Izinguquko Ezincane Ezi-5 Ezisiza Ukugcina Isisindo Sesihle

-Delile

• Buyekeza Ukubalwa Kwakho Kwekhalori
• Yidla Amaprotheni Angaphezulu Ezitshalo
• Zivocavoce Ngokuhlakanipha, Hhayi Ngobunzima
• Hlela Isikhathi Esengeziwe se-R & R
• Zikala Nsuku Zonke
• Buyekeza kwe-

Usebenze kanzima wehlisa isisindo somzimba, futhi wasihlaba. Manje kuza inselelo elandelayo: ukuyigcina ivaliwe. Kungenzeka ukuthi wezwa nge Ukulahlekelwa Okukhulu Kakhulu ucwaningo lwasekuqaleni kwalo nyaka oluthole ukuthi abangu-13 kwabangu-14 ababengenele lo mncintiswano base bephinde bathola isisindo esiningi phakathi neminyaka eyisithupha. (Lapha: Iqiniso Mayelana Nokulahlekelwa Isisindo Ngemuva Kokulahlekelwa Okukhulu Kunazo Zonke.) Ngokuphazima kweso, izihloko zezindaba zazikhala ukuthi ukukhuphuka kwesisindo kwakungenakugwemeka. Nansi into, noma kunjalo: Akusilo iqiniso nje. I- Ukulahlekelwa Okukhulu Kakhulu abangenele imincintiswano abajwayelekile ngoba balahlekelwe isisindo eseqile, okunzima ukusigcina isikhathi eside. Phakathi kwabantu abalahlekelwa isisindo esincane (okungukuthi, iningi lethu), amaphesenti angama-60 agcina iningi lawo, ngokusho kocwaningo lwamuva. Ukuphela kokudlayo ukudla okunamasu nokuzivocavoca umzimba, kusho uCaroline Apovian, MD, uchwepheshe wokukhuluphala eBoston University School of Medicine.

Okokuqala, qonda ukuthi ukulahleka kwesisindo kuwushintsha kanjani umzimba wakho. (Ngaphandle kwazo zonke izinzuzo zezempilo, lokho.) Uma ulahlekelwa inani elibalulekile lamakhilogremu, umzimba wakho uya "kumodi yendlala." Uhlelo lwakho lubambezela ukukhiqizwa kwalo kwe-leptin, i-hormone ecindezela isifiso sakho sokudla, kanti ngesikhathi esifanayo ushaya amazinga akho e-ghrelin, i-hormone ekwenza ulambe, kusho uLouis J. Aronne, MD, umqondisi we-Comprehensive Weight Control Center e-Weill Cornell Medicine naseNew York-Presbyterian kanye nombhali we Shintsha Ukudla Kwakho Kwebhayoloji.

Izindaba ezimnandi: Ngokuvamile ungalahlekelwa ngamaphesenti ayishumi esisindo somzimba wakho ngaphandle kokudala ushintsho lwama-hormone, kusho uDkt Aronne. Ngakho-ke owesifazane ongamakhilogremu ayi-150 angakhipha cishe amakhilogremu ayi-15 bese uwagcina ngaphandle kokuphikiswa okuncane. Kepha noma ngabe ulahlekelwe ngaphezu kwalokho, ukugcina isisindo sakho esisha kuyenzeka ngalezi zindlela eziqinisekiswe yisayensi.

Buyekeza Ukubalwa Kwakho Kwekhalori

Uma ukumodi yesondlo, ungadla okuningi usuku ngalunye kunangesikhathi ubudla umzimba. Kepha awungeke ube nokuningi kakhulu, ngoba ukusetshenziswa kwakho okuphelele kwamandla-inani lamakhalori owashisayo ngokwenza izinto phakathi nosuku-licwilile ngokungalingani, ukuze ukwehla kwesisindo ngamaphesenti ayi-10 kwehlise isilinganiso sakho semethamo ngo-20 kuye ku-25 iphesenti.

Ngenhlanhla, kunendlela yokuthola ukuthi kungakanani ongakudla futhi uhlale unomzimba omncane: ngokusebenzisa i-National Institutes of Health body-weight planner. Xhuma izibalo zakho "zangaphambili" bese kuthi, lapho ifuna isisindo somgomo wakho, nikeza inombolo yakho yamanje. Izobala ukuthi mangaki amakhalori ongawadla ngokuya ngalolo lwazi. Ukusuka lapho, kungadingeka ukuthi wenze ngokwezifiso kancane. Bona ukuthi wenza kanjani kuleso sibalo esisha sekhalori: Susa kancane uma uzithola uzuza isisindo somzimba emuva, noma engeza kancane uma uphanga, kusho u-Amy E. Rothberg, MD, Ph.D., umqondisi wesisindo- umtholampilo wokuphatha eNyuvesi yaseMichigan. Linga uze uthole ukuthi yini okusebenzela kangcono kakhulu.

Yidla Amaprotheni Angaphezulu Ezitshalo

Ukwandisa ukudla kwakho kwamaprotheni kukusiza ukuthi ugcine isisindo semisipha, okugcina i-metabolism yakho ihamba. Kodwa uhlobo lwamaprotheni owadlayo luyawenza umehluko. Gcwalisa ukudla kwakho ngamabhontshisi amaningi, ama-chickpeas, uphizi, nama-lentile kanye namaprotheni wezilwane. Ucwaningo lwakamuva olushicilelwe ku- Ijenali yaseMelika Yezempilo Yomtholampilo uthole ukuthi ukudla inkomishi engu-3/4 yalokhu kudla nsuku zonke kusize abantu ukuthi bagcine ukwehla kwesisindo ngokubenza bazizwe besuthi. "Ubhontshisi nama-lentile kusiza ukugcina amazinga akho e-insulin engashintshi, okuvimbela indlala engase ibangele ukudla ngokweqile," kusho uDavid Ludwig, M.D., uchwepheshe wokunciphisa umzimba eHarvard Medical School kanye nomlobi wezincwadi. Ulambile Njalo? (Bheka lezi zokupheka zemifino ukuze uthole ugqozi olungenanyama.)

Zivocavoce Ngokuhlakanipha, Hhayi Ngobunzima

Ukujima kwansuku zonke kubalulekile—kudingeka ukhuthale ukuze uhlale unesisindo esisha kunalokho okwenzile ukuze wehle ngamakhilogremu ngoba umzimba wakho wenyama uhamba kancane manje, kusho uDkt. Aronne. Kodwa lokho akusho ukuthi kufanele usebenze kanzima nsuku zonke. Ihora lomsebenzi olinganiselayo njengokuhamba ngokushesha noma ukuvivinya umzimba ukuzijabulisa njengokugibela ibhayisikili lakho kuzonciphisa amakhilogremu, kusho u-Holly Wyatt, M.D., umqondisi ohlangene we-Anschutz Health and Wellness Center e-University of Colorado. (Ungenza imizuzu engu-70 ngosuku izinsuku eziyisithupha ngesonto esikhundleni salokho, uthi.) Ihora lingase lizizwe njengeliningi, kodwa lelo nani liyadingeka ukuze ulondoloze ngoba likunikeza okuthile abacwaningi abakubiza ngokuthi "ukuguquguquka kwe-metabolic." Leli yikhono lomzimba wakho lokuzijwayeza futhi ushise ama-calories engeziwe uma, ake sithi, unquma ukuzitika ngekhekhe lokuzalwa ephathini noma ulidle ngokweqile endaweni yokosa inyama.

Uma ungeke ukwazi ukwenza ihora, uDkt. Rothberg uncoma ukuthi uyihlukanise. Zama ukuzivocavoca imizuzu engu-20 ekuseni, ukuhamba imizuzu engu-20 ngesikhathi sedina, nemizuzu engu-20 yokuphakamisa isisindo kusihlwa. (Zama ukuthola iqembu elihambayo; liletha izinzuzo ezinkulu.) Futhi qiniseka ukufaka ukuqeqeshwa kwamandla ekusebenzeni kwakho kwansuku zonke okungenani kabili ngeviki. Abesifazane abenza ukuqeqeshwa kokumelana nokwanda kukhulisa imisipha yabo, ekhulisa umzimba, ngaphezu kwalabo abenza i-cardio kuphela, ngokusho kukaGary R. Hunter, Ph.D., umqondisi wePhysical Activity Core for the Nutrition Obesity Research Center eNyuvesi wase-Alabama eBirmingham.

Hlela Isikhathi Esengeziwe se-R & R

Ukucindezeleka okungapheli kunganciphisa amazinga akho we-leptin ekunciphiseni ukudla, kukwenza ulambe, ngokusho kocwaningo ku I-Psychoneuroendocrinology. Ngesikhathi esifanayo, ukucindezeleka kuphakamisa amazinga akho ehomoni i-insulin ne-cortisol, ekhulisa isifiso sakho sokudla futhi ibambezele umzimba wakho, kusho uDkt. Ludwig. Faka i-yoga kumxube wakho wokuzivocavoca ukuze wandise imizwa yokuzola nokwakha imisipha. (Noma zama le nqubo yokuzindla ekhulula ukuqwasha.) Futhi wenze ukulala kube yinto ephambili, uDkt Rothberg uthi, njengoba ucwaningo luhlobanisa ukulala nokugcinwa kwesisindo.

Zikala Nsuku Zonke

Abantu abanyathela esikalini nsuku zonke babekwazi kakhulu ukunciphisa isisindo esikhathini esiyiminyaka emibili kunalabo abangazange, ngokusho kocwaningo olwenziwe eCornell University. Yize kungafanele uthuke uma uthola iphawundi noma amabili, ukulandelela inombolo kuzosiza ekuvimbeni ukuthi inganyakazi kodwa inyakaze kancane, kusho uDawn Jackson Blatner, R.D.N., oyilungu lebhodi labaluleki be-Shape kanye nombhali wencwadi. I-Flexitarian Diet. Uma uzuza amakhilogremu amahlanu, bheka ngobuqotho isimiso sakho sansuku zonke ukuze ubone ukuthi ungashefa kuphi ama-kilojoule athile futhi wakhe emisebenzini eyengeziwe, esho. (Kodwa ungakuvumeli ukuzikala ukuthi kukuvimbele!)

Buyekeza kwe-