Uyazi iswekile ayikulungelanga, kodwa yintsimbi yesihlanu emva kwemini kwaye ucinga ngokuvula ipakethe yeoatmeal pancakes okanye ukhethe itoti yeCoke kunye neetships. Ukuba oku kuvakala kuyinto eqhelekileyo, awuwedwa. Ngokwe-avareji sidla ngokutya malunga nama-20 eitispuni zeswekile eyongezelelweyo ngosuku ngalunye. Oko kungaphezulu kokuphindwe kabini kumlinganiselo ocetyiswa nguMbutho wezeMpilo weHlabathi (i-WHO), ocebisa ukuba kungabikho ngaphezu kwe-6 itispuni ngosuku kubasetyhini kunye ne-9 kumadoda.
Kodwa ngaba sinokuwunqumla loo mlutha weswekile ukuze wenze umahluko ngokwenene xa kufikwa kwimpilo yakho? Kubonakala kunjalo: Ukunciphisa le nto (uhlobo olufumaneka kwiziselo ezineswekile kunye nezinto ezigayiweyo) kunempembelelo entle phantse kuwo onke amalungu omzimba, ukusuka entliziyweni yakho ukuya kwimpilo yakho yomzimba neyengqondo.
Sikubonisa yonke imiphumo yokuphelisa iswekile eyongezelelweyo emzimbeni wakho.
utshintsho kwingqondo yakho
Asizukukunika ilekese. Ukurhoxiswa kweswekile kunzima, kodwa kuphinda kuqalise ukuphuculwa kwemo yentlalo.
Nantsi indlela esebenza ngayo: Xa usitya iilekese, umzimba wakho ukhulula uqhaqho opioides okanye izinto ezandisa imo, kunye dopamine, i-neurotransmitter evuselela iziko lomvuzo wengqondo yakho. Ngamanye amazwi, ivuselela imvakalelo yokuba sempilweni oye ubhaqwe kuyo.
Ukuthi hayi kwiswekile kuthetha ukuba awuzukufumana ukubetha ngamandla kwengqondo yakho, nto leyo enokukwenza uzive unomsindo kwaye ucaphuka, nto leyo ekhokelela ekubeni ube nentloko ebuhlungu kunye neminqweno eqatha. Uya kuba nemiphumo yokurhoxa ngokukhawuleza, ngokufanayo nomntu oyeka ukutshaya nokusela. Kodwa unganikezeli, ezi mvakalelo zingathandekiyo zihlala iveki okanye ezimbini.
Ngeli xesha, kuhle ukuba kude nalo naluphi na uhlobo lokutya olunokubangela ukuba wenze isono. Qala ngokususa zonke iisnacks ezineswekile kwi-pantry kwaye uphephe indlela yeswiti kwiivenkile ezinkulu. Iswekile ibangela impendulo yokuvuvukala kwingqondo, edlala indima ebalulekileyo ekuxhalabeni nasekudandathekeni. Emva kweeveki ezimbalwa ngaphandle kweelekese, ingqondo yakho iya kubuyela kwisiseko kwaye umoya wakho uya kuphuma.
Ngaphambi kokuba uyazi, ukuphepha iilekese akuyi kuvakala njengedabi elinyukayo. Ukusetyenziswa okuphezulu kwesi sixhobo kuvuselela ingqondo yakho ukuba ivelise inani elikhulu le-opioid kunye ne-dopamine receptors, ebangela ngakumbi. Iminqweno. Xa unciphisa ukutya kweswekile, ingqondo idala ama-receptors ambalwa. Olo tshintsho lwe-neurochemical lwenza kube lula ukungawuhoyi umnqweno xa ubona umntu esitya into emnandi, okanye evumba into ekwindawo yokubhaka oyithandayo.
Ukuphucula intliziyo yakho
Kuyacaca ukuba okukhona uyisebenzisa kancinci le nto, kokukhona uxinzelelo lwegazi luya kuba ngcono. Kwakhona, ukunciphisa izinto eziswiti kusenokunciphisa umngcipheko wokuba nesifo sentliziyo.
Xelela amaqhakuva esikhumbeni
Ngaba utyekele ekubeni namaqhakuva? Olunye uphando, olupapashwe kwiphephancwadi i-Advances in Dermatology kunye ne-Allergology, lwafumanisa ukuba ukutya okuneswekile eninzi kuyawandisa amaqhakuva. I-insulin ibangela amanqanaba aphakamileyo e-IGF-1 umsebenzi wehomoni, oye wadibaniswa nokwanda kobunzima be-acne kunye nokuveliswa kwe-sebum. Xa uyeka ukutya isixa esikhulu sale nto iswiti, i-pancreas yakho ikhupha i-insulin encinci, enokunciphisa ukuqhambuka.
Ukutsho i-sayonara kwiilekese kunokucothisa inkqubo yokuguga yolusu, ngokwenqaku leSebe leDermatology kwiKholeji yezoNyango yaseBaylor. Iswekile egqithisileyo egazini ibophelela kwiiproteni ezifana necollagen kunye ne-elastin ukuze zenze iimolekyuli ezintsha eziyingozi ezibizwa ngokuba iimveliso zokugqibela ze-glycation, okanye AGE. Ii-AGE zonakalisa i-collagen kunye ne-elastin, zibangela ukuba zome kwaye zibe brittle, ezikhokelela kwimibimbi kunye ne-sagging. Iswekile encinci oyidlayo, i-AGE encinci uya kuphuhlisa.
Le yindlela echaphazela ngayo ubunzima bakho
Yeka ukutya izinto ezimnandi kwaye mhlawumbi uya kuphulukana neekhilogram ezimbalwa. Xa utya ukutya okunesondlo, amathumbu akho aya kwazisa ingqondo yakho xa ulambile kwaye uhluthi. Kodwa xa ukhangela icookie, le nkqubo yonxibelelwano iyaphambana. Iswekile iya kwiziko lolonwabo lobuchopho kwaye ibangela ukuba uqhubeke nokutya, nokuba awulambanga.
Kwaye akuphelelanga apho; iswekile yehlisa i-testosterone kwaye ikhokelela kumanqanaba aphezulu e-estrogen, okunciphisa ubunzima bemisipha kunye nokwandisa Amanqatha esiswini. Kwaye, inokubangela ukuxhathisa i-leptin kwaye isenze singabi namvakalelo kwihomoni esixelela ukuba sizele.
Ukuphucula amajoni akho omzimba
Ngokukodwa ngexesha lokubanda kunye nexesha lomkhuhlane, udinga lonke uncedo onokulufumana ukuze uhlale usempilweni. Uphononongo lubonise ukuba iinguqulelo ezisulungekileyo zinokucinezela ukusebenza ngokufanelekileyo kokhuselo lomzimba kwiiyure emva kokusetyenziswa, ukusukela oko ukunciphisa amandla eeseli zakho zegazi ezimhlophe ukulwa iintsholongwane. Ke xa usika okanye unciphisa iswekile egayiweyo, ezo seli zilunge ngakumbi kwaye ziyakwazi ukuthatha abahlaseli.
Iswekile nayo iyayitshintsha isuntswana, eyinxalenye ebalulekileyo yokhuselo lomzimba kwaye inceda ukufunxa iivithamini kunye neeminerali eziyimfuneko ukuze iiseli zokhuselo lomzimba zisebenze kakuhle. Xa iibhaktheriya zethu zamathumbu zingekho kwi-balance, oku kubangela ukuvuvukala kwaye kusibeka emngciphekweni wazo zonke izifo ezingapheliyo, kuquka i-autoimmunity. Emva kokuba siyeke ukutya iswekile, siyayeka ukutya iibhaktheriya ezimbi kunye nefungi emathunjini, ukunciphisa ukuvuvukala, kwaye sivumele ibhaktheriya enenzuzo ukuba iphinde ihlaziye ukuze ikwazi ukulwa ne-pathogens kwaye ifunxe izondlo.
