Izinganekwane ezili-10 zokwehlisa isisindo: bhubhisa wenze

Uma utshela umuntu ukuthi uzama ukunciphisa isisindo, uzogcwala izeluleko namaqiniso, futhi kwesinye isikhathi uphikise ngokweqile. Futhi iningi lala "maqiniso" kungenzeka kube izinganekwane ezindala eziphikwa yisayensi yanamuhla. Khumbula lezi zinganekwane eziyishumi ezijwayelekile zokulahleka kwesisindo okudingeka uzibe ukuze ulahlekelwe ngempela lawo makhilogremu angeziwe.

Yehlisa isisindo ngendlela efanele

Kubukeka sengathi, yenza ngokuvumelana "nomthetho" kaMaya Plisetskaya futhi inani eliqoshiwe linikeziwe. Kepha umyalo othi "Yidla kancane" ngumzimba ubonakala ngokungacaci. Yena, njengentombazane engenamqondo, uqhamuka nezaba ezingamakhulu ezinkulungwane, ukuze nje angahlukani "nomsebenzi onzima".

Akumangalisi ukuthi ngokuhambisana negama elithi "ukunciphisa isisindo", njengokungathi i-epithet, igama elithi "ilungelo" lisetshenziswa kakhulu. Futhi zonke izincwadi ezilwa nokukhuluphala manje sezinganikezwa isihloko esisodwa esithi “Ukudla: Izinganekwane Neqiniso.” Indaba "yezinganekwane eziyi-10 mayelana nokuncipha kwesisindo" izoqhubeka kuze kube phakade. Sizogxila kuphela emibonweni eyiphutha evame kakhulu futhi "yaziwe".

Inombolo yenganekwane 1. Ukwehla kwesisindo kuncike kuphela ekuzimiseleni

Ukulangazelela ukudla, ukuluthwa ukudla okuthile, ukusabela kwengcindezi kanye nokulinganisela kwamahomoni akuxhomekile entandweni yakho kuphela, kodwa nasemsebenzini wamahomoni. I-insulin, i-ghrelin, i-leptin, ama-hormone ocansi, i-cortisol, ne-dopamine konke kudlala indima ekulawuleni isifiso sokudla noma ekuvuseleleni izifiso zokudla.

 

Empeleni, kungenzeka ukuthonya umsebenzi wamahomoni: kuya ngempilo yethu. Imikhuba yokudla engenampilo yenza kusebenze ama-hormone akhulisa izifiso zokudla okuthile (imvamisa ukudla okungenampilo) nesifiso sokudla.

Kepha lapha uzithola usembuthanweni ononya, ngoba lapho inqubo yokuphazamiseka kwamahomoni isiqalile, ngeke ukwazi ukulwa nabo, uthembele emandleni akho. Kungakhathaliseki ukuthi uyathanda noma cha, amahomoni azokwenza udle kakhulu futhi akhuphule izifiso zakho zokudla. Ukuqeda ukungalingani kwamahomoni (imvamisa ngosizo lukadokotela) kungaba yisinyathelo sokuqala sempilo enempilo nejabulisayo.

Inombolo yenganekwane 2. Ukwehla kancane kwesisindo kuyisihluthulelo sempumelelo yesikhathi eside

Ucwaningo oluthile luthole ukuthi abantu abangaphezu kwama-80% eqenjini elilahlekelwa isisindo esisheshayo bafeze inhloso yabo, uma kuqhathaniswa nabangu-50% kuphela eqenjini elincipha kancane kancane.

Kodwa-ke, ngokuvamile, akunandaba ukuthi isisindo silahleka ngokushesha kangakanani - okubalulekile ukuziphatha kwakho ngemuva kokulahlekelwa isisindo. Ukubuyela emikhubeni yakudala nakanjani kuzodala ukuzuza kwesisindo, noma ngabe ulahla isisindo ngokushesha noma kancane.

