Izizathu Ezijwayelekile ezingama-20 zokuthi kungani ungalahli isisindo

-Delile

• 1. Mhlawumbe Uyalahlekelwa Unganakile
• 2. Awugcini Umkhondo Walokho Okudlayo
• 3. Awudli Amaprotheni Anele
• 4. Udla Amakholori Amaningi
• 5.Awudli Ukudla Okuphelele
• 6.Awuphakamisi Izisindo
• 7.Uzitika Ngokuzitika Ngokweqile (Ngisho Nokudla Okunempilo)
• 8. Awenzi I-Cardio
• 9. Usaphuza Ushukela
• 10. Awulali Kahle
• 11. Awugawuli Ama-carbohydrate
• 12. Udla Kaningi
• 13. Awuwaphuzi Amanzi
• 14. Uphuza Utshwala Kakhulu
• 15. Awudli Ngengqondo
• 16. Unesimo Sezempilo Esenza Izinto Zibe Nzima
• 17. Uluthwa Ukudla Okungafuneki
• 18. Ubulokhu Uzilambisa Isikhathi Eside
• 19. Okulindeleyo Kungeke Kwenzeke
• 20. Ugxile Ekudleni Kakhulu
• Okusemqoka

Uma ulahlekelwa isisindo, umzimba wakho uyalwa futhi.

Ungahle ukwazi ukunciphisa isisindo esiningi ekuqaleni, ngaphandle komzamo omkhulu. Kodwa-ke, ukwehla kwesisindo kunganciphisa noma kuyeke ngokuphelele ngemuva kwesikhashana.

Lo mbhalo ubala izizathu ezi-20 ezijwayelekile zokuthi kungani ungalahli isisindo.

Iqukethe nezeluleko ezisebenzayo zokuthi ungadabula kanjani ithafa bese izinto zihamba futhi.

1. Mhlawumbe Uyalahlekelwa Unganakile

Uma ucabanga ukuthi uhlangabezana nethafa lokulahlekelwa isisindo, akufanele ukhathazeke okwamanje.

Kujwayelekile ngendlela emangalisayo ukuthi isikali singanyakazi izinsuku ezimbalwa (noma amasonto) ngasikhathi. Lokhu akusho ukuthi awulahlekelwa ngamafutha.

Isisindo somzimba sithambekele ekushintsheni ngamakhilogremu ambalwa. Kuya ngokudla okudlayo, namahomoni nawo angaba nomthelela omkhulu ekutheni ugcina amanzi angakanani umzimba wakho (ikakhulukazi kwabesifazane).

Futhi, kungenzeka ukuthi uthole imisipha ngasikhathi sinye njengoba ulahlekelwa ngamafutha. Lokhu kuvame kakhulu uma usanda kuqala ukuzivocavoca umzimba.

Lokhu kuyinto enhle, njengoba lokho ofuna ukukulahla kungamafutha omzimba, hhayi isisindo nje.

Kungumqondo omuhle ukusebenzisa enye into ngaphandle kwesikali ukukala intuthuko yakho.Isibonelo, linganisa ububanzi besinqe sakho namaphesenti amafutha emzimbeni kanye ngenyanga.

Futhi, ukuthi izingubo zakho zilingana kahle kanjani nokuthi ubukeka kanjani esibukweni kungatshela kakhulu.

Ngaphandle kokuthi isisindo sakho sibhajwe endaweni efanayo isikhathi esingaphezu kwamasonto ayi-1-2, awudingi ukuthi ukhathazeke nganoma yini.

Isifinyezo Ithafa lokwehlisa isisindo lingachazwa ngemisipha
inzuzo, ukudla okungenakuphikiswa nokushintshashintsha kwamanzi emzimbeni. Uma isikali singenzi
budge, kungenzeka usalahlekelwa ngamafutha.

2. Awugcini Umkhondo Walokho Okudlayo

Ukuqwashisa kubaluleke kakhulu uma uzama ukunciphisa isisindo. Abantu abaningi abanalo nofifi lokuthi badla kangakanani ngempela.

