Yehlisa isisindo ngendlela engokwemvelo futhi elula

Yehlisa isisindo ngendlela engokwemvelo futhi elula

Ukuzivocavoca umzimba, ukuthatha izithasiselo zokudla okunomsoco, kanye nokulandela ukudla okuthile ngezinye zezinketho ezingakusiza wehlise isisindo. Nakuba ukudla okuningi, izithasiselo zokudla okunomsoco, nezinhlelo zokubuyisela ukudla zithi ziqinisekisa ukwehla kwesisindo esisheshayo, eziningi zazo azisekelwe ubufakazi besayensi. Umbiko oshicilelwe yi-Boldsky wethula inqwaba yamasu okulawula isisindo asekelwa isayensi, alandelayo

1. Zijwayeze ukudla ngokucophelela

Umkhuba wokudla ngokucabangela uhilela ukunaka ukuthi udla kanjani futhi kuphi. Lo mkhuba ungaba nomthelela ekugcineni isisindo esinempilo kanye nokujabulela ukudla ngenkathi ukudlile. Ngeshwa, abantu abaningi kufanele bathathe ukudla ngokushesha ukuze bahlangabezane nezidingo zokuphila kwabo okumatasa ngenkathi behamba ngezimoto zabo, emadeskini abo, ngenkathi bebuka i-TV noma besebenzisa i-smartphone yabo. Ngakho-ke, abanandaba nokudla kwabo.

2. Ukuzila ukudla ngezikhathi ezithile

Ukuzila ukudla ngezikhathi ezithile kuyiphethini yokudla ehlanganisa ukuzila ukudla okuvamile, okwesikhashana kanye nokudla ngesikhathi esifushane sosuku. Ucwaningo oluningana lubonise ukuthi ukuzila ukudla kwesikhashana, kuze kufike emavikini angu-24, kuholela ekwehleni kwesisindo kubantu abakhuluphele ngokweqile. Kungcono ukulandela iphethini yokudla okunempilo ngezinsuku ezingezona ukuzila futhi ugweme ukudla ngokweqile. Kunezinhlobo ezihlukene zokuzila ukudla kwesikhashana, ngakho-ke ungakhetha uhlobo lokuzila ukudla okuhambisana neshejuli yomuntu ngamunye.

3. Yidla amaprotheni ngesikhathi sasekuseni

Ngokulawula ama-hormone esifiso sokudla, amaprotheni angasiza abantu bazizwe begcwele. Isizathu esiyinhloko ukuthi inciphisa i-hormone yendlala i-ghrelin ngenkathi ikhulisa amahomoni e-satiety. Ukudla okulandelayo ukukhetha okuhle kwesidlo sasekuseni esinamaprotheni amaningi: amaqanda, i-oats, amantongomane nebhotela lembewu, amasardine, ne-chia seed pudding.

4. Nciphisa ushukela kanye nama-carbohydrate acwengekile

Abaningi badla ukudla okunoshukela omningi, futhi iziphuzo ezinoshukela zinezixhumanisi eziqondile zokukhuluphala. Ilayisi elimhlophe, isinkwa, ne-pasta yizibonelo zama-carbohydrate acwengekile. Ukuguqulwa okusheshayo kweglucose kwenzeka kulokhu kudla, ikakhulukazi njengoba kugayeka ngokushesha. Lapho i-glucose eyeqile ingena egazini, ivuselela i-hormone insulin, ekhuthaza ukugcinwa kwamafutha ezicubu ze-adipose.

5. Yidla i-fiber eningi

Ama-carbohydrate ezitshalo awakwazi ukugaywa njengefayibha emathunjini amancane. Ukudla okunefiber ephezulu kukusiza ukuthi ulahlekelwe isisindo ngokwandisa imizwa yokugcwala.

6. Thuthukisa amagciwane amathumbu

Indima yamabhaktheriya emathunjini nasekulawuleni isisindo iyindawo evelayo yocwaningo. Umuntu ngamunye unokwakheka okuhlukile kanye nenani elihlukile lama-bacteria amathumbu. Izinhlobo ezithile zingakhuphula amandla umuntu awathola ekudleni, okuholela ekwakhiweni kwamafutha kanye nesisindo somzimba.

7. Thuthukisa izinga lokulala

Imiphumela yocwaningo oluningana yembula ukuthi ukulala ngaphansi kwamahora amahlanu kuya kwayisithupha ubusuku ngabunye kwandisa ingozi yokukhuluphala ngokweqile. Ukungalali ngokwanele noma ikhwalithi kubambezela inqubo umzimba oguqula ngayo ama-calories abe amandla, owaziwa nangokuthi i-metabolism. Ngakho, amandla angasetshenzisiwe agcinwa njengamafutha lapho i-metabolism ingasebenzi kahle. Ukuntuleka kokulala kungaholela ekwandeni kokukhiqizwa kwe-insulin ne-cortisol, okunomthelela ekuqongeleleni kwamafutha.

8. Yehlisa amazinga okucindezeleka

Ngenxa yokucindezeleka, i-adrenaline ne-cortisol zikhishwa egazini, ekuqaleni kunciphisa isifiso sokudla njengengxenye yempendulo yokulwa-noma-indiza. Kodwa lapho umuntu ecindezelekile njalo, i-cortisol ihlala egazini isikhathi eside, okwandisa isifiso sakhe sokudla futhi okungase kwandise ukudla kwakhe.

9. Ukudla kanye nokuzivocavoca nsuku zonke

Ukuze ulahlekelwe isisindo, umuntu kufanele aqaphele konke ukudla neziphuzo azidla nsuku zonke. Indlela ephumelela kakhulu yokwenza lokhu ukugcina ijenali noma ukusebenzisa i-tracker yokudla etholakala ku-inthanethi noma ye-smartphone. Kodwa ochwepheshe baxwayisa ngokuthi ukulandela ukudla ngokweqile kungase kungabi nampilo futhi kubangele imikhuba yokudla engenampilo.

Ukwehlisa isisindo kudinga ukuzibophezela kwesikhathi eside, futhi azikho izilungiso ezisheshayo. Kodwa isihluthulelo sokuzuza nokugcina isisindo esinempilo ukudla ukudla okulinganiselayo, okunomsoco. Ngakho-ke, kufanele udle izithelo nemifino eminingi usuku ngalunye futhi izingxenye zakho zamaprotheni kufanele zibe sezingeni eliphezulu kanye nezinhlamvu eziphelele. Kubuye kunconywe ukuzivocavoca okungenani imizuzu engama-30 ngosuku.