Ukucabangela nokuzindla kuyaziwa ngokuthuthukisa impilo yengqondo, kepha ukukhona kungaba khona ngempela ukushintsha amafutha omzimba wakho futhi kukusize ulahlekelwe isisindo? Impendulo ikhona ezicikweni ezingokwengqondo zokuzuza isisindo nemikhuba yokudla. Kuye kwaboniswa ukucabangela ukunciphisa ukudla okudliwayo, ukudla ngokomzwelo nokulahlekelwa isisindo. Nansi ulwazi oluthe xaxa mayelana nokuthi ukucabangisisa kungakusiza kanjani ukukhululeka kwesisu nesisu.
Ukucindezeleka Okungapheli Ne-Belly Fat
Ukucindezeleka okungapheli kuye kwahlotshaniswa namafutha amaningi emathunjini, ngokuyinhloko ngenxa ye-cortisol eyengeziwe, okuye kwahlanganiswa nokufa okuphezulu. Ithimba labacwaningi abavela eYunivesithi yaseCalifornia, eSan Francisco, lizimisele ukuthola ukuthi ukunciphisa ukucindezeleka ngokuzindla kwengqondo kungaholela ekulahlekelweni kwamafutha esiswini - ngisho nangaphandle kokushintsha kwesisindo somzimba jikelele. (Ukuzindla sekutholakele ukuthi kuhlotshaniswa nokuphila isikhathi eside.)
Ukuzindla Ngezenzo
Ngenkathi ungase uhlobanise umsebenzi wokuzikhandla omzimba ukuze ulahlekelwe ucwaningo olubi, ukucabangela umqondo kubonisa ukuthi ukuzindla okuqhubekayo kunganciphisa amafutha esiswini. Ishicilelwe ngo-2011 ku- Journal of Obesity , lolu cwaningo lwathatha iqembu elincane labesifazane abangu-47 elinamandla kakhulu noma abakhuluphele (elinomqondo wesikhumba womzimba olinganiselwa ku-31.2), futhi banikeza isigamu sezihloko uchungechunge lwezigaba ezingqondweni zokuzindla kwengqondo.
Lezi zifundo zazibandakanya ukuqeqeshwa ekuqapheliseni ukulamba indlala, ukulangazelela ukudla, ukukhomba ukukhathazeka kokudla ngokomzwelo , ukuqaphela imizwelo emibi, kanye neseluleko sokuzamukela nokwethelelwa kwabanye. Ukuzindla okuqondiswayo kwanikezwa ukwethula amakhono amasha okudla okucatshangelwayo, njengokunaka ukunakwa kokudla nokudla kancane kancane kunokujwayelekile.
Izenzo Zokuzicabangela: Amakilasi, Usuku Lokubuyiselwa Kwama-Retreat, Izabelo Zasekhaya
Sekuphelele, iqembu labafundi lathola amakilasi angu-9 nangehora lesehora kanye nosuku lwama-retreat lokuphumula lapho bakhuthazwa ukuba bazame ukuzindla kwabo namakhono okudla okucabangayo. Baye bakhuthazwa ukuba basebenzise amakhono okucabangela ekhaya emisebenzini yemizuzu engama-30 ngosuku, izinsuku eziyisithupha ngesonto, kanye nangaphambi nangesikhathi sokudla, nokufaka umsebenzi wabo wokucabanga. Kokubili amaqembu okutadisha nokulawula anikezwa iseshini yamahora amabili okudla okunomsoco nokuvivinya umzimba. Ekupheleni kwesikhathi sokutadisha, bonke abahlanganyeli babalwa ngokusabalalisa amafutha esiswini, kanye namazinga e-cortisol egazi.
Imiphumela
Imiphumela emibili eyinhloko yahlolwa: Okokuqala, uhlelo lokunciphisa ukukhathazeka nokucindezeleka kunciphisa ukudla okungokomzwelo? Futhi okwesibini, ingabe yathinta inani lamafutha esiswini kulabo ababambiqhaza?
- Ukudla ngokomzwelo ngcono : Ngokuvamile, abahlanganyeli babhekene nokukhathazeka okungaphansi, ukudla okungavamile ekuphenduleni imizwelo kanye nokudla kwangaphandle, kanye nokuqwashisa okukhulu kwemizwa yomzimba.
- Amazinga e-Cortisol namafutha esiswini : Amazinga egazi we-cortisol ayephansi emkhakheni wezokwelapha jikelele uma kuqhathaniswa neqembu lokulawula, nakuba kungenjalo kakhulu. Ngesikhathi kuphela izihloko ezikhuluphele zihlaziywa, noma kunjalo, amazinga aphansi ayephawulekayo; okungukuthi, amazinga e-cortisol ayephansi kakhulu kuneqembu lokulawula lapho kubalwa abahlanganyeli abaqede kakhulu. Ngaphezu kwalokho, abahlanganyeli ababenokuthuthuka okukhulu ekudleni okucatshangelwayo, abaqaphela kakhulu ukuzwa kwabo indlala futhi baphumelela kakhulu ekunciphiseni ukucindezeleka okungapheli, babe nokunciphisa okukhulu kunamafutha esiswini - kuze kube ngaphezu kwamagremu angama-500, noma ngaphansi kwesigidi esisodwa , phakathi nezinyanga ezine. Ukulahlekelwa kwamafutha esifundeni esiswini kwenzeka ngisho ngaphandle kokushintsha kwesisindo somzimba. Izihloko ezithobekile eqenjini lokulawula, ngokuphambene, zathola isisindo ngesilinganiso phakathi nesikhathi sokutadisha.
Relax Ngini Eat Less
Nakuba lokhu kwakuyinkimbinkimbi encane, izifundo ezifanayo zikhombisa ukuthi iziguli ezikhulu kakhulu zenza kangcono ekunciphiseni ukucindezeleka ngokuzivocavoca. Imiphumela yabo inikeza ukubukeka okuthakazelisayo indlela imikhuba yokuzindla yokunciphisa ukucindezeleka ingasiza ekunciphiseni amazinga e-hormone cortisol, enehlisela elihambisana namafutha esiswini - ngaphandle kokudliwayo kwendabuko. Izifundo zesilwane esidlule ziye zathola ukuxhumana phakathi kokudla kokucindezeleka futhi lapho kutholakala khona amafutha: Izintandokazi zokudla (ngisho namagundane) ziyashintsha ngaphansi kokucindezeleka ekudleni amafutha amaningi noshukela, enezitolo zamandla njengamafutha ashukuthela emzimbeni womzimba. Abacwaningi bathi ukutadisha kwabo kubonisa ukuthi ukuqeqeshwa kwengqondo kubantu kungabasiza ukuba babhekane kangcono nokucindezeleka kanye neminye imizwelo emibi, okungaholela ekusabalaleni okunempilo kwamafutha omzimba ekudleni okungcono nokuphumula ngaphezulu.
Imithombo:
UJennifer Daubenmier, uJean Kristeller, uFrederick M. Hecht, uNicole Maninger, uMargaret Kuwata, uKnnari Jhaveri, uRobert H. Lustig, uMargaret Kemeny, uLori Karan no-Elissa Epel. "Ukungenelela Kwengqondo Ukucindezeleka Ukudla Ukunciphisa I-Cortisol Ne-Fat Breast Among Womenight Over Andight and Obese Women: Isifundo Esilawulwa Ngolwazi Oluhlelekile. " UJ Obes. 2011; 2011: 651936.
UNicole Vogelzangs, u-Aartjan TF Beekman, u-Yuri Milaneschi, uStefania Bandinelli, uLuigi Ferrucci noBrenda WJH Penninx. "I-Cortisol yase-Urinary ne-Six Year Risk of All Causes and Cardivascular Mortality." J Clin Endocrinol Metab 95: 4959-4964, 2010.
UMnuz Nackers, uShawn N. Katterman, uBrighid M. Kleinman, uMegan M. Hood, uLisa Joyce A. Corsica. Ukuzindla kwengqondo njengokungenelela ekudleni, ukudla ngokomzwelo nokulahlekelwa isisindo: Ukubuyekezwa okuhlelekile. Ukudla ama-Behaviors. I-Vol. 15, Iss. 2, ngo-Ephreli 2014, iphe. 197,2 04