Yiyo le nto uziva ulambile ngalo lonke ixesha

Umxholo

• Ityiwa Itsa ukutya kwakho
• Ufuna iVeggies kwisidlo sakusasa
• Usemacaleni
• Utya Kakhulu
• Uyadika
• Uphengululo lwe

Ixesha elininzi, indlala inesizathu esibonakalayo, njengokungatyi ngokwaneleyo okanye ukukhetha ukutya okungenalo inani elifanelekileyo lezakhamzimba (iikhabho, iiprotein, kunye namafutha), utshilo D. Enette Larson-Meyer, Ph.D., Unjingalwazi wesondlo sabantu kunye nomlawuli weLebhu yeZondlo kunye neLebhu yezeMithambo kwiYunivesithi yaseWyoming.

Ngamanye amaxesha, nangona kunjalo, isizathu sokuba uhlale ulambile siyimfihlakalo. Umnqweno wakho ubonakala ngathi awuyichazi inkcazo, kwaye akukho nto uyityayo ibonakala ngathi iyayinyibilikisa-kodwa loo njongo inesizathu nayo. Qhubeka ufunda ukuze ufumanise ukuba yintoni ebasemva kwabo kwaye ungabakhuthaza njani ukuba bazive bonwabile. (Idibeneyo: Izinto ezili-13 Uya kuziqonda kuphela ukuba ungumntu olambileyo ngonaphakade)

Ityiwa Itsa ukutya kwakho

Ewe, ikwenza ukuba unxanwe ngexesha elifutshane. Kodwa ngokuhamba kwexesha, ukutya kakhulu ityuwa kubangela ukuba usele kancinci kodwa utye ngakumbi, uphando lwakutsha nje lubonisa. Emva kweeveki ngokutya okunetyuwa eninzi, abathathi-nxaxheba kwizifundo ezipapashwe kwi Ijenali yoPhando lweKlinikhi uxele ukuba ulambile. Ityuwa ibangela ukuba umzimba wonge amanzi, nto leyo eyenzayo ngokuvelisa ikhompawundi ebizwa ngokuba yi-urea. Loo nkqubo ifuna iikhalori ezininzi, ngoko ke ivuselela umdla wakho kwaye inokukwenza uzive ulambile ngalo lonke ixesha, ababhali besi sifundo bayacacisa. Ukutya okuqhubekekayo kuhlala kufihlwe i-sodium, ke jolise ukutya ngaphezulu kwezinto ezintsha. (Oko kwathiwa, ugqirha wakho unokuncoma ukutya ityuwa eninzi ukuba unale meko ixhaphakileyo.)

Ufuna iVeggies kwisidlo sakusasa

Xa uqala usuku ngestatshi, esetyiswe ngokukhawuleza i-carbs-efana ne-cereal, i-waffles, okanye i-toast- "uvusa" iihomoni zakho zendlala kwaye uzenze zisebenze ngakumbi imini yonke, utsho uBrooke Alpert, R.D.N. Kungenxa yokuba oku kutya kubangela ukuba iswekile egazini lakho linyuke, okukhokelela ekunyukeni kwe-insulin kunye ne-cortisol (ihomoni ekhuthaza ukugcinwa kwamafutha), eyenza iswekile yegazi lakho ilile ngokukhawuleza, ukuze uphinde ulambe. Lo mjikelo up-and-down wenzeka nanini na xa usitya ukutya okunesitatshi, kodwa uphando lubonisa ukuba yeyona nto ingazinzanga xa uvuka ungabinanto. Ukugcina iswekile esegazini lakho izinzile kwaye uphephe ukulamba imini yonke, uAlpert ucebisa ukuba ufumane isidlo sakusasa seeprotein kunye ne-starch esezantsi, njengamaqanda kunye nemifuno, kunye nokugcina isonka kunye neenkozo zesidlo sasemini kunye nesangokuhlwa.

Usemacaleni

Ukuba ixhala kunye nexhala kukugcina uphaphile ebusuku, ukungabikho kokulala kunokunyusa umdla wakho wokutya, utshilo uLarson-Meyer. Ukongeza, "uxinzelelo luphakamisa amanqanaba akho e-cortisol, enokuthi ivuselele indlala," uyongeza. Ukudibanisa, zama i-yoga eshushu. Uphononongo lubonisa ukuba ukusebenza ebushushwini kunokolula umdla wendalo-wokucinezela umthambo, ngelixa iyoga ikunceda uphumle. (BTW, nasi isizathu sokuba ulambe ngeentsuku zokuphumla.)

Utya Kakhulu

Ukutya amadlelo imini yonke kuphosa ihomoni yakho yendlala ngaphandle, utshilo u-Alpert, umbhali we Ukutya emzimbeni. "Xa usitya ukutya kancinci kwaye ungahlali phantsi kwisidlo sokwenyani, awusoze uzive ulambile ngokwenyani okanye uhluthi," utshilo. "Ekugqibeleni, ukutya kwakho kuyathula, kwaye ulambile ngokungalindelekanga ngalo lonke ixesha."

Endaweni yoku, yitya rhoqo emva kweeyure ezine okanye njalo. Yiba nesidlo esineprotheyini, ifayibha, kunye namafutha asempilweni kathathu ngemini, kwaye wongeze ngokutya okukulungeleyo xa ukutya kuqelelene ngaphezu kweeyure ezine. Ukhetho oluhle: i-walnuts. Ukuzitya kusebenze indawo yengqondo elawula indlala kunye neminqweno, uphononongo lwakutsha nje olufunyenwe.

Uyadika

Xa singenanjongo, sijonga into evuselelayo, njengokutya, utsho uRachel Herz, Ph.D., umbhali wencwadi Kutheni usitya into oyityileyo. Kwaye uphando lubonisa ukuba sihlala sifuna izinto ezinje ngeetshiphusi kunye netshokholethi. "Ukuba oku kuvakala kuyinto eqhelekileyo, vula umzimba wakho kwaye uqaphele iimpawu zokwenyani zendlala, njengesisu esimbombozelayo," utshilo uHerz. "Xa udla, gxininisa kumava kwaye ujabulele." (Okungakumbi koku apha: Funda indlela yokutya ngengqondo)

Okukhona usenza oku, kokukhona uya kufumana ngcono umahluko phakathi kwendlala ngokwasemzimbeni nangokweemvakalelo- kwaye, ngethemba, uyazi ukuba awukho ngokwenene ndilambile lonke ixesha.

Uphengululo lwe