Ukukhula kwesisindo kungakhungathekisa kakhulu, ikakhulukazi uma ungazi ukuthi kubangelwa yini.
Nakuba ukudla ngokuvamile kunendima enkulu ekuzuzeni isisindo, ezinye izici, njengokucindezeleka nokuntuleka kokulala, nazo zingaba nomthelela.
Nazi izimbangela ezingu-9 zokuzuza isisindo ungahlosile.
1. Udla ukudla okugayiwe okuningi kakhulu
Ukudla okuningi okunempilo, okufana ne-oats, izithelo eziqandisiwe, neyogathi, akwenziwa kancane.
Kodwa-ke, ukudla okucutshungulwe kakhulu, okuhlanganisa okusanhlamvu okunoshukela, ukudla okusheshayo kanye nesidlo sakusihlwa se-microwave, kuqukethe inqwaba yezithako eziyingozi, kanye noshukela owengeziwe, izinto ezilondolozayo kanye namafutha angenampilo.
Ukwengeza, izifundo eziningi zixhumanisa ukudla okucutshungulwe kakhulu nenzuzo yesisindo, ngaphezu kokunyuka kwamazinga okukhuluphala e-United States nasemhlabeni jikelele (1).
Isibonelo, ucwaningo lwango-2019 lwabantu abadala baseCanada abangu-19 bathola ukuthi labo abadla ukudla okugaywe kakhulu kunamathuba angama-363% okukhuluphala kakhulu kunalabo abadle okungenani (32).
Ukudla okugayiwe kakhulu kuvamise ukuba nama-kilojoule amaningi kodwa akunawo umsoco obalulekile, njengamaprotheni kanye ne-fiber, ekwenza uzizwe ugcwele.
Eqinisweni, ocwaningweni lwamasonto amabili lwabantu abangu-20, ababambiqhaza badle cishe ama-calories angu-500 ngaphezulu ngosuku ekudleni okucutshungulwe kakhulu kunasekudleni okungacutshunguliwe (3).
Ngakho-ke, kufanele ucabange ukuyeka ukudla okugayiwe kanye nokudla okulula, kunalokho ugxile ekudleni okuphelele.
2. Udla ushukela kakhulu
Ukudla okunoshukela neziphuzo njengoswidi, amakhekhe, i-soda, iziphuzo zezemidlalo, u-ayisikhilimu, itiye elineqhwa, neziphuzo zekhofi ezinoshukela kungalukhulisa kalula ukhalo lwakho.
Ucwaningo oluningi luxhumanisa ukusetshenziswa kukashukela nokuthola isisindo, kodwa futhi ingozi eyengeziwe yezifo ezingapheli, kuhlanganise nesifo sikashukela sohlobo lwe-2 nesifo senhliziyo (4).
Ikakhulukazi, iziphuzo ezinoshukela ziwumthombo ohamba phambili woshukela owengeziwe e-United States futhi zihlobene eduze nokuzuza kwesisindo.
Isibonelo, ukubuyekezwa kwezifundo ze-30 ezibandakanya izingane ezingu-242 nabantu abadala baxhumanisa ukuphuza isiphuzo esinoshukela nokukhuluphala nokukhuluphala (352).
Ucwaningo olwenziwa kwabesifazane abangu-11 luthole ukuthi ukuphuza i-soda eyodwa ngosuku kuholela ekuzuzeni isisindo esingamakhilogremu angu-218 eminyakeni emi-2,2, okusho ukuthi ukusika uswidi kungaba nomthelela ohlukile ( 1).
Ungazama ukunciphisa kancane kancane ushukela wakho ukuze wenze inqubo ibe lula.
3. Uphila impilo yokunganyakazi
Ukungasebenzi kuvame ukufaka isandla ekuzuzeni isisindo kanye nesifo esingamahlalakhona (8, 9, XNUMX).
Ukusebenza edeskini, ukubukela ithelevishini, ukushayela imoto, noma ukusebenzisa ikhompiyutha noma ucingo kuyimisebenzi yokunganyakazi.
Ucwaningo lwabantu abangu-464 abakhuluphele nabakhuluphele ngokweqile lubonise ukuthi isikhathi sabo sokuhlala nsuku zonke sifinyelela amahora angu-6,2 ngezinsuku zokusebenza namahora angu-6 ngezinye izinsuku. Imisebenzi ehlobene nomsebenzi iyona ebambe iqhaza elikhulu, ilandelwa yithelevishini (eyishumi).
Ukwenza izinguquko ezimbalwa ezilula zendlela yokuphila, njengokuvivinya umzimba kancane nokuhlala unganyakazi, kungenza umehluko omkhulu.
Isibonelo, ucwaningo lwezinyanga ezintathu lwabasebenzi abangu-317 lubonise ukuthi ukushintsha ihora elilodwa lokuhlala nokuma ihora elilodwa usuku lonke kunciphisa isisindo samafutha esiphelele kanye nomjikelezo wokhalo ngenkathi kukhulisa imisipha ethambile (11).
Ucwaningo luye lwabonisa nokuthi ukuchitha isikhathi esiningi phambi kwesikrini kunomthelela omkhulu ekuzuzeni isisindo okungahlosiwe (12, 13, 14).
