Ukutya Ngokukhawuleza okanye Ukutya Kancinane Kwenza Utyebe?

Siphila kwixesha leteknoloji. Yonke into yakhawuleza. Sihlala sizama ukubamba indawo ngokukhawuleza. 

Kobu kuphithizela, ngoku siyatya ukutya kwethu. ukutya ngokukhawuleza saqala. kwabanye ukutya okukhawulezayo Nangona ingumkhwa, abantu abaninzi batya ngokukhawuleza, bengafumani nencasa yokutya, bezama ukufikelela ndaweni ithile.

kuhle ukutya ngokukhawuleza Ubusazi na ukuba kubangela ezinye iingxaki zempilo? Intoni? kwinqaku iingozi zokutya ngokukhawuleza ile iingenelo zokutya ngokucothasahlola. Masiqale ibali... 

Ngaba ukutya okukhawulezayo kwenza ukuba utyebe?

Uphononongo lubonise ukuba abantu abatya ngokukhawuleza batyebe kakhulu kunabantu abatya kancinci. Kuye kwafunyaniswa ukuba abantu abatya ngokukhawuleza banokuthi batyebe nge-115%.

yitya kancinciKuthetha ukuthini ukuhlafuna okuninzi. Okukhona uhlafuna, kokukhona uya kutyeba kancinci.

Ziziphi iingozi zokutya ukutya okukhawulezayo?

Ukutya okukhawulezayoAyikonyusa nje umngcipheko wokutyeba nokutyeba, kuzisa nezinye iingxaki zempilo.

• Ibangela ukutya kakhulu

Kuthatha ixesha ukuba ingqondo yethu iqonde ukuba sihluthi ngelixa sisitya. Iingcali zezondlo zithi eli xesha yimizuzu engama-20. 

Ukuba utya ngokukhawuleza, utya kakhulu ngaphambi kokuba uqonde ukuba uhluthe. Oku kubangela ukuba utyebe ngokuhamba kwexesha.

• Ibangela ezinye iingxaki zempilo

Ukutya okukhawulezayoKanye nokunyusa umngcipheko wokufumana ubunzima kunye nokutyeba, kukwadala ezi ngxaki zempilo zilandelayo:

• Ukumelana ne-insulin; ukutya ukutya okukhawulezayokungenzeka ngenxa yeswekile ephezulu yegazi ukumelana ne-insulin inomngcipheko. 
• uhlobo lwe-2 yeswekile; abadla ngokukhawuleza, isifo seswekile Iphezulu ngamaxesha angama-2,5 kunabo batya kancinci.
• isifo se-metabolic syndrome; ukutya ngokukhawuleza ubunzima, isifo seswekile kunye isifo sentliziyo kwandisa umngcipheko we-metabolic syndrome, ezi zinto ziyi-harbinger ye-metabolic syndrome.
• ukucotha kokwetyisa; Abatya ngokukhawuleza batya ukutya okukhulu kwaye bahlafuna ukutya kwabo rhoqo, nto leyo echaphazela ukwetyisa.

Ziziphi iingenelo zokutya ngokucotha?

ukutya kancinci eyona nzuzo ibalulekileyo; Ikuvumela ukuba utye kancinci.

Umnqweno wethu wokutya ulawulwa kakhulu ngamahomoni. Emva kokutya, amathumbu ngawona alawula indlala kwaye akhuphe ukuhlutha. ghrelin kunciphisa i-hormone.

La madlala axelela ingqondo ukuba siyatya, asikuthandi ukutya, siziva sihluthi, yaye siyayeka ukutya. Le nkqubo ithatha malunga nemizuzu engama-20, ngoko yitya kancinciinika ingqondo ixesha elithathayo ukufumana le miqondiso.

Iingenelo zokutya ngokucothaMasiyidwelise ngolu hlobo lulandelayo:

• Ukutya ngokucothayo kuvumela ukukhutshwa kwehomoni zesatiety: Xa utya ngokukhawuleza, ingqondo ayinalo ixesha elaneleyo lokufumana iimpawu zokuhlutha. ukutya kakhulu utya. ukuba utya kancinci amahomoni amaninzi e-satiety aya kugcinwa kwaye umthamo wokutya owudlayo uya kuncipha.

• Ukutya ngokucothayo kunciphisa ukuthathwa kwekhalori: Xa utya kancinane, iihomoni zesatiety ziyakhutshwa kwaye umdla wakho wokutya uyacima. Ke ngoko utya kancinci kwaye ke ngoko ikhalori ukuthathwa kuncitshisiwe. Ngale ndlela uya kulahlekelwa ubunzima ngokuhamba kwexesha.

• Ukutya ngokucothayo kukhuthaza ukuhlafuna: yitya kancinci Kufuneka ukuhlafune ngokucokisekileyo ukutya phambi kokuba ukuginye. Oku kunciphisa i-calorie intake kunye ukunciphisa umzimba Kuyanceda. Olunye uphononongo lufumanise ukuba abantu abaneengxaki zobunzima bahlafuna ukutya kwabo okungaphantsi kunabantu abanobunzima obuqhelekileyo.

kananjalo yitya kancinci;

• Ikuvumela ukuba ungcamle ukutya.
• Iphucula ukwetyisa.
•  Inceda ukufunxa izondlo ngcono.
• Iyanciphisa inqanaba loxinzelelo.  

Indlela yokunciphisa umzimba ngokutya ngokukhawuleza? 

• Musa ukulamba kakhulu; Xa ulambe kakhulu ukutya kancinci kuya kuba nzima. Ikufuphi ukuze ungalambi kakhulu amashwamshwam anempilo ukufunyanwa. 

• Hlafuna ngakumbi; Bala ukuba uqhele ukuhlafuna intwana yokutya, uze uliphinde kabini inani leehlafunwayo. 

• Khetha ukutya okuza kuhlafunwa; zifuna ukuhlafunwa kakhulu, njengemifuno, iziqhamo, namandongomane ukutya kwefiberNdikhetha. Ifayibha ikwanceda ekulahlekeni kobunzima. 

• ngamanzi; Sela amanzi amaninzi kunye nokutya. 

• Sebenzisa isibali-xesha; Seta isibali-xesha sibe yimizuzu engama-20 kwaye wenze konke okusemandleni akho ukuba ungasigqibi isidlo phambi kokuba isandi se-buzzer. Yitya ngesantya esicothayo ngexesha lokutya. 

• Hlala kude nomabonakude, ikhompyutha kunye nomnxeba; Hlala kude nezixhobo zombane ezinje ngoomabonakude kunye nee-smartphone ngelixa usitya. Awuqondi ukuba utya kangakanani okanye ukhawuleza kangakanani. 

• Thatha umphefumlo onzulu; ukutya ngokukhawuleza Ukuba ufumanisa ukuba uyaqala, thatha umoya onzulu. Oku kuya kukunceda ugxininise kwaye ucothe ekutyeni. 

• Linda; Utshintsho luthatha ixesha kuba kuthatha malunga neentsuku ezingama-66 ukuba indlela entsha yokuziphatha ibe ngumkhwa. ngosuku ukutya kancinci sukulinda. Qhubeka uziqhelanisa nomonde...

Ukutya njani ukutya kwakho? Uyakhawuleza okanye uyacotha?