Uxinzelelo kunye nokuThoba umzimba: Luyintoni Unxibelelwano?

Umxholo

• Ushwankathelo
• Iimpawu zokulahleka kobunzima bakho buqhagamshelene noxinzelelo
• Kutheni ukwehla kobunzima kusenzeka
• Impendulo yomzimba wakho "yokulwa okanye yokubhabha" inokukhawulezisa imetabolism yakho
• Hyperstimulation kunokukhokelela kuxinzelelo lwesisu
• Usenokungakunqweneli ukutya
• Hyperstimulation inokuchaphazela amandla omzimba wakho wokucoca kunye nokufunxa izondlo
• Intshukumo yovalo iyatshisa iikhalori
• Ukuphazamiseka kokulala kuchaphazela imveliso yecortisol
• Kuphi ukulahleka kwesisindo kubangela inkxalabo?
• Into onokuyenza ukunceda ukufumana ukutya kwakho kumkhondo
• Cwangcisa isikhumbuzi kwifowuni yakho ukuze ubangele ixesha lokutya
• Yitya into encinci
• Yama kukutya okunokunceda ukuphucula imeko yakho kunye nokulawula uxinzelelo
• Zama ukunqanda ukutya okunokwenzakalisa iswekile yegazi lakho kwaye kukwenze uzive umbi kakhulu
• Khetha isidlo esele senziwe kwimarike yakho yendawo endaweni yokuthatha
• Ukuba wenza umthambo, yiba nomkhwa wokutya amashwamshwam emva koko
• Umgca wezantsi

Ushwankathelo

Kubantu abaninzi, uxinzelelo lunokuba nefuthe ngqo kubunzima babo. Nokuba kubangela ukwehla kobunzima okanye ukutyeba kobunzima buyahluka ukusuka komnye umntu uye komnye-nakwimeko ethile ukuya kwimeko.

Ngamanye amaxesha, uxinzelelo lunokukhokelela kukungaphosi ukutya kunye nokukhetha ukutya okungalunganga. Kwabanye, uxinzelelo lunokubangela ukuba baphulukane ngokupheleleyo nomnqweno wokutya. Amaxesha amaninzi, olu tshintsho lolwexeshana. Ubunzima bakho bunokubuyela kwesiqhelo wakuba uxinzelelo sele ludlulile.

Funda ukuze ufunde ukuba uxinzelelo lunokuphazamisa njani ukusebenza komzimba wakho ngaphakathi, indlela yokulawula uxinzelelo olunxulumene noxinzelelo, kunye nexesha lokujonga ugqirha malunga neempawu zakho.

Iimpawu zokulahleka kobunzima bakho buqhagamshelene noxinzelelo

Uxinzelelo kunokubangela ngaphezulu kokulahleka kwesisindo okungalindelekanga. Ezinye iimpawu zoxinzelelo zibandakanya:

• intloko ebuhlungu
• ukuqunjelwa
• iintlungu neentlungu
• izihlunu ezixineneyo
• utshintsho lweemvakalelo
• ukudinwa
• ubunzima bokuwa okanye ukulala
• ubunzima ngememori yexesha elifutshane
• ukwanda kwentliziyo
• ukwehla kwesondo

Kutheni ukwehla kobunzima kusenzeka

Xa uxinezelekile, unokuzibandakanya kwiindlela ezahlukeneyo zokuziphatha kunesiqhelo, njengokusebenza ngexesha lesidlo sasemini okanye ukuhlala kude kube sebusuku ukuze uhlangane nomhla obekiweyo. Oku kuphazamiseka kunokubangela ukuba umzimba wakho uphendule ngaphakathi kuxinzelelo.

Impendulo yomzimba wakho "yokulwa okanye yokubhabha" inokukhawulezisa imetabolism yakho

Xa uxinezelekile, umzimba wakho uya kwimodi "yokulwa okanye yokubhabha". Eyaziwa nangokuthi "yimpendulo yoxinzelelo olukhulu," le ndlela yokusebenza komzimba ixelela umzimba wakho ukuba kufuneka uphendule kwisoyikiso esibonwayo.

Umzimba wakho uzilungiselela ngokukhupha iihormone ezinje ngeadrenaline kunye necortisol. I-Adrenaline ilungiselela umzimba wakho ukwenza umsebenzi onamandla, kodwa inokunciphisa umnqweno wokutya.

Okwangoku, imiqondiso yecortisol yomzimba wakho yokucinezela okwethutyana imisebenzi engabalulekanga ngexesha lobunzima. Oku kubandakanya iimpendulo zenkqubo yokugaya ukutya, ukomelela komzimba kunye nokuzala.

Hyperstimulation kunokukhokelela kuxinzelelo lwesisu

Umzimba wakho ucothisa ukwetyisa ngexesha lokuphendula "ukulwa okanye ukubhabha" ukuze ukwazi ukugxila kwindlela yokuphendula uxinzelelo.

