Ingabe nawe udla ngokweqile? (Udla ngokweqile) Ake sixoxe ngalokhu ngokuningiliziwe!

Iningi lethu selike labhekana nalokhu ngesinye isikhathi, akunjalo? Cabanga ukuthi uye ephathini elihle, noma ubuya ekhaya uvela osukwini olunzima, futhi uma ubona ukudla okumnandi, uzizwa sengathi udla kakhulu yize usuthi. Ngezinye izikhathi, lapho sidabukile, sikhathele, noma singasenaso isimiso, siyadla ngisho nalapho singalambile. Yilokho esikubiza ngokuthi ukudla ngokweqile . Nakuba lokhu kuyinto evamile ukwenzeka ngezikhathi ezithile, akukuhle emzimbeni wakho uma kuba umkhuba.

Kuyini ngempela ukudla ngokweqile?

Kalula nje, ukudla ngokweqile yilapho udla ukudla okwengeziwe ngisho noma isisu sakho sigcwele futhi ubonisa ukuthi "Sekwanele, sekwanele manje." Kusho ukudla ngesizathu esingesona indlala. Kodwa lokhu akufanele kudidaniswe nesifo sengqondo abanye abantu abasibize ngokuthi "Ukuphazamiseka Kokudla Okubiphile," akunjalo? Kuyisimo esihlukile nesiyinkimbinkimbi kakhulu.

Sonke sidla ngokweqile ngezikhathi ezithile. Lokhu kuhlobene nenqubo yezinto eziphilayo emzimbeni wethu. Uyakhumbula, lapho sikhathazekile noma sicindezelekile , umzimba wethu ukhiqiza i-hormone ebizwa ngokuthi `(Cortisol).` Lapho le hormone `(Cortisol)` yanda, umzimba wethu ucabanga ukuthi, "O, kukhona okungahambi kahle! Sidinga ukuthola ukudla ngokushesha." Yilapho-ke sizizwa khona sifisa ukudla ukudla okunoshukela omningi, amafutha, nosawoti.

Futhi, ukuthi udla ngokushesha kangakanani, ukuthi udlani, ukuthi udla nini, nokuthi wenzani ngenkathi udla konke kudlala indima. Nakuba kulungile ukudla ngokweqile ngezikhathi ezithile, ukudla ngokweqile njalo kungaholela ekuphazamisekeni kwesisu, isilungulela, izinguquko ekulawuleni isifiso sokudla, kanye nokukhuluphala.

Kungani sidla kakhulu? Yiziphi izizathu?

Kunezizathu eziningi zokuthi kungani sidla ngokweqile. Ezinye zazo zihlobene nezinhlobo zokudla esikudlayo, kanti ezinye zihlobene nokuthi kungani sidla nokuthi nini. Ake sibheke izizathu eziyinhloko.

Ukudla Okungokomzwelo Nethonya Lama-hormone

• Ukudla Okungokomzwelo: Isikhathi esiningi, sidla lapho sicindezelekile , sidabukile, sikhathele, noma sinokuthile engqondweni yethu. Cabanga nje, lapho sibuya enkingeni ehhovisi, sidla ukudla okumnandi ukuze sizole. Uma sidla, ubuchopho bethu bukhipha ama-hormone enjabulo abizwa ngokuthi "ama-Endorphins." Ngakho-ke ukudla ukudla kuyinto esijabulisa kakhulu. Uma sidla ukuze sizijabulise, hhayi ukuze silambe, kungenzeka kakhulu ukuthi sidle ngokweqile.
• Umdlalo Wama-hormone: Ngokuvamile, isifiso sethu sokudla silawulwa izimpawu zama-hormone. Ngemva nje kokudla, i-hormone `(Ghrelin)` iyanda futhi sizizwa silambile. Ngemva kokudla, i-hormone `(Leptin)` itshela ubuchopho ukuthi, "Kwanele, sengisuthi." Kodwa uma sidla kakhulu, ibhalansi yalesi simiso sama-hormone iyalahleka. Bese, esikhundleni sokudla ukuze sithole amandla, silingeka ukuba sidle ukuze sijabule.