Ukudla okunempilo ngaphandle kokukhohlisa

Kunzima ukuhlala ngokuvumelana nomqondo ovamile futhi ngekhanda elipholile ubheke emashalofini okudla esitolo lapho uhlala uchayeka ekuhlaselweni kolwazi. Ngemuva kwalokho umlandeli owaziwayo wohlelo lokudla okuyimfashini ugcwalisa uhlu lwezinganekwane mayelana nokudla nomunye "umsizi omusha" (ukunambitheka "kwemvelo" kumsiza aguqule amanzi ajwayelekile abe yi-milkshake emnandi, njenge-cafe yokudla okusheshayo futhi, “Save” 350-400 kcal), bese kuba umagazini owaziwayo ocwebezelayo obizwa ngokuthi ukudla okunamafutha aphansi okufana nokwehlisa isisindo somzimba okunempilo. Likuphi iqiniso, futhi kuphi ukuduma komphakathi, akunzima kangako ukuliqonda.

Inombolo yenganekwane 3. Udinga ukubala ama-calories

Abantu abaningi bakholelwa ukuthi lokhu kuyisihluthulelo sempumelelo futhi basebenzisa zonke izinhlobo zamadivayisi nezinhlelo zokusebenza ukubala, ukubala, nokubala. Kepha leli qhinga lingaba nenkinga ngoba ukubalwa kwekhalori elilula akubheki ikhwalithi yokudla okudlayo. Akuwenzi mehluko phakathi kwezakhamzimba namakhalori angenalutho. Akukuvumeli ukuthi uqonde ukuthi umkhiqizo othile uzokunikeza umuzwa wokusutha, ukuthi uzokusiza yini ukunciphisa umzimba, ukuthi uzothinta kanjani isizinda se-hormonal jikelele.

Ngaphezu kwalokho, ukubalwa kwekhalori akubheki iqiniso lokuthi okunye ukudla kudinga amandla amaningi wokugaya futhi kuthatha isikhathi eside ukumunca. Uhlu alupheli, ngoba akuwona wonke ama-calories enziwa alingana!

Inombolo yenganekwane engu-4. Izinkwa zokusanhlamvu eziphelele nezinhlamvu zokudla kwasekuseni zisekela isisindo esinempilo

Sekuyiminyaka eminingi sikhuluma ngokuthi ukudla okuphezulu kuma-carbohydrate alungile akusizi nje kuphela ukufeza ukuncipha, ukugcina isisindo esifanele, kepha futhi kuthuthukisa impilo yonke.

Enye yezinganekwane ezisemqoka zokulahleka kwesisindo zokuthi okusanhlamvu kwasekuseni, ama-crackers, isinkwa esimuncu nalokho okubizwa ngokuthi isinkwa esiphelele sokudla okusanhlamvu kuyizindlela ezinempilo zokunquma ucezu lwesinkwa esimhlophe esinephunga elimnandi, okuthambile kuyicebo nje lokukhangisa elihlakaniphile.

Iqiniso ngukuthi lokhu kudla “okunempilo” kucutshungulwa kakhulu njalo (futhi kulahlekelwa yinzuzo yezinhlamvu ezigcwele), futhi kuqukethe nezithako eziningi ezingadingekile. Imvamisa zibangela izinkinga zempilo futhi ziphazamise ukunciphisa umzimba.

Inombolo yenganekwane 5. Ukusetshenziswa kwamafutha kuholela ekukhuluphaleni

Esikhathini esedlule, umqondo ngemuva kwesidingo sokunciphisa ukudla okunamafutha ukuze wehlise isisindo ukuthi amafutha aqukethe cishe ama-calories amaningi ngegramu ngalinye njengama-carbohydrate noma amaprotheni. Eqinisweni, ukudla okufana nokwatapheya, uwoyela wemifino, amantongomane nembewu, nezinhlanzi zasendle ezinamafutha kusiza umzimba ukuthi uthathe amafutha agciniwe. Zithuthukisa isifiso sokudla, zikwenze uzizwe ugcwele futhi wanelisekile ngemuva kokudla, futhi zithuthukise imizwa yakho. Amafutha anempilo aqinisa amasosha omzimba nawenhliziyo, athuthukise imetabolism nokusebenza kobuchopho, abuyisele ibhalansi yehomoni futhi anciphise ukuvuvukala okuyingozi kuzo zonke izinhlelo zomzimba.

