Uma kunenkinga ehhovisi, noma kuliwa kancane ekhaya, ingabe uzizwa sengathi ufuna ukuphuma uyovula ithini lamakhukhi, noma ukuthola ucezu lwekhekhe esitolo? Noma ingabe zikhona izikhathi lapho uzizwa sengathi ufuna ukudla okuthile okumnandi, ibhisikidi, noma i-cracker nsuku zonke cishe ngo-4 ntambama? Uma lezi zinto uzijwayele, awuwedwa. Uma sizizwa sidabukile, sicasukile, noma sikhathele, abaningi bethu banesifiso esinamandla sokudla ukudla okuqukethe ama-carbohydrate, ikakhulukazi amaswidi, amabhisikidi, kanye ne-ayisikhilimu.
Kungani sifisa ama-carbohydrate kangaka?
Ososayensi bakholelwa ukuthi isizathu esiyinhloko salokhu yikhemikhali ebuchosheni bethu. Kalula nje, ubuchopho bethu bune-hormone egcina isimo sethu sengqondo sisezingeni elihle, esenza sijabule futhi sizole. Ibizwa ngokuthi i-serotonin . Ibizwa nangokuthi "i-hormone yokuzizwa kahle."
Ngokusho kwabacwaningi, lapho amazinga ethu e-serotonin ehla, imizwa yethu nayo iyehla. Lokho kusho ukuthi siqala ukuzizwa sidabukile, sicasukile, futhi sinenkinga yokugxilisa ingqondo. Ngakho-ke ngalesi sikhathi, ubuchopho bethu bufuna indlela yokwandisa la mazinga e-serotonin futhi. Uma sidla ukudla okucebile ngama-carbohydrate, umzimba wethu ukhiqiza i-serotonin eyengeziwe.
Njengoba nje sishaja ifoni yethu uma ibhethri liphansi, uma amazinga e-serotonin ephansi, umzimba wethu uzama 'ukuyishaja' ngama-carbohydrate (ama-carbohydrate).
Ngokusho kochwepheshe, abantu abaningi bafisa lawa ma-carbohydrate ngesikhathi esifanayo sosuku. Lokho kuphakathi kuka-3:30 no-5:00 ntambama. Ezweni lakithi, ukudla ukudla okufushane ngesikhathi "setiye lasemini" kungaba umkhuba oklanyelwe ukugcwalisa lesi sidingo.
Ingabe lokhu kumane kuyi-hormone? Noma kukhona ezinye izizathu?
Nakuba indaba ye-serotonin iyiqiniso, abanye ochwepheshe bathi akuyona yodwa imbangela. Kungase kube nezinye izici eziningana ezihilelekile.
- Imicimbi yangaphandle: Zicabange unenkinga enkulu yemali. Ngenxa yalokhu, uzizwa udangele. Ngenxa yalolo dangele, uzizwa ufuna nokudla amaswidi. Lapha, isifiso sokudla asibangelwa ngokuqondile ukwehla kwe-serotonin, kodwa sibangelwa yisenzakalo sangaphandle esibizwa ngokuthi inkinga yemali.
- Umkhuba Ofundiwe: Lokhu kuvame ukuba yinto esiyifunda ebuntwaneni. Cabanga, ngesikhathi usengumntwana, lapho ukhala noma uthukuthela, umama wakho wayekunika ushokoledi noma ibhisikidi ukuze akududuze. Ngakho-ke ngisho nalapho ukhula, lapho uzizwa udangele, ubuyela kulowo mkhuba. Okusho ukuthi, uhlanganisa ukudla nemizwa.
- Ukudla Okuphansi:Kulezi zinsuku, abantu abaningi bazama ukunciphisa isisindo ngokunciphisa ama-carbohydrate (isitashi) njengelayisi nesinkwa. Uma benza lokhu, imizimba yabo ayitholi inani lama-carbohydrate abawadingayo. Ngemuva kwalokho imizimba yabo iqala ukufuna okwengeziwe kuwo. Ngisho noma ungazizwa sengathi ufuna ukudla ucezu lwe-broccoli, uma uzizwa sengathi ufuna ukudla ucezu lwesinkwa, kusho ukuthi umzimba wakho awutholi ama-carbohydrate anele. Lokho akuyona into engavamile.
Ucwaningo luthini ngalokhu?
