Izinto eziningi eziphawulekayo zenzeka lapho ulahlekelwa isisindo: izingubo zakho zilingana kangcono, unamandla engeziwe, futhi ungase uzizwe uqiniseka nakakhulu. Kodwa empeleni kwenzekani ngaphakathi emzimbeni wakho lapho inombolo esikalini yehla? Izinto eziningi. Futhi lezi zinguquko ezinhle zingaqala ngokushesha kunokuba ucabanga. Eqinisweni, ukulahlekelwa ngamakhilogremu angu-5 kukodwa, ikakhulukazi uma ukhuluphele, kungagxuma-kuqalise izinguquko eziningi zomzimba eziya empilweni engcono.
Ukuqonda ngokugcwele i-biology yokulahlekelwa isisindo ngeke kuthathe isikhathi eside futhi amahora amaningi ekolishi. Ukuze ususe ubunzima ekubhaliseni, nansi incazelo emfushane yokuthi kwenzakalani ngempela emzimbeni wakho phakathi nezigaba zokuqala zokuncipha kanye nezinzuzo zokulahlekelwa ngamakhilogremu angu-5.
amangqamuzana akho amafutha
Uthola isisindo uma udla ama-calories amaningi kunalokho okudingwa umzimba wakho ukuze usekele imisebenzi yawo eyisisekelo—cabanga ngokuphefumula nokugaya ukudla, kanye nokuzivocavoca. Umzimba wakho uguqula lawa ma-kilojoule engeziwe abe amafutha futhi uwagcine kuma-fat cells ukuze uwasebenzise kamuva, uma kwenzeka kushoda.
Uma lokho kuntuleka kungafiki, futhi uqhubeka udlula izidingo zakho ze-caloric, amafutha amaningi agcinwa kumaseli akho, aqala ukukhula futhi abe mkhulu. Lesi yisizathu esenza ukuthi amabhulukwe akho abonakale emancane futhi emancane.
Kodwa lapho uqala ukulahlekelwa isisindo, kwenzeka okuphambene.
Ukudla kukhiqiza isimo sokulinganisela kwamandla okungalungile, lapho amandla engaphansi kwamandla asetshenzisiwe. Umzimba kufanele usebenzise amandla agciniwe ukuze uphile, avela ikakhulukazi emangqamuzaneni ethu amafutha. Ngaphansi kwalokhu 'kucindezeleka' kokulingana kwamandla okungalungile, amahomoni egazini akhulisa amandla amangqamuzana amafutha okukhulula amafutha agciniwe ukuze asetshenziswe njengamandla kwezinye izicubu.
Njengoba lokhu kwenzeka, amangqamuzana amafutha akho ayancipha, futhi ibhulukwe lakho libonakala liba likhulu.
Nokho, lokhu akwenzeki ngokushesha. Ngokusho kwababhali bokubuyekezwa, okushicilelwe kuyi-Journal of the Academy of Nutrition and Dietetics ngo-March 2014, ngesikhathi sokuqala sokulahlekelwa isisindo, umzimba ngokuyinhloko ushisa ama-carbohydrate agciniwe namaprotheni, kanye nenani elikhulu lamanzi. Lesi sigaba sokuqala sithatha izinsuku ezimbalwa noma amasonto, kuze kube yilapho umzimba ushintshela emafutheni avuthayo ukuze uthole amandla. Kodwa-ke, ungalindela ukuthi amangqamuzana akho amafutha aqale ukuncipha ngesikhathi ulahlekelwa ngamakhilogremu angu-5, okusho ukuthi uzoqala ukubona izinguquko zesibuko.
umfutho wegazi lakho
Ngaphandle kokukwazi ukugqoka i-skinny jeans, esinye sezizathu ezinkulu zokulahlekelwa amakhilogremu angu-5 noma ngaphezulu impilo yenhliziyo.
Ukukhuluphala ngokweqile kwandisa umthamo wegazi umzimba wakho okufanele ulithwale emithanjeni yakho yegazi, okwandisa ingcindezi emithanjeni yakho. Ngokuhamba kwesikhathi, umfutho wegazi ophezulu ungaholela ekuncipheni nasekuqineni kwemithambo, kuthinte ikhono lakho lokuthwala igazi elisha, elinomoya-mpilo liye enhliziyweni yakho. Lokhu kwandisa ingozi yokuhlaselwa yinhliziyo, unhlangothi, nesifo senhliziyo.
Izindaba ezinhle ukuthi umthamo wegazi lakho wehla ngokushesha lapho uqala ukuncipha. Ukusebenza kahle kokuncipha kwesisindo kuyamangaza, ngokuncipha kwekhilogremu elingu-1 nje kunokwehla kwephuzu elilodwa kumfutho wegazi. Ngakho-ke, amanani alinganiselwe okuncipha kwesisindo ku-3 kuya ku-5 amakhilogremu ububanzi anganciphisa umfutho wegazi ngamaphuzu angu-3 kuya kwangu-8, okubalulekile mayelana nokunciphisa ingozi yesifo senhliziyo nezinye izimo.
Indlela okwehlisa ngayo umfutho wegazi iyinkimbinkimbi. Kuhlobene nenhlanganisela yokushintsha ama-hormone, ukusebenza kangcono kwezinso, nokuncipha kokucindezeleka enhliziyweni.
amazinga akho e-hormone
Amahomoni ayi-Uber yomzimba wakho. Baphatha imilayezo yamakhemikhali ngegazi kanye nezicubu ezithinta izinto ezifana ne-metabolism, ukukhula nokuthuthuka, ukuzala, umsebenzi wocansi, kanye nomoya. Kodwa amafutha amaningi omzimba angathinta ukusebenza okuvamile kwamahomoni futhi athinte izinqubo ezibalulekile empilweni.
Ucwaningo oluningi, okuhlanganisa nocwaningo olwanyatheliswa kuyi-Journal of Clinical Oncology ngoJulayi 2012, lubonise ukuthi ukukhuluphala ngokweqile noma ukukhuluphala ngokweqile kungandisa amathuba okuba owesifazane abe nomdlavuza webele yamukela amahomoni. Ngokusho kwe-BreastCancer.org, inhlangano ayiqondi ngokugcwele, kodwa kungenzeka ngenxa yokwanda kwamahomoni, okuhlanganisa estrogen, okwenzeka ngesisindo esiningi.
Amafutha asebenza nge-Estrogenically ahlobene nomdlavuza webele. Uma amafutha owalahleka owesifazane kwakungamafutha akhiqiza i-estrogen, khona-ke amazinga e-hormone azokwehla lapho lawo mafutha elahleka. Yingakho ukwehlisa isisindo kunconywa ukunciphisa ingozi yomdlavuza webele.
Ukunciphisa umzimba kungasiza ukwenza amazinga e-hormone ajwayelekile ngokushesha. Ocwaningweni lwango-2012 lweJournal of Clinical Oncology, abesifazane behle ngo-10% wesisindo somzimba wabo phakathi novivinyo lwezinyanga eziyi-12, futhi omaka bamahomoni amaningana afana ne-estrogen, kanye ne-testosterone, behla ngo-10-26%.
Kuyathakazelisa ukuthi kungakhathaliseki ukuthi abesifazane balahlekelwa isisindo ngokudla kuphela noma ngenhlanganisela yokudla nokuzivocavoca kube nomthelela emiphumeleni. Abesifazane abadla ukudla futhi bahlanganyele ekuzilolongeni njalo babe nokuncipha okukhulu kakhulu kwamahomoni angaba sengozini.
iphango lakho
Nokho, akuzona zonke izindaba ezinhle. Nakuba amazinga angaba yingozi kwamanye amahomoni eshintsha kahle, ezinye izinguquko ezingezinhle zamahomoni zingenzeka, ezingathinta ikhono lakho lokulahlekelwa ngamakhilogremu angu-5 bese ungakwenzi. Abantu bahlelelwe ukuthi bagcine amafutha emzimbeni uma kwenzeka kuba nendlala. Imizimba yethu ijwayele ukujwayela ukushoda kwekhalori ngomzamo wokuyigcina i-homeostasis futhi wonge amafutha.
Ukuze kugcinwe isimo esikhona, amazinga e-hormone avuselela inkanuko ayakhuphuka i-ghrelin, ngenkathi amazinga we i-leptin icindezela isifiso sokudla. Lezi zinguquko zamahomoni zingaqhubeka ngisho nangemva kokuba usufinyelele umgomo wakho, okwenza kube nzima ukulondoloza ukuncipha kwesisindo.
imisipha yakho
Uma ulahlekelwa amakhilogremu angu-5 ngosizo lokuzivocavoca umzimba wakho uzozivumelanisa nezimo. Ekuqaleni kohlelo olusha lokuqeqesha, kungenzeka ukuthi ubone imiphumela esheshayo ekuzuzeni kwemisipha nokulahlekelwa kwamafutha. Umzimba wakho unesimo esiphansi, ngakho-ke kuzomele usebenze kanzima futhi uzoshisa amakhalori amaningi kunomuntu ojwayele ukwenza umsebenzi ofanayo.
Izindaba ezinhle ukuthi usuqala ukwakheka; Izindaba ezimbi ukuthi kuzodingeka ukuthi kancane kancane wandise ukushuba, ubude besikhathi, kanye/noma imvamisa yokusebenza kwakho ukuze uqhubeke nokuthola imiphumela.
Iphupho lakho
Ukukhuluphala ngokweqile kwandisa amathuba okuba nenkinga yokulala, futhi ukuba nenkinga yokulala kwandisa amathuba okuba ukhuluphele.
Izindaba ezinhle ukuthi ukulahlekelwa yilawo makhilogremu engeziwe kungathuthukisa ukulala kanye nezici eziyingozi zokukhuluphala. Ocwaningweni lwango-2012 olwenziwa abacwaningi e-Johns Hopkins University School of Medicine, amavolontiya angu-77 ayekhuluphele noma ekhuluphele abika izinkinga ezihlukahlukene zokulala futhi ahlukaniswa ngamaqembu amabili okungenelela: ukudla okwehlisa isisindo noma ukudla okwehlisa isisindo. ukuzivocavoca.
Ngemva kwezinyanga eziyisithupha, womabili amaqembu ayeselahlekelwe ngamakhilogremu angu-7 kanye no-15% wamafutha esisu. Ngenxa yalokho, womabili amaqembu athuthukise isilinganiso sawo sokulala cishe ngo-20%. Ngokusekelwe kulokho okutholakele, ukulahlekelwa ngisho namakhilogremu angu-5 kungakusiza ulale kahle kakhulu.