Iswekile ikuyo yonke indawo-nkqu nakwiindawo ongazilindelanga. Itoti yeembotyi ezibhakiweyo, ingqayi ye-sosi ebomvu, kunye neprotein bar inokupakishwa ngeswekile esenziwe ngapha nangapha (nge Ngaphakathi ). Ukutya iswekile ngokumodareyitha akuyothusi-ngakumbi ukuba utya iziqhamo zonke, eziqukethe i-fiber kunye ne-antioxidants kunye nedosi ye-fructose. Kodwa izinto zinokuphuma ezandleni ukuba ujika kwiijusi zeziqhamo ezigqityiweyo, ngokwe Unyango lwezempilo .
pf changs esona sitya
Ngokwe- Umbutho wentliziyo yaseMelika , iswekile yakho oyitya mihla le kufuneka ibe kwindawo ethile phakathi kweetispuni ezintandathu nezisithoba ngemini - ezintandathu kubafazi, isithoba kumadoda. Kodwa izifundo zibonise ukuba abantu baseMelika, ngokomndilili, badla kakhulu kunokuba befanele ukwenziwa. Kwaye ngokungamangalisiyo, yenye yezigwenxa zeswekile eyongeziweyo kwizidlo zabantu? Isiselo esithambile. Ukubeka izinto ngokwembono, kukho iitispuni ezingaphezu kwesithoba kwitoti yeCoke (nge Phila womelele ).
Ayisiyonto yokufumana nje ubunzima xa sisithi iswekile egqithisileyo imbi umzimba wakho. Ukutya iswekile eninzi kunokutshintsha indlela otya ngayo, kubeka impilo yakho emngciphekweni, kuze kutshintshe nempilo yakho yengqondo.
Umzimba wakho usebenzisa iikhalori ezingenanto
Ifoto nguLuis Ascui / Getty Izithombe Phambi kokuba sitsibe iinyani ezothusayo zesondlo, masicacise umbono omnye omkhulu: Iikhalori azikulunganga. Ngapha koko, ngumzimba wakho iimfuno calories ukuqhubeka. Eyona nto ibalulekileyo luhlobo lweekhalori ozityayo (nge Isango le-SF ). Ukutya isitya se-oats esikwe ngentsimbi kunokuba nexabiso elifanayo le-caloric njenge-bar ye-chocolate, kodwa ayithathi i-dietitian ukuba ibone ukuba yeyiphi enempilo. Ngoku siyifumene ngaphandle kwendlela, masithethe ngeekhalori ezingenanto.
Iikhalori ezingenanto zihlala zimnandi, kodwa njengeshokholethi yeswekile ekhankanywe apha ngasentla, ayongezi naziphi na izondlo emzimbeni wakho. Iikhalori ezingenanto azizukubonelela ngeevithamini okanye iiminerals - ngekhe zikunike amandla ahlala ixesha elide (nge Unyango lwezempilo ). Ukutya okuneswekile kuko igcwalisiwe ngeekhalori ezingenanto. Owona mzekelo ulula? Isoda. Iikhalori zayo zivela kumanqanaba aphezulu eswekile esetyenziweyo, ke ngelixa ungaziva ugcwele okanye unamandla emva kokuba uyisele, umzimba wakho uthathe ikhulu leekhalori ezingenanto. Kuyafana nakumakhekhe kunye neelekese, ngokuka IWebMD .
Ngelixa oku kutya kulungile ngokulungeleleneyo (asizukuzinqaba ngokwethu ukuba singabinayo rhoqo), ukutya kakhulu kuzo kuya kuyiphazamisa ingqondo yakho. Ngoku ka Ngaphakathi , Zonke ezo iswekile, iisiraphu, kunye neekhalori ezingenanto ziya kwenza kube nzima ngakumbi ukuxelela ukuba ugcwele okanye awugcwalisi. Oko kukhokelela kukutya kakhulu.
Iyalalanisa intliziyo esempilweni
Le ayifanelanga ukuba yothuse- nangona ibanzulu. Abaphandi KwiYunivesithi yaseHarvard Bafumene unxibelelwano olomeleleyo phakathi kokusetyenziswa kweswekile ephezulu kunye nesifo sentliziyo. Nokuba awufumani bunzima, intliziyo yakho isabetha xa uhlala usitya iswekile eninzi. Ngelixa isivumelwano esivumayo ukuba iswekile ichaphazela impilo yentliziyo yakho, abaphandi abaqinisekanga Njani . Olunye uphononongo luye lwabonisa ukuba ukusetyenziswa kweswekile eninzi kunyusa uxinzelelo lwegazi. Olunye uphando lubonisa ukuba iswekile ibangela ukuba isibindi sakho sisebenze ngokwahlukileyo, esinokuthi sikubeke emngciphekweni wesifo sentliziyo, ngokukaHarvard.
Ngapha koko, iswekile egqithileyo inokubangela ukudumba kwimithambo, ifakele uxinzelelo lomzimba entliziyweni njengoko ipompa igazi emzimbeni wonke. Uxinzelelo lwegazi oluphezulu kunye nentliziyo engenampilo kunokubangela izinto ezahlukeneyo ongazifuni- njengokuhlaselwa kwentliziyo kunye nemivumbo, ngokuka IWebMD . Kwaye ayisiyontliziyo yakho kuphela ejongene nokuphazamiseka: iswekile eninzi inokubeka esichengeni izintso zakho, injeke kunye nengqondo.
Ingaphazamisa impilo yakho yengqondo
Nokuba awubonisi iimpawu zomzimba zeswekile eninzi-njengolusu olungenampilo okanye ukuzuza ubunzima- impilo yakho yengqondo inokuba semngciphekweni. Iswekile eninzi kakhulu inokunyusa umngcipheko woxinzelelo kunye noxinzelelo, ngokwe Unyango lwezempilo. Ukuba utya amashwamshwam aneswekile ukuzikhulula kwimeko yoxinzelelo, kwaye iba ngumkhwa, umzimba wakho ungaqala ukuziva uxhomekeke kakhulu kwiswekile nanini na xa kuvela imeko yoxinzelelo. Ngokwenyani unganqwenela ukukhawuleziswa kwe-dopamine kukutya okuneswekile, kodwa loo pateni ibonakala ngathi ayilunganga ekuhambeni kwexesha (nge i-NPR )
Ngelixa kunokuba nzima, zama ukuthatha indlela eyahlukileyo yoxinzelelo. Mamela umculo, uthathe uhambo, okanye usele iti eshushu- ezo ndawo zinokusebenza njengeendlela zokulwa noxinzelelo . Ukuba ulambile ngokwenene, zama ukupheka. Nokuba ukupheka ukutya okusempilweni kunokuba neziphumo zonyango kwimpilo yakho yengqondo, ngokuka Iposi likaHuffington . Kukho ukhetho oluninzi olungabandakanyi iikhalori ezingenanto okanye isiraphu yengqolowa ephezulu. Kwaye umzimba wakho uya kukubulela.
