Ungasinciphisa kanjani isifiso sokudla?

Noma ngabe yikuphi ukudla ozama ukukucosha, imvamisa inkinga enkulu indlala engenakuphikiswa ehlasela kithi ngesikhathi esingesihle neze. Ungabhekana kanjani nalokhu - ukuthi unganciphisa kanjani isifiso sokudla futhi ume manje bese uhlola amathumbu esiqandisini, sizokuthola kokuqukethwe kwethu.

Uma kukhona okunye kokudla okukhona okusebenzayo, wonke umuntu angaba mncane. Ngemuva kwakho konke, akukho okulula njengokudla ukudla ohlwini olukhethiwe. Kodwa-ke, imikhawulo yokudla ivame ukuhumusha impilo ebekelwe phansi, amakhilogremu amasha, ukukhungatheka nokuhlukumezeka. Ukwehlisa isisindo somzimba, akudingeki nje kuphela ukuthi ushintshe indlela odla ngayo, kodwa futhi nokushintsha imikhuba yakho yokudla nendlela ophila ngayo. Uma nje imfucumfucu yokudla ibonakala imnandi futhi iheha, inqobo nje uma umuntu ezikhuthaza ngokudla futhi athole induduzo kukho, kusesekuseni kakhulu ukukhuluma ngokuncipha. Noma yisiphi isimo esicindezelayo noma ushintsho lwendawo, ngokwesibonelo, eholidini, kuzoholela ekudleni ngokweqile okungalawulwa nokubuyela kumafomu wangaphambilini.

Kunezindlela ezilula kakhulu ukuthi ingqondo nezempilo zikwazi ukulawula inkanuko futhi zakhe umkhuba wokudla okunempilo okuhambisanayo.

Izici zengqondo zokondleka

Kumuntu onemikhuba yokudla enempilo, isifiso sokudla cishe ngaso sonke isikhathi sikhuluma ngendlala. Isifiso sokudla sivela lapho izinsiza zomzimba zisetshenzisiwe futhi udinga ukugcwalisa amandla. Ngasikhathi sinye, umuntu uzizwa ngokusobala ukuthi iziphi izinto angenazo.

Indlela yokuqonda yokudla okunempilo ikuvumela ukuba udle okudingayo futhi ungafaki kakhulu emlonyeni wakho.

Ngeshwa, inani elikhulu lamaphethini ezenhlalo nezingqondo aphakanyiswe ngendlela elula futhi emsulwa yemvelo. Ngenxa yabo, ukuxhumana phakathi komzimba nobuchopho kuyaphazamiseka, futhi asidli ngoba silambile, kodwa ngoba sifuna ukwehlisa umoya noma ngoba nje "kwamukelwa kakhulu." Ukuqonda ukusebenza kwengqondo kokudla ngokweqile kuyisinyathelo sokuqala esibalulekile sokuncika nokuba nempilo.

Ngaphezu kwalokho, ukudla ngokweqile ngenxa yezici zengqondo kugcwele ukuguqulwa kube yisifo esiyingozi kakhulu - i-bulimia yegenesis yezinzwa (umthombo - "Wikipedia").

Amaphethini wezingane

Ngokwesiko lethu, “uthando” cishe njalo lisho ukudla okuningi nokunambithekayo. Amaphayi kagogo, amabhanisi, okokuqala, okwesibili, okwesithathu nesaladi ngesikhathi sokudla kwasemini. Yonke le nala yokudla iba uphawu lwezempilo, inala, ukunakekelwa.

Eqinisweni, izimpande zokukhuluphala, ezivame ukubizwa ngokuthi ufuzo, zisezindleleni zokudla ezidluliselwa ezizukulwaneni ngezizukulwane. Izingane zijwayela ukudla, ukuvama kokudla, ukunambitheka, ubuningi bokudla. Abazali badlulisela isimo sokuminza ezinganeni zabo.

Ukuhlukumezeka kwengane kwezizukulwane ezedlule nakho kungaba yinkinga kwabazayo. Ngakho-ke, isizukulwane esabulawa yindlala phakathi nempi ngaso sonke isikhathi siphatha ukudla ngenhlonipho ekhethekile. Laba ngogogo abafanayo abakulungele ukondla ukufa.

Izingane zingase zingakuthandi ukondliwa okunjalo, kepha ngokungazi zifunde ukuxhumana "okuthandayo - okuphakelayo" futhi ngokuzayo ziqala ukudlala isimo esinjalo nomlingani noma izingane zazo nabazukulu.

