Uvavanyo lweemvakalelo
Iimvakalelo ezinamandla zihambela amaziko elambile kwi-hypothalamus: zizalelwa ekujuleni kwengqondo, ingakumbi kwinkqubo yesiqhelo esilawula ukuziphatha kwethu - kunye nokutya! Oko kwenzeka ngokwenene kuwe akubalulekanga kakhulu: iingqondo zengqondo kwiYunivesithi yase-Illinois (iU.SA) zafika kwisigqibo sokuba sinobuhlungu bokutya, kungekhona kuphela xa kukho into ephazamisayo, kodwa nangomoya ophezulu. Akusikho isizathu sokuba zonke iintlanga zibhiyoze iziganeko ezivuyayo etafileni, zingabi nantoni na into. Kwaye kubomi obuqhelekileyo, ininzi yabo baye bafumana inhlanhla-nokuba ingaba yimpumelelo yomsebenzi okanye isiphakamiso sesandla kunye nentliziyo - kule ngqungquthela evuyokileyo yenza ukhetho kwi-high-calorie food - steak, omelette, pizza. Oko kuza kukubangela ukuba ube nexesha elonwabileyo kuxhomekeke kwixesha elifanelekileyo: kuxhomekeke kumaxesha angama-18-34 amajaji amancinci kunye ne-ayisikrimu nama-biscuits, ama-ladies avela kuma-35 ukuya kuma-54 ngenxa yezinto ezithile ezingenakwenzekayo zokutshintshwa kwemizimba ezikhetha isobho kunye ne-pasta, kwaye emva kweminyaka engama-55 bafikelela iifatata ezifihliweyo. Gcina idayari yokutya ngokuhlula amaphepha kwiigrafu ezifanelekileyo kwaye uqaphele imihla ngemihla imicimbi yobomi bakho, ixesha lokubonakala kunye namandla okutya (kwinqanaba elingu-5), iiyure zokudla, ubuninzi kunye nesisindo ekuseni kwaye kusihlwa. Ngokwalolu datha, kunokwenzeka ukudweba iirveve ezibonisa ukutshintsha kwindleko kunye noshintsho kwindlala yosuku, iveki, inyanga ... Ukuhlalutya le mizuzu, yithi, kwiiveki ezimbini zokuqala, uza kufumana amaninzi amangalisayo kunye
Ezimbini zokuziphatha
Kukho inzululwazi ekhethekileyo yokuziphatha kokutya phantsi kwefuthe lokunyuka kokudliwayo kwesidlo. Idata eqokelelwe nguye ithi kwinqabileyo evuyayo, ukunyuka kwesondlo kuninzi lwabantu, kwaye phantsi kwefuthe loxinzelelo luyabonakala. Abadlayo ngokomoya babamba ukutya kungekhona ngenxa yokuba balambile, kodwa ngenxa yokuba bengenasiphelo, bexhalabile, bacaphukile, banelisekile, baphelelwe yintlungu, baziva benesizungu kwaye balahliwe, baxhala, banqwenela, banobuhlungu, abazi kuthatha ... Ukutya kwiimeko ezinjalo kuphazamisa, kuphazamisa iingcamango ezingathandekiyo, kuphakamisa imizwelo, ukukhululeka kwintlungu engqondweni, kodwa emva kokuxinzezeleka okude okanye ukude uxinzelelo ngokukhawuleza uyanzima. Oku kunjengokudakwa kokutya: ngokutsho kweengcali, abantu abaninzi banamafutha "bathabathe" iingxaki zabo ngendlela efanayo yokuba izidakwa "zisela". Ukuphendula okunjalo ukuba kwenziwe, kuyimfuneko ukuba ube nesidlo esimnandi ukususela ekuzalweni kwaye ukhule kwintsapho apho abantwana bakhuthazwa yinto enhle kwaye ijeziswe ngenxa yokungaziphathi kakuhle, ishiya ngaphandle kokunandi okanye isidlo sakusihlwa. Ukuba umama nobaba basebenzise ukutya njengomlawuli weendlela zokuziphatha, imbangela yesondlo sokuxhamla isicacile. Udale i-reflex condition: umzimba ufuna ukuba uzinikezele rhoqo ukutya ngokuphumelelayo kunye nokududuza ngawo ngexesha elibunzima lobomi. Kunokuba unobungozi kwaye ukhangeleke ngakumbi, xa usetyenziselwa ukugcina iimvakalelo zakho kuwe, ngokuphindaphindiweyo nangaphezulu uya "kudibanisa" iingxaki zakho! Ukuxhamla kwamava kunye nokutya, obekwe ebuntwaneni, uhlala nomntu ebomini, ngenxa yokutya ngokomzwelo kuvuselela ukuveliswa kwe-serotonin, enye ye-neurotransmitters yengqondo ejongene nengqiqo kunye nentuthuzelo yangaphakathi.
Knead phakathi kwesithupha kunye ne-forefinger ye-earlobes kumacala omabini kwangoko-le ndlela ivuselela ukuveliswa kwezinto ezixilisayo kwiingqondo kwaye ziphazamise indlala. Thatha uhlambe olufudumele, udibanise, uye kwindawo yokuzivocavoca, xa udonsa ukutshiza into ethile kwiimbilini: zonke ezi ndlela zinceda ukuphakamisa izinga le-serotonin. Yingakho abantu abagciniweyo bezenzo zokuzikhangela bengakhuli, kodwa banciphisa ukuvalelwa yindlala. Emva kwakho konke, ukuphakama kwesisindo, kunzima ukuqeqesha: ukwenza kube lula, inkqubo ye-nervous iquka inkqubo ye-serotonin yokunciphisa ukutya. Kwaye ngokuphila ngendlela yokuphila, le nkqubo inqandekile ayisebenzi, ngoko ke xa uyidla kakhulu, isisu sisongeza kwaye isondlo senyuka. Ukutya ukutya, udle ezimbini okanye ezintathu zethokoleta (mhlawumbi zibi) okanye ibhanana: oku kudla ngokukhawuleza kwenyusa izinga le-serotonin egazini.
Uzilumko ekudleni
Enye indlela yokuyeka ukufunwa kukuba kusebenze ngamaphuzu akhethekileyo kwiminwe: ukuxilisa kubangela ukuba umzimba uvelise iinkonzo ezongezelelweyo ze-serotonin. Ukwenza oku, kunelungelo lokuqonda iindlela zokuqala ze-yoga ezandleni - ukufunda ukufunda ukongeza i-mudras. "Ubulumko bokuba nolwazi" bukhulula uxinzelelo, ukuxhalaba kunye nesondlo ebangelwa ngabo. Xhuma iingcambu zesithupha kunye nesicatshulwa ngomnwe kwizandla zombini zangexeshana, enye iminwe iqonde. Phinda amaxesha amaninzi ide ihlalise entliziyweni kwaye ayifuni ukuyidla.
- "Ihlabathi elumkileyo". Xhuma iingxowa zesohlwayo uze uthinte umunwe ezandleni zombini, enye idonsa kwaye isasaze. Yenza lo msebenzi uze uvale ukushisa kwiminwe yakho kwaye ukhuthaze.
- "Ikhefu ye-Shakya-muni" inciphisa intloko kunye nokukhathala. Ukudibanisa iminye iminwe eqondekileyo kunye neyesigxina (ngaphandle kwekhulu) kwesandla esinye kwiminwe efanayo yomnye, inxuwa enkulu kunye kunye neengxube zendawo.
- "I-Sink" iya kunceda ukuzihlupha kwiinkxalabo kunye nexhala. Ngeminwe emine yesandla sokunene, thabatha isithupha sekhohlo, kunye nemigangatho yeminwe ephakathi enkulu kunye nekhohlo ephakathi.
- "Ubumnene bhinqa obulumko" bukuvumela ukuba ulawule isondlo ekupheleni komjikelo. Ngesithupha sesandla sokunene, hlalani kwisiseko sesilumko somunwe. Iingcebiso zesithupha kunye nomnwe omnene wesandla sasekhohlo ukudibanisa. Iminwe esele yezandla zombini iyalula kwaye ikhulule.
Ukutya ngokomzwelo, okwandisa izinga le-serotonin egazini, enyanisweni, lisebenza njengentuthuko yendalo, eyilwa ngumlutha. Ukuba uyayivimbela, ukubeka umntu kwindawo yokutya ephantsi, kukho i-classic withdrawal syndrome - kukho ukucaphuka, uxhalaba, ukwanda kwemizwa. Kungenxa yezi zivakalelo ukuba ukutya akusebenzi: amaninzi amaninzikazi ayawayeka ukubuyisela intuthuzelo ngokomoya, ngokufanelekileyo ukukholelwa ukuba kungcono ukuhlamba, kodwa ukonwabile kunokuba lukhuni, kodwa ulahlekelwe amandla okuzonwabisa. Ukutya kwakho - unyango loxinzelelo, ukuxhalabisa, ukukhathazeka okubi? Buza isazi sengqondo sokuqonda iingxaki zangaphakathi kwaye ufunde indlela yokuzikhupha ngaphandle kokuyekezela umgca. Ukuba ukutya kukubalulekileyo kwaye kuluvuyo lobomi bakho, wandise uluhlu lweminqweno yakho, fumana indawo yokuzonwabisa. Ebomini kukho nezinye izivulo - ungazicima, ube ngamakhoboka esiswini! Ayikwazi ukukhumbula ngokukhawuleza indlela yokongeza ngokufanelekileyo udras? Thatha iibhola zesiTshayina zokucamngca: ufuna ukuphosa emlonyeni omnandi-zibophe entendeni yesandla sakho. Baza kucocela iingongoma ezikhuthaza ukuthanda ukutya, kwaye ukuncoma kwengoma kuya kunciphisa umphefumlo.
