Okona kutya kukubi 5 kokuxhalaba kwakho

Umxholo

• 1. Utywala
• 2. Icaffeine
• 3. Ukutya okugugileyo, okubilileyo, kunye nenkcubeko
• 4. Sneaky yongeze iswekile
• 5. Isithambisi esiqhelekileyo senondairy

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Kwaye endaweni yokutya.

Phantse izigidi ezingama-40 zabantu baseMelika banengxaki yokuphazamiseka. Kwaye phantse sonke siye saziva sinexhala njengempendulo yendalo kwiimeko ezithile.

Ukuba uhlala noxinzelelo olungapheliyo okanye unxunguphalo, unokuchitha ubomi bakho bemihla ngemihla uyilawula ngezixhobo ezinje ngonyango, ingqondo, ukuzilolonga, kunye neyeza lokulwa noxinzelelo.

Kodwa ubusazi ukuba unxunguphalo lunokubangelwa kukutya okuthile esikubeka emzimbeni wethu?

Oku akuthethi ukuba ezi zixhobo kunye neendlela azikho mfuneko yokujongana noxinzelelo - zihlala zikhetho olusempilweni nakweyiphi na indlela yokuphila yomntu. Kodwa ukuba ixhala lisenempembelelo kubomi bakho, kunokuba kuluncedo ukujonga nje kwipleyiti yakho.

Funda ukutya okuhlanu okubangela uxinzelelo kunye neengcebiso malunga nento oza kuyitya endaweni yoko.

1. Utywala

Yikholwe okanye ungakholelwa, eso siselo uselayo ukuphelisa uxinzelelo lwakho lwasentlalweni luyenza mandundu.

U-Erin Palinski-Wade, RD, CDE, umbhali we "Belly Fat for Dummies" uthi, "Nangona inokubonakala ngathi ithomalalisa imithambo-luvo yakho, utywala bunokuba nefuthe elibi ku-hydration kunye nokulala. . ”

Utywala butshintsha amanqanaba e-serotonin kunye nee-neurotransmitters kwingqondo, ezenza ukuba uxinzelelo lube mandundu. Xa butywala buphela, ungaziva uxhalabile nangakumbi.

Ukusela ngokumodareyitha-okanye malunga nokunikezelwa kotywala kabini ngemini-kukhuselekile, okoko nje ugqirha wakho ekunika ulungile.

Zama endaweni yoko: Akukho sithathe indawo yokwenene yotywala. Ukuba uyayithanda incasa, kodwa awuyidingi imiphumo emibi, cinga ibhiya engengotywala. Iziselo eziziva zikhethekileyo, njengee-mocktails okanye amanzi aqhwanyazayo anee-bitters ezintle, nazo zinokutshintsha endaweni yeemeko zentlalo.

2. Icaffeine

Kuqala, bafuna ukukususa utywala kunye nekofu ngoku? Ngelishwa, ewe.

Ngokwe-National Coffee Association, ama-62 eepesenti abantu baseMelika basela ikofu yonke imihla, kwaye isixa semali ngemini singaphezulu kancinane kwiikomityi ezintathu zomntu osela ikofu. Kodwa isithethe sethu sakusasa esikuthandayo sinokuthi senze ububi ngaphezu kokulungileyo.

"Amanqanaba aphezulu e-caffeine awanokwandisa uxinzelelo kunye novalo, kodwa anciphise imveliso ye-serotonin yemvakalelo emzimbeni, ibangele imeko yokudakumba," utshilo uPalinski-Wade.

Ngokwesiqhelo, icaffeine ikhuselekile kwiidosi eziphantsi. Kodwa iidosi eziphezulu zinokubangela iziphumo ezingathandekiyo, ezizezi, ixhala kunye novalo.

Kufunyenwe ukuba abathathi-nxaxheba abasele i-300 milligrams ye-caffeine ngosuku baxele phantse uxinzelelo oluphindwe kabini. Ngokwamagama e-Starbucks, ikofu enkulu ("enkulu") inee-millimitha ezingama-330 zecaffeine.

Kwakhona khumbula ukuba izongezo ezininzi kunye namayeza zibandakanya icaffeine kwaye inokuba negalelo kwiimvakalelo ezixhalabileyo, kubandakanya iSt.John's Wort, ginseng, kunye namayeza athile entloko.

Zama endaweni yoko: Iti kaMatcha yeyona ndlela ifanelekileyo yekofu yokucoceka kwe-buzz ngaphandle kwejitters. Ndiyabulela kwi-L-theanine, eyaziwayo ngeziphumo zayo zokuphumla, ngaphandle kozela.

