Umtyholwa.Unsplash Isivusi sakho siyakhala ngo-7: 00 kusasa. Uyaqengqeleka ebhedini, ukhawuleze uphume ngomnyango, kwaye uye emsebenzini. Uthatha i-muffin (iswekile) kunye nekofu enobisi kunye noshukela (iswekile) kwisidlo sakusasa. Ubulawa yindlala nge-10: 00 kusasa, ke ubamba i-bagel eseleyo (iswekile) ekhitshini leofisi. Emini, unesandwich kwisonka esimhlophe (iswekile) kwisidlo sasemini. Unomhla ngorhatya apho uneiglasi ezimbalwa zewayini (iswekile), ipasta (iswekile), kwaye akunakunceda kodwa ufune idizethi (iswekile).
Akumangalisi ukuba uluntu lwethu lube ngumlutha weswekile-kuyo yonke indawo! Kukwindawo ezibonakala ngathi azicacanga njengeyogathi, isosi yetumato kunye nemivalo yeprotein enempilo. Ukugcina impilo, amandla azinzileyo, ubunzima, impilo yokuqonda kunye nokulinganisela kwehomoni, iswekile yegazi kufuneka ilungelelaniswe imini yonke. Kodwa ukuba ungumzekelo ongentla, oku akunakwenzeka. Indlela otya ngayo ikwenza uzive utyhafile, udiniwe, kwaye uhlala ujingile. Iincindi zamadlala akho zikwi-overdrive, kwaye unengxaki yokuziva ungoyena suku lwakho lubalaseleyo nasemini.
Ngelixa kunokucaca ukuba ukutya iswekile eninzi esulungekileyo kunokubangela ukutyeba, ngaba uyekile ukucinga ngempembelelo enayo kwimpilo yakho yehomoni? Kubangela intloko ebuhlungu, ingxaki yokwetyisa, iimpawu ze-PMS, iicramps, amabala, inkungu yengqondo kunye nokuninzi . Kwaye ukuba ufumanisa ukuba ufuna ukutya amashwamshwam kwimizuzu nje embalwa emva kokuba ugqibe isidlo esisemgangathweni, kulungile, ukuba likhoboka leswekile ukubambe ngesandla.
Iswekile likhoboka ngokwenene . Inyaniso, inzululwazi ibonisa ukuba umlutha weswekile uthelekiswa nesiyobisi secocaine . Iimpawu zokurhoxa, inkanuko kunye nokuziphatha okubuyela umva ziyafana neziyobisi. Hayi, awuphambuki, kwaye ayizizo zonke iintloko zakho. Ngomntu ophakathi (mhlawumbi ngokungazi) Ukutya iigrama ezingama-82 zeswekile (ziyi-19.5 iisupuni) ngosuku, akumangalisi ukuba sibahlali bezilonda. Kwaye iziphumo zeswekile kwimpilo yakho ziyintlekele.
Umzimba wethu usebenzisa iswekile (ngohlobo lweswekile) kukugqabhuka kwamandla ngokukhawuleza. Ookhokho bethu basebenzise oku kugqabhuka kwamandla ngokukhawuleza kwizinto ezifana nokubaleka kwisilwanyana esisongelayo. Amanqanaba abo e-cortisol aya kunyuka ( ukwandisa inani le-glucose ikhutshwe kwigazi) kuphela ukuyitshisa ngokukhawuleza emva kokuba ibalekile kuhlaselo (iswekile egazini labo iya kuqhela, kwaye iswekile yegazi labo ibuyele kwisiseko).
Emva phayaa, iswekile yayifumaneka ngeziqhamo namajikijolo, yaye yayinqabile — ingekuko ukuzonwabisa kwemihla ngemihla. Thina bantu banamhlanje sidla iswekile kwisidlo sakusasa, isidlo sasemini, isidlo sangokuhlwa kunye nedessert, ngenxa yeshishini lokutya elikugcina liyinto entle kakhulu. Ke, kwenzeka ntoni ngokwenene emizimbeni yethu xa sisitya iswekile?
Xa sisebenzisa ii-carbohydrate ezilula okanye iswekile ecoliweyo (nokuba siswekile okanye ii-carbs esele zilungisiwe, oko kuthetha ukuba izakhamzimba zabo zikhutshiwe kubo) oku kutya spike iswekile yegazi lethu , kuba azikho izondlo okanye ifayibha ebotshelelwe kuzo ukucothisa ukwetyisa. I-insulin, ihomoni elawula iswekile yegazi, iya kwi-overdrive ukucoca ubumdaka egazini lethu. Kungekudala emva koko, iswekile yegazi lethu yengozi enkulu, yitshonisa ngezantsi kwesiseko esisempilweni. Oku, kubangela ukunqwenela iswekile engaphezulu kunye neecarbs ukubuyisa iswekile yegazi lethu kwisiseko. Ukuba siyaqhubeka nokutya iswekile engenanto, ecoliweyo, i-roller coaster iyaqhubeka.
Xa iswekile yegazi lethu inyibilikisiwe, i-insulin iyazalisa amanzi. Ixesha elingaphezulu kwexesha, oku kunokubangela ukuba iswekile yegazi lakho iyeke ukuphendula kwi-insulin. Ngenxa yokuba i-insulin ihlala igazini, iiswekile azisusi. Oku kunokukhokelela kwi isifo seswekile, inkungu yengqondo, ukudinwa, ukulamba rhoqo kunye nokudakumba .
Ukuba iiseli zithwele nzima ngeswekile egciniweyo kwaye azinakuthatha enye, i-insulin iyisa iswekile egqithileyo kwisibindi sethu, apho igcinwa khona glycogen . Nje ukuba kugcinwe i-glycogen esibindini, le glycogen igcinwa njenge-fatty acids kunye ne-triglycerides kwizicwili zethu (molo, ukutyeba!).
Kwaye ayisiyiyo yonke loo nto. Emva kokutya iswekile, amajoni akho omzimba udandathekile iiyure ezimbalwa, oko kuthetha ukuba usengozini yokubanjwa yingqele okanye esinye isigulo ngelixa ukhwele loo tshukela. Iswekile ecocekileyo iyaziwa ngokuba uxinzelelo amadlala akho eadrenal (alawula icortisol, ihormone yoxinzelelo, kunye nealdosterone, elawula uxinzelelo lwegazi) kunye idlala lengqula (efihla iihormone ezinoxanduva lokugcina imetabolism yakho, ukusebenza kwengqondo kunye nobushushu bomzimba.) Amanqanaba eCortisol ahlala enyuka xa kukho ukonyuka kwamazinga eswekile yegazi, oko kuthetha ukuba amanqanaba oxinzelelo lwethu alulawuleki, kwaye sinokuziva sidiniwe nexhala.
Iswekile ikwahlasela i-collagen, iprotein eyakhiweyo inoxanduva lokomelela kunye namandla olusu kunye nokulungisa iiseli zolusu ezifileyo. Ke, ukusetyenziswa gwenxa kweswekile kunokusishiya nemibimbi ngaphambi kwexesha kunye nebala lokuguga.
Iswekile nayo isusa iivithamini B ezivenkileni zemizimba yethu. Iivithamini ze-B zibalulekile kwimpilo yethu yengqondo, kwimpilo yehomoni nakwinqanaba lamandla ngokubanzi. Ngaphandle kwabo, siziva sonyuka iimvakalelo ze unxunguphalo kunye noxinzelelo , sinamathuba aphezulu okulala, i-cortisol yethu ayisebenzi, imveliso yethu yehomoni yesini iyehla (bye bye, libido!), Kwaye kunokwenzeka ukuba sibe nemiba yokuzala. Ukusetyenziswa kweswekile okugqithisileyo kukwanxulunyaniswa neempawu zePMS ezandayo ezinjengeentloko, iicramps, ukucaphuka kunye nokudlamka.
Isitshixo sokugcina iminqweno yethu yeswekile ikukutya ukuzinzisa iswekile yegazi lethu. Ukutya ukutya okunezakha mzimba ze-carbohydrate ezityebileyo, iiprotein ezisemgangathweni kunye namafutha asempilweni aya kukuhlutha, akukhulule kwiminqweno engapheliyo, kwaye ugcine iihomoni zakho zilungelelane kwaye iswekile esegazini iqhelekile. Ukuzilolonga rhoqo kunye nokulala nako ukunciphisa iswekile yegazi esebenzayo kwaye i-cortisol esezantsi amanqanaba. Oku kuya kukugcina ugcwele kwaye uphile, ukhaba ezo nkanuko zeswekile kumanqwanqwa.
UJamie Phambili ngumqeqeshi opheleleyo wezempilo.