Iiswese ngethuba lokuqala
Ngokuqhelekileyo, ukuvakalelwa kwindlala kufuneka kuvele phantsi kweempembelelo zengaphakathi-biochemical - izizathu xa amazinga eshukela egazini ewa phantsi okanye amafutha e-free acids kunye nesiseko sokutya esilondolozela le nkcukacha siqala ukukhumbuza isidingo sokuzihlaziya. Ukuba ungayinaki umqondiso, kukho ixesha lochetsya, kodwa ke uya kugubungela ukuhlaselwa kwesidlo sokutya. Akuyi kudlula, nokuba uyidla isabelo esimiselweyo, kwaye iya kukukhuthaza ukuba udle ukusetyenziswa kwangomso. Indlela enjalo yanikelwa uluntu ukuba lukhusele umntu ekufeni ngenxa yokungaphelelwa ngamaxesha amandulo, xa elambile kunokuba atywe. Ngoku ubuqhetseba bakhe busebenza nathi, lusinxusa ukuba siphume ngexesha lokutya kwaye sidle ubusuku emva komhla oxakekileyo, ngexesha apho kwakungekho ixesha lokutya. Qala isidlo sinomsoco (i-candy, isiqwenga seshokoleta okanye ikhekhe, iglasi yejusi), ukuba awuzange udla ngexesha. Oku kuya kuphakamisa ngokukhawuleza ushukela wegazi-umlinganiselo oya kunceda ukuzola ukutya. Ungazami ukukima iifomese zakhe, ukutshintsha isidlo esipheleleyo kunye ne-chocolate bar okanye i-ayisikrimu: umzimba uya kuqala ukuvelisa i-hormone-insulin ekunciphiseni i-glucose engena kwigazi. I-glucose ibhekisela kwi-carbohydrates "yokukhawuleza", oko kukuthi, ngokukhawuleza idlulela kwiimfucu phantsi kwesenzo se-insulin, ngoko ukunyuka kwinqanaba layo kufuneka kube nokunciphisa ukunyuka okukhulu, kuvuselele ukuhlaselwa kwesidlo sokudla okuxhatshazwayo malunga nemizuzu engama-30-40 emva kokutya okumnandi. Ukuqinisekisa ukuba indlala ayikukhathazi, unikeze umzimba nge "i-slow" i-carbohydrates, equlethwe kwiipridges, iizambatho, nezinye izityalo kunye neziqhamo. Namathisela iphepha kwifriji ngeenkcazo zomntu ongumFrentshi u-Pierre Bust kwaye uyifunde rhoqo xa ubiza iindlala zokutya okungenayo ukutya: "Kuba impilo yomphefumlo nomzimba, ukukhanukela nokutya akufanele naneliseke ngokupheleleyo." Zama ukusabela kwisimo sokuqala sokulamba - ngoko unokuzikhawulela kwisixa esincinci sokutya.
Night Watch
Sizalisa isisu ebusuku, okokuqala, kuba asinaso ixesha lokutya ngokuqhelekileyo ngemini, kwaye okwesibini, kuba ubomi bethu bugcwele uxinzelelo. Gqugquzela umzimba ukuba ulwe nawo uncede ama-hormone e-adrenal glands - i-cortisol, i-adrenaline kunye ne-norepinephrin. Nangona kunjalo, le trio inqanda ukuveliswa kwe-serotonin, eyanciphisa isondlo kwaye isebenza njengepilisi yokulala. Ukuba unesifo sokulala, kodwa udle ebusuku njengokungathi kwakungekho nto emlonyeni wakho kwenyanga, kufuneka uchithe ifriji. Zama ukuthatha amanyathelo okuqapha ngokuchasene nokuxhamla komdla! Ingaba iingcamango ezijikeleze eziqulathwe kwisiqhamo? Yiya kuye ukwenza iselula sesibini se-2. Phakamisa izandla zakho phezulu kwi-inhalation kwaye uyancipha kancane ukuze baphumule kwifriji. Ungazicotyi, phindela emva koko unako, kwaye uguqe ngamadolo akho. Exhale, nciphisa iminwe yakho, yiphakamise i-pelvis uze uyivule umva wakho. Gcina le ndawo imizuzwana eyi-10, ukuxubusha imisipha kunye nokwandisa ukuphakama kwe-stretch. Musa ukuphefumula! Sondela kwifriji, faka izandla zakho phantsi, phumula. Phinda usebenze ngokuphindaphindiweyo, kwaye ukuziva ukulamba kuya kuphelelwa. Ungavumeli ukutya kuvuke kwakhona - ngaphambi kokulala! Phuza ubusuku i-tea ekhangayo kunye ne-melissa okanye i-mint, i-wort yaseSt. John, i-teaspoon yobusi kunye nejusi yesiqingatha semon (oku kuselayo kungekhona nje ukukhulula uxinzelelo, kodwa futhi akuvumeli ukuba i-fat igcinwe kwindawo egcinwe kuyo) okanye udle iifuni ezimbini ze-bran emanzini (unokongeza ubusi u ku nambitha). Gwema ukutya okubizwa ngokuba yi-food restrictive - yindlela ecacileyo yokunyusa indlala ebusuku. Khumbula ukuba kaninzi kangakanani uqale ukulahlekelwa isisindo - ungadli isidlo sakusasa kwaye ungadli isidlo sasemini okanye udle kakhulu kwaye uziqhenyce. Kodwa ngokuqala kokuhlwa, yonke imizamo yakho yayingalunganga: uzele, uthuthuzela ngokona ukuba ngomso uya kuphinda uqale kwakhona. Ukuthintela ukutya kunokulimaza kuphela! Ukuba unesidlo esipheleleyo ekuseni, awuzange udle kakhulu ebusuku. Sebenzisa zokupheka ezilula kwi-calorie ephantsi ephantsi ukuba unganelungelo lokutya.