Isinxephezelo sokunakwa nothando

Sonke, ngandlela thile, sazizwa sinesizungu, sazithola sesisesimweni lapho babengasithandi khona. Umuntu ngamunye uhlangabezana nokukhungatheka ngendlela yakhe. Uma ungakhokhela ngempumelelo lokhu kanye ngokudla, ubuchopho buyokhumbula ukuxhumana.

Ukudumazeka othandweni kujwayelekile ukuthi kuthathwe ngoshokoledi noma i-pizza. Umbuthano ononya.

Ukuphuza ngokweqile kuholela ekutholeni isisindo esisheshayo.

Izinguquko esimweni somzimba nokulahleka kokuheha kuholela ekukhungathekeni okusha kubangani nakubathandekayo. Ubuhlungu besizungu bangenza ngathenga ukudla okuningi. Kulokhu, isisindo siba uhlobo lwesithiyo esivikelayo esimweni esibuhlungu.

Ukucindezeleka

Ama-carbohydrate asheshayo anempahla ekhohlisayo yokufakwa egazini cishe ngaso leso sikhathi futhi abangele ukuqhuma kwe-endorphin. Amaswidi enza umuntu azizwe ejabule ngokwengeziwe, ejabulisa ngokwengeziwe, ezolile isikhashana. I-psyche iyazivikela ekucindezelekeni futhi ikhethe indlela yokungazweli kokuzisiza.

Ukuhlanganiswa ne-chocolate, i-muffin, noma isiphuzo esinoshukela ngokushesha kuba umkhuba.

Kepha empeleni, ingcindezi ayinyamalali ndawo, amahomoni okuxakanana kwemizwa ayaqhubeka nokukhiqizwa. Lokhu kuholela ekulahlekelweni kwamandla namandla, ukunganaki, nobuvila.

Kulesi simo, ufuna ukujabula futhi uthole amandla. Isifiso sokudla siyavuka sikwenze udle kakhulu.

Ukudla okungazi lutho

Ukudla okulula okubalekayo, okuhlala kuhudula ukuluma okuvela efrijini, ukuhlafuna kumamuvi noma ukubukela i-TV ekhaya konke kuholela ekutholeni isisindo esisheshayo. Ngalezi zikhathi, abantu abanaki kangako ukuhlafuna ngokuphelele, ukunambitheka, kanye nekhwalithi yemikhiqizo. Ngenxa yalokho, kudliwa okuningi kunesidingo.

Futhi, imikhiqizo yokudla okusheshayo ihlala inekhwalithi engaphansi, ephezulu ekulondolozeni, amafutha athambisayo, ushukela, nezithasiselo ezikhuthaza ukudla.

Izimbangela zokwanda kwesifiso sokudla

Ngaphezu kwezici ezingokwengqondo nezenhlalo, izici zomzimba nokwakheka komzimba kungathinta isifiso esinamandla esingalawuleki.

Ngakho-ke, isifiso sokudla kakhulu kunesidingo sivela lapho:

• Ushukela ophakeme wegazi noma ukungasebenzi kahle kweseli ku-insulin.
• Ukungajwayelekile emgodini wegilo.
• Izinguquko kanye nokungasebenzi kahle kohlelo lokugaya ukudla.
• Ukungalingani kwe-Vitamin namaminerali.
• Umsebenzi wobuchopho okhubazekile.
• Ukucindezeleka okungapheli, ubunzima bezinzwa, ukucindezeleka.
• Izinguquko zomjikelezo we-hormonal yabesifazane (premenstrual syndrome) noma ukukhulelwa, ukuncelisa ibele.

Njengoba izimbangela eziningi zomzimba zokudla ngokweqile zihlotshaniswa nokukhiqizwa kanye nokwakheka kwamahomoni, ngaphambi kokuqala ukuncipha komzimba nokusebenza kokulawulwa kwesifiso sokudla, kufanele uthintane nodokotela we-endocrinologist bese uphasa lonke uvivinyo oludingekayo.

Izindlela zokwehlisa isifiso sokulahlekelwa isisindo

Ngokuvamile, zonke izindlela zokwehlisa isifiso sokudla zingahlukaniswa zibe ngokomzimba nangokwengqondo. Ezokuqala zihlose ukwenza iwashi lezinto eziphilayo lisebenze kahle ekugayeni, kanti leli lokugcina kuhloswe ngalo ukudala isimo esihle sokwehlisa isisindo.

Zonke, ezinokulungiswa okuncane kwezimpawu zomzimba, zisebenza futhi zisize ukunqoba ukudla ngokweqile.

