Uninzi lwabantu abayekile ukutshaya ukukhathazeka ngokufumana ubunzima. Kubonakala uhamba nommandla.
Nangona inzuzo encinci iyinto eqhelekileyo, ukufumana ubunzima obunzima xa uyeka ukutshaya ungenza iingxaki zempilo ezintsha kwaye ulahlekise ukuzimisela kwakho ukuyeka u-cigarettes.
Makhe sijonge into onokuyenza ukuze ugcine ubunzima bakho phantsi kolawulo njengoko uhamba kwinkqubo yokubuyisela ekugqithiseni i-nicotine.
Kutheni Abantu Bathola Ubunzima Xa Bayeka Ukubhema?
Ukubhema kwandisa imetabolism kancinci:
- Ukutshaya kutshaya kufika kuma-khalori angama-200 ngosuku ngosuku lokutshaya.
- Ngenxa yokuba ukutshaya kubutha iikhalori , i-metabolism yandisa (yanda) kancane.
- I-Nicotine yinkanuko yokutya.
Xa uyeka ukutshaya, inzuzo phakathi kwama-5 no-10 iipounds kwiinyanga ezimbalwa zokuqala zokuphela. Ukuba ukutya kwakho kwimihla efana neyakho xa utshaya, ubunzima bufanele bubuyele kwiinyanga ezimbalwa. Yongeza umziselo kwi-regimen yakho yemihla ngemihla njengendlela yokuhamba ngeemitha ezingama-30, kwaye uza kunceda ukukhawuleza ukulahleka kwesisindo kunye nokuba mhlawumbi ugweme ngokupheleleyo.
Kutheni Ndifuna Ukutya Kakhulu?
Ukuyeka ukubhema kuphonsa izidumbu zethu ekuqaleni. Ukwanda kwondlo ngumphumo wecala wokuyeka ugwayi kubantu abaninzi.
- Iigarettes njengenqweno yokutya.
Ababhemayo bavame ukuphepha phakathi kokutya-ukutya kokutya ngokukhanyisa. I-Nicotine iyakhuthaza, kwaye inokuphazamisa ukukhululwa kwe-hormone insulin. I-insulin ilawula amazinga e-glucose egazini. Xa lo msebenzi uvinjiwe, umntu uya kuba yinto encinci ye-hyperglycemic, kwaye ngenxa yoko, umzimba kunye nengqondo inganciphisa ama-hormone kunye nezinye izibonakaliso ezibangelwa indlala.
- Ukutya njengokutshintshwa kokutshaya.
Ekuqaleni kwimeko yokuyeka umntu, umnqweno wokutshaya uvame ukungahlali. Uninzi lwethu luva ukulahlekelwa kwesenzo somlomo ngokubhema, kwaye ukutya ngokubonakalayo kubonakala kukutshintshwa ngokufanelekileyo. Oku kunokukhokelela ekudleni kunye nokunyusa umzimba, ngoko kungcono ukufumana indawo engcono yokubhema .
- I-Dopamine kunye nesibongo sokutya.
I-Nicotine kunye nokutya babelana ngokusabela kweekhemikhali eziqhelekileyo kwiingqondo zethu: ukukhululwa kwe-dopamine. I-Dopamine ibizwa ngokuba "uziva kakuhle" ihomoni ngoba yenza umgangatho wokuphila kakuhle. Xa i-nicotine ingasasemfanekisweni, abaninzi bethu bajika ekudleni. Ukutya okududuzayo okusinika sisisiphumo sendlela yokusebenza kwamachiza ebuchosheni.
Ukuzivocavoca kwakhona kukhulula i-dopamine, ngoko yicinge ukuyisebenzisa njengendlela yokuphucula imizwa yakho kunye nokunciphisa izifiso. Kuya kuba nenzuzo eyongezelelweyo yokukunceda ukuba ukhawuleze isisombululo esilumkileyo kwaye ukhusele ukufumana ubunzima; ukuphumelela yonke indlela ukhangele ngayo.
Ucwaningo luye lwabonisa ukuba abasetyhini banomngcipheko omkhulu kunokuba amadoda abuyele ekubhemeni njengendlela yokuphepha ukuzuza ubunzima. Ukuqonda oko kwenzekayo emzimbeni wethu xa sishiya ukutshaya kwaye into esinokuyenza ekunciphiseni ukuphazamiseka kwindlela ezakhayo kuya kusinceda sihlale sisendleleni kwaye sinokuzuza ubunzima ubuncinane.
