Iyini indlala futhi injani

Indlala ichazwa njengomuzwa wesidingo sokudla. Kodwa-ke, lokhu kuzwa akuhlali kukhula ngezikhathi zokungondleki. Abantu abanezinkinga zokudla kungenzeka noma bangabe abalambile ngemuva kokudla. Kuyaziwa ngokuthembekile ukuthi kule minyaka engama-50 edlule, inani lama-calories adliwe ngumuntu lenyuke ngo-100-400 kcal ngosuku. Abantu baqale ukudla ukudla okucutshungulwe kakhulu futhi bahamba kancane. Ukukhuluphala ngokweqile sekuyinkinga yomhlaba wonke, futhi ukulawula indlala kuyinkinga engundabamlonyeni ku-dietetics.

 

Indlala ivela kanjani

Izindlela zokuthuthukiswa kwendlala ziyinkimbinkimbi kakhulu kunokuba kungabonakala ekuqaleni. Umuzwa wendlala nokusutha kwenzeka kwi-hypothalamus. Kunesikhungo esibizwa ngokudla. Inezigaba ezimbili - esisodwa sitshengisa isidingo sokudla, esinye sinesibopho sokuzwa ukusutha (ikhalori). Kukhulunywa nje, sizizwa silambile ngamakhanda ethu, lapho kuthunyelwa khona izimpawu kusuka esiswini nasemathunjini ngemithambo yegazi nangegazi.

Ukungena emgudwini wamathumbu, ukudla kuqala ukugaya futhi kufakwe, kufakwe egazini. Uma siqhathanisa igazi lomuntu olambile futhi owondlekile, khona-ke ekugcineni ligcwele imikhiqizo yokugaya ukudla. I-hypothalamus izwela izinguquko ekubunjweni kwegazi. Ngokwesibonelo, singase silambe lapho ushukela wethu wehla ube ngaphansi kokuvamile.

Abaphenyi basacwaninga ukuthi indlala ivela kanjani. Kuphela ngo-1999 lapho kwatholakala khona i-hormone ghrelin. Kukhiqizwa esiswini bese kuthumela isiginali ebuchosheni ukuze uzizwe ulambile. I-hormone yesibili ebalulekile enomthelela ekwakhekeni komuzwa wesidingo sokudla yi-leptin - ikhiqizwa kwizicubu ze-adipose futhi ithumela isignali ebuchosheni mayelana nokusutha.

Izinhlobo zendlala

Indlala yizinhlobo eziningana: ngokomzimba, ngokwengqondo, ngenkani nangendlala.

 

Indlala yomzimba izalwa esiswini. Kwenzeka lapho kunokushoda kokudla ngendlela yokungakhululeki okwandayo kancane kancane. Umuzwa ungachazwa ngamagama athi "ukuduma esiswini", "ukuncela esiswini." Abantu abaningi abakhuluphele kabalindi lo mzuzu, benelisa izifiso zokudla phambilini. Lolu hlobo lwendlala lungabekezelelwa. Isibonelo, uma uzizwa ulambile emgwaqeni, awuzami ukukugculisa, kodwa vumelana nawe ukuthi uzodla lapho ufika.

Indlala yezengqondo ayizwakali esiswini, izalwa ekhanda futhi ayixhumani nomuzwa wokusutha. Ingazwakala ngemuva kokudla noma lapho ubona isilingo sokudla. Imizwelo ithola indlela yokukhuthazelela ukulamba kwengqondo. Ziphazamisa futhi nokunquma ukufika kokugcwala. Okusho ukuthi, umuntu akakwazi ukuqonda ukuthi unokwanele. Abanye abantu badla ngokweqile kuze kube sequnjweni noma umuzwa wokugcwala esiswini. Indlala yezengqondo ingenzeka ngokudla okuthile. Bese abantu bethi bayimilutha yazo. Ngemuva kokudla, lowo muntu uba namahloni, azizwe enecala, noma abe namahloni. Ekudleni, abantu bavame ukwanelisa ukulamba kwengqondo nokunye ukudla. Isibonelo, ukuhahela okunamandla koshokoledi kwavela, futhi umuntu wakunqanda ngokudla ikhilogremu loshizi onamafutha aphansi. Lokhu akuguquli okushiwo - indlala yengqondo yaneliseka ngomunye umkhiqizo.

