Ukulwa noxinzelelo lokutya okuhambelana noko

Umxholo

• Uxinezeleko lunokubangela ukuba utye kakhulu kwaye kuphazamise indlela otya ngayo ukutya okusempilweni. Nantsi indlela yokuzilwela!
• Lumkela kwezi zinto zintathu zibangela ukuba utye.
• Nalu uphononongo olukhawulezayo lwendlela yokuqinisa indlela yakho yokutya esempilweni!
• Uphengululo lwe

Uxinezeleko lunokubangela ukuba utye kakhulu kwaye kuphazamise indlela otya ngayo ukutya okusempilweni. Nantsi indlela yokuzilwela!

Umlo omkhulu kunye nomama wakho okanye umhla obekiweyo wokubulala unokukuthumela ngqo kwiikuki--ayonto imangalisayo. Kodwa ngoku uphando olutsha lubonisa ukuba nokuba kukucaphuka okuncinci, njengokubeka izitshixo zakho endaweni engafanelekanga, kunokuphazamisa ukutya ngendlela efanelekileyo.

Xa abaphandi beYunivesithi yaseLeeds yaseBritani balandelela imikhwa yabasebenzi abangama-422, bafumanisa ukuba amabhinqa aye anengxaki yokuxinezeleka ayedla ngokutya imifuno embalwa kunye nokutya okutyetyisiweyo imini yonke.

Isizathu solu xinzelelo lunxulumene nokutya: Umzimba wakho uvelisa i-hormone ye-cortisol phantsi koxinzelelo, ebangela umnqweno wokutya okunekhalori ephezulu, ucacisa umbhali ofundayo uDaryl O'Connor, Ph.D.

Ingcebiso yethu? Ngexesha elizayo xa ufuna ukubamba, khetha unyango olusempilweni- njengeminqathe kunye nehummus- eya kuthi ibonelele ngamandla owafunayo, ekuncedeni ukuba ungazingxameli, ngelixa ugcina ubunzima bakho.

Lumkela kwezi zinto zintathu zibangela ukuba utye.

Ngaphandle kweenjongo zakho zokuvuthela umphunga ngendlela esempilweni- nokuba kukwindawo yokuzivocavoca okanye okomzuzwana wokuphefumla nzulu-awusenakho ukulawula ngokupheleleyo amandla akho.

Nazi ezinye zezizathu zokuba utye kakhulu kwaye ungayihoyi imikhwa yokutya esempilweni:

1. Ukutya okunxulumene noxinzelelo kunokwenzeka xa ungqongwe yingxolo. Xa abaphandi beYunivesithi yasePennsylvania State babenabasetyhini abangama-34 benze uvavanyo kwigumbi elingxolayo, abo bangakwaziyo ukuvala ingxolo batya ii<em>calories eziphindwe kabini kunabo babekwazi.

Ungakuyeka njani ukutya kakhulu kwaye unciphise uxinzelelo Yizisa izibini zeendlebe okanye i-iPod. Iya kuyifaka ingxolo kwaye ikuncede uthathe uxanduva- ke uya kuziva ungonwabanga.

2. Ukutya okunxulumene noxinzelelo kunokwenzeka xa usitya ukutya. Abasetyhini abaninzi abazama ukuthoba umzimba bahlala bejonge kufutshane kwizinto abanokutya nabangakwaziyo ukuzitya. Isiphumo: Bafuna intuthuzelo kukutya okungavumelekanga xa bephantsi koxinzelelo.

Ungakuyeka njani ukuZitya ngokutya kunye nokuLungisa iTension Musa ukuthatha nakuphi na ukutya okuthintelweyo. Iingcali ziphakamisa ukufumana iipesenti ezili-10 zeekhalori zakho "kukutya okumnandi," ngoko ke yonwabise yonke imihla (jonga nje iinxalenye zakho).

3. Ukutya kwakho okunxulumene noxinzelelo kungenzeka xa ubulindele. Abasetyhini abakhulelweyo banokudinwa ngokulula ngakumbi, kwaye uphononongo olupapashwe kwiJenali ye-American Dietetic Association yafumanisa ukuba oomama abadiniweyo nabanexhala baya kuba batyekele ekutyeni i-carbs kunye namafutha ngakumbi kunabalingane babo abakhululekileyo.

Ungakuyeka njani ukutya kakhulu kwaye unciphise uxinzelelo I-snack kwiziqhamo kunye nemifuno. Abasetyhini abaxhalabileyo batya imveliso encinci kwaye banamanqanaba asezantsi ezondlo ezibalulekileyo, njengevithamini C kunye nefolate.

Nalu uphononongo olukhawulezayo lwendlela yokuqinisa indlela yakho yokutya esempilweni!

Uphengululo lwe