Kwenzeka ntoni ukuba awutyi Usuku?

Umxholo

• Kwenzeka ntoni emzimbeni wakho ngeli xesha
• Ngaba zikhona izibonelelo kule ndlela?
• Inokukunceda ukunciphisa umzimba
• Inokukunceda ulawule i-cholesterol yakho kunye namanqanaba eswekile
• Inokukunceda ukunciphisa umngcipheko wesifo se-coronary disease
• Ezinye izibonelelo
• Ngaba kukho iziphumo ebezingalindelekanga okanye umngcipheko wokwenza oku?
• Ngaba amanzi okusela aya kunceda ngokukhawuleza?
• Ungayitya njani-yeka-ukutya ngendlela elungileyo
• Umgca wezantsi

Ngaba le yinto eyamkelekileyo?

Ukungatyi iiyure ezingama-24 ngexesha lolunye uhlobo lokuzila ukutya okwenziwa ngamaxesha athile okwaziwa ngokuba yindlela yokutya yokutya.

Ngexesha leyure ezingama-24 ngokukhawuleza, unokutya kuphela iziselo ezingenazikhalori. Xa ixesha leyure ezingama-24 liphelile, unokuphinda uqalise ukutya okweqhelekileyo de kube kukuzila ngokukhawuleza okulandelayo.

Ukongeza ekulahlekeni kobunzima, ukuzila ukutya okungaphakathi kunokuba nefuthe elihle kwimetabolism yakho, yonyuse impilo yentliziyo, kunye nokunye. Kukhuselekile ukusebenzisa le ndlela kube kanye okanye kabini ngeveki ukufezekisa iziphumo ozifunayo.

Nangona obu buchule bunokubonakala bulula kunokusika iikhalori zemihla ngemihla, unokuzifumana sele uyi "hangry" ngeentsuku zokuzila. Inokubangela iziphumo ebezingalindelekanga ezinzima okanye iingxaki kubantu abaneemeko ezithile zempilo.

Kuya kufuneka usoloko uthetha nogqirha wakho ngaphambi kokuba ukhawuleze. Banokukucebisa ngezibonelelo zakho kunye nomngcipheko. Qhubeka ufunda ukuze ufunde ngakumbi.

Kwenzeka ntoni emzimbeni wakho ngeli xesha

Uya kuba ulungile kwixesha lakho leeyure ezingama-24 ngaphambi kokuba umzimba wakho uqaphele ukuba uyazila.

Ngexesha leeyure zokuqala ezisibhozo, umzimba wakho uya kuqhubeka ukwetyisa ukutya okokugqibela. Umzimba wakho uya kusebenzisa i-glucose egciniweyo njengamandla kwaye uqhubeke nokusebenza ngokungathi uza kuphinda utye kwakhona kungekudala.

Emva kweeyure ezisibhozo ungakhange utye, umzimba wakho uya kuqala ukusebenzisa amafutha agciniweyo kumandla. Umzimba wakho uya kuqhubeka nokusebenzisa amanqatha agciniweyo ukwenza amandla kuyo yonke intsalela yakho yeeyure ezingama-24.

Ukuzila ukutya okuhlala ixesha elide kuneeyure ezingama-24 kunokukhokelela emzimbeni wakho ukuba uqalise ukuguqula iiproteni ezigciniweyo zibe ngamandla.

Ngaba zikhona izibonelelo kule ndlela?

Uphando olungakumbi luyafuneka ukuze uqonde ngokupheleleyo ukuba ukuzila ukutya okungaphakathi kunokuchaphazela njani umzimba wakho. Uphando lwakwangoko lucebisa ngezibonelelo ezimbalwa, nangona kunjalo.

Inokukunceda ukunciphisa umzimba

Ukuzila ukutya usuku olunye okanye ezimbini ngeveki kunokuba yindlela yokuba usebenzise iikhalori ezimbalwa ngokuhamba kwexesha. Unokukufumana kulula ukwenza le kunokusika umva inani elithile leekhalori yonke imihla. Isithintelo samandla kwiiyure ezingama-24 ngokukhawuleza sinokuzuza imetabolism yakho, ukunceda ukunciphisa umzimba.

Inokukunceda ulawule i-cholesterol yakho kunye namanqanaba eswekile

Ukuzila ukutya rhoqo kunokunceda ukuphucula indlela umzimba wakho ophuka ngayo kunye neswekile. Olu tshintsho kwimetabolism yakho lunokunceda ukunciphisa umngcipheko wokuvela kweemeko ezinje ngesifo seswekile kunye nesifo sentliziyo.

Inokukunceda ukunciphisa umngcipheko wesifo se-coronary disease

Ukukhawuleza kweeyure ezingama-24 kunokunceda ukunciphisa amanqanaba e-trimethylamine N-oxide kwixesha elide. Amanqanaba aphezulu eli khomputha abotshelelwe kwisifo se-coronary disease, ke oku kunokunceda ukunciphisa umngcipheko.

Ezinye izibonelelo

Ukuzila ukutya okungapheliyo kunokunceda:

• ukunciphisa ukudumba
• ukunciphisa umngcipheko wee-cancer ezithile
• ukunciphisa umngcipheko weemeko zemithambo-luvo ezifana ne-Alzheimer's kunye nesifo sika-Parkinson

Ngaba kukho iziphumo ebezingalindelekanga okanye umngcipheko wokwenza oku?

Ukuzila ukutya rhoqo iiyure ezingama-24 ngexesha kunokukhokelela kwiziphumo ebezingalindelekanga kwaye kwandise umngcipheko weengxaki ezithile.

Soloko uthetha nogqirha wakho ngaphambi kokuya ngokukhawuleza ukuze uncede ukunciphisa umngcipheko kuyo nayiphi na imiphumo engalindelekanga yempilo. Oku kubaluleke ngakumbi ukuba uneemeko zempilo ezingaphantsi.

Akufanele ukhawuleze ukuba:

• ndinengxaki yokutya okanye ndinayo
• uhlobo lwe-1 yeswekile
• ukhulelwe okanye uyancancisa
• baneminyaka engaphantsi kwe-18
• bayachacha kutyando

Ukuzila ukutya ngaphezulu kokuphindwe kabini ngeveki kunokunyusa umngcipheko wee-arrhythmias zentliziyo kunye ne-hypoglycemia.

Gcina ukhumbula ukuba uphando oluninzi luyafuneka ukuvavanya ngokupheleleyo izibonelelo ezinokubakho kunye nomngcipheko wokuzila ukutya okwexeshana. Ukuzilolonga rhoqo kunye nokutya ukutya okunezakha-mzimba ziindlela eziqinisekisiweyo zokuphila ubomi obunempilo kunye nokugcina ubunzima bakho.

Ngaba amanzi okusela aya kunceda ngokukhawuleza?

Kubalulekile ukuba usele amanzi amaninzi - ngaphezulu kweendlela zakho eziqhelekileyo ezisibhozo - ngexesha lokuzila ukutya iiyure ezingama-24.

Awuyi kungenisa nawaphi na amanzi asuka ekutyeni ngeli xesha, kwaye umzimba wakho ufuna amanzi ukuze usebenze. Amanzi anceda inkqubo yokwetyisa yomzimba wakho, alawula ubushushu bomzimba wakho, azuze amalungu kunye nezicubu zakho, kwaye anokugcina uzive unamandla.

Kufuneka usele amanzi njengoko unxaniwe imini yonke. Eli xabiso liyahluka kuye ngomntu kwaye lixhomekeke kwinqanaba lomsebenzi wakho ngokunjalo.

Isikhokelo esinye esidala sithi, ngokomndilili, amadoda kufuneka asele malunga ne-1/2/2 iiglasi zamanzi kwaye abasetyhini kufuneka basele malunga ne-11/2 iiglasi zamanzi ngosuku. Ekugqibeleni, unxano lwakho kufuneka lube sisikhokelo sakho xa kufikwa ekuthatheni amanzi.

Ungayitya njani-yeka-ukutya ngendlela elungileyo

Unokwenza iiyure ezingama-24 ngokukhawuleza nanini na ukhetha. Kufuneka uqiniseke ukuba ulungiselela usuku lwakho lokuzila ngaphambi kwexesha. Ukutya ukutya okusempilweni kunye nokutya okusondeleyo ngaphambi kokuzila kuya kunceda umzimba wakho ukuba udlule kwisithuba seeyure ezingama-24.

Olunye uhlobo lokutya ekufuneka uluthathile ngaphambi kokuzila lubandakanya:

• ukutya okunotye kakhulu kwiiprotein, ezinje ngee nut namabhotolo
• iimveliso zobisi ezinamafutha asezantsi, njenge yoghurt ephantsi
• iziqhamo kunye nemifuno
• ukutya okusanhlamvu okuziinkozo

Ukutya okuphezulu kwifayibha kuya kunceda umzimba wakho uzive ugcwele ixesha elide emva kokutya. Iziqhamo kunye nemifuno ziqulathe amanzi, zikunika amanzi amaninzi.

Sela amanzi kunye nezinye iziselo ezingenazikhalori ngexesha lokuzila, kodwa khumbula ukuba iziselo ezinecaffeine zinokubangela ukuba ulahlekelwe ngamanzi amaninzi. Sela ikomityi eyongezelelweyo yamanzi kwisiselo esinetafisi ukuze uncede ulungelelanise ukutya kwakho.

Qhubeka nokutya okusempilweni emva kokuba ukuzila kwakho kuphelile kwaye ukunqande ukutya kakhulu xa ilixesha lokutya kwakhona. Unokufuna ukuba nesinekhi esincinci okanye utye ukutya okuncinci xa ukuphela kwakho kuphelile ukukunceda ubuyele kwindlela yakho yesiqhelo yokutya.

Umgca wezantsi

Lumka xa uzama le ndlela. Thetha nogqirha wakho malunga nempilo yakho ngaphambi kokuba uzame ngokwakho. Ugqirha wakho angathetha nawe malunga nezibonelelo zakho kunye nomngcipheko, kunye nokucebisa ngendlela yokwenza olu hlobo lokuzila ngendlela esempilweni nekhuselekileyo.