Emma Miller
Icaffeine inokukukhawulezisa ngokwenene ukutshiswa kwamafutha kwindlela yakho yasekuseni. Ukuba uzama ukunciphisa umzimba, izigqibo ozenzayo malunga nokutya kunye nokuzivocavoca imini yonke zibalulekile. Kodwa kukho izithethe ezimbalwa zasekuseni ezinokuthi zikusethele impumelelo.
Akunjalo nje ukuba abantu basekuseni bavuya ngakumbi, kodwa banokuba bancinci. Enyanisweni, abona bathengi baphumelele kakhulu uRoger Adams, Ph.D., umsunguli we-Houston-based Eat Right Fitness, uye wabona kwi-20-plus iminyaka yakhe yokusebenza ibe ngabo basebenze ekuseni ngaphambi kokuba nantoni na enye inokuchaphazela ishedyuli yabo.
"Ukuvuka nje kusasa kunye nokucwangcisa usuku lwakho akuyi kwandisa imveliso kuphela, kodwa kuya kukunceda ukuba uphathe kakuhle nayiphi na imiqobo kunye nezithintelo ezinokuphazamisa ukutya kwakho kunye nerejimeni yokuzilolonga," utsho.
"Ukwenza uninzi lwasekuseni kukunceda uhlale 'usebenza ngakumbi' kunendlela 'yokuphinda usebenze', nto leyo ekhokelela kwimizamo eyimpumelelo yokunciphisa umzimba." Kukho ubungqina obuninzi bale ndlela: uphando olupapashwe ngo-Apreli 2014 kwi-PLoS One idibanise ukuvezwa kokukhanya kwasekuseni kwi-index mass body mass (BMI) kunokuvezwa ekukhanyeni emini.
Ukuba oko akwanelanga ukuseta i-alamu yakho kwiyure okanye ezimbini ngaphambili, izithethe zokulahlekelwa kwesisindo ezivunyiweyo zasekuseni zinokunceda.
Yidla isidlo sakusasa seprotheni
Ukuba sele ukwazi ukubaluleka kwesidlo sakusasa esinesondlo, usendleleni elungileyo. Kodwa kufuneka uqiniseke ukuba isidlo sakho sakusasa sizaliswe ngowona mlinganiselo ufanelekileyo weprotheyini.
"Umzimba wakho uthatha ixesha elide ukugaya le macronutrient kune-carbohydrates okanye amafutha, ngoko ke ukutya okuneprotheyini ephezulu kukugcina unelisekile kwiiyure ezininzi," kuchaza u-Adams. Iprotheyini inceda ukulawula ukutya kunye neswekile yegazi.
Ukufumana ukuhlutha okugqibeleleyo kunye nokwakhiwa kwezihlunu, zama ukufumana i-25 ukuya kwi-30 yeegram zeprotheyini yesidlo sakusasa esisuka kumaqanda, iyogathi yeGreek ecacileyo, ibhotolo yamandongomane, okanye iisoseji zenkukhu ebhityileyo okanye iturkey.
Yonwabela ikomityi yekofu
I-caffeine inokukhawulezisa ukutshiswa kwamafutha kwindlela yakho yasekuseni. Olunye uphononongo olwapapashwa ngoJuni ka-2019 kwijenali yeeNgxelo zeSayensi yafumanisa ukuba ikomityi enye yekofu yayanele ukuvuselela “amafutha amdaka,” okwakwaziwa ngokuba zizicubu ze-adipose ezimdaka okanye i-BAT, enceda umzimba ukuba utshise iikhalori ngokukhawuleza.
Ngaphezu koko: U-Adams uphawula ukuba ukusebenzisa i-caffeine kusasa kunebhonasi eyongeziweyo yokuvumela ukuba ugxininise ngakumbi ekusebenzeni kwakho kwasekuseni.
Qalisa ukuzilolonga kwakho
Uphononongo lubonisa ukuba umthambo wasekuseni unokukunceda unciphise umzimba. Xa abaphandi beYunivesithi yaseTehran bafunda iziphumo zokuzivocavoca kwe-aerobic ekuseni okanye ngokuhlwa, bafumanisa ukuba ukuhamba kwangoko kukhokelela ekutyeni okusezantsi kweekhalori imini yonke, kunye notshintsho olubaluleke ngakumbi kubunzima bomzimba, i-BMI, ubukhulu besikhumba sesisu, kunye namafutha esisu.
"Ngamafutshane, ukuzivocavoca kwasekuseni kubonakala kunempembelelo ebalulekileyo ekulawuleni ukutya, i-caloric intake, kunye nokulahlekelwa kwesisindo," kusho u-Adams.
Hamba rhoqo kangangoko kunokwenzeka
Iintshukumo ezincinci ngaphandle-nokuba yimizuzu nje embalwa yokuhamba-kwasekuseni kunokuba luncedo ngesinye isizathu.
"Ubude bokukhanya kwasekuseni bubonakaliswe ukuguqula amanqanaba e-hormone ye-satiety i-leptin kunye ne-ghrelin kunye nokulawula amafutha omzimba," kusho uChristine Koskinen, i-dietitian e-Richland, eWashington.
Ibhonasi: Ukuchitha ixesha ngaphandle kusasa kuya kwandisa ukuvezwa kwakho kwi-vitamin D, isondlo esisweleyo abaninzi baseMelika.
Misela iinjongo zakho zosuku
Kukho iindlela ezininzi zokuxhamla ngokuziqhelanisa nokuqaphela, okanye ukujonga rhoqo ngeemvakalelo zakho, iingcinga, iimvakalelo kunye neemvakalelo kumzamo wokufumana imeko yokuqonda.
Ngokutsho kwe-American Psychological Association, ukuqonda kunokuphelisa uxinzelelo, ukuphucula imemori, ukwandisa ukugxila, kwaye kukhokelela ekwanelisekeni kubudlelwane. Enye inzuzo? Uyiqikelele - inokukunceda unciphise umzimba.
Olunye uphononongo lwafumanisa ukuba ukuqeqeshwa kwengqondo kunokunciphisa kokubili ukutya okuvakalelwa kunye nokutya ngokutya.
"Ukuqonda akudingi ixesha elide okanye indawo efanelekileyo," kusho uFrances Largeman-Roth, i-RDN, ingcali yezondlo eBrooklyn kunye nezempilo kunye nombhali we-Food in Color. Ukuba unemizuzu emihlanu, ungasebenzisa elo xesha ukuze ukhumbule iingcinga neemvakalelo zakho.
