Isizathu: Ubusika
Kuzo zonke izigidi zeminyaka yokuziphendukela kwemvelo, umzimba womuntu wafunda ukuzivumelanisa nezimo zezulu kanye noshintsho lwezinkathi zonyaka. Empeleni, sonke siyinzalo yalabo abaye bafunda ukwakha kabusha imibala yabo ezimpawu zokuqala zokupholisa. Usuku Olumnyama Olumnyama nobusuku obude Umzimba ubona njengesizathu sokuhlanganisa ama-hormone abhekele ukunqwabelana kwamafutha kanye namandla okulondolozwa kwamandla. Vumela izisulu manje zisebenze ubusuku nemini, futhi ubusika aliphoqi ekhaya futhi liwele kulolofingo, kepha amasethingi asendulo awakwazi ukukhanselwa yizimpikiswano ezinengqondo.
Okufanele ngikwenze:
- Into esemqoka ayihlali ekudleni, ngakho-ke umzimba uzoqala ukudinga amakhalori angeziwe asebenza kakhulu. Ngokungcono ukuyondla ngezitsha ezinikeza umuzwa onethezekile we-satiety okungenani amakhalori. Amasaladi emifino efudumele afudumele nobhontshisi kanye nolunye ubhontshisi, amasobho acwebezelayo anobabayo, izinhlanzi zasolwandle ezinamafutha.
- Sebenzisa impumelelo yempucuko esisiza ukulingisa izinsuku ezinelanga futhi "umnandi" umzimba olinde intwasahlobo. Ama-alamu, alingise ukuntwela, izibani zemithamo ebabandayo ebabandayo kanye nemithamo eyanele yamavithamini d yazifakazela kakhulu ekusebenzeni kwezokwelapha.
Imbangela: Ukuntuleka kwe-Chrome
Ukuphoqelela okungenakuvinjwa kokudla, ikakhulukazi okumnandi, kungakhuluma ngokushoda kwamavithamini nezinto zokulandela umkhondo. Inkinga ejwayelekile ukuntuleka kwe-chromium. Le nto ibandakanyeka ekushintsheni kwe-carbohydrate, ngcono ukukhiqizwa kwe-glucose - umthombo omkhulu wamandla. Ngokushoda kwe-chromium, izakhamzimba ezivela egazini angeke zingene esitokisini, nakho, zikhulisa ukufisa ama-carbohydrate ngokushesha.
Okufanele ngikwenze:
- Okokuqala baxoxa ngenkinga nodokotela wakho futhi benze ukuhlolwa kwegazi kokuqukethwe kwe-macro kanye nezinto ezilandelwayo.
- Njengokuvimbela ukuntuleka kwe-chromium, imvubelo yobhiya, amaqanda, amantongomane, isibindi, ushizi oqinile angasetshenziswa.
Ukungabingeli kuvame ukugqugquzela umuzwa wendlala
Photo: Pexels.com.
Imbangela: Okungabi namahloni
Ukushoda kokulala, kanye nezinye izinhlobo zokuxineka (sizobhala ukuzivocavoca ngokweqile, ukucindezela okukhulu, ukucindezelwa kwezinzwa) kuvuselela ukukhiqizwa okuthuthukisiwe kwe-cortisol stress hormone. Emabanga amafushane, kuhle kakhulu - kusiza ukujabulisa umzimba futhi uthole isisombululo senkinga. Kodwa-ke, izinsuku eziningana zokuntuleka kokulala, kanye nengcindezi engamahlalakhona, ngokwesimo, yenza umzimba ngaphansi kwesenzo se-cortisol ukushintsha ibhalansi namanye ama-hormone. Ikakhulu, ukuhlanganiswa kweLeptin kuncishisiwe ebhekele ukugcwala, kanti izinga le-hormone lendlala lincishisiwe, kunalokho, liyakhula.
Okufanele ngikwenze:
Ukulala okuseqophelweni eliphezulu kungenye yezinto ezibaluleke kakhulu empilweni ejabulisayo nenempilo. Konke okudingekayo kuwe ukuchitha amahora akho asemthethweni angama-7-8 embhedeni. Futhi vumela ama-serials kanye noshokoledi ukulinda.
Imbangela: Amasawoti amaningi
Isizathu sokuthi umzimba uhlala ubuza ukudla, ungacasha ekudleni uqobo. Abasolwa abaphambili banezitsha ezinosawoti nezinongo, kanye neziphuzo ezimnandi zekhabhoni.
Okufanele ngikwenze:
- Bala ukuthi singakanani usawoti ekudleni kwakho kwansuku zonke. Ngubani kanye noMnyango Wezempilo eRussia abasihlosile ekuncomeni ukuze basebenzise hhayi ngaphezulu kwe-5 g ye-sodium chlorine ngosuku (ukuqhathanisa, umuntu ohlala naye waseRussia udla ngaphezulu okuningi).
- Uyacelwa ukuthi uqaphele ukuthi usawoti uvame ukufihlwa kwimikhiqizo engabonakali ama-salns. Imvamisa kungukudla kwasekuseni okwenziwe ngokomile, isinkwa, zonke izinhlobo zemikhiqizo eqediwe, amasoseji, amakhukhi, ukudla okusemathinini.
Isizathu sokuthi umzimba uhlala ubuza ukudla, ungacasha ekudleni uqobo
Photo: Pexels.com.
Imbangela: dehydration
Akuyona imfihlo ukuthi ukoma kuvame ukufakwa kumasker ngaphansi kwendlala. Kulokhu, kungaphazamisa ngisho nangemva kokudla okuminyene, kepha kudlula ngokushesha, kufanelekile nje ukuphuza eyodwa noma izingilazi ezimbili zamanzi noma itiye lekhambi.
Okufanele ngikwenze:
- Gcina umkhondo wemodi yokuphuza. Isidingo soketshezi sincike esimweni sezulu nasemsebenzini womzimba, kepha ngokwesilinganiso, 30 ml wamanzi ngekhilogremu ngayinye yesisindo somzimba.
- Yehlisa ukusetshenziswa usawoti, itiye eliqinile neminye imikhiqizo ye-diuretic.
Imbangela: Ngokushesha njalo ngenyanga
Izinga elinye lama-hormone asemqoka - i-estrogen - liguquguquka njalo ngesikhathi somjikelezo. Ezinsukwini ze-ovulation, ukugxilwa kwayo okuphezulu, futhi ngeke sisakwazi ukucabanga ngokudla. Kepha eduze nasekupheleni kokuya esikhathini, izinga le-estrogen liwela ubuncane, okuthokozisayo isifiso esinesihluku ngempela.
Okufanele ngikwenze:
Esontweni eledlule, umjikelezo ufaka ama-gele ashiywe, ama-bran kanye ne-legumes kwimenyu - Le mikhiqizo iqinisa isizinda se-hormonal.
Ngiyacela umzimba wokuhamba ibanga elide emoyeni omusha: ukuzikhandla okusebenzayo kokuqina okuphakathi kusiza ukubhekana nokuhlaselwa kwesifiso sokudla. Futhi emva kwalokho, ngemuva kokuzivuza ngonembeza ohlanzekile.
Imbangela: Prediabet
Umuzwa owandayo wendlala - esinye sezimpawu eziphazamisayo zokuthuthukisa ukumelana ne-insulin. Lesi sifo, lapho i-glucose ingakwazi ukungena khona esitokisini futhi ikunikeze ngamandla, futhi ukushaya kwenhliziyo kuthunyelwa futhi kubuhlakani futhi ukuze kusebenze umuzwa wendlala.
Okufanele ngikwenze:
- Cacisa ukuxilongwa - I-Therapist ngokuqinisekile izokubeka isivivinyo esithwala uGlucose (ukuhlolwa kwegazi elebhu).
- Yehlisa amaphesenti wezicubu ze-adipose: inani layo elikhulu, ikakhulukazi eliqongelelwe endaweni okhalweni, lihlotshaniswa nengozi enkulu yokumelana ne-insulin.