Ucwaningo lukhombisa ukuthi ukugcina ithrekhi yokudla kwakho kusiza ekwehliseni isisindo. Abantu abasebenzisa amadayari okudla noma abathwebula izithombe ukudla kwabo bahlala belahlekelwa isisindo esiningi kunabantu abangasebenzisi (1,).

Isifinyezo
Ukugcina idayari yokudla kungasiza lapho uzama ukunciphisa isisindo.

3. Awudli Amaprotheni Anele

Amaphrotheni yisakhi esisodwa esibaluleke kakhulu sokunciphisa isisindo.

Ukudla amaprotheni ngama-25-30% ama-calories kungakhuphula imetabolism ngama-calories ayi-80-100 ngosuku futhi kukwenze udle ngokuzenzakalela ama-calories angamakhulu ambalwa ngosuku. Kunganciphisa kakhulu izifiso kanye nesifiso sokudla okulula (,,,,).

Lokhu ngokwengxenye kuqondaniswe nemiphumela yamaprotheni kuma-hormone alawula inkanuko, njenge-ghrelin namanye (,).

Uma udla ukudla kwasekuseni, qiniseka ukuthi ulayisha amaprotheni. Ucwaningo lukhombisa ukuthi labo abadla isidlo sasekuseni esinamaprotheni amaningi abalambile kakhulu futhi banezifiso ezimbalwa usuku lonke ().

Ukudla okuphezulu kwamaprotheni nakho kusiza ukuvimbela ukwehla komzimba, umphumela ohlangothini ovamile wokunciphisa isisindo. Ngokwengeziwe, kuyasiza ukuvimbela ukubuyisa isisindo (,,).

Isifinyezo Phansi
ukudla amaprotheni kungaletha imizamo yakho yokwehlisa isisindo. Qiniseka ukuthi
udle ukudla okuningi okunothe ngamaprotheni.

4. Udla Amakholori Amaningi

Inani elikhulu labantu abanenkinga yokwehlisa isisindo bamane badla amakhalori amaningi kakhulu.

Ungacabanga ukuthi lokhu akusebenzi kuwe, kepha khumbula ukuthi ucwaningo luhlala lukhombisa ukuthi abantu bathambekele ekubhekeni phansi ukudla kwabo kwekhalori ngenani elikhulu (,,).

Uma ungalahli isisindo, kufanele uzame ukukala ukudla kwakho futhi ulandelele amakhalori akho isikhashana.

Nazi ezinye izinsiza eziwusizo:

• Ikhalori wokubala - Sebenzisa leli thuluzi ukuthola
  out ukuthi mangaki ama-calories okufanele uwadle.
• Izibali zekhalori - Lolu uhlu lwamahhala amahlanu
  amawebhusayithi nezinhlelo zokusebenza ezingakusiza ukuthi ulandelele ikhalori lakho nezakhi zakho
  ukudla.

Ukulandelela kubalulekile futhi uma uzama ukufinyelela umgomo othile wezakhi, njengokuthola ama-calories angu-30% kusuka kumaprotheni. Lokhu kungenzeka ukufeza uma ungalandeleli izinto ngokufanele.

Ngokuvamile akudingekile ukubala amakhalori futhi ulinganise yonke into impilo yakho yonke. Esikhundleni salokho, zama lezi zindlela izinsuku ezimbalwa njalo ezinyangeni ezimbalwa ukuze uzizwe ukuthi udla kangakanani.

Isifinyezo Uma
ukwehla kwesisindo sakho kubonakala kumile, kungenzeka ungaba njalo
ukudla kakhulu. Abantu bavame ukucubungula ukudla kwabo kwekhalori.

5.Awudli Ukudla Okuphelele

Ikhwalithi yokudla ibaluleke njengobungako.

Ukudla ukudla okunempilo kungathuthukisa inhlalakahle yakho futhi kusize ukulawula ukuthanda kwakho ukudla. Lokhu kudla kuvame ukugcwaliswa kakhulu kunabalingani babo abasebenza.

Khumbula ukuthi ukudla okuningi okusetshenzisiwe okubhalwe ukuthi "ukudla kwezempilo" akunempilo ngempela. Namathela ekudleni okuphelele, okuyisithako esisodwa ngangokunokwenzeka.