3. Ukutya okugugileyo, okubilileyo, kunye nenkcubeko

Ipleyiti yenyama kunye netshizi eneglasi yewayini ebomvu izandi zokuphumla ngendlela emangalisayo, akunjalo?

Kwithiyori, ewe, kodwa ngokwenzululwazi, hayi kakhulu.

Ukutya okupheleleyo okufana nenyama yenkomo, ubisi, kunye neediliya kuya gourmet xa kuphiliswa, kuvundisiwe kwaye kulungisiwe (jonga: i-steak, itshizi kunye newayini).

Kodwa ngexesha lenkqubo, iibhaktheriya ziqhekeza iiproteni zokutya kwii-biogenic amines, enye ye-histamine. Imbali ye-neurotransmitter ekhulisa ukwetyisa, iihormoni, kunye neenkqubo zentliziyo kunye nemithambo-luvo. Kubantu abanokuchaphazeleka, oko kunokubangela unxunguphalo kunye nokulala.

Zama endaweni yoko: Ukunciphisa ukunganyamezelani kwe-histamine, kuhlala ukhetha okutsha, ukutya okugcweleyo. Khangela umhla “opakishwe” kwinyama nakwiintlanzi. Ixesha elincinci elithathayo ukusuka apho lenziwe kwitafile yakho, ngcono.

4. Sneaky yongeze iswekile

Akukho ndlela yokuphepha iswekile ye-100 yepesenti yexesha, njengoko ivela ngokwendalo kukutya esikuthanda ukukutya, njengesiqhamo.

Kodwa iswekile eyongeziweyo inegalelo kuxinzelelo ngokubanzi.

"Iswekile eyongeziweyo ibangela ukuba iswekile yegazi lakho lihambe ngokutyibilika kwesipikisi kunye nokuphazamiseka kwaye ngayo, amandla akho nawo enyuka esihla," utsho uPalinski-Wade. "Xa iswekile yegazi iphazamiseka, indlela oziva ngayo kunye noxinzelelo lwakho lunokunyuka."

Umzimba ukhupha i-insulin ukunceda ukufunxa iswekile engaphezulu kunye nokuzinzisa amanqanaba eswekile yegazi, kodwa iswekile ekhawulezayo yenza ukuba umzimba usebenze nzima kakhulu ukubuyela esiqhelweni, ubangele ukuphakama kunye nokuhla.

Ukutya izixa ezikhulu zeswekile esetyenzisiweyo kunokubangela iimvakalelo zokukhathazeka, ukucaphuka, kunye nosizi.

Ukutya okuwela kwicandelo leswekile elongeziweyo ekufuneka ulithathele ingqalelo ukuphepha okanye ukunciphisa akubonakali konke njengeeedessert. Ii-condiments ezinje nge ketchup, isaladi yokunxiba, ipastas, kunye nesonka esimhlophe zonke zinokuba namazinga aphezulu eswekile.

Zama endaweni yoko: Ngethamsanqa, akufuneki ukuba ulikhanyele izinyo lakho elimnandi xa unikezela ngeswekile egqityiweyo. I-Stevia, i-erythritol, kunye ne-Yacon isiraphu zizinto zendalo ezingena endaweni yeswekile. Gcwalisa iplate yakho ngeziqhamo kunye nemifuno eswiti ngokwendalo, njengeebhatata.

5. Isithambisi esiqhelekileyo senondairy

Ukuba usika ikofu, usenokusika i-creamer, nayo. Uninzi lwabantu kwezi ntsuku luzama ukubeka esweni isixa sobisi abalusebenzisayo.

Ukutshintshela kwi-nondairy creamer eqhelekileyo kunokubonakala ngathi sisisombululo esinye, kodwa ezi zinto zithatha indawo yeoyile ye-hydrogenated, ekwabizwa ngokuba ngamafutha e-trans, apakishwe nge-cholesterol ye-LDL kwaye angathoba i-cholesterol ye-HDL. La mafutha adityaniswe, kunye neminye imiba yezempilo yengqondo.

Zama endaweni yoko: Ukuba usela i-decaf kwaye usafuna ukutshiza ngento enencasa, ukutya okupheleleyo kuhlala kukhethwa ngcono. Ubisi kunye nekhilimu zingcono kune-nondairy creamer eqhelekileyo. Ukuba usika ubisi, cinga ubisi lwe-almond okanye ubisi lwe-soy.