Izinganekwane eziyi-10 namaqiniso ngokuncipha

-Delile

• 1. Ukudla ebusuku kuyakhuluphalisa
• 2. Ukuzivocavoca izithukuthuku ezifudumele kusha ama-calories amaningi
• 3. Kufanele ngiguqule yonke into ngokudla nokukhanya
• 4. Kumele ngizibambe kuze kube yimpelasonto
• 5. Ukuhamba ungadlile kukwenza ube mncane ngomzimba
• 6. Awukho umuthi okwenza ube mncane
• 7. Ukuphuza uketshezi ngokudla okunonile
• 8. Ukuhlinzwa nge-Bariatric yisisombululo esichazayo
• 9. Njalo ekudleni akusebenzi
• 10. Ukuze ngidle kufanele ngisike ama-carbohydrate

Ukwehlisa isisindo ngokuqinisekile ngaphandle kokuthola isisindo esithe xaxa, kuyadingeka ukuthi kufundiswe kabusha ulwanga, njengoba kungenzeka ukujwayela ukunambitheka okungokwemvelo kokudla okucutshungulwe kancane. Ngakho-ke, lapho uqala ukudla ukuze unciphise isisindo kungenzeka ukuthi ube nemiphumela ecacile.

Ngakho-ke, inketho engcono kakhulu ukwenza ukudla ekhaya, hhayi ukuthenga ukudla okusetshenzisiwe nokulungele ukudla futhi wenze amalungiselelo anempilo, noma-ke ukwenza ukudla okwenzelwe wena okukhonjiswe ngongoti wokudla.

Nazi izinganekwane ezinkulu kanye neqiniso mayelana nokudla kwesisindo:

1. Ukudla ebusuku kuyakhuluphalisa

KUYA NGESIMO. Ukugcina ukudla okunomsoco ebusuku, noshukela namanoni ambalwa, akukwenzi ube mkhulu. Okubalulekile ukugcina ijubane futhi kudle izingxenye ezincane njengosuku lonke, uhlale ukhumbula ukudla imifino nemifino esidlweni sakusihlwa.

Kodwa-ke, ngokwenza ihaba ngenani lokudla noma ngokudla imikhiqizo engenampilo, njengama-sodas kanye nokudla okuthosiwe, ngoba lapho ulala khona manjalo, wonke amakhalori amabi azoqoqwa.

Ngaphezu kwalokho, ukuze ukwehla kwesisindo kwenzeke ebusuku, kubalulekile ukulala kahle ebusuku, ngoba ngesikhathi sokulala lapho ukulawulwa kwamahomoni ahlobene nendlala kwenzeka. Funda ukuthi ukulala kukusiza kanjani ukunciphisa umzimba.

2. Ukuzivocavoca izithukuthuku ezifudumele kusha ama-calories amaningi

INGANEKWANE. Ukusebenzela ukujuluka kakhulu akusizi ukuthi wehlise isisindo, kumane kubangele ukuthi kulahleke amanzi amaningi ngomjuluko.

Ekupheleni kokuzivocavoca umzimba, umzimba uzodinga ukufakwa kabusha, futhi konke okulahlekile kuthathwa futhi ngokushesha.

3. Kufanele ngiguqule yonke into ngokudla nokukhanya

INGANEKWANE. Ukwehlisa isisindo, akudingekile ukuthi ushintshe konke ekudleni noma ekukhanyeni, njengoba le mikhiqizo isetshenziswa ezimweni ezithile, okungcono ngokuholwa ngongoti wezokudla.

Imvamisa, lapho udla le mikhiqizo, ukuthambekela ukucabanga ukuthi ungadla ngobuningi obukhulu, okungakhokhi ekudleni futhi kukwenze ukhuluphale ngaphandle kokuqaphela. Bona okuningi ku-: Qonda ukuthi kungani ukudla ukudla okuKhanyayo nokuDlayo kungabi nesisindo njalo.

4. Kumele ngizibambe kuze kube yimpelasonto

IQINISO. Ukulawulwa kokudla kufanele kugcinwe nangempelasonto, ngoba ukugcina ulayini phakathi nesonto nokudla mahhala ezinsukwini zokuphumula kuzokwenza ukuthi umzimba udideke kakhulu, futhi wonke amakhalori alahlekile azoshintshwa.

Khumbula ukuthi umzimba wakho awumi futhi awazi ukuthi yiluphi usuku lwesonto, ngakho-ke zama ukugcina imikhuba enempilo ngokugcwele nsuku zonke, okungasho ukuthi isikhathi nesikhathi awukwazi ukudla okuthile ushukela noma amafutha amaningi. Into ebalulekile ukulinganisela.