Isifinyezo Yenza
uqiniseke ukuthi udla ukudla kwakho ekudleni okuphelele. Ukudla ukudla okwenziwe kakhulu kungaba
konakalisa impumelelo yakho yesisindo.

6.Awuphakamisi Izisindo

Enye yezinto ezibaluleke kakhulu ongayenza lapho unciphisa isisindo ukwenza uhlobo oluthile lokuqeqeshwa ukumelana, njengokuphakamisa izinsimbi.

Lokhu kungakusiza ugcine isisindo semisipha, esivame ukushiswa kanye namafutha omzimba uma ungazivocavoci ().

Ukuphakamisa izinsimbi kungasiza futhi ekuvimbeleni ukwehla komzimba nokuqinisekisa ukuthi umzimba wakho uhlala unethoni futhi unemisipha ().

Isifinyezo
Ukuqeqeshwa kwamandla kuyindlela ephumelelayo yokulahlekelwa amafutha. Kuvimbela ukulahleka kwe-
imisipha ivame ukuhlotshaniswa nokulahleka kwesisindo futhi isize ukugcina amafutha wesikhathi eside
ukulahlekelwa.

7.Uzitika Ngokuzitika Ngokweqile (Ngisho Nokudla Okunempilo)

Ukudla ngokweqile kungumphumela ojwayelekile wokudla. Kubandakanya ukudla ngokushesha okukhulu inani lokudla, imvamisa okungaphezulu kakhulu kokudingwa ngumzimba wakho.

Le yinkinga ebalulekile kuma-dieters amaningi. Ezinye zazo zidla ukudla okungenamsoco, kanti ezinye zidla ngokudla okunempilo, kufaka phakathi amantongomane, ama-nut butter, ushokoledi omnyama, ushizi, njll.

Noma ngabe kukhona okunempilo, ama-calories asabalwa. Ngokuya ngevolumu, ukuzitika ngotshwala okukodwa kungahle konakalise ukuzincisha ukudla kwesonto lonke.

Isifinyezo Uma u
ukuzitika kakhulu ngokudla, kungahle kuchaze ukuthi kungani isilinganiso sakho singabonakali sinyakaza.

8. Awenzi I-Cardio

Ukuzivocavoca kwenhliziyo, okwaziwa nangokuthi i-cardio noma i-aerobic, yinoma yiluphi uhlobo lokuvivinya umzimba okwandisa izinga lokushaya kwenhliziyo yakho. Kubandakanya imisebenzi efana nokugijima, ukuhamba ngebhayisikili nokubhukuda.

Ngenye yezindlela eziphumelela kakhulu zokwenza ngcono impilo yakho. Kuyasebenza futhi ekushiseni amafutha esiswini, amafutha "we-visceral" ayingozi akhelene nezitho zakho futhi abangele izifo (,).

Isifinyezo Yenza
Qiniseka ukwenza i-cardio njalo. Kukusiza ukuthi ushise amanoni, ikakhulukazi ezungeze i-
iphakathi. Ukuntuleka kokuvivinya umzimba kungaba esinye sezizathu zethafa lokulahlekelwa isisindo.

9. Usaphuza Ushukela

Iziphuzo ezinoshukela yizinto ezikhuluphele kakhulu ekunikezelweni kokudla. Ingqondo yakho ayikhokheleli ama-calories akuyo ngokwenza ukuthi ungadli okunye ukudla (,).

Lokhu akulona iqiniso kuphela ngeziphuzo ezinoshukela ezifana neCoke noPepsi - kuyasebenza naseziphuzweni "ezinempilo" ezinjengeVitaminwater, nazo ezilayishwa ushukela.

Ngisho neziphuzo zezithelo ziyinkinga, futhi akufanele zisetshenziswe kakhulu. Ingilazi eyodwa ingaqukatha inani elifanayo likashukela njengezicucu eziningana zesithelo sonke.

Isifinyezo
Ukugwema zonke iziphuzo ezinoshukela kuyisu elihle kakhulu lokwehlisa isisindo. Zivame
yakha ingxenye ebalulekile yokudla kwabantu ikhalori.

