Xa kukho ingxaki eofisini, okanye umlo omncinci ekhaya, ngaba uziva ufuna ukuphuma uye kuvula ibhotile yeebhisikithi, okanye ukufumana iqhekeza lekhekhe evenkileni? Okanye ngaba kukho amaxesha apho uziva ufuna ukutya into emnandi, ibhisikithi, okanye i-cracker yonke imihla malunga nentsimbi yesi-4 emva kwemini? Ukuba ezi zinto uyaziqhela, awuwedwa. Xa siziva sidakumbile, sidanile, okanye sidiniwe, uninzi lwethu lunomnqweno omkhulu wokutya ukutya okunee-carbohydrate, ngakumbi iilekese, iibhisikithi, kunye ne-ayisikhrim.
Kutheni sinqwenela kangaka iicarbohydrates?
Izazinzulu zikholelwa ukuba esona sizathu siphambili soku yikhemikhali esebuchotsheni bethu. Ngamafutshane, iingqondo zethu zinehomoni egcina isimo sengqondo sethu sikwinqanaba elifanelekileyo, esenza sonwabe kwaye sizole. Ibizwa ngokuba yi -serotonin . Ikwabizwa ngokuba yi-"hormone yokuziva kamnandi."
Ngokutsho kwabaphandi, xa amanqanaba ethu e-serotonin ehla, neemvakalelo zethu ziyehla. Oko kuthetha ukuba siqala ukuziva sidakumbile, sidanile, kwaye sinengxaki yokugxila. Ngoko ke ngeli xesha, ingqondo yethu ikhangela indlela yokwandisa la manqanaba e-serotonin kwakhona. Xa sitya ukutya okutyebileyo kwiikhabhohayidreyithi, umzimba wethu uvelisa i-serotonin engakumbi.
Njengokuba sitshaja ifowuni yethu xa ibhetri iphantsi, xa amanqanaba e-serotonin ephantsi, umzimba wethu uzama 'ukuyitshaja' ngee-carbohydrate (ii-carbs).
Ngokutsho kweengcali, uninzi lwabantu lunqwenela ezi carbs ngexesha elinye losuku. Oko kuphakathi kwentsimbi yesi-3:30 nentsimbi yesi-5:00 emva kwemini. Kwilizwe lethu, ukutya ukutya okufutshane ngexesha "leti yasemini" kusenokuba ngumkhwa owenzelwe ukwanelisa le mfuno.
Ingaba le yinto nje yehomoni? Okanye ngaba kukho ezinye izizathu?
Nangona ibali le-serotonin liyinyani, ezinye iingcali zithi asikuko kuphela okubangela loo nto. Kusenokubakho nezinye izinto ezininzi ezibandakanyekayo.
- Iziganeko zangaphandle: Khawuthelekelele ukuba unengxaki enkulu yemali. Ngenxa yoku, uziva ulusizi. Ngenxa yolo sizi, uziva ufuna nokutya iilekese. Apha, umnqweno wokutya awubangelwa ngokuthe ngqo kukwehla kwe-serotonin, kodwa sisiganeko sangaphandle esibizwa ngokuba yingxaki yemali.
- Umkhwa Ofundiweyo: Oku kudla ngokuba yinto esiyifunda ebuntwaneni. Khawuthelekelele, xa wawusengumntwana, xa ulila okanye ucaphukile, umama wakho wayekunika itshokolethi okanye ibhisikithi ukuze akuthuthuzele. Ngoko ke nokuba ukhula, xa uziva ulusizi, ubuyela kuloo mkhwa. Oko kukuthi, udibanisa ukutya neemvakalelo.
- Ukunciphisa ukutya:Kule mihla, abantu abaninzi bazama ukunciphisa umzimba ngokunciphisa iicarbohydrates (istatshi) ezifana nerayisi nesonka. Xa besenza oku, imizimba yabo ayifumani ubungakanani beecarbohydrates abazidingayo. Emva koko imizimba yabo iqala ukufuna ezinye. Nokuba awufuni kutya iqhekeza lebroccoli, ukuba ungathanda ukutya iqhekeza lesonka, oko kuthetha ukuba umzimba wakho awufumani iicarbohydrates ezaneleyo. Oko akuqhelekanga.
Uphando luthini ngale nto?
Uphando ngabantu abathanda ukutya iicarbohydrates lutyhile ulwazi olunomdla. Masilujonge kwitheyibhile.
| Uphando olufunyenweyo | Ngamagama alula... |
|---|---|
| Ukutya iikhalori ezingaphezulu | Abantu abathanda ukutya ii-carbohydrates banokutya malunga nee-calories ezingama-800 ngaphezulu ngosuku kunabanye. Oku kubangela ukuba abanye abantu batyebe. Kodwa abanye balawula ubunzima babo ngokuzilolonga, ukunciphisa ukutya okuphambili, okanye ukutya ii-carbohydrates ezinamafutha aphantsi njenge-popcorn. |
| Ukuzinyanga ngokwakho | Kuphononongo lwabasetyhini abatyebileyo ababethanda ukutya iicarbohydrates, bakhethe isiselo esineecarbohydrates ezininzi kunesiselo esineeproteins ezininzi xa beziva bedakumbile. Kwaye imeko yabo yaphucuka emva kokusela ezo carbs. |
| Ukukhululeka kwangoko | Uqala ukuziva ungcono emva kwemizuzu engama-20 emva kokutya into equlethe iicarbohydrate. Oku kungenxa yokuba amanqanaba e-serotonin ayanda. Ezinye iziyobisi zokudakumba zisebenza ngokulawula amanqanaba e-serotonin. |
Ingaba oku kukuthanda ukutya kuyinto eqhelekileyo, okanye yinto ekufuneka uyixhalabele?
Cinga ngothando lwakho lokutya.
Ngaba unqwenela ii-carbohydrate kuphela xa ubona omnye umntu esitya into emnandi? Yinto eqhelekileyo leyo. Okanye uzive ungcono xa unento ongafuni ukuyenza (njengokunyamekela iindleko zekhaya lakho) uze utye into yokuyiphepha? Oko kuqhelekile nangayiphi na indlela. Kwaye ukunqwenela ukutya ngokuhlwa nako kunokuba yinto eqhelekileyo.
Kodwa, lumka ukuba oku kuyenzeka!
Khawucinge nje, ufuna ukutya ibrownie evela kwivenkile yokubhaka. Ukuba awunamoto yokufika apho, uze uhambe ngeenyawo ukuya kuyitya ebusuku, emvuleni... oko kugqithisile.
Ukuba unomdla ongapheliyo wokutya , kwaye awubonakali ngathi uyakunciphisa usizi, ukukhungatheka, okanye ukudinwa ebomini, oko akuqhelekanga.
Kwimeko enjalo, qiniseka ukuba ubona ugqirha wakho uze uthethe ngale nto, kuba isenokuba luphawu lwengxaki yengqondo efuna unyango, njengoxinzelelo , kunokuba ibe kukunqwenela ukutya nje kuphela.
Kulungile, ngoko ke ujongana njani nokunqwenela ii-carbohydrates?
Kukho iindlela zokuphila ubomi obusempilweni ngale nkanuko yokutya.
- Yitya ngexesha: Ukutya kwakho kudla ngokuba mnandi kakhulu ngokuhlwa. Ngoko ke, yitya isidlo esinempilo esineeprotheyini ezininzi (amaqanda, inyama, intlanzi, iilentili) kwisidlo sakusasa nesasemini. Xa uziva ulambile kancinci malunga nentsimbi yesi-4 emva kwemini, yitya into ene-carbohydrates enempilo (umz. i-popcorn, ii-chickpeas ezibilisiwe, i-cereal enamafutha aphantsi).
- Khetha iikhabhohayidreyithi ezikrelekrele: Awusoloko ufuna itshokholethi, iikeyiki ezinamafutha, okanye ukutya okukhawulezayo. Khetha into enamafutha aphantsi njengeecrackers okanye iipretzels.
- Musa ukuziva unetyala: Musa ukuziva unetyala ngokuthi, "Owu, nditya ii-carbs." Ii-carbohydrate azilotshaba. Akukho nto imbi ngokutya irayisi okanye ipasta encinci kwisidlo sangokuhlwa, ephekwe ngeoyile encinci. Okubalulekileyo bubungakanani kunye nendlela ephekwe ngayo.
- Khetha "ukutya okucothayo": Khetha izinto ongenakukwazi ukuziginya ngaxeshanye, kodwa onokuziphinda-phinda. Umzekelo, ikomityi yetshokholethi eshushu. Awunakuyisela kanye. Xa uyinambitha, uziva wonwabile kwaye unoxolo.
Umyalezo Wokuya Ekhaya
- Kuqhelekile ukunqwenela iicarbohydrates xa uziva ulusizi okanye udiniwe. Oku kusenokuba kunxulumene nekhemikhali esebuchotsheni ebizwa ngokuba yi-serotonin.
- Mhlawumbi lo ngumkhwa owadalwa kwasebuntwaneni okanye ngumphumo wemiqathango engqongqo yokutya.
- Ukuba awukwazi ukulawula iminqweno yakho, wenza izinto ezingaqhelekanga ukuze uyifumane, kwaye imeko yakho yosizi iyaqhubeka, yiyo loo ntoKungaba luphawu lokudakumba. Kwiimeko ezinjalo, kubaluleke kakhulu ukufuna iingcebiso zonyango ngokukhawuleza .
- Ezi nkanuko zinokulawulwa ngokwenza ukhetho olufanelekileyo lokutya (ii-carbohydrate ezinamafutha aphantsi), ukutya izimuncumuncu ezisempilweni rhoqo, kwaye ngaphandle kokuziva unetyala.
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