Izeluleko ze-6 zokwehlisa isisindo futhi ulahle isisu ngokushesha

-Delile

• 1. Yidla kancane futhi uhloniphe ukusutha komzimba wakho
• 2. Phuza amanzi amaningi emini
• 3. Vocavoca umzimba
• 4. Yidla konke, kodwa okuncane
• 5. Gwema ukulamba kakhulu
• 6. Bhala phansi konke okudlayo
• Unganciphisa kanjani isisindo ngempilo
• Hlola ulwazi lwakho
• Hlola ulwazi lwakho!

Ukwehlisa isisindo nokulahlekelwa yisisu, ukushintsha imikhuba nendlela yokuphila kungasebenza kakhulu, futhi kungakusiza ukuthi wehle kufika ku-2 kg ngesonto kuya ngesisindo sokuqala. Kodwa-ke, ukuze lokhu kwenzeke kubalulekile ukuthi amasu amukelwe alandelwe nsuku zonke.

Ngaphezu kwalokho, uma umuntu esenqubweni yokwehlisa isisindo, kuyalulekwa ukuthi ungami esikalini nsuku zonke ukubheka ukuthi ngabe ukhuluphele noma wehlile isisindo, ngoba lokhu kudala ukukhathazeka futhi kungaphazamisa inqubo. Okufanelekile ukukala kanye kuphela ngesonto, ngaso sonke isikhathi ngasikhathi sinye futhi ucabangele uma usesikhathini, esikhathini sabesifazane, ngoba kuleli sonto kuyinto ejwayelekile ukuvuvukala kancane, okukhombisa ukuthi isikali.

Faka idatha yakho lapha bese uthola ukuthi isisindo sakho esifanele siyini:

Bheka amathiphu ayisithupha alandelayo wokunciphisa isisindo futhi ulahlekelwe yisisu ngempilo:

1. Yidla kancane futhi uhloniphe ukusutha komzimba wakho

Ukudla kancane kuvumela isisu esigcwele ukuthi sitshele ubuchopho ukuthi sithole ukudla okwanele. Lesi siginali senzeka ngaphambi kokuthi isisu sigcwale ngokuphelele, futhi kufanele sihunyushwe ngokuthi umzimba uxwayisa ngokuthi awusakudingi ukudla okwamanje. Kodwa-ke, labo abanomkhuba wokudla ngokushesha abasiboni lesi sibonakaliso satiety, ngaphezu kokunciphisa isikhathi sokuxhumana nokudla kanye nenjabulo yokujabulela isidlo kangcono.

Ukuhlonipha ukusutha kungenye yamaphuzu abalulekile wokunciphisa umzimba nokugwema ukuzuza kwesisindo. Ukucima isisu ngokudla okunothile ngomsoco nefayibha, njengemifino, izithelo, inyama kukonke namafutha amahle, kwenza imetabolism isebenze kangcono futhi kugcina indlala isikhathi eside.

2. Phuza amanzi amaningi emini

Kufanele uphuze uketshezi oluningi phakathi kokudla, ngoba lokhu kuzosiza ekwehliseni indlala nokugcina uketshezi ngoba lapho uphuza amanzi amaningi, umzimba wakho ukhiqiza kakhulu, futhi ngokuqedwa kwawo kuphuma ubuthi obukhubaza ukwehla kwesisindo.

• Ongakuphuza: amanzi, amanzi kakhukhunathi, amajusi emvelo angenalo ushukela ongeziwe (ama-juice ahlanganisiwe awasebenzi), ama-teas angenashukela;
• Yini ongeke uyiphuze: iziphuzo ezithambile, amajusi asemathinini noma impuphu, ushokoledi neziphuzo ezidakayo.

Inani lamanzi elinconywayo elidingekayo lihluka phakathi kuka-1.5 no-3 wamalitha ngosuku. Uma unenkinga yokuphuza amanzi, bheka ukuthi ungaphuza kanjani amalitha amabili amanzi ngosuku.

3. Vocavoca umzimba

Uhlobo lokuvivinya umzimba alubaluleke kakhulu, kepha ukwenziwa njalo komkhuba, okufanele kwenziwe okungenani kathathu ngesonto. Ngaphezu kwalokho, eminye imisebenzi nezinketho zansuku zonke zingenza umehluko, ngakho-ke zama:

• Ukukhuphuka izitebhisi esikhundleni sokusebenzisa ikheshi;
• Yehla indawo eyodwa ngaphambi komsebenzi noma isikole bese uhamba yonke enye indlela;
• Phuma uhambe imizuzu eyi-10 ngemuva kokudla kwasemini;
• Thatha inja uhambe ebusuku.

Ngokuphikisana nalokho abantu abaningi abakukholelwayo, lonke uhlobo lokuzivocavoca lukusiza wehlise isisindo, hhayi nje ama-aerobics njengokuhamba, ukuhamba ngebhayisikili nokugijima. Ukuqeqeshwa kwesisindo kukusiza nokuthi wehlise isisindo futhi kunenzuzