Iingcebiso ezili-15 eziluncedo ukoyisa ukuzinkcinkca ngotywala

Umxholo

• 1. Yidreyini yokutya
• 2. Kuphephe ukungatyi
• 3. Ziqhelanise nengqondo
• 4. Hlala unkcenkceshelwe
• 5. Zama iyoga
• 6. Yitya ifibre ngakumbi
• 7. Coca ikhitshi
• 8. Qala ukubetha umthambo
• Yitya isidlo sakusasa yonke imihla
• 10. Lala ngokwaneleyo
• 11. Gcina ukutya kunye nemood jenali
• 12. Fumana umntu onokuthetha naye
• 13. Yandisa iprotheyini oyityayo
• 14. Cwangcisa ukutya
• 15. Funa uncedo
• Umgca wezantsi

Ukutya okutya kakhulu (i-BED) ithathwa njengeyona nto ixhaphakileyo ekondleni nasekutyeni e-United States ().

I-BED imalunga nokutya, yimeko yengqondo eyaziwayo. Oko kuthetha ukuba abantu abanesifo baya kufuna isicwangciso sonyango esiyilelwe yingcali yezonyango ukuze boyise.

Abantu abafunyaniswa benamava e-BED amava okutya izixa ezikhulu ngokungaqhelekanga, nokuba abalambile. Emva kwesiqendu, banokuziva benetyala okanye iintloni.

Iziqendu eziqhelekileyo zokuzinkcinkca kunokukhokelela ekuzuzeni ubunzima, ezinokuthi zibe negalelo kwiimeko zempilo ezinje ngeswekile kunye nesifo sentliziyo.

Ngethamsanqa, zininzi izicwangciso onokuthi uzame kuzo zombini ekhaya nangoncedo lwengcali- ukunciphisa iziqendu zokutya kakhulu.

Nazi iingcebiso ezili-15 zokunceda ukoyisa ukuzinkcinkca ngotywala.

1. Yidreyini yokutya

Ukutya okuthandwa ngabantu kuhlala kungabinampilo, kwaye uphononongo lubonisa ukuba iindlela zokutya ezingqongqo kakhulu zinokubangela iziqendu zokutya kakhulu.

Umzekelo, olunye uphononongo kumantombazana afikisayo angama-496 afumanise ukuba ukuzila ukutya kunxulunyaniswa nomngcipheko ophezulu wokutya kakhulu ().

Kwangokunjalo, olunye uphononongo lwabasetyhini abangama-103 baqaphela ukuba ukuyeka ukutya okuthile kukhokelela ekwandeni kweminqweno kunye nomngcipheko ophezulu wokutya kakhulu).

Endaweni yokulandela ukutya okujolise ekusikeni onke amaqela okutya okanye ukubetha ngokukhawuleza ikhalori ukunciphisa umzimba ngokukhawuleza, gxila ekwenzeni utshintsho olusempilweni.

Yitya ukutya okupheleleyo, okungagqitywanga, njengeziqhamo, imifuno, kunye neenkozo ezipheleleyo, kwaye ulinganisele ukutya kwakho kunokuba ungabandakanyi ekudleni kwakho ngokupheleleyo. Oku kunokunceda ukunciphisa ukutya kakhulu kunye nokukhuthaza impilo engcono.

Isishwankathelo Izifundo zibonisa ukuba ukuzila ukutya okanye ukuphelisa ukutya okuthile kwindlela otya ngayo kunokunxulunyaniswa neminqweno kunye nokutya kakhulu. Gxila ekutyeni ukutya okusempilweni endaweni yokutya okanye ukusika ukutya okuthile ngokupheleleyo.

2. Kuphephe ukungatyi

Ukubeka ishedyuli yokutya rhoqo kunye nokunamathela kuyo yenye yezona ndlela zisebenzayo zokuloba ukuzinkcinkca ngotywala.

Ukutsiba ukutya kunokuba negalelo kwiminqweno kunye nokunyusa umngcipheko wokutya kakhulu.

Isifundo esinye esincinci, esineenyanga ezi-2 sabonisa ukuba ukutya isidlo esinye esikhulu ngosuku kunyusa amanqanaba eswekile yegazi kunye ne-hormone ghrelin ekhuthaza indlala ukuya kuthi ga kwinqanaba lokutya kathathu ngemini ().

Olunye uphononongo kubantu abangama-38 bafumanisa ukuba ukubambelela kwindlela yokutya yesiqhelo kunxulunyaniswa nokuncipha kokutya rhoqo ().

Zama ukuseta ishedyuli yokutya rhoqo kwaye unamathele kuyo.

Isishwankathelo Ukunamathela kwipateni yokutya yesiqhelo kunokunciphisa umngcipheko wokutya kakhulu kwaye kunokunxulunyaniswa namanqanaba asezantsi e-ghrelin kunye nokuzila ukutya iswekile yegazi.

3. Ziqhelanise nengqondo

Ingqondo ngumkhwa obandakanya ukumamela umzimba wakho kunye nokujonga indlela oziva ngayo ngalo mzuzu.

Obu buchule bunokuthintela ukutya kakhulu ngokunceda umntu ukuba afunde ukubona xa engaziva elambile.

Olunye uphononongo lwezifundo ezili-14 lufumanise ukuba ukucamngca ngengqondo kunciphisile imeko yokutya kakhulu kunye nokutya ngokweemvakalelo ().

Olunye uphononongo oluncinci lubonise ukuba ukudibanisa ingqondo kunye nonyango lokuziphatha kwengqondo kunokuphucula indlela otya ngayo kunye nokuzazi ().

Zama ukumamela umzimba wakho ukuze uqonde xa indlala iphelile. Ukongeza, zama ukutya kancinci kwaye wonwabele ukutya ukukhuthaza indlela yokuziphatha enesondlo.

Isishwankathelo Ukuziqhelanisa nengqondo kunokukunceda uqaphele xa ungasalambi, okunokuphucula indlela otya ngayo kunye nokunciphisa imeko yokutya kakhulu.

4. Hlala unkcenkceshelwe

Ukusela amanzi amaninzi imini yonke yindlela elula kodwa esebenzayo yokuthintela umnqweno kunye nokuyeka ukutya kakhulu.

Ngapha koko, uphononongo lubonisa ukuba ukwanda kokungenwa kwamanzi kunokunxulunyaniswa nokwehla kwendlala kunye nokutya ikhalori.

Umzekelo, olunye uphononongo kubantu abadala abangama-24 bafumanisa ukuba ukusela ii-ounces ezili-17 (500 ml) zamanzi ngaphambi kokutya isidlo kunciphise inani leekhalori ezisetyenziswe nge-13%, xa kuthelekiswa neqela lolawulo ().

Kwangokunjalo, olunye uphononongo kubantu abadala lubonakalise ukuba ukusela i-13-17 i-ounces (375-500 ml) yamanzi imizuzu engama-30 ngaphambi kokutya kunciphise indlala kunye nokutya ikhalori ngelixa kusonyusa iimvakalelo zokugcwala emini ().

Olunye uphononongo lubonisa ukuba ukusela amanzi ngakumbi kunokonyusa imetabolism kunye nokwehla kobunzima (,).

Ubungakanani bamanzi umntu ngamnye afanele ukuwasela yonke imihla kuxhomekeke kwizinto ezahlukeneyo. Ke, kungcono ukumamela umzimba wakho kunye nokusela xa uziva unxaniwe ukuze uqiniseke ukuba uhlala uphethwe kakuhle.

Isishwankathelo Ukusela amanzi ngakumbi kunokukugcina uzive ugcwele ukunciphisa ikhalori kunye nokuthintela ukutya kakhulu.

5. Zama iyoga

I-Yoga luqheliselo olubandakanya umzimba kunye nengqondo ngokusebenzisa imithambo ethile yokuphefumla, ukuma, kunye nokucamngca ukunciphisa uxinzelelo kunye nokwenza ngcono ukuphumla.

Izifundo zibonisa ukuba iyoga inokunceda ukukhuthaza imikhwa yokutya esempilweni kunye nokunciphisa umngcipheko wokutya ngokweemvakalelo.

Isifundo esinye esincinci kubantu abangama-50 abane-BED babonisa ukuba ukuziqhelanisa neyoga kwiiveki ezili-12 kukhokelele ekunciphiseni okubonakalayo ().

Olunye uphononongo olwenziwe kumantombazana angama-20 lufumanise ukuba ukudibanisa i-yoga kunye nonyango lokugula ngaphandle kokunyanga kunciphise uxinzelelo, uxinzelelo kunye nokuphazamiseka komfanekiso womzimba- zonke ezinokuba zizinto ezichaphazela ukutya ngokweemvakalelo ().

Uphando lukwabonisa ukuba iyoga inokunciphisa amanqanaba oxinzelelo lwehomoni njenge-cortisol yokugcina uxinzelelo kulawulo kunye nokuthintela ukutya kakhulu (,).

Zama ukujoyina isitudiyo sendawo yeyoga ukuqala ukongeza olu hlobo lokuzilolonga kwinkqubo yakho. Unokusebenzisa izixhobo ze-Intanethi kunye nevidiyo ukuziqhelanisa ekhaya.

Isishwankathelo I-Yoga inokunceda ukuthintela ukutya kakhulu kwaye inokunciphisa izinto eziqhelekileyo ezinje ngoxinzelelo, uxinzelelo kunye noxinzelelo.

6. Yitya ifibre ngakumbi

I-Fibre ihamba kancinci kwindlela yakho yokwetyisa, ikugcina uzive ugcwele ixesha elide ().

Olunye uphando lubonisa ukuba ukwanda kokutya kwefayibha kunganciphisa inkanuko, kunciphise ukutya, kunye nokutya.

Isifundo esinye esincinci, esineeveki ezi-2 sifumanise ukuba ukongeza kabini yonke imihla ngohlobo lwefayibha olufunyanwa kwimifuno kunciphise indlala kunye nokutya ikhalori ngelixa kusonyuka ukuzala ().

Olunye uphononongo kubantu abadala abali-10 lubonise ukuba ukuthatha iigramu ezili-16 zefayibha prebiotic mihla le kukonyusa amanqanaba eehomoni ezithile ezichaphazela ukwanelisa kunye nokunciphisa kakhulu iimvakalelo zendlala ().

Iziqhamo, imifuno, iimbotyi, kunye neenkozo zizinto nje ezimbalwa ezityebileyo ezinokugcina uziva ugcwele.

Isishwankathelo Ifayibha inokukunceda uzive ugcwele ukunciphisa ikhalori kunye nokuziva ulambile.

7. Coca ikhitshi

Ukuba nokutya okungafunekiyo okuninzi okanye ukutya ukutya ekhitshini kunokwenza ukuba kube lula ukuzitya.

Ngokuchaseneyo, ukugcina ukutya okusempilweni ezandleni kunokuwunciphisa umngcipheko wokutya ngokweemvakalelo ngokunciphisa inani lezinto ezingekho mpilweni.

Qala ngokususa ukutya okutyisiweyo okutyiwa njengeetshiphusi, iilekese, kunye nokutya okulungiselelwe kwangaphambili kunye nokuzitshintshela kwezinye iindlela ezisempilweni.

Ukugcina ikhitshi lakho ngeziqhamo, imifuno, ukutya okune-protein, ukutya okuziinkozo, amandongomane, kunye nembewu kunokuphucula ukutya kwakho kwaye kunciphise umngcipheko wokutya kakhulu ukutya okungenampilo.

Isishwankathelo Ukususa ukutya okungenampilo ekhitshini lakho kunye nokugcina ezinye izinto ezisempilweni kunokuphucula umgangatho wokutya kwaye kukwenze kube nzima ukutya kakhulu.

8. Qala ukubetha umthambo

Izifundo zibonisa ukuba ukongeza umthambo kwimikhwa yakho kunokuthintela ukutya kakhulu.

Umzekelo, isifundo esinye seenyanga ezi-6 kubantu abangama-77 sabonisa ukuba ukonyuka kokuzilolonga rhoqo ngeveki kuyeke ukutya kakhulu kwi-81% yabathathi-nxaxheba ().

Olunye uphononongo kwabasetyhini abangama-84 bafumanise ukuba ukumatanisa unyango lokuziphatha kunye nokuzilolonga rhoqo bekusebenza ngakumbi ekunciphiseni ukuphindaphinda kokutya kakhulu kunonyango kuphela ().

Ngapha koko, olunye uphando lubonisa ukuba umthambo unokunciphisa amanqanaba oxinzelelo kunye nokwandisa imo yokuthintela ukutya ngokweemvakalelo ().

Ukuhamba, ukubaleka, ukuqubha, ukuhamba ngebhayisikile kunye nokudlala imidlalo ziindlela nje ezimbalwa ezahlukeneyo zomzimba ezinokunceda ukunciphisa uxinzelelo kunye nokunciphisa ukutya kakhulu.

Isishwankathelo Izifundo zibonisa ukuba ukwenza umthambo kunokunciphisa umngcipheko wokutya kakhulu kunye nokunciphisa amanqanaba oxinzelelo.

Yitya isidlo sakusasa yonke imihla

Ukuqala usuku ngalunye ngesidlo sakusasa esempilweni kunokunciphisa umngcipheko wokutya kakhulu emva komhla.

Izifundo ezininzi zifumanise ukuba ukugcina ipateni eqhelekileyo yokutya kunxulunyaniswa nokutya okuncinci kunye namanqanaba asezantsi e-ghrelin, ihomoni evuselela indlala (,).

Kwaye ukuzalisa ukutya okufanelekileyo kunokukugcina uziva uzele ukuthintela umnqweno kunye nokunciphisa indlala imini yonke.

Umzekelo, isifundo esinye kubantu abali-15 bafumanisa ukuba ukutya isidlo sakusasa esineproteyini kunciphise amanqanaba e-ghrelin ukuya kwinqanaba elikhulu kunokutya isidlo sakusasa se-carb ephezulu ().

Okwangoku, ukutya ifayibha- kunye ne-oatmeal etyebileyo ngeprotini kubonisiwe ukuphucula ukuthanda ukutya kunye nokukhuthaza ukugcwala kolunye uphando kubantu abangama-48 ().

Zama ukudibanisa ukutya okunefayibha, okunjengeziqhamo, imifuno, okanye ukutya okuziinkozo, kunye nomthombo olungileyo weprotein ukunqanda ukutya kakhulu.

Isishwankathelo Ukutya isidlo sakusasa sefayibha kunye neprotein esineprotein kunokuthintela inkanuko kwaye kukugcine wanelisekile kusasa yonke.

10. Lala ngokwaneleyo

Ukulala kuchaphazela amanqanaba akho endlala kunye nokutya, kwaye ukungalali ngokwaneleyo kunokunxulunyaniswa nokutya kakhulu.

Ngapha koko, olunye uphando kubantu abali-146 lwafumanisa ukuba abo bane-BED baxele iimpawu zokungalali kakhulu kunabantu abangenayo imbali yale meko ().

Olunye uphononongo olukhulu lubonise ukuba ixesha elifutshane lokulala linxulunyaniswa namanqanaba aphezulu e-ghrelin yendlala kunye namanqanaba asezantsi e-leptin-ihomoni enoxanduva lokukhuthaza ukugcwala.

Ukongeza, ukulala ngaphantsi kweeyure eziyi-8 ngobusuku bonke kunxulunyaniswa nobunzima bomzimba ().

Cwangcisa ukuba ucofe ubuncinci iiyure ezisi-8 ngobusuku ukugcina ukutya kwakho kujongiwe kunye nokunciphisa umngcipheko wokutya kakhulu.

Isishwankathelo I-BED inokunxulunyaniswa neempawu ezandayo zokungalali. Ukulala kuye kwaboniswa ukutshintsha amanqanaba amahomoni achaphazela indlala kunye nokutya.

11. Gcina ukutya kunye nemood jenali

Ukugcina ijenali yokutya kunye neemowudi ezilandelela into oyityayo kunye nendlela oziva ngayo kunokuba sisixhobo esisebenzayo. Inokukunceda ekuchongeni okunokubangela iimvakalelo kunye nokutya kunye nokukhuthaza ukutya okunempilo.

Olunye uphononongo kubantu abali-17 lubonakalise ukuba ukusebenzisa inkqubo yokuncedisa kwi-Intanethi ebandakanya ukugcina idayari yokutya inxulunyaniswa neziqendu ezimbalwa zokuzixela ngokutya utywala ().

Olunye uphononongo oluninzi lukwacebisa ukuba ukulandela umkhondo wokutya kwakho kunokunxulunyaniswa nokunyuka kobunzima kunye noncedo lolawulo lwexesha elide (,,).

Ukuqalisa, vele uqalise ukurekhoda into oyityayo kunye nendlela oziva ngayo yonke imihla usebenzisa ijenali okanye usetyenziso.

Isishwankathelo Ukutya kunye neemagazini zinokunceda ekuchongeni izinto ezinokubangela ukujongana neengxaki ezinokubakho. Izifundo zibonisa ukuba ukusebenzisa idayari yokutya kunxulunyaniswa neziqendu ezimbalwa zokutya kakhulu, kunye nokuhla komzimba.

12. Fumana umntu onokuthetha naye

Ukuthetha nomhlobo okanye umlingane xa uziva ngathi uyangxuma kunokunceda ukunciphisa amathuba okuba utye kakhulu.

Olunye uphononongo kwishumi elivisayo eli-101 elalisenza i-sleeve gastrectomy lubonise ukuba inkxaso ethembekileyo yentlalontle inxulunyaniswa nokutya okuncinci ().

Olunye uphononongo kumabhinqa ali-125 atyebe kakhulu afumanise ukuba inkxaso engcono kwezentlalo inxulunyaniswa nokuncipha kokutya kakhulu ().

Inkqubo elungileyo yenkxaso yentlalontle kucingelwa ukuba icutha ifuthe loxinzelelo, olunokunceda ukunciphisa umngcipheko weminye imikhwa yokulwa ukutya njengokutya ngokweemvakalelo (,).

Ngexesha elizayo xa uziva ufuna ukuzinkcinkca ngotywala, thatha ifowuni uze utsalele umnxeba umhlobo omthembileyo okanye ilungu losapho. Ukuba awunaye umntu oza kuthetha naye, ukutya iinombolo zoncedo zokuphazamiseka ziyafumaneka mahala.

Isishwankathelo Inkqubo elungileyo yenkxaso yentlalo inokunxulunyaniswa nokunciphisa ukuzinkcinkca ngotywala kunye noxinzelelo.

13. Yandisa iprotheyini oyityayo

Ukunyusa ukutya okune-protein-rich food kungakugcina uzive ugcwele kwaye kuncede ukulawula umdla wakho wokutya.

Olunye uphononongo kubantu abali-19 lubonakalise ukuba ukwanda kokutya iiprotheyini ukusuka kwi-15% ukuya kwi-30% kukhokelele ekunciphiseni ubunzima bomzimba kunye nobunzima bamafutha, kunye nokuhla kwekhalori yemihla ngemihla ngama-441 calories ().

Kwangokunjalo, olunye uphononongo lufumanise ukuba ukulandela ukutya okuneprotein ephezulu kuphucula imetabolism, kukonyusa iimvakalelo zokugcwala, kunye nokwanda kwamanqanaba e-peptide 1 efana ne-glucagon (GLP-1), ihomoni eyaziwa ngokuba nakho ukucinezela ukutya ().

Zama ukubandakanya ubuncinci umthombo olungileyo weprotein- njengenyama, amaqanda, amandongomane, iimbewu, okanye imidumba - kwisidlo ngasinye kwaye wonwabele ukutya okuneeprotein eziphezulu xa uziva ulambile ukugcina iminqweno.

Isishwankathelo Ukunyusa iprotein protein yakho kubonisiwe ukunciphisa ikhalori, ukonyusa iimvakalelo zokugcwala, kunye nokwandisa amanqanaba e-GLP-1, ihomoni enokunceda ekunciphiseni ukutya.

14. Cwangcisa ukutya

Ukucwangcisa izidlo kunokunceda ekuqinisekiseni ukuba unezithako ezisempilweni ezandleni zakho ukulungiselela ukutya okunesondlo. Kwakhona, ukulinganisa ubungakanani besabelo kunye nokubeka intsalela yokutya kude kunokukunceda ukunqande ukubangela ukuzinkcinkca ngotywala.

Ngapha koko, olunye uphando kubantu abadala abangama-40,000 lubonise ukuba ukucwangciswa kwesidlo kunxulunyaniswa nokuphuculwa komgangatho wokutya kunye neendidi, kunye nomngcipheko omncinci wokutyeba kakhulu ().

Ukucwangciswa kwesidlo kwenza ukuba kube lula ukunamathela kwipateni yokutya yesiqhelo, enxulunyaniswe nokuncipha kokutya rhoqo ().

Bekela bucala iyure okanye ezimbini veki nganye ukucwangcisa ukujikeleza ngeveki ukutya kwakho.

Isishwankathelo Ukucwangciswa kokutya kunxulunyaniswa nokuphuculwa komgangatho wokutya kunye neendidi. Inokwenza ukubambelela kwipateni yokutya rhoqo kube lula kwaye uqinisekise ukuba unezithako ezisempilweni ngesandla ngawo onke amaxesha.

15. Funa uncedo

Ngelixa izicwangciso ezingentla zinokuba luncedo, amaxesha ngamaxesha isicwangciso sonyango esiyilelwe yingcali siyafuneka ukunceda ukoyisa ukubetha.

Unyango lwe-BED lunokubandakanya iintlobo ezahlukeneyo zonyango okanye amayeza okunceda ukubamba phantsi kolawulo kunye nokunyanga naziphi na izizathu okanye iimpawu.

Ukunyanga ngokuziphatha, eyona ndlela isebenzayo kunyango, iphonononga unxibelelwano phakathi kweengcinga zakho, iimvakalelo, kunye neepateni zokutya emva koko uphuhlise iindlela zokuguqula indlela oziphethe ngayo ().

Ezinye iintlobo zonyango olusetyenziselwa ukunyanga ukutya okuziinkozo zibandakanya unyango lokuziphatha okuchaphazelayo, unyango lwengqondo lomntu, kunye nonyango lokulahleka kwesisindo ().

Ukudakumba, iziyobisi ezichasayo, kunye nezinto ezithile ezikhuthazayo ngamanye amaxesha zisetyenziselwa ukunyanga i-BED, nangona uphando oluninzi luyafuneka ukuvavanya iziphumo zexesha elide zala mayeza (,).

Isishwankathelo Ukunyanga ngokuziphatha kuthathwa njengendlela efanelekileyo yonyango yokutya kakhulu. Ezinye iintlobo zonyango kunye namayeza athile anokusetyenziswa.

Umgca wezantsi

I-BED yimeko eyaziwayo yengqondo echaphazela izigidi zabantu kwihlabathi liphela.

Nangona kunjalo, kunokwenzeka ukuba woyise ngesicwangciso sonyango esifanelekileyo kunye notshintsho kwindlela yokuphila esempilweni.

Inqaku lomhleli: Eli qhekeza lapapashwa okokuqala ngo-Septemba 17, 2018. Umhla walo wokupapashwa kwangoku ubonisa ukuhlaziywa, okubandakanya ukuhlaziywa kwezonyango nguTimothy J. Legg, PhD, PsyD.