Yintoni impembelelo yekonsathi, oonobangela kunye nendlela yokuphepha

Umxholo

• Ungayiphepha njani isiphumo seKhodiyani
• Kuthatha ixesha elingakanani ukuphinda ufumane ubunzima?
• Yintoni enokubangela umphumo wekonsathi
• 1. Uhlobo kunye nokwakheka kokutya
• 2. Izicubu zeAdipose
• 3. Utshintsho kwiihomoni ezisuthayo
• 4. Guqula ukutya

Iziphumo zekonsathi, ekwabizwa ngokuba yimpembelelo ye-yo-yo, yenzeka xa ubunzima obulahlekileyo emva kokutya okunciphayo kubuya ngokukhawuleza kubangele ukuba umntu atyebe kwakhona.

Ubunzima, ukutya kunye nemetabolism kulawulwa zihormone ezininzi ezisebenza kwinqanaba leethipose tishu, ingqondo kunye namanye amalungu, ke kukholelwa ukuba ukubuyisa ubunzima akunxulunyaniswa kuphela notshintsho kwindlela otya ngayo okanye kuhlobo lokutya, kodwa nakwinguqu inqanaba lokutya emzimbeni nakwimizimba emzimbeni ukuzama ukubuyekeza ixesha "lendlala" umzimba odlulile ngalo, njengoko umzimba unokutolika ukwehla kobunzima njengo "sisongelo" kwaye uzame ukubuyela entweni ixesha elide yayiqhelekile, kunye ne-5.10 okanye i-15 kg.

Ungayiphepha njani isiphumo seKhodiyani

Ukuthintela ukusebenza kwe-accordion, kubalulekile ukuba ukutya kusoloko kubekwe iliso ngugqirha okanye isondlo, ukwenzela ukuba kwanele iimfuno zomntu ngamnye kwaye kukho ukulandelelana. Ukongeza, kubalulekile:

• Kuphephe ukutya okunomda kakhulu okanye okungalinganiyo kwinqanaba lesondlo, kubalulekile ukuba utye ukutya okwahlukeneyo kunye nokulinganisela;
• Yenza isifundo sokutya kwakhona, wenze utshintsho kwindlela yakho yokuphila enokwamkelwa ubomi bakho bonke;
• Ukwehla kwesisindo kufuneka kuqhubeke;
• Yitya rhoqo kwiiyure ezintathu;
• Yitya kancinci kwaye ukuhlafune kakuhle ukutya kwakho, ukuze umqondiso wokuhlutha ufikelele kwingqondo, ukuthintela ukutya ukutya okugqithileyo.

Ukongeza, kubalulekile ukunqanda ukungasebenzi kunye nokwenza umthambo ubuncinci amaxesha ama-3 ngeveki malunga neyure enye.

Kuthatha ixesha elingakanani ukuphinda ufumane ubunzima?

Olunye uphononongo lubonakalisile ukuba malunga ne-30 ukuya kwi-35% yokulahleka kwesisindo ibuyisela umva kunyaka omnye emva konyango kwaye ama-50% abantu abuyela kubunzima babo bokuqala kunyaka wesihlanu emva kokuhla kobunzima.

Jonga le vidiyo ilandelayo malunga nefuthe lekhodiyani:

Yintoni enokubangela umphumo wekonsathi

Kukho iingcamango ezininzi ezichaza umphumo wekhodiyoni kwaye unokudibaniswa nezinto ezininzi, ezifana:

1. Uhlobo kunye nokwakheka kokutya

Kukholelwa ukuba ukufezekiswa kokutya okunqande kakhulu, ukutya okunesondlo kunye nokutya okungalinganiyo okunokuxhasa isiphumo sexesha elide.

Kwimeko yokutya okunesithintelo, kunokwenzeka ukuba ngokuqala ngokutsha ukutya okuqhelekileyo, impendulo yethishu kwizakhamzimba ingaveliswa, apho umzimba ufuna ukubuyisa oko kulahlekileyo, ngokungathi yimpendulo "yendlala" ethi umntu uhambe ngelo xesha. Ke, kunokubakho utshintsho kwinqanaba lokutya okunje ngokunyuka kwamafutha kunye nokugcinwa, ukwehla kweswekile yegazi kwaye, ngenxa yoko, ukwanda kokutya kunye nenani lokutya okutyiwa emini.

IiCarbohydrate, iiproteni kunye namafutha ngexesha lokucolwa kwemetabolism kukhuthaza ukusetyenziswa kweoksijini ngokwahlukileyo, ke kwimeko yokutya okungalinganiyo, apho kukho ubukhulu bezondlo ezithile, ezinje ngezo zivela kwindlela yokutya yeketogenic, umzekelo, inokuba nefuthe elithile ekufumaneni ubunzima.

2. Izicubu zeAdipose

Iiseli zethambo le-adipose lingenanto xa umntu ephulukana nobunzima, nangona kunjalo ubungakanani kunye nobungakanani bugcinwa ixesha elide. Le yenye yeengcamango ekukholelwa ukuba inyani kunye nobungakanani beeseli zamathambo ezihlala zihleli zinjalo okwethutyana, zisebenzisa iindlela zembuyekezo yomzimba ukuze zenze ukuba ezi seli ziphinde zizalise zide zifike kumthamo oqhelekileyo.

3. Utshintsho kwiihomoni ezisuthayo

Kukho iihormoni ezininzi ezinxulumene nenkqubo yokuhlutha, ifunyanwa kubantu abaye baphulukana nobunzima obukhulu, amanqanaba asezantsi e-leptin, i-YY peptide, i-cholecystokinin kunye ne-insulin, ngokwanda kwamanqanaba e-ghrelin kunye ne-polypeptide ye-pancreatic.

Kukholelwa ukuba lonke utshintsho lwehomoni lukuvumela ukuba uphinde ufumane ubunzima, ngaphandle kokonyuka kwepeptide yepancreatic, kuba ngenxa yolu tshintsho kukho ukonyuka kokutya, ukuthanda ukutya, kwaye ngenxa yoko, ukuzuza kweenwele.

Ukuqonda ngcono ukuba kwenzeka njani oku, kubalulekile ukuyenza icace into yokuba i-ghrelin yincindi yedlala inoxanduva lokuvuselela umdla kwinqanaba lobuchopho, ukuze amanqanaba ayo aphakamileyo ngexesha lokuzila. Kwelinye icala, i-leptin inoxanduva lokunciphisa ukutya, kwaye kufunyenwe ukuba abantu abaphulukene ne-5% yesisindo sabo, behlile amanqanaba ale hormone. Le meko ivuselela iindlela zembuyekezo kwaye ibangela inkcitho yamandla ukuba yehle kwaye ubunzima bufumane kwakhona.

Ukongeza kutshintsho kwiihomoni ezanelisayo, ukunciphisa umzimba kukwanxulunyaniswa notshintsho kwi-hypothalamus kunye ne-pituitary gland, enokuthi ikhuthaze umphumo wekhodiyoni.

4. Guqula ukutya

Abanye abantu baxela ukonyuka kokutya emva kokuphulukana nobunzima, obunokunxulunyaniswa nazo zonke iinguqu zomzimba ezenzeke emzimbeni ngexesha lenkqubo yokuphulukana nobunzima. Nangona kunjalo, kukholelwa ukuba oku kubangelwa yinto yokuba abantu bakholelwa ukuba bafanelwe ngumvuzo, onikwa njengokutya.