Kungani njalo zilamba: 11 Izizathu

Awukaze wazizwa sengathi balambile sonke isikhathi? Ingakapheli imizuzu engu-15 ngemva kokuthi sidla ukudla kwasekuseni, you phinda ekhabetheni futhi afake isandla ibhokisi zokusanhlamvu. Futhi 10 am ubhekana ukhangwa angenakuvinjwa kwesibindi. Ukuhlasela indlala ungakwazi ukubamba nawe nganoma yisiphi isikhathi sosuku. It kuvela ukuthi kulesi sifundazwe kunezizathu ezinhle. Ziyakwazi phambi kwakho.

isithukuthezi

Enye yezimbangela ezivame kakhulu indlala njalo itholakala isithukuthezi. Uma ekhaya noma awalayishwanga kakhulu ngomsebenzi ehhovisi, ubuchopho bakho ufuna umsebenzi ohloniphekile. Yingakho eduze kuwe mug ne itiye, amaswidi kanye Ungadla ahlukahlukene. Kukusiza kudlule isikhathi, ihamba kancane kakhulu. Ikhishi udonsa oyithandayo uzibuthe lapho awunawo omunye umsebenzi. Ukudla crackers, ngokuvamile uzithola ucabanga ukuthi akusiyo elambile. Ukuze uxazulule le nkinga kalula: anqobe isizungu futhi enze umzimba wakho hambisa.

Ukucindezeleka noma isizungu

Uma ngicindezelekile, ozibona ukudla wokutakula, lula ukuhlupheka kwakho. kwengqondo baxwayisa ngokuthi ezinye iziguli nokucindezeleka, encike ukudla usuku lonke, futhi ngenkathi they ncisheka cha ngempela uzwa indlala. Nge amnandi, ufulawa namafutha, ithambekele isinxephezelo yokuntuleka ajabule. Umuzwa ofanayo kubantu abanesizungu uzama usebenzisa ukudla isinxephezelo yokuntuleka uthando nemfudumalo. Qaphela, ucindezelekile isikhathi eside. Uma ukucindezeleka singelashwa, ungalahlekelwa ikhono ukuzizwa indlala ngisho ukuthenga izimpawu iziyaluyalu dissociative (Unqamula kusuka imicabango yakho).

ukwethuka

Ngaphambi - Inkinga inombolo enkulu yabantu besifazane abangoFakazi endaweni ukucindezeleka kwemizwa. Abameleli beNdikimba isigamu enhle lwesintu kukhona natures obucayi sengozini. Ukucindezeleka kwenza umzimba eyingozi eziningi kangangokuthi bonke nzima ukulandelela. Ezinye zazo ukusebenza ezingeni esesimweni sokungaphili ngokuphelele. Ukungalali, nezinwele kanye nokudla ngokweqile - lena iyilabo main. Kodwa ngandlela-thile, uzizwa uthuka, ungakhethi broccoli, futhi ngokuvamile ukuncika amaswidi noma u-ice cream. Thola izindlela enempilo uzokusiza unqobe esimweni esicindezelayo. Lokhu kuzosiza ukunciphisa amazinga cortisol, futhi ukudla ngeke ubuyele esimweni esivamile.

ukweqa ibhulakufesi

Uma uzama ukwehlisa isisindo somzimba, khona-ke umhlatshelo omunye ukudla. Hhayi ke, ngoba ekuseni umzimba ongakabi wachitha kilojoule ngokwanele, ukukhetha ewela ibhulakufesi. Abanye bethu abanawo isikhathi ngokudla kwasekuseni okumnandi ngaphambi kokuya emsebenzini, kungagcini ukuyenza "ukuzikhipha" inkomishi yekhofi. Kodwa labo futhi abanye benza okungalungile. Yeqa ibhulakufesi kuzokwenza uzizwe emini elambile ngaphezulu kokujwayelekile. Uma bamatasa kakhulu ukuba adle ngaphambi kokuya emsebenzini, ngivuke, noma ukuthatha endleleni ngogodo amaprotheni. Tholakele ekuseni izakhi kungasiza lomgwaqo indlala imihelo usuku lonke.