5. Ukuhamba ungadlile kukwenza ube mncane ngomzimba

INGANEKWANE. Ukungadli isikhathi eside noma ukweqa ukudla kudida umzimba bese kubambezela imetabolism, kwenze kube nzima ukwehlisa isisindo.

Lokhu kungenxa yokuthi ngokuthola amakhalori ambalwa, umzimba uqala ukonga kakhulu, futhi kubangele ukuthi kusindiswe amakhalori athe xaxa njengesisindo esengeziwe.

6. Awukho umuthi okwenza ube mncane

IQINISO. Ngemuva kwakho konke, uma bekhona amakhambi abekwenza kube lula ukwehlisa isisindo, bekuzothengiswa kabanzi.

Izidakamizwa ezisetshenziselwa ukwehlisa isisindo kufanele zinqunywe udokotela ngaso sonke isikhathi, ngoba zinokuphikisana okuningi nemiphumela engemihle, futhi zisebenza kuphela uma kuhlanganiswa nokudla okunomsoco nokusebenza njalo komzimba.

7. Ukuphuza uketshezi ngokudla okunonile

KUYA NGESIMO. Uma uketshezi kuyiziphuzo ezibandayo, iziphuzo ezidakayo, amajusi okufakelwa noma amajusi emvelo anoshukela, ayasiza ukukhuluphala. Kepha uma isiphuzo singamanzi noma ingilazi encane yejusi yezithelo zemvelo, singadliwa ngaphandle kwezinkinga.

Ububi obukhulu bokuphuza iziphuzo kanye nokudla ukuvimbela ukugayeka kokudla nokukhuthaza ukusetshenziswa kokudla okuningi, ngoba ukuba nokuthile okuphuzwayo kukwenza wehlise kancane, futhi umuzwa wokusutha uthatha isikhathi eside ukufika.

Ngakho-ke, uma usebenzisa amanzi kuphela noma ujusi wemvelo ngamanani amancane futhi ungenazo izinkinga ze-reflux noma ukugaya ukudla okungafanele, ukuphuza uketshezi ngesikhathi sokudla ngeke kube yinkinga.

8. Ukuhlinzwa nge-Bariatric yisisombululo esichazayo

INGANEKWANE. Iziguli eziningi ezihlinzwe nge-bariatric zigcina zikhuluphele futhi eminyakeni eyi-1 noma engu-2 ngemuva kokuhlinzwa, njengoba zingakwazanga ukwakha imikhuba yokudla enempilo nokusebenza komzimba.

Ukuhlinzwa kuyinkqubo ebuhlungu futhi enzima, lapho ubukhulu besisu buncishiswa kakhulu ukugwema ukusetshenziswa ngokweqile kokudla. Kodwa-ke, njengoba isikhathi sihamba, wengeza amandla futhi, futhi ukuqhubeka nokudla kabi kwenza isisindo sakhe nokugula kubuye futhi. Bona zonke izinhlobo, izinzuzo nezingozi zalokhu kuhlinzwa.

9. Njalo ekudleni akusebenzi

IQINISO. Kepha kuphela uma izidlo zingahlelwanga kahle, njengoba ukwenza noma ikuphi ukudla okuthandwayo kungashintsha imetabolism kube kubi kakhulu futhi kungalethi nzuzo.

Ngaphezu kwalokho, kunzima ukunamathela ekudleni okunzima okwakungahlelwanga ngenqubo yakho engqondweni, yingakho imiphumela yokudla okwenzelwe wena ihlale ingcono kakhulu.

10. Ukuze ngidle kufanele ngisike ama-carbohydrate

INGANEKWANE. Ukudla okulinganiselayo futhi okuhlelwe kahle kufaka phakathi zonke izakhamzimba, kanti i-carbohydrate ingumthombo oyinhloko wamandla emzimbeni, ibalulekile ekugcineni i-glucose yegazi elinganisene nempilo yeseli.

Ukusika ama-carbohydrate kwimenyu kungasiza kuphela ezimweni ezithile, kepha njalo isikhathi esincishisiwe nangokuya ngokuqondiswa kukadokotela wokudla. Bona isibonelo salokhu kudla lapha.

Ngaphezu kwalokho, kubalulekile futhi ukulala kahle njalo, njengoba kwenzeka ngesikhathi sokulala lapho kukhiqizwa khona amahomoni alawula imetabolism yomzimba, ancamela ukwehla kwesisindo.

Buka ividiyo elandelayo futhi ufunde ukuthi unganciphisa kanjani isisindo ngaphandle kokubulawa yindlala: