Ukukhohlisa ukutya kuqinisa umbono wokutya okulungileyo nokubi.Unsplash / UThomas Habr Xa sikopela, sinotyekelo lokuhlengahlengisa isimilo. Asinakho ukutshintsha okudlulileyo, ke sitshintsha isimo sethu sengqondo kwaye sizithethelele ngezenzo zethu. Kodwa olo hlengahlengiso, lo gama lusenza ukuba sizive ngcono, lukwasenza ukuba sikwazi ukukopela kwakhona: siyakopela, siyathethelela, siyayamkela, kwaye siyakhohlisa kwakhona.
-UMaria Konnikova, INew York Times Umbhali othengisa kakhulu kunye nesayikholoji Ph.D evela kwiYunivesithi yaseColumbia.
Ngaphandle kokuba uqeqeshwe phantsi kwelitye, ngokungathandabuzekiyo uvile ngekota yokutya.
Umbono kukunamathela kwindlela otya ngayo phakathi evekini, ze emva koko ngempela-veki (okanye nanini na ukhetha) uzonwabise ngesidlo esinye sokukopela ukunqanda umzimba wakho ungene ' imo yendlala ’Ngokumisela kwakhona i- imetabolism kunye nokunika ingqondo yakho ukubuyela kwengqondo.
Mhlawumbi usebenzisa ukutya ukukopela ekudleni kwakho ngoku, okanye mhlawumbi uzame ukuzisebenzisa ngaphambili. Nangona kunjalo, ukuba awulazi kakuhle eli gama, ndivumele ndicacise: Esi sidlo sinye, ungatya nantoni na oyifunayo (ipitsa, idonati, iayisi khrimu) endaweni yokutya okucocekileyo okuqhelekileyo okutyayo phakathi evekini. Ibali lihamba, ngokwenza oku yonke into iya kuba nobuqaqawuli kwaye uya kukrazulwa ngaphandle kwexesha.
Uyazi indlela abantu abathi ngayo,
Eli lelinye lala maxesha.
Ukukhohlisa ukutya ngumbono ombi.
Ayenzi kuphela Ukukhohlisa ukutya kuhlala kukhokelela ekutyeni okugqithisileyo, kwintsalela yekhalori egqithisileyo, nasekuhleleni wonke umsebenzi wakho onzima, kodwa 'indlela yendlala' yomntu owenza umthambo oqhelekileyo yintsomi — ixesha.
Anditsho ukuba indlela yendlala ayisiyonto yokwenyani. Yi. Nangona kunjalo, ukuze ube naphi na kufutshane nokungena kwimowudi yendlala kuya kufuneka utye ukutya okungaphantsi kunoko kufunwa ngumzimba ukuze usebenze ixesha elide- kakhulu iiveki okanye iinyanga.
Uphando ibonisa ukuba nasemva kokuzila ukutya (ungatyi nto) iiyure ezingama-60, ukuphumla kwinqanaba lokunciphisa umzimba (RMR) incitshiswe ngepesenti esi-8 kuphela.
Cinga ngaloo nto. Ukuba emva kokungatyi nto kangangeeyure ezingama-60, i-RMR yakho iyancipha kuphela ngeepesenti ezisi-8, emva koko ukuphosa ukutya okanye ukuzila ukutya akusayi kukubeka naphi na kwindlela yendlala. Ngapha koko, uphando ( 1 , Mbini ) ibonisa ukuba ixesha elifutshane (iiyure ezingama-36-48) ukuzila kunokunyusa izinga lokunciphisa umzimba nge-3.6-10 yepesenti.
Kutheni le nto abantu bezikhathaza ngokukhohlisa ukutya?
Umbuzo olungileyo. Impendulo? ILeptin .
ILeptin yincindi yedlala eveliswa ziiseli ezinamanqatha emzimbeni wakho ukulawula imetabolism nendlala . Indima yayo kukulawula ibhalansi yamandla kunye nokuthintela ukuba ungalamba okanye utye kakhulu.
Nangona kunjalo, xa usitya kwi-caloric deficit kwaye amanqanaba omzimba wakho ancipha, amanqanaba akho e-leptin nawo ayancipha. Oku kulandela kunciphisa ukuphumla kwenqanaba lokunciphisa ukutya kunye nokwandisa indlala yakho.