Ithonya Lezinhlobo Zokudla Nemikhuba Yokudla

• Ukudla Okuthandwayo:Uma sinokudla esikuthandayo, kunzima kancane ukuyeka ukukudla, akunjalo? Cabanga ngokudla okuthandayo okufana nama-French fries, i-pizza, ushokoledi, ne-ayisikhilimu. Uzizwa sengathi udla okuningi kwako.
• Ukudla Okucutshungulwe Kakhulu: Ukudla okuningi okutholakala ezitolo kulezi zinsuku, njengamabhisikidi neziphuzo ezibandayo, kucutshungulwe kakhulu futhi kugcwele izinongo kanye nezilondolozi. Lokhu kudla kukhohlisa ubuchopho bethu ukuba bufune ukudla okwengeziwe ngisho noma sisuthi.
• Isikhathi Sosuku: Abantu abaningi badla kakhulu ebusuku. Sizizwa sengathi sidla okuthile ukuze sinciphise ukukhathala kosuku, ngenkathi sibukele i-TV, noma uma sihleli nje. Sidla ngalesi sikhathi hhayi nje ngoba imizimba yethu idinga amandla.
• Izimo Zomphakathi: Sivame ukuhlangana ndawonye sizungeze ukudla, akunjalo? Emaphathini, lapho sihlangana nabangani, lapho sihlangana nomndeni, ukudla kuyingxenye ebalulekile yokuphila. Ngezikhathi ezinjengalezi, sibanjwa yingxoxo, futhi ngenxa yokuthi abanye bayadla, ngezinye izikhathi sidla kakhulu yize sisuthi, noma ngabe kungakhululeki kancane.
• Amapuleti Amakhulu, Isitayela Se-Buffet (Izingxenye Ezinkulu): Uma uya endaweni yokudlela, noma udla endaweni yokudlela, kunendawo enkulu yokwabelana nokudla okwengeziwe.
• Imithi Ethile: Eminye imithi oyithathayo inganciphisa nomuzwa wokugcwala. Uma uzizwa ngale ndlela ngemva kokuqala umuthi omusha, khuluma nodokotela wakho.
• Ezinye izimo zezokwelapha: Ezinye izimo zezokwelapha ezifana ne -`(Premenstrual Syndrome)` (isimo esenzeka ngaphambi kokuya esikhathini), `(Atypical Depression)` ( uhlobo lokucindezeleka), `(Anxiety)` (ukukhathazeka), `(Prader-Willi Syndrome)`, `(Kleine-Levin Syndrome)` nazo zingabangela ukuthi udle ngokweqile.

Kwenzekani uma udla kakhulu? Ziyini izimpawu?

Uma udla kakhulu, ungase ube nezimpawu ezifana nalezi:

• Ukubuyela kwe-asidi: Kufana ne-gastritis.
• Ukuqunjelwa: Umuzwa wokugcwala esiswini.
• Ukuqunjelwa (`Igesi`): Isisu sigcwele igesi.
• Isishiso senhliziyo: Umuzwa oshisayo phakathi kwesifuba.
• Isicanucanu: Ukuzizwa sengathi uzohlanza.
• Ubuhlungu Besisu: Isisu sibuhlungu.
• Ukukhathala Nokuvilapha: Ukuzizwa ukhathele futhi uvilapha.

Kodwa khumbula, lezi zimpawu zingabangelwa nezinye izinto, hhayi ukudla ngokweqile nje kuphela. Uma lezi zimpawu zihlala isikhathi esingaphezu kosuku, ziba zimbi kakhulu, noma zihlala isikhathi esingaphezu kwesonto, kungcono ukubona udokotela ukuze uthole iseluleko.

Ngokuvamile, ukungakhululeki okubangelwa ukudla ngokweqile kuqala ukuncipha phakathi namahora ambalwa. Ukuhamba kancane nokuphuza amanzi kunganikeza impumuzo esheshayo.

Okubalulekile:Ungase ungaqapheli ukuthi udle kakhulu kuze kube yimizuzu engama-20 ngemuva kokuqeda ukudla. Yilapho uqala khona ukuzwa izinto ezifana nobuhlungu besisu nokukhathala.

Yini okufanele uyenze uma udla kakhulu? Ungayithola kanjani impumuzo?

Ungazizwa unecala noma unamahloni uma udla ngokweqile ngezikhathi ezithile. Kuhlukile kuwo wonke umuntu. Uzozizwa ungakhululekile amahora ambalwa. Phakathi naleso sikhathi, udinga ukuba nomusa kuwe ngenkathi uhlelo lwakho lokugaya ukudla lusebenza. Kunezinto ezimbalwa ongazenza ukusiza umzimba wakho:

• Hamba ngezinyawo: Ukuhamba isikhashana njengokuzivocavoca okulula kungasiza ekunciphiseni igesi nokulawula amazinga kashukela egazini.
• Hlala unamanzi: Uhlelo lwakho lokugaya ukudla ludinga amanzi amaningi ukuze lugaye lokhu kudla okwengeziwe. Ngaphezu kwamanzi alula, izinto ezifana netiye lejinja, itiye le-coriander, kanye netiye le-chamomile zingasiza ekunciphiseni ukungakhululeki esiswini futhi zinciphise igesi.
• Thatha umuthi wokulwa ne-asidi: Ukuthatha umuthi wokulwa ne-asidi (umuthi wokushisa isilungulela kanye nokungagayeki kahle kokudla) ekhemisi nakho kunganikeza impumuzo. Kodwa-ke, akuwona umqondo omuhle ukwenza umkhuba wokwenza lokhu ngaso sonke isikhathi.

