komzimba, ekukholelwa ukuba kunxulumene nesi siphumo.

Kuqhelekile ukuba xa uqala ukutya kunye nokwenza umthambo, umntu unokulahleka ngokulula iikhilogremu ezininzi, nangona ixesha lihamba, umzimba uye uziqhelanise nokutya kunye nomsebenzi, ukuze amandla okusetyenziswa abe mancinci kwaye kungabikho lutshintsho kubunzima ziyajongwa.

Nangona inokuthathwa njengekhathazayo, isithebe sinokuthintelwa kwaye sinokoyiswa ngokubonisana ngamaxesha athile okunesondlo, ukuze iziphumo zokutya okucetyiswayo zivavanywe kwaye kwenziwe uhlengahlengiso, kunye notshintsho kubungqongqo kunye nokukhuthaza komzimba umsebenzi. Ke, umzimba awuhlali phantsi kwemiphumo efanayo kwaye kunokwenzeka ukunqanda umphumo weethafa.

Kutheni kwenzeka kumathafa asethafeni?

Ekuqaleni kwenkqubo yokwehla kobunzima, kuyinto eqhelekileyo ukubona ilahleko kwiiveki ezimbalwa zokuqala, kuba kukho ukonakala koovimba be-glycogen yokuvelisa amandla, ukongeza kwimfuno yenkcitho yamandla encinci yeenkqubo zokwetyisa, ukukhupha isisu kunye imetabolism yokutya, ethanda ukunciphisa umzimba. Nangona kunjalo, njengoko inani leekhalori ligcinwa, umzimba ufikelela kwibhalansi, ulungelelaniswe nemeko leyo eyenza isixa seekhalori ezichithwe yonke imihla ngokufanayo nesetyenzisiweyo, kungekho ukunciphisa umzimba kunye nokubonakalisa isiphumo.

Ukongeza kulungelelwaniso lwento ephilayo, amandla ethafa anokuvela xa umntu elandela ukutya okufanayo okanye isicwangciso soqeqesho ixesha elide, xa elandela ukutya okuthintelweyo ixesha elide okanye xa elahleka ngokukhawuleza kakhulu yobunzima, ngokuhla kwemetabolism. Nangona kunjalo, ezinye izifundo ziyafuneka ukumisela ukuba yeyiphi indlela yomzimba ehambelana kakhulu nefuthe leethafa.

Impembelelo yeethafa ixhaphake kakhulu ukuba yenzeke emva kweenyanga ezi-6 zokutya okunomda wekhalori, ke kubalulekile ukuba umntu akhatshwe yingcali yesondlo ukuze angakuphephi kuphela umphumo weethafa, kodwa nokusilela kwesondlo.

Ungayiphepha njani kwaye ushiye umphumo weethafa

Ukuthintela kunye nokushiya isiphumo sethafa, kuya kufuneka wenze utshintsho mihla le, njenge:

• Guqula indlela otya ngayokuba xa ukutya okufanayo kusenziwa ixesha elide, umzimba uqhela inani leekhalori kunye nezakha mzimba eziza kutyiwa yonke imihla kwaye kungabikho zinguqu kwiinkqubo zemetabolism, iyaziguqula, ngokuhla kwenkcitho yamandla ukugcina ukusebenza kakuhle komzimba kunye nokucothisa inkqubo yokutshisa amanqatha kunye nobunzima. Ke, ngokutshintsha kwamathuba okutya ngokukhokelwa yingcali yesondlo, kunokwenzeka ukunqanda oku kulungelelaniswa komzimba kunye nokwamkela izicwangciso ezitsha zokunciphisa umzimba;
• Ukutshintsha uhlobo kunye nokuqina koqeqesho, kuba ngale ndlela kunokwenzeka ukukhuthaza umzimba ukuba uchithe amandla amaninzi, ukunqanda ukusebenza kwethafa kunye nokuthanda ukunciphisa umzimba kunye nokufumana ubunzima bemisipha. Kwezinye iimeko, kunokuba ngumdla wokuba novavanyo lobungcali kwezemvelo ukuze isicwangciso soqeqesho sikwazi ukusekwa ngokwenjongo yokukhuthaza izinto ezahlukeneyo zomzimba;
• Amanzi okusela emini, kuba amanzi abalulekile ekusebenzeni kakuhle kwento ephilayo, Oko kukuthi, ukuze kwenzeke iinkqubo ze-metabolic. Ukungabikho okanye isixa esincinci samanzi, umzimba uqala ukonga amandla ukwenza imetabolism, ukuphazamisa inkqubo yokwehla kobunzima kunye nokuthanda isiphumo sethafa. Ngesi sizathu, kucetyiswa ukuba usele iilitha ezi-2 zamanzi ngosuku, kubandakanywa ngexesha lokuzilolonga;
• Phumla, njengoko kubalulekile ekuvuseleleni izihlunu, okuvumela ukuzuza kobunzima bemisipha, nto leyo eyimfuneko ekwandiseni imetabolism kunye nokutsha kwamafutha. Ukongeza, ukulala kakuhle kuyanceda ekulawuleni iihormoni ezinxulumene nendlala, eziyi-ghrelin kunye neleptin, ke oko kunefuthe elihle ekwehliseni ubunzima.

Kwimeko yokuba neengxaki zehormoni, kubalulekile ukuba ukongeza kwisikhokelo sesondlo, umntu lowo uhamba ne-endocrinologist ukwenzela ukuba uxinzelelo lwezi hormone egazini luhlolwe rhoqo, kuba ukusuka apho kunokwenzeka ukuba wazi ukuba Ukungabikho kokulahleka kwesisindo kungenxa yesiphumo sethafa okanye sisiphumo sokuphazamiseka kwehomoni, kubalulekile ukuqala okanye ukutshintsha unyango.

Kukwacetyiswa ukuba ungatyi kutya kuthintelweyo ixesha elide kwaye ngaphandle kwesikhokelo sesondlo, kuba ukongeza ekubeni nakho ukubangela ukunqongophala kwezondlo kunye nokuthanda isiphumo sethafa, kunokubangela ukuphazamiseka kukutya, njengokutya kakhulu, umzekelo, kunye ukusebenza kwe-accordion, apho emva kokulahleka kwesisindo, umntu ubuyela kwisisindo sokuqala okanye ngaphezulu. Qonda ukuba yintoni umphumo wekodiyoni kunye nendlela eyenzeka ngayo.