Kukho inani lokuzikhethela ongayenza ukunciphisa inzuzo yesisindo:
Ukuzivocavoca
Njengoko kuchaziwe ngasentla, ukusetyenziswa kwemisebenzi kukhulula i-dopamine kwaye kuyindlela enhle yokukhupha izifiso zokutshaya. Inokukunceda ukugcina ubunzima bakho buzinzile. Shoot ubuncinane ubunesiqingatha seyure yokusetyenziswa, iintsuku ezingama-5 ngeveki.
Akufuneki ukuba ngumsebenzi ophezulu we-aerobic workout - i-minute-walk walk-around around you will work wonders for your body, mind and soul.
Ukutya okunempilo
Beka ukutya ndawonye phambi kwexesha ukwenzela ukuba xa i-munchies ibetha, unokukhetha okulungileyo kokutya ekufikelelekeni okulula:
- izitshalo zemifuno - isilimo esidliwayo esinamagatsha anamanzi, iidroti
- inyama enomzimba kunye nesincinci seeshizi
- Imbewu kunye namantongomane - ukhethe ezo kufuneka ususe igobolondo. Unika izandla zakho into enokuyenza kwaye kukunceda ukuba udle ngaphantsi.
- Ama-popcorn angama-94% angenamafutha
- ukuxuba umzila
- Amanzi - ukusela amaninzi!
- iisandi ezilukhuni ukuze zisondele
- iziqhamo ezintsha
- Yogurt ephantsi
- teas
- i-cocoa eshushu eyenziwa ngobisi obungabikho
- amagilebhisi aqingqiweyo
- Amafudgicic
Ukuba unomdla malunga nokufumana ubunzima, zenzele ubabalo kwaye ususe ukulingwa, ukutya okunamafutha aphezulu ukusuka kwikhaya lakho. Ukuba unomnqweno onamandla we-dessert edibeneyo, kungcono ukuphuma kwindawo yokutyela kwaye ufune ukukhonza omnye, kunokuba ube nekhekhe ehleli ekhoneni ebiza igama lakho rhoqo xa uhamba ekhitshini.
Gwema utywala
Akukhona kuphela utywala obuphezulu kwiekhalori, ngokuqhelekileyo kubangelwa ukutshaya. Ukongezelela, utywala ludla ukukhupha izibilini zethu, kunye nomuntu otshayela ukutshaya, ongachaza ingxaki. Gwema iikhalori ezingenalutho kotywala, kodwa ngokubaluleke kakhulu, ungazibeka engozini yokuphinda uphuze ngokusela ekuqaleni kwenkqubo yakho yokuyeka.
Omnye umngeni kwixesha
Abantu abayeke ukutshaya bavame ukugqiba ixesha lokuba bahlambulule ubomi babo kwezinye iindawo. Oku kuhle, kodwa qaphela. Ukuba uzama ukwenza ezininzi iiprojekti zokuziphucula ngokukhawuleza, ubeka umngcipheko wokungaphumeleli kubo bonke.
Gcina ezi ngongoma engqondweni:
- Yiba luhle kuwe. Ukuyeka ugwayi kukufezekisa okukhulu, kwaye kufuneka uzivulele ngokuqhubekayo inkqubela yakho. Musa ukuthobela ubuninzi bezinto ozenzayo.
- Linda. Ukuyeka ukutshaya yinkqubo ethatha ixesha. Ayenzeki ngobusuku, kodwa xa kuthelekiswa nenani leminyaka yethu ininzi, ukuphulukana nokulutha kwe-nicotine kufutshane. Zinike ixesha ofuna ukuliphilisa.
- Zikwamkele. Wena ungumntu omangalisayo njengokuba ulungile ngoku.
Ukuba ufumana iipounds ezimbalwa ngelixa uhamba kwinkqubo yokuyeka iteksi, makube njalo. Iintlobo ziya kuthintela ubomi bakho kunye nabo banithanda ngezindlela ezintle kunokuba unokucinga.
Unokuyeka ukutshaya ngaphandle kokufumana ubunzima obuninzi. Ungavumeli uloyiko lokufumana ubunzima luhlale lubophelele ukuxhatshazwa okuza kukubulala, kunikwe ithuba.
Ubunzima bunokulahleka, imiphunga ayikwazi.