Ukuhlolwa kwemizwa
Imizwelo eqinile ijabulisa izikhungo zendlala kwi-hypothalamus: zizalelwa ekujuleni kobuchopho, ikakhulukazi ohlelweni lomzimba olulawula ukuziphatha kwethu - kanye nokudla! Okwakwenzekile kuwe akuyona kubaluleke kakhulu: izazi zengqondo eYunivesithi yase-Illinois (USA) zafika esiphethweni sokuthi sibhekene nesifo sokudla, hhayi kuphela uma kukhona okuthile okucasukisayo, kodwa futhi nokuphefumula. Akusikho ngaphandle kokuthi zonke izizwe zigubhe imicimbi ejabulisayo etafuleni, ingaziphili lutho. Futhi ekuphileni okuvamile, iningi lalabo abaye banenhlanhla - kungakhathaliseki ukuthuthukiswa komsebenzi noma ukuphakanyiswa kwesandla nenhliziyo - kule vidiyo ejabulisayo yenza okuthandayo ukudla okuphezulu-khalori - i-steak, i-omelette, i-pizza. Yikuphi okuzokwenza ube nezikhathi ezijabulisayo kuxhomeke eminyakeni yobudala: abafazi abancane abaneminyaka engu-18-34 ngokuvamile badla ngokuphuza nge-ayisikhilimu nama-biscuits, abesifazane besuka ku-35 kuya ku-54 ngenxa yamanye amashintshi angenakuqondakala okukhethayo isobho kanye ne-pasta, futhi ngemva kweminyaka engu-55 bafinyelela amazambane ahlambulukile. Gcina idayari yokudla ngokuhlukanisa amakhasi emagrafini afanele futhi uqaphele nsuku zonke izenzakalo zokuphila kwakho, isikhathi sokubukeka namandla okudla (ngezinga elingamaphuzu amahlanu), amahora wokudla okudlayo, ubuningi bawo nesisindo ekuseni nakusihlwa. Ngokwezisekelo zale data, kungenzeka ukudweba i-curves ekhombisa ukushintshashintsha kwesisindo kanye nezinguquko ekuzweleni kwendlala phakathi nosuku, isonto, inyanga ... Ukuhlaziya lezi zikhathi, kuthiwa, emasontweni amabili okuqala, uzothola izinto eziningi ezimangalisa futhi eziqaphela ngokucophelela
Okubili ngokuziphatha kwabo
Kukhona isayensi ekhethekile yokuziphatha kokudla ngaphansi kwethonya lokukhushulwa ngokweqile kwesifiso. Idatha eqoqwe yiyo ithi ngombono ojabulisayo, ukwanda kwesidlo kuningi labantu, futhi ngaphansi kwethonya lokucindezeleka liyanyamalala. Abadla ngokomzwelo badla ukudla hhayi ngoba balambile, kodwa ngenxa yokuthi abanenhlanhla, abakhathazekile, abacasuliwe, bejabule, bekhathele, behlushwa ikhanda, bazizwa benesizungu futhi beshiywa, bahlambalaza, benelangazelela, benobuhlungu, abazi ukuthi bangabani thatha ... Ukudla ezimweni ezinjalo kudambisa, kuphazamisa imicabango engathandeki, kuvusa imizwelo, kukhululeke ngokomzwelo ngokomzwelo, kepha emva kokucindezeleka okusheshayo noma isikhathi eside uthola isisindo ngokushesha. Lokhu kuyinto efana nokudakwa kokudla: ngokusho kochwepheshe, abantu abaningi abanamafutha "bathatha" izinkinga zabo ngendlela efanayo izidakamizwa "ziphuza" zona. Ukuze impendulo enjalo ifake, kubalulekile ukuba nesifiso esimangalisayo kusukela ekuzalweni futhi ukhulele emndenini lapho izingane zikhuthazwa khona into enhle futhi ijeziswe ngokungaziphathi kahle, ishiya ngaphandle kwesidlo noma singadli. Uma umama nobaba basebenzisa ukudla njengomlawuli wezokuziphatha kwakho, imbangela yesifiso sokudinga isicacile icacile. Udale i-reflex conditioned: umzimba udinga ukuba uzinikeze isikhathi ngasinye ukudla kokuphumelela futhi ududuzwe yizikhathi ezinzima zokuphila. Kunokuba usengozini kakhulu futhi uzwele kakhulu, uma usetshenziselwa ukugcina imizwelo yakho kuwe ngokwakho, ngokuphindaphindiwe nangokwengeziwe uzo "jam" izinkinga zakho! Ukuxhumeka kokuhlangenwe nakho nokudla okudla, okubekwe ebuntwaneni, kuhlala nomuntu wokuphila, ngoba ukudla ngokomzwelo kuvuselela ukukhiqizwa kwe-serotonin, enye yezinzwa ze-brain ephethe umqondo wokukhathazeka nokududuzeka kwangaphakathi.
