Uyazi ukuthi ushukela awukuphathi kahle, kodwa ihora lesihlanu ntambama ucabanga ukuvula iphakethe lamakhekhe e-oatmeal noma ukhethe ithini le-Coke nama-chips. Uma lokhu kuzwakala kujwayelekile, awuwedwa. Ngokwesilinganiso sivame ukudla amathisipuni angama-20 kashukela owengeziwe usuku ngalunye. Lokho kungaphezu kokuphindwe kabili komkhawulo otuswe yiNhlangano Yezempilo Yomhlaba (i-WHO), eyeluleka amathisipuni angaphezu kuka-6 ngosuku kwabesifazane nangu-9 kwabesilisa.
Kodwa ingabe singawunqamula lowo mlutha kashukela ukuze wenze umehluko ngempela uma kuziwa empilweni yakho? Kubonakala kunjalo: Ukunciphisa lesi sakhi (uhlobo olutholakala eziphuzweni ezinoshukela nasezimpahleni ezigayiwe) kunomphumela omuhle cishe kuzo zonke izingxenye zomzimba, kusukela enhliziyweni yakho kuye empilweni yakho engokomzimba neyengqondo.
Sikubonisa yonke imiphumela yokuqeda ushukela owengeziwe emzimbeni wakho.
izinguquko engqondweni yakho
Ngeke sikunike uswidi. Ukuhoxiswa kukashukela kunokhahlo, kodwa futhi kubangela ukuthuthukiswa kwemizwa ehlala njalo.
Nansi indlela okusebenza ngayo: Uma udla amaswidi, umzimba wakho ukhulula ukwanda ama-opioid noma izinto ezandisa imizwa, kanye dopamine, i-neurotransmitter evuselela isikhungo somvuzo sobuchopho bakho. Ngamanye amazwi, kuvusa umuzwa wenhlalakahle obanjwa kuwo.
Ukuthi cha kushukela kusho ukuthi ngeke ukuthole ukushaywa ubuchopho obukujwayele, okungase kukwenze uzizwe uguquguquka futhi ucasukile, okuholela ekuphathweni ikhanda nokufisa okukhulu. Uzothola imiphumela yokuhoxiswa okukhulu, okufana nomuntu oyeka ukubhema noma ukuphuza. Kodwa ungavumeli, le mizwa engajabulisi ihlala isonto elilodwa noma amabili.
Ngalesi sikhathi, kungcono kakhulu ukuqhela kunoma yiluphi uhlobo lokudla olungakubangela ukuba wenze isono. Qala ngokususa konke ukudla okulula okunoshukela ku-pantry futhi ugweme indawo yoswidi ezitolo ezinkulu. Ushukela udala impendulo yokuvuvukala ebuchosheni, edlala indima ebalulekile ekukhathazekeni nasekucindezelekeni. Ngemuva kwamaviki ambalwa ngaphandle kwamaswidi, ingqondo yakho izobuyela esimeni sokuqala futhi isimo sakho sengqondo sizophuma.
Ngaphambi kokuthi wazi, ukugwema amaswidi ngeke kuzwakale njengempi ekhuphukayo. Ukusetshenziswa kakhulu kwalesi sithako kukhuthaza ubuchopho bakho ukuthi bukhiqize inani elikhulu lama-opioid nama-dopamine receptors, okubangela ukwanda okwengeziwe. izinkanuko. Uma unciphisa ukudla okushukela, ubuchopho budala ama-receptors ambalwa. Lezo zinguquko ze-neurochemical zenza kube lula ukunganaki isifiso lapho ubona othile edla okumnandi, noma ehogela okuthile ebhikawozi lakho eliyintandokazi.
Thuthukisa impilo yenhliziyo yakho
Kusobala ukuthi uma udla kancane le nto, umfutho wegazi wakho uzoba ngcono. Futhi, ukunciphisa izinto ezinoshukela nakho kunganciphisa ingozi yesifo senhliziyo.
Valelisa kumaqhubu esikhumbeni
Ingabe ujwayele ukuba nezinduna? Olunye ucwaningo olwanyatheliswa kumagazini i-Advances in Dermatology and Allergology, lwathola ukuthi ukudla okunoshukela omningi kwandisa izinduna. I-insulin idala amazinga aphakeme omsebenzi we-hormone we-IGF-1, okuye kwaxhunyaniswa nokwanda kokuqina kwezinduna kanye nokukhiqizwa kwe-sebum. Lapho uyeka ukudla inani elikhulu lale nto emnandi, amanyikwe akho akhipha i-insulin encane, enganciphisa ukugqashuka.
Ukuthi i-sayonara kumaswidi kunganciphisa inqubo yokuguga kwesikhumba, ngokusho kwe-athikili yoMnyango Wezesikhumba e-Baylor College of Medicine. Ushukela oweqile egazini ubopha amaprotheni afana ne-collagen ne-elastin ukuze akhe ama-molecule amasha ayingozi abizwa imikhiqizo yokugcina ye-glycation, noma AGE. Iminyaka yobudala ilimaza i-collagen ne-elastin, iyenze yome futhi ibe brittle, okuholela ekubeni imibimbi kanye nokuwohloka. Uma udla ushukela omncane, uzokhula u-AGE.
Yile ndlela okuthinta ngayo isisindo sakho
Yeka ukudla izinto ezimnandi futhi cishe uzolahlekelwa ngamakhilogremu ambalwa futhi. Uma udla ukudla okunomsoco, amathumbu akho azoxwayisa ubuchopho bakho lapho ulambile futhi usuthi. Kodwa uma ufuna ikhukhi, lolu hlelo lokuxhumana luyahlanya. Ushukela uya endaweni yobumnandi yobuchopho futhi ubangele ukuthi uqhubeke nokudla, noma ungalambile.
Futhi akugcini lapho; ushukela yehlisa i-testosterone futhi iholele emazingeni aphezulu e-estrogen, okunciphisa imisipha yemisipha futhi ande amafutha esiswini. Futhi, kungabangela ukumelana ne-leptin futhi kusenze singazweli ku-hormone esitshela ukuthi sigcwele.
Thuthukisa amasosha akho omzimba
Ikakhulukazi ngesikhathi esibandayo nesomkhuhlane, udinga lonke usizo ongaluthola ukuze uhlale unempilo. Ucwaningo luye lwabonisa ukuthi izinguqulo ezicolisisiwe zingacindezela ukusebenza kahle kwamasosha omzimba amahora amaningi ngemva kokusetshenziswa, kusukela ukunciphisa amandla amangqamuzana amhlophe egazi lakho ukulwa namagciwane. Ngakho-ke lapho usika noma unciphisa ushukela ogayiwe, lawo maseli asuke esekulungele futhi akwazi ukumelana nabahlaseli.
Ushukela nawo uyashintsha umagazine, okuyingxenye ebalulekile yesimiso sokuzivikela komzimba futhi esiza ekudleni amavithamini namaminerali adingekayo ukuze amangqamuzana omzimba asebenze kahle. Lapho amagciwane ethu amathumbu engasebenzi, lokhu kubangela ukuvuvukala futhi kusibeka engcupheni yazo zonke izinhlobo zezifo ezingamahlalakhona, kufaka phakathi i-autoimmunity. Uma sesiyeke ukudla ushukela, siyeka ukudla amabhaktheriya athile amabi kanye nesikhunta emathunjini, sinciphise ukuvuvukala, futhi sivumele amabhaktheriya anenzuzo ukuthi aphinde athole ibhalansi ukuze akwazi ukulwa namagciwane futhi amunce izakhi.
Qaphela amazinga wamandla
Lapho udla ukudla, amanyikwe akho akhipha i-insulin, ihomoni ekusiza ukuthi ugaye i-glucose isuke ekudleni ibe amandla ukuze iqhubekisele phambili umzimba wakho nengqondo. Amanyikwe aphinde alawule inani le-glucose egazini; uma amazinga ephansi kakhulu, ithumela umyalezo ebuchosheni ukuthi sekuyisikhathi sokudla.
Kepha uma umlutha kashukela, amazinga akho eglucose agcwele yonke indawo. Amazinga kashukela egazini ehla enyuka njenge-roller coaster, ngakho-ke ubona amandla asheshayo, alandelwa ukukhathala okukhulu. Uma ujwayele ukuphuza iziphuzo ezinikeza amandla, uzokubona lokho. Ngakolunye uhlangothi, uma unamathela ekudleni okune-glycemic ephansi, uzoba nokukhululwa kancane kancane kweglucose. Esikhundleni sokuphakama, uzozizwa ugeleza njalo wamandla usuku lonke.
Isibindi sakho sizokubonga.
Cishe uyazi ukuthi ukuphumula ngotshwala kwenza isibindi sakho sijabule, kodwa ucwaningo ku-Journal of Hepatology lwembula ukuthi ukunciphisa ushukela nakho kunganciphisa ukunqwabelana okuyingozi kwamafutha kulesi sitho esibalulekile.
Ngokusho kweYunivesithi yaseCalifornia, i-fructose (etholakala cishe kuzo zonke izinhlobo zikashukela owengeziwe) icutshungulwa esibindini. Isibindi singakwazi ukuphatha inani elilinganiselwe le-fructose, kodwa umthamo omkhulu ulayisha kakhulu uhlelo, uguqule amafutha amaningi azungeze isisu sakho nezitho zangaphakathi.
Yingakho le nto emnandi ingenye yezimbangela eziyinhloko zesifo senhliziyo. isibindi esinamafutha angenaso utshwala. Kwezinye izimo, lesi sifo singakhula sibe yisimo esibi kakhulu esibizwa ngokuthi i-non-alcoholic steatohepatitis, esingaholela ekuvuvukeni, ezibazini, noma ngisho nesifo sokuqina kwesibindi. Ukuqeda ushukela kunikeza isibindi ikhefu.
Amathuba okuba nesifo sikashukela kanye nezinkinga zezinso ancishisiwe
Ukuyeka uswidi kwehlisa kakhulu amathuba ohlobo lwesifo sikashukela soHlobo II kanye nobungozi obuhambisana nesifo sezinso.
Ushukela uyimbangela yokuqala yokuhluleka kwezinso. Izinga eliphezulu legazi elingalawuleki lingalimaza imithambo yegazi ezinso futhi licekele phansi amandla azo okuhlunga igazi, livumele ubuthi bakheke; lokhu kuholela ohlotsheni lwesifo sikashukela sohlobo lwe-II kanye nokukhuluphala, okuyizinto ezimbili ezibalulekile eziyingozi kakhulu zesifo sezinso.
sala kahle libido yakho
Kuvele ukuthi umkhuba wakho wasekuseni wokudla ama-donuts ungaphazamisa isifiso sakho socansi.
Amahomoni ocansi, ushukela wegazi onempilo, kanye nebhalansi ye-insulin kuxhumene kakhulu kunokubonwa ngamehlo. Ushukela wandisa i-insulin futhi udala umphumela we-hormonal domino. Yehlisa i-testosterone futhi iholela emazingeni aphezulu e-estrogen, anganciphisa ngempela isifiso kubo bobabili abesilisa nabesifazane.