Ngoku uyazi ukuba kutheni uhlala uziva ungcungcutheka xa uzama ukutya ukutya ukuya kumaqondo amanqatha asezantsi emzimbeni.
Ukutya okukhohlisayo kusolwa ukuba kusetyenziselwa ukubuyisela amanqanaba e-leptin, ukunciphisa indlala kunye nokunyusa izinga lokuphumla komzimba. Nangona kunjalo, nangona oku kunokuvakala ngathi ngumbono olungileyo, ukukopa ukutya kuyingozi kwimpilo-ntle yakho kwaye ayisiyiyo eyona ndlela iphambili yokunyusa amanqanaba akho e-leptin.
Nazi izizathu ezi-3 zokuba kutheni.
Ukukhohlisa ukutya kukhuthaza ukutya kakhulu kunye nokusela kakhulu.
Kukho le nto kwishishini lokomelela komzimba ukuze uphumelele ekutyeni kufuneka ube lusizi, ukuze ufikelele kwiinjongo zakho kufuneka uzabalaze, kwaye ukunciphisa umzimba awunakuba nobomi boluntu.
Ngale nto iyinto eqhelekileyo, ayothusi into yokuba ukutya kwakho kuhleliwe kuthintelwe kwaye kuhlala kukho ukhetho phakathi evekini ngesidlo sokukopela ekubeni lubabalo olusindisayo olwenzelwe ukukugcina usendleleni.
Ingxaki kukuba, xa ufika kwimpelaveki, ukutya kwakho ukukopela kukhawuleza kuguquke kube zizinto zonke eziphumayo njengoko uphumla kwaye uyeke ukutya okhe wakunqwenela iveki yonke.
Oku ngokwenene akufuneki kumangalise xa ucinga njalo imiboniso yophando uthintelwe okanye Abadli abathintelweyo batya kakhulu kunabalingane babo abangathintelwanga , Ngelixa kunjalo bonisa iinkanuko ezinkulu, ukuthanda izinto kunye neminqweno yokutya i-cued (olfactory and cues cues) ukutya.
Oku kuthetha ukuba xa ujikeleza impelaveki kwaye unuka, cinga okanye ubone izibhengezo ezibonisa ukutya obukunciphisile iveki yonke uya kuba nakho ukubanakho ukuzinkcinkca ngotywala kunomntu otya ukutya okunesondlo (kubandakanya ukutya abakuthandayo).
Ngaba ayimangalisi into yokuba, ngokuqhwanyaza kweliso uzibone sele ulungile phakathi evekini kwaye emva koko ulumkise umoya kwimpelaveki kuba uziva ngathi ufanele ukuphathwa?
Khawufane ucinge ngayo…
… Kukuphela kweveki enzima kwaye uyakruquka kukutya okucocekileyo okucocekileyo obukutya. Ngoku, ekugqibeleni lixesha lokutya ukutya oya kukunandipha. Kodwa, ngaphambi kokuba uyazi, udlulile kwisibonelelo sakho sekhalori yosuku kwaye mhlawumbi yonke impelaveki-ndingasathethi ke ngokutya kwintsalela obusebenza nzima ukuyenza iveki yonke.
Ngephanyazo, ujonge ibhokisi yepitsa engenanto, ingqongwe ziilekese kunye netshokholethi, uzibuze ukuba ufike njani apho.
Emuva nangaphambili uyahamba, de ekugqibeleni uthathe isigqibo sokuyeka kwaye upakishe konke ngaphakathi.
Ukukhohlisa ukutya kuqinisa umbono wokutya okulungileyo nokubi.
Ukutya okukhohlisayo kunegalelo kuphuhliso lwengqondo lokutya okuhle nokubi.
Oku kuhlala kukhokelela ekutyeni okungenampilo, okungenamveliso kunye nokungafuneki okuthumela iminqweno yakho eluphahleni.
Inyani yile, akukho kutya kufanele ukuba kubhalwe ukuba kulungile okanye kubi.
Nangona kunjalo, olu luluvo lokuba ukutya okufana ne-ayisi khrim, i-pizza, i-burger kunye neetshipsi (ukubala ezimbalwa) azikho kakuhle.