Ukuhlambalaza phakathi kwesithupha nesithupha se-earlobes zombili zombili ngesikhathi esisodwa - le ndlela ivuselela ukukhiqizwa kwezinto ezinokuthula emqondweni futhi inciphise indlala. Thatha okugeza okufudumele, uhlangane, uye e-gym, uma udonsa ukuhlafuna okuthile ezintanjeni: zonke lezi zindlela zisiza ukuphakamisa izinga le-serotonin. Yingakho abantu abagcwele umsebenzi wokuzivocavoca ungakhuphuki, kodwa kunciphisa umuzwa wendlala. Phela, ukuphakama kwesisindo, kunzima kakhulu ukuqeqesha: ukwenza kube lula, isimiso sezinzwa sihlanganisa indlela yokusekela inselo ye-serotonin. Futhi ngokuphila okuhlala phansi, lesi simiso sokuvimbela asisebenzi, ngakho-ke uma udla ngokwengeziwe, isisu sisanda futhi isifiso sanda. Ukuze udambise ukudla, udle izikwele ezimbili noma ezintathu ze-tshokolethi (mhlawumbe ezibabayo) noma ibhanana: lokhu kudla ngokushesha kukhuphula izinga le-serotonin egazini.
Uhlakaniphile ngokudla ngokweqile
Enye indlela yokuyeka ukufuna ukusebenzela amaphuzu akhethekile ngeminwe: lokhu ukusikhipha umzimba kwenza umzimba ukhiqize ama-serotonin eyengeziwe. Ukuze wenze lokhu, kwanele ukuqonda amasu okuqala we-yoga ezandleni - ukufunda ukuthi ungeza kanjani udras. "Ukuhlakanipha kolwazi" kunciphisa ukucindezeleka, ukukhathazeka nokudla okubangelwa yibo. Xhuma izingcingo zesithupha nesithupha somunwe ngezandla zombili ngesikhathi esisodwa, enye iminwe iqonde. Phinda izikhathi eziningana uze uhlalise enhliziyweni futhi ungafuni ukudla.
- "Umhlaba ohlakaniphileyo". Xhuma amaphuzu wesithupha bese ushaya umunwe ezandleni zombili, enye idonsa bese usakazeka. Yenza lo msebenzi uze uzizwe ukushisa eminwe yakho bese uqinisa.
- "I-cap shakya-muni" inciphisa ikhanda nokukhathala. Xhuma eminye iminwe eqondile nephakathi kwesigamu (ngaphandle kwenkulu) yesandla esisodwa kuya eminwe efanayo yeminye, ukuvota okukhulu kanye nezindawo zangasese.
- "Ukucwilisa" kuzosiza ukuzihlukanisa nokukhathazeka nokukhathazeka. Ngeminwe emine yesandla sokunene, thatha isithupha sesobunxele, nemigqa yeminwe emibili ephakathi kwesokunxele nobunxele.
- "Ukunciphisa owesifazane ohlakaniphile" kukuvumela ukuba ulawule ukudla lapho ekupheleni komjikelezo. Ngesithupha sesandla sokunene, siphezu kwesisekelo se-nail yomunwe. Amathiphu wesithupha nomunwe omncane wesandla sobunxele axhuma. Iminwe esele yezandla zombili iqondisa futhi iphumule.
Ukudla ngokomzwelo, okwandisa izinga le-serotonin egazini, eqinisweni, lenza njengendlela yokuthula, engumlutha. Uma uyivinjelwa, ukubeka umuntu ekudleni okuphansi kwe-carb, kune-classic withdrawal syndrome - kukhona ukucasula, ukukhathazeka kwanda, imizwelo iyancipha. Kungenxa yalezizizwa ukuthi ukudla akusebenzi: Abesifazane abaningi abasha bawashiya ukuze bavuselele induduzo engokomoya, ngokufanele bakholelwa ukuthi kungcono ukuba abe namafutha, kodwa bajabule kunokuba bekhulile, kodwa balahlekelwa ikhono lokujabulela ukuphila. Ukudla kuwe - ukwelashwa kokucindezeleka, ukukhathazeka, isimo sengqondo esibi? Buza isazi sezengqondo ukuthi uqonde izinkinga zangaphakathi bese ufunda ukuthi ungawaqeda kanjani ngaphandle kokwehlisa uhlangothi. Uma ukudla kungukuqala nokujabulisa kuphela empilweni yakho, ukwandisa ububanzi bezintshisekelo zakho, thola okuzilibazisa. Ekuphileni kukhona ezinye izinjabulo - ungazishiyi, ube izigqila zesisu! Awukwazi ukukhumbula ngokushesha ukuthi ungayengeza kahle kanjani i-mudras? Thatha amabhola aseShayina okuzindla: ufuna ukuphonsa emlonyeni omuhle - uwagqobe entendeni yesandla sakho. Bayozihlaziya amaphuzu okuqinisa isimo sokudla, futhi ukukhala kwezwi kuzoduduza umphefumulo.
