Kungani Kungenzeka Udla Kakhulu, Kakhulu Ngokushesha
Uma kuziwa ekulondolozeni impilo enhle, iningi lethu sicabanga ngezinto ezifana nokudla ukudla okunempilo nokuzivocavoca , kodwa wake wake wacabanga ukunciphisa ukudla kwakho? Nakuba abaningi bethu befundiswe ngezinzuzo zezinto ezifana nokudla izithelo nemifino esisha nokunciphisa ukudla kwethu ushukela, akekho umuntu okhuluma ngendlela esidla ngayo .
Mhlawumbe lokhu kungenxa yokuthi sithandwa kakhulu ngokuchaza ukuthi yini okufanele siyenze futhi akufanele siyidle. Mhlawumbe kungenxa yokuthi sifisa imithetho ecacile yokusika, emnyama nemhlophe yokugcina ukudla okunempilo (okuyizinto ezimbalwa kakhulu). Kodwa akubanga ngoba akubalulekile.
I-Science of Satiety: Indlela Oyazi Ngayo Uma Ugcwele
Isayensi ngemuva kokuzizwa , noma ukungabikho kokulamba, kuyinkimbinkimbi, ukusho okungenani. Eqinisweni, kunemibono eminingi ephikisanayo kanye nokungaziwa uma kuziwa ezindabeni ezihlobene nokudla kanye nemibono efana nendlala, isisu nokudla. Kodwa enye yezinto esiziyo ukuthi indlela yokuzizwa ngayo isetshenziselwa imizimba yethu.
Isikhungo satiety, noma indawo esiyibona uma sigcwele futhi singasalambi, sise hypothalamus. Ubuchopho, ngokuba yilungu eliyinkimbinkimbi kakhulu, lisebenzisa izici eziningana ekulawuleni indlala nokudla ukudla. Ubuchopho buxhomeke ekuhlanganiseni kwezimpawu ze-neural kanye ne-hormonal kusukela emathunjini emathunjini kanye namazinga ezakhiwe egazini ukucacisa ukuthi sigcwele nini noma akusadingeki sidle.
Kukholelwa ukuthi kunezici ezingokwengqondo ezithinta loop yokuxhumana kahle.
Ukuphumula, Udla Ngokushesha!
Uma kuziwa kulezo zibonakaliso ze-neural ne-hormonal ezivela emathangeni omzimba (kuhlanganise nesisu), kuthatha cishe imizuzu engamashumi amabili ukuze isisu sethu sitshele ubuchopho bethu ukuthi sigcwele.
Uma sidla kakhulu kakhulu, singadla ngokushesha indlela yokugcwalisa ngaphambi kokuba ubuchopho bethu bubhalise futhi bugcwele. Lokhu akukona nje kungabangela ukukhathazeka kwesisu, kodwa ukudla ngokweqile kungabangela ukuba sibe nesisindo, senze izinkinga zempilo ezingapheli, futhi sinciphise ikhwalithi yethu nobuningi bokuphila.
Nakuba ukudla ngokweqile kungukukhathazeka okuyinhloko lapho sidla ngokushesha kakhulu, kunezinye izinto ezicatshangelwayo. Uma udla masinyane, ubungozi bokungafuneki ukudla ngokufanele futhi kahle. Lokho abantu abaningi abangakuqapheli ukuthi izinyathelo zokuqala zokuqeda nokugaya ukudla ziqala emlonyeni ngamazinyo ukugaya ukudla zibe izingcezu ezincane namathe ukuze uqale ukuphula ama-molecule athile. Uma sidla kakhulu kakhulu, umbuzo wukuthi umsebenzi omningi wesistimu yokugaya umzimba usebenza kanjani ukuze wenze ukudla okungafanelekile.
Amathiphu okudla okuncane empilweni yakho
Nakuba ukudla okuphuthumayo akuyona into kuphela okumelwe siyihlole lapho sibheka ukudla kanye nempilo yethu, kubalulekile. Zama ukunciphisa ukuthi usheshe udle kanjani usebenzisa le "Ifomu Phansi!" amasu. Ungase uzibone ngokwakho uzonambitha ukudla kwakho, ujabulele ngokwengeziwe, futhi ulahlekelwe isisindo.
- Thatha ukudla okuncane kunalokho okuvame ukukwenza futhi ubeke umlomo emlonyeni wakho.
- Beka izinto zakho (ifolishi, isipuni, izikhwebu, njll) etafuleni noma epulatifheni bese uyikhulula esandleni sakho. Izandla zakho kufanele zikhululeke ekudleni izitsha ngenkathi uhlafuna. Isenzo sokubeka phansi izinto zakho empeleni sikuvimbela ekufundeni ukuluma kwakho okulandelayo njengoba uhlaziya okwedlule.
- With izinto zakho etafuleni noma epulazini, hlaziya ukudla kwakho. Chew it kahle. Naka ukunambitha nokuthungwa. Yize ucwaningo nezincomo zihlukahluka, zama ukuhlafuna ukudla okunomsoco okungenani izikhathi ezingu-5-10 nobunzima, ukudla okunamandla kuze kube izikhathi ezingu-30 ngaphambi kokugwinya.
- Uma usuqedile, gwinya ngokuphelele.
- Uma usumile, thatha imfoloko yakho uphinde ulayishe kabusha ngokudla kokuluma okulandelayo. Qinisekisa ukuthi ungaqala lesi sinyathelo kuze kube yilapho usuqede ngokuphelele ukulunywa kwakho kwangaphambilini.
- Bese-ke, qhubeka le nqubo ye "fork down" ngokudla konke. Qaphela uma isikhathi sakho sokudla sanda. Qaphela futhi uma ngokwemvelo udla kancane noma imali egcwele ngokushesha.