Ukuthola isisindo ngokungenangqondo kuvame kakhulu emiphakathini yaseNtshonalanga ukuthi kuyinhloko yokubusa kunokuba nje kuphela. Futhi ngenkathi ezimweni eziningi imbangela yilokho ocabanga ukuthi-ukugcina amafutha engeziwe ngoba sidla amakholori amaningi kunokuba sishise-zikhona ezinye izimbangela zokungenwa okungenhloso okungenhloso.
Uma uthola isisindo futhi ungazi ukuthi kungani, nansi izimbangela eziyisishiyagalombili zokuthola isisindo okufanele uziqaphele.
1 - Ukudla kanye nezindlela zokudla
Lokhu, kusobala, yiyona enkulu. Futhi kuyilapho kuyiqiniso ukuthi inani lamakholori esiwagcinile njengamafutha lingancishiswa ukuba lilinganisane (okusho ukuthi, amakholori adliwe amancane amakholori ashisa alingana namakholori agcinwe noma alahlekile), imizimba yabantu yenza kube nzima kakhulu kunalokho. Emzimbeni wethu, ukudla akusho nje ukumela amakholori kanye nokudla; ukudla nakho kwedatha. Uhlobo lokudla esikudlayo lutshela imizimba yethu okuthile mayelana nendawo yethu, futhi ngokuphendula lolo lwazi imizimba yethu iyashintsha indlela ukudla kwethu kuphathwa ngayo futhi igcinwe, hlela ukuthi izifiso zethu ziyashukumiswa noma zisuswe, futhi ziphuthumise noma ziphuthumise umzimba wethu. Ngakho lokho esikudlayo kunomthelela omkhulu kwisisindo sethu, ngaphezu kwamakhilogori amaningi esiwadlayo.
Ngokwesibonelo, ukudla ama-carbs ane-high glycemic index kukhuthaza amazinga ethu e-insulin. Singacabanga nge-insulin njengomgcini wejele - uvala amafutha emangqamuzaneni ethu amafutha, futhi wenqaba ukuyikhulula ukuze sikwazi ukuyishisa.
Ngokugwema i-carbs (ikakhulukazi uhlobo oluphakeme lwe-glycemic) singanciphisa amazinga ethu e-insulin futhi sisize ukugqugquzela amafutha ethu "eboshiwe".
Ukudla amaphethini kungathinta nokuzuza kwesisindo. Ukudla ukudla okuncane ezinhlanu ngosuku, esikhundleni sokudla okubili noma ezintathu, kuhlotshaniswa nenengozi enciphise yokuba ngokweqile.
Kudla ukudla kwasekuseni njalo kucatshangwa ukunciphisa ingozi yokuthola isisindo. Ngakolunye uhlangothi, ukudla ebusuku ngaphambi kokulala kuhlotshaniswa nokukhuluphala (nokuphazamiseka kokulala).
Khumbula ukuthi njengoba sisekhulile, indlela imizimba yethu isingatha ngayo ukuguquka kwekhalori, futhi sivame ukuzuza isisindo ngokukhululekile kunokuba senze intsha yethu engakhathazekile. Lokhu kuzuza kwesisindo ngokuvamile kwenzeka ngaphandle kokushintsha okubonakalayo ekudleni kwethu noma amazinga womsebenzi - ngakho "akuchazwanga."
Uma ubheka ukulahlekelwa isisindo owawutholile ngokungahlosile, ukushaya ibhalansi yekhalori efanele kuyisihluthulelo. Faka imininingwane yakho ku-calculator ye-calorie yokulahlekelwa isisindo esinqunyiwe ngezansi ukuze ufunde ukuthi mangaki amakhalori okufanele udla ngokulahlekelwa isisindo.
2 - Umsebenzi owenziwe ngokwanele
Ukuphila ngendlela yokuphila ngokwemvelo kuhlotshaniswa kakhulu nokuzuza kwesisindo. Futhi ukubuka okuningi kwezokuxhumana kuyindlela yokuziphatha okudlulayo lapho iningi landisa ingozi yesifo sikashukela nokukhuluphala. Ngabe udinga ngempela umzimba?
Ukwebiwa Kwezingu-3
Ukulala amahora angaphansi kuka-7 ubusuku bonke kuhlotshaniswa nokuzuza kwesisindo. Isizathu salokhu, okungenani kancane, ukuthi ukuvimbela ubuthongo kukhulisa ukufisa ukudla kwe-hormone leptin, futhi kwandise ukudla okuvelayo kwe- hormone ghrelin.
Ngakho-ke, uma silele sinqatshelwe ukuthi silambile futhi sidla ngaphezulu.
Ukuqeda ukupheka oku-4
Ukuyeka ukubhema, kuyilapho kuqhamuka kakhulu empilweni, ngokuvamile kuholela ekuzuzeni isisindo. Eqinisweni, izazi zikhomba ukuthi izinhlelo zokuyeka ukubhema zihlanganisa njalo izakhi zokudla nokuzivocavoca ukuvimbela le nkinga.
5 - Izidakamizwa
Imithi eminingi yokwelapha imithi ihlotshaniswa nokuzuza kwesisindo, kuhlanganise:
- Izidakamizwa eziningana ezisetshenziselwa ukwelapha izifo zengqondo ezinjenge-schizophrenia, ukucindezeleka, nesifo se-bipolar
- I-Steroids
- Amaphilisi okulawula ukuzala
- Ezinye izidakamizwa zesifo sikashukela
- Ezinye izidakamizwa ezisetshenziselwa ukuphazamiseka kwengcindezi
Uma uphathwa nganoma iyiphi yalezi zinkinga ngemithi yokwelashwa, khuluma nodokotela wakho ukuthi ngabe umuthi wakho ungase ubambe iqhaza ekuzuzeni isisindo.
6 - I-Endocrine Disorders
Izinkinga eziningana zesistimu ye-endocrine ngokuvamile ziholela ekuzuzeni isisindo. Lokhu kufaka:
- I-Cushing syndrome
- I-Hypothyroidism
- I-Polycystic i-ovary syndrome (i-PCOS)
- Ukwehla kwehomoni yokukhula
Ungahlola nodokotela wakho ukuze ubone ukuthi kufanele uhlolwe nganoma iyiphi yalezi zinkinga.
7 - Izifo ze-Cardiac
Ukuhluleka kwenhliziyo kungumphumela wezinhlobo eziningana zesifo senhliziyo, futhi kuhlotshaniswa nokuzuza kwesisindo ngenxa yokugcina amanzi. Ngenkathi abantu basekhaya behluleka ukuhlakulela i-edema emilenzeni, amakhilogremu angu-10 - 12 angamanzi angagcinwa emzimbeni ngaphandle kokukhiqiza i-edema ebonakalayo.
8 - Ezinye izinkinga zemithi
Ezinye izinkinga zezokwelapha eziningana zingenza ukutholakala kwesisindo ngokubangela ukugcinwa kwamanzi. Ngokwesibonelo, izinkinga zezinso, ikakhulukazi i-nephrotic syndrome, zingaholela ekuzuzeni okunesisindo esivela ku-edema. Ngokufanayo, izinkinga zesibindi ezifana ne-cirrhosis zingakhipha ukugcina amanzi, ikakhulukazi esiswini (isimo esibizwa ngokuthi i-ascites). I-Lymphedema, ukugcinwa kwamanzi okubangelwa ukuvinjelwa kwistimu ye-lymphatic, kungenza futhi uzuze isisindo.
Okubalulekile
Kwabantu abanesisindo esingakaze bazuze imbangela evame kakhulu, ngokude kakhulu, kuhlobene nemikhuba yokudla engafanele kanye nomsebenzi wokuzivocavoca umzimba.
Kodwa uma uthola isisindo ngaphandle kwesizathu esicacile futhi ukholelwa ukuthi uyadla ngendlela efanele futhi uthola isilinganiso esanele sokusebenza ngokomzimba, kufanele uxoxe nodokotela wakho ngokuthi ungabe unesinye sezimbangela zokuthola isisindo.
> Imithombo:
> Allison KC, Grilo CM, Masheb RM, et al. I-Binge Eating Disorder kanye no-Night Eating Syndrome: Isifundo Esiqhathanisa Nezidlo Ezidliwayo. J Consult Clinic Psychol 2005; 73: 1107.
> I-Bhutani S, i-Varady KA. Ukunciphisa Ukunciphisa Ukudla: Isiphi Isibonelo Sokudla Kungcono Kokuvimbela Izifo Zenhliziyo? Isitifiketi seNutriti 2009; 67: 591.
> Filozof C, Fernández Pinilla MC, Fernández-Cruz A. Ukuyeka ukubhema nokusikinyeka kwesisindo. Obes Rev 2004; 5:95.
> Greer SM, Goldstein AN, iPhamende le-Walker. Impact of Sleep Deprivation on Food Isifiso ku-Human Brain. Nat Commun 2013; 4: 2259.