Inombolo yenganekwane 6. Imikhiqizo yezitolo enamafutha aphansi kanye neminye “yezokudla” isiza ukunciphisa umzimba

Ukudla okunamafutha aphansi, okunamafutha agcwele, i-sodium nama-carbohydrate, kubhakwe kunokuba kuthosiwe - kwehlela kithi uqobo kusuka emashalofini esitolo. Abantu bakholelwa ngephutha ukuthi lokhu kudla kuhle empilweni futhi kusiza ukunciphisa isisindo.

Nokho, abakhiqizi bavame ukushintsha amafutha noma ezinye izithako bafake ushukela noshukela izithako zokwenziwa, usawoti, i-monosodium glutamate, nezinye izithasiselo eziyingozi. Ngaphezu kwalokho, ushukela uvame ukufihlwa emikhiqizweni enjalo ngaphansi kwamagama ahlukene, okuyinto, yiqiniso, ayishintshi ingqikithi yayo. Ngenxa yalokho, lokhu kudla okucutshungulwe kakhulu kwandisa indlala ngokuvusa izifiso zokudla futhi kudle ama-calories angenalutho.

Inombolo eyinsumansumane 7. Abasubathi beshukela bakhuthaza ukwehla kwesisindo

Izinyo elimnandi laphefumula lapho, ekhulwini leminyaka elidlule, amashalofu ezitolo agcwaliswa ngemikhiqizo enoshukela, ehlanganisa i-saccharin, i-aspartame, i-sucrasite, njll esikhundleni sikashukela ogqamile. Kubukeka sengathi ujamu ophelele - umnandi njengojamu kagogo ojwayelekile, kodwa awubeki yingozi emfanekisweni ... Kodwa, njengoba isikhathi sesibonisile, lokhu akuyona enye inganekwane ngokuncipha kwesisindo.

Ama-sweeteners okufakelwa empeleni akhulisa isisindo somzimba, ububanzi besinqe, namafutha omzimba. Zandisa isifiso sethu sokudla futhi zisenze sidle kaningi, zivuse izinkanuko zikashukela, okuholela ekugcwaleni.

Ngaphezu kwalokho, amaswidi amaningi awamukeli ukwelashwa kokushisa - ngaphansi kwethonya lamazinga okushisa aphezulu akhipha izinto ezinobuthi kakhulu. Funda ngokuthi ungayenza kanjani impilo ibe mnandi ngaphandle kwengozi empilweni, funda le ndaba.

Ukuncipha kanye nezemidlalo

Okubaluleke kakhulu enqubeni yokufeza isisindo osifunayo - ukudla okunomsoco noma ukuqeqeshwa kanzima - ososayensi abakavumelani. Abanye bathi isabelo sebhubesi sempumelelo sincike ngqo kokuqukethwe kwepuleti. Abanye bathi ukujuluka nje kuphela ngemishini yokuzivocavoca, lapho ungabaza khona umzimba wamaphupho akho. Futhi abanye baqhubekela phambili, beqinisekisa ukuthi amakilasi ngesikhathi esithile sosuku futhi ngendlela ethile (ukukhuluma ngezinto ezibonakalayo) angabhekwa njengasebenza ngempela. Kusemandleni akho ukubhubhisa izinganekwane mayelana nokuncipha komzimba bese uthatha isinyathelo.

Inombolo yenganekwane 8. Ezemidlalo zingasebenza ngaphandle kokudla, futhi ngokufanayo.

Ngokusho kwabanye abacwaningi bakwamanye amazwe, ukunciphisa okuqukethwe kwekhalori ekudleni ngokushesha kuletha umphumela oyifunayo ekwehliseni isisindo, kunokuba nje "ususe" ubulungu obusha sha eklabhini yokuzivocavoca. Kepha khumbula ukuthi ukuvinjelwa kokudla kusiphuca hhayi kuphela amafutha azondwayo, kepha futhi nobukhulu bemisipha obudingekayo empilweni. Ngenkathi imithwalo yezemidlalo igcina izinga lemisipha lijwayelekile, futhi kwesinye isikhathi, uma kunesidingo, liyalikhuphula.

