Ukunciphisa umzimba ngendlela yendalo kwaye kulula

Ukunciphisa umzimba ngendlela yendalo kwaye kulula

Ukwenza umthambo, ukuthatha izongezo zesondlo, kunye nokulandela ukutya okukhethekileyo zezinye zeendlela ezinokukunceda unciphise umzimba. Nangona izidlo ezininzi, izongezo zokutya, kunye nezicwangciso zokutshintshwa kwesidlo zibanga ukuba ziqinisekisa ukulahleka kwesisindo ngokukhawuleza, uninzi lwazo aluxhaswanga bubungqina besayensi. Ingxelo epapashwe nguBoldsky inikezela ngezicwangciso zokulawula ubunzima obuxhaswe yisayensi, ezi zilandelayo

1. Ziqhelise ukutya ngendlela efanelekileyo

Ukuziqhelanisa nokutya okunenkathalo kubandakanya ukunikela ingqalelo kwindlela otya ngayo nalapho utya khona. Olu qheliselo lunokuba negalelo ekugcineni ubunzima obusempilweni kunye nokonwabela ukutya ngoxa usitya. Ngelishwa, abantu abaninzi kufuneka babambe ukutya ngokukhawuleza ukuze bahlangabezane neemfuno zobomi babo obuxakekileyo ngelixa behamba ngeemoto zabo, kwiidesika zabo, ngelixa bebukele iTV okanye besebenzisa i-smartphone yabo. Ke ngoko, abakhathali ngokutya kwabo.

2. Ukuzila ukutya okwethutyana

Ukuzila ukutya okungapheliyo yindlela yokutya okubandakanya ukutya okuqhelekileyo, kwexesha elifutshane kunye nokutya ngexesha elifutshane losuku. Izifundo ezininzi zibonise ukuba ukuzila ukutya okwethutyana, ukuya kuthi ga kwiiveki ezingama-24, kukhokelela ekulahlekeni kwesisindo kubantu abatyebileyo. Kungcono ukulandela indlela yokutya enempilo ngeentsuku ezingezizo kwaye ugweme ukutya kakhulu. Kukho iintlobo ezahlukeneyo zokuzila ukutya okwethutyana, ngoko ke unokukhetha uhlobo lokuzila okuphakathi olulungele ishedyuli yomntu ngamnye.

3. Yidla iprotheni kwisidlo sakusasa

Ngokulawula amahomoni omdla wokutya, iprotheyini inokunceda abantu bazive behluthi. Esona sizathu siphambili kukuba inciphisa ihomoni yendlala ighrelin ngelixa inyusa iihomoni zokuhlutha. Ukutya okulandelayo kulukhetho olulungileyo lwesidlo sakusasa seprotheyini ephezulu: amaqanda, i-oats, i-nut kunye nebhotela yembewu, i-sardines, kunye ne-chia seed pudding.

4. Ukunciphisa ushukela kunye ne-carbs ecocekileyo

Abaninzi batya ukutya okunyukayo kwiswekile eyongeziweyo, kwaye iziselo eziqulethe iswekile zinekhonkco elithile lokutyeba. Irayisi emhlophe, isonka, kunye ne-pasta yimizekelo yeecarbohydrates ezisulungekileyo. Ukuguqulwa ngokukhawuleza kweglucose kwenzeka koku kutya, ngakumbi kuba kukhawuleza kwetyiswe. Xa i-glucose engaphezulu ingena egazini, ivuselela i-insulin yehomoni, ekhuthaza ukugcinwa kwamafutha kwizicubu ze-adipose.

5. Yitya ifayibha eninzi

Iicarbohydrates zezityalo azikwazi ukwetyiswa njengefiber emathunjini amancinci. Ukutya okunefayibha ephezulu kukunceda unciphise umzimba ngokwandisa iimvakalelo zokuhlutha.

6. Ukukhuthaza iintsholongwane emathunjini

Indima yebhaktheriya emathunjini kunye nolawulo lobunzima yindawo evelayo yophando. Umntu ngamnye unokwakheka okwahlukileyo kunye nesixa esisodwa sebhaktheriya yamathumbu. Iindidi ezithile zinokunyusa amandla afunyanwa ngumntu ekutyeni, nto leyo ekhokelela ekudibaneni kwamafutha kunye nokuzuza ubunzima.

7. Ukuphucula umgangatho wokulala

Iziphumo zohlolisiso oluliqela zibonise ukuba ukulala ngaphantsi kweeyure ezintlanu ukuya kwezintandathu busuku ngabunye kwandisa ingozi yokutyeba ngokugqithiseleyo. Ukungalali ngokwaneleyo okanye okusemgangathweni kunciphisa inkqubo apho umzimba uguqula iikhalori zibe amandla, okwabizwa ngokuba yi-metabolism. Ngaloo ndlela, amandla angasetyenziswanga agcinwa njengamafutha xa imetabolism ingasebenzi kakuhle. Ukungabikho kokulala kunokukhokelela ekwandeni kwemveliso ye-insulin kunye ne-cortisol, enegalelo ekuqokeleleni kwamafutha.

8. Nciphisa amanqanaba oxinzelelo

Ngenxa yoxinzelelo, i-adrenaline kunye ne-cortisol zikhutshwa kwigazi, ekuqaleni ukunciphisa ukutya njengenxalenye yempendulo yokulwa-okanye-indiza. Kodwa xa umntu ephantsi koxinzelelo oluqhubekayo, i-cortisol ihlala egazini ixesha elide, oko kwandisa umdla wabo kwaye kunokwandisa ukutya kwabo.

9. Ukutya kunye nokuzivocavoca kwemihla ngemihla

Ukunciphisa umzimba, umntu kufuneka aqaphele konke ukutya kunye neziselo azisebenzisayo imihla ngemihla. Eyona ndlela isebenzayo yokwenza oku kukugcina ijenali okanye ukusebenzisa i-intanethi okanye i-smartphone yokutya tracker. Kodwa iingcali zilumkisa ngelithi ukujonga ukutya kakhulu kunokuba yingozi kwaye kukhokelela ekutyeni ngendlela engafanelekanga.

Ukulahlekelwa ubunzima kufuna ukuzibophelela kwexesha elide, kwaye akukho zilungiso ezikhawulezayo. Kodwa isitshixo ekufezekiseni nasekugcineni ubunzima obunempilo kukutya ukutya okunesondlo okunesondlo. Ke, kuya kufuneka utye iziqhamo kunye nemifuno emininzi yonke imihla kwaye iiprotheyini zakho kufuneka zibe kumgangatho ophezulu kunye neenkozo ezipheleleyo. Kukwacetyiswa ukuba wenze umthambo ubuncinane imizuzu engama-30 ngosuku.