Wake wazizwa ngale ndlela? Uma uzizwa ulambile kancane, uthatha ukudla okulula esitolo, iphakethe lamabhisikidi, noma isiphuzo esimnandi, bese uzizwa usuthi okwamanje. Kodwa ngemva kwesikhathi esithile, ulambile futhi, futhi umzimba wakho uzizwa ukhathele. Uzizwa sengathi awuzange uthole noma yikuphi ukudla okunomsoco noma izinzuzo zokudla into emnandi. Lezo zinhlobo zokudla neziphuzo ziqukethe lokho esizokhuluma ngakho.
Ziyini lezi 'khalori ezingenalutho'?
Kalula nje, konke ukudla esikudlayo kunikeza imizimba yethu amandla. Le yunithi yamandla ibizwa ngokuthi "ikhalori." Njengoba nje imoto idinga uphethiloli ukuze isebenze, imizimba yethu idinga amandla, noma amakhalori, ukuze yenze imisebenzi yansuku zonke, iphefumule, icabange, ihambe, yenze konke lokhu.
Kodwa nansi into ebalulekile okufanele uyiqonde. Okunye ukudla, kanye nama-calories akho, nakho kuhlinzeka ngezakhamzimba eziningi ezidingwa yimizimba yethu, njengevithamini , amaminerali, amaprotheni, kanye ne-fiber . Isibonelo, ungadla izinto ezifana no-avokhado, ubisi olunamafutha amancane, amantongomane, izithelo, nemifino. Lokhu sikubiza ngokuthi "ukudla okunomsoco."
Kodwa, ngakolunye uhlangothi, kukhona ukudla okuqukethe amakhalori kuphela futhi okungenawo umsoco. Lokhu kudla kuqukethe ushukela owengeziwe namafutha aqinile njengebhotela. Yilokho esikubiza ngokuthi 'Amakhalori Angenalutho' . Lokhu, njengoba igama lisho, "akunalutho". Lokho kusho ukuthi kukunika amandla kuphela futhi akunikezi ezinye izakhamzimba ezidingwa ngumzimba wakho.
Cabanga nje, lokho okwenziwa yila makhalori angenalutho emzimbeni wakho kufana nokusebenzisa imoto yakho ngophethiloli ngaphandle kokufaka izinto ezibalulekile njengowoyela wenjini kanye ne-coolant. Imoto izogijima ibanga elifushane, kodwa ungacabanga ngomonakalo ewenzayo enjinini? Yilokho kanye okwenzekayo.
Kungani la makhalori angenalutho engalungile empilweni yethu?
Ukujwayela ukudla ukudla okunama-calorie amaningi angenalutho kungaba nemiphumela emibi eminingi empilweni yakho.
1. Ukukhuluphala okungadingekile
Uma umzimba ungakwazi ukusebenzisa amandla avela kuma-calories angenalutho, lawo mandla engeziwe agcinwa emzimbeni njengamafutha. Lena imbangela eyinhloko yokukhuluphala. Sidla okuningi kwalokhu kudla ngoba kunambitheka kahle, kodwa ngoba akunazo izakhamzimba, sisheshe silambe, ngakho-ke sidla kakhulu. Kufana nombuthano omubi.
2. Amazinga kashukela egazini angajwayelekile
Uma sidla ukudla okunama-calories amaningi angenalutho kanye noshukela, amazinga ethu kashukela egazini ayakhuphuka. Bese, ukuze sikulawule, umzimba wethu ukhipha i-hormone eningi ye-insulin. Bese, amazinga ethu kashukela egazini ayawa. Lokhu kubizwa ngokuthi 'i-blood sugar roller coaster'. Uma amazinga ethu kashukela egazini ehla kanje, uzizwa ukhathele, ukhathele, futhi ulambile futhi, ikakhulukazi uma ufisa into emnandi. Ekugcineni, lokhu kungaholelaKwandisa ingozi yokuthola isifo sikashukela sohlobo 2.