I-Physiology kanye ne-metabolism

Kunezinhlobo eziningi zokudla nezakhamzimba ezingakusiza uzizwe ugcwele isikhathi eside.

Indlela enengqondo yokwakheka kokudla ikuvumela ukuthi unciphise ingxenye futhi ngesikhathi esifanayo ungatholi indlala ebabayo nobuthakathaka emini.

Ukulawula intshisekelo yakho yokudla okunempilo, kufanele usebenzise:

• Ukudla okuphezulu kwamaprotheni. Amaprotheni ayizakhi zokwakhiwa kwamaseli. Basiza ukugcina umuzwa wokugcwala isikhathi eside futhi ngasikhathi sinye ukungalahlekelwa isisindo semisipha. Iqiniso ngukuthi imisipha ichitha inani elikhulu lama-calories ukugcina umsebenzi wayo. Uma ulahlekelwa ivolumu yabo, ukushiswa kwamafutha kuzoncipha, ngoba ngeke kube khona okuzochithwa kokugcinwa (umthombo - incwadi yokufunda "Sports Medicine", Makarova).
• Imifino ecebile nge-fiber, imbewu namantongomane, imidumba. Imicu yokudla i-hygroscopic, igcwalisa isisu futhi ivuvuke, okunikeza umuzwa osheshayo wokugcwala. Ngaphezu kwalokho, zihlukaniswa yi-microflora emathunjini enobungane kuma-fatty acids, athinta izikhungo zokudla ku-hypothalamus.
• Ukudla okuqinile futhi okuphelele kokudla okulula. I-smoothie ne-liquid protein shakes craze ayihlangene nokudla okunomsoco. Uketshezi luhamba ngokushesha ngomgudu wokugaya ukudla, umuzwa wokugcwala uyadlula. Kunempilo kakhulu ukudla amantongomane noma imbewu. Ilungele ukuthwebula ama-chia, ama-alimondi, ama-flaxseeds, noma iziqephu zemifino yesaladi. Ukudla okuqinile kuzothatha isikhathi eside ukuhlafuna futhi izimpawu zokuhlutha zizoba nesikhathi sokufinyelela ebuchosheni ngaphambi kokuba kudliwe ngokweqile.
• Ikhofi elimnyama lemvelo. Ikhipha i-peptide esuthi i-YY. Ngakolunye uhlangothi iphunga lekhofi livusa isifiso sokudla, ngakho-ke kungcono ukugwema ukunambitheka kwekhofi ekhaya.
• Inani elanele lamanzi ahlanzekile. Kwesinye isikhathi ukoma luyakwazi ukuzifihla njengendlala, ngaphandle koketshezi inkambo ejwayelekile yezinqubo ze-metabolic ayinakwenzeka. Kudingeka namanzi ukudiliza amafutha. Ngaphezu kwalokho, umzimba wethu uyakwazi ukuwugcina lapho uphelelwe ngamanzi njalo.
• Ushokoledi omunyu omunyu. Iqukethe i-stearic acid, ebambezela ukugaya ukudla. Ngesikhathi esifanayo, lapho uthenga ushokoledi, kufanele ufunde ngokucophelela ukupakisha, ngoba kwesinye isikhathi abakhiqizi bengeza ushukela noma isitashi, amafutha obisi ekwakhiweni ukuthambisa ukunambitheka, futhi lokhu akusasizi ukunciphisa umzimba.
• Impande yejinja. Ama-bioflavonoids asebenzayo aqukethwe ku-ginger acindezela indlala, andisa amasosha omzimba namandla.
• Omega-3 okunamafutha acid. Ukwehlisa isisindo udinga amafutha, kepha afanele. Imbewu, inhlanzi, uwoyela wemifino, ukwatapheya kuqukethe inani eliningi lamafutha acid, lapho umzimba wethu umane uthatha khona amandla. Ukudla i-omega-3s kungasiza ekunciphiseni izifiso zikashukela. Futhi, lezi zinto zifaka isandla ekukhiqizeni i-leptin, i-hormone ebhekele ukusutha.

Ujinja ungasiza ekunciphiseni ukudla

Psychology

Ngaphezu kwalokho, ukuze unake kakhulu lokho okudlayo, kufanelekile ukucubungula indlela odla ngayo.

Izici ezingokwengqondo zokudla zibaluleke kakhulu kulabo abafuna ukuqeda ukudla ngokweqile futhi banciphise isisindo.

