Ubhekana kanjani nawe ukuze uvimbele ukunqwabelana kwamafutha e-rumen?

Ubhekana kanjani nawe ukuze uvimbele ukunqwabelana kwamafutha e-rumen?

Ochwepheshe beluleka ngesidingo sokuqaphela nokugxila lapho udla futhi singaphazanyiswa ngokulandela izingosi zokuxhumana nabantu noma izinkundla zezindaba ku-smartphone noma ukubukela i-TV ngenkathi udla ukudla okulula.

Ochwepheshe bahlonze imikhuba eminingi emibi okufanele igwenywe lapho udla ukuze ugweme ukunqwabelana kwamafutha esiswini, noma lokho okwaziwa ngokuthi “i-rumen,” ngokwalokho okwashicilelwa iWebMed:

1- Ijubane lokushwabadela ukudla

Kuthatha cishe imizuzu engu-20 ukuthi ubuchopho buthole umyalezo ovela esiswini wokuthi sigcwele.

Uma umuntu edla ukudla ngokushesha okukhulu, uzoqhubeka edla inani elingaphezu kwephuzu elidingwa umzimba, okusho ukudla ama-kilojoule amaningi futhi athole amakhilogremu amaningi.

2- Ukuntuleka kokulala

Imiphumela yocwaningo oluthile yabika ukuthi abantu abadala abaneminyaka engaphansi kwengu-40 ababelala ngaphansi kwamahora angu-5 ngobusuku ngabunye bathola amafutha esisu amaningi kunalabo ababelala amahora amaningi.

3- Ukudla sekwephuzile

Nikeza uhlelo lwakho lokugaya ukudla isikhathi sokugaya futhi ushise amakhalori esidlweni sakusihlwa ngokuwadla ngaphambi kwesikhathi kusihlwa.

Ngokuhamba kwesikhathi isikhathi sesidlo sakusihlwa, amahora ambalwa umzimba udinga ukudla okuqukethwe kwawo kwekhalori.

4- Yidla isinkwa esimhlophe

Izinhlamvu ezicolisisiwe eziyisinkwa esimhlophe nokunye ukudla okugayiwe zikhishwa i-fiber egayeka kancane, ngakho umzimba ukugayeka ngokushesha, okukhuphula ushukela wegazi.

Ngokuhamba kwesikhathi, ukudla isinkwa esimhlophe kungaholela ekuzuzeni isisindo.

5- Phuza i-soda yokudla

Abanye abantu bangase bacabange ukuthi esikhundleni sesoda enoshukela ogcwele ngenguqulo yokudla kuzogcina ikhalori yabo ibala phansi futhi ngaleyo ndlela kunciphise ukuzuza kwesisindo.

Kodwa ososayensi bathi lokho akulona iqiniso nhlobo, njengoba i-aspartame, i-sweetener yokwenziwa kumasoda amaningi okudla, empeleni yandisa amafutha esiswini.

6- Ukudla okungekho

Ukweqa ukudla, ikakhulukazi kwasekuseni, kwandisa ingozi yokukhuluphala izikhathi ezi-4 nengxenye.

Ukweqa ibhulakufesi nakho kunciphisa i-metabolism, okwenza kube lula kakhulu ukudla ngokweqile kamuva lapho umuntu elambile.

7- Yidla ukudla “okunamafutha aphansi”

Kungumqondo omuhle ukubheka ukudla kwakho amafutha, kodwa ukudla okungenawo amafutha noshukela kungaba nama-carbohydrate amaningi.

Ukudla okunama-carbohydrate amaningi kungakhuphula ama-triglycerides, ukuzwela kwe-insulin namafutha okhalo.

8- Ukubhema

Ukubhema kuyingozi kakhulu empilweni, kodwa omunye wemiphumela emibi eminingi yokubhema ukuthi kuthinta isisu.

Futhi lapho amafutha esisu engeziwe, kuba nemiphumela eyingozi kakhulu.

9 - Yidla epuletini elikhulu

Ukubeka ukudla epuletini elincane (kanye nokusebenzisa izitsha ezincane) kungakhohlisa ingqondo ukuba icabange ukuthi umuntu udla kakhulu kunalokho akudlayo.Uma umuntu edla epuletini elikhulu, cishe uzodla kakhulu kunalokho akudingayo.

10- Ukuntuleka kokuzivocavoca umzimba

Ukuzivivinya umzimba kuyisihluthulelo sempilo futhi kuyiqiniso elifakazelwe ngokwesayensi. Umuntu kufanele ahlose imizuzu engu-30 yokunyakaza okuphakathi nendawo usuku ngalunye.

11 - Ukushuba nokucindezelwa njalo

Ukucindezeleka kubangela ukuba i-hormone ebizwa ngokuthi i-cortisol ikhishwe emzimbeni. Amazinga aphezulu e-cortisol angaholela ekuzuzeni isisindo, ikakhulukazi amafutha e-visceral azungeze izitho zokugaya esiswini.

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023