Emma Miller
I-caffeine ingasheshisa ngempela ukushiswa kwamafutha esimisweni sakho sasekuseni. Uma uzama ukwehlisa isisindo, izinqumo ozenzayo mayelana nokudla nokuzivocavoca usuku lonke zibalulekile. Kodwa kukhona amasiko ambalwa athile asekuseni angakusethela impumelelo.
Akukhona nje ukuthi abantu basekuseni bajabule kakhulu, kodwa futhi bangaba bancane. Ngempela, amakhasimende aphumelele kakhulu u-Roger Adams, Ph.D., umsunguli we-Eat Right Fitness ezinze e-Houston, awabone emsebenzini wakhe weminyaka engu-20 nangaphezulu kube yilawo asebenze ekuseni ngaphambi kokuba noma yini enye ithinte isimiso sabo.
"Ukumane uvuke ekuseni futhi uhlele usuku lwakho ngeke nje kwandise umkhiqizo, kodwa futhi kuzokusiza ukuthi ubhekane kangcono nanoma yiziphi izithiyo nezithiyo ezingase ziphazamise indlela odla ngayo kanye nokuzivocavoca umzimba," usho kanje.
“Ukusebenzisa isikhathi sasekuseni kakhulu kukusiza ukuthi uhlale kumodi ‘yokukhuthala’ kunendlela ‘yokusabela,’ okuholela ngokwemvelo emizamweni yokulahlekelwa isisindo eyimpumelelo.” Kunobufakazi obengeziwe bale ndlela: ucwaningo olwanyatheliswa ngo-April 2014 ku-PLoS One luhlobanisa ukuchayeka ekukhanyeni kwasekuseni nenani eliphansi lesisindo somzimba (BMI) kunokuchayeka ekukhanyeni emini.
Uma lokho kungenele ukusetha i-alamu yakho ihora noma amabili ngaphambili, amasiko okwehlisa isisindo ekuseni agunyazwe isazi sokudla angasiza.
Yidla isidlo sasekuseni esinamaprotheni
Uma usukwazi kakade ukubaluleka kwesidlo sasekuseni esinomsoco, usendleleni efanele. Kodwa futhi udinga ukwenza isiqiniseko sokuthi isidlo sakho sasekuseni sigcwele inani eliphelele lamaprotheni.
"Umzimba wakho uthatha isikhathi eside ukugaya le macronutrient kunama-carbohydrate noma amafutha, ngakho ukudla okunamaprotheni amaningi kukugcina unelisekile amahora ambalwa," kuchaza u-Adams. Amaprotheni asiza ukulawula ukudla kanye noshukela egazini.
Ukuze uthole ukusutha okuphelele nokwakhiwa kwemisipha, zama ukuthola amagremu angu-25 kuya kwangu-30 eprotheni ngesidlo sasekuseni emaqandeni, iyogathi yesiGreki esobala, ibhotela lamantongomane, noma amasoseji enkukhu ethambile noma ama-turkey.
Jabulela inkomishi yekhofi
I-caffeine empeleni ingasheshisa ukushiswa kwamafutha esimisweni sakho sasekuseni. Olunye ucwaningo olwanyatheliswa ngoJuni 2019 ephephabhukwini Imibiko Yesayensi lwathola ukuthi inkomishi eyodwa yekhofi yayanele ukuvusa “amafutha ansundu,” abuye aziwe ngokuthi yizicubu ze-adipose ensundu noma i-BAT, esiza umzimba ukuba ushise amakholori ngokushesha.
Ngaphezu kwalokho: U-Adams uphawula ukuthi ukudla i-caffeine ekuseni nakho kunebhonasi eyengeziwe yokukuvumela ukuthi ugxile kangcono ekusebenzeni kwakho kwasekuseni.
Qala ukujima kwakho
Ucwaningo lubonisa ukuthi ukuzivocavoca ekuseni kungakusiza ulahlekelwe isisindo. Lapho abacwaningi eNyuvesi yaseTehran behlola imiphumela yokuzivocavoca kwe-aerobic ekuseni noma kusihlwa, bathola ukuthi ukuhamba kusenesikhathi kuholela ekwehliseni amakhalori ekudla usuku lonke, kanye nezinguquko ezibaluleke kakhulu zesisindo somzimba, i-BMI, ukujiya kwesikhumba kwesisu, namafutha esisu.
"Ngamafuphi, ukuzivocavoca ekuseni kubonakala kunomphumela obaluleke kakhulu ekulawuleni ukudla, ukudla kwe-caloric, nokulahlekelwa isisindo," kusho u-Adams.
Hamba kaningi ngangokunokwenzeka
Ukunyakaza okuncane ngaphandle—ngisho nemizuzu embalwa nje yokuhamba-ekuseni kakhulu kungaba yinzuzo ngesinye isizathu.
"Amaza okukhanya kwasekuseni aboniswe ukuthi aguqule amazinga e-satiety hormone i-leptin ne-ghrelin futhi alawule amafutha omzimba," kusho uChristine Koskinen, isazi sezokudla e-Richland, eWashington.
Ibhonasi: Ukuchitha isikhathi ungaphandle ekuseni kuzophinde kwandise ukuchayeka kwakho ku-vitamin D, umsoco abantu baseMelika abaningi abangenawo.
Zibekele izinhloso zakho zosuku
Kunezindlela eziningana zokuzuza ngokuzijwayeza ukucabangela, noma ukuhlola njalo imizwelo yakho, imicabango, imizwa, kanye nemizwa yakho ngomzamo wokufinyelela isimo sokuqaphela.
Ngokwe-American Psychological Association, ukunaka kunganciphisa ukucindezeleka, kuthuthukise inkumbulo, kwandise ukugxilisa ingqondo, futhi kubangele ukwaneliseka ebuhlotsheni. Enye inzuzo? Ukuqagele - kungakusiza wehlise isisindo.
Olunye ucwaningo lwathola ukuthi ukuqeqeshwa kwengqondo kunganciphisa kokubili ukudla okungokomzwelo nokudla ngokweqile.
“Ukuba nengqondo akudingi isikhathi eside noma indawo ekahle,” kusho uFrances Largeman-Roth, i-RDN, uchwepheshe wezokudla okunomsoco oseBrooklyn kanye nombhali wencwadi ethi Food in Color. Uma unemizuzu emihlanu, ungasebenzisa leso sikhathi ukuze ukhumbule imicabango nemizwa yakho.