Kungenxa yokuba oku kutya kuqhelekile:
- Amanqatha aphezulu
- Phezulu kwiswekile
- Phantsi kwiivithamini kunye neeminerals
Ewe, ayikuko konke ukutya okwenziwayo ngokulinganayo, kodwa ukwenza idemon ukutya okungenayo ikhalori esezantsi okanye amanqanaba aphezulu eevithamini okanye iiminerali yayisisidenge ngokutya / amashishini okuqina. Umxholo okanye ukutya okucocekileyo okanye okucocekileyo kuya kukukhokelela kwindawo yokutya okuthintelayo, iimvakalelo zetyala kunye nokuzicekisa.
Ngaba ukhe waqaphela ukuba xa ukopela, okanye ushiye ukutya, utyiwa sisazela kwaye uhlala uphela uphuma, uziva ngathi kufanelekile ukuba uyenzele usuku olulandelayo? Oku kuhlala kukhokelela ekuziphatheni njengokutya okuncinci okanye ukuzila ukutya yonke imini elandelayo.
Ngokwenyani, ukuba ubuza zibandakanya ukutya okuthandayo ngokumodareyitha ngokusebenzisa inxenye yesibonelelo sakho sekhalori yemihla ngemihla ukubaphendulela, uya kuyiphepha le saga iphela ukuqala.
Awusayi kuphulukana nolawulo kwaye utye idonuts eyaneleyo ukuze ulungele izabelo zesitokhwe kwiKrispy Kremes.
Ukutya okukhohlisayo kuhlala kunamafutha amaninzi kwaye akunampumelelo ekuphakamiseni amanqanaba e-leptin .
Unokuzibuza ukuba kutheni le nto ibalulekile. Ukuba konke okufunayo kukuqhekeka kwengqondo okusuka kuthintelo ozibeka kulo evekini, kutheni kubalulekile ukuba into oyityayo ngamafutha aphezulu?
Ngombulelo, le kulula ukuyiphendula, kwaye ihamba indlela ende ukubonisa ukuba kutheni ukukopa ukutya kungumbono ombi.
Xa kuziwa ekunyuseni amanqanaba e-leptin, imiboniso yophando lonto Ukutya ngaphezulu kwee-carbohydrate kungaphezulu kunye nokutya ukutya okunamafutha akunampembelelo ibalulekileyo kumanqanaba e-leptin konke konke.
Oku kuyafana ukufunda kwaye enye yabonisa lonto Ukutya ngaphezulu kwee-carbohydrate kukhokelele kwi- ukwanda kwenkcitho yamandla ngaphezulu kwexesha leyure ezingama-24 ngelixa ukutyeba okugqithisileyo kungakhange kwenzeke.
Ukongeza, esinye isifundo zilinganise iziphumo ze izidlo ezingenamandla , (nokuba yicarhydrate okanye amanqatha) kunye nokuzila ukutya kumanqanaba e-leptin kuma-22 (amadoda ali-11 kunye nabasetyhini abali-11) izifundo ezisencinci, ezinempilo.
Kokubini isini, bafumanisa ukuba impendulo ye-leptin yayi ephezulu emva kwesidlo se-carbohydrate , xa kuthelekiswa nokutya okunamafutha aphezulu kunye nokuzila ukutya.
Yongeza koku inyani yokuba umzimba wakho umiselwe ukusebenzisa iicarbohydrate ngaphezulu kwamafutha (xa zombini zikho) njengomthombo wamandla ophambili, kwaye uyabona ukuba kutheni ilixesha lokuphelisa ukungakhathali, ukutya okungalawulwayo kokukopela okukhokelela ekubetheni, ekuzintweni ukutyeba kwakho.
Into ekufuneka uyenzile endaweni yokuqhatha ukutya.
- Kutheni uzibeke kule nto ingapheliyo yokuphela kokungakhathali?
- Kutheni usenza into ekuzalisa ngeemvakalelo zokuziva unetyala kunye nokungakhathali?
Endaweni yokusebenzisa ukutya okhohlisayo Kuya kufuneka usebenzise iirefa ukuphikisa iimpembelelo ze-leptin ephantsi kwaye ulawule ilahleko yakho.
Yintoni iirefere?
