Kuvamile ukuzizwa ulambile emahoreni ambalwa ngemva kokudla. Lokhu kungenxa yokuthi imizimba yethu idinga amandla ukuze isebenze. Kodwa-ke, uma isisu sakho siqhubeka nokubhonga futhi sicela ukudla okwengeziwe ngemva kwesikhathi esithile, ngisho nangemva kokudla okugcwele, kungaba uphawu lwenkinga yempilo. Ngokwezokwelapha, lolu hlobo lwendlala eningi lubizwa ngokuthi i-polyphagia. Uma uzizwa ulambile ngaso sonke isikhathi, kungcono ukubona udokotela wakho bese ukhuluma ngakho.
Yiziphi izizathu eziyinhloko zokuzizwa ulambile ngaso sonke isikhathi?
Kungase kube nezizathu ezingaphezu kwesisodwa zokulamba kwakho, kodwa ziningana. Ake sibheke ukuthi ziyini.
1. Isifo sikashukela
Kalula nje, ushukela ekudleni esikudlayo uguqulwa ube ushukela, uphethiloli osetshenziswa yimizimba yethu. Kodwa uma unesifo sikashukela, lo ushukela awukwazi ukungena emangqamuzaneni omzimba futhi usetshenziselwe amandla . Esikhundleni salokho, umzimba uwukhipha emchameni. Ngemuva kwalokho, ngenxa yokuthi amangqamuzana awanawo amandla anele, ubuchopho buthola isignali yokuthi "kudingeka ukudla okwengeziwe." Abantu abanesifo sikashukela sohlobo 1 ikakhulukazi banganciphisa isisindo kungakhathaliseki ukuthi badla malini.
| Izimpawu zesifo sikashukela ngaphandle kwendlala | |
|---|---|
| Ukoma ngokweqile | Umlomo owomile ngisho nangemva kokuphuza amanzi. |
| Ukuchama njalo | Ukudinga ukuchama kaningi kunokujwayelekile. |
| Ukwehlisa isisindo | Ukwehlisa isisindo ngaphandle kwesizathu esithile. |
| Umbono ofiphele | Ubunzima bokubona ngokucacile. |
| Ukupholisa amanxeba okulibaziseka | Ngisho nokusikeka okuncane kuthatha isikhathi eside ukuphola. |
| Ukuba ndikindiki ezithweni zomzimba | Ukuzwa ukuqaqamba noma ubuhlungu ezandleni nasezinyaweni. |
| Ukukhathala okuvamile | Ukukhathala okukhulu ngisho noma ungenzi msebenzi. |
2. Amazinga aphansi kashukela egazini (i-Hypoglycemia)
Lolu uhlangothi lwesifo sikashukela. I-Hypoglycemia yilapho amazinga kashukela emzimbeni wakho ehla kakhulu. Lokhu kuvamile kubantu abanesifo sikashukela. Kungabangelwa nesifo sesibindi (i-hepatitis), izinkinga zezinso, umdlavuza we-pancreatic, kanye nezinkinga zama-hormone. Kwezinye izimo ezinzima, isiguli singase senze sengathi sidakiwe, sikhulume kabi, futhi singakwazi nokuhamba.
Uma ushukela egazini wehla ngokuzumayo, umzimba usheshe ufune ukudla ukuze uwugcwalise . Yingakho uzizwa ulambile kakhulu.
3. Ukungalali ngokwanele
Uma ungalali ngokwanele, kuthinta ngqo ama-hormone alawula indlala yethu. Abantu abangalali ngokwanele bavame ukulamba kakhulu futhi bazizwe bengasuthi ngemva kokudla. Hhayi lokho kuphela, kodwa nalapho sikhathele, sivame ukufisa ukudla okunamafutha amaningi, ushukela, nama-calories.
4. Ukucindezeleka
Uma uhlala ucindezelekile futhi ukhathazekile, umzimba wakho ukhiqiza i-hormone ebizwa ngokuthi i-cortisol. Le hormone yandisa indlala. Abantu abaningi bavame ukudla ukudla okunoshukela namafutha amaningi uma becindezelekile ngoba lokhu kudla kunikeza ubuchopho umuzwa wesikhashana wenjabulo. Kufana "nokuvala" izinkinga zakho. Izinto ezifana nokucasuka, izinkinga zokulala, ikhanda elibuhlungu, kanye nokuphazamiseka kwesisu nakho kungaba izimpawu zokucindezeleka.
Ingabe indlela yakho yokuphila nayo iyimbangela yalokhu?
Ngezinye izikhathi, okungaphezu nje kokugula, imikhuba yethu yansuku zonke ingasenza silambe njalo.
5. Ukudla kwakho
Akuzona zonke izinhlobo zokudla ezikusuthisa ngendlela efanayo. Ukudla okunamaprotheni amaningi (inyama engenamafutha amaningi, inhlanzi, imikhiqizo yobisi) kanye nokudla okune- fiber ephezulu (izithelo, imifino, ubhontshisi, amantongomane, kanye nokusanhlamvu okuphelele) kusiza ukulawula indlala. Amafutha anempilo afana namantongomane namafutha enhlanzi nawo abalulekile emizimbeni yethu.
Kodwa uma udla njalo izinto ezifana nama-pastry, isinkwa esimhlophe, ukudla okupakishiwe, kanye nokudla okusheshayo, azinazo izakhamzimba eziningi kodwa zinamafutha amaningi nama-carbohydrate angadingekile. Kuvamile ukuzizwa ulambile futhi ngemva kwesikhashana ngemva kokudla ukudla okunjalo.
6. Eminye imithi
Eminye imithi oyithathayo ingakwandisa indlala yakho. Isibonelo, eminye imithi yokungezwani komzimba (ama-antihistamine), ama-SSRI antidepressants, ama-steroids, eminye imithi yesifo sikashukela, kanye nemithi yengqondo.
Okubaluleke kakhulu: Uma uzizwa ulambile futhi ukhuluphala ngemva kokuqala umuthi, ungalokothi uyeke ukuwuthatha noma ushintshe umthamo ngokwakho. Qiniseka ukuthi ukhuluma nodokotela wakho ukuze ubone ukuthi ikhona yini enye indlela efanele wena.
7. Ukukhulelwa
Kuvamile kakhulu ukuthi omama bazizwe belambile ngesikhathi sokukhulelwa. Lena yindlela yomzimba yokuhlinzeka ngezakhamzimba ezidingekayo kumntwana okhulayo esibelethweni. Ukungayi esikhathini, ukuchama njalo, kanye nokuthamba kwamabele kungaba izimpawu zokuqala zokukhulelwa.
8. Izinkinga Ze-thyroid
I-thyroid iyi-gland emise okwebhabhathane entanyeni yethu. Ikhiqiza ama-hormone alawula isivinini esisebenza ngaso zonke izitho emzimbeni wethu. Uma le gland isebenza ngokweqile, sibiza leso simo ngokuthi i-hyperthyroidism. Kulesi simo, i-metabolism yomzimba iyanda, ngakho-ke sizizwa silambile ngaso sonke isikhathi.
9. I-Diet Soda
Abantu abaningi baphuza i-diet soda bezama ukunciphisa ama-calories. Kodwa-ke, ama-sweeteners okwenziwa kulesi siphuzo anikeza ubuchopho bethu isignali engamanga yokuthi "ama-calories ayeza." Kodwa uma umzimba ungawatholi ama-calories anele, ubuchopho buvula inkinobho "yokulamba" bese busiphoqa ukuthi sithole ama-calories ekudleni.
10. Ukuphelelwa amanzi emzimbeni
Ingabe ulambile noma womile ngempela? Ngezinye izikhathi kulula ukudida lezi zimpawu zomzimba ezimbili. Uma uphelelwe amanzi emzimbeni, ungase uzizwe sengathi ulambile. Isiyezi, ukukhathala, ukuncipha kokuchama, kanye nomchamo omnyama kuyizinye izimpawu zokuphelelwa amanzi emzimbeni.
Ucwaningo oluthile luthole ukuthi ukuphuza ingilazi yamanzi ngaphambi noma ngesikhathi sokudla kungakusiza uzizwe usuthi ngamakhalori ambalwa.
11. Inani lokuzivocavoca okwenzayo (Ukuzivocavoca)
Uma uzivocavoca, umzimba wakho ushisa amafutha . Lokhu kwandisa imetabolism yakho, okuyisilinganiso umzimba wakho osebenzisa ngaso amafutha . Kwabanye abantu, lokhu kungakwenza uzizwe ulambile.
Umlayezo Wokuya Nawe Ekhaya
- Indlala engapheli akuyona into okufanele uyishalazele. Kungaba uphawu lwenkinga yempilo.
- Isifo sikashukela, izinkinga zama-hormone (ikakhulukazi i-thyroid), ukucindezeleka, kanye nokuntuleka kokulala kungaba yizimbangela eziyinhloko zalokhu.
- Qaphela ukudla kwakho. Ukudla ukudla okucebile ngamaprotheni kanye ne-fiber kungakusiza uzizwe usuthi isikhathi eside.
- Ngezinye izikhathi sizizwa somile (siphelelwa amanzi emzimbeni) njengokungathi silambile. Ngakho-ke phuza amanzi anele usuku lonke.
- Uma ukhathazekile ngalokhu, into engcono kakhulu ongayenza ukubona udokotela womndeni wakho (udokotela) bese ucela iseluleko, kunokuzama ukuthola imbangela ngokwakho.
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