Ngakho-ke, kufanele ungene kulo mkhuba:

• Faka ukudla epuletini elincane bese ukudla ngesipuni esincane noma ngemfoloko enkulu. Ufuna nje ukufaka ukudla okuningi ezitsheni ezinkulu. Usayizi wokuphaka ulingana nepuleti. Ngesikhathi sokuhlolwa, kwavela ukuthi umuntu udla kancane ngesipuni esincane, kodwa ngezimfoloko isimo siphambene.
• Ukuvivinya umzimba nezemidlalo. Ngenkathi imfucumfucu yekhalori izodinga ukugcwaliswa kabusha, usayizi wakho wokusebenzela uzokwehla ngemuva kokuzivocavoca. Iphuzu likumahomoni akhishwa ngesikhathi sezimoto eziningi. Bacindezela izindawo zokulamba ebuchosheni futhi banciphise ukudla.
• Lala okungenani amahora angu-7. Ngesikhathi sokulala, umuntu ukhiqiza i-melatonin, enesibopho semetabolism yamafutha futhi ethinta ngokungaqondile isisindo sokuncipha. Ukuphumula okuhle ebusuku kunciphisa amazinga okucindezeleka futhi kusiza ukuqoqa amandla anele okwenza umsebenzi namandla. Abantu abalele ngaphansi kwamahora angu-6 bayiphinda kabili ingozi yokukhuluphala.
• Lawula izinga lokungezwani kwemizwa futhi ufunde ukukulawula. Uhlelo lwe-endocrine luvame ukuhlushwa yingcindezi, okusho ukuthi amathuba okuthi ukuphazamiseka kwamahomoni kuzoholela ekukhuleni kwesisindo.
• Ukubona ngamehlo izinzuzo zemikhiqizo. Uma unombono omuhle wokuthi kungakanani inzuzo emzimbeni okuyi-nut noma i-chia pudding ngayinye, okungukuthi, kuzoba mnandi kakhulu. Ezinye izazi zokusebenza kwengqondo zeluleka ukuthi uphinde udlale izigcawu zesidlo ngokudla okuthandayo, kepha okungavunyelwe emcabangweni wakho. Ngakolunye uhlangothi, le midlalo emnandi izokusiza ukuthi ugweme ukudla ikhekhe langempela. Ngakolunye uhlangothi, abavumeli ukuqeda ukulutheka kokudla.
• Yenqaba ukudla kwasekuseni. Ngokuphikisana nenkolelo evamile, ukudla kwasekuseni kungakhethwa. Izazi zokudla okunomsoco ezifundweni zazo ziqaphele ukuthi isidlo sasekuseni, ikakhulukazi esinenqwaba yama-carbohydrate, sizoholela ekugxumeni kweglucose egazini, okusho ukuthi ngesikhathi sokudla isidlo sasemini ukudla kuzoba nesihluku. Uma ungeke ukwazi ukwenza ngaphandle kokudla kwasekuseni ngokuphelele, kungcono ukukwenza kube amaprotheni, ngokwesibonelo, udle iqanda.
• Ukudla okuzindla. Uma udla ngokunensa nangokucabanga, awukwazi ukuthola ukudla kwakho okuningi kuphela, kodwa futhi uzizwe ugcwele ngokugcwele ngokushesha. Kubalulekile ukuyeka ngokushesha ukudla lapho kuqala ukusutha. Ngenkathi udla, awudingi ukuphazanyiswa amagajethi, izingxoxo, ungacabangi ngezinhlelo zosuku noma izinkinga. Iphuzu eliphelele ukuthi uzicwilise ngokuphelele kule nqubo nemizwa yakho kuyo.

Izindlela Ezinophawu Lokunciphisa Ukudla

Kunezindlela eziningi zokukusiza ukuphatha ukuthanda kwakho ukudla.

Uma isifiso sokudla sifike ngaphambi kwesikhathi kunesidingo, noma ngemuva kwesikhathi esifushane ngemuva kokudla okugcwele, okulandelayo kuzosiza ukubhekana nemizwa:

• Inkhulumomphendvulwano nawe. Kuyafaneleka ukuzibuza imibuzo ukuthi ngabe ufuna ngempela ukudla noma le yindlela yokwehlisa umoya, uzivikele, futhi ubalekele izinkinga.
• I-Decoction yezitshalo zokwelapha. Ukudla okulula kungashintshwa ngomgebe wetiye elifudumele elenziwe nge-buzulnik, i-angelica, i-marshmallow noma i-thistle yobisi.
• Amathebulethi nama-syrups anciphisa isifiso sokudla. Iningi lazo linomphumela wokwehlisa amandla oketshezi nokulahla isisu, ngaphezu kwalokho, zinohlu olubanzi lokuphikisana, ngakho-ke ngaphambi kokuzithatha kufanele ulinganise ngokucophelela ubuhle nobubi.
• Isinongo ekudleni okunciphisa isifiso njengophayinaphu, ubhamubhamu, amakhiwane. Lezi zithelo ziqukethe ushukela, ngakho ukukhonza kufanele kube kuncane.
• Ukuzivocavoca umzimba njengokuzivocavoca ukuphefumula okuhogela ukuhogela okujulile nokukhipha umoya, i-vacuum yesisu, ukugoba umzimba kanye nokugunda.