Oku kunokukhokelela kukungonwabi esiswini, njenge:

• isisu esibuhlungu
• isilungulela
• urhudo
• ukuqhina

Uxinzelelo olungapheliyo lunokuzikhulisa ezi mpawu kwaye zikhokelele kwezinye iimeko ezingaphantsi, ezinje ngesifo sengqondo samathumbu.

Olu tshintsho kwinkqubo yakho yokwetyisa inokubangela ukuba utye kancinci, emva koko unciphise umzimba.

Usenokungakunqweneli ukutya

Amandla okutya onke oxinzelelo anokukushiya ungakwazi ukucinga nangantoni na eyenye. Oku kunokuchaphazela indlela otya ngayo. Awunakuva ulambile okanye ungalibala ukutya kwaphela xa unexinzelelo, okukhokelela ekwehliseni umzimba.

Hyperstimulation inokuchaphazela amandla omzimba wakho wokucoca kunye nokufunxa izondlo

Xa uxinezelekile, umzimba wakho uqhuba ukutya ngokwahlukileyo. Uxinzelelo luchaphazela i-vagus nerve yakho, echaphazela indlela umzimba wakho ocola ngayo, ukufunxa, kunye nokucoca ukutya. Oku kuphazamiseka kunokubangela ukudumba okungafunekiyo.

Intshukumo yovalo iyatshisa iikhalori

Abanye abantu basebenzisa imisebenzi yomzimba ukuze basebenze ngoxinzelelo. Nangona ukukhuthazwa kwe-endorphin yokuzivocavoca kunokunciphisa uxinzelelo lwakho, ukuzibandakanya kwimisebenzi yomzimba engaphezulu kunesiqhelo kunokubangela ukwehla kobunzima obungalindelekanga.

Ngamanye amaxesha uxinzelelo lubangela ukungazi, njengokucofa iinyawo okanye ukucofa umnwe. Ezi tics zinokunceda umzimba wakho ukuba uqhubekeke neemvakalelo zakho, kodwa zitshise neekhalori.

Ukuphazamiseka kokulala kuchaphazela imveliso yecortisol

Uxinzelelo lunokwenza ukuba kube nzima ukulala kwaye ulale. Inokuchaphazela nomgangatho wokulala owufumanayo, kukhokelele ekubeni uzive udangele kwaye udiniwe. Oku kuphazamiseka kunokuchaphazela imveliso yecortisol, enokuchaphazela imetabolism yakho. Ukutya kwakho kunokuchaphazeleka.

Kuphi ukulahleka kwesisindo kubangela inkxalabo?

Nangona ukulahla iponti okanye ezimbini ngesiqhelo ayingonobangela wenkxalabo, ukulahleka kwesisindo okungalindelekanga okanye okungafunekiyo kuthatha umthwalo emzimbeni wakho.

Jonga ugqirha okanye olunye uqeqesho kwezempilo ukuba ulahlekelwe ziipesenti ezintlanu okanye nangaphezulu kobunzima bomzimba wakho nangaliphi na ixesha leenyanga ezi-6 ukuya kwezi-12.

Kuya kufuneka ubonane nogqirha ukuba:

• ukunciphisa umzimba ngaphandle kokuzama
• ndinentloko engapheliyo
• yintlungu esifubeni
• ndiziva ndizingisile "emaphethelweni"
• uzifumanise usebenzisa utywala okanye iziyobisi njengendlela yokumelana noku

Ugqirha wakho unokuchonga ukuba ngaba iimpawu zakho zinxulumene noxinzelelo okanye ngenxa yesinye imeko esisiseko. Nokuba siyintoni na isizathu, umboneleli wakho unokusebenzisana nawe ekuphuhliseni iindlela zokulwa impilo kwaye anike amayeza, ukuba ayimfuneko.

Into onokuyenza ukunceda ukufumana ukutya kwakho kumkhondo

Ukuba uxinzelelo luye lwanefuthe kwindlela otya ngayo, akhona amanyathelo onokuwathatha ukunciphisa indlela yakho yokubuyela esiqhelweni. Ukugcina ishedyuli yokutya rhoqo kunokunceda ukuphucula imeko yakho, ukonyusa amanqanaba akho amandla, kunye nokubuyisela amajoni akho omzimba.

Cwangcisa isikhumbuzi kwifowuni yakho ukuze ubangele ixesha lokutya

Unokuba noxinzelelo lokukhumbula ukutya okanye imeko yoxinzelelo lomzimba wakho inokutshintsha iimvakalelo zakho zendlala. Ukuthintela ukutya okungekhoyo, setha ialam kwi-smartphone okanye ikhompyuter yakho ukuze uzikhumbuze ukuba ungatya ntoni.

Yitya into encinci

Ukuncamathela kwishedyuli yokutya rhoqo kunceda ukugcina amanqanaba eglucose egazini. Nokuba ulume kancinci ngexesha lokutya unokunceda ukulwa uxinzelelo kwaye unokunciphisa ukutshintsha kwemood.

Ukuba unako, khetha ukutya okuphezulu kwiprotein okanye kwifayibha. Gwema iswekile kunye ne-caffeine engeyomfuneko, enokuthi ihlaziye amanqanaba akho wamandla kwaye kamva ibangele ukuphazamiseka kwamandla.

Yama kukutya okunokunceda ukuphucula imeko yakho kunye nokulawula uxinzelelo

Ukutsiba iilekese kunye nokunye ukuphatha into esempilweni kunokuba nefuthe elibonakalayo kwindlela umzimba wakho oziva ngayo. Umgaqo olungileyo wesithupha ukunamathela kukutya okupheleleyo, njengeziqhamo kunye nemifuno.

Ezinye zezinto esizithandayo:

• Iiorenji kunye neekherothi zinee-antioxidants ezonyusa amajoni omzimba.
• Imifuno enegqabi inevithamini B, enceda ekulawuleni imithambo-luvo.
• Zonke iinkozo ziqulathe i-serotonin eyonyusa iikhabhohayidrethi. Ukwandisa amanqanaba akho e-serotonin kunokuba nefuthe lokuzola.
• I-Salmon kunye ne-tuna ziqulathe omega-3 fatty acids, ezinokunceda ukunciphisa uxinzelelo.
• Amantongomane kunye nembewu ziqulathe uxinzelelo lwe-omega-3 fatty acids.

Zama ukunqanda ukutya okunokwenzakalisa iswekile yegazi lakho kwaye kukwenze uzive umbi kakhulu

Nangona ukutya okuneswekile eninzi kunokubonelela ngokunyusa amandla ngokukhawuleza, ukubuyela edolophini akunakuphepheka. Xa iswekile ishiya igazi lakho, inokukushiya uziva umbi kakhulu kunangaphambili.

Ukutya okunamafutha amaninzi nesodiyam nako kunokwenza uxinzelelo lube mandundu.

Zama ukunciphisa okanye uphephe oku kulandelayo de uxinzelelo lwakho luphele:

• ukutya okuthosiweyo
• iimpahla ezibhakiweyo
• ilekese
• iichips
• iziselo ezineswekile
• ukutya okwenziwe

Khetha isidlo esele senziwe kwimarike yakho yendawo endaweni yokuthatha

Ukuba awukho kwimeko yokupheka, cinga ngokundwendwela icandelo lokutya elitsha lentengiso yakho.

Nangona ibar yesaladi lukhetho olukhulu kwisidlo sasemini esigcwele imifuno kunye nesidlo sangokuhlwa, ibha eshushu inokuba yeyona ndlela ifanelekileyo yokuthatha xa ufuna ukutya okuthuthuzelayo.

Ezinye iivenkile zokutya zineebhari ezishushu kusasa, nazo ke, ukuze utye iisandwich zamaqanda okanye ibritos kwasekuseni endaweni yezinye iindlela ezineswekile kusasa.

Ukuba wenza umthambo, yiba nomkhwa wokutya amashwamshwam emva koko

Ukutya emva kokuzilolonga kuphela kwendlela yokubuyisela amandla owatshisileyo ngelixa ubila ukubila. Ukushiya amashwamshwam okanye ukutya okuncinci kunokubonakala kungenabungozi, kodwa kungakhokelela kwiziphumo ebezingalindelekanga ezinje ngokuba nentloko elula kunye neswekile esezantsi yegazi.

Ukutshisa iikhalori ezingaphezulu kokutya kunokukhokelela ekulahlekelweni ngumzimba okungalindelekanga.

Fikelela kwinto ephezulu kwiiprotheyini okanye iikhabho ezisempilweni, ezinje:

• iavokhado
• iibhanana
• Iibhotolo ze nut
• Umxube wendlela
• iikeyiki zerayisi
• Iyogathi yamaGrike

Umgca wezantsi

Unokwazi ukusebenza ngokunciphisa ubunzima obunxulumene noxinzelelo ekhaya, kodwa kufuneka ubone ochwepheshe bezempilo ukuba ulahlekelwe ngaphezu kweepesenti ezi-5 zobunzima bomzimba wakho ngexesha elifutshane.

Ugqirha wakho unokukunceda ekuboneni ukuba kutheni uxinzelelo lunefuthe elibalulekileyo kubunzima bakho kunye nokwenza isicwangciso solawulo esifanelekileyo kwiimfuno zakho. Oku kunokuthetha ukusebenza kunye nesondlo ukuze uphuhlise isicwangciso sokutya kunye nokuthetha nonyango malunga noxinzelelo lwakho lwemihla ngemihla.