Ukutshintsha kokutya kuhlala kukhokelela ekubonakaleni kwemvakalelo engapheliyo yendlala kwaye kubalulekile ukufunda indlela yokuhlangabezana nayo, kuba ukuba akwenziwanga ngexesha, ukubuyela kwimenyu yesiqhelo.
Yintoni indlala?
Ngaphambi kokuba azame ukususa imvakalelo engapheliyo yendlala, kubalulekile ukuba ufumanise ukuba kutheni ivele enjalo. Iihomoni ezikhethekileyo zinoxanduva lokubonakala kwakhe, phakathi kweGrelin noLeptin yeyona nto ibalulekileyo. I-Grejn inika ingqondo ibonisa ukuba into ityiwe, ngelixa i-leptin, ngokuchaseneyo, ithumela imiqondiso malunga nokugcwala. Iimeko zixhaphakile xa iihomoni ezisebenza kakhulu zisebenza kakhulu emzimbeni womntu okanye ngokuchaseneyo. Ngenxa yoko, umzimba uyeke ukwenza isenzo esiqhelekileyo.Ukutya okungakumbi
Uninzi kwiminqweno yabo yokususa ubunzima obugqithisileyo okanye ukugcina umzimba wabo kwiLizwe lwangoku, ukwala ukutya kwabo, khetha iimveliso zokutya. Ngenxa yoko, umzimba awufumani inani elaneleyo leekhalori, umntu uhlala efumana indlala yendlala.
Iimveliso eziProtein
Yanelisa ngokukhawuleza kwaye ungabizi kakhulu kunceda iprotein. Ukuba ufaka ezo mveliso kangangoko kunokwenzeka ekutyeni, unganciphisa inani lesahlulo kwaye kwangaxeshanye siya kuhlangabezana ngokugqibeleleyo neengcinga zemvakalelo yendlala. Inxalenye encinci ichithwe iikhalori ezincinci, kwaye ngokuthe ngcembe kancinci iya kumka.I-fiber eluncedo
I-fibre ngokwayo ayifumaneki emzimbeni womntu, kodwa iyimfuneko. Eyona nto iphambili kuyo kukugcwalisa ngokukhawuleza kwesisu, okukhokelela ekubonakalisweni kwengqondo yokugcwala. Kwimeko yokubila kwithumbu, i-fiber inegalelo kwimveliso ye-acidsty acid, enegalelo kwimbonakalo yemvakalelo yokuziva ixhala. Xa kwasekwa kwi-ration yemveliso yefibre yefibre, imvakalelo yoxinzelelo lonyuswe phantse isahlulo sesithathu.
Ukukhetha ukutya okuqinileyo
Kukho isixa esikhulu sokutya, ukuba kucetyiswa iimveliso zolwelo. Yaqinisekiswa luphando. Imvakalelo yendlala iyaneliseka ngokutya okuqinileyo, kuthatha indawo engaphezulu esiswini. Ukutya okunjalo kuya kufuneka tyeke, oko kukwanceda ekucimeni indlala.Amanzi amaninzi
Okwethutyana ngaphambi kokutya, kuyacetyiswa ukuba usele amanzi. Izifundo zibonakalisile ukuba kunokwenzeka ukunciphisa ubungakanani besahlulo kwaye kwangaxeshanye saneliseke ukuba kukho iiglasi zamanzi ngaphambi kokutya.
Iiapile ze-Snack
Ngexesha lokuphulukana nobunzima, kusoloko kucetyiswa ukutya iiapile ezininzi. Okokuqala, kufuneka kuqatshelwe ukuba le mveliso iqulethe imali enkulu yefibre, esele ikhankanyiweyo. Ukongeza, i-fuctose ifumaneka kwiapile, inceda ukonyusa i-glycogen yesibindi, ngokwehla komntu oqala ukuziva uziva imvakalelo yendlala.Uyacotha kwaye ugxile
Uninzi luqhele ukutya phambi kweTV okanye nabahlobo, oogxa bakho xa ungadlula kwaye uncokole. Umkhwa onjalo uthathwa njengeyona iyingozi kakhulu. Kuba ingqondo kufuneka iphazanyiswe, kwaye ayisoloko iyiqonda imiqondiso malunga nokuredwa. Ukulungiselela ukungadluli, kuyimfuneko ukutya kancinci, kwaye kwangaxeshanye kugxilwe ekutyeni.
Umthambo
Imizobo eqhelekileyo inceda ukunciphisa umsebenzi wezo ndawo zengqondo yomntu, onoxanduva lokutya, kwaye ke ngoncedo lwabo unokunciphisa umnqweno wokutya. Uninzi luqaphele ukuba imvakalelo yendlala ihlala ivela xa umntu enesithukuthezi. Ukuze le nto le yenzeki, kuya kufuneka ufumane indlela yokuphazamisa, umzekelo, yiya kuhambo, chitha umsebenzi wasekhaya, njl.