Ukushintsha okukudla kuvame ukuholela ekubonakaleni umuzwa oqhubekayo wendlala futhi kubalulekile ukuze ufunde ukuthi ungabhekana kanjani nayo, ngoba uma kungenziwa ngesikhathi, buyela kumenyu ejwayelekile.
Yini indlala?
Ngaphambi kokuzama ukuqeda umuzwa oqhubekayo wendlala, kubalulekile ukuthola ukuthi kungani umuzwa onjalo uvela. Ama-hormone akhethekile abhekene nokubukeka kwakhe, phakathi kwawo uGrelin noLeptin babaluleke kakhulu. UGrejn unikeza ubuchopho basayina ukuthi kufanele kudliwe okuthile, ngenkathi i-leptin, kunalokho, ithumela amasiginali mayelana nokugcwala. Izimo zivamile impela lapho ama-hormone anjalo esebenza ngokweqile emzimbeni womuntu noma okuphambene nalokho kucindezelwa. Ngenxa yalokho, umzimba uyayeka ukwenza ngokujwayelekile.Ukudla okuningi
Abaningi esifisweni sabo sokususa isisindo ngokweqile noma ukugcina imizimba yabo esimweni samanje, benqaba ukudla kwabo, bakhetha imikhiqizo yokudla. Ngenxa yalokhu, umzimba awutholi inani elanele lamakhalori, umuntu uhlala ehlangabezana nomuzwa wendlala.
Imikhiqizo ephakeme yamaprotheni
Yanelisa ngokushesha futhi ungabheki ngokweqile kusiza amaprotheni. Uma ufaka imikhiqizo enjalo ngangokunokwenzeka ekudleni, unganciphisa inani lengxenye futhi ngasikhathi sinye kuzobhekana ngokuphelele nemicabango yomuzwa wendlala. Ingxenye encane idliwe amakhalori angaphansi, futhi ukukhululeka ngokweqile kungashiya.I-fiber ewusizo
I-fiber ngokwayo ayitholwanga emzimbeni womuntu, kepha kuyadingeka. Inzuzo enkulu yenzuzo yayo ukugcwaliswa okusheshayo kwesisu, okuholela ekubonakaleni komqondo wokugcwaliswa. Uma kwenzeka ukuvutshelwa emathunjini, i-fiber inikela ekukhiqizweni kwamafutha acid, okufaka isandla ekubonakaleni komuzwa we-satiety. Lapho wethulwa emidlalweni yemikhiqizo ye-fiber ecebile, umuzwa wokugcwala ukhuphuka cishe kwengxenye yesithathu.
Ukukhetha kokudla okuqinile
Kunenani elikhulu lokudla, ngokunconywa yimikhiqizo ewuketshezi. Kwaqinisekiswa ngisho nocwaningo. Umuzwa wendlala ushesha waneliswe ngokudla okuqinile, kuthatha isikhala esithe xaxa esiswini. Ukudla okunjalo kufanele kuhlafuna, okusiza nokuqeda indlala.Amanzi amaningi
Okwesikhashana ngaphambi kokudla, kunconywa ukuphuza amanzi. Ucwaningo luye lwabonisa ukuthi kungenzeka ukunciphisa usayizi wengxenye futhi ngasikhathi sinye kunganeliswa uma kukhona izibuko zamanzi ezimbalwa ngaphambi kokudla.
Ama-apula we-Snack
Ngesikhathi sokunciphisa umzimba, kuvame ukunconywa ukuthi kudle ama-apula amaningi. Okokuqala, kufanele kuqashelwe ukuthi lo mkhiqizo uqukethe ngenani elikhulu le-fiber, esevele eshilo. Ngaphezu kwalokho, i-fructose ikhona kuma-apula, isiza ukukhulisa i-glycogen yesibindi, ngokwehla lapho umuntu eqala khona ukuzwa umuzwa wendlala.Kancane futhi kugxile
Abaningi bajwayela ukudla phambi kwe-TV noma nabangane, ozakwabo lapho ungadlula futhi uxoxe. Umkhuba onjalo ubhekwa njengengozi kakhulu. Njengoba ubuchopho kufanele buphazanyiswe, futhi akuhlali ukuqonda izibonakaliso njalo ngokugcwala. Ukuze ungadlulisi, kuyadingeka ukudla kancane, futhi ngasikhathi sinye ukugxila ekudleni.
Ukuzivocavoca umzimba
Imithwalo ejwayelekile iyasiza ukunciphisa umsebenzi walezo zindawo zobuchopho bomuntu, ezibhekele umlutha wokudla, ngakho-ke ngosizo lwabo unganciphisa isifiso sokudla. Abaningi babona ukuthi umuzwa wendlala uvame ukuvela lapho umuntu enesithukuthezi. Ukuze lokhu kungenzeki, kufanele uthole indlela yokuphazamisa, ngokwesibonelo, hamba ngezinyawo, uchithe umsebenzi wesikole, njll.