Thola ukuthi ukuhamba kwezidakamizwa, ukudla, nokuya esikhathini kuthinta isisindo sakho
Ingabe ukushintsha kwesisindo nsuku zonke kuvamile? f uzithela njalo ekuseni , mhlawumbe uqaphele ukuthi inombolo esikalini ingashintsha kakhulu kusukela ngosuku olulodwa kuya kwesilandelayo. Ngezinye izikhathi isizathu sokushintsha kwesisindo nsuku zonke sisobala. Mhlawumbe udla isidlo esikhulu ngaphambi kokulala, okwaholela ekutheni uzuze isisindo noma ube nokuzivocavoca kakhulu okubangele ukulahlekelwa isisindo. Kodwa kunezinye izizathu ukuthi isisindo sakho sishintsha nsuku zonke.
Uma uzama ukulahlekelwa isisindo noma ukushintsha ukubunjwa komzimba wakho, ungase ulingeke ukukholelwa ukuthi ukuguquguquka kwesisindo nsuku zonke kungenxa yokulahlekelwa kwamafutha noma ukuzuza kwamafutha. Futhi lokho kungenzeka. Kodwa kunezinye izici eziningi ezithinta isisindo sakho usuku nosuku.
Isisindo somzimba nsuku zonke: Yini ejwayelekile?
Enkulumweni yamuva mayelana nendlela yokulahlekelwa isisindo samanzi , uDkt. Kathleen Wyne, isazi se-endocrinologist-certified certified board, wathi ukushintshwa kwamakhilogremu amahlanu kuyajwayelekile kubantu abaningi usuku nosuku, kodwa ukuthi inani elisezingeni lingashintsha ngamakhilogremu angama-20 kuye ngokuthi ubukhulu bomzimba wakho. Pho kungani kuqhuma okukhulu? Futhi kubangelwa yini lokhu kuguquka kwesisindo somzimba nsuku zonke? Lezi zinto zibangela ukwanda noma ukwehla esikalini.
I-sodium
Ukudla kasawoti ophakeme kungabangela ukugcinwa kwamanzi. Amanzi engeziwe ahlanganisa amakhilogremu esikalini. Abanye abantu banokuzwela kakhulu kwe-sodium futhi bangagcina amanzi amaningi kanti abanye bangaphansi kwalokho.
Ngakho kuthiwani uma ungacabangi ukuthi udla iningi le-sodium? Iningi lethu alisebenzisi ngokweqile umshayeli usawoti ngesikhathi sokudla. Kodwa i-sodium ingafihla ezindaweni ezingalindelekile. Ukunqunywa kwamahlathi, ukudla okufriziwe, kanye namasoso amnandi ngokuvamile kuvame kakhulu kwi-sodium. Isobho esikheniwe yisinye isigwebo esivamile. Izinhlobo eziningi zesobho eliphansi kakhulu ziphezulu kakhulu kwi-sodium. Kodwa ngisho nezikhwama ezenziwe ngokwabo zingaba nosawoti oluningi olongeziwe. Uma ungumdayisi ozama ukunciphisa ukudla okukhulu , ungase ubone ukwanda kwesikalini uma ususe isidlo esikhulu ngesobho se-calori esincane-noma ngabe isisindo silula ukugcinwa kwamanzi.
Ama-carbohydrate
Uma uthanda isinkwa, i-pasta, irayisi namanye ama-carbs we-starchy, inzuzo yesisindo oyibona esikalini ingahle ihlobene nokudla kwakho kwe-carb. Kuwo wonke amagremu we-carbohydrate oyidlayo, umzimba wakho ugcina amagremu amathathu wamanzi ukuze ugcine umthombo wephethiloli. Ngenxa yalesi sizathu, uma udla ukudla okunama-carbohydrate ephezulu kakhulu, isisindo somzimba wakho singase sikhule ngenxa yesisindo samanzi, hhayi ngenxa yamafutha amaningi. Ngaphezu kwalokho, ukudla okunengi kwe- carbohydrate ehlanzekile nakho kuphezulu kwi-sodium. Isibonelo, i-spaghetti kanye nesidlo se-meatball ne-parmesan ushizi kungabangela ukuthi ugcine amanzi ngenxa yokudla kwe-carbohydrate futhi ngenxa yokuqukethwe kasawoti ophezulu.
Isisindo sokudla
Ukudla ukudla kuzokwenza ukuthi isisindo sakho sande kancane njengoba sisetshenzwa ngomzimba wakho. Ukudla okudlayo kunganciphisa ama-ounces ambalwa ngesidlo ngamakhilogremu ambalwa ngosuku. Amanzi ekudleni angenza ukuba isisindo sakho sande futhi, futhi izikhathi eziningi ngemuva kokudla okuningi lokhu kwesisindo samanzi yilokho okubangela ukuthi inombolo ezingeni ikhule. Ngaphezu kwalokho, ngokusho kwamanye ochwepheshe, ukuphuza izindebe ezimbili zamanzi-kusuka eziphuzweni noma emanzini ekudleni-kwandisa isisindo ngesigidi esisodwa.
Ngakho kwenzekani kuzo zonke lezo zisindo? Akuzibopheli ngokuzenzekelayo emathangeni akho. Amakholori okudla angasetshenziselwa ukukhipha izinqubo zemvelo yomzimba wakho noma amandla agcinwe ukuze asetshenziswe kamuva. Imikhiqizo yokudoba isetshenziselwa futhi igxiliwe ngumzimba wakho ngendlela yomchamo nesitokisi (ukuhamba kwezimvu).
Izinyathelo zokuhamba
Cishe uzobona ukushintshashintsha kwesilinganiso ngenxa yokunyakaza kwesilwane. Kungakanani isisindo sakho se-poop? Esicwaningweni sokucwaninga, abaphenyi bathola ukuthi ungakhiqiza ama-125 amagremu angu-170 ngosuku. Lokho kungaphansi kwesigamu esingamatshumi amabili. Kodwa-ke, ezinye izifundo zibika isilinganiso sesisindo sezinyawo zansukuzonke ukuba sibe ngu-106 amagremu ngosuku-ngaphansi kwesigidi sekota. Noma kunjalo, eminye imithombo ibika ukuthi ungase uphelele i-ounce elilodwa ngosuku ngalunye amakhilogremu angu-12 wesisindo somzimba. Okubalulekile? Imikhuba evamile yemilenze iyahluka kodwa ngeke ubone ukuguquguquka okukhulu kwesisindo kusuka emathunjini ukuhamba kuphela. Eqinisweni, ngisho nalapho ulahlekelwa isisindo somzimba, kuzobe sekukhona izinto zokugaya ezihambayo. Isikhathi esivamile sokuphila se-fecal transit kulinganiselwa ukuthi siyashintsha phakathi kwamahora angu-40 kuya kwangu-60 nge-optimal full transit time of 24-48 hours. Isikhathi sokuhamba sithuthukiswa uma udla i- fibre yokudla ngaphezulu .
Ukuzivocavoca
Ukuzivocavoca kungabangela ukuthuthumela nokulahlekelwa isisindo samanzi. Abazivocavoca balinganisa ukuthi umuntu ovamile ulahlekelwa ama-ounces angama-25 kuya kwangu-45 oketshezi ngehora ngesikhathi sokuvivinya umzimba, ikakhulukazi umsebenzi we-cardiovascular . Kodwa-ke, leyo namba ingahluka kakhulu ngokusekelwe kwezimo zezulu nezinye izici. Futhi uketshezi olulahlekile ekujuleni akufanele lwenze umehluko esikalini. Kungani? Ngenxa yokuthi amanzi alahlekile ngesikhathi sokuzivocavoca kufanele athathe indawo. Ngakho uma uqaphela ukuthi ulahlekelwa isisindo njalo emva kokuzivocavoca, ungase ufune ukuza nokuhlelwa kwe- hydration plan .
Kodwa ezinye izinhlobo zokuzivocavoca zingabangela ukushintsha kwesisindo nsuku zonke. Ukuphakamisa izisindo noma noma yikuphi ukuqeqeshwa kwamandla kungenza imisipha yakho igcine amanzi. Kungani lokhu kwenzeka? Uma uhlanganyela ekuqeqeshweni kwamandla, udala izinyembezi ezincane emisipha. Isitolo sakho semisipha bese usebenzisa amanzi ukulungisa umonakalo. Uma udala futhi ulungisa lezi zinkampani ezincane zikhala izinhlanzi zakho zibe zikhulu futhi zinamandla.
Imithi
Imithi ethile ingenza ube nesisindo. Abanye bakhulisa ukudla kwakho, abanye bangabangela ukuthi ugcine amanzi, futhi ngokusho kwe-Obesity Action Coalition, "abanye bangathinta indlela umzimba wakho ubamba ngayo futhi ugcine iglucose, engabangela amafutha okugcoba phakathi komzimba wakho." Uma ukhona emithi yokwelapha izimo ezibandakanya isifo sikashukela, ukucindezelwa kwegazi eliphezulu, ukukhathazeka kwemizwelo, ukuhlukunyezwa noma ukuguqulwa kwegazi ungabona ukwanda kwamakhilogremu ambalwa ngenyanga, ngokusho kochwepheshe bezokwelapha ze-OAC. "Abanye abantu bangathola amakhilogremu ambalwa phakathi nonyaka, kanti abanye abantu bangathola amaphilisi angu-10, angu-20 noma ngaphezulu ezinyangeni ezimbalwa nje."
Uma ubona ukwanda okungazelelwe esikalini ngemuva kokuqala imithi entsha, ungabeki ukuphuza imithi. Esikhundleni salokho, khuluma nodokotela wakho noma wezemithi. Ngezinye izikhathi inzuzo yesisindo ijwayelekile futhi ilindeleke, kodwa ngezinye izikhathi kungase kube uphawu lokuthi kukhona okungalungile.
Umjikelezo Wokuya esikhathini
Abaningi besifazane bayaqaphela izinga elilodwa lokuvimbela ukugcinwa kwamanzi ngokushesha ngaphambi nangesikhathi sokuya esikhathini. Ucwaningo luye lwabonisa ukuthi ukugcinwa kwamanzi kagesi kuphakama ngosuku lokuqala lokugeleza kokuya esikhathini. Kuyinto ephansi kunazo zonke phakathi nesikhathi seminyaka yobudala (isigaba esiphakathi somjikelezo wakho) bese kancane kancane sanda ngaphezu kwezinsuku eziyishumi nanye ezithintekayo.
Abalobi besifundo esikhulu sonyaka owodwa bathola ukuthi ukugcinwa oketshezi akuzange kuxhunywe nezinguquko ze-ovarian hormone. Kodwa ezinye izifundo ziye zahlobanisa ukushintsha kwe-estradiol ne-progesterone (ama-hormone akho ama-ovarian) ekushintsheni ekudleni okudliwayo nokudla ngokomzwelo . Ngakho-ke ngenkathi kungahle kube nezinguquko ze-hormonal ezenza isisindo sithole kungenzeka ukuthi lezo zifiso ongakuthola ngaphambi kwesikhathi sakho zingase zikubange udle okungaphezulu noma udle ukudla okuhlukile kunalokho ongakudla ngokujwayelekile -kukhipha ukugcinwa kokuketshezi kwamanzi futhi kungenzeka ukwanda kwesisindo kusuka ekudleni nasekutheni amanzi.
Uma uzama ukulahlekelwa isisindo ngesikhathi sakho, kubalulekile ukuqaphela nokuphatha lezi zindlela zokudla esikhathini . Izinsuku ezimbalwa ze-high-calorie, ukudla okunamafutha aphezulu kunganciphisa kalula amaviki ambalwa okudla okuqhubekayo.
Ukuphuza Utshwala
Utshwala yi-diuretic, ngakho-ke kungenzeka ukuthi ubone ukuthi isisindo esisheshayo sinciphisa uma uqeda ukuvuthwa okungaphezu kokujwayelekile ngesikhathi uphuza. Eqinisweni, abacwaningi bathole ukuthi utshwala lungabangela ukugeleza komchamo kungakapheli imizuzu engu-20 yokudla okuholela ekulahlekelweni kwamanzi okugcoba kanye nokungalingani kwamanzi. Kodwa ukungalingani kungabangela nomzimba wakho ukuba ugcine iziphuzo eziphuzweni ozidlayo nokudla okudlayo. Abaphuzi abaningi badla , noma badla ngokweqile, ukudla okusawoti okubangela ukugcinwa kwamanzi. Umphumela wokuphela wukuthi kungenzeka kakhulu ukubona ukwanda kwesisindo esikalini ngemuva kokuphuza .
Ngabe Isisindo Sami Sizobuyela Kanjani Esijwayelekile?
Kunezizathu eziningi zokuthi ukuguquguquka kwesisindo kwansuku zonke kungenzeka. Izinguquko eziningi zingaxhunyaniswa nezinguquko esisiswini samanzi nemisebenzi evamile yomzimba. Ngakho akukho "isisindo esivamile" ngempela. Cishe akudingeki ukhathazeke uma ubona ushintsho oluncane usuku nosuku. Ungathenga ngisho nesilinganiso sesisindo somzimba esilinganisa amanzi akho wamaphesenti ukuze ubone ukuthi amazinga akho amanzi aguqukayo kanjani ngenyanga.
Kufanele ukhathazeke nini ngezinguquko zansuku zonke? Uma inombolo esikalini iqhubeka ikhula noma ihlala iphakanyisiwe izinsuku ezingaphezu kwezinsuku ezingu-5-7 kungase ibe yinkomba yokukhathazeka ngokwezokwelapha noma nje ukukhula komzimba . Kodwa khumbula ukuthi kokubili imisipha namafutha ukwandisa isisindo sakho, ngakho ukuzuza kwakho kwesisindo akuyona imbi kakhulu.
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