Uva okuninzi malunga nokuzila ukutya okwexeshana kunye nezibonelelo ezinokuba nazo emzimbeni ukuba wenziwe ngokufanelekileyo. Nangona kunjalo, Kulula ukuwela kwiimpazamo ezithile ezingayi kuvumela ukuba ukuzila kusebenze kwaye, hayi kuphela, kodwa kunokwenzakalisa impilo yakho.
Ke ngoko, kwinqaku lanamhlanje, sifuna ukuthetha kwakhona malunga nokuzila ukutya okwexeshana, indlela yokwenza ngokuchanekileyo nangaphezulu kwako konke, malunga nezinye iimpazamo esinokuzenza xa siqala ukwenza lo mkhuba.
Yintoni ukutya okukhawulezileyo?
Ukuzila ukutya kubandakanya ukungatyi ukutya iiyure ezininzi zemini (ukusuka kwi-10-12 iiyure kude kube silambile). Kuxhomekeka kwiiyure ozila ukutya, inezinye okanye ezinye izibonelelo. Nangona kunjalo, njengoko siza kubona kamva, akufuneki sinyanzele imizimba yethu. Xa silambile kufuneka sitye kwaye sikuphule ukutya.
Ngexesha lokuzila iinkqubo ezahlukeneyo zenziwa: ukutshiswa kwamanqatha, ukuzenzekelayo, njl njl. Kunezinzuzo ezininzi zokubuyisela impilo yethu, ukufumana ukulungelelaniswa komzimba, ukuphucula ukuxhatshazwa kwe-insulin, ukuphucula impilo yehomoni.
Sithetha ngomkhwa oluncedo kakhulu, kodwa kufuneka yenziwe ngokuchanekileyo ukuze ingonakalisi impilo yethu. Ngendlela efanayo, kufuneka sikuphephe ukuzila ukutya ngokuqhubekayo, kodwa sikugcine ixesha elifutshane.
Ukuba ufuna ulwazi ngakumbi malunga nokuzila ukutya okwexeshana, izibonelelo zalo, ukuba ungaqala njani ukuzenza, njl. Sincoma ukuba ufunde eli nqaku lilandelayo: Ukuzila ukutya okungapheliyo, ngaba kuyanceda? Uyenza njani?
Ukuzila kuyaphukile xa sitya, oko kukuthi, sinokuthatha ukumiliselwa, umhluzi wethambo (ngenxa yeclagen yawo), ikofu emnyama (esinokongeza kuyo i-ghee okanye ioyile yekhokhonathi). Ukuphelisa ukuzila kufuneka siphephe iicarbohydrate kunye neeswekile. Umgangatho kukuthatha iiproteni ezinje ngamaqanda okanye amafutha asempilweni.
Iimpazamo zokuphepha ukuzila ukutya okwexeshana ukuze zisebenze
Kubalulekile ukuba ube namanqaku acacileyo ngaphambi kokuqala ukuzila ukutya, kuba yinto elungileyo kodwa eyenziweyo ngendlela embi inokonakalisa imetabolism yethu kunye neehomoni zethu.
Ukucinga ukuba kukutya ukunciphisa umzimba
Akufanele sicinge ngokuzila ukutya okwexeshana "njengokutya okunciphisa umzimba." Ukuzila ukutya kusizisela izibonelelo ezininzi kwimpilo yethu kwaye ngakumbi kwimetabolism. Nangona kunjalo, ukuyisebenzisa ngokungafanelekanga kunokusenzakalisa. Ngaloo ndlela Akufanele sicinge malunga nokwenza ukunciphisa umzimba, kodwa ukufumana impilo. Singaphulukana nobunzima ukuba kuko oko kufunwa ngumzimba wethu, kodwa asiyonjongo yokuzila ukutya okwexeshana.
Ukutya kakhulu, ukuzinkcinkca ngotywala, ukutya ukutya okungenampilo
Impazamo eqhelekileyo kukucinga ukuba kuba siza kukhawuleza, singatya konke esikufunayo kwiimveliso esizifunayo nokuba zithini na. Le mpazamo enkulu, ngokutya kakhulu okanye ukutya okungenazondlo siza kuzifumanisa sigula ngokwasemzimbeni.
Kungenzeka ukuba xa sele siqalile ukuzila ukutya, xa siziva silambile asikwazi ukulawula isixa esiza kusitya. Ke, Eyona nto ifanelekileyo kukutya ukutya okunezondlo kunye nokuhlutha, okungazukulunga kuthi kuphela kodwa kukwagcwalisa umkhuba wokuzila ukutya okwexeshana, kusinika izibonelelo ezininzi kwimpilo yethu.
Elinye iqhinga kukwaphula inzilo ngentlawulo encinci yokutya okunesondlo. Umzekelo iham encinci, iavokhado, amandongomane, njl Ngale ndlela, siya kube sinika ukutya emizimbeni yethu kwaye emva kokulinda ixesha elincinci siza kukwazi ukutya ukutya okuninzi de sizive sanelisekile kodwa singadluli.
Yitya kancinci
Njengokuba ukutya kakhulu kunokuyonakalisa impilo yethu, nokutya kancinci kakhulu. Kufuneka mamela umzimba wethu kwaye utye oko ukufunayo. Ukulamba kunokuba nefuthe elibi kwiihomoni zethu, kwiingxaki ze-thyroid. Simele saneliseke.
Ukuzila ukutya iiyure ezifanayo yonke imihla
Ukuba into esiyifunayo kukuzila ukutya iiyure ezininzi, eyona nto ifanelekileyo kukuba nesidlo sangokuhlwa kwangoko kwaye singakuphuli ngokukhawuleza kude kube lusuku olulandelayo. Ngoku, kufuneka siphumle ngokukhawuleza umzuzu wokuziva silambile. Ukulamba kuyafana nokutya okuncinci, kuchaphazela umzimba wethu ngendlela engalunganga kwaye kunokukhokelela ekuguleni. Ke, kufuneka sikuphephe ukulamba.
Kungenzeka ukuba ezinye iindlela zokuzila ukutya ziiyure ezili-10, ezinye zili-12, akunamsebenzi, siza kuziva izibonelelo. Njengoko siqhubela phambili ekuzileni ukutya, ngendlela yendalo, iiyure esinokuhamba ngaphandle kokutya ziya kwanda. Kubalulekile ke ngoko ukuba sifunde ukumamela imizimba yethu kwaye sizivumele ukuba sikhokelwe yiyo. ukwazi ixesha lokuphula ngokukhawuleza.
I-Autophagy iqala xa sizila ukutya malunga neeyure ezili-18, nangona kunjalo, akufuneki sizinyanzele ukuba sizenze zonke iiyure ngeentsuku ezifanayo.
Kuya kufuneka sazi ukuba yonke imihla yahlukile, sichitha amandla eyahlukileyo yiyo loo nto kufuneka sinike imizimba yethu amafutha eyicelayo.
Ukungazenzi ukutya kwethu
Umntu ngamnye wahlukile, ke ngoko, kufuneka senze uvavanyo lwegazi, iswekile, ukutya okunye okanye okunye ukutya, sincede iyure enye okanye enye. Kuyimpazamo ukuthatha isenzo somnye umntu kwaye silandele njengoko sinjalo, kuba asinayo imeko efanayo sonke, okanye iimfuno ezifanayo zesondlo.
Ukukhulelwa kunye nokuncancisa
Kwimeko yokukhulelwa okanye ukuncancisa, kufuneka sikuphephe ukuzila ukutya. Kule meko, umzimba wethu usebenza nzima ukwenza ubomi obutsha okanye ukuvelisela umntwana wakho ukutya, ngoko ke yitya kangangoko ufuna kwaye xa ukufuna. Khohlwa ngokuzila ukutya kwezi meko.
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Njengoko sele sibonile, kukho izibonelelo ezilungileyo zokuzila ngokukhawuleza ukuba kwenziwe Kulungile. Kuyacetyiswa ukuba uzibeke ezandleni zengcali yesondlo ukusikhokela ngexesha, ubuncinci, okokuqala ukuba siza kuluqhuba olu hlobo lokuziqhelanisa. Ke sinokufunda ukuzila ukutya ngokukhuselekileyo.
Nangona kunjalo, ukuba sithatha isigqibo sokwenza ngokwethu, kufuneka sihambe kancinci kancinci, ngaphandle kokunyanzela kunye nokulandela lonke icebiso esikushiye kulo kweli nqaku kunye namakhonkco akuyo yonke. Ngaphezulu kwako konke, fumanisa kwaye ukuba uziva ungalunganga, yeka ukuzila ukutya.