Ujongana njani nawe ukuthintela ukuqokelelwa kwamafutha erumen?

Ujongana njani nawe ukuthintela ukuqokelelwa kwamafutha erumen?

Iingcali zicebisa imfuneko yokuba uqaphele kwaye ugxininise xa usitya kwaye ungaphazanyiswa ngokulandela iisayithi zentlalo yoluntu okanye iiplatifomu zeendaba kwi-smartphone okanye ubukele iTV ngelixa usitya i-snack.

Iingcali zichonge inani lemikhwa emibi ekufuneka iphetshwe xa usitya ukunqanda ukubandezeleka ngenxa yokuqokelelwa kwamafutha esiswini, okanye into eyaziwa ngokuba yi "rumen," ngokutsho kwapapashwa yiWebMed:

1- Isantya sokutya ukutya

Kuthatha malunga nemizuzu engama-20 ukuba ingqondo ifumane umyalezo osuka esiswini wokuba izele.

Ukuba umntu utya ukutya ngokukhawuleza, uya kuqhubeka esitya izixa ezingaphaya kwenqanaba elifunwa ngumzimba, oku kuthetha ukuba utya iikhalori ezininzi kunye nokufumana iikhilogram ezingaphezulu.

2- Ukungabikho kokulala

Iziphumo zolunye uphando zichaze ukuba abantu abadala abangaphantsi kweminyaka engama-40 ababelala ngaphantsi kweeyure ze-5 ngobusuku bafumene amanqatha amaninzi esisu kunabo bafumana iiyure ezininzi zokulala okusemgangathweni.

3- Ukutya kade

Nika inkqubo yakho yokwetyisa ixesha lokwetyisa kwaye utshise iikhalori kwisidlo sangokuhlwa ngokuyitya kwangoko ngokuhlwa.

Emva kwexesha lesidlo sakusihlwa, iiyure ezimbalwa umzimba kufuneka udle umxholo wekhalori.

4- Yitya isonka esimhlophe

Iinkozo ezisulungekileyo kwisonka esimhlophe kunye nokunye ukutya okucutshungulweyo kuhluthwe ifayibha ecothayo, ukuze umzimba uzigaye ngokukhawuleza, nto leyo enyusa iswekile yegazi.

Ngokuhamba kwexesha, ukutya isonka esimhlophe kunokukhokelela ekuzuzeni ubunzima.

5- Sela i-soda yokutya

Abanye abantu banokucinga ukuba ukutshintsha i-soda egcwele iswekile kunye nenguqulelo yokutya kuya kugcina ikhalori yabo ibala phantsi kwaye ngaloo ndlela ukunciphisa ubunzima.

Kodwa izazinzulu zithi ayonyani kwaphela, njengoko iaspartame, iswewiti esenziweyo kwisoda yokutya emininzi, eneneni yonyusa amanqatha esisu.

6- Ukutya okulahlekileyo

Ukuyeka ukutya, ngakumbi isidlo sakusasa, kwandisa umngcipheko wokutyeba ngama-4 kunye nesiqingatha.

Ukutsiba isidlo sakusasa kuthoba isantya semetabolism, nto leyo eyenza kube lula ukutya kakhulu kamva xa umntu elambile.

7- Yidla ukutya "okunamafutha aphantsi".

Luluvo olulungileyo ukubukela ukutya okutyayo ngamafutha, kodwa ukutya okungenamafutha neswekile kunokuba nekhabhohayidrethi eninzi.

Ukutya okune-carbohydrate eninzi kunokunyusa i-triglycerides, uvakalelo lwe-insulin kunye namafutha esinqeni.

8- Ukutshaya

Ukutshaya ngokwenene kuyingozi kakhulu empilweni, kodwa enye yeziphumo ezimbi ezininzi zokutshaya kukuba kuchaphazela isisu.

Kwaye okukhona kunamafutha esisu, kokukhona iziphumo eziyingozi ziba nazo.

I-9 - Yidla kwisitya esikhulu

Ukubeka ukutya kwipleyiti encinci (kunye nokusebenzisa izitya ezincinci) kunokuyikhohlisa ingqondo ukuba icinge ukuba umntu utya kakhulu kunokuba umntu atya kakhulu.

I-10- Ukungabikho komsebenzi womzimba

Umsebenzi womzimba sisitshixo kwimpilo kwaye yinyani engqinwe ngokwesayensi. Umntu kufuneka ajolise imizuzu engama-30 yokunyakaza okuphakathi kokuqina ngosuku ngalunye.

I-11 - Uxinzelelo kunye noxinzelelo oluqhubekayo

Uxinzelelo lubangela ukuba kukhutshwe ihomoni ebizwa ngokuba yi-cortisol emzimbeni. Amanqanaba aphezulu e-cortisol angakhokelela ekuzuzeni ubunzima, ngakumbi i-fat visceral ejikeleze izitho zokugaya kwisisu.

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023