Ngaba utya iqhekeza lekhekhe elimnandi kusasa uze ufune into emnandi kwakhona emva kweeyure ezimbini? Ngaba utya itshokolethi ukuze ukhulule ukudinwa kunye nokozela okuza emva kwemini, uze usele isiselo esimnandi ukuze ukhulule ukudinwa okuza nayo? Ukuba uziva ufuna ukutya ukutya okumnandi okufanayo emva kokutya ukutya okumnandi kangaka, awuwedwa. Uninzi lwethu lujongene nale meko.
Xa sitya ukutya okumnandi okuqulethe iicarbohydrate ezilula, oko kukuthi, ngaphandle kweproteni okanye amafutha, indlala yethu iyaphela ngokukhawuleza kwaye umzimba ufumana amandla ngoko nangoko. Kodwa kwangaxeshanye, siphinde silambe ngokukhawuleza size sibe nomnqweno wokutya into emnandi kwakhona. Ngoko ke singayisusa njani le nkanuko yeswekile, okanye "iSugar Craving" ngonaphakade? Masithethe ngale nto namhlanje.
Kutheni sinqwenela kangaka iilekese?
Kukho izizathu ezininzi zokuba kutheni sizithanda kangaka iilekese.
Oku kusenokuba yinto eyenzeka ngokwemvelo emizimbeni yethu. Njengoko oogqirha besitsho, "Incasa yokuqala ethandwa ngumntu ukususela ekuzalweni kwakhe imnandi." Iicarbohydrate zivuselela ukuveliswa kwe- serotonin , ikhemikhali esengqondweni yethu esenza sonwabe kwaye sibe sempilweni. Iswekile ikwaluhlobo lwecarbohydrate. Kodwa ezi carbohydrate zikwafumaneka kwiinkozo ezipheleleyo, iziqhamo, kunye nemifuno, etyebileyo kwi-fiber kunye nezondlo. Zezona zilungileyo emizimbeni yethu.
Kwakhona, xa sisitya iilekese, imizimba yethu ikhupha iikhemikhali ezibizwa ngokuba zii-endorphins . Ezi zisenza sizive sizolile kwaye sikhululekile. Kufana "nokutya okunencasa" kwendalo.
Ukongeza kuko konke oku, ukutya okunencasa kumnandi kakhulu. Ngoko ke xa sisitya into emnandi xa sonwabile, okanye njengesipho kuthi, iba ngumkhwa kwaye siyinqwenela nangakumbi. Xa sicinga ngako konke oku, ngaba kuyamangalisa ukuba sinqwenela iswekile?
Ingxaki ayikokuba sitya ukutya okumnandi ngamanye amaxesha. Ingxaki kukuba sitya ukutya okumnandi kakhulu.
Ukutya okuninzi esikutyayo namhlanje kuneswekile eyongezelelweyo. Kukho neswekile efihliweyo kwisonka, iyogathi, iziselo zeziqhamo, kunye neesosi. Ngokutsho kwe-American Heart Association, kucetyiswa ukuba abafazi banciphise ukutya kwabo iswekile eyongezelelweyo ibe ziitispuni ezi-6 ngosuku kwaye amadoda abe ziitispuni ezili-9. Kodwa abantu abaninzi batya okungaphezulu koko.
Iingcebiso ezikhawulezayo zokulawula ukunqwenela iswekile
Ukuba ngequbuliso unqwenela izinto ezimnandi, nazi ezinye iindlela zokuzilawula. Ezi ziluncedo kakhulu.
| Indlela | Into ekufuneka uyenze ilula... |
|---|---|
| Yitya kancinci uze ulawule iminqweno yakho. | Yitya iqhekeza elincinci lokutya okuthandayo, njengebhisikithi encinci okanye iqhekeza letshokolethi. Oku kuya kukwenza uzive ungcono engqondweni kunokungatyi kwaphela. Kodwa zama ukuhlala ngaphakathi komda weekhalori ezili-150. |
| Yitya nento enempilo. | Ukuba unqwenela itshokolethi, yithi nkxu ibhanana kwisosi yetshokolethi uze uyitye. Okanye xuba iialmonds kunye neetships zetshokolethi uze uyitye. Ngale ndlela, umnqweno wakho uza kwaneliswa kwaye umzimba wakho uza kufumana izondlo ezilungileyo. |
| Yima ngoko nangoko (Yiya eTurkey ebandayo) | Le ndlela iyasebenza kwabanye abantu, kodwa iiyure zokuqala ezingama-48-72 zinzima kancinci. Emva kweentsuku ezimbalwa, ukunqwenela iswekile kunokuncipha. |
| Hlafuna iqhekeza letshungama. | Ukuba ufuna ukuphepha iswekile kwaphela, hlafuna itshungama. Izifundo zibonise ukuba ukuhlafuna itshungama kunciphisa inkanuko. |
| Yitya isiqhamo. | Xa unqwenela into emnandi, gcina isiqhamo kufutshane. Uza kufumana ubumnandi kunye nefayibha kunye nezondlo. Izinto ezifana neerayisi kunye needethi nazo zilungile. |
| Phazamisa | Xa uziva unqwenela ukutya iswekile, vuka uhambe. Phuma uye kuhambahamba, umamele umculo, okanye utsalele umnxeba umhlobo. Oku kuya kukuphazamisa ekufuneni ukutya. |
| Khetha umgangatho. | Ukuba ufuna ngokwenene ukutya into emnandi, khetha into entle nesemgangathweni. Umzekelo, endaweni yetshokholethi enkulu, khetha iqhekeza letshokholethi emnyama elungileyo kwaye uyonwabele. |
| Yitya ngexesha. | Xa ixesha eliphakathi kokutya lisanda, sidla ngokunqwenela ukutya okuneswekile eninzi namafutha amaninzi. Ngoko ke ukutya into ethile rhoqo emva kweeyure ezi-3-5 kunokunceda ukugcina amanqanaba eswekile egazini ezinzile. Khetha ukutya okuneproteni eninzi kunye nefayibha eninzi. |
Ngaba ukutya ngexesha elifanelekileyo kuya kukwenza utye ngakumbi?
Hayi. Ungawahlulahlula ukutya kwakho okuphambili kube ziinxalenye ezincinci. Umzekelo, yitya inxalenye yesidlo sakho sakusasa (njengesilayi sesonka) kwaye utye yonke i-yogurt yakho malunga nentsimbi ye-10 kusasa. Ukuba uyawahlulahlula isidlo sakho sasemini ngendlela efanayo, unokuthintela ukozela nokudinwa emini. Kwakhona, cinga ngento oyiselayo. Iziselo ezimnandi, ikofu, kunye neziselo zeziqhamo zizinto ezongeza iswekile eninzi emzimbeni wakho. Endaweni yoko, qhela ukusela amanzi okanye amanzi acwebezelayo.
Izisombululo zexesha elide zokoyisa ukunqwenela iswekile
Eyona nto ingcono onokuyenza kukuyeka ukunqwenela iswekile ngaphambi kokuba yenzeke. Nazi ezinye iingcebiso zokukunceda wenze loo nto.
1. Ziphephe iiSweeteners zokwenziwa: Ezi azinciphisi ukunqwenela iswekile. Kananjalo azinampembelelo ingako ekulawuleni ukutyeba kwethu.
2. Zinike isipho: Wakuba uphumelele ekulawuleni iminqweno yakho yeswekile, zinike isipho esincinci. Isenokuba yincwadi, imuvi, okanye into enjalo. Kodwa isipho asifanele sibe yinto emnandi. Oku kuya kukunika inkuthazo entle yokuqhubeka nokwenza oku.
3. Cwangcisa: Gcina umkhondo weminqweno yakho yeswekile kangangeveki. Cinga ngento oyityayo kunye nexesha oyinqwenela kakhulu ngalo. Rhoqo, sidla izinto ngokungxama, xa silambile, kuba singenasicwangciso. Ngoko cwangcisa ukutya kwakho kwangaphambili.
4. Fumana inkxaso ngokweemvakalelo: Abantu abaninzi baphendukela kwiilekese xa beziva bexinezelekile, belusizi, okanye benomsindo . Kodwa ukutya akuzisombululi iingxaki zethu ngokweemvakalelo. Cinga ukuba iminqweno yakho yeswekile ibangelwa ziimvakalelo na. Ukuba kuyimfuneko, thetha nomhlobo othembekileyo okanye ilungu losapho. Okanye, kubalulekile ukuthetha nogqirha wakho ngale nto kwaye ufumane ingcebiso yobungcali.
5. Zama amaqhinga ahlukeneyo: Akukho ndlela ifanelekileyo yokulawula ukunqwenela iswekile. Okusebenzayo kwiveki elandelayo kusenokungasebenzi. Into ebalulekileyo kukugcina amaqhinga ahlukeneyo engqondweni ukuze uzame. Kufuneka ufumane okukusebenzelayo.
Okokugqibela, musa ukuzicinezela. Lo ngumkhwa. Ukutshintsha umkhwa kuthatha ixesha. Akulula. Ngoko ke thatha kancinci, yiba nomonde, kwaye ulandele la macebiso. Ungaliphumelela eli dabi!
Umyalezo Wokuya Ekhaya
- Ukunqwenela iswekile yinto abantu abaninzi abayifumanayo kwaye inxulumene neenkqubo zeekhemikhali emzimbeni (ezifana ne-serotonin).
- Endaweni yokungatyi kwaphela, yonwabela into encinci, esemgangathweni (umz. itshokolethi emnyama).
- Ukuba utya into emnandi, yidibanise nento enempilo efana neziqhamo okanye amandongomane.
- Ukutya ukutya okuneproteni kunye nefayibha rhoqo emva kweeyure ezi-3-5 kunokunceda ekuthinteleni ukunqwenela iswekile ngokungeyomfuneko.
- Qaphela ukuba uziva ufuna ukutya iswekile ngenxa yeemvakalelo ezifana noxinzelelo okanye usizi. Funa ingcebiso kagqirha ukuba kuyimfuneko.
- Izithambisi zokwenziwa azisisisombululo sexesha elide koku.
- Kuthatha ixesha ukutshintsha imikhwa, ngoko ke yiba nomonde kuwe.
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