Kodwa-ke, khumbula ukuthi ukudlala imidlalo ngaphandle kokulandela ukudla okuyisisekelo akunakwenzeka ukuthi kulethe umphumela obonakalayo futhi obonakalayo.

Inganekwane inombolo 9. Uma udlala imidlalo, amaswidi ngeke alimaze isibalo sakho.

Khumbula umthetho odumile othi “Ukufika kwamandla kufanele kulingane nokusetshenziswa kwawo - lapho-ke uzokhohlwa ngamakhilogremu athe xaxa.” Ukunqobeka kulo mqondo, isiphetho siziphakamisa: ukwenza, ngokwesibonelo, ukuhamba ngebhayisikili ihora lonke (lokhu kudla cishe i-400-500 kcal, kuya ngezimpawu zomzimba zomuntu nokuqina koqeqesho), ungakwazi ukukhokhela ucezu oluqinile lwe-tiramisu ngaphandle kwe- " imiphumela ”. Yebo, ngokwezibalo, lo mthetho uyasebenza. Kepha empeleni, kungaba nzima kakhulu ukuma endaweni eyodwa yokupheka, noma ukunquma kahle "ingxenye ephephile" ye-dessert ye-carbohydrate.

Okokuqala, abakhiqizi kwesinye isikhathi babonisa izinkomba zangempela kumalebula womkhiqizo (idatha yokuqukethwe kwekhalori ayithathwa kancane). Okwesibili, kaningi asiqapheli ukuthi kumele sikusebenzise isikhathi eside kangakanani nokuthi sidle kangakanani. Khumbula ukuthi kuswidi elilodwa likashokoledi halva (25 g) kukhona cishe u-130 - 140 kcal - okungaphezulu kwemizuzu eyi-15 yokukhasa okusebenzayo echibini (noma ngaphezulu emanzini avulekile), naku-100 g womthombo- ushokoledi owaziwa ngama-alimondi kanye ne-nougat kuzofanela ugijime ngejubane lika-8-9 km / h imizuzu engu-50-55. Izibalo ezibucayi, akunjalo?

Inombolo yenganekwane 10. Ukuzivocavoca emaphephandabeni kuzosiza ukunciphisa umzimba endaweni okhalweni

Ngokusho kwemithetho yemvelo, umzimba wesifazane waklanywe ngendlela yokuthi, okokuqala, sikhuluphale okhalweni nasesinqeni. Futhi uma, usebenza ezinqulwini, ungafinyelela ngokushesha imiphumela oyifunayo, khona-ke isisu sizodinga ukunakwa okusondele kakhulu kuso.

Okufanele ngikwenze? Phakamisa imilenze yakho nesifuba endaweni ethambekele, kanye nokusonga, uthi. Kusukela ebuntwaneni, sifundiswa ukuthi ngenxa yalezi zivivinyo, ungafinyelela, uma kungewona umshini wokusiza, bese kuba yisisu esisicaba. Kodwa-ke, lena enye inganekwane mayelana nokulahleka kwesisindo futhi ayihlangene nakancane neqiniso.

Iqiniso ngukuthi ukusonteka kuthinta isisu esingaphezulu (kwabesifazane abaningi, sihlala sisesimweni esihle ngaphandle komzamo), nokuphakanyiswa kwemilenze - okhalweni, kuyilapho indawo engezansi kwenkaba (kukuye ukuthi abesifazane banezicelo eziningi) ihlala ingasetshenziswa. Zama ukufaka esikhundleni sokuzivocavoca kwakho okujwayelekile ngama-crunches e-diagonal - ngale ndlela ngeke kusetshenzelwe kuphela imisipha yesisu e-oblique, kepha futhi nesisu esingezansi.

Kepha khumbula ukuthi akuwona wonke umuntu ongafinyelela ama-cubes afiselekayo emaphephandabeni. Futhi uma ngikhuluma iqiniso, lokhu akudingekile kakhulu kowesifazane ohlela ukubeletha ngolunye usuku. Emantombazaneni ayimilutha ngokweqile yokuqina, kunamafutha amancane we-visceral emzimbeni (agcina izitho zangaphakathi ezingeni elidingekayo).

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