10. Awulali Kahle

Ukulala kahle kungenye yezinto ezibaluleke kakhulu empilweni yakho ngokomzimba nangokwengqondo, kanye nesisindo sakho.

Ucwaningo lukhombisa ukuthi ukulala kabi kungenye yezinto eziyingozi enkulu yokukhuluphala. Abantu abadala nezingane ezingalali kahle bane-55% ne-89% engcupheni enkulu yokukhuluphala, ngokulandelana ().

Isifinyezo Ukuntuleka
Ukulala kwekhwalithi kuyingozi enkulu yokukhuluphala. Kungaphazamisa futhi i-
inqubekela phambili yokwehlisa isisindo.

11. Awugawuli Ama-carbohydrate

Uma unesisindo esiningi sokulahlekelwa kanye / noma nezinkinga ze-metabolic ezinjenge-type 2 diabetes noma i-pre-diabetes, ungahle uthande ukubheka ukudla okune-carb low.

Ezifundweni zesikhashana esifushane, lolu hlobo lokudla lukhonjisiwe ukuthi lubangele ukufika kwesisindo esiphindwe izikhathi ezi-2-3 njengokudla okujwayelekile "okunamafutha aphansi" okuvame ukunconywa (24,).

Ukudla okune-carb ephansi nakho kungaholela ekuthuthukisweni komaka abaningi be-metabolic, njenge-triglycerides, "okuhle" kwe-cholesterol ye-HDL noshukela wegazi, ukubala okumbalwa (,,,).

Isifinyezo Uma u
abakwazi ukwehlisa isisindo, cabanga ukuzama ukudla okune-carb ephansi. Izifundo eziningi zibonisa
ukuthi ukudla okuphansi kwe-carb kungaba isu elisebenzayo lokulahlekelwa isisindo.

12. Udla Kaningi

Kuyinganekwane ukuthi wonke umuntu kufanele adle ukudla okuncane okuningi usuku ngalunye ukuze kukhuliswe imetabolism futhi anciphise umzimba.

Ucwaningo lukhombisa ukuthi imvamisa yokudla ayinamthelela omncane noma awunamphumela ekushisweni kwamafutha noma ekunciphiseni isisindo (,).

Kuyahlekisa futhi ukuhlekisa ngokulungiselela nokudla ukudla usuku lonke, ngoba kwenza ukudla okunempilo kube nzima kakhulu.

Ngakolunye uhlangothi, enye indlela ephumelelayo yokwehlisa isisindo ebizwa ngokuzila ukudla ngezikhathi ezithile ifaka phakathi ukungadli ngamabomu isikhathi eside (amahora angama-15-24 noma ngaphezulu).

Isifinyezo Ukudla
kaningi kungaholela ekudleni ngokweqile kwekhalori, kunciphise ukuncipha kwakho
imizamo.

13. Awuwaphuzi Amanzi

Amanzi okuphuza angasiza ekunciphiseni isisindo.

Esifundweni esisodwa samasonto ayi-12 sokuncipha kwesisindo, abantu abaphuze isigamu selitha (ama-ounces ayi-17) amanzi emizuzwini engama-30 ngaphambi kokudla banciphise isisindo esingaphezulu kuka-44% kunalabo abangazange ().

Amanzi okuphuza akhonjisiwe futhi ukukhulisa inani lama-calories ashiswe ngama-24-30% esikhathini samahora ayi-1.5 (,).

Isifinyezo Ukunciphisa
ukudla kwakho kwekhalori, phuza ingilazi yamanzi ngaphambi kokudla. Amanzi okuphuza kungenzeka
futhi wandise inani lama-calories wena
ukusha.

14. Uphuza Utshwala Kakhulu

Uma ubuthanda utshwala kodwa ufuna ukunciphisa isisindo, kungakuhle ukunamathela emimoyeni (njengevodka) exutshwe nesiphuzo esine-zero-khalori. Ubhiya, iwayini neziphuzo ezidakayo ezinoshukela zinama-calories amaningi kakhulu.

Futhi khumbula ukuthi utshwala uqobo bunama-khalori angaba ngu-7 ngegramu ngayinye, ephezulu.

Lokho kushiwo, izifundo ngotshwala nesisindo zibonisa imiphumela ehlanganisiwe. Ukuphuza okulingene kubukeka kukuhle, kanti ukuphuza ngokweqile kuhlotshaniswa nokuzuza kwesisindo ().

Isifinyezo
Iziphuzo ezidakayo ngokuvamile zinama-calories amaningi. Uma ukhetha ukuphuza
utshwala, imimoya exutshwe neziphuzo ezinama-zero-khalori mhlawumbe yiyona engcono kakhulu
ongakhetha kukho lapho udla ngokudla.

15. Awudli Ngengqondo

Indlela ebizwa ngokuthi ukudla ngengqondo ingaba ngelinye lamathuluzi wokunciphisa umzimba anamandla kakhulu emhlabeni.

Kubandakanya ukwehlisa ijubane, ukudla ngaphandle kokuphazamiseka, ukunambitha nokujabulela ukulunywa ngakunye, ngenkathi ulalele izimpawu zemvelo ezitshela ubuchopho bakho lapho umzimba wakho usuthole ngokwanele.

Ucwaningo oluningi lukhombisile ukuthi ukudla ngokucophelela kungadala ukuncipha okukhulu kwesisindo futhi kunciphise imvamisa yokudla ngokweqile (,,,).

Nawa amanye amathiphu wokudla ngokucophelela ngokwengeziwe:

1. Yidla ngeziphazamiso zero, uhlale phansi etafuleni nge nje
   ukudla kwakho.
2. Yidla kancane bese uhlafuna kahle. Zama ukuqaphela imibala,
   iphunga, ukunambitheka nokwakheka.
3. Lapho uzizwa usuthi, phuza amanzi bese uyeka ukudla.

Isifinyezo Njalo
udle okunengqondo lapho uzama ukunciphisa isisindo. Ukudla okungenangqondo kungenye yezinto eziyinhloko
izizathu ezenza abantu balwe kanzima ukunciphisa umzimba.

16. Unesimo Sezempilo Esenza Izinto Zibe Nzima

Kunezimo ezithile zezokwelapha ezingaqhuba ukuzuza kwesisindo futhi zikwenze kube nzima kakhulu ukunciphisa isisindo.

Lokhu kufaka phakathi i-hypothyroidism, i-polycystic ovarian syndrome (i-PCOS) ne-apnea yokulala.

Imithi ethile ingenza futhi ukwehla kwesisindo kube nzima, noma ibangele nokuzuza kwesisindo.

Uma ucabanga ukuthi okunye kwalokhu kusebenza kuwe, khuluma nodokotela wakho mayelana nezinketho zakho.

Isifinyezo
Izimo zezokwelapha ezifana ne-hypothyroidism, i-apnea yokulala ne-PCOS zingathiya
imizamo yakho yokwehlisa isisindo.

17. Uluthwa Ukudla Okungafuneki

Ngokuya ngocwaningo lwango-2014, cishe abantu ababalelwa ku-19.9% ​​eNyakatho Melika naseYurophu banelisa izindlela zokulutha ukudla ().

Abantu abanale nkinga basebenzisa ukudla okungenamsoco ngendlela efanayo njengoba imilutha yezidakamizwa isebenzisa izidakamizwa ().

Uma ungumlutha wokudla okungenamsoco, khona-ke ukumane udle okuncane noma ushintshe indlela odla ngayo kungabonakala kungenakwenzeka neze. Nakhu ukuthi ungaluthola kanjani usizo.

Isifinyezo Uma u
ube nezifiso ezinamandla zokudla noma ukulutha kokudla, ukwehlisa isisindo kungaba nzima kakhulu.
Cabanga ngokufuna usizo lochwepheshe.

18. Ubulokhu Uzilambisa Isikhathi Eside

Kungase kungabi umqondo omuhle ukuthi "udle" isikhathi eside kakhulu.

Uma ulahlekelwe isisindo izinyanga eziningi futhi ushaye ithafa, khona-ke mhlawumbe udinga nje ukuthatha ikhefu.

