USusan Piers Thompson, umongameli weSustained Weight Loss Institute uthi: “Iphutha elikhulu abantu abalenzayo lapho bezama ukunciphisa umzimba ukuvuka embhedeni ngendlela engafanele futhi balandele izinyathelo abazithathayo. Kuvele ukuthi lezo zikhathi zokuqala zokuvuka zibeka inkundla yezinketho ozenzayo usuku lonke. Ngakho-ke, kubalulekile ukuthuthukisa imikhuba emihle ongayilandela ngokuzenzakalelayo ngisho nalapho uvuka, lapho ikhanda lakho lisenenkungu ngemva kokulala ebusuku.
Siqoqe amaphutha avamile navamile angonakalisa ngaphezu kokusa kwakho nje, kanye nendlela yokuwalungisa.
1. Uyalala
Sonke sizwile ukuthi ukuntuleka kokulala kwekhwalithi eyanele kungaholela ekuzuzeni isisindo ngenxa yokwanda kwamazinga e-cortisol (i-stimulant appetite) emzimbeni. Kodwa okuphambene nakho kuyiqiniso: ukulala kakhulu nakho kubi. Olunye ucwaningo kujenali i-PLOS One lwathola ukuthi ukulala amahora angaphezu kwe-10 ebusuku nakho kwandisa ingozi ye-BMI ephezulu. Ngaphezu kwalokho, umthethosivivinywa uya ewashini ngempela: abahlanganyeli abalala amahora angu-7-9 ngosuku abazange babe nemizwa evamile yendlala.
Ngakho-ke, vula amandla akho futhi uyeke ingubo efudumele uma ukulala kwakho kuthatha isikhathi esingaphezu kwamahora angu-9. Umzimba wakho uzokubonga.
2. Uhamba ngobumnyama
Olunye ucwaningo lwe-PLOS Olunye lwabonisa ukuthi uma ushiya amakhethini akho evaliwe ngemva kokuvuka, usengozini yokukhuluphala ngenxa yokuntuleka kokukhanya kwasemini.
Ababhali bakholelwa ukuthi abantu abathola ukukhanya kwelanga ekuseni kakhulu banamaphuzu e-BMI aphansi kakhulu kunalabo abangakutholi. Futhi akuxhomekile enanini lokudla okudliwayo ngosuku. Imizuzu engu-20 ukuya kwengama-30 nje emini, ngisho noma liguqubele, yanele ukuthinta BMI. Lokhu kwenzeka ngoba umzimba wakho uvumelanisa iwashi lawo langaphakathi (kuhlanganise nemetabolism) usebenzisa amaza okukhanya aluhlaza asuka ekukhanyeni kwasekuseni.
3. Awuwendluli umbhede.
Ucwaningo lweNational Sleep Foundation luthole ukuthi abantu abenza imibhede yabo balale kangcono kunalabo abashiya imibhede yabo ingandluliwe. Kungase kuzwakale kungavamile futhi kuwubuwula, kodwa uCharles Duhigg, umbhali wencwadi ethi The Power of Habit (“Amandla Omkhuba”), ubhala encwadini yakhe ukuthi umkhuba wokwendlala umbhede ekuseni ungaholela kweminye imikhuba emihle, njenge ukupakisha ukudla kwasemini emsebenzini. U-Duhigg uphinde abhale ukuthi abantu abenza imibhede yabo njalo bangakwazi ukugcina kangcono ibhajethi yabo kanye nokudla kwekhalori ngoba baye bahlakulela amandla.
4. Awusazi isisindo sakho
Lapho abacwaningi baseCornell University behlola abantu abakhuluphele abangu-162, bathola ukuthi labo ababezikala futhi bazi isisindo sabo baphumelela kakhulu ekunciphiseni isisindo nasekulawuleni. Ekuseni isikhathi esingcono kakhulu sokukala. Uma ubona umphumela ngamehlo akho, uyakwazi ukuwulawula futhi uqhubekele phambili. Kodwa ungawenzi uhlanya lwesisindo.
5. Awudli ukudla kwasekuseni
Mhlawumbe lokhu kuyiphutha elisobala kakhulu, kodwa elivamile. Abacwaningi baseNyuvesi yase-Tel Aviv bathole ukuthi labo abadle ukudla kwasekuseni okungama-calories angu-600 okuhlanganisa amaprotheni, ama-carbohydrates namaswidi baba nokulamba okuncane nokulangazelela ukudla okulula usuku lonke uma kuqhathaniswa nalabo abadla isidlo sasekuseni esingamakhalori angu-300. Abathandi besidlo sasekuseni nabo bangcono ekubambeleleni kokuqukethwe kwekhalori efanayo kukho konke ukuphila kwabo. Ososayensi bakholelwa ukuthi ukwanelisa ukulamba kwakho ngokomzimba ngesikhathi sasekuseni kungase kukusize ungazizwa ushiywe ngaphandle. Ithiphu elincane: ungadli kakhulu ebusuku. Isizathu esivame kakhulu sokungalambi ekuseni isidlo sakusihlwa esinzima. Zama ukudla okulula ukudla kwakusihlwa kanye, futhi uzoqonda ukuthi ungadla isidlo sasekuseni hhayi ngoba "udinga", kodwa ngoba "ufuna".