I-refeed ichazwa ngokufuthi njengokunyuka okucwangcisiweyo kweekhalori ezisetyenzisiweyo xa kusenziwa idayethi ukuze kugatywe ezinye zezinto ezisezantsi zokutya kwityala lekhalori. Ngokufanelekileyo:
- Ukuhla kwamanqanaba e-leptin (kunye nokwanda kwendlala)
- Ukunciphisa ukuphumla kwinqanaba lokunciphisa umzimba
- Ukunciphisa amanqanaba omsebenzi
- Ukuhamba kweemvakalelo
- Amanqanaba asezantsi okukhuthaza
Izinto zokuhlaziya zenza oku ngokwandisa amanqanaba e-leptin.
Inyathelo lokuqala kukufumanisa ukuba kufuneka uphinde usebenze kangaphi.
Ukuba ucekeceke (iipesenti ezili-10 zomzimba) okanye ubusitya kwityala ixesha elide, ulinjalo kunokwenzeka ukuba ubandezeleke kukuhlengahlengiswa komzimba . Ikwabizwa ngokuba yi i-thermogenesis eguqukayo Le yi Ukuhla kwenkcitho yamandla ikakhulu njengesiphumo sokuhla kwamanqanaba emisebenzi ngenxa yokutya kwityala lekhalori.
Ukuba oku kuyakuchaza, qala ngolunye usuku oluqinisekisiweyo ngeveki.
Ukuba ungaphezulu kwe-10 yeepesenti kumanqatha omzimba okanye kumanqanaba okuqala okulahleka kokutya okunamafutha, qala ngokuhlaziya kwakhona kwiiveki ezimbini kwaye uhlengahlengise ukusuka apho kuxhomekeke kwimpendulo yakho.
Ukuseta ngokwakho ukuba uqinisekiswe ukuba ufuna njalo nyusa i-caloric yakho yokutya kwinqanaba lokugcina kwaye emva koko ucwangcise ii-macronutrients zakho ngolu hlobo lulandelayo:
- Iprotheni = 0.8 - 1g nge-lb nganye yokuqina komzimba
- Amafutha = asezantsi kangangoko kunokwenzeka (20-30g yeyona nto icetyiswayo)
- IiCarbs = yonke enye into iya kwii-carbs
Yinto elula njengaleyo.
Gcina iprotein yakho ihlala ihleli, amafutha aphantsi, ii-carbohydrate ziphezulu kwaye uqhubeke nendlela yakho yokuncipha.
Kuthekani ukuba awutyi ngentsilelo?
Inyani yomcimbi kukuba ukutya kwakho kusetwe ngokufanelekileyo, ukutya ukukopela akuyomfuneko; konke malunga nokulingana kunye nokuhlangabezana neemfuno zakho zemihla ngemihla yeekhalori.
Ukubetha iikhalori zakho zemihla ngemihla kunye neemacronutrients zezona zinto zibalulekileyo xa kufikwa ekuphulukaneni namanqatha okanye ukwakha izihlunu. Ukuba oku kubandakanya ukuphatha okumnandi kunye nokunye ukutya okuthandayo, akukho nto iphosakeleyo-kuya kufuneka uphendule ngayo.
Ukuba ukwenza oku xa usakha izihlunu, uya kuthintela ukubeka ubunzima obugqithisileyo kwizidlo zakho zokukopela ngelixa wonwabele ukutya okuthandayo kunye nokwenza inkqubela phambili.
Eyona nto iphambili: ukutya ngendlela eyiyo akufuneki kube ngumzabalazo!
Nantoni na ogqiba ukuyenza, kuya kufuneka ungaze utye ngendlela ethintelayo . Ngokuqinisekileyo iya kukhokelela ekutyeni okungenampilo, ubudlelwane obubi kukutya, kunye nokushiya iinjongo zakho.
Akukho sizathu sokuba ungabinayo ikhekhe lakho kwaye ulidle nalo.
UTheo ngumseki we Phakamisa ufunde ukukhula , apho eli nqaku livele khona ekuqaleni, ibhlog ekunceda ukuba wakhe umzimba wamaphupha akho ngaphandle kokuncama indlela ophila ngayo. Ngokujolisa ekuphakamiseni ubunzima obunzima kunye nokutya ukutya okonwabelayo kuTheo kukunceda ufikelele kwiinjongo zakho kwaye uluthande uhambo lwakho. Joyina indawo ekhulayo yabantu abacinga ngokufanayo kwaye fumana izixhobo ozifunayo ukwakha umzimba owufunayo.
