Ukuba unesifo seswekile, mhlawumbi uyazi umahluko umzimba wakho owuvayo emva kokutya. Usenokuba uqhelene nesiyezi esingaqhelekanga, ukudinwa kakhulu, kunye nonxano oluhlala luhleli oluvayo emva nje kokutya. Ngamanye amaxesha unokuba nentloko ebuhlungu. Oku sikubiza ngokuba kukunyuka ngequbuliso kwamanqanaba eswekile egazini, okanye iglucose, emva kokutya.
Kutheni oku kunyuka kweswekile ngequbuliso kuyingozi?
Oku kunyuka ngequbuliso kwamanqanaba eswekile egazini kunokubangela ukuba ulahlekelwe zingqondo. Loo nto yingozi yexesha elifutshane. Nangona kunjalo, amanqanaba eswekile ephezulu egazini ixesha elide ayingozi kakhulu. Kuba kwandisa kakhulu umngcipheko wakho weengxaki ezinkulu, ezihlala ixesha elide, ezifana nesifo sentliziyo, isifo sezintso, kunye nomonakalo wemithambo-luvo .
Inyaniso kukuba, le meko inokulawulwa ngamayeza afanelekileyo kunye nokutya okuchazwe ngugqirha wakho. (Ukuba unengxaki yokulawula amayeza akho, thetha nogqirha wakho ngoko nangoko .) Kodwa, asikuko konke esinokukwenza. Namhlanje, siza kuthetha ngemikhwa elula kakhulu, kodwa esebenzayo kakhulu onokuyongeza kwindlela yakho yokuphila.
Ungayicwangcisa njani indlela yokutya ngokufanelekileyo?
Eyona ndlela ilungileyo yokulawula amanqanaba eswekile emva kokutya kukuqaphela into oyityayo kunye nexesha otya ngalo.
Qala usuku ngesidlo sakusasa esimnandi!
Impazamo eqhelekileyo eyenziwa ngabantu kukungatyi isidlo sakusasa. Ukuba ungatyi isidlo sakusasa uze utye kamva emini okanye ebusuku, amanqanaba eswekile egazini lakho aya kunyuka ngendlela engalawulekiyo. Kodwa musa ukutya nje into eninzi kwiicarbohydrates ezifana nesonka okanye iibhanisi kwisidlo sakusasa. Olunye uphando lufumanise ukuba abantu abatya isidlo sakusasa esineproteni eninzi babenolawulo olungcono lwamanqanaba eswekile egazini labo imini yonke kunabo batya isidlo sakusasa esinecarbohydrates eninzi.
Ngamafutshane, iproteni yinto ecothisa ukugaywa kokutya esikutyayo. Oku kucothisa ukukhululwa kweswekile egazini. Ngoko ke ungalibali ukongeza into efana neqanda, iitshizi, okanye iimbotyi eziluhlaza kwisidlo sakho sakusasa.
Lumka kakhulu ngesidlo sangokuhlwa.
Amanqanaba eswekile egazini adla ngokuba nzima ukuwalawula kamva emini. Yiyo loo nto iingcali ezininzi zicebisa ukuba ukhethe isidlo esinama-carbohydrate aphantsi okanye i-snack kwisidlo sangokuhlwa. Ziphephe ii-carbohydrate ezicutshungulweyo ngokukodwa. Amafutha kunye neeproteni azinyusi iswekile yakho yegazi ngokukhawuleza njengee-carbohydrate. Ukuba unengxaki yokufumana indlela yokulinganisela ukutya kwakho, cela ugqirha wakho ukuba akuthumelele ingcali yokutya egxile kwisifo seswekile.
Gcina isithuba phakathi kokutya.
Ukuba unesifo seswekile okanye isifo seswekile esingaphambi kokuba utye, akulunganga ukungayityi. Oku kungenxa yokuba umzimba wakho udinga ixesha lokusebenzisa iswekile kwisidlo sangaphambili kwaye wehlise amanqanaba ayo. Ngoko zama ukugcina isithuba seeyure ezi-4 ukuya kwezi-5 phakathi kokutya okuphambili . Ukuba kufuneka utye isidlo esincinci, yitya emva kweeyure ezi-2 ukuya kwezi-3 emva kwesidlo sangaphambili.
