Ukudla ebusuku kuwumkhuba ongenampilo ongakwenza udle ama-calories amaningi kunalokho okudingekile, kwandise ingozi yokukhuluphala, isifo senhliziyo, nezinye izimo eziningi. Ngokujabulisayo, ama-hacks amancane kodwa ahlakaniphile afana nokukhomba imbangela nezimbangela zokudla ebusuku kakhulu, ukusabalalisa ukudla usuku lonke, ukunamathela esimisweni sakho, ukuhlela ukudla kwakho, ukuzithikamezeka, ukungena ekuhambeni, nokwandisa ukudla kwakho amaprotheni ekudleni ngakunye kungasiza. yeka umkhuba.
Ukudla ebusuku kakhulu kuwumkhuba olimazayo oxhumene nokwenyuka kwekhalori nokudla okune-carb, okuholela ekwandeni okwengeziwe kokukhuluphala, isifo senhliziyo, isifo sikashukela kanye nezinye izifo ezingamahlalakhona. Ucwaningo lubonisa ukuthi ukuphazamiseka kwemikhuba yokudla, ikakhulukazi ukuphazamiseka kokudla (BED) kanye nesifo sokudla ebusuku (NES), yizona zimbangela eziyinhloko zokudla ebusuku, kodwa ezinye izici eziningi empeleni zinomthelela kulo mkhuba. Kungakhathaliseki ukuthi yini imbangela, ukungena esimisweni, ukwehlisa ukucindezeleka, ukuphazamisa, ukungena ekuhambeni, ukufuna usizo lochwepheshe, ukuhlela ukudla kwakho, nokusabalalisa usuku lonke kuzohamba indlela ende ukukusiza ngokuphumelelayo ukuqeda umkhuba wokudla ebusuku. . Bheka ngezansi ukuze uthole imininingwane.
i. Thola ukuthi yini ebangela izifiso zakho zasebusuku
Njengengxenye yokuyeka imikhuba yokudla ebusuku kakhulu, udinga ukukhomba futhi uqonde izimbangela ezibangela uchungechunge. Ngokuvamile asikwazi ukuthi siyaphi ngaphandle uma sazi ukuthi sivelaphi, futhi lokhu kuyiqiniso ngokudla kwasebusuku. Ucwaningo lukhombisa ukuthi ukuphazamiseka kokudla ngokuzitika (BED) noma i-nighttime eating syndrome (NES) kuvame ukuqala ukudla kwasebusuku kakhulu, futhi ungazama ukuthola ukuthi uhlushwa yini noma yikuphi kwalokhu kuphazamiseka. Uma kungenjalo, thola ukuthi yini enye engase ibangele umkhuba wakho ongenampilo. Kusukela manje kuqhubeke, cishe uzosebenzisa ezinye izindlela okuxoxwe ngazo lapha ukuze unqamule iketango lokudla lasebusuku.
ii. Thola izibangeli
Ukuhlonza izimbangela zokudla ebusuku kungase kuzwakale njengengxenye yephuzu lokuqala, kodwa kungase futhi kuzimele. Izimbangela zingaba yinoma yini kusukela ekucindezelekeni kuya ekukhungathekeni kuya ekuziphatheni okubi kuya ekuqhekekeni, phakathi kwezinye izinto eziningi. Ngakho-ke, zihlole ngokujulile ukuze wazi ukuthi yini ebangela ukudla kwakho ebusuku kakhulu. Ungasebenzisa 'idayari yokudla kanye nemizwa ukuze ulandelele imizwa yakho kanye nalokho okudlayo ebusuku kakhulu lapho zikugwinya, ikusize ukwazi ukugqashula iketango.
iii. Funa usizo lochwepheshe nolwemizwa
Kungase kudingeke ufune usizo lochwepheshe ukuze uyeke ukulayisha umzimba ngamakhalori. Lokhu kuzoba usizo ikakhulukazi uma usola ukuthi uphethwe i-BED noma i-NES. Ochwepheshe bezempilo bazosebenzisa izindlela zokuqeda ukuze bakusize wazi ukuthi inkinga yakho ingase ibe yini. Ngaphandle kwalokho, ungase uzuze ekusekelweni ngokomzwelo uma ukudla kwakho ebusuku kakhulu kuhlobene nokucindezeleka.
iv. De-stress
Ukuphatha ingcindezi kangcono kukusiza ukuthi ubhekane kalula nezimo zempilo futhi uyeke ukudla ebusuku okuhlobene nengcindezi njengoba ingcindezi iphakathi kwezinto ezishayela i-BED, NES, nezinye izinqubo zokudla. Ngakho-ke, ukwehlisa ingcindezi kuzokusiza ukuthi uphule iketango elingenampilo. Ukulamula, ukuhamba kwemvelo, ukufinyelela abangani, namakilasi e-yoga kuphakathi kwezindlela eziningi ongaya kuzo ukuze unciphise ingcindezi.
v. Ngena esimisweni
Abanye abantu bazitika ngotshwala kuze kube sebusuku kakhulu ngenxa yokuthi ababutholi ubuthongo obusezingeni eliphezulu. Ngenxa yalokho, ungakwazi ukuyeka ukudla kuze kube sebusuku kakhulu ngokungena esimisweni. Isibonelo, ungahlela ukuthi uzolala nini nokuthi uzovuka nini. Ukulala kwekhwalithi kunqunywa ukuthi ulala isikhathi esingakanani nokuthi ulala isikhathi esingakanani. Ukusebenza ngesimiso kuthuthukisa izici ezimbili, ekugcineni kwephule umkhuba wokudla ohlobene nokulala ebusuku.
vi. Hlela ukudla kwakho futhi usabalalise usuku lonke
Udla ebusuku ngoba uzincisha ukudla? Ungakhathazeki; abantu abaningi banenkinga efanayo, futhi abanye baye bawuyeka ngokuphumelelayo lo mkhuba ngokuhlela ukudla kwabo. Kungani ungabeki izikhathi eziqondile zosuku lapho udla? Lokhu akushiyi isikhala sokuzizwa ulambile kanye nokuzitika ngokweqile ebusuku.
vii. Phuza amanzi anele ebusuku
Ukuphuza amanzi anele ebusuku njengesu lokuyeka ukudla ebusuku kungase kubonakale kungenangqondo, kodwa empeleni kuyasebenza futhi kunokusekelwa kwesayensi ngemuva kwakho. Ucwaningo lubonisa ukuthi abantu abaningi abahlala kuze kube sebusuku benza iphutha bomele ukulamba futhi bafinyelele ukudla okulula. Ngakho-ke, ukuphuza amanzi anele kanye nokudla okunempilo kukushiya uzizwe ugcwele isikhathi eside futhi ungathambekele ekuvumeleni izifiso ezingenampilo.
viii. Ziphazamise
Ukuba matasatasa kwengqondo yomuntu ngokudla noma ubuvila kuvame ukubangela i-BED, NES, ukudla ebusuku kakhulu, ukunqotshwa izifiso ezingenampilo, neminye imikhuba engemihle. Ngokujabulisayo, ukuziphazamisa kungakusiza uyeke le mikhuba. Isibonelo, kungani ungasebenzisi i-google iresiphi yezitsha ezinempilo ongathanda ukuzilungisa? Kuzohamba ibanga elide ukukusiza ukuthi uyeke ukuvumela izifiso. Abanye abantu bathola ukubukela amamuvi kuwusizo, kodwa okunye okungase kukusebenzele; sekuyisikhathi sokuthi uhlonze ukuthi yini ekusebenzela kangcono.
ix. Hamba
Ukuba usohambweni kuzwakala njengokunwetshwa kwephuzu elishiwo ngenhla, kodwa kungamela wodwa futhi kukusize uphule uchungechunge olungenampilo lokudla kuze kube sebusuku. Esikhundleni sokuhlala esihlalweni ungenzi lutho noma ube nesithukuthezi embhedeni futhi ulokhu ucabanga ngokudla, ungase uthole ukusebenza kancane. Isibonelo, ukuhambahamba endlini ukuze ubhekisise izinto ozithandayo kungase kube yilokho okudingayo. Ingabe unayo i-aquarium noma izithombe ezinhle ozithathile ngenkathi ukuphiknikhi? Bheka lezi uyeke ukuxaka ingqondo yakho ngokudla.
x. Iba nokudla okulula okunempilo onakho
Ukwephula i-BED noma i-NES noma imikhuba yokudla yasebusuku kakhulu ehlobene nakho kungase kuthathe isikhathi, futhi kungase kudingeke ukuthi uhambe kancane ngokwakho ngenkathi uqhubeka ungaguquguquki. Enye indlela yokwenza kanjalo iwukuba ube nokudla okulula okunempilo onakho. Kuyavunywa, ukudla ebusuku kakhulu akunampilo kodwa akukubi njengokudla okungenamsoco noshukela ogayiwe. Kanjalo, ungaba nokudla okulula okunempilo okwenziwe ngezithelo nemifino enekhalori ephansi futhi ufinyelele kuzo lapho uzizwa ukhungathekile futhi ulwe kunzima ukubekezelela ingcindezi. Ungakwazi ukukhipha kancane kancane ukudla okulula futhi uyeke ukudla ebusuku ngokuphelele ngesikhathi.
xi. Khulisa ukudla kwakho amaprotheni
Ungakwazi futhi ukuyeka ukudla ebusuku kakhulu ngokwandisa ukudla kwakho amaprotheni ekudleni ngakunye. Ucwaningo lukhombisa ukuthi amaprotheni awukudla okugcwalisa kakhulu, futhi azokusiza ukuthi ubambe ubusuku bonke. Yebo, akudingekile ukuba uzibe ukuthi ukukhuphuka kwamasayizi ezingxenye kunomthelela ekudlaleni kwekhalori nesisindo sakho, kodwa usengathola indlela yakho, ikakhulukazi ngokudla okunekhalori ephansi kanye namaprotheni anothe.
Isiphetho
Ubusuku buwumkhuba wokudla ongemuhle ongakhulisa ubungozi bakho bokukhuluphala, isifo sikashukela sohlobo 2, nezinye izinkinga zempilo. Nakuba kucasula futhi kungase kubonakale kungaphezu kwamandla, ungakunqoba. Hlela ukudla kwakho, ngena esimisweni, finyelela usizo lochwepheshe, des-stress, usabalalise ukudla kwakho usuku lonke, engeza ukudla kwakho okunamaphrotheni ngokudla ngakunye, hamba, ziphazamise, futhi uhlonze imbangela nezimbangela, futhi nawe uzozithola ungaphezu kwalo mkhuba obhubhisayo.