Amaswidi okokuqala
Ngokuvamile, umuzwa wendlala kufanele uvele ngaphansi kwethonya lokungaphakathi kwemvelo - izizathu lapho amazinga kashukela egazi ewela phansi noma amafutha e-fatty free kanye nesikhungo sokudla okugcina idatha yale ndaba kuqala ukukukhumbuza isidingo sokuzivuselela ngokwakho. Uma ungayinaki isignali, kukhona isikhathi esithile se-ryochetsya, kodwa uzobe usuhlasele ukuhlaselwa kwesidlo sokudla. Ngeke kudlule, noma ngabe udla isabelo esinqunyiwe, futhi kuzokukhuthaza ukuthi udle ukusetshenziswa kokuzayo. Indlela enjalo yayihlinzekwa ngokwemvelo ukuvimbela umuntu ekufeni ngenxa yokukhathala ngezikhathi zakudala, lapho elambile kunokondla. Manje ubuqili bakhe busebenza ngokumelene nathi, ukuphoqelela ukuba siphume ngesikhathi sokudla futhi sidle ubusuku emva kosuku olumatasa, okwakungekho isikhathi sokudla. Qala isidlo nge-sweet (iswidi, ucezu wekhethole noma ikhekhe, ingilazi yamanzi), uma uhlulekile ukudla ngesikhathi. Lokhu kuzothuthukisa ngokushesha ushukela wegazi - isilinganiso esizosiza ukuzola ukufisa ukudla. Ungazami ukumisa amaswidi akhe, esikhundleni sokudla okugcwele ngebhalethi ye-chocolate noma i-ayisikhilimu: umzimba uzoqala ukukhiqiza ngokuqinile i-hormone insulin ekunciphiseni i-glucose engene egazini. I-glucose ibhekisela kuma-carbohydrates "okusheshayo," okusho ukuthi, ngokushesha adlula ama-tissue ngaphansi kwesenzo se-insulini, ngakho-ke ukuphakama kwezinga kufanele kube nokunciphisa okukhulu, okwenza ukuhlaselwa kwesidlo sokudla okungahle kwenzeke cishe emaminithini angu-30-40 ngemva kokudla okumnandi. Ukuze uqiniseke ukuthi indlala ayikukhathazi, unikeza umzimba "ama-carbohydrates" amancane, aqukethwe kuma porridges, amazambane, ezinye izitshalo nezithelo. Namathisela ephepheni efrijini ngesitatimende somuntu ongumFulentshi u-Pierre Bust futhi uyifunde njalo lapho kulambile ukubiza ukungcola kokudla: "Ngenxa yempilo yomzimba nomzimba, ukulangazelela nokudla akufanele naneliseke ngokuphelele." Zama ukusabela emoyeni wokuqala wokulamba - khona-ke ungakwazi ukuzikhawulela ukudla okuncane.
Ukubuka ebusuku
Sigcwalisa isisu ebusuku, okokuqala, ngoba asinaso isikhathi sokudla ngokujwayelekile emini, futhi okwesibili, ngoba impilo yethu igcwele ukucindezeleka. Ukugqugquzela umzimba ukuba ulwe nawo usize ama-hormone wezinhlayiya ezidumile - i-cortisol, i-adrenaline ne-norepinephrin. Kodwa-ke, le trio ivimbela ukukhiqizwa kwe-serotonin, okunciphisa ukudla futhi ithathe njengephilisi yokulala. Uma uhlupheka ngenxa yokulala, kodwa udle ebusuku njengokungathi awukho umlomo emlonyeni wakho inyanga, kufanele nje ukhulule isiqandisisi. Zama ukuthatha izinyathelo zokuqapha ngokumelene nokudabuka okungajabulisi kokudla okufisa ukukhathazeka! Ingabe imicabango ehambisana nokuqukethwe kwesiqandisini? Yiya kuye ukuze usebenzise ilanga le-10 yesibili. Phakamisa izandla zakho phezulu ngenhla bese uphahla kancane ukuze baphumule esiqandisini. Ungaziqedi, phindela emuva ngangokunokwenzeka, futhi uguqe ngamadolo akho kancane. Exhale, hlaziya iminwe yakho, uphakamise isikhumba bese uvala umhlane wakho. Gcina lesi sikhundla imizuzwana engu-10, uhlunga imisipha futhi ukwandise ukuphakama kwe-stretch. Ungapheli umoya wakho! Sondela efrijini, faka izandla zakho phansi, phumula. Phinda umsebenzo izikhathi eziningana, futhi umuzwa wendlala uzodlula. Ungavumeli ukudla