Ucwaningo ngabantu abathanda ukudla ama-carbohydrate luveze ulwazi oluthakazelisayo. Ake silubheke etafuleni.
| Ukuthola Ucwaningo | Ngamagama alula... |
|---|---|
| Ukudla amakhalori amaningi | Abantu abathanda ukudla ama-carbohydrate bangadla cishe ama-calories angu-800 ngaphezulu ngosuku kunabanye. Lokhu kubangela abanye abantu ukuthi bakhuluphale. Kodwa abanye balawula isisindo sabo ngokuzivocavoca, ukunciphisa ukudla okuyinhloko, noma ukudla ama-carbohydrate anamafutha aphansi njenge-popcorn. |
| Ukuzelapha | Ocwaningweni lwabesifazane abakhuluphele ababethanda ukudla ama-carbohydrate, bakhetha isiphuzo esicebile ngama-carbohydrate kunesiphuzo esicebile ngamaprotheni lapho bezizwa bedangele. Futhi isimo sabo sengqondo sathuthuka ngemva kokuphuza lawo ma-carbohydrate. |
| Ukukhululeka okusheshayo | Uqala ukuzizwa ungcono cishe imizuzu engama-20 ngemva kokudla okuthile okuqukethe ama-carbohydrate. Lokhu kungenxa yokuthi amazinga e-serotonin ayakhuphuka. Eminye imithi yokucindezeleka isebenza ngokulawula amazinga e-serotonin. |
Ingabe lokhu kulangazelela kwakho ukudla kuyinto evamile, noma kuyinto okufanele ukhathazeke ngayo?
Cabanga ngothando lwakho ngalokhu kudla.
Ingabe ufisa ama-carbohydrate kuphela uma ubona omunye umuntu edla okuthile okumnandi? Lokho kuyinto evamile. Noma uzizwa ungcono uma unento ongafuni ukuyenza (njengokunakekela izindleko zasekhaya) bese udla okuthile ukuze ubalekele? Lokho kuyinto evamile futhi ngezinga elithile. Futhi ukufisa ukudla kusihlwa nakho kungaba yinto evamile.
Kodwa, qaphela uma lokhu kwenzeka!
Cabanga nje, ufuna ukudla i-brownie evela ebhikawozi. Uma ungenayo imoto yokufika lapho, bese uhamba ngezinyawo uyoyidla ebusuku kakhulu, emvuleni... lokho kukhulu kakhulu.
Uma unalesi sifiso sokudla esiqhubekayo, esingalawuleki , futhi kubonakala sengathi asinciphisi ukudabuka kwakho, ukukhungatheka, noma isithukuthezi empilweni, akuvamile.
Esimweni esinjalo, qiniseka ukuthi ubona udokotela wakho bese ukhuluma ngalokhu, njengoba kungaba uphawu lwesimo sempilo yengqondo esidinga ukwelashwa, njengokucindezeleka , kunokuba kube nje ukulangazelela ukudla.
Kulungile, ngakho-ke ubhekana kanjani nalesi sifiso sama-carbohydrate?
Kunezindlela zokuphila impilo enempilo ngale ndlela yokudla.
- Yidla ngesikhathi: Isifiso sakho sokudla sivame ukuba sikhulu kusihlwa. Ngakho-ke, yidla ukudla okunempilo okucebile ngamaprotheni (amaqanda, inyama, inhlanzi, amalentili) ngesidlo sasekuseni nesasemini. Uma uzizwa ulambile kancane cishe ngo-4 ntambama, yidla okuthile okunama-carbohydrate anempilo (isib. i-popcorn, ama-chickpeas abilisiwe, okusanhlamvu okunoshukela omncane).
- Khetha ama-carbohydrate ahlakaniphile: Awufuni njalo ushokoledi, amakhekhe anamafutha, noma ukudla okusheshayo. Khetha okuthile okunamafutha amancane njengama-cracker noma ama-pretzels.
- Ungazizwa unecala: Ungazizwa unecala uthi, "O, ngidla ama-carbohydrate." Ama-carbohydrate awasona isitha. Akukho okubi ngokudla ilayisi elincane noma i-pasta yesidlo sakusihlwa, ephekwe ngamafutha amancane. Okubalulekile ubuningi nendlela ephekwe ngayo.
- Khetha "ukudla okuhamba kancane": Khetha izinto ongeke ukwazi ukuzigwinya ngesikhathi esisodwa, kodwa ongazijabulela ngokuphindaphindiwe. Isibonelo, inkomishi kashokoledi oshisayo. Awukwazi ukuwuphuza kanye. Uma uwunambitha, uzizwa ujabule futhi unokuthula.
Umlayezo Wokuya Nawe Ekhaya
- Kuvamile ukufisa ama-carbohydrate uma uzizwa udangele noma ukhathele. Lokhu kungase kuhlobane nekhemikhali ebuchosheni ebizwa ngokuthi i-serotonin.
- Mhlawumbe lokhu kuwumkhuba owasungulwa kusukela ebuntwaneni noma umphumela wemikhawulo eqinile yokudla.
- Uma ungakwazi ukulawula izifiso zakho, wenza izinto ezingavamile ukuze uzithole, futhi isimo sakho sokudabuka siyaqhubeka,Kungaba uphawu lokucindezeleka. Ezimweni ezinjalo, kubaluleke kakhulu ukufuna iseluleko sezokwelapha ngokushesha .
- Lezi zifiso zingalawulwa ngokwenza ukukhetha ukudla okuhlakaniphile (ama-carbohydrate anamafutha aphansi), ukudla ukudla okulula okunempilo ngezikhathi ezithile, futhi ngaphandle kokuzizwa unecala.
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