Iqhaza elibalulekile lokusutha empilweni nesisindo sekati

Ukhathazekile ngokuthi ikati lakho likhuluphele? Ezinye izilwane ezifuywayo ezikhuluphele zingaba zinhle kakhulu, kodwa izinkinga zamakati anjalo ziyafana kuwo wonke umuntu. Into yokuqala okufanele uyenze ukubonisana nodokotela wakho wezilwane futhi uthole ukuthi ukukhuluphala kungenxa yezizathu ezicashile. Mhlawumbe ikati livele lidle kakhulu, futhi lichitha ama-calories ambalwa kakhulu.

Uma ukuhlolwa kungabonakali imbangela, kungase kudingeke ukuthi ucabangele ukuqeda ukuphatha kwansuku zonke kwekati. Ukudla kwakhe kungase kungamenzi azizwe esuthi, okumenza acele ukudla okulula phakathi kokuphakelwa. Futhi ukudla okunomsoco okugxile ekwaneliseni indlala kungakusiza ukuthi ulawule isisindo sekati lakho futhi uligcine lizizwa lisuthi phakathi kokudla.

Kungani isisindo sibalulekile

Njengabantu, ayakhula amakati akhuluphala. Ucwaningo lwePet Obesity Prevention Association lwathola ukuthi cishe amaphesenti angu-58 amakati awela esigabeni sokukhuluphala ngokweqile eminyakeni emibili nje edlule. Isisindo esiningi esitholwa yikati singabangela izinkinga zempilo, njengakubanikazi balo. Amakati akhuluphele kakhulu angakwazi ukubhekana nezimo ezingapheli zesikhathi eside ezifana nesifo sikashukela, isifo senhliziyo kanye nesifo samathambo, ngokusho kwePetMD. Futhi nakuba isisu esikhulu sesilwane esifuywayo sibukeka kahle, isisindo esinempilo singcono kakhulu kuso.

Amaprotheni vs Ama-carbohydrate

Ukudla okungcono kakhulu kokunciphisa isisindo yilokho okunikeza ikati lakho umuzwa wokugcwala phakathi kokuphakelayo. Ukudla okunephrotheni ephezulu kugcina ikati lakho lisuthi isikhathi eside, kunikeza amandla okudlala futhi kusize ekunciphiseni isisindo. Kodwa kudingeka bondliwe ngaphakathi kwemingcele enengqondo. Amaprotheni angenye yezakhi ezidingwa isilwane ekudleni kwaso ukuze sizizwe sinempilo futhi sijabule.

Umuzwa wokusutha ubaluleke kakhulu ngoba ugcina ikati lingafuni ukudla phakathi kokuphakelwa, nakuba ungakwazi ukuhlangana nalo phakathi nendawo. Uma isilwane sakho sizizwa sisuthi futhi sanelisekile, ngeke sibe mancane amathuba okuba sifune ukudla kuwe ngaphandle kwezikhathi zaso zokudla ezivamile. Lokhu kuzokwenza ukulawula ukondla kube lula futhi nesikhathi sakho naye sijabulise kakhudlwana.

Khumbula ukuthi ama-carbohydrate ayingxenye ebalulekile yokudla lapho wehlisa ikati esisindweni, kodwa isizathu sokuthi kufanele abe ngaphansi ohlwini olubalulekile ukuthi lezi zinto azikwenzi uzizwe ugcwele isikhathi eside. Ngokusho kwe-Texas A&M University, ama-carbohydrates asemathunjini amakati awakwazi ukugaywa ngendlela efanayo namaprotheni okwakha imisipha, futhi ngenxa yokuntuleka kwemisipha, amakati angase acele ukudla.

Yini ongayondla

Kunezinketho eziningi zokudla okunempilo kumnikazi ofuna ukusiza ikati labo lizizwe ligcwele ngenkathi elahlekelwa isisindo. Emashalofini, bheka ukudla okwakhiwa ongoti bokudla okunomsoco kanye nodokotela bezilwane ikakhulukazi ukuze kujwayelekile isisindo sesilwane - ukudla okune-fiber eyengeziwe evela ezithelweni nemifino, kanye nama-antioxidants avikela amangqamuzana omzimba futhi agcine isisindo esinempilo. Kunezindlela eziningi ongakhetha kuzo ukuze ugcine isisindo sekati lakho singaphansi kokulawula: okunye ukudla kuklanyelwe amakati amadala futhi kwakhiwe ukuze kugwenywe ukudla okunekhalori ngokweqile kuyilapho lisanikeza ikati lakho zonke izakhamzimba elizidingayo ukuze ligcine amalunga enempilo, amathambo kanye nokuphila kahle jikelele.

Ngokukhetha okukhulu kokudla, ungadideka, ngakho thintana nodokotela wakho wezilwane ukuze uthole umbono wakhe ngalolu daba. Uziqonda kangcono izidingo zamakati futhi uzokusiza ukuthi ukhethe ukudla okufanele kakhulu. Ngaphezu kwalokho, ungasebenzisa amathuluzi akhethekile, njengeshejuli yamasonto ayi-10, ukuze ulandelele inqubekelaphambili eyenziwe yisilwane sakho.

Thola isikhathi sokuzivocavoca

Yiqiniso, uma kuziwa esisindweni sekati lakho, ukukhetha ukudla akuyona inkinga kuphela. Izilwane zidinga ukuzivocavoca ngendlela efanayo nabanikazi bazo abathandekayo abanemilenze emibili. Ikati lesimanje lasekhaya alihambi isikhathi eside njengoba lithatha ukushisa wonke ama-calorie eliwadlayo. Kanye nokudla okufanele okuzokwenza ikati lakho lizizwe kahle, qiniseka ukuthi wenza isikhathi nsuku zonke sokudlala ndawonye. Ungathola ugqozi emibonweni elula kakhulu ezokwenza isilwane sakho sinyakaze ngenkuthalo.

Ukondla okufanele nokuzivocavoca kwansuku zonke kuzokwenza ngokushesha ikati lakho elikhuluphele libe yimodeli yezempilo nobungqabavu. Uzobukeka futhi azizwe engcono - futhi uzokubonga ngakho. Ikati lakho lidinga usizo lwakho ukuze ligcine isisindo esinempilo, futhi udinga ukungaguquguquki ekudaleni nasekusebenziseni uhlelo lokusebenza ndawonye.