Nyusa ukudla kwakho ikhalori ngamakhalori angamakhulu ambalwa ngosuku, lala ngokwengeziwe futhi uphakamise izinsimbi ezithile ngenhloso yokuqina nokuthola imisipha ethile.

Hlela ukugcina amazinga akho amafutha emzimbeni izinyanga ezingu-1-2 ngaphambi kokuba uqale ukuzama ukunciphisa isisindo futhi.

Isifinyezo Uma u
usufinyelele ethafeni lokulahlekelwa isisindo, kungenzeka ukuthi ubulokhu uzinciphisa ukudla
yinde. Mhlawumbe sekuyisikhathi sokuhlaba ikhefu.

19. Okulindeleyo Kungeke Kwenzeke

Ukwehla kwesisindo ngokuvamile kuyinqubo ehamba kancane. Abantu abaningi balahlekelwa ukubekezela ngaphambi kokufinyelela umgomo wabo wokugcina.

Yize kuvame ukwenzeka ukuthi ulahlekelwe isisindo ngokushesha ekuqaleni, bambalwa kakhulu abantu abangaqhubeka ukunciphisa isisindo ngesilinganiso esingaphezu kwamakhilogremu ayi-1-2 ngesonto.

Enye inkinga enkulu ukuthi abantu abaningi banamathemba angenangqondo walokho okutholakala ngokudla okunempilo nokuvivinya umzimba.

Iqiniso liwukuthi, akuwona wonke umuntu ongabonakala njengemodeli yokuqina komzimba noma umakhi womzimba. Izithombe ozibona komagazini nakwezinye izindawo zivame ukuthuthukiswa.

Uma usuvele wehlise isisindo esithile futhi uzizwa umuhle ngawe, kepha isikali asibonakali sifuna ukuqhubekela phambili, mhlawumbe kufanele uqale ukusebenza ngokwamukela umzimba wakho ngendlela oyiyo.

Ngesinye isikhathi, isisindo sakho sizofinyelela endaweni ebekiwe enempilo lapho umzimba wakho uzizwa ukhululekile khona. Ukuzama ukudlula lapho kungahle kungawufanele umzamo, futhi kungahle kube nzima kuwe.

Isifinyezo
Ukulindela kwabantu kwesinye isikhathi akunangqondo uma kukhulunywa ngokuncipha.
Khumbula ukuthi ukwehlisa isisindo kuthatha isikhathi futhi hhayi wonke umuntu angabukeka njengo
imodeli yokufaneleka.

20. Ugxile Ekudleni Kakhulu

Ukudla cishe akukaze kusebenze esikhathini eside. Uma kukhona, ucwaningo empeleni lukhombisa ukuthi abantu abadlayo bathola isisindo esithe xaxa ngokuhamba kwesikhathi ().

Esikhundleni sokusondela ekulahlekelweni kwesisindo kusuka kumqondo wokudla, kwenze kube umgomo wakho oyinhloko ukuba ube umuntu ojabulayo, onempilo futhi onempilo.

Gxila ekondleni umzimba wakho esikhundleni sokuwunciphisa, bese uvumela ukwehla kwesisindo kulandele njengomphumela wecala lemvelo.

Isifinyezo
Ukudla akulona ikhambi lesikhathi eside. Uma ufisa ukwehlisa isisindo bese usigcina
ngokuhamba kwesikhathi, gxila ekwamukeleni imikhuba yokuphila enempilo.

Okusemqoka

Ukwehla kwesisindo akulula ngaso sonke isikhathi futhi izinto eziningi zingaletha ukuma.

Ezingeni eliyisisekelo kunazo zonke, ukwehla kwesisindo kwenzeka lapho ukudla ikhalori kulingana noma kuphakeme kunokusetshenziswa kwekhalori.

Zama amasu asukela ekudleni okunengqondo kuya ekugcineni idayari yokudla, kusuka ekudleni amaprotheni amaningi ukwenza izivivinyo zamandla.

Ekugcineni, ukushintsha isisindo sakho nendlela ophila ngayo kudinga ukuzinikela, ukuzikhuza, ukubekezela nokuqina.