Iphupha labaninzi abasetyhini behlabathi lizalisekile, ngoku ungasoloko udla, kwaye ngexesha elifanayo ulahlekelwe loo mapaundi angaphezulu. Indlela entsha yokulahlekelwa isisindo kuthiwa "ukugcoba".
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NgesiNgesi kuthetha "ukutya". Kodwa namhlanje isetyenziselwa ukuchaza indlela entsha yokulahlekelwa ubunzima, oko kukuthi, ngoku ukuguqulelwa kwandila into efana ne "lonke ixesha kukho ukunciphisa umzimba." Oku kuyinto entsha, kodwa sele sele ixhaphake indlela, enceda ukulahlekelwa ngamapounds angaphezulu. Nangona inyaniso le ndlela yokulahlekelwa isisindo iyaziwa ngokutya okuxubile ixesha elide. Ngelishwa, a baninzi bawasebenzisa. Kodwa kwakudingeka ukuba abafilotiki bafike ngegama elitsha elihle kwaye bafumane ngokuchanekileyo le nxalenye yesondlo, ukuba kwenzeka njani ummangaliso, kunye nokugcoba kwadume kakhulu.
Isizathu sokulahlekelwa ubunzima
Le ndlela yokulahlekelwa isisindo ngenxa yokuba i-caloric umxholo wokutya kwansuku zonke iyancitshiswa. Ngokomzekelo, ukuba awukwazi ukunqanda ukusetshenziswa kweemveliso zakho ezizithandayo, kodwa unobungozi kumfanekiso, ngoko uhlula ubungakanani babo kwisidlo esininzi, umxholo we-caloric wokutya uya kuhla ngo-15%. Siyabulela oku kanye ngoko awuyi kukwazi ukutya okuninzi, njengoko kuya kubonakala kungabonakali. Enye inzuzo yokugcoba kukungabikho kwendlala.
Kwamhlanje nje le ndlela yokulahleka kwesisindo iye yaqinisekiswa ngokwesayensi. Ngoko izazinzulu zifumanisa ukuba umzimba womntu uvelisa ihommone ghrelin, evuselela ukutya. Ngoku ukuba udla i-fraction, oko kukuthi, iiyure ezingama-2, i-hormone ayivelwanga ngobuninzi kwaye akukho nto ivakalelwa yindlala. Kwaye ukumyanelisa ngokwaneleyo, ukutya isabelo esincinci kwaye umnqweno wokuzama into enhle ayiyi kuba yinto enhle.
Iinkqubo zokugcoba
- Ngombulelo wesondlo esincinane, ukwandisa ukusetyenziswa kwamandla emzimbeni, izinga lokunciphisa umzimba kwaye ugcine ithoni yomzimba wonke.
- Ukugaya kunceda ekuphuculeni ukuveliswa kwamahomoni anefuthe elihle ekunciphiseni ubunzima obuninzi.
- Ukuba udla iqhezu, umzimba awunako uxinzelelo , oko kuthetha ukuba i-hormone level of cortisol iyancipha, echaphazela kakubi inani lemali engaphezulu, kunye nempilo ngokubanzi.
- Ndiyabulela kule nxalenye yokondla, umlinganiselo we-insulin kunye nenqanaba le-glucose egazini liqhelekile.
- Olu hlobo lokulahleka kwesisindo luncedisa ukuba umzimba uqala ukuvelisa i-leptin ye-hormone, eyanciphisa ukutya.
- Ukuba ungadli, ngaphambi kokuba ulale, ukulala okusemgangathweni kuyaqinisekiswa. Ukongezelela, ngexesha lokulala, umzimba uvelisa i-hormone i-melatonin, echaphazela ukuhlukana kwamafutha amaninzi.
- Inxalenye yokuqala yomzimba ekhulayo isisu, kwaye oku akunakukuvuyela, kuba ngexesha lokusetyenziswa kwezinye izidlo, amanqamle kule ndawo athatyathwa okokugqibela. Konke oku kungenxa yokuba ukutya kudambisa umveliso we-insulin.
- Ukutya okunesondlo kunemiphumo emihle emsebenzini wesisu namathumbu. Ukongeza, ukugcoba kunokunceda ukuphelisa ezinye izifo. Umzekelo, le ndlela yokutya isondlo
abantu abanesilonda okanye igastritis.
Indlela yokomeleza umphumo wokugcoba?
Ukuba unqamle ukusebenzisa ukutya okunobungozi kunye nokukhawuleza kwekhalori, umphumo wokulahlekelwa isisindo kuya kuba ngcono. Kubalulekile ukutshintsha ekudleni kokutya okunamafutha kunye nama-protein kunye ne-carbohydrate enzima, ngenxa yoko uya kuziva uhlala unyaka, kwaye iinzuzo ezivela kubo zikhulu kakhulu.
Musa nje ukulibala malunga nemidlalo, ngenxa yokuba ukhawuleza kangakanani inkqubo yokulahlekelwa ubunzima. Kule meko, unokuphucula umzimba kunye nokufumana iifom ezifunwayo.
Kungenxa yokuba ngenxa yokugcoba kunye neemfihlo ezimbalwa ezongezelelweyo, unokuba ngumncinci kwaye unhle kakhulu.