Yintoni idetox yeswekile? Iziphumo kunye nendlela yokuthintela iswekile

Umxholo

• Kutheni ukuyeka iswekile kukuziva kubi kangaka?
• Iimpawu zokusika iswekile eyongeziweyo ekudleni kwakho
• Iimpawu zengqondo
• Iimpawu zomzimba
• Iingcebiso zokunciphisa iswekile eyongeziweyo
• Indlela yokulawula iziphumo ebezingalindelekanga
• Yiba sengqiqweni
• Yitya ukutya okune-protein
• Yandisa ukutya kwakho ifayibha
• Hlala hydrated
• Gwema izinto zokuthambisa ezingezizo
• Lawula amanqanaba akho oxinzelelo
• Zilolonge
• Gxila kumgangatho wokutya uphela
• Lala ngokwaneleyo
• Yitya into ekrakra
• Hlala ukhuthazekile
• Umgca wezantsi

Ukunciphisa iswekile oyityayo sisigqibo esihle sokwenza indlela yokuphila esempilweni. Ngelixa ukwenza njalo akusoloko kulula, izibonelelo kufanelekile, njengoko iswekile eyongeziweyo ibonakalisiwe ukuba ineziphumo ezibi emzimbeni wakho.

Izifundo zophando zinxibelelanise ukutya iswekile okwandisiweyo kunye neemeko ezahlukeneyo zonyango, kubandakanya ukutyeba, isifo seswekile, kunye nesifo sentliziyo, kunye nempilo yamazinyo enkenenkene.

Iswekile inokuwanciphisa amanqanaba akho emandla, ekhokelela ekukhathaleni nasekunciphiseni ukuphaphama emini, kwaye ukutya iswekile kunokuba yinto ebangela uxinzelelo, ngokutsho kohlaziyo luka-2019.

Ukusika iswekile eyongeziweyo kwindlela otya ngayo kunokunceda ukukhusela kwisifo esinganyangekiyo kunye nokunyusa impilo yakho iyonke.

Eli nqaku lijonga indlela ukunciphisa iswekile ongayichaphazela ngayo umzimba wakho, emzimbeni nasengqondweni, kunye neendlela ezifanelekileyo zokubetha iziphumo ebezingalindelekanga.

Kutheni ukuyeka iswekile kukuziva kubi kangaka?

Inani liye lafumanisa ukuba iswekile ichaphazela inkqubo yomvuzo wobuchopho. Le nkqubo yomvuzo inceda abantu ukuba baphile, kodwa ikwabandakanyeka ekuziphatheni okuluthayo.

Ukutya ngumvuzo wendalo, kwaye ukutya okuswiti kunye neziselo kuvuselela inkqubo yomvuzo wobuchopho bakho, kukubangela ukuba utye ukutya okuninzi.

Ngokuka-a, okona kutya kuqhelekileyo kunxulunyaniswa neempawu zokulutha kukuphakama kwamafutha ongezelelweyo okanye iswekile eyongeziweyo.

Izifundo zifumanise ukuba iswekile ibangela ukukhutshwa kwe-dopamine kwi-nucleus accumbens -indawo enye yengqondo echaphazeleka kwimpendulo kumachiza amakhoboka.

Iswekile inokubangela ukuba kukhutshwe ii-opioid ezingapheliyo kwingqondo, ekhokelela kukukhawuleza okunokubangela iminqweno yexesha elizayo.

Ukutya iswekile rhoqo ingqondo yakho ukuze inyamezeleke kuyo, ibangele ukuba ufune ngaphezulu ukuze ufumane isiphumo esifanayo.

Umndilili waseMelika usebenzisa iitispuni ezingama-22-30 (malunga ne-88-120 gram) yeswekile suku ngalunye. Oku kubaluleke kakhulu kunobuninzi bokuphakanyiswa, okuyiitispuni ezi-6 (malunga ne-24 gram) yabasetyhini kunye neetispuni ezili-9 (malunga ne-36 gram) yamadoda.

Ke ngoko, ukuba ukutya kwakho kuphezulu kwiswekile eyongeziweyo, ukunciphisa iswekile oyityayo kungaza neempawu ezingathandekiyo.

Uphando lubonisa ukuba iswekile inokuba likhoboka, yiyo loo nto ukunciphisa iswekile yakho kunokukhokelela kwiimpawu ezingathandekiyo kwabanye abantu.

