Izeluleko ze-15 zokwehlisa isisindo futhi ulahlekelwe yisisu

-Delile

• 1. Yidla ukudla okuluhlaza okuluhlaza futhi okuphezulu
• 2. Gwema iziphuzo ezinoshukela
• 3. Gwema ukuthosa
• 4. Gwema ukudla okusetshenzisiwe
• 5. Qala ukudla ngepuleti lesaladi
• 6. Zijwayeze ukuzivocavoca umzimba
• 7. Sheshisa umzimba
• 8. Yidla kancane futhi ukuhlafune kahle ukudla kwakho
• 9. Yidla ukudla okuyisithupha ngosuku
• 10. Phuza amanzi amaningi
• 11. Gwema amaswidi
• 12. Nciphisa ukusetshenziswa kwamafutha
• 13. Nciphisa ukusetshenziswa kwe-carbohydrate
• 14. Funda amalebula okupakisha
• 15. Landela amathiphu ngendlela ejwayelekile

Ukwakha imikhuba emihle yokudla nokuzijwayeza ukuzivocavoca umzimba njalo izindlela ezibalulekile ezinikela ekwehliseni isisindo futhi zithuthukise ikhwalithi yempilo. Ukwehla kwesisindo ngendlela enempilo kunezinzuzo eziningi, njengokukhuphuka kwamandla nokuziphatha, ukuzethemba okuthuthukisiwe, ukulawula kangcono indlala nokuqinisa amasosha omzimba.

Indlela ekahle yokwehlisa isisindo ngendlela enempilo nokuba nesisu esisicaba ukufuna izeluleko kudokotela wezokudla ukuze enze ukuhlolwa okuphelele kokudla okunempilo nohlelo lokudla oluhambisana nezidingo zomuntu. Kubalulekile futhi ukufuna usizo kumqeqeshi wakho ukuze uhlelo lokuqeqesha lukhonjiswe ngokwenhloso ofuna ukuyifeza. Lezi zindlela zivumela ukulahleka kwesisindo okuqhubekayo nokuqhubekayo ngokuhamba kwesikhathi.

Bheka amathiphu ayi-15 okunciphisa isisu, wehlise isisindo somzimba futhi uzilolonge ezinsukwini ezimbalwa:

1. Yidla ukudla okuluhlaza okuluhlaza futhi okuphezulu

Ukudla okuluhlaza, okune-fiber kusiza ukuthuthukisa ukusebenza kwamathumbu nokugaya, ukuvimbela ukuqunjelwa. Ngaphezu kwalokho, zikusiza ukuthi wehlise isisindo ngoba zandisa umuzwa wokusutha. Zisiza futhi ukugcina i-microbiota yamathumbu iphilile, kunciphisa ubungozi besifo samathumbu esibuhlungu, isifo sikaCrohn noma i-ulcerative colitis.

Ezinye izibonelo zokudla okunokuqukethwe okuphezulu kwe-fiber ekwakhiweni yi-oats, isinkwa esiphelele, izaqathe ezingavuthiwe, ama-apula, imbewu yefilakisi, udali, ulethisi, ukhukhamba, imbewu ye-chia, amakhowe, amapheya, ama-strawberry, ama-raspberry, ama-blueberries, phakathi kwabanye.

2. Gwema iziphuzo ezinoshukela

Iziphuzo ezinoshukela njengeziphuzo ezibandayo, kufaka phakathi iziphuzo ezilula nezokudla, kanye namajusi asezimbonini kufanele kugwenywe, ngoba afaka isandla ekuqongeleleni amafutha ezingeni lesisu, kanye nezinye izinkinga zempilo, ezinjengezimbotshana, ukukhuluphala ngokweqile noma isifo sikashukela, isibonelo .

3. Gwema ukuthosa

Ukudla okuthosiwe kufanele futhi kugwenywe, ngoba ngaphezu kokunikeza amakhalori amaningi, futhi andisa inani lamafutha asetshenzisiwe nagcweleyo, akhuthaza ukwanda kwe-cholesterol ye-LDL, okwandisa ubungozi besifo senhliziyo, umdlavuza, isifo sikashukela nokukhuluphala, ngenxa ukunqwabelana kwayo emzimbeni.

Okufanelekile ukulungiselela ukudla okugazingiwe, okuphekiwe noma okuphekiwe, kusetshenziswa izinongo zemvelo, njengamakhambi anamakha nopelepele ukufaka ukunambitheka ekudleni.

4. Gwema ukudla okusetshenzisiwe

Kubalulekile ukugwema ukudla izingcezwana ezifana ne-ketchup nemayonnaise, isibonelo, ngaphezu kokudla okugayiwe okubandayo noma eminye imikhiqizo esetshenzisiwe, njengoba lokhu kudla kunosawoti omningi futhi kukhuthaza ukugcinwa kwamanzi, kwandisa umuzwa wokuqunjelwa. Ngaphezu kwalokho, ukudla okucutshungulwayo ngokuvamile kuneziqholo eziningi ekubunjweni kwazo, okungalimaza impilo.

5. Qala ukudla ngepuleti lesaladi

Ukuqala ukudla ngepuleti elingajulile lesaladi noma isobho, kusebenza ukukhulisa umuzwa wokusutha nokulawula ukudla. Ukudla ipheya noma i-apula, cishe imizuzu engama-20 ngaphambi kokudla kwasemini nesidlo sakusihlwa nakho kuyindlela enhle yokwandisa ukusutha nokunciphisa isifiso sokudla, njengoba kuyizithelo ezicebile ngefayibha, okuvumela ukwehla kwenani lokudla okudlayo ngesikhathi sokudla kwakho ukudla okuyinhloko.