Imiphumela emibi yemithi elwa ne-asidi: Abanye abantu bangase babe nokuqunjelwa, isifo sohudo, ukushintsha kombala wendle, kanye nokuqaqamba kwesisu lapho bethatha imithi elwa ne-asidi.

Ungayeka kanjani ukudla ngokweqile?

Ngisho noma udla ngokweqile ngezikhathi ezithile, uma kuba umkhuba, kungashintsha indlela imizimba yethu elawula ngayo indlala futhi kuholele ekukhuleni kwesisindo. Isizathu esiyinhloko sokuthi sidle ngokweqile ngoba kusenza sizizwe kahle. Ngakho-ke, ukwenza izinto ezikwenza ujabule ngaphandle kokudla kungasiza. Zijwayeze ukuzinakekela kahle : ukuzivocavoca umzimba, ulale ngokwanele (kodwa ungalali ngokweqile), futhi wehlise isikhathi sokusebenzisa izinkundla zokuxhumana.

Ezinye izinto ezimbalwa ezingasiza:

• Nciphisa utshwala: Sivame ukudla kakhulu uma siphuza utshwala, ngakho-ke kungcono ukunciphisa utshwala.
• Nciphisa ukudla okunosawoti omningi: Ukudla ukudla okunosawoti omningi kwandisa isifiso sakho samaswidi.
• Yidla imifino nezithelo eziningi: Njengoba lokhu kudla kugcwele i-fiber, uzodla kancane futhi uzizwe usuthi ngokushesha.
• Lawula ukucindezeleka: Ama-hormone okucindezeleka angaphazamisa ukusebenza kwama-hormone alawula indlala nokwaneliseka.
• Yidla kancane: Hlafuna kahle, unambithe, futhi uthathe isikhathi sakho. Lokhu kuzokusiza uzizwe usuthi ngaphambi kokuba uqede ipuleti lakho.
• Yidla ngokucophelela: Qonda ukuthi kungani udla, nini lapho udla, nokuthi yiziphi izinto ezikwenza udle ngokweqile.
• Vivinya umzimba njalo: Ukuzivocavoca umzimba kungenye indlela enhle yokukhiqiza ama-endorphin.
• Hlela ukudla kwakho kwemikhosi kusenesikhathi: kunethuba elikhulu lokudla ngokweqile ebusuku.

Ingabe lokhu kungakwenza ugule? Ingabe kuzokwenza ukhuluphale? Kungani ngizizwa ngikhathele?

Yebo, ukudla ngokweqile kungabangela isicanucanu nokuhlanza. Ukudla ngokweqile kanye noma kabili ngonyaka ngeke kubangele ukukhuluphala ngokuzumayo. Kodwa uma lokhu kuba umkhuba, kungaholela ekukhuluphaleni .

Isizathu sokuzizwa ukhathele uma udla kakhulu ukuthi umzimba wakho kufanele usebenze kanzima ukugaya lokhu kudla okwengeziwe. Bese kuthi, inani legazi eliya kwezinye izitho zomzimba linciphe futhi liqondiswe ohlelweni lokugaya ukudla. Yingakho uzizwa ukhathele futhi ulele. Futhi, sivame ukudla okungaphezu kwalokho esikudingayo, ukudla okunama-carbohydrate amaningi. Uma sidla lokhu, izinga likashukela egazini liyakhuphuka ngokuzumayo, bese lehla ngokuzumayo ('ushukela osheshayo'). Leso futhi yisizathu sokukhathala.

Kufanele ubonane nini nodokotela?

Uma ubulokhu uzizwa sengathi udla ngokweqile ngaphezu kwesisodwa ngesonto izinyanga eziningana, kungumqondo omuhle ukukhuluma nodokotela ngezimpawu zakho kanye nemikhuba yakho yokudla. Banganquma imbangela bese, uma kudingeka, befuna ukwelashwa.

Umlayezo Wokuya Nawe Ekhaya

Kujwayelekile ukuthi sonke sidle ngokweqile ngezikhathi ezithile. Esikhundleni sokuzisola, yiba nomusa kuwe. Kungasiza ukuqonda ukuthi kungani udla nokuthi kwenzekani emzimbeni wakho uma udla. Ukuhambahamba nokuphuza amanzi kungasiza ekunciphiseni ukungakhululeki.

Nakuba ukudla ngokweqile ngezinye izikhathi kungeyona inkinga, uma kuba umkhuba, kungaholela ekukhuluphaleni kanye nezinye izinkinga zempilo. Ngakho-ke, uma udla ngokweqile njalo, ungangabazi ukubona udokotela ukuze akunike iseluleko. Impilo yakho iyakufanelekela!

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