Iimpawu zokusika iswekile eyongeziweyo ekudleni kwakho

Ukusika iswekile eyongeziweyo ekudleni kwakho kunokukhokelela kwiimpawu zomzimba nezengqondo.

Indlela umzimba ophendula ngayo ngokunika iswekile yahlukile kuye wonke umntu. Iimpawu-kunye nokuqina kwazo-kuya kuxhomekeka kwisongezo esongezelelekileyo osithathayo ngokutya okuswitiweyo kunye neziselo.

Abanye abantu bafumanisa ukuba iimpawu zabo zihlala kwiintsuku ezimbalwa ukuya kwiiveki ezimbalwa.

Njengoko umzimba wakho uziqhelanisa nokutya okuneswekile esezantsi ngokuhamba kwexesha kwaye iswekile oyityayo iya isiba mbalwa, iimpawu zakho ezinomnqweno weswekile zinokuba mbi kakhulu.

Unokufumanisa ukuba iimpawu zakho zibi kakhulu ngamaxesha athile emini, njengaphakathi kokutya. Uxinzelelo lunokubangela iswekile, ngenxa yoko unokufumanisa ukuba iimpawu zakho ziziva zibi kakhulu ngamaxesha oxinzelelo.

Iimpawu zengqondo

Ukusika iswekile eyongeziweyo ekudleni kwakho kunokukhokelela kwinani leempawu ezingokweemvakalelo nezengqondo, kubandakanya:

• Uxinzelelo. Abanye abantu banokuziva betyhafile xa besika iswekile eyongeziweyo ekudleni kwabo. Oku kubangelwa kukuhla kokukhutshwa kwe-dopamine.
• Ixhala. Ukuziva uxhalabile kunokuhamba kunye noloyiko, ukungazinzi kunye nokucaphuka. Unokuziva ngathi unomonde omncinci kunesiqhelo kwaye usecaleni.
• Utshintsho kwiipateni zokulala. Abanye abantu bafumana utshintsho ebuthongweni babo xa besusa iswekile. Unokufumana kunzima ukulala okanye ukuhlala ulele ubusuku bonke.
• Imiba yokuqonda. Unokufumana kunzima ukugxila xa uyeka iswekile. Oku kunokubangela ukuba ulibale izinto kwaye wenze nzima ukugxila kwimisebenzi, efana nomsebenzi okanye isikolo.
• Iminqweno. Kunye nokunqwenela iswekile, unokuzifumana unqwenela okunye ukutya, okunje ngeecarbs ezifana nesonka, ipasta, kunye neetshipsi zeetapile.

Iimpawu zomzimba

Xa unika iswekile, unokuqaphela ukuba uziva uhlile emzimbeni. Abanye abantu bafumana iintloko.

Ezinye iimpawu ezinokubakho zokurhoxa emzimbeni zibandakanya:

• ukukhanya-intloko okanye isiyezi
• isicaphucaphu
• ukudinwa

Ukunika iswekile kunokuziva kungathandeki, engqondweni nasemzimbeni. Kodwa qiniseka, kuya kuba ngcono ukuba unamathela kuyo.

Iingcebiso zokunciphisa iswekile eyongeziweyo

Ukuba ukuqhele ukutya ukutya okuneswekile njengekhekhe, i-ayisi khrim, ukutya okuziinkozo kwasekuseni okuswiti, iilekese, kunye neicookie kwaye uhlala usela iziselo ezineswekile, kungathatha ixesha ukunciphisa ukuthembela kwakho kwiswekile eyongeziweyo.

Abanye abantu, ukusika zonke iintlobo zeswekile eyongeziweyo ekudleni kwabo kuyanceda. Nangona kunjalo, abanye banokuyifumana le ndlela igqithile.

Ngethamsanqa, nokuba wenze utshintsho oluncinci kwindlela otya ngayo iswekile inokuchaphazela impilo yakho iyonke. Landela ezi ngcebiso ziluncedo ekunciphiseni kancinci iswekile oyityayo ngexesha.

• Tshintshela iziselo ezinencasa ngamanzi. Sika isoda eneswekile, incindi yeziqhamo, kunye neziselo zamandla kwaye ubeke endaweni yazo amanzi acocekileyo okanye ahlwahlwazayo. Ukuba ufuna ukonyusa incasa, yongeza i-mint okanye izilayi zelamuni okanye ikalika.
• Qalisa usuku lwakho ngendlela esezantsi yeswekile. Endaweni yokufikelela kwibhokisi enemibala yesiriyeli eneswekile okanye idonathi eneqabaka, yondla umzimba wakho ngeprotein kunye ne-omelet ene-fiber-rich eyenziwe ngeeveggie kunye necala le-avocado kunye namajikijolo amatsha.
• Funda iilebhile. Ukutya okuninzi kunye neekhondomu yimithombo yobuchule yentshukela eyongeziweyo. Funda iilebheli zeemveliso ezinje ngeesaladi zokunxiba, isoso yesosi, iipakethi ze-oatmeal, kunye nesosi ye-marinara ukuskena iswekile eyongeziweyo.
• Khetha amashwamshwam angenaswekile. Igranola yakho oyithandayo okanye ibha yeeprotein inokupakishwa ngeswekile eyongeziweyo. Khetha ukutya okutyayo okupheleleyo, okunezondlo-mninzi njengamantongomane kunye nembewu, iziqhamo kunye nebhotolo ye-nut, i-hummus kunye neveggies, okanye amaqanda abilisiweyo xa ufuna i-refuel.
• Phinda ucinge idessert. Endaweni yokufikelela ipeyinti oyithandayo ye-ayisikhrim okanye ukuya kwi-candy bar emva kwesidlo sangokuhlwa, jonga ngokwakho. Ngaba ulambile ngokwenene okanye iswekile yakho yasebusuku ilungisa umkhwa onzima? Ukuba ulambile ngokwenyani, fikelela kwinto ephezulu yeprotheni kunye namanqatha asempilweni njengezandla zamantongomane e-macadamia okanye iyogurt engenaswekile enamajikijolo kunye nekhokhonathi engenaswekile.
• Gxila kukutya kwakho konke. Ukuphucula ubungakanani besondlo sokutya kwakho konke kunokunceda ukuphucula impilo kwaye kunokukunceda ukunciphisa iswekile eyongeziweyo. Gxila kukutya okupheleleyo, okungasetyenziswanga njengemifuno, iziqhamo, iimbotyi, amandongomane, iimbewu, iinkukhu, amaqanda kunye nokutya kwaselwandle.

Iingcebiso ezingentla zinokukunceda ukunciphisa iswekile eyongeziweyo kunye nokuphucula umgangatho wokutya kwakho konke.

Indlela yokulawula iziphumo ebezingalindelekanga

Nazi ezinye iingcebiso zokukunceda ubethe iziphumo ebezingalindelekanga kwaye uphephe- okanye ubuncinci umda - ezinye zeempawu ezinxulumene nokusika iswekile ekutyeni kwakho.

Yiba sengqiqweni

Nangona ukusika yonke imithombo yeswekile eyongeziweyo kunokuba luncedo kwabanye abantu, abanye benza ngcono ngokugxila ekunciphiseni okanye ekusikeni umthombo omnye weswekile eyongeziweyo ngexesha.

Umzekelo, ukuba oyena mthombo weswekile eyongeziweyo kwisidlo sakho yisoda, zama ukunciphisa okanye usike iziselo ezineswekile kwindawo otya kuyo kuqala ngaphambi kokuba udlulele kweminye imithombo yeswekile eyongeziweyo.

Zininzi iishukela ezongeziweyo "ii-detoxes" ezibandakanya ukusika yonke iswekile eyongeziweyo ekudleni kwakho kangangexesha elithile.

Ngelixa kunokuba luncedo kwabanye abantu, ugxininiso kufuneka lube kukunciphisa iswekile oyityayo ebomini - hayi nje ixesha elimiselweyo.

Ukwenza oko, kuya kufuneka wenze okona kukulungeleyo. Oku kunokuthetha ukusika kancinci iswekile eyongezelelweyo ngokuhamba kwexesha kunokuba ususe yonke imithombo yeswekile eyongeziweyo ngaxeshanye.

Yitya ukutya okune-protein

Yongeza iprotein kwisidlo ngasinye ukukunceda uphephe indlala kunye namanqanaba amandla asezantsi ngexesha lokukhutshwa kweswekile.

Uphando lubonisa ukuba ukutya iiprotein kunokukhuthaza iimvakalelo zokugcwala, ezinokukunceda ulawule ukuthanda ukutya.

Oku kuya kukunceda ukuba uphephe isilingo sokufikelela kwi-candy bar okanye ukulungiswa kweswekile.

Imithombo esempilweni yeeprotein ibandakanya iintlanzi ezinamafutha, inyama engenamafutha, amaqanda, iimbotyi, iimbotyi kunye namandongomane.

Yandisa ukutya kwakho ifayibha

Ukutya ukutya okuphezulu kunokusinceda ekuthinteleni indlala kunye neminqweno. Zithatha ixesha elide ukwetyisa, zikwenza uzive ugcwele ixesha elide.

Ukutya okuphezulu kwifayibha nako kunegalelo kummiselo osempilweni weswekile yegazi. Ukugcina amanqanaba eswekile egazini lakho ezinzile kunokunceda ukuthintela iinkanuko.

Cwangcisa imifuno ephezulu yefayibha, iimbotyi, kunye nemidumba.

Ukubhangqa iiprotheyini eziphezulu kunye nokutya okuphezulu kwefayibha kulungele ulawulo lweswekile esempilweni. Imizekelo ibandakanya ukuxuba iifayibha eziphezulu ezinje nge-broccoli kumaqanda akho okanye ukucofa imbewu yeethanga ngaphezulu kwe-oatmeal yakho.

Hlala hydrated

Ukuhlala ngokufanelekileyo i-hydrated kubalulekile kwimpilo yonke kwaye kunokukunceda ulawule izifiso zeswekile.

Ukutshintsha iziselo ezineswekile eninzi, ezinjengeesoda kunye neziselo zamandla, ngamanzi kunokunceda ukunciphisa iswekile yakho eyongeziweyo kunye nokutya ikhalori ngokubanzi.

Kwaye ukunciphisa isiselo esinxilisayo esinokukunceda kunciphise inkanuko yeswekile.

Amanzi okusela anokukunceda ukugcina amathumbu rhoqo. Oku kubaluleke ngakumbi xa usonyusa ukutya kwakho ifayibha.

Ukutya okune-fiber eninzi kunye nokutya okwaneleyo kwamanzi kuyafuneka ukunceda ukugcina izitulo zithambile kwaye uzihambise kwinkqubo yakho yokwetyisa, ukuthintela ukuqhina.

Gwema izinto zokuthambisa ezingezizo

Ukutshintshela iswekile kwiiswiti ezingezizo kunokubonakala ngathi ngumbono olungileyo xa unikezela ngeswekile eyongeziweyo, kodwa inokuphazamisa imizamo yakho.

icebisa ukuba iilekese ezithile zokufakelwa zinokukhokelela kutshintsho lwe-metabolic olunokunyusa iminqweno, ukutya ukutya, kunye nokuzuza ubunzima.

Ukunciphisa ukutya kwakho okuswiti- nokuba akunaswekile- kunokuba yeyona ndlela ilungileyo yokusika iswekile eyongeziweyo kwindlela otya ngayo.

Lawula amanqanaba akho oxinzelelo

Uphando lubonisa ukuba uxinzelelo luchaphazela ukukhethwa kokutya kunye nokunyusa ukuthanda ukutya okuswiti.

Iswekile ikwabonakala ngathi ineziphumo zokuthomalalisa iihormone zoxinzelelo, ezinegalelo kumnqweno wakho weswekile xa uziva uxinezelekile.

Ukugcina uxinzelelo lwakho luza kwenza kube lula ukusika iswekile kwindlela otya ngayo kunye nokunceda ukugcina iminqweno iphantsi kolawulo.

Ukuthatha uhambo olufutshane, ukuthetha nomhlobo, kunye nokufunda incwadi zindlela ezimbalwa ezilula zokuphumla.

Zilolonge

Ukuzilolonga kuluncedo ngeendlela ezininzi xa usika iswekile eyongeziweyo kwindlela otya ngayo.

Inokukunceda ukwandisa amandla kunye nokunciphisa uxinzelelo, olunokunceda ukulwa neempawu ezinje ngokudinwa, amanqanaba amandla asezantsi, kunye neminqweno enokubangela uxinzelelo enokuthi yenzeke xa unciphisa ukutya iswekile.

Ngo-2015 kwafumanisa ukuba iindlela ezimfutshane zokuzilolonga, njengokuhamba ngokukhawuleza kwemizuzu eli-15, ukunciphisa iminqweno yokutya okuneswekile.

Khumbula ukuqala kancinci kwaye uthethe nogqirha wakho ngaphambi kokuba uqale usebenzise ukuba unayo nayiphi na imiba yezonyango esele ikho.

Gxila kumgangatho wokutya uphela

bonisa ukuba ukuphucula umgangatho wokutya ngokubanzi kunokunceda ukunciphisa iminqweno yokutya okuneswekile kunye nokwenza ngcono ukuthanda ukutya okunempilo.

Umzekelo, ukutya ukutya okuncinci okuphezulu kwiswekile eyongeziweyo njenge-ayisi khrim, ikeyiki, kunye neicookies kunye nokwandisa ukutya kwakho ukutya okunezakhamzimba ezinjengeembotyi, imifuno, intlanzi, kunye neziqhamo ezipheleleyo kunokunceda ukunciphisa ukuthembela kwakho kwiswekile eyongeziweyo kwaye kukuncede unqwenele impilo ukutya.

Lala ngokwaneleyo

Ukungalali ngokwaneleyo kunokuzenza mandundu iimpawu zokuncitshiswa kweswekile, njengokudinwa, ukuthanda, kunye nokudakumba.

Ukungalali ngokwaneleyo kunokunyusa inkanuko yeswekile kunye nokunye ukutya okungenampilo kokutya.

Ukutshintsha ukuthanda ukutya-iihormone kwaye kunokunyusa iminqweno yokutya okunencasa kakhulu, njengalezo zineswekile eninzi.

Ukulala ubusuku obuhle kunokukunceda:

• Yenza ukhetho lokutya okunempilo
• ukunciphisa amanqanaba oxinzelelo
• ukwandisa amandla akho
• phucula uxinzelelo lwakho kunye nenkumbulo

Thintela ukulala emini kwaye ujonge ixesha lokulala ngokufanayo qho ebusuku.

Yitya into ekrakra

Ukutya ukutya okukrakra kunokunceda ukuthintela iswekile ngokwenza ngokufumana ii-receptors kwingqondo eziqhuba ukutya iswekile, ngokwe.

Unokwenza i-bitters yakho okanye ukhethe ukutya okukrakra, njengekhofi, i-arugula, okanye i-broccoli raab (rapini). Funda ngakumbi apha.

Hlala ukhuthazekile

Ukuyeka okanye ukunciphisa iswekile kunokuba nzima, ngakumbi ukuba indlela otya ngayo ibiphezulu kwiswekile, yiya lula kuwe.

Zama ukubhala phantsi izikhuthazi zakho zokuyeka iswekile. Jonga ezi xa uziva unqwenela iswekile.

Ukuba uqala ukongeza ukutya kunye neziselo eziphezulu kwiswekile eyongeziweyo, zikhumbuze izizathu zakho, unokuhlala uzama kwakhona kwaye ufunde kumava akho.

Umzekelo, ukuba ufumanisa ukuba iminqweno iba mandundu ngamaxesha athile emini, cwangcisa imisebenzi ukuze uzigcine uxakekile ngelo xesha, okanye uzilungiselele ukutya okuneeprotein eziphezulu kunye namanzi.

Into ebaluleke kakhulu kukunciphisa ukutya kwakho iswekile. Kubalulekile ukuba uqaphele ukuba ngamanye amaxesha ukonwabela iswekile ayizukuphazamisa iinzame zakho okanye impilo iyonke. Ngumgangatho wakho wokutya ngokubanzi obaluleke kakhulu.

Ukwenza utshintsho oluphambili kwindlela yokutya kunye nendlela yokuphila kunokunceda abantu babethe inkanuko yabo yeswekile. Oku kubandakanya ukutya iprotheyini eninzi kunye nefayibha yokutya, ukuhlala unamanzi, ukwenza ixesha lokuphumla koxinzelelo, kunye nokulala ngokwaneleyo.

Umgca wezantsi

Ukunikezela okanye ukunciphisa iswekile kunokuza neempawu ezingathandekiyo. Oko kwathethi, ukunciphisa ukusetyenziswa kweswekile okongeziweyo kunokuba nezibonelelo zempilo.

Zininzi iindlela zokwenza ukunciphisa inani leswekile ekutyeni kwakho kube lula. Ukwenza utshintsho oluphambili kwindlela otya ngayo, ukuzilolonga, kunye neepateni zokulala kunokunceda ukubetha iminqweno kunye nokudala indlela yokuphila esempilweni.