Ezinganele amaprotheni eyanele

Cabanga ngokuthi ukudla kwakho zonke iqukethe amaprotheni? Ingabe udla isiphanga esibilisiwe imikhiqizo amaqanda, turkey, yenkukhu, avalele? Uma ekudleni kwakho bahlanganisa ikakhulu ama-carbohydrate, sithole enye imbangela indlala njalo. Amaphrotheni kubalulekile uhlelo umzimba ngamunye, ematisa izakhi zomzimba. Enye amaprotheni plus siwukuthi bangamalungu isikhathi eside ukuba sikwazi ukugaya, kanye isitshalo fibre, kuyingxenye ebalulekile ukudla okunempilo.

ushukela omningi kanye izibiliboco

Kungani-ke ngemva kwehora uke wabhubhisa isembozo chips, uzizwa indlala eziphangayo futhi? Impendulo ilula: naphezu ukunambitheka ezikhangayo, kudliwa iphakethe ayinazo izakhi. Junk ukudla, eqinisweni, ukukopela esiswini sakho, okubangela it umlutha kakhulu. carbohydrate ocacile amafutha, umzimba wakho egcwele kilojoule awunalutho.

ukudla ngendlela elukhuni

Lapho abesifazane ukugcina indlela yokudla ehambisana nempilo esiqinile, weqa ukudla noma ukudla okuncane kakhulu, liphinde kuholela umuzwa unomphela wokulahlekelwa esiswini. Ngakho musa zisize umusa ngokunciphisa inani kilojoule ukuze kwakungenakwenzeka ukuhamba ngendlela evamile. Ngalesi sikhathi, izinga likashukela egazini lehla, ezingeni indlala i-hormone ghrelin inyuka, njengoba satiety-hormone okuthiwa i-leptin - liyancipha. Ungakhohlwa mayelana izicubu isitshalo futhi snacking yokudla okunempilo (isib, apula tincetu nge iphinathibhatha).

Awunayo banake izidingo zomzimba zabo

Ngeshwa, abantu abaningi besifazane bamshaya indiva ngokwanele izidingo umzimba wakho siqu sika. Kunalokho ulilalela nokulilalela ulandele nokudingekayo okunomsoco. Kodwa uma ufuna unamathele imikhawulo esiqinile umzimba wakho? Kulokhu, amasignali indlala kungase kubhekwe njengokwelapha ezivela ngokuhlobana lokhu kungalingani. Umzimba wakho kuwuphawu wena yindlala, kodwa awuzange uzwe. Yini embi ngalo iyona ukumuncwa okungenangqondo ukudla phambi TV noma i-computer. Uma ubeka phambi ipuleti enkulu appetizers, ngeke ukwazi ukuyeka ngesikhathi futhi bakubone amasignali satiety.

ukoma

Uma njalo uzizwe uphethwe yindlala, ungase ufune baphuze amanzi amaningi. Ngezinye izikhathi umzimba uthola amasignali amanzi emzimbeni we Igebe esiswini. Ukusabela engakufanelekele ukoma angaqinisekiswa kalula. Njalo uzizwe uphethwe yindlala, baphuze ingilazi yamanzi. Uma ukuhlasela indlala ngeke isebenze, hlala phansi etafuleni. Futhi qaphela inani ikhofi odakiwe, ngoba i-caffeine kubangela ukuphelelwa amanzi emzimbeni.

ubuthongo obuncane

Sesixoxile mayelana leptin futhi ghrelin - hormone obhekene satiety nendlala. Uma ukulala kancane, amazinga-leptin lehle. Yingakho wena kwabaphoqelela ungenisa ukudla emini. Nokulinganisa-hormone okuthiwa i-ukungalingani, nomkhuba enempilo ulale ngaphambili, futhi ngaphandle umthelela electronics kusihlwa. Hhayi bethulula, qaphela kokuzama ukusebenzisa. Lokhu kuqinisekiswe ngokuphindiwe ukwandisa izifiso ukudla.

Kwama-hormone nokumbiwa ukungalingani

umuzwa njalo indlala kungadalwa amazinga okungajwayelekile estrogen futhi progesterone, futhi ukungalingani we neurotransmitters Dopamine futhi serotonin ebuchosheni. Le nkinga ingabagulisa kuntuleka i-magnesium. Thatha amavithamini, gcina ngaphansi kolawulo ibhalansi kwamafutha, amaprotheni kanye carbohydrate, kudlule luhlolo ngumuntu wezifo zabesifazane noma endocrinology.