Indlala egqithileyo: inokuba yintoni kwaye ungayilawula njani

Umxholo

• 1. Ukuphelelwa ngamanzi emzimbeni
• 2. Umgubo ogqithisileyo kunye noshukela
• 3. Uxinzelelo olugqithisileyo kunye nokungalali ebusuku
• 4. Iswekile
• 5. Hyperthyroidism
• Ulawula njani indlala enkulu

Ukulamba rhoqo kunokubangelwa kukutya okune-carbohydrate ephezulu, ukunyuka koxinzelelo kunye noxinzelelo, okanye iingxaki zempilo ezinje ngeswekile. Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ukwanda kwendlala kuyinto eqhelekileyo ngakumbi ngexesha lokufikisa, xa umntu omncinci ekwinqanaba lokukhula ngokukhawuleza kwaye kukho utshintsho olukhulu lwehomoni emzimbeni.

Ukongeza, ukutya ngokukhawuleza kwaye akuvumeli iihormoni ukunxibelelana ngexesha elifanelekileyo phakathi kwesisu nengqondo, eyonyusa ukuziva ulambile. Nazi iingxaki ezi-5 ezinokubangela indlala:

1. Ukuphelelwa ngamanzi emzimbeni

Ukungabikho kwamanzi emzimbeni kuhlala kudidekile nemvakalelo yendlala. Ukukhumbula ukusela amanzi amaninzi kunokusombulula ingxaki yendlala, ukongeza ekubeni wazi iimpawu ezincinci zokuphelelwa ngamanzi kunganceda ekuchongeni ingxaki.

Ngokubanzi, ukuba nolusu olomileyo, imilebe ekrwitshiweyo, iinwele eziqhekezayo kunye nomchamo otyheli kakhulu kulula ukufumanisa imiqondiso ebonisa ukungabikho kwamanzi emzimbeni. Fumanisa ukuba angakanani amanzi afunekayo ngosuku.

2. Umgubo ogqithisileyo kunye noshukela

Ukutya umgubo omhlophe omninzi, iswekile kunye nokutya okutyebileyo kwiicarbohydrate ezisulungekileyo, ezinje ngesonka esimhlophe, izitya zokutya, amashwamshwam kunye neelekese, kubangela indlala kwakamsinya emva koko kuba oku kutya kwenziwa ngokukhawuleza, kunganiki kuhluthisa umzimba.

Oku kutya kubangela i-spikes kwiglucose yegazi, esiswekile esegazini, ebangela ukuba umzimba ukhuphe i-insulin eninzi ukuzisa iswekile ngokukhawuleza. Nangona kunjalo, ngokunciphisa i-glucose yegazi, indlala iyavela kwakhona.

Bukela le vidiyo ilandelayo kwaye ufunde ukuba wenzeni ukunciphisa umnqweno wokutya iilekese:

3. Uxinzelelo olugqithisileyo kunye nokungalali ebusuku

Ukuhlala uxinezelekile, ukuxhalaba okanye ukulala kakubi kubangela utshintsho lwehomoni olukhokelela kwindlala eyandayo. Ihommone leptin, enika ukugcwala, iyancitshiswa ngelixa i-hormone ghrelin inyuka, enoxanduva lokuziva ulambile.

Ukongeza, kukho ukwanda kwe-cortisol, ihormone yoxinzelelo, ekhuthaza ukuveliswa kwamafutha. Nantsi into enokuyenza ukulwa noxinzelelo kunye noxinzelelo.

4. Iswekile

Isifo seswekile sisifo apho iswekile yegazi ihlala iphezulu, kuba iiseli azikwazi ukusixutha ukuze sifumane amandla. Njengokuba iiseli zingakwazi ukusebenzisa iswekile, kukho indlala engapheliyo, ngakumbi ukuba umntu utya kakhulu ii-carbohydrate.

IiCarbohydrate, ezinjengezonka, ipasta, iikeyiki, iswekile, iziqhamo kunye neelekese, zizakha-mzimba ezinoxanduva lokonyuka kweswekile esegazini, kwaye abaneswekile abanakho ukuyisebenzisa ngokufanelekileyo ngaphandle kokusebenzisa iziyobisi kunye ne-insulin. Zazi iimpawu zeswekile.

5. Hyperthyroidism

Kwi-hyperthyroidism kukho ukwanda kwimetabolism ngokubanzi, ebangela iingxaki ezinje ngokulamba rhoqo, ukonyusa izinga lokubetha kwentliziyo kunye nokwehla kobunzima, ikakhulu ngenxa yokulahleka kwemisipha.

Ukulamba rhoqo kubonakala njengendlela yokukhuthaza ukusetyenziswa kokutya ukuvelisa amandla aneleyo ukugcina imetabolism iphezulu. Unyango lunokwenziwa ngokusetyenziswa kwamayeza, unyango lwe-iodine okanye uqhaqho. Bona ngakumbi malunga ne-hyperthyroidism.

Ulawula njani indlala enkulu

Ezinye iindlela ezinokusetyenziselwa ukulwa indlala engapheliyo zezi:

• Kuphephe ukutya okuneswekile eninzi ezinje ngamaqebengwana, iikeyiki, iilekese okanye i-ayisi khrim, umzekelo, njengoko zisonyusa iswekile esegazini, ethi inciphise ngokukhawuleza indlala;
• Yandisa ukutya okune-fiber eninzi ezifana nengqolowa kunye ne-oat bran, imifuno, iimbotyi, iziqhamo ezinamakhasi kunye ne-bagasse, kunye nembewu efana ne-chia, iflakisi kunye nesesame, njengoko imicu yonyusa imvakalelo yokuhlutha. Jonga uluhlu olupheleleyo lokutya okunotye kwifayibha;
• Yitya ukutya okune-protein eninzi kwisidlo ngasinye, ezinje ngamaqanda, inyama, intlanzi, inkukhu kunye netshizi, umzekelo, kuba iiproteni zizakha-mzimba ezinika ukwaneliseka okuninzi;
• Sebenzisa amafutha amnandi ezifana ne-oyile ye-olive eyintombi, i-chestnuts, i-walnuts, ii-almonds, amandongomane, imbewu ye-chia, i-flaxseed, i-sesame kunye neentlanzi ezinamafutha ezifana ne-sardines, i-tuna kunye ne-salmon;
• Ziqhelanise nomsebenzi womzimba yonke imihla, kuba iyanceda ukukhupha ii-endorphins kwingqondo, iihormoni ezinika imo yentlalontle, ukuphumla, ukuphucula imeko kunye nokunciphisa uxinzelelo kunye nomnqweno wokutya.

Nangona kunjalo, ukuba iimpawu zendlala ezingapheliyo ziyaqhubeka, kubalulekile ukudibana ne-endocrinologist ukuvavanya utshintsho olunokwenzeka kwi-hormonal okanye ubukho beso sifo.

Bukela kwividiyo engezantsi kwayo yonke into onokuyenza ukuze ungalambi: