Kutheni usoloko ulambile: 11 Izizathu

Wena ze waziva ngathi kukho olambileyo lonke ixesha? Phakathi imizuzu eli-15 emva kokuba udle isidlo sakusasa, you phinda ekhabhathini, wabeka isandla sakhe kwibhokisi ipapa. Yaye 10 mna usehlelwa ndanditsaleleka akhe ukuya esibindini. Attack bendlala ngaba ukubamba ngalo naliphi na ixesha lemini. Kubonakala ukuba le meko kukho izizathu ezilungileyo. Bona ziphambi kwakho.

ediniwe

Omnye wonobangela zixhaphakileyo yindlala rhoqo ilele nesithukuthezi. Xa ekhaya okanye ntli kakhulu ngomsebenzi ofisi, ingqondo yakho ukhangela umsebenzi ophucukileyo. Ngenxa yoko ecaleni kwakho imagi kunye iti, iilekese kunye namaqebengwana ezahlukeneyo. Kunceda ukuba kudlule ixesha, uyamlandela olucothayo kakhulu. Kitchen sisondela ungathanda umazibuthe xa kungekho msebenzi enye. Ukutya crackers, usoloko uzifumanisa ucinga ukuba awulambanga. Ukusombulula le ngxaki ngokulula: wonditshitshisela ke isizungu kwaye wenze umzimba okwenzayo.

Depression okanye isizungu

Xa uziva udandathekile, ubona kulo nokuhlangula ukutya, ngokuququzelela ukubandezeleka yakho. kwengqondo zilumkisa ukuba ezinye izigulane sixinezelekile, Kholosa ukutya imini yonke, yaye ngoxa akunyanzelekanga ukuba uzive indlala. Olumnandi, umgubo kunye namanqatha, bakholisa ukuba bavale yokunqongophala mood elungileyo. Imvakalelo efanayo abantu elilolo ezama ukusebenzisa ukutya ukuze kubuyekezelwe nokungabi nalo uthando, indlela ovakalelwa ngayo. Lumka, eziva ukudangala ixesha elide. Ukuba Ukudakumba singanyangwa, ungaphulukana ubuchule va indlala ngisho bathenge iimpawu ukuphazamiseka dissociative (ukukhulula neengcinga zakho).

uvalo

Phambi kokuba - imbandezelo linani elikhulu abafazi abakulo ntshikilelo luvo. Abameli Kwisiqingatha entle kuluntu ezi impilo intekenteke abasemngciphekweni. Uxinzelelo ibangela umzimba reactions ezininzi kangangokuba bonke kakhulu kunzima ukuba ukulandelela. Abanye babo basebenza kwinqanaba ienjini. Ubuthongo, ukulahlekelwa iinwele kunye kukuzingxala - ezi ezona ziphambili. Kodwa ngandlel 'ithile, ukuziva luvo, wena musa ukukhetha broccoli, yaye ngokuqhelekileyo Ungayami iilekese okanye ice cream. Fumana iindlela obusempilweni ukukunceda soyise simo. Oku kuya kunceda ekunciphiseni amanqanaba cortisol, yaye umphefumlo wakho uya kubuyela eqhelekileyo.

kwasekuseni ugqaphu

Ukuba uzama ukunciphisa umzimba, ngoko nithe nawubingelela enye izidlo. Kaloku, ngokuba kusasa umzimba akakafiki wachitha kilojoules ngokwaneleyo, ukhetho luba sakusasa. Abanye bethu abanalo ixesha kwasekuseni phambi komsebenzi, kuphelele "kuhlangula" ikomityi yekofu. Kodwa abo abanye benza okubi. Yeqela isidlo uya kukwenza uzive ebudeni bemini ulambile ngakumbi kunesiqhelo. Ukuba uxakeke kakhulu ukuba adle ngaphambi emsebenzini, vuka kusasa, okanye uthathe endleleni kunye iproteni bar. izondlo alunywe kunokunceda utyiwa nciphisa indlala imini yonke.

Ayanele protein eyanele

Cinga nokuba isidlo sakho yonke iqulethe protein? Ngaba ubuya kuyitya imveliso iqanda, pipi, iinkukhu, zobisi ebilisiweyo? Ukuba ukudla iquka ikakhulu carbohydrate, siye wafumana omnye unobangela yindlala rhoqo. Iproteni kubalulekile kwinkqubo nganye ephilayo, oko izondlo zomzimba enyakamisa. Enye proteni plus kukuba yokuba ixesha elide ukuba kwetyiswe kwaye, kunye ifayibha yezityalo, yinxalenye yokutya okunempilo.

iswekile eninzi kakhulu ukutya okungekho mpilweni

Kutheni na iyure emva kokuba bayonakalisa diphu iitshiphusi, uziva ulambile ezixwilayo kwakhona? Impendulo ilula: nangona incasa nomtsalane, sidliwe ngepakethi ayiqulathanga naluphi na izondlo. ukutya okungekho mpilweni, enyanisweni, bakopa isisu sakho, ebangela oko zikwenza. carbohydrate eling'awukazi kunye namafutha, umzimba wakho zithwele calories engenanto.

ukudla eqine

Xa abafazi bebona izidlo engqongqo, ukutsiba izidlo okanye utya kancinci kakhulu, oko kukhokelela imvakalelo yanto esiswini. Ngoko ke musa wena wenze ukuzithandisa ngokunciphisa ubungakanani calories ukwenzela ukuba akunakwenzeka ukuhamba ngokuqhelekileyo. Ngeli xesha, inqanaba iswekile yegazi ivuthuluke, izinga lendlala hormone ghrelin ukunyuka, njengoko kuhluthe hormone idlala - ucutho. Musa ukulibala malunga esiqwini sesityalo kunye snacking lesondlo (umzekelo, izilayi apile kunye ibhotolo butter).

Akuyomfuneko ingqalelo iimfuno zomzimba wabo

Ngelishwa, abafazi abaninzi musa ukunikela ingqalelo ngokwaneleyo kwiimfuno umzimba wakho ngayo. Endaweni yokuba ukulandela ngokungqongqo neemfuno nutritionist. Kodwa xa ufuna ukuba unamathele imida engqongqo emzimbeni wakho? Kulo mzekelo, imiqondiso indlala unako kuthathwa evela ngokunxulumene nale kungalingani. emzimbeni wakho okubonisa ukuba yindlala, kodwa abaziva. Le embi ngalo ukufakwa befuna ukutya phambi kwe TV okanye ikhompyutha. Ukuba ufake phambi ipleyiti enkulu appetizers, akusayi kuba nako ukuyeka ngexesha ze baqaphele imiyalezo kuhluthe.

ngokoma

Ukuba usoloko uziva ulambile, ungafuna usele amanzi kakhulu. Ngamanye amaxesha umzimba ifumana imiyalezo emzimbeni we Unokukuthuthuzela esiswini. impendulo ezingonelanga oma kube lula iqinisekisiwe. Ngalo lonke ixesha uziva ulambile, usele iglasi yamanzi. Ukuba ukuhlasela yindlala akathandi kusebenza, uhlale phantsi etafileni. Kwakhona qaphela ukuba isixa coffee kunxila, ngokuba caffeine ibangela emzimbeni.

intwana yobuthongo

Sele sathetha ngayo idlala kunye ghrelin - hormone onoxanduva kuhluthe kunye nendlala. Xa uthe, Intwana yobuthongo, amanqanaba idlala iyehla. Yiyo loo nto wena ihambela elirholiweyo ukuba adle emini. Alinganayo hormone ukungalingani, zenza okunempilo ulale ngaphambili, kwaye ngaphandle impembelelo elektroniki ngokuhlwa. Hayi bakukhuphela, balumkeleni ukugqiba ukusebenzisa. Oku ngokuphindiwe ukwandisa iminqweno ukutya.

kungalingani hormone nezimbiwa

imvakalelo Ukusoloko yindlala ezinokubangelwa kumanqanaba engafanelekanga engama-estrogen kunye dlala, kunye ukungalingani le neurotransmitters dopamine kunye serotonin ebuchotsheni. Le ngxaki nako kunokubangela ukungabi wemagniziyam. Thatha iivithamini zenu, sihlale phantsi kolawulo intsalela amafutha, iiprothini kunye carbohydrate, bapase iimviwo ngu ugqirha okanye endocrinologist.