Umbhali: Monica Porter
Umhla Wokudalwa: 19 Eyokwindla 2021
Hlaziya Umhla: 1 Eyekhala 2024
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15 Intermittent Fasting Mistakes That Make You Gain Weight
Ividiyo: 15 Intermittent Fasting Mistakes That Make You Gain Weight

Umxholo

Uxinzelelo ligama ekunokwenzeka ukuba uqhelene nalo. Unokwazi ngokuchanekileyo ukuba lunjani uxinzelelo. Nangona kunjalo, lithetha ntoni uxinzelelo? Le mpendulo yomzimba iyindalo xa ujongene nengozi, kwaye yile nto yanceda ookhokho bethu ukumelana neengozi ngamanye amaxesha. Uxinzelelo lwexesha elifutshane (acute) uxinzelelo akunakwenzeka ukuba lubangele naziphi na iingxaki zempilo.

Kodwa ibali lihlukile ngoxinzelelo lwexesha elide (olungapheliyo). Xa uphantsi koxinzelelo lweentsuku-okanye nokuba ziiveki okanye iinyanga-usengozini yeziphumo ezininzi zempilo. Obo bungozi bunokwanda emzimbeni nasengqondweni yakho, nakwimpilo-ntle yakho yeemvakalelo. Uxinzelelo lunokukhokelela kwimpendulo yokuvuvukala emzimbeni, enxulunyaniswa nemicimbi emininzi yempilo engapheliyo.

Funda ngakumbi malunga noxinzelelo, kunye nezinye zezinto ezinokubangela igalelo. Ukwazi imiqondiso kunye noonobangela boxinzelelo kunokukunceda ukuba uyinyange.


1. Uxinzelelo yimpendulo yehomoni evela emzimbeni

Le mpendulo yonke iqala ngenxalenye yengqondo yakho ebizwa ngokuba yihypothalamus. Xa uxinezelekile, i-hypothalamus ithumela imiqondiso kwinkqubo yakho yemithambo-luvo nakwizintso zakho.

Ngokulandelayo, izintso zakho zikhupha iihormoni zoxinzelelo. Oku kubandakanya iadrenaline kunye necortisol.

2. Abasetyhini babonakala bethambekele kuxinzelelo kunamadoda

Abasetyhini kunokwenzeka ukuba babe namava oxinzelelo xa kuthelekiswa nabalingani babo abangamadoda.

Oku akuthethi ukuba amadoda awafumani uxinzelelo. Endaweni yoko, amadoda kunokwenzeka ukuba azame ukubaleka kuxinzelelo kwaye angabonisi miqondiso.

3. Uxinzelelo lunokuyithwalisa uxinzelelo ingqondo yakho ngamaxhala angapheliyo

Unokuphuphuma ziingcinga malunga nekamva kunye noluhlu lwezinto oza kuzenza imihla ngemihla.

Endaweni yokugxila kwinto enye ngexesha nangona kunjalo, ezi ngcinga zigubungela ingqondo yakho ngaxeshanye, kwaye kunzima ukuziphepha.

Ungaziva ujittery ngenxa yoxinzelelo

Iminwe yakho ingangcangcazela, kwaye umzimba wakho unokuziva ukhululekile. Ngamanye amaxesha isiyezi sinokuvela. Ezi ziphumo zinxulunyaniswa nokukhutshwa kwehomoni- umzekelo, i-adrenaline inokubangela amandla e-jittery kuwo wonke umzimba wakho.


5. Uxinzelelo lunokukwenza uzive ushushu

Oku kubangelwa kukunyuka koxinzelelo lwegazi. Usenokuba shushu kwiimeko apho nawe unovalo, njengaxa kufuneka wenze intetho.

6. Ukuxinezeleka kunokukwenza ubile

Ukubila okunxulumene noxinzelelo kuhlala kulandelwa ubushushu bomzimba obuninzi kuxinzelelo. Ungabila ebunzi, emakhwapheni, nakwindawo ebila.