Amaqhinga awusizo

Ukwehla kwesisindo kuyinkqubo eyinkimbinkimbi futhi ehamba kancane. Kuyafaneleka ukubekezela endleleni yokuvumelana nempilo.

Kunezimfihlo eziningana ezizosiza ukuguqula ukwehla kwesisindo hhayi ekulindeleni kabuhlungu kwemiphumela, kepha kube impilo ephelele nejabulisayo:

• Amabhati okuphumula, ukuzilolonga, izinqubo zokuzilungisa ezithuthukisa isimo sesikhumba, zikhulule ukucindezeleka, futhi zisize umzimba wehlise isisindo kalula.
• Ukuzilibazisa, ubuhlakani, ibhizinisi olithandayo kuzokuvumela ukuthi ungene enqubweni bese ukhohlwa ngokudla.
• I-Aromatherapy enamawolintshi, i-apula eluhlaza kanye namafutha e-peppermint anciphisa ukukhathazeka futhi anciphise isifiso sokudla.
• Ukuhamba, ukuhamba, ukuvakasha kukodwa kudinga ukuzivocavoca umzimba, kuyilapho ama-calories esetshenziswa ngokunensa nangokujabulisayo. Imibono ejabulisayo, izindawo ezinhle, abantu abasha ojwayelene nabo baletha isizungu nokuminza ngaphandle kwegobolondo.

Izindlela zokudla: ukudla okwandisa futhi kwehlise isifiso sokudla

Ukuqonda izakhiwo nokuhlanganiswa kokudla kungasiza kakhulu ukuhlela kokudla futhi kukuvumele ukuthi udle kancane. Uma uhlanganisa ukudla ngokungeyikho, ungaqumbisa ama-surges ngoshukela noma ekudleni ngokweqile (umthombo - "Student in Dietetics and Proper Nutrition", Albina).

Ithebula libala ukudla okufanele kugwenywe futhi, ngakolunye uhlangothi, lokho okunconyelwa ukuthi kudliwe kaningi.

Ungabhekana kanjani nesifiso sakho sakusihlwa?

Ukuze ungaphuli ngaphambi kokulala:

• Phumani niyoshaywa umoya. Ngenkathi uhamba, kunconywa ukuphefumula ngokujulile nangokulinganisa. Ukuzivocavoca okuhle ukuqaphela ushintsho emvelweni, imizwa emzimbeni wakho, abantu abadlulayo. Ukuthuthukisa imikhuba yokucabanga kuzosiza ukusungula ukuxhumana phakathi kobuchopho nomzimba, kuyilapho izivivinyo zokuphefumula zizogcwalisa amaseli ngeoksijini futhi kusheshise imetabolism.
• Xoxa eqenjini lentshisekelo. Kubalulekile ukuzungeza ngokuxhaswa ngabantu abanomqondo ofanayo. Laba kungaba yilabo abancipha emzimbeni noma osebenza nabo, abangani, abangani bakho kwezinye izindawo zokuphila.
• Zinike isikhathi sokuzinakekela. Omaski bezimonyo, ukubhucungwa umzimba, ukugeza okunephunga elimnandi, isikhumba somzimba, ukunakekelwa kwezipikili nezinwele kuzothuthukisa ukuzethemba futhi kuqinise nenhloso yokuheha.

Izindlela zabantu zokulawula isifiso sokudla

Uma kungekho ukungezwani komzimba nokuphikisana, ungazisiza ukubhekana nesifiso esingalawuleki sokudla okuthile usebenzisa izindlela zokupheka zabantu.

Izindlela kudala zaziwa:

• I-Decoction yama-celery noma amaqabunga e-parsley.
• Itiye elenziwe ngamakhambi ne-chamomile.
• Amafutha anefilakisi, thatha isipuni esiswini esingenalutho.

Abaningi bathi ukubhucunga izindlebe kanye namapayipi aphakathi kwesithupha nomunwe wangaphambili kubasizile bakwazi ukubhekana nokudla kwabo.

Bukela ividiyo: a quick way to make a pernicious bird knocking sound (Novemba 2024).