Yini Ebangela Ukuzizwa Ulambile Njalo? Kungani Sivame Ukulamba?

Indlala iwuphawu lwemvelo lokuthi umzimba udinga ukudla okwengeziwe. Abanye bangadla amahora amaningi bengalambi phakathi kokudla. Kodwa lokhu akulona iqiniso kuwo wonke umuntu. Abanye abantu abakwazi ukubekezelela ngisho namahora ambalwa endlala futhi badle njalo. Pho kungani? “Yini ebangela umuzwa wokulamba njalo?” “Kungani silamba njalo?”

Yini ebangela umuzwa wokulamba njalo?

ukungadli amaprotheni anele

• Ukudla amaprotheni anele kubalulekile ekulawuleni ukudla. amaprothenikunciphisa indlala. Uma ungadli amaprotheni anele, umuzwa njalo wokulamba ungaba phakathi.
• Imikhiqizo yezilwane njengenyama, inkukhu, inhlanzi namaqanda iqukethe inani eliphezulu lamaprotheni. 
• Ngaphandle kwemikhiqizo yobisi efana nobisi neyogathi, amaprotheni atholakala ekudleni kwezitshalo okufana nemifino, amantongomane, imbewu, okusanhlamvu.

ukungalali ngokwanele

• Ukulala kubalulekile ekusebenzeni kahle kobuchopho namasosha omzimba. 
• Iphinde ilawule isifiso sokudla.
• Ukuqwasha kuholela ekwandeni kwe-hormone yendlala i-ghrelin. Ngakho lapho ulala kancane, ungase uzizwe ulambile. 
• Ukulamba njaloKuyadingeka ukuthola okungenani amahora ayisishiyagalombili wokulala okungaphazamiseki ebusuku ukuze uvikele lesi sifo.

Ukudla ama-carbohydrate ahlanzekile

• ama-carbohydrate ahlanzekile Ngenxa yokucubungula, i-fiber, amavithamini namaminerali ayalahleka.
• Le carbohydrate ayinayo i-fiber, ngakho umzimba wethu uwagaya ngokushesha. 
• Ukudla inani elikhulu lama-carbohydrate acwengekile umuzwa njalo wokulambakuyisizathu esibalulekile.

ukudla amafutha amancane

• Amafutha agcina indlala ilawulwa. 
• Ukudla amafutha kuholela ekukhishweni kwamahomoni akhuthaza umuzwa wokugcwala. 
• Uma udla amafutha amancane, ungase uzizwe ulambile njalo. 
• Ukudla okunempilo, okunamafutha amaningi kuhlanganisa ukwatapheya, amafutha omnqumo, amaqanda, neyogathi enamafutha agcwele.

ukungaphuzi amanzi anele

• Amanzi anamandla okukugcina ugcwele futhi anciphise isifiso sokudla uma ephuzwe ngaphambi kokudla. 
• Imizwa yendlala nokoma ilawulwa kusukela endaweni efanayo yobuchopho. Ngakho uma ulambile, mhlawumbe womile. 
• Hlala uphuza amanzi uma ulambile ukuze ubone ukuthi womile yini.

Ayidli i-fiber eyanele

• Uma ungadli i-fiber eyanele, umuzwa njalo wokulamba ungaphila. Ukudla ukudla okune-fiber ephezulu kuyasiza ekulawuleni indlala. 
• ngokudla kwe-fiber ephezulur yehlisa izinga lokuthulula kwesisu. Kuthatha isikhathi eside ukugaya kunokudla okunefiber ephansi.
• Yidla ukudla okunjengezithelo, imifino, amantongomane, imbewu, okusanhlamvu nezinhlamvu ukuze uthole i-fiber eyanele.

ukuzivocavoca ngokweqile

• Abantu abavivinya umzimba kakhulu bashisa ama-calories amaningi. 
• Ucwaningo luye lwabonisa ukuthi labo abavame ukuvivinya umzimba ngamandla bane-metabolism esheshayo. 
• Lokhu kubangela indlala enkulu. 

ukuphuza kakhulu utshwala

• Utshwala buvusa isifiso sokudla. 
• Ucwaningo luye lwabonisa ukuthi utshwala bungacindezela ama-hormone anciphisa isifiso sokudla, njenge-leptin. 
• Ngakho-ke, uma uphuza kakhulu utshwala umuzwa njalo wokulamba ungaphila.

phuza ama-calories

• Ukudla okunoketshezi nokuqinile kuthinta isifiso sokudla ngezindlela ezahlukene. 
• Uma udla ukudla okuningi okuwuketshezi okunjengamajusi, ama-smoothies namasobho, uzozizwa ulambile kaningi kunalokho uma udla ukudla okuqinile.

ukucindezeleka ngokweqile

• Ukucindezeleka ngokweqile kwandisa isifiso sokudla. 
• Ngoba ukucindezeleka kunomthelela ku-cortisol. Lokhu futhi kuvuselela isifiso sokudla. Uma uba nokucindezeleka njalo, ungase uthole ukuthi uhlale ulambile.

ukuthatha imithi ethile

• Izidakamizwa eziningi zandisa isifiso sokudla njengomphumela omubi. 
• Izidakamizwa ezandisa isifiso sokudla zihlanganisa ama-antipsychotics afana ne-clozapine ne-olanzapine, kanye nama-antidepressants, ama-mood stabilizers, i-corticosteroids, nemithi yokulwa nokuthunjwa.
• Eminye imithi yesifo sikashukela efana ne-insulin, i-insulin secretagogue kanye ne-thiazolidinedione yaziwa ngokukhulisa indlala nomdlandla.

ukudla okusheshayo kakhulu

• Ucwaningo luye lwabonisa ukuthi abadla ngokushesha banesifiso esikhulu sokudla kunabantu abadla kancane.
• Ukudla kanye nokuhlafuna kancane kancane kusebenze amahomoni omzimba nobuchopho alwa nendlala. Inikeza umzimba isikhathi esengeziwe sokubonisa ukusutha.
• Ukulamba njalo uma uphila; Zama ukudla kancane, ubeke imfoloko phansi phakathi kokulunywa, uphefumule ujule ngaphambi kokudla, futhi wandise isibalo sokuhlafuna.

izimo ezithile zezokwelapha

• Ukulamba njalokuwuphawu lwezifo eziningana ezithile. Ngokwesibonelo; Ukuzila ukudla kuwuphawu lwakudala lwesifo sikashukela. 
• I-Hyperthyroidism nayo ihlotshaniswa nokwanda kwendlala. Lokhu kungenxa yokuthi kuholela ekukhiqizeni ngokweqile kwamahomoni egilo, aziwa ngokukhulisa isifiso sokudla.
• Ngaphezu kwalokho, ukulamba ngokweqile kuhlotshaniswa nokucindezeleka, ukukhathazeka kanye I-premenstrual syndrome Kungase futhi kube uphawu lwezinye izimo, njenge

Izithenjwa: 1