Ngexesha lemvula, ngeentsuku ezimnyama nezibandayo, ngaba ukwaneminqweno engaqhelekanga kunye nokunqwenela ukutya okufana nesonka, iibhanisi, irayisi kunye neenoodles? Asinguwe wedwa ovakalelwa ngaloo ndlela. Abantu abaninzi baziva befuna ukutya iicarbohydrates, oko kukuthi, ukutya okunesitatshi, ngeli xesha. Ngamanye amaxesha, singazi, sijika siye kwezi zinto zokutya ukuze siphucule indlela esivakalelwa ngayo size sizinike ulonwabo oluncinci. Ngoko ke, ngaba lo mnqweno uqhelekile, okanye ingaba luphawu lokudakumba okunxulumene nemozulu? Makhe sithethe ngale nto ngokweenkcukacha.
Kutheni ndinqwenela kakhulu oku kutya okune-carbohydrates?
Kunokubakho izizathu ezahlukeneyo zoku. Makhe sibone ukuba zeziphi.
Ngaba utya ukutya okunesondlo?
Ukuba utya ukutya okuneproteni eninzi kunye neecarbohydrates eziphantsi (ezifana nerayisi nesonka) ukuze wehlise umzimba, kuyinto eqhelekileyo ukuba umzimba wakho ufune iicarbohydrates. Kufana nendlela yokuphila . Umzimba wethu ufuna iicarbohydrates ukuze ufumane amandla. Xa ziphantsi, umzimba uthumela imiyalezo ecela loo nto. Oku akunxulumene nemozulu, kodwa kubangelwa kukutya kwakho.
Okanye ngaba le yingxaki yokuchaphazeleka kwexesha elithile (i-SAD)?
Nangona kunjalo, ukuba ungumntu otya ngendlela eqhelekileyo kwaye ungatyi ukutya okukhethekileyo, kwaye umnqweno wakho wokutya ubonakala ngakumbi xa imozulu ibanda, yomile, okanye inetha, oko kungaba luphawu lwesifo esibizwa ngokuba yiSeasonal Affective Disorder (SAD) . Abanye abantu bakubiza oku ngokuthi "yi-winter blues."
Ngamafutshane, xa sitya ukutya okuneekhabhohayidreyithi, ingqondo yethu ivelisa ikhemikhali ebizwa ngokuba yi-serotonin . Oku kukwabizwa ngokuba yi-"feel-good hormone." Amanye amayeza okudakumba asebenza ngokunyusa amanqanaba ale serotonin engqondweni.
Ngoko ke, umntu one-SAD, engaqondi nokuba uthini, ujika aye kwezi zinto zokutya ezine-carbohydrate ukuze aphucule indlela avakalelwa ngayo, oko kukuthi, ukunciphisa uxinzelelo. Kufana nokuzenzela iyeza. Aba bantu banokufumana iikhalori ezingaphezulu ezingama-800 ngosuku kwezi zinto zokutya. Ngelixa abanye betyeba ngenxa yoku, abanye bazama ukulawula ubunzima babo ngokuzilolonga okanye ukunciphisa ukutya kwabo okuphambili.
Ingaba lo mnqweno wakho uqhelekile okanye yinto ekufuneka uyiqwalasele?
Ukuze ubone ukuba umnqweno wakho weecarbohydrates uqhelekile okanye akunjalo, zibuze le mibuzo. Le theyibhile ingezantsi iza kukunceda ngale nto.
| Umbuzo ekufuneka uzibuze wona | Inkcazo kunye nezinto ekufuneka ziqwalaselwe |
|---|---|
| 1. Ingaba olu thando luhambisana nemozulu? | Iinkanuko ezinxulumene ne-SAD ziyahluka ngokwexesha lonyaka. Oku kuthetha ukuba ungaqaphela ukuba ezi nkanuko ziqala ngexesha lemvula, ixesha elibandayo (umz., ukuphela konyaka) zize zinyamalale xa kufika imozulu eshushu nenelanga (umz., uMatshi, u-Epreli) . Olu luphawu oluphambili lwe-SAD. (Ezinye iimpawu ziquka ukudinwa kakhulu, ukulala kakhulu, ukutyeba, ubunzima bokugxila). |
| 2. Kwenzeka ntoni ngaphambi kokuba kufike umnqweno? | Olu hlobo lweenkanuko ludla ngokuza neemvakalelo zoxinzelelo, usizi, okanye isizungu . Cinga ngendlela owawuziva ngayo ngaphambi kokuba uzive ungathanda ukutya. Ngaba wawuziva ungonwabanga? |
| 3. Ngowuphi ixesha lemini umnqweno oza kakhulu? | Ezi nkanuko zihlala zivakala kakhulu ngokuhlwa nasebusuku . Emva kosuku oluxakekileyo emsebenzini, uze emva koko ngokuhlwa xa wonke umsebenzi ugqityiwe kwaye ukhululekile, iimvakalelo ezixinzelelekileyo engqondweni yakho zinokuvela. Kulapho ke ezi nkanuko zokutya ziza khona kakhulu. |
Masiqonde oku ngakumbi ngesiganeko sokwenyani.
Khawucinge ngalo mntu. Masimbize ngokuba nguNimali. UNimmali usebenza kakhulu ngeentsuku ezinelanga nangeentsuku ezinde. Emva komsebenzi eofisini, uyahambahamba, aphume nabahlobo bakhe.
Kodwa xa ixesha lemvula liqala, kwaye iiyure zokukhanya zifutshane, utshintsha ngokupheleleyo. Uhlala ekhaya, akafuni ukuya ndawo, kwaye udiniwe kakhulu. Ngenye imini, uziva edakumbile kwaye edanile kunesiqhelo. Kwangaxeshanye, unomnqweno ongaqhelekanga wokutya "ikottu" evenkileni esecaleni kwendlela.
"Ndifuna ngokwenene ukutya loo nqaba," ucinga.
Nokuba imvula okanye ukubanda kuyana, uyaphuma aye kulanda loo nto yokudlala. Uyenza le nto iintsuku ezininzi ngeveki ebusika bonke. Oku sikubiza ngokuba yinkanuko eqhutywa yingqondo . Olu hlobo lwenkanuko ludla ngokunxulunyaniswa ne-SAD.
Yintoni enokwenziwa ukulawula le meko?
Ukuba unale mpawu kwaye uziva ngathi ziya zisiba nzima ukuzilawula, eyona nto ilungileyo nekhuselekileyo onokuyenza kukuthetha nogqirha wakho ngayo. Yena angakubona ukuba unayo na i-SAD aze akunike icebiso elifanelekileyo.
Okwangoku, kukho izinto ezimbalwa onokuzenza ukunceda ukulawula iminqweno yakho yokutya ukusa kwinqanaba elithile.
Cwangcisa ukutya kwakho.
Ekubeni ezi nkanuko zidla ngokwanda ngokuhlwa, yitya ukutya okuninzi okunempilo nokutyebileyo kwiproteni kangangoko kunokwenzeka kusasa nasemva kwemini. Malunga nentsimbi yesi-4 emva kwemini, xa ilanga litshona kwaye uzive udakumbile, yitya isidlo esincinci se-carbohydrate. Umzekelo, ipopcorn (engenabhotolo), okanye i-cereal engenaswekile ininzi. Kwisidlo sangokuhlwa, khetha into efana nepasta, irayisi, okanye iitapile.
Khetha ukutya okunempilo okuthuthuzela ingqondo yakho.
Khetha ukutya okuqulethe iicarbohydrates, kodwa ongenakukwazi ukugqiba ngokukhawuleza, kodwa onokukonwabela kancinci. Umzekelo omhle yitshokholethi eshushu . Ubisi kunye netshokholethi ziqulethe iicarbohydrates. Kwakhona, awunakusela itshokholethi eshushu ngexesha elinye. Kufuneka uyinambithe. Ikunika uxolo lwengqondo.
Yenza izinto ezifana neesuphu kunye nezityu.
Isuphu eshushu okanye isityu esenziwe ngeetapile ezininzi, iibhatata ezimnandi, kunye nemifuno zilungile ngexesha lokubanda. Ezi ziyanelisa iimfuno zakho zecarbohydrate kwaye ziyakwanelisa. Zikwasisisombululo esihle xa unqena ukupheka yonke imihla. Ukuba wenza ibhetshi enkulu ngempelaveki, ungayisebenzisa kwizidlo ezininzi phakathi evekini.
Umyalezo Wokuya Ekhaya
- Ukunqwenela iicarbohydrates (umgubo) kwimozulu ebandayo nenemvula kuyinto eqhelekileyo kwaye inokuba luphawu lwe-seasonal affective disorder (SAD).
- Isizathu esiphambili soku kukuba iicarbohydrates zonyusa amanqanaba e-serotonin, "i-hormone yolonwabo" engqondweni.
- Qaphela ukuba iminqweno yakho yokutya iyahambelana nemozulu, inxulumene neemvakalelo zakho, kwaye yenzeka ngexesha elithile losuku.
- Ukuba le meko kunzima ukuyilawula okanye ukuba ukrokrela ukuba uxinezelekile, eyona nto ilungileyo onokuyenza kukubonana nogqirha wakho ukuze akunike icebiso.
- Ukukhetha iicarbohydrate ezisempilweni kunye nokucwangcisa ukutya ngendlela efanelekileyo kunokunceda ukulawula ezi nkanuko.
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