kuvuke futhi - ngaphambi kokulala! Phuza ubusuku itiye elikhangayo ne-melissa noma i-mint, i-wort yaseSt. John, isipuni sejuju kanye nejusi lesigamu selamula (lokhu okuphuzayo akugcini nje ukukhulula ukucindezeleka, kodwa futhi akuvumeli ukuba amafutha agcinwe endaweni yokugcina) noma udle izipuni ezimbili zamagatsha emanzini (ungafaka kancane uju ukunambitha). Gwema ukudla okubizwa ngokuthi ukuvimbela ukudla - lokhu kuyindlela eqondile yokwandisa indlala ebusuku. Khumbula izikhathi ezingakanani owaqala ukulahlekelwa isisindo - akazange adle kwasekuseni futhi akazange adle ukudla kwasemini noma adle kancane kakhulu futhi aziqhenya ngakho. Kodwa ekuqaleni kokuhlwa, yonke imizamo yakho yayiphutha: ugcwele, uziduduza ngekutsi kusasa uzoqala futhi. Imikhawulo yokudla inikeza kuphela umonakalo! Uma ube nesidlo esigcwele ekuseni, awusoze wadla kakhulu ebusuku. Sebenzisa zokupheka ezilula nge-low-calorie snack uma ungafuni ukudla.
Ukhilimu okhanyayo okhanyayo
Thatha i-parsley ne-dill, i-anyanisi encane, i-clove yegalikhi, ama-250 g we-fat cottage shizi kanye namaqebelengwane amancane. Geza imifino bese uqothule kahle. Hlanganisa u-anyanisi negalikhi, hlanganisa (kungaba ku-blender) ngemifino kanye ne-cottage shizi kuze kube yilapho kutholakala ubuningi obufanayo. Spread ungqimba omncane ukhilimu isinkwa - futhi ujabulele!
Ubisi lweju
Uzodinga ingilazi yobisi, 2 tbsp. l. rum kanye noju oluncane ukunambitha. Hlanganisa i-ramu nobusi epanini elincane, engeza ubisi nokushisa. Bese ushaya kahle ukuxuba nomxube. Gcina engqondweni, eyingozi kakhulu - imizuzu engu-15 yokuqala ngemva kokubuya ekhaya. Ngokushesha idle isangweji, amakhukhi, amantongomane noma ama-chips angakwazi ukukhipha indlala ehlushwa, kodwa eduze nobusuku isifiso sizobuya futhi. Ngakho kusengaphambili, ufike ngokulula, kodwa ngesikhathi esifanayo, ukudla okudliwayo okugcwele. Nakuba kulandela amahora angu-18 kuya kwangu-19 kuya ku-19, lesi simiso singanakwa ukugwema ukuphulwa okungathí sina kombuso wokudla - ukudla kokuhlwa.
Isilwane esizimele
Ukufisa ukudla okuphazamisayo kuphazamisa ngaphansi kwethonya lezimbangela zangaphandle, kunokuba kungabikho ukushintshaniswa kwangaphakathi-endocrine, njengoba kufanele. Isimo esivamile: nje ubuke ithebula elikhonjiwe - futhi ngokushesha wayefuna ukuthumela emlonyeni konke okukulo; wabheka isikhangiso sento enhle - futhi wangena ekhishini; babona ukuthi othile ovela ezihlotsheni zabo wayefaka isithasiselo, futhi benza okufanayo, nakuba badla okwanele. Noma, ngokudla ukudla, wahlala phansi futhi ukuze adle "inkampani." Lolu hlobo lokudla, ososayensi bamemeza ngaphandle (kusuka eLatini externus -chuzhoy). Umuntu akaqapheli ukuthi wenzani: ukudla ngokweqile kwenzeka ngokungacacile futhi kungazi kahle, futhi uqinisekile ukuthi ukukhanda njengezinyoni, futhi uzibuze: kuphi amaphilisi engeziwe? Uma ufuna ukuhlala etafuleni enkampanini enhle, faka izitsha zokukhanya epulatifeni, isibonelo isaladi ezivela emifino, uphuze itiye elingenalutho. Amandla ngokwawo afinyelela izitsha? Beka ipuleti encane phambi kwakho bese ubeka izinto zokusebenza. Kusuka kunoma yikuphi ukudla, kungaba utamatisi noma i-marshmallow, kuqala uqede ucezu oluncane kuphela, bese uluthuma emlonyeni wakho. Futhi kungcono ukufunda ukusebenzisa izikhogwe: ngosizo lwabo ngeke ukwazi ukudla okuningi njengokusebenzisa imfoloko.