Ngisho nokulungiswa okuncane, njengokuhamba ngemva kwesidlo sakusihlwa esikhundleni sokubuka i-TV, ukuzivocavoca noma ukuhamba ngesikhathi sekhefu lakho lesidlo sasemini, ukutshala imali edeskini elimile noma umshini wokunyathelisa, noma ukuhamba ngebhayisikili ukuya emsebenzini, kunganqanda ukukhuluphala.
4. Uzibandakanya ne-yo-yo dieting
I-Yo-yo dieting ibhekisela emijikelezweni yokulahlekelwa isisindo ngamabomu, okulandelwa ukuzuza kwesisindo okungahlosiwe.
Lo mkhuba uxhumene ngokuphawulekayo nengozi eyengeziwe yokuzuza isisindo ngokuhamba kwesikhathi (15, 16).
Ocwaningweni lwabantu abangu-2, abantu abadle ukudla onyakeni odlule babenesisindo somzimba esiphezulu nesiyingi sokhalo kune-non-dieters (785).
Olunye ucwaningo lwembula ukuthi ukuzincisha ukudla okunemingcele nokudla kungaholela ekuzuzeni isisindo esikhathini esizayo ngenxa yokusabela komzimba wakho ekuziphatheni okunjalo, njengokushintsha kwendlala namahomoni okugcwala (18, 19). , 20).
Ukwengeza, abantu abaningi abalahlekelwa isisindo ngenkathi belandela ukudla okunemikhawulo bathola konke noma konke phakathi neminyaka emi-5 (15).
Ukuze ulahlekelwe isisindo isikhathi eside, udinga ukugxila ekushintsheni kwendlela yokuphila esimeme. Lokhu kubandakanya ukuzivocavoca umzimba, ukunqamula ukudla okugayiwe kanye nokudla okunoshukela, nokudla ukudla okunomsoco okugcwele i-fiber namaprotheni.
5. Unenkinga yezempilo engakahlonzwa
Nakuba izici eziningi zokuphila zifaka isandla ekuzuzeni isisindo ungahlosile, izimo ezithile zezokwelapha nazo zingadlala indima. Lokhu kubandakanya:
- I-Hypothyroidism. Lesi simo sithinta indlala yakho yegilo futhi singaholela ekuzuzeni isisindo noma ubunzima bokwehlisa isisindo (21, 22).
- Ukucindezeleka. Lesi simo sengqondo esivamile sihlobene nokukhuluphala kanye nokukhuluphala (23, 24).
- I-Polycystic ovary syndrome (PCOS). I-PCOS iphawulwa ngokungalingani kwamahomoni okuthinta abesifazane abaseminyakeni yokuzala. Lokhu kungaholela ekukhuluphaleni futhi kube nzima ukwehlisa isisindo (25).
- Isifo sokudla ngokweqile (BED). I-BED ihlukaniswa ngokusekelwe kuziqephu eziphindaphindayo zokudla ngokweqile okungalawuleki futhi kungaholela ezinkingeni eziningi zempilo, okuhlanganisa nokukhuluphala (26).
Ezinye izimo, njengesifo sikashukela kanye ne-Cushing's syndrome, nazo zihlotshaniswa nokukhuluphala. Ngakho-ke kubalulekile ukuthi udokotela wakho akuhlonze ngendlela efanele.
Ukwengeza, imithi ethile, kuhlanganise nama-antidepressants nama-antipsychotics, ingabangela ukukhuluphala. Khuluma nochwepheshe bezempilo uma ucabanga ukuthi ukhuluphala ngenxa yemithi yakho.
6. Awulali ngokwanele
Ukulala kubalulekile empilweni nasenhlalakahleni iyonke. Ukungalali ngokwanele kungaholela ekuzuzeni isisindo, phakathi kweminye imiphumela emibi (27).
Ucwaningo olwenziwa kwabesifazane abangu-92 lubonise ukuthi labo abalala ngaphansi kwamahora angu-6 ngosuku bane-body mass index (BMI) namazinga e-visfatin (iphrotheni ekhiqizwa amangqamuzana amafutha), uma kuqhathaniswa nabesifazane abalala amahora angu-6 noma ngaphezulu ngosuku (28). ).
Ocwaningweni lwamaviki ama-2 lwabantu abadala abayi-10 abakhuluphele ngokweqile ngemva kokudla ukudla okunekhalori ephansi, labo ababelala amahora angu-5,5 ngobusuku ngabunye balahlekelwa ngamafutha omzimba angaphansi ngo-55% kanye nesisindo somzimba esingu-60% ngaphezu kwalabo ababelala amahora angu-8,5 ngobusuku ngabunye. ).
Kanjalo, ukwandisa isikhathi sakho sokulala kungasiza ekunciphiseni isisindo.
Obunye ubufakazi buhlobanisa amahora ayisikhombisa noma ngaphezulu okulala ubusuku ngabunye namathuba amakhulu angama-33% okuncipha kwesisindo, uma kuqhathaniswa nokulala ngaphansi kwamahora ayisikhombisa (30).
Uma ikhwalithi yakho yokulala iphansi, ungazama ukukhawulela isikhathi sesikrini ngaphambi kokulala, unciphise ukudla kwakho okune-caffeine, nokulala ngesikhathi esivamile.
7. Awukudli ukudla okwanele
Uma udla ukudla okugayiwe njalo, ukushintshela ekudleni okucebile ekudleni okuphelele kuyindlela elula nephumelelayo yokukhuthaza ukwehla kwesisindo nokuthuthukisa ezinye izici eziningi zempilo yakho.
Eqinisweni, into ebaluleke kakhulu ekunciphiseni isisindo ukukhetha ukudla okuphelele, okugaywe kancane.
Ucwaningo olulodwa lwahlukanisa abantu abadala abangu-609 abakhuluphele ngamaqembu abalandela ukudla okunamafutha aphansi noma okune-carb ephansi izinyanga eziyi-12 (31).
Womabili la maqembu ayalwe ukuthi akhulise ukudla kwawo imifino, anciphise ukudla kwawo ushukela owengeziwe, amafutha ashintshayo, nama-carbohydrate acwengisisiwe, adle ngokuyinhloko ukudla okuphelele, okugaywe kancane, okuminyene, futhi alungiselele ukudla okuningi ekhaya.
Ucwaningo lwathola ukuthi abantu kuwo womabili amaqembu okudla balahlekelwa isisindo ngendlela efanayo: 5,4 kg (12 pounds) eqenjini elinamafutha aphansi kanye no-5,9 kg (13 pounds) eqenjini lamafutha aphezulu. low carb. Lokhu kubonise ukuthi ikhwalithi yokudla, hhayi okuqukethwe kwe-macronutrient, kwakuyisici esibaluleke kakhulu ekwehleni kwesisindo (31).
Ukufaka ukudla okuphelele ekudleni kwakho akudingeki kube nzima. Qala ngokungeza kancane kancane ukudla okunomsoco ogcwele izakhamzimba, njengemifino, izithelo, ubhontshisi, amaqanda, amantongomane kanye nembewu, ekudleni kwakho nasekudleni kwakho okulula.
8. Ucindezelekile
Ukucindezeleka okungapheli kuyinkinga evamile engathinta isisindo sakho (32).
Amazinga aphezulu e-hormone yokucindezeleka i-cortisol abonisiwe ukuthi andisa indlala nesifiso sakho sokudla ukudla okunambitheka kakhulu, okunekhalori ephezulu, okungadala ukukhuluphala (33).
Ukwengeza, ucwaningo lukhombisa ukuthi abantu abakhuluphele banamazinga e-cortisol aphezulu kunalabo abangenaso lesi simo (34).
Kuyathakazelisa ukuthi ukulawula ukucindezeleka kungakhuthaza ukulahlekelwa isisindo.
Ocwaningweni lwamasonto ayi-8 lwabantu abadala abangama-45 abanokukhuluphala ngokweqile, labo abasebenzisa amasu okuphumula njengokuphefumula okujulile balahlekelwa isisindo esikhulu kakhulu kunalabo abathole izeluleko zokudla ezijwayelekile kuphela (35).
Ukuze unciphise ingcindezi, zama ukufaka imikhuba yokuphumula esekelwe ebufakazini esimisweni sakho. I-Yoga, ukuchitha isikhathi emvelweni nokuzindla (36, 37, 38).
9. Udla ama-calories amaningi kakhulu
Ukudla ngokweqile kuseyimbangela ebalulekile yokuzuza isisindo.
Uma udla ama-kilojoule amaningi kunalawo owashisa ngosuku, cishe uzokhuluphala (39).
Ukudla okungenangqondo, ukudla okulula okuvamile, nokukhetha ukudla okunama-kilojoule amaningi kanye nezakhamzimba konke kunomthelela ekudlaleni kwama-calorie amaningi.
Kungaba nzima ukunquma izidingo zakho zekhalori uwedwa, ngakho thintana nodokotela wezokudla uma unenkinga yokudla ngokweqile.
Izindlela ezilula zokugwema ukudla ngokweqile zihlanganisa ukunaka izinkomba zokulamba nokusutha ngokudla ngokuhlakanipha, ukulandela ukudla okune-fiber eningi namaprotheni, okucebile ngokudla kwezitshalo, ukuphuza amanzi esikhundleni seziphuzo ezinamakhalori amaningi kanye nokwandisa izinga lomsebenzi wakho.
Iphuzu elibalulekile
Ziningi izici ezingaba nomthelela ekukhuleni kwesisindo ungahlosile.
Ukuntuleka kokulala, ukungenzi lutho, kanye nokudla ngokweqile ukudla okugayiwe noma okunoshukela kumane nje kuyimikhuba embalwa engandisa ingozi yokukhuluphala.
Kodwa-ke, izinyathelo ezimbalwa ezilula - ukudla okunempilo, ukuzivocavoca umzimba nokugxila ekudleni okuphelele - kungakusiza ukufeza imigomo yakho yokulahlekelwa isisindo futhi uthuthukise impilo yakho yonke.