6. Zijwayeze ukuzivocavoca umzimba

Ukwenza ukuzivocavoca umzimba njalo, ngaphezu kokukusiza ukunciphisa umzimba nokunciphisa ukuzungeza okhalweni, futhi kuthuthukisa ukujikeleza kwegazi, inhlalakahle nokuzethemba. Ngaphezu kwalokho, inegalelo ekuvinjelweni kwezifo zenhliziyo nemithambo yegazi, njengesifo sikashukela, isibonelo. Nakhu ukuthi ungakwenza kanjani izivivinyo ezilula ezi-3 ekhaya.

7. Sheshisa umzimba

Ezinye izindlela zokwandisa imetabolism ukusebenzisa upelepele obomvu, itiye eliluhlaza, ujinja namanzi eqhwa, ngoba lokhu kudla kune-thermogenic futhi kusiza umzimba ulahlekelwe ama-calories, noma ngabe umuntu umile.

Yazi okunye ukudla kwe-thermogenic ukuze unciphise isisindo.

8. Yidla kancane futhi ukuhlafune kahle ukudla kwakho

Ukudla kancane, endaweni ezolile futhi ukuhlafuna kahle ukudla kwakho kuvumela izimpawu zokusutha ukuthi zifinyelele ebuchosheni bakho, okukhombisa ukuthi isisu sakho sigcwele. Ukuthola lo mkhuba kukugwema ukudla ukudla okuningi, kuvuna ukuncipha.

9. Yidla ukudla okuyisithupha ngosuku

Inhloso ukuthi ube nokudla okucishe kube yisithupha ngosuku futhi ukuhlafune kahle ukudla kwakho. Lapho udla kancane, ubuchopho bunikezwa isikhathi sokuqonda ukuthi isivele inakho ukudla esiswini futhi kuvimbela umuntu ekudleni kakhulu kunalokho okudingekile. Ngaphezu kwalokho, futhi kwandisa isikhathi sokuthintana namaqabunga wokunambitha, kukhulisa umuzwa wokusutha.

10. Phuza amanzi amaningi

Ukuphuza amanzi amaningi kusiza ukuqeda ubuthi obunqwabelene emzimbeni futhi kunikeze amathumbu amanzi, kulawula ukusebenza kwawo. Kunconywa ukusebenzisa ama-2 kuya ku-2.5 L wamanzi ngosuku, futhi kufanele udliwe phakathi kokudla.

Abantu abangajwayele ukuphuza amanzi, bangawalahla ngokufaka ucezu lukalamula noma ikhukhamba, isibonelo, okungabavumela ukuthi bakhuphule ukusetshenziswa kwabo kalula.

Thola ezinye izinzuzo zezempilo zamanzi.

11. Gwema amaswidi

Kufanele ugweme ukudla ukudla okunoshukela ekubunjweni kwakho, njengama-dessert, amakhekhe, u-ayisikhilimu noma ushokoledi, ngokwesibonelo, futhi ukhethe izithelo zezithelo ezisawolintshi futhi ucebile nge-fiber, nakho okunambitheka okumnandi nokusiza ukunciphisa isifiso udle. uswidi.

12. Nciphisa ukusetshenziswa kwamafutha

Kubalulekile ukugwema yonke imithombo yamafutha angeziwe, njengemajarini, amasoseji, amasoseji, isikhumba senkukhu noma amafutha enyama, ngokwesibonelo. Esikhundleni salokho, kufanele udle ukudla okunamafutha okuzuzisa umzimba, njengekotapeya, amantongomane, uwoyela womnqumo noma inhlanzi.

13. Nciphisa ukusetshenziswa kwe-carbohydrate

Ukuze wehlise isisindo futhi ulahlekelwe yisisu, akufanele udle ukudla komthombo ongaphezu koyedwa we-carbohydrate ngesidlo ngasinye. Isibonelo, uma umuntu edla amazambane, akudingeki ukuthi adle ilayisi, isinkwa noma ipasta ngasikhathi sinye esidliwayo, kepha kunalokho, hamba nesitsha nesaladi noma imifino, ngokwesibonelo.

14. Funda amalebula okupakisha

Isenzo esibaluleke kakhulu kubantu abafuna ukwehlisa isisindo, ukufunda amalebula okupakisha kokudla esitolo ngokucophelela, ngaphambi kokuthenga, ukuze ugweme ukuthatha ukudla okunama-khalori aphezulu noma nokuqukethwe okuphezulu koshukela noma amafutha agcwele. Ngaphezu kwalokho, ukunakekelwa kufanele futhi kuthathwe noma ngabe imininingwane eselebula ibhekisa kulo lonke iphakethe noma ingxenye nje.

15. Landela amathiphu ngendlela ejwayelekile

Lezi zeluleko kufanele zilandelwe nsuku zonke ukuze umzimba ujwayele izinguquko. Umuntu angazikala njalo ezinsukwini eziyishumi, ukuze angakhiqizi ukukhathazeka, kepha kufanele ngaso sonke isikhathi kube ngasikhathi sinye nangesilinganiso esifanayo.

Ngaphezu kwalokho, ukuhambisana nokwehlisa isisindo, kubalulekile ukukala okhalweni ngetape measure, ukudlulisa ithephu phezu kwenkaba nokubhala phansi amanani ukuze uqonde kangcono ukuvela kokuncipha komzimba, kuze kufike esimweni esihle.

Bona amanye amathiphu wokunciphisa umzimba okunempilo: