Iindlela ezili-10 zokubuyela kumkhondo emva koTywala

Umxholo

• 1. Yiya kuHamba
• 2. Lala ulale
• 3. Yitya isidlo sakusasa esisempilweni
• 4. Hlala Umanzi
• 5. Zama iYoga
• 6. Gcwalisa imifuno
• 7. Kuphephe Ukutsiba Isidlo
• 8. Qalisa Ukuzilolonga
• 9. Ziqhelise ukuTya okuNengqondo
• 10.Yandisa iProtein Protein yakho
• Umgca osezantsi

Ukutya kakhulu yingxaki phantse wonke umntu ozama ukunciphisa umzimba ebusweni ngelinye ixesha okanye elinye, kwaye ukuzinkcinkca ngotywala okungalindelekanga kunokuziva kukhathazekile.

Okubi nangakumbi, kunokubangela inkuthazo kunye nokuziphatha kwakho kwitanki, ngamanye amaxesha kukhokelela kumjikelo ongapheliyo onokuyiphazamisa ngokupheleleyo inkqubela yakho.

Nangona kunjalo, oku akufuneki kube njalo. Ukubandakanya imikhwa embalwa esempilweni kwinkqubo yakho kunokukunceda unyamezele.

Nazi iingcebiso ezili-10 zokubuyela emva kwendlela emva kokuba utywala bungacwangciswanga.

1. Yiya kuHamba

Ukuhambahamba emva kokuba utye kakhulu kunokukunceda ucime ingqondo yakho kwaye kuya kwenza umzimba wakho uzive ungcono, nawo.

Ukuhamba kubonisiwe ukunceda ukukhawulezisa ukukhupha isisu, okunokuphelisa ukuziva ungonwabanga kokugcwala okanye ukudumba okubangelwa kukutya kakhulu).

Inokukunceda ukutshisa ezinye iikhalori ezingaphezulu onokuzisebenzisa ngexesha lokuzinkcinkca ngotywala.

Olunye uphononongo oluncinci lubonise ukuba abasetyhini abatyebe kakhulu abahamba imizuzu engama-50-70 imizuzu kathathu ngeveki kwiiveki ezili-12 baphulukana ne-1.5% yamanqatha omzimba wabo, kubandakanya nenani lamafutha esisu ().

Ukuhamba kunokuphucula imeko yakho kunye nokunciphisa ezinye zeemvakalelo ezingalunganga ezinokubangela ukutya ngokweemvakalelo.

Ngapha koko, ukusebenza komzimba kunokukhuthaza ukukhutshwa kwee-neurotransmitters ezibalulekileyo ezinjenge-serotonin kunye ne-norepinephrine, enokunceda ukukhusela ngokuchasene neemeko ezinje ngoxinzelelo kunye noxinzelelo ().

Ukuzilolonga kubonisiwe ukuphucula imo kunye nokunciphisa uxinzelelo, olunokukunceda ukuthintela iziqendu ezizayo zokubhaka (,).

Isishwankathelo Ukuhamba yenye indlela elula yokuziva ubhetele emva kokuzinkcinkca ngotywala. Inokukunceda ukwandisa ukukhupha isisu emva kokutya, ukunciphisa amanqatha omzimba kunye nokuphucula imeko yakho yokunceda ubuyele kumkhondo.

2. Lala ulale

Ukulala ngokwaneleyo emva kwesiqendu sokutya kakhulu yindlela elungileyo yokulwa neminqweno kwaye ufumane usuku olulandelayo ngeenyawo zasekunene.

Izifundo ziye zafumanisa ukuba ukungabikho kokulala kunokunxulunyaniswa nokutya okunyukayo. Ngokukodwa, ukuphulukana nokulala kunokuchaphazela amanqanaba e-ghrelin kunye ne-leptin, iihormone ezimbini ezibalulekileyo ezichaphazelekayo kwindlala kunye nommiselo wokutya.

IGhrelin yincindi yedlala evuselela indlala kwingqondo, ngelixa i-leptin yincindi yedlala ekhutshwe kwiiseli ezinamanqatha ezibonisa ukugcwala nokucinezela indlala ().

Olunye uphononongo lwabantu abayi-1,024 bafumanisa ukuba ukulala ngaphantsi kweeyure ezisibhozo ngobusuku bonke kunxulunyaniswa nobunzima bomzimba. Ixesha elifutshane lokulala lalinxulunyaniswe namanqanaba aphezulu e-ghrelin kunye namanqanaba asezantsi e-leptin ().

Olunye uphononongo oluncinci lufumanise ukuba amadoda alala iiyure ezine kuphela ngobusuku asebenzise i-22% ngaphezulu kweekhalori ngosuku olulandelayo kunabo balala iiyure ezisibhozo ezipheleleyo ().

Nangona iimfuno zokulala zinokwahluka kakhulu phakathi kwabantu, iingcali zezempilo ngokubanzi zicebisa ukuba ufumane iiyure ezisixhenxe ukuya kwezisi-9 zokulala ngobusuku ngabunye.

Emva kokuzinkcinkca ngotywala okungacwangciswanga, zama ukulala kwangoko kunesiqhelo ukuqinisekisa ukuba uyakwazi ukulingana kubusuku obuzeleyo bokulala kwaye uqalise ngokutsha ngosuku olulandelayo.

Isishwankathelo Ukulala kunxulunyaniswa nokwanda kokutya. Inokutshintsha amanqanaba ehomoni achaphazela indlala. Injongo yokufumana iiyure ezisixhenxe ukuya kwezisithoba zokulala ubusuku bonke.

3. Yitya isidlo sakusasa esisempilweni

Ngelixa kunokuba kukuhenda ukukhawuleza kwisidlo sakusasa okanye isidlo sasemini ngosuku emva kokutya kakhulu, ukuqala usuku lwakho ngokutya okunempilo kunokukunceda ubuyele kumkhondo.

Ayikuvumeli kuphela ukuba uqale ngokutsha emva kokulala ubusuku obumnandi, kodwa inokukunceda ukuba uphinde ubuyele kwisiqhelo sakho kwaye wenze ukhetho olusempilweni ngalo lonke usuku.

Izifundo zide zibonise ukuba ukunamathela kwindlela yokutya engaguqukiyo kunokunxulunyaniswa nokutya okuncinci (()).

Into oyityayo kwisidlo sakho sokuqala sosuku nayo ibalulekile.

Umzekelo, olunye uphononongo lufumanise ukuba ukutya isidlo sakusasa esine-protein ephezulu kunciphise amanqanaba e-ghrelin, ihormone yendlala, ngokukuko kunokutya isidlo sakusasa se-carb ephezulu ().

Olunye uphononongo kubantu abangama-48 lubonise ukuba ukutya i-oatmeal, ukutya okuphezulu kuzo zombini iiprotein kunye nefayibha, ukonyusa iimvakalelo zokugcwala kunye nokuphucula ulawulo lokutya ngakumbi kunokutya okulungele ukutyiwa okuziinkozo kwasekuseni ().

Ngokufanelekileyo, zama ukukhetha ukutya okuphezulu kuzo zombini iiprotein kunye nefayibha ukufumana usuku lwakho ukuba lube nesiqalo esisempilweni. Unokudibanisa ngokulula iziqhamo ezityebileyo ze-fiber, ii-veggies, iimbotyi okanye iinkozo ezipheleleyo ngomthombo olungileyo weprotein yesidlo esijikeleziweyo nesinempilo.

Isishwankathelo Ukutya isidlo esisempilweni kunokukunceda ukuba uqale usuku lwakho ngokufanelekileyo, oko kwenza ukuba kungabikho amathuba okuba uzinkcinkce emva kosuku. Ukutya iiprotein eziphezulu, ukutya okunefayibha ephezulu kunokusebenza ngakumbi ekulawuleni ukutya kwakho.

4. Hlala Umanzi

Ayisiyokusela amanzi aneleyo kuphela kubalulekile kwimpilo iyonke-ikwangundoqo ekuphuculeni ukunciphisa umzimba kunye nokugcina ukutya kwakho kuphantsi kolawulo.

Emva kwesiqendu sokutya kakhulu, kubaluleke ngakumbi ukuba uqiniseke ukuba uhlala unkcenkceshelwe imini yonke.

Isifundo sabantu abadala abangama-24 sifumene xa abantu besela i-ounces ezili-17 (500 ml) zamanzi ngaphambi kokutya, inani leekhalori abazityiweyo ngexesha lesidlo lehle nge-13%, xa kuthelekiswa neqela lolawulo ().

Kwangokunjalo, olunye uphononongo oluncinci lubonise ukonyuka kokuthathwa kwamanzi mihla le ngee-ounces ezili-17, kudityaniswa nokutya okuneekhalori ezisezantsi, ukonyusa ukuncipha nge-44% xa kuthelekiswa nokutya okuneekhalori ezisezantsi kuphela ().

Ukunyusa ukungenisa kwakho amanzi kunokunceda okwethutyana ukonyusa imetabolism ukutshisa iikhalori ezongezelelweyo.

Olunye uphononongo lufumanise ukuba ukusela ii-ounces ezili-17 zamanzi kwandise inkcitho yamandla yokuphumla kwabantu malunga ne-30% emva kwemizuzu engama-30 ukuya kwengama-40 ().

Amanzi okusela omele ukuwasela ngemini anokuxhomekeka kwizinto ezininzi. Nangona kunjalo, indlela elula yokuhlangabezana neemfuno zakho zokuhambisa amanzi kukuphulaphula umzimba wakho kunye nokusela xa uziva unxaniwe.

Isishwankathelo Ukusela amanzi ngakumbi kunokukunceda ukunciphisa umzimba, kunciphise ukutya ikhalori kwaye kunyuse okwethutyana inkcitho yamandla.

5. Zama iYoga

I-Yoga inxulunyaniswa nenani lezibonelelo zezempilo, kubandakanya ukunciphisa ukunciphisa imvraine kunye nokuphucula umgangatho wokulala (,).

Ukuziqhelanisa neyoga kunokukhuthaza indlela yokutya esempilweni, enokunciphisa umngcipheko wokutya kakhulu.

Olunye uphononongo oluncinci lujonge ukusebenza kweyoga njengonyango lokutya kakhulu kwaye yafumanisa ukuba iyanceda ukunciphisa ukutya kakhulu kwaye ikhokelele ekunciphiseni kwisalathiso sobunzima bomzimba ().

Ayisiyiyo loo nto kuphela, kodwa i-yoga inokuba nefuthe elihle kwimood yakho ukunceda ukuthintela ukutya ngokweemvakalelo kwaye ikugcine uzive ukhuthazeka emva kokuzinkcinkca ngotywala ngokungacwangciswanga.

Kwakhona kubonisiwe ukunciphisa amanqanaba e-cortisol. Oku kunokunceda ukunciphisa uxinzelelo kunye noxinzelelo ngokuchaphazela ukuthathwa kwe-neurotransmitter serotonin (,).

Uphononongo lwabantu abayi-131 bafumanisa ukuba ukuziqhelanisa neyoga kwiiveki ezili-10 kuncede ukuphucula impilo yengqondo kunye nokunciphisa uxinzelelo kunye noxinzelelo ().

Ngelixa ukuziqhelanisa neyoga emva kokutya kakhulu kunokuba luncedo, ukongeza kwirejimeni yakho yeveki kunokuba luncedo ngakumbi kwixesha elide.

Ukuqalisa, zama ukuthatha iklasi yeyoga kwindawo yokuzivocavoca yasekuhlaleni okanye studio yeyoga.Zininzi iividiyo ezikwi-Intanethi kunye nezinye izixhobo onokuzisebenzisa ukuzama i-yoga ekhaya.

Isishwankathelo I-Yoga inokunceda ukukhuthaza imikhwa yokutya esempilweni kwaye inokunceda ekuthinteleni ukutya ngokweemvakalelo ngokunciphisa uxinzelelo, uxinzelelo kunye noxinzelelo.

6. Gcwalisa imifuno

Imifuno ityebile kuninzi lwezinto eziluncedo emzimbeni wakho, kubandakanya uluhlu lweevithamini, iiminerali kunye nee-antioxidants.

Ukulayisha phezulu kwimifuno emva kokuzinkcinkca yenye indlela efanelekileyo yokunceda ukuthintela ukutya kakhulu.

Imifuno iphezulu kwifayibha, ehamba kancinci iphecana lesisu elingaxutywanga, inceda ukukhuthaza iimvakalelo zokugcwala ().

Izifundo zibonisa ukuba ukungqisha ukutya kwakho ifayibha kunokukunceda ulawule ubunzima bakho ngokukuchaphazela ukuba utye kancinci.

Olunye uphononongo lufumanise ukuba xa abantu bonyusa ukutya kwabo ifayibha nge-14 yeegram mihla le, batya i-10% yeekhalori ezimbalwa kwi-avareji kwaye baphulukana nobunzima ngakumbi ().

Olunye uphononongo lubonise ukuba abantu abatya imifuno emininzi banciphisile ubunzima kwaye baziva belambile kancinci xa kuthelekiswa neqela lolawulo ().

Umgaqo olungileyo wesithupha kukugcwalisa ubuncinci beplate yakho ngeveggies kwisidlo ngasinye.

Unokuzama ukubandakanya ii-veggies ezininzi kwizidlo zakho zokutya ukunciphisa iminqweno kunye nokunciphisa umngcipheko wokutya kakhulu. Iikherothi kunye nehummus, ii-chickpeas ezigcadiweyo kunye neetshiphusi zangaphambili ze-bakers zonke zenza ukhetho olunencasa, olunesondlo

Isishwankathelo Buyela kumkhondo emva kokuzinkcinkca ngokuzalisa imifuno. Ziphezulu kwifayibha kwaye zinokunceda ukukhuthaza ukwehla kobunzima kunye neemvakalelo zokugcwala.

7. Kuphephe Ukutsiba Isidlo

Emva kokuzinkcinkca ngotywala, ukucwangcisa into oza kuyitya isidlo sangokuhlwa kunokuba yinto yokugqibela ofuna ukuyicinga.

Nangona kunjalo, ukutsiba ukutya kungayicothisa inkqubela-phambili yakho kwaye kuphuculise iminqweno, kwandise amathuba okuba utywala.

Ngokophononongo olunye kwabasetyhini abali-14 abasempilweni, ukutya kathathu ngemini endaweni yesibini kuncede ukugcina iimvakalelo zokugcwala ekuhambeni kwemini kwaye kwandise ukutshiswa kwamafutha ().

Olunye uphononongo lwabantu abali-15 luthelekisa iimpembelelo zokutya isidlo esinye ngosuku okanye ukusasaza inani elifanayo leekhalori ngaphezulu kwesidlo esithathu.

Ayiphelelanga nje ekutyeni isidlo esinye ngemini inyusa amanqanaba e-ghrelin, ihormone yendlala, kodwa ikwanazo nezinye iziphumo ezibi kwezempilo, kubandakanya nokuzila ukutya iswekile yegazi kunye nokulibaziseka kwempendulo ye-insulin ().

Izifundo zikwabonisa ukuba ukubambelela kwindlela yokutya yesiqhelo kunokunxulunyaniswa nokutya okuncinci (().

Nokuba uqhele ukutya kathathu ngemini okanye inani elincinci lokutya okuncinci, eyona nto ungayenza emva kokubhabha kukubuyela kwisiqhelo sakho kwaye unamathele kokukusebenzela.

Isishwankathelo Ukutsiba ukutya kunokonyusa indlala kunye nokutya, okukhokelela kumngcipheko ophezulu wokutya kakhulu. Ukubambelela kwindlela yokutya yesiqhelo kunokunxulunyaniswa nokutya okuncinci kokutya kakhulu.

8. Qalisa Ukuzilolonga

Ukuseta irejimeni yomthambo rhoqo kunokuza nezibonelelo ezininzi zempilo, kodwa kunokuba luncedo ngakumbi emva kwesiqendu sokubethwa okungacwangciswanga.

Olunye uphononongo lwabafazi abangama-84 abatyebe kakhulu bafumanise ukuba indibaniselwano yonyango lokuziphatha (i-CBT) kunye nokuzilolonga kwakusebenza ngakumbi ekunciphiseni ukutya rhoqo kune-CBT yodwa ().

Olunye uphononongo oluncinci kubantu abanengxaki yokutya kakhulu uxele ukuba iinyanga ezintandathu zokuzilolonga rhoqo ziyeke ukutya ukutya kakhulu kwi-81% yabathathi-nxaxheba ().

Ukuzivocavoca kunokulawula ukutya kwakho ukunceda ukugcina ukutya kwakho kujongile kwaye kuthintele ukutya kakhulu.

Uphengululo lwezifundo ezingama-20 zixele ukuba umthambo unokunceda ukucinezela amanqanaba e-ghrelin, ihomoni ekhuthaza indlala, ngelixa ikonyusa amanqanaba ehomoni akhuthaza iimvakalelo zokugcwala ().

Ukuziqhelanisa nokuzilolonga kwimikhwa yesiqhelo kunokuphucula imeko yakho kunye nokunciphisa amanqanaba oxinzelelo, eya kuthi incede ukunciphisa umngcipheko wokutya ngokweemvakalelo (,).

Zama ukubetha umthambo emva nje kokuzinkcinkca ukuze uhlale ukhuthazekile kwaye ubuyele kumkhondo.

Kulungile, yenza umthambo ube yinxalenye yesiqhelo yesiqhelo. Zama ukufumana uhlobo lomsebenzi owonwabisayo.

Isishwankathelo Ukuzivocavoca emva kokuzinkcinkca kunokukunceda ubuyele kumkhondo. Inokuchaphazela iihormoni ezichaphazela indlala kwaye inokuphucula imeko yakho. Phucula indlela oqhele ukuzilolonga ngayo ukuze uncede ungazityi kakhulu ngexesha elizayo.

9. Ziqhelise ukuTya okuNengqondo

Ukutya ngengqondo kukuziqhelanisa nendlela oziva ngayo ngelixa usitya, endaweni yokufaka umhlakulo ngokungenangqondo emlonyeni wakho.

Konke malunga nokuqonda indlela oziva ngayo ngelixa usitya kwaye wonwabele incasa, uburhabaxa kunye nevumba lokutya kwakho.

Ukutya ngengqondo kunokunceda ekunyangeni isifo sokutya kakhulu, imeko ebonakaliswa kukuphindaphindeka kweziganeko zokutya kakhulu ().

Olunye uphononongo lwezifundo ezili-14 lubonakalise ukuba ukuziqhelanisa nokucinga ngempumelelo kunciphisa iimeko zokutya kakhulu kunye nokutya ngokweemvakalelo ().

Olunye uphononongo oluncinci lufumanise ukuba xa abasetyhini abanengxaki yokutya kakhulu xa benikwa ingqondo edibeneyo kunye nonyango lokuziphatha, bafumana indlela yokuziphatha ephuculweyo kunye nokwanda kokuzazi ().

Uphengululo lwezifundo ezingama-24 lubonakalise ukuba ukutya okunengqondo kunokunceda abantu ukunciphisa ukutya abakutyayo kamva emini, okunokubanceda ukuba banciphise umzimba ().

Ukuqala ukuziqhelanisa nokutya okunengqondo, ukunciphisa iziphazamiso zangaphandle kwaye uzame ukutya kunye nokonwabela ukutya kwakho kancinci. Funda ukuqaphela xa uziva uzele ukwazi ukuba kunini ukuba lixesha lokuba uyeke ukutya.

Isishwankathelo Zama ukutya ngengqondo ukunceda ukuthintela ukutya kakhulu. Ukutya ngengqondo kubonisiwe ukunciphisa ukutya ukutya kakhulu kunye nokutya ngokweemvakalelo. Inokukunceda ukunciphisa ukutya okutya kamva emini.

10.Yandisa iProtein Protein yakho

Ukunyusa ukutya kwakho ukutya okune-protein-protein kunokuba nefuthe elinamandla kulawulo lweempawu zakho zokulamba, ukutya kunye neemvakalelo zokugcwala.

Ngapha koko, uphononongo lwabantu abali-19 lubonakalise ukuba ukonyuka kokutya kwiprotheyini ukusuka kwi-15% ukuya kwi-30% kunciphise ukuthathwa kwekhalori yemihla ngemihla ngama-441 calories ngokwe-avareji, kwaye kukhokelele ekunciphiseni okukhulu kubunzima bomzimba kunye nobunzima bamafutha ().

Iprotein inokuba nefuthe kumanqanaba eehomoni ezinje nge-ghrelin enokuba nefuthe kwindlala. Ngapha koko, olunye uphononongo lufumanise ukuba ukutya ukutya okuneprotein ephezulu kunciphise amanqanaba e-ghrelin ngokukuko kunokutya isidlo se-carb ephezulu ().

Olunye uphononongo lubonise ukuba ukutya okuneproteni ephezulu kuphucule ukutshiswa kwamafutha kunye neemvakalelo zokugcwala. Kwaye yonyusa ukugxila kwe-GLP-1, ihomoni enxulunyaniswa nokucinezelwa komnqweno wokutya ().

Ngokufanelekileyo, kuya kufuneka uqiniseke ukuba ulungisa umthombo olungileyo weprotheni kwisidlo ngasinye kwaye utya ukutya okune-protein ephezulu imini yonke.

Eminye imizekelo yokutya okune-protein eninzi kubandakanya inyama, ukutya kwaselwandle, amaqanda, amandongomane, iimbewu kunye neemveliso zobisi.

Isishwankathelo Ukonyusa iprotein yakho yokutya kunokuchaphazela ihormone ezithile zendlala ukukhuthaza iimvakalelo zokugcwala kunye nokunciphisa ukutya kwekhalori.

Umgca osezantsi

Ukutyibilika kunye nokuzinkcinkca ngotywala xa usekutyeni kunokukhathaza, kodwa akufuneki kuyicothise inkqubela yakho okanye kuthintele ukwehla kobunzima bakho.

Endaweni yokuba uyeke ubutyala, uzixolele kwaye ungavumeli ukuba ichaphazele inkuthazo yakho.

Iingcebiso ezilula ngasentla ziya kukunceda ubuyele emgceni kwaye uqhubeke kwiinjongo zakho.