Yintoni ebangela ukuba uhlale uziva ulambile? Kutheni Sisoloko Silamba?

Indlala luphawu lwendalo lokuba umzimba udinga ukutya okuninzi. Abanye banokungatyi iiyure ezininzi bengalambanga phakathi kokutya. Kodwa oku akuyonyaniso kumntu wonke. Abanye abantu abakwazi ukunyamezela neeyure ezimbalwa zendlala kwaye batye rhoqo. Ngoko kutheni? “Yintoni ebangela ukuba uhlale ulamba?” "Kutheni sihlala silamba rhoqo?"

Yintoni ebangela ukulamba rhoqo?

ukungatyi iiprotheyini ezaneleyo

• Ukutya iiprotheyini ezaneleyo kubalulekile kulawulo lokutya. proteinkunciphisa indlala. Ukuba awutyi iiprotheyini ezaneleyo, Ukulamba rhoqo ungangena.
• Iimveliso zezilwanyana ezifana nenyama, inkukhu, intlanzi kunye namaqanda zinexabiso eliphezulu leprotheyini. 
• Ukongeza kwiimveliso zobisi ezifana nobisi kunye ne-yogurt, iprotheyini ifumaneka kwizityalo zokutya ezifana ne-legumes, i-nuts, imbewu, i-grains epheleleyo.

ukungalali ngokwaneleyo

• Ukulala kubalulekile ekusebenzeni ngokufanelekileyo kwengqondo kunye nokhuselo lomzimba. 
• Kwakhona kugcina umdla wokutya uphantsi kolawulo.
• Ukungalali kukhokelela kumanqanaba okwanda kwehomoni yendlala ighrelin. Ngoko xa ulala kancinci, unokuziva ulambile. 
• Ukulamba rhoqoKuyimfuneko ukufumana ubuncinane iiyure ezisibhozo zokulala ngokungaphazamisekiyo ebusuku ukukhusela isifo.

Ukutya iicarbohydrate ezisulungekileyo

• iicarbohydrates ezicocekileyo Ngenxa yokucutshungulwa, i-fiber, iivithamini kunye neeminerali zilahlekile.
• Le carbohydrate ayinayo ifayibha, ngoko ke umzimba wethu uyayigaya ngokukhawuleza. 
• Ukutya izixa ezikhulu zeecarbohydrate ezisulungekileyo Ukulamba rhoqosisizathu esibalulekileyo.

ukutya amafutha amancinci

• Amafutha agcina indlala iphantsi kolawulo. 
• Ukutya amanqatha kukhokelela ekukhululweni kwamahomoni akhuthaza ukuziva ugcwele. 
• Ukuba utya amanqatha amancinci, unokuziva ulambile rhoqo. 
• Ukutya okusempilweni, okunamafutha aphezulu kubandakanya iavokhado, ioyile yomnquma, amaqanda, kunye neyogathi enamafutha agcweleyo.

ukungaseli manzi aneleyo

• Amanzi anamandla okukugcina uhluthi kwaye unciphise umdla wokutya xa usele ngaphambi kokutya. 
• Iimvakalelo zendlala kunye nonxano zilawulwa kwiziko elifanayo lengqondo. Ngoko xa ulambile, mhlawumbi unxaniwe. 
• Hlala usela amanzi xa ulambile ukuze ubone ukuba unxaniwe na.

Ukungatyi ifayibha ngokwaneleyo

• Ukuba awutyi ifayibha eyaneleyo, Ukulamba rhoqo ungaphila. Ukutya ukutya okuphezulu kwifiber kuyanceda ekugcineni indlala iphantsi kolawulo. 
• ngokutya okuphezulu kwefayibhar ithoba izinga lokukhupha isisu. Kuthatha ixesha elide ukwetyisa kunokutya okunefayibha ephantsi.
• Yitya ukutya okufana neziqhamo, imifuno, amandongomane, imbewu, iimbotyi kunye neenkozo ukuze ufumane ifayibha eyaneleyo.

ukwenza umthambo kakhulu

• Abantu abenza umthambo kakhulu batshisa ii<em>calories ezininzi. 
• Uhlolisiso luye lwabonisa ukuba abo basoloko besenza umthambo ngamandla banemetabolism ekhawulezayo. 
• Oku kubangela indlala egqithisileyo. 

ukusela utywala kakhulu

• Utywala buvuselela umdla wokutya. 
• Uphononongo lubonise ukuba utywala bunokucinezela amahomoni anciphisa umdla wokutya, njengeleptin. 
• Ngoko ke, ukuba usela utywala kakhulu Ukulamba rhoqo ungaphila.

ukusela iikhalori

• Ukutya okumanzi kunye nokutya okuqinileyo kuchaphazela ukuthanda ukutya ngeendlela ezahlukeneyo. 
• Ukuba utya ukutya okuninzi okungamanzi okufana nejusi, i-smoothies kunye neesuphu, uya kuziva ulambile rhoqo kunokuba utya ukutya okuqinileyo.

ukuba noxinzelelo olugqithisileyo

• Uxinzelelo olugqithisileyo kwandisa umdla wokutya. 
• Kuba uxinzelelo lunefuthe kwi-cortisol. Oku kukwavuselela umdla wokutya. Ukuba ufumana uxinzelelo rhoqo, unokufumanisa ukuba usoloko ulambile.

ukuthatha amayeza athile

• Amachiza amaninzi anyusa umdla wokutya njengesiphumo esibi. 
• Iziyobisi ezandisa umdla wokutya ziquka i-antipsychotics ezifana ne-clozapine kunye ne-olanzapine, kunye ne-antidepressants, i-mood stabilizers, i-corticosteroids, kunye namayeza okulwa nokuxhuzula.
• Amanye amayeza eswekile afana ne-insulin, i-insulin secretagogue kunye ne-thiazolidinedione ayaziwa ngokunyusa indlala kunye nokutya.

ukutya okukhawulezayo kakhulu

• Uphando lubonise ukuba abantu abatya ngokukhawuleza banomdla omkhulu kunabo batya ngokucothayo.
• Ukutya kunye nokuhlafuna ngokuthe chu kuvula iihomoni ezichasene nendlala emzimbeni nasengqondweni. Inika umzimba ixesha elingakumbi lokubonisa ukuhlutha.
• Ukulamba rhoqo ukuba uyaphila; Zama ukutya ngokucothayo, ubeke ifolokhwe phakathi kokulunywa, ukuphefumlela nzulu phambi kokutya, kwaye wandise inani lokuhlafuna.

iimeko ezithile zonyango

• Ukulamba rhoqoluphawu lwezifo ezithile eziliqela. Umzekelo; Ukuzila ukutya luphawu oluqhelekileyo lwesifo sikashukela. 
• I-Hyperthyroidism nayo ihambelana nokulamba okwandisiweyo. Oku kungenxa yokuba kukhokelela ekuveliseni ngokugqithiseleyo i-hormone ye-thyroid, eyaziwayo ngokunyusa ukutya.
• Ukongeza, ukulamba okugqithisileyo kuhambelana nokudandatheka, ukuxhalaba kunye i-premenstrual syndrome Isenokuba luphawu lwezinye iimeko, ezifana

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