7. Iingxaki zokugaya zinokuvela

Uxinzelelo lunokwenza inkqubo yakho yokugaya ukutya iye kwi-haywire, ibangele urhudo, ukukhathazeka kwesisu, kunye nokuchama kakhulu.

8. Uxinzelelo lunokukwenza ube nomsindo, ude ube nomsindo

Oku kungenxa yokuqokelelwa kweziphumo zoxinzelelo engqondweni. Inokwenzeka kwakhona xa uxinzelelo luchaphazela indlela olala ngayo.

Ngokuhamba kwexesha, uxinzelelo lunokukwenza uzive ulusizi

Uxinzelelo oluxineneyo rhoqo lunokuthatha umthwalo, kwaye lwehlise umbono wakho ngokubanzi ebomini. Ukuziva unetyala kunokwenzeka.

10. Uxinzelelo lwexesha elide lunokunyusa umngcipheko wokukhubazeka kwezempilo yengqondo

Ngokutsho kweZiko leSizwe lezeMpilo yeNgqondo, uxinzelelo kunye noxinzelelo zezona ziqhelekileyo.


11. Ukuphuthelwa kunokuba yinto enxulumene noxinzelelo

Xa ungakwazi ukuzola phantsi iingcinga zokubaleka ebusuku, kunokuba nzima ukuza kulala.

12. Ukulala emini kunokwenzeka xa uxinezelekile

Oku kunokuba kunxulumene nokuqaqanjelwa sisisu, kodwa ubuthongo bunokukhula ngokuphela koxinzelelo olungapheliyo.

13. Iintloko ezingapheliyo ngamanye amaxesha zibangelwa luxinzelelo

Ezi zihlala zibizwa ngokuba ziintloko zentloko. Intloko zingakhula rhoqo xa uhlangabezana noxinzelelo, okanye zinokuqhubeka kwimeko zoxinzelelo lwexesha elide.

14. Xa unestresi, usenokukufumanisa kunzima nokuphefumla

Ukuphefumla kancinci kuqhelekile ngoxinzelelo, kwaye emva koko kunokujika kube luvalo.

Abantu abanexhala kwezentlalo bahlala bephefumla kancinci xa behlangabezana neemeko zoxinzelelo. Imicimbi yokuphefumla inxulumene nokuqina kwimisipha yakho yokuphefumla. Njengoko izihlunu zidinwa ngakumbi, ukuphefumla okufutshane kunokubanzima. Kwiimeko ezigabadeleyo, oku kungakhokelela kuhlaselo lokoyika.

Ulusu lwakho lubuthathaka kuxinzelelo

Ukuqhawuka kwamabala kunokwenzeka kwabanye abantu, ngelixa abanye benokubakho ukurhawuzelela. Zombini iimpawu zinxulumene nempendulo yokuvuvukala evela kuxinzelelo.

16. Ukuxinezeleka rhoqo kunciphisa amajoni akho omzimba

Kwelinye icala, uya kuba namava wengqele kunye neflu, nokuba ayiloxesha lezi zigulo.

17. Kwabasetyhini, uxinzelelo lunokuphazamisa imijikelo yakho yokuya exesheni rhoqo

Abanye abantu basetyhini banokuphulukana nexesha labo ngenxa yoxinzelelo.

18. Uxinzelelo lunokuchaphazela i-libido yakho

Omnye wafumanisa ukuba abantu basetyhini baziva bengenamdla kangako kwisini xa bexhalabile. Imizimba yabo ikwenze ngokwahlukileyo kukhuthazo ngokwesondo xa babenexhala.

19. Uxinzelelo olungapheliyo lunokubangela ukusetyenziswa gwenxa kweziyobisi

Abantu abafumana uxinzelelo oluninzi kunokwenzeka ukuba batshaye icuba kwaye basebenzise gwenxa iziyobisi kunye notywala. Kuxhomekeka kwezi zinto zokufumana uxinzelelo kunokubangela ezinye iingxaki zempilo.

20. Uxinzelelo lonyusa umngcipheko kuhlobo 2 lweswekile

Oku kunxulunyaniswa nokukhutshwa kwe-cortisol enokonyusa imveliso yeglucose (iswekile).

21. Izilonda ziba mandundu

Nangona uxinzelelo lungabangeli ngqo izilonda, lunokuzonyusa naziphi na izilonda esele unazo.

22. Ukutyeba kobunzima koxinzelelo olungapheliyo kunokwenzeka

Ukukhutshwa okugqithisileyo kwe-cortisol evela kwiincindi ze-adrenal ngaphezulu kwezintso kunokukhokelela ekufumaneni amafutha. Imikhwa yokutya enxulumene noxinzelelo, njengokutya ukutya okungenampilo okanye ukuzinkcinkca ngotywala, nako kunokukhokelela kwiipawundi ezingaphezulu.

23. Uxinzelelo lwegazi oluphezulu lukhula koxinzelelo olungapheliyo

Uxinzelelo olungapheliyo kunye nendlela yokuphila engenampilo iya kubangela ukuba uxinzelelo lwegazi lwakho lukhuphuke. Ixesha elingaphezulu, uxinzelelo lwegazi oluphezulu kunokubangela umonakalo ongapheliyo entliziyweni yakho.

24. Uxinzelelo aluyilunganga entliziyweni yakho

Ukubetha kwentliziyo okungaqhelekanga kunye nentlungu esifubeni ziimpawu ezinokubangelwa luxinzelelo.

25. Amava adlulileyo angabangela uxinzelelo kamva ebomini

Oku kunokuba kukubuyela emva okanye isikhumbuzi esibaluleke ngakumbi esinxulumene nesifo soxinzelelo lwasemva koxinzelelo (PTSD). Abasetyhini banokufikelela kwi-PTSD kunamadoda.

26. Imfuza yakho inokuyalela ukuba ujongane njani noxinzelelo

Ukuba unelungu losapho elinempendulo egqithisileyo kuxinzelelo, unokufumana okufanayo.

27. Ukungondleki kakuhle kunokwenza uxinzelelo lwakho lube lubi

Ukuba utya kakhulu i-junk okanye ukutya okucutshungulwayo, amafutha amaninzi, iswekile, kunye nesodium ukonyusa ukudumba.

28. Ukungabikho kokuzilolonga kukwenza uxinzelelo

Ukongeza kokulunga kwentliziyo yakho, umthambo ukwanceda ingqondo yakho ukuba yenze i-serotonin. Le khemikhali yobuchopho inokukunceda ugcine umbono ophilileyo kuxinzelelo, ngelixa ukhusela uxinzelelo kunye noxinzelelo.

29. Ubudlelwane budlala indima ephambili kumanqanaba oxinzelelo lwemihla ngemihla

Ukunqongophala kwenkxaso ekhaya kunokwenza uxinzelelo ngakumbi, ngelixa ungathathi ixesha lakho nabahlobo kunye nosapho kunokuba neziphumo ezifanayo.

30. Ukwazi indlela yokulawula uxinzelelo kunokunceda bonke ubomi bakho

Ngokwe-Mayo Clinic, abantu abalawula uxinzelelo bahlala ubomi obude kunye nokuba sempilweni.

Umgca wezantsi

Wonke umntu ufumana uxinzelelo ngamanye amaxesha. Ngenxa yokuba ubomi bethu buxinana kakhulu nezibophelelo, ezinje ngesikolo, umsebenzi, nokukhulisa abantwana, kunokubonakala ngathi lusuku olungenaxinzelelo alunakwenzeka.

Ngenxa yazo zonke iziphumo ezibi zoxinzelelo lwexesha elide ezinokuba nazo kwimpilo yakho, nangona kunjalo, kufanelekile ukwenza uxinzelelo loxinzelelo lube yinto ephambili. (Ngexesha elingaphezulu, uya konwaba ngakumbi, nawe!).

Ukuba uxinzelelo lukufumana kwindlela yempilo yakho kunye nolonwabo, thetha nogqirha wakho malunga neendlela onokukunceda ukuzilawula. Ngaphandle kokutya, ukwenza umthambo, kunye neendlela zokuphumla, banokucebisa ngamayeza kunye nonyango.

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