Ukukhwela ukhenkco wokukhanya
Thatha i-parsley nedill, i-anyanisi encinane, i-clove yegalikhi, i-250 g ye-fat-cottage cheese kunye neqhekeza elincinci lesonka. Geza imifuno kwaye ucoce ngokukhawuleza. Hlanganisa i-anyanisi kunye negalikhi, xuba (ingaba kwi-blender) kunye nemifuno kunye noshizi wekotishi de kubekho ubunzima obufanayo. Ukusalela ugcino olucebile lwesonka - kwaye ujabulele!
Ubisi lobusi
Uya kufuna iglasi yobisi, 2 tbsp. l. rum kunye nobusi obancinci ukuluva. Hlanganisa i-rum nobusi kwinqanawa encinci, yongeza ubisi kunye nokushisa. Emva koko, gcoba umxube ngokuxuba kunye nomxube. Gcina engqondweni, eyona yingozi kakhulu - imizuzu eyi-15 yokuqala emva kokubuya ekhaya. Ukukhawuleza kudle isanti, i-cookies, i-nuts okanye i-chips, ngokuqinisekileyo, iya kugalela indlala, kodwa ngokukhawuleza ubusuku buya kubuya kwakhona. Ngoko kusengaphambili, kuza ngokulula, kodwa ngexesha elifanayo, isidlo sangokuhlwa. Nangona kukho emva kweeyure ezingama-18 ukuya kweye-19 kungaphakanyiswa, lo mgaqo unganakunyulwa ukuphepha ukuphulwa okungakumbi nakakhulu kokutya kokutya.
Lulule
I-appidite ye-paradoxical ihlaselwa phantsi kweempembelelo zezizathu zangaphandle, kunokuba ishintshi yangaphakathi-exchange endocrine, njengoko kufuneka. Iimeko eziqhelekileyo: zijonge kwitafile ekhonjiweyo-kwaye ngokukhawuleza zafuna ukuthumela emlonyeni konke okukuyo; wayejonge isibhengezo sento esiphumileyo-kwaye wagijima waya ekhitshini; Bambona ukuba umntu ovela kwiintsapho zabo wayebeka isongezelelo, kwaye benza okufanayo, nangona badla ngokwaneleyo. Okanye, ekudleni, wahlala phantsi kwakhona ukuba adle "kwenkampani." Olu hlobo lokutya, izazinzulu zibiza ngaphandle (ukusuka kwisiLatini ngaphandle -chuzhoy). Umntu akaqapheli oko akwenzayo: ukutya ngokutya kukungabonakali kwaye kungenakuqonda, kwaye uyaqiniseka ukuba ukukhwaza njengentaka, kwaye uyazibuza: zivela phi iipounds? Ukuba ufuna ukuhlala etafileni kwiqela elincinci, gcoba izitya zokukhanya kwi-plate, umzekelo i-salads kwimifuno, usela itiye engenanto. Izandla zifikelela kwiitya? Beka iplani encinane phambi kwakho kwaye ufake iifowuni. Ukususela nasiphi na isidlo, makube itamatato okanye i-marshmallow, kuqala unqumle isiqwengqwana esincinane kuphela, uze uyithumele emlonyeni wakho. Kwaye bhetele ufunde ukusebenzisa izicwenga: ngoncedo lwabo abayi kukwazi ukutya ngokufana nokusebenzisa ifom.