Uma ukhathele ngemva kokusebenza ehhovisi, ingabe uvele ucabange, 'Shh, ukube benginayo ibhisikidi likashokoledi...'? Noma uzizwa sengathi awukwazi ukuphila ngaphandle kwenkomishi ye-ayisikhilimu ngemva kwesidlo sakusihlwa? Lokhu 'kunxanela ama-carbohydrate' kuvamile kwabaningi bethu. Kodwa ungakhathazeki, kunezinto eziningi esingazenza ukuze sikulawule.
Kungani sifisa ama-carbohydrate anje?
Ngokuvamile, lezi zifiso ziza lapho sicindezelekile . Cabanga ngakho, uma udla ama-carbohydrate, ikakhulukazi ushukela, isinkwa, ufulawa, njll., ubuchopho bethu bukhipha ikhemikhali ebizwa ngokuthi i-serotonin, okuyi-'hormone yenjabulo'. Izinto esizifisayo, njengokudla okumnandi, isinkwa esimhlophe, amabhanisi, neziphuzo ezinoshukela, ziyi-carbohydrate elula. Umzimba wethu uyagaya lokhu ngokushesha okukhulu.
Lokhu kukwenza uzizwe ujabule futhi uqabulekile ngokushesha. Kodwa inkinga iwukuthi, lokhu kubangela ukuthi izinga likashukela egazini lakho likhuphuke bese liphinde lehle . Uma leli zinga likashukela lehla, uzizwa ukhathele futhi uvilapha futhi. Bese ufisa okuthile okunoshukela futhi. Kufana nomjikelezo.
Yiziphi ezinye izindlela zokulawula lezi zifiso zama-carbohydrate?
Kulungile, ake sibone ukuthi singenzani ukuze sinqobe lo mkhuba.
1. Sebenzisa ubuchopho bakho kwenye into.
Kunzima ukucabanga ngokulangazelela ukudla uma ingqondo yakho igxile kokunye. Kokunye ukuhlola, ososayensi bathole ukuthi abantu abadlale umdlalo wevidiyo ofana noTetris imizuzu embalwa babenezifiso ezimbalwa zokudla, izidakamizwa, nezinye izinto. Lokhu kungenxa yokuthi ubuchopho bethu bunekhono elilinganiselwe lokugxila ezithombeni eziningi ngesikhathi esisodwa. Ngakho-ke ngesikhathi esizayo lapho uzizwa sengathi ufuna ukudla ikhekhe, zama ukufunda incwadi, ukushayela umngane ucingo, noma ukwenza into oyithandayo.
2. Ukudla Okucabangayo
Ngezinye izikhathi asidli ngoba silambile, kodwa ngoba sinesithukuthezi . Noma mhlawumbe sinomkhuba wokudla i-ayisikhilimu ngemva kwesidlo sakusihlwa. Isixazululo esingcono kakhulu salokhu 'ukudla ngokuqaphela'. Okusho ukuthi, ukucabanga ngokuthi kungani udla lokhu kudla, ujabulela kancane kancane ukunambitheka kokudla, futhi ugxile kulowo mzuzu kuphela.
Uma udla ngale ndlela, ubuchopho bakho buthola isignali yokuthi isisu sakho sigcwele. Ucwaningo luye lwafakazela nokuthi kukhona ukuxhumana okuqinile phakathi kwalo mkhuba nokunciphisa isisindo.
3. Khetha uhlobo olufanele lwama-carbohydrate
Akuwona wonke ama-carbohydrate afanayo. Kudingeka sikhethe ama-carbohydrate 'amahle'. Lawa abizwa ngokuthi ama-carbohydrate ayinkimbinkimbi.Lezi ziwumthombo oyinhloko wamandla emizimbeni yethu. Ngoba zithatha isikhathi ukugaya, amazinga kashukela egazini lakho ayakhuphuka, futhi uzizwa usuthi isikhathi eside.
| Ama-carbohydrate Alula Okufanele Uwagweme | Ama-carbohydrate Ayinkimbinkimbi Ongakhetha Kuwo |
|---|---|
| Isinkwa esimhlophe, amabhanisi, amakhekhe, amabhisikidi | Ilayisi elinsundu, i-millet, i-oats, ibhali |
| Iziphuzo ezinoshukela, iziphuzo ezimnandi, iziphuzo zezithelo (ezinoshukela) | Imifino (izaqathi, ubhontshisi, iklabishi), imifino eluhlaza |
| Ushukela omhlophe, uju | Okusanhlamvu okufana nobhontshisi, uphizi, nobhontshisi oluhlaza |
| I-Kottu, i-paratha, ama-noodle (enziwe ngofulawa wesinkwa) | Ubhatata, umdumbula (ngokuthanda kwakho) |
Uma uthenga ukudla esitolo, ungakhohlwa ukuhlola ilebula ukuze ubone ukuthi kunama-carbohydrate amaningi kanye noshukela owengeziwe . Ngezinye izikhathi ngisho nokudla esicabanga ukuthi “kumnandi” kungaba noshukela omningi kunalokho esikucabangayo.
4. Thola indlela ekusebenzelayo.
Abanye abantu bangakwazi "ukuyeka" izinto ezifana nesinkwa namaswidi "i-cold turkey." Kodwa abanye abantu bathola ukuthi uma bekwenza lokho, baqhubeka becabanga ngalokho kudla. Uma kunjalo kuwe, indlela enhle yokunciphisa ukudla iwukunciphisa kancane kancane ukudla kwakho . Isibonelo, esikhundleni setiye elinoshukela, phuza itiye elingenashukela. Esikhundleni sebhisikidi, yidla i-hummus enama-carrot. Njengoba unciphisa kancane kancane ukudla kwakho, uzobona ukuthi izifiso zakho zamaswidi zizoncipha.
5. Yiba matasa (ukuzivocavoca)
Ukuzivocavoca, ikakhulukazi ukuzivocavoca nge-aerobic , kungasiza ekulawuleni isifiso sakho sokudla. Ngaphezu kwalokho, ukuzivocavoca kuyindlela yemvelo yokuthuthukisa imizwa. Konke lokhu kuzosiza ekuvimbeleni isandla sakho ukuthi singafiki epuletini lamakhukhi.
6. Lala kahle.
Ulale kahle ebusuku? Uma singalali ngokwanele, sivame ukudla amakhalori amaningi phakathi nosuku. Ukungalali kahle kuthinta ama-hormone alawula isifiso sethu sokudla . Lokhu kungaholela nasekukhuleni kwesisindo. Ngakho-ke, zama ukulala kahle ebusuku amahora angu-7-9.
7. Phuza amanzi amaningi.
Esikhathini esiningi, sizizwa silambile ngoba empeleni siphelelwe amanzi emzimbeni . Ngesikhathi esilandelayo lapho uzizwa sengathi ufuna ukudla ama-carbohydrate, zama ukuphuza ingilazi yamanzi kuqala. Iqiniso lokuthi amanzi awanawo ama-calories noma ama-carbohydrate liyinzuzo eyengeziwe. Uma uvilapha ukuphuza amanzi alula, ungangeza amanzi acwebezelayo noma ucezu lwelayisi noma i-orange engilazini yakho yamanzi ukuze uthole ukunambitheka.
8. Phumula kancane.
Ingabe ucindezelekile? Ukucindezeleka kungabangela ukuthi lezi zifiso zokudla zivele ngesikhathi esingalindele. Izinto ezifana ne -yoga nokuzindla zingakusiza ukuthi udle ngokucophelela. Noma ngabe ukuphi, thatha ikhefu lengqondo lemizuzu emi-5. Phefumula kakhulu bese ukhipha umoya kancane. Ngisho nale nto encane ingathulisa ingqondo yakho futhi ilawule izifiso zokudla ezingadingeki.
Umlayezo Wokuya Nawe Ekhaya
- Ukufisa ama-carbohydrate akubangelwa yindlala ngaso sonke isikhathi. Ukucindezeleka, isithukuthezi, kanye nomkhuba nakho kungadlala indima.
- Esikhundleni sama-carbohydrate alula njengoshukela nofulawa wesinkwa, khetha ama-carbohydrate ayinkimbinkimbi njengelayisi elinsundu, imifino, izithelo, kanye nokusanhlamvu.
- Ukulala ngokwanele, ukuphuza amanzi anele, kanye nokuzivocavoca nsuku zonke kuzosiza kakhulu ekulawuleni lezi zifiso.
- Uma ukuthola kunzima ukulawula lo mkhuba, ungesabi ukukhuluma nodokotela womndeni wakho . Uzokunikeza iseluleko esifanele kakhulu.
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