 

Indlala ephoqelelwe iyakwazi ukugcwala iqembu labantu. Umlando uyazi izibonelo eziningi. Ukuqubuka kokugcina kwendlala enkulu kwaqoshwa ngo-2011 eMpumalanga Afrika, lapho kwafa khona abantu abayizinkulungwane ezingama-50-100 ngenxa yendlala. Lesi simo singaba sezomnotho, ezepolitiki, ezenkolo noma udlame. Abalambile ngokwabo abanazo izinsiza ezanele zokuhlangabezana nezidingo zabo zokudla.

Ukuzila ukudla kungokuzithandela. Kungaba ngokuphelele - umuntu akadli nhlobo, noma isihlobo - akondlekile. Ukuzila ukudla kubizwa nangokuthi isimo somzimba ngenxa yokushoda kwezakhamzimba. Kuyaziwa ukuthi ngaphandle kokudla umuntu angaphila isikhathi esingangezinyanga ezimbili. Uma ezinye izinhlobo zokuzila okuhlobene, njengezinsuku zokuzila noma ukuzila ukudla okungokwenkolo, kungaletha inzuzo ethile emzimbeni, khona-ke ukuzila ukudla isikhathi eside kuthinta i-psyche, kuguqula ukusebenza kwezitho zangaphakathi, kunciphise ukusebenza kwesistimu yomzimba futhi kufanele kumiswe ngokushesha .

 

Indlela yokubhekana nendlala

Indlala yeningi ephoqelelwe iyinkinga yomhlaba wonke yesintu, futhi indlala yokuzithandela ingeyesigaba sezinkinga zezokwelapha. Asikwazi ukuzixazulula, kepha siyakwazi ukulawula indlala yomzimba nengqondo.

Ukulawula ukulamba komzimba kuyisihluthulelo sokwehlisa isisindo. Ukuze unciphise isisindo ngokunethezeka, kufanele:

  1. Thola inani lezidlo ofuna ukuzidla.
  2. Nikeza amaprotheni anele - Ukudla lapho amaprotheni adliwayo ekudleni eyi-1,2-1,6 ngekhilogremu yesisindo somzimba kulula ukukubekezelela kunokudla okunama-protein amancane.
  3. Yidla amaprotheni nama-carbohydrate ndawonye - ukudla okuxubekile kungakusiza uhlale uzizwa usuthi.
  4. Kukhona ukudla okuqinile - uketshezi lumuncwa ngokushesha.
  5. Unganciphisi amafutha - kubambezela ukugayeka kokudla futhi kuthuthukise ukwaneliseka kwesikhathi eside.
  6. Gcina isilinganiso sokudla ushukela - Ukushintshashintsha okubukhali kushukela wegazi kuthinta isifiso sokudla.
  7. Yenqaba ukudla okuqinile - ukudla okunama-khalori aphansi kukuphoqa ukuthi ulwe njalo nendlala futhi uphazamise ibhalansi ye-hormonal.
 

Njengoba unikeze yonke imibandela yokulawula indlala engokomzimba, kubalulekile ukunakekela eyengqondo. Lokhu kuzosiza:

  1. Ukugwema imikhawulo enokhahlo - faka "okulimazayo" ngemali encane ekudleni. Ngokulahleka kwesisindo okusebenzayo, isabelo sabo akufanele singeqi ku-10% wama-calories.
  2. Khuluma wedwa - buza ukuthi uyafuna ngempela ukukudla, usuthe kangakanani, kungani udla, nokuthi kungani uqhubeka nokudla lapho ususuthi vele. Zibuze ngemizwa nezifiso. Imvamisa ukukhathazeka noma isifiso sezinye izinto kubangela indlala yengqondo. Thintana nodokotela wezengqondo uma unomuzwa wokuthi awukwazi ukubhekana ngokwakho.
  3. Ngemuva kokudla ngakunye, thola isikhathi sokulandelayo - umsebenzi wakho ukubambelela kuze kube yilesi sikhathi, ngaphandle kokufaka imvuthu emlonyeni wakho. Qiniseka ukuthi usetha ukwakheka nevolumu yokudla kusengaphambili ukuze ungadli ngokweqile.

Ukuzizwa ulambile kuletha ukungakhululeki. Kujwayelekile impela ukuzwa ukungakhululeki okuncane ngenkathi ulahlekelwa isisindo nokudla kwekhalori (i-calorizator). Lapho ukungakhululeki kungabekezeleleki, ukubuyela emuva kwenzeka. Yenza konke okusemandleni akho ukukhuphula izinga lakho lokunethezeka, ngoba ekudleni okulula kakhulu, kulimala kancane empilweni futhi kuba lula.

 

shiya impendulo