Ukuziva ulambile emva kokutya: Kutheni le nto isenzeka kunye nento ekufuneka uyenzile

Umxholo

• Oonobangela nezisombululo
• Ukwenziwa kwesidlo
• Yolula ii-receptors
• Ukuxhathisa kweLeptin
• Iimpawu zokuziphatha kunye nendlela yokuphila
• Umgca wezantsi

Indlala yindlela yomzimba wakho yokwazisa ukuba ifuna ukutya okuninzi.

Nangona kunjalo, abantu abaninzi bazifumana belambile nokuba sele betyile. Izinto ezininzi, kubandakanya ukutya kwakho, iihormoni, okanye indlela ophila ngayo, inokuchaza le nto.

Eli nqaku linceda ukucacisa ukuba kutheni ungaziva ulambile emva kokutya kunye nento onokuyenza ngayo.

Oonobangela nezisombululo

Kukho izizathu ezininzi zokuba abanye abantu bazive belambile emva kwesidlo.

Ukwenziwa kwesidlo

Ukuqala, kunokuba ngenxa yesondlo sokutya kwakho.

Ukutya okuqulethe inani elikhulu leeprotheyini kuthambekele ekuvuseleleni iimvakalelo zokugcwala kunokutya okunomlinganiselo omkhulu weecarbs okanye amanqatha-nokuba ukubalwa kweekhalori kuyafana (,,).

Izifundo ezininzi zibonise ukuba ukutya okuphezulu kweeprotein kubhetele ekuvuseleleni ukukhutshwa kwehormoni epheleleyo, njengeglucagon-efana nepeptide-1 (GLP-1), cholecystokinin (CCK), kunye nepeptide YY (PYY) (,,).

Kwakhona, ukuba ukutya kwakho akunayo ifayibha, unokuziva ulambile rhoqo.

I-Fibre luhlobo lwe-carb oluthatha ixesha elide ukwetyisa kwaye lunokucothisa inqanaba lokukhupha isisu sakho. Xa iye yetyiswa kwindawo yakho yokugaya esezantsi, ikwakhuthaza ukukhutshwa kwesondlo-sokucinezela iihomoni ezinje nge-GLP-1 kunye ne-PYY ().

Ukutya okuphezulu kwiprotheyini kubandakanya inyama, enje ngesifuba senkukhu, inyama yenkomo ecekeceke, iturkey kunye ne-shrimp. Okwangoku, ukutya okuphezulu kwifayibha kubandakanya iziqhamo, imifuno, amandongomane, iimbewu kunye neenkozo.

Ukuba ufumanisa ukuba ulambile emva kwesidlo kwaye uqaphele ukuba ukutya kwakho kuthanda ukungabikho kweprotein kunye nefayibha, zama ukufaka ngaphezulu ukutya okuneproteni- kunye nokutya okune-fiber ekutyeni kwakho.

Yolula ii-receptors

Ngaphandle kokudityaniswa kokutya, isisu sakho sinee-receptors ezolulekileyo ezidlala indima ephambili ekukhuthazeni ukugcwala ngexesha nasemva kwesidlo.

Ii-receptors ezoluliweyo zifumanisa ukuba isisu sakho siyanda kangakanani ngexesha lesidlo kwaye sithumele imiqondiso ngqo kwingqondo yakho ukukhuthaza iimvakalelo zokugcwala kunye nokunciphisa umdla wakho wokutya ().

Ezi receptors zolulekileyo azixhomekekanga kubume besondlo bokutya. Endaweni yoko, baxhomekeke kumthamo opheleleyo wesidlo ().

Nangona kunjalo, iimvakalelo zokugcwala eziziswa zizinto ezoluliweyo azihlali ixesha elide. Ke ngelixa banokukunceda utye kancinci ngexesha lesidlo kwaye kungekudala emva koko, abazikhuthazi iimvakalelo zexesha elide zokugcwala (,).

Ukuba awuzifumani uziva ugcwele ngexesha okanye emva nje kokutya, zama ukufaka ukutya okuninzi okunomthamo omkhulu kodwa oneekhalori eziphantsi (,).

Oku kutya, kunje ngemifuno emitsha, iziqhamo, iipopcorn ezi-moya, i-shrimp, ibele lenkukhu, kunye ne-turkey, zihlala zinomoya omkhulu okanye amanzi. Kwakhona, ukusela amanzi ngaphambi okanye ngokutya kongeza ivolumu kwisidlo kwaye kunokuqhubela phambili ukukhuthaza ukugcwala ().

Nangona uninzi lwala manqanaba aphezulu, ukutya okuneekhalori ezisezantsi kukhuthaza ixesha elifutshane, ukuzaliswa kwangoko ngokusebenzisa ii-receptors ezoluliweyo, zihlala zineprotein okanye ifayibha, zombini ezikhuthaza iimvakalelo zokugcwala emva kwexesha elide ngokukhuthaza ukukhutshwa kwehomoni ezele.