3. Ingozi eyengeziwe yezifo ezingamahlalakhona
Amafutha amaningi noshukela kwandisa ukuvuvukala emzimbeni. Lokhu kuvuvukala okungapheli kungavula ithuba lesifo senhliziyo, ezinye izinhlobo zomdlavuza, kanye nezinye izifo eziningi ezimbi.
| Ukudla Okugcwele Izakhamzimba | Ukudla Okunama-calories Angenalutho |
|---|---|
| Izithelo nemifino emisha | Iziphuzo ezinoshukela (i-soda) kanye nama-cordial |
| Okusanhlamvu okuphelele njenge-buckwheat, i-oats, nelayisi elinsundu | Amakhekhe, ama-donuts, amabhisikidi amnandi |
| Amantongomane (ama-cashew, amantongomane, ama-alimondi) kanye nembewu | Ama-Potato Chips, kanye 'nokudla okulula' okufanayo okusemathinini |
| Amaprotheni afana nenhlanzi, inkukhu, amaqanda, kanye nodali | 'I-Short-Eats' (Ama-Patties, Ama-Rolls, Ama-Samosa) |
| I-curd, i-yogurt, ubisi | I-Toffee, ushokoledi kanye nezinye izinto ezimnandi |
Siba kanjani umlutha walokhu kudla?
Ungase ucabange, "Kungani ngingayeki ukudla lezi zinto yize ngazi ukuthi zimbi?" Kunesizathu salokho.
Lokhu kudla, ikakhulukazi lokho okunoshukela omningi, usawoti, namafutha (isib., ama-potato chips, ukudla okugcwele ushizi), kuvuselela isikhungo somvuzo ebuchosheni bethu. Uma sidla lokhu kudla, amakhemikhali anjenge-dopamine akhishwa ebuchosheni. Lokhu kusenza sizizwe sijabule futhi siphilile okwesikhashana.
Ngokuhamba kwesikhathi, ubuchopho bethu buyajwayela ukufisa injabulo efanayo ngokuphindaphindiwe. Ngenxa yalokho, siba umlutha walokhu kudla. Kancane kancane, sidinga ukudla okwengeziwe ukuze sithole leyo njabulo. Lena inqubo efana nomlutha wezidakamizwa.
Ngakho-ke uma uzizwa sengathi ufuna ukudla ukudla okumnandi, 'okungenamsoco', akulona iphutha lakho. Ukuthi lokho kudla kwenziwa ngendlela esenza sibe umlutha wako.
Ngakho-ke senzani ngalokhu?
Akunakwenzeka ukuyeka lezi zinto ngokuphelele, kodwa singenza izinguquko ezincane.
- Qaphela: Okokuqala, qaphela ukuthi udlani. Zibuze, "Ingabe ngidla lokhu ngoba ngilambile ngempela? Noma ngiyakulangazelela? Ayikho enye indlela engcono?"
- Khetha ezinye izindlela: Esikhundleni sesiphuzo esinoshukela, phuza ingilazi yamanzi noma ikhabe. Esikhundleni sephakethe lamabhisikidi, yidla ubhanana noma amakinati. Izinguquko ezincane zingenza umehluko omkhulu.
- Ukudla okuphekiwe ekhaya: Yidla ukudla okuphekiwe ekhaya okuningi ngangokunokwenzeka. Lokhu kuzokusiza ukulawula inani loshukela owengeziwe, usawoti, namafutha.
- Funa iseluleko sezokwelapha: Uma ukhathazekile ngesisindo sakho, ukudla okudlayo, noma izimo ezifana nesifo sikashukela, ungacabangi nje, khuluma nodokotela womndeni wakho noma uchwepheshe wezokwelapha ofanelekayo. Angakusiza ukuthi wakhe uhlelo lokudla kanye nendlela yokuphila olusebenza kahle kuwe.
Amakhalori angenalutho ayizitha ezithule ezibhubhisa impilo yethu. Ukuwaqaphela nokuqala izinguquko ezincane nezinhle namuhla kuzoba yindlela engcono kakhulu yokutshala imali ongayenza ukuze ube nekusasa elinempilo.
Umlayezo Wokuya Nawe Ekhaya
- 'Amakhalori angenalutho' abhekisela ekudleni okunoshukela omningi namafutha amaningi, kodwa okungenazo izakhamzimba ezifana namavithamini namaprotheni.
- Ukudla lokhu njalo kungabangela izinkinga ezinkulu zempilo njengokukhuluphala, isifo sikashukela kanye nesifo senhliziyo.
- Iziphuzo ezimnandi, amakhekhe, amabhisikidi, 'ukudla okulula' kanye 'nokudla okungenamsoco' kuyizibonelo ezinhle zama-calories angenalutho.
- Ngenxa yokuthi lokhu kudla kuvuselela isikhungo senjabulo yobuchopho, kunamandla okuba umlutha.
- Khetha ukudla okunomsoco njengezithelo ezintsha, imifino, kanye nokudla okusanhlamvu okuphelele ngangokunokwenzeka. Uma unenkinga ngokudla kwakho, xhumana nodokotela wakho njalo.
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