Kutheni ukuyeka ukutshaya kusenza sizizwe silambile?
Kuqhelekile ukuba uzive unomdla okwandayo xa ushiya ukutshaya, kwaye izizathu zivela kwimithombo emibini eyahlukeneyo, ngokomzimba nangokwengqondo. Ukuqonda oko kwenzekayo zombini kule mimandla kuya kukunceda ukukhawuleza ukutywala kwakho ukuze ungapheli ngokufumana isisindo esingafunekiyo ngenxa yokuyeka ukutshaya .
Ukukhishwa kweMpilo kwiNicotine
Ucwaningo luye lwabonisa ukuba iicicin ichaphazela i-chemistry yegazi ngeendlela ezimbalwa ezichaphazela ukutya:
INicotine neAdrenaline
Xa umntu engena umsi wecuba , i-nicotin yomsi ixhamla kwigazi kwaye iqala ukuchaphazela ingqondo engama-7 imizuzwana. Isiphumo kukukhutshwa kwe-hormone adrenaline , "ukulwa okanye i-flight" hormone. Ngokwenyama, i-adrenaline iya kwandisa izinga lentliziyo yomntu, uxinzelelo lwegazi kunye nokukhawulela umsizi wentliziyo. Umtshayi uya kuba nokuphefumla okukhawulezayo. I-Adrenaline iyalela ukuba umzimba ulahle i-glucose engaphezulu kwegazi.
I-Nicotine kunye ne-Insulin
Kucingelwa ukuba i-nicotine inqanda ukukhululwa kwe-hormone insulin, enoxanduva lokususa iswekile engaphezulu kwigazi lomntu. Phakathi kwe-glucose ngokweqile ukusuka kwi-adrenaline kunye nokuvinjelwa kwe-insulin, ababhemayo bancitshiswa kakhulu, oku kuthetha ukuba baneshukela egazini labo kunokuqhelekileyo. Kwaye ngenxa yokuba iswekile yegazi ifana nesondlo esinqwenelekayo, ababhemayo abahlali belambile ngokuqhelekileyo njengabantu abangaboni.
Kusenokwenzeka ukuba uye wakuva ukuba ukuyeka ukutshaya kubangela ishukela ephantsi yegazi, kodwa akukho bungqina bobunzululwazi obuxhasa le nto, ukuya kutsho.
Ukunxilwa njengeNguqulelo yokuTuba
Kukho izizathu ezininzi zokuba abantu ababhemayo beba ukutya xa beyeka ukutshaya:
- Umkhwenkwezi. Iminyaka yokubhema yasifundisa ukuba sisabele kwizinto zonke ngokukhanyisa i-cigarette. Xa sasivuyayo, sasibhiyozela ngokukhanyisa. Xa sasihlanya, ukutshaya kusinceda siphumule, okanye sasiyicinga. Umsebenzi ogqityiweyo wawuya kubakhokelela ekutshiseni ukutshaya kwaye ngoko bekuza kunxinxwa, ukulamba, njl. Iigarethi zethu zazihlala zihamba phambili kunye nathi, kwaye yinto yokuqala esifike kuyo kungakhathaliseki ukuba yintoni isizathu.
- Ukutya kukuthanda ngakumbi. Ngaphandle kwesiqalo somsi wesigare osigubungela i-taste buds, ukutya kukhangisa kakhulu.
- Thuzelo. Ukuhoxiswa kweNicotine akukhathazi, kunye nokutya, kuba abantu abaninzi banokuvakalelwa ngokukhawuleza kwintuthuzelo kunye nentlalo-ntle. Kungenxa yokuba, kwiibilini zethu, ukutya kudala ukukhululwa kwe-dopamine, i-hormone evakalelwa. I-Nicotine yenza into efanayo.
- Ukutya okudlulayo. Ababhemayo bathambekela ekutheni badle ukutya, ikakhulukazi kwisidlo sasekuseni. Ikofi kunye negwayi ayenzi isidlo esihle, kwaye emva kokuyeka, ukutya ukutya rhoqo kunokuncedisa iikhalori ezongezelelweyo ezingengenxalenye yesidlo ngaphambi kokuyeka.
- Umkhwa-ngomlomo. Zingaphi kangangeentsuku ophakamisa isandla sakho emlonyeni wakho xa utshaya? Uyakumangaliswa ukuba usebenze kangakanani, kwaye unokuziva njani xa ungasenzi. Ukubeka ukutya kwisandla njengoko kuhamba emlonyeni wakho kuyindawo evamile.
Ukurhoxiswa kwi-nicotine akukhathazi. Kufuneka ulindele ukuba uza kufuna ukutshintsha isenzo sokutshaya kunye nomnye, kwaye ukutya kukudla ngokukhethayo. Ubuqhetseba akuvumelekanga ukuvumela ukutyhulwa kwe-snacking kuphume.
Ukufumana ibhalansi kubalulekile kuba ukutya okuninzi kunye nokufumana ubunzima obunzima kunokukukhokelela ekubhemeni.
Iingcebiso Zokukunceda Uphephe Ukunyuka Kwemfuyo
- Ukuzivocavoca. Qalisa ngokukhawuleza ukuba awuzange usebenze kwaye usebenze phezulu apho. Ukuzivocavoca kukuhle ukulahleka kwesisindo kwaye kunenzuzo eyongezelelweyo yokukhulula i-endorphins, i-hormone evakalelwa.
- Khumbula nge-HALT Umsebenzi wokuqala ekucaciseni izibongozo ozozenzayo. Bangahle bazive benjengokulamba kwindlala ekuqaleni, kodwa ukuba ubeka ingqalelo, uya kuqala ukuqaphela ukuba izibonakaliso zenye into-ingqumbo, ukukhathala, ukunyamezela, njl. Funda ukunyanga uphawu ngokufanelekileyo kwaye kuya kuba kulula ukubetha ukusabela ngomlomo.
- Phuza amanzi. Ingumkhweli omkhulu wokukhanga kwaye unceda ukutshisa i-toxins ngokukhawuleza xa uyeka ukutshaya. Ngokuzigcina u-hydrated kakuhle, uya kuziva ungcono ngakumbi ngokubanzi.
- Gcina ukutya okuncincileyo ekufikeleleni. Beka okulungileyo-oku-kukutya okutyana kunye phambi kwexesha ukwenzela ukuba xa i-munchies ibetha, unokubamba into enempilo endaweni yale tshokolethi!
- Utywala utywala. Akunakwenzeka nje ukuba kubangele ukutshisa umsi, kulayishwa ngeekhalori. Ukuphepha utywala ngokukhawuleza ekuphumeni kwakho kuluvo oluhle.
- Zi pha zamise. Uninzi unxusa ukuba udle kusasa xa uyeka ukuphuma uvela kwisifiso sokutshaya. Ziphazamise kwaye ulindele ukuba unqwenele ukudlula.
- Gwema iikhalori ezingenanto. Ukutya okungenamsoco , njengama-chips, i-ayisikrimu, ikhekhe kunye ne-cookie zilayishwa ngeekhalori "ezingenanto" ezingenaso niselo. Zigqitywe ngokukhawuleza ngenxa yokucocwa kakhulu kwaye i-spike kwishukela legazi lakho ukusuka kwiikesekiti liya kukushiya unqwenela ngakumbi xa amazinga eeshukela egazi ehla. Yidla izithelo ezininzi, imifuno kunye neengqolowa ezipheleleyo eziza kugcina uzele ixesha elide kunye nesishukela segazi elisisigxina.
Yiba nesicwangciso esikuyo ukukunceda ukulawula ukunqwenela ukutywala xa uyeka ukutshaya. Gcina ukutya kwakho phantsi kolawulo kwaye uzakufumana kulula kakhulu ukuhlala ekulawuleni inkqubo yakho yokuyeka.