Qaphela amanqanaba amandla
Xa usitya isidlo, i-pancreas yakho ikhupha i-insulin, ihomoni ekunceda ukuba udibanise iswekile ekutyeni ibe namandla ukuze uphembelele umzimba nengqondo yakho. I-pancreas ikwalawula umthamo weglucose egazini; ukuba amanqanaba aphantsi kakhulu, ithumela umyalezo kwingqondo ukuba lixesha lokutya.
Kodwa ukuba ulikhoboka leswekile, amanqanaba akho eglucose akuyo yonke indawo. Izinga leswekile yegazi liyehla linyuka njenge-roller coaster, ngoko ubona i-spikes yamandla ekhawulezayo, elandelwa bubuthongo obukhulu. Ukuba udla ngokutya iziselo zamandla, uya kuqaphela. Ngakolunye uhlangothi, ukuba unamathela kukutya okuphantsi kwe-glycemic, uya kuba nokukhululwa okucothayo kunye nokuzinzileyo kwe-glucose. Esikhundleni sokuphakama, uya kuziva ukuhamba rhoqo kwamandla kulo lonke usuku.
Isibindi sakho siya kukubulela.
Mhlawumbi uyazi ukuba ukuphumla ngotywala kwenza isibindi sakho sonwabe, kodwa uphononongo kwiJenali yeHepatology luveze ukuba ukucutha iswekile nako kunokunciphisa ukugcwala okuyingozi kwamafutha kweli lungu libalulekileyo.
Ngokutsho kweYunivesithi yaseCalifornia, i-fructose (efumaneka phantse zonke iintlobo zeswekile ezongezelelweyo) zicutshungulwa esibindini. Isibindi sinokuphatha izixa ezithobekileyo ze-fructose, kodwa idosi enkulu ilayisha kakhulu inkqubo, ijika i-extreme ibe ngamanqatha ajikeleze isisu sakho kunye namalungu angaphakathi.
Yiyo loo nto le nto imnandi yenye yezona zinto ziqhuba isifo sentliziyo. isibindi esinamafutha angasinxilisayo. Kwezinye iimeko, esi sifo sinokukhula sibe yimeko embi kakhulu ebizwa ngokuba yi-non-alcoholic steatohepatitis, enokukhokelela ekudumbeni, ukukrala, okanye i-cirrhosis. Ukulahla iswekile kunika isibindi ikhefu.
Amathuba okuba nesifo seswekile kunye neengxaki zezintso ancitshisiwe
Ukuncama iilekese nako kwehlisa kakhulu amathuba oHlobo lwe-II lweswekile kunye nomngcipheko ohambelana nesifo sezintso.
Iswekile yeyona nto ibangela ukusilela kwezintso. Izinga legazi eliphakamileyo elingalawulekiyo lingonakalisa imithambo yegazi kwizintso kwaye litshabalalise amandla abo okucoca igazi, ukuvumela ukuba i-toxins yakheke; oku kukhokelela kuhlobo lwe-II yesifo seswekile kunye nokutyeba, ezona zinto zimbini zibalulekileyo kwimingcipheko yesifo sezintso.
sala kakuhle kwi-libido yakho
Kuvela ukuba umkhwa wakho wasekuseni wokutya i-donuts unokuchaphazela kakubi i-sex drive yakho.
Iihomoni zesini, iswekile yegazi esempilweni, kunye nokulinganisela kwe-insulin zinxulunyaniswa ngokusondeleyo kunokuba zijongane neliso. Iswekile yonyusa i-insulin kwaye yenza i-hormone domino effect. Yehlisa i-testosterone kwaye ikhokelela kumanqanaba aphezulu e-estrogen, enokunciphisa ngokwenene umnqweno kumadoda nabasetyhini.