Ungafumana umbono ocacileyo ngale nto kwitheyibhile engezantsi.
| Inyani | Okufanele ukwenze kunye nokubaluleka kwako |
|---|---|
| Isidlo sakusasa | Qiniseka ukuba utya iiproteni ezininzi (umz. amaqanda, iitshizi, iimbotyi eziluhlaza). Oku kucothisa ukugaywa kokutya kwaye kukhupha iswekile egazini kancinci. |
| Isidlo sangokuhlwa | Iicarbohydrate kufuneka zincitshiswe . Ziphephe iicarbohydrate ezicutshungulweyo ngokukodwa. Oku kubalulekile ekulawuleni amanqanaba eswekile egazini ekupheleni kosuku. |
| Ixesha lokutya | Iiyure ezi-4-5 phakathi kokutya okuphambili. Ukutya okulula emva kweeyure ezi-2-3. Oku kunika umzimba ixesha lokunciphisa amanqanaba eswekile egazini kwakhona. |
Indlela ophila ngayo ingenza umahluko omkhulu!
Njengokutya nokusela, imikhwa yakho yemihla ngemihla nayo inefuthe elikhulu kumanqanaba eswekile egazini lakho.
- Hamba-hamba kancinci emva kwesidlo sangokuhlwa: Uphando lubonise ukuba ukuhamba imizuzu eli-15 emva kwesidlo sangokuhlwa kunokunciphisa amanqanaba eswekile egazini. Okungcono nangakumbi kukuba olu qheliselo luncinci lunokugcina loo manqanaba aphantsi ukuya kuthi ga kwiiyure ezi-3. Xa uzilolonga, umzimba wakho upompa iswekile engakumbi kwimisipha yakho. Oku kuthetha ukuba iswekile esegazini lakho iyasetyenziswa.
- Ukulala kakuhle kubalulekile:Ukuba awulali ngokwaneleyo nokuba bubusuku obunye, umzimba wakho awuyi kukwazi ukusebenzisa i-hormone insulin ngokufanelekileyo, nto leyo enokubangela ukuba amanqanaba eswekile egazini lakho anyuke ngokungeyomfuneko.
- Cinga ngempilo yamazinyo akho: Ukuba unesifo seentsini (gingivitis), amanqanaba eswekile egazini lakho anokuba phezulu kunalawo omntu oneentsini eziphilileyo. Cinga ngale ndlela: xa unentsholongwane yeentsini, kufana nomlo omncinci oqhubekayo emzimbeni wakho. Oku kunokubangela ukuba amajoni omzimba wakho asebenze kakhulu, nto leyo enokuphazamisana nendlela esebenza ngayo i-insulin. Ngoko ke, bona ugqirha wamazinyo rhoqo kwaye uhlole amazinyo akho.
- Sela amanzi amaninzi: Xa umzimba wakho uphelelwe ngamanzi emzimbeni, oko kuthetha ukuba awunamanzi aneleyo, umlinganiselo weglucose egazini lakho uyakhula. Ke ngoko, kubaluleke kakhulu ukusela amanzi amaninzi imini yonke.
- Lawula uxinzelelo: Xa uphantsi koxinzelelo olukhulu, umzimba wakho ukhupha iihomoni ezifana ne-cortisol kunye ne-adrenaline. Ezi zibizwa ngokuba ziihomoni "zokulwa okanye ukubhabha". Ezi homoni zingenza umzimba wakho ungaziva kakhulu kwi-insulin kwaye zibangele ukuba amanqanaba eswekile egazini lakho anyuke. Nangona ungenakuyisusa ngokupheleleyo uxinzelelo ebomini bakho, ukufumana iindlela zokuphumla kunokuba luncedo kumanqanaba eswekile egazini lakho nakwimpilo yakho iyonke.
Umyalezo Wokuya Ekhaya
- Qiniseka ukuba uqala usuku lwakho ngesidlo sakusasa esityebileyo esineproteni . Oku kuya kunceda ukulawula iswekile egazini imini yonke.
- Gcina isithuba seeyure ezi-4-5 phakathi kokutya okuphambili. Oku kunika umzimba ixesha lokulinganisela amanqanaba eswekile.
- Ziqhelise ukuhamba imizuzu eli-15 emva kokutya, ingakumbi emva kwesidlo sangokuhlwa. Oku kusebenza kakhulu ekwehliseni amanqanaba eswekile egazini.
- Ukulala ngokwaneleyo, ukulawula uxinzelelo, kunye nokunyamekela impilo yamazinyo nako kuchaphazela ngqo ulawulo lweswekile.
- Ngaphezu kwako konke, ungaze uphoswe yimithi okanye imiyalelo enikwe ngugqirha wakho kwaye uyilandele ngokuchanekileyo.
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