Ukuxhathisa kweLeptin

Ngamanye amaxesha, imiba yehomoni inokuchaza ukuba kutheni abanye abantu beziva belambile emva kokutya.

ILeptin yeyona hormone iphambili ebonisa iimvakalelo zokugcwala kwingqondo yakho. Yenziwe ziiseli ezinamanqatha, ke amanqanaba egazi athanda ukwanda phakathi kwabantu abathwala amafutha amaninzi.

Nangona kunjalo, ingxaki kukuba ngamanye amaxesha i-leptin ayisebenzi kakuhle njengoko kufanelekile kwingqondo, ngakumbi kwabanye abantu abanokutyeba kakhulu. Oku kubizwa ngokuba kukuxhathisa kwe-leptin ().

Oku kuthetha ukuba nangona kukho i-leptin eninzi egazini, ingqondo yakho ayiyiboni kakuhle kwaye iyaqhubeka nokucinga ukuba ulambile-nasemva kwesidlo ().

Nangona ukuxhathisa i-leptin ngumba ontsonkothileyo, uphando lubonisa ukuba ukungena kwimithambo yomzimba rhoqo, ukunciphisa ukutya iswekile, ukonyusa ukutya kwefayibha, kunye nokulala ngokwaneleyo kunokunceda ukunciphisa ukuxhathisa i-leptin (,,,).

Iimpawu zokuziphatha kunye nendlela yokuphila

Ngaphandle kwezinto ezingasentla, izinto ezininzi ezinokuziphatha zinokuchaza ukuba kutheni ulambile emva kokutya, kubandakanya:

• Ukuphazamiseka xa usitya. Uphando lubonisa ukuba abantu abatya ukuphazamiseka baziva bengagcwele kwaye banomnqweno omkhulu wokutya imini yonke. Ukuba uhlala utya uphazamisekile, zama ukuziqhelanisa nengqondo ukuze uqonde ngcono iimpawu zomzimba wakho (,).
• Ukutya ngokukhawuleza. Uphando lubonisa ukuba abo batya ngokukhawuleza bayaziva bengahluthi kunabantu abacothayo ngenxa yokungabikho kokuhlafuna kunye nokwazisa, okunxulunyaniswa neemvakalelo zokugcwala. Ukuba ungumntu otya ngokukhawuleza, jolisa ekuhlafuneni ukutya kwakho ngokucokisekileyo (,).
• Ukuziva uxinezelekile. Uxinzelelo lonyusa ihomoni cortisol, enokuthi ikhuthaze indlala kunye neminqweno. Ukuba ufumanisa ukuba uhlala uxinezelekile, zama ukufaka i-yoga okanye ukucamngca kwindlela yakho yeveki ().
• Ukuzivocavoca kakhulu. Abantu abenza umthambo kakhulu banomdla omkhulu wokutya kunye neemetabolism ezikhawulezayo. Ukuba uzilolonga kakhulu, unokufuna ukutya ukutya okuninzi ukuze uphembelele ukusebenza kwakho ().
• Ukungabikho kokulala. Ukulala ngokwaneleyo kubalulekile ekulawuleni iihormoni, ezinje nge-ghrelin, amanqanaba ayo athambekele ekubeni phezulu kubantu abangalaliyo. Zama ukuseta indlela yokulala esempilweni okanye ukunciphisa umda wokukhanya okuluhlaza okwesibhakabhaka ebusuku ukuze ufumane ukulala ngokwaneleyo (,).
• Ukungatyi ukutya okwaneleyo. Kwezinye iimeko, unokuziva ulambile emva kokutya kuba ungakhange utye ngokwaneleyo emini.
• Iswekile yegazi ephezulu kunye nokumelana ne-insulin. Ukuba namazinga aphezulu eswekile yegazi kunye nokuxhathisa kwe-insulin kunokunyusa kakhulu amanqanaba akho endlala ().

Unokuziva ulambile emva kokutya ngenxa yokunqongophala kweprotein okanye ifayibha ekutyeni kwakho, ungatyi ngokwaneleyo umthamo ophakamileyo, imiba yehomoni efana nokumelana ne-leptin, okanye indlela oziphethe ngayo kunye nendlela ophila ngayo. Zama ukusebenzisa ezinye zeengcebiso ezingentla.

Umgca wezantsi

Ukuziva ulambile yingxaki eqhelekileyo kubantu abaninzi kwihlabathi liphela.

Rhoqo kusisiphumo sokutya okungonelanga okungenayo iprotein okanye ifayibha. Nangona kunjalo, inokubangelwa yimicimbi yehomoni, njengokuxhathisa kwe-leptin, okanye indlela ophila ngayo yemihla ngemihla.

Ukuba uhlala uziva ulambile emva kokutya, zama ukuphumeza ezinye zeengcebiso ezisekwe kubungqina apha ngasentla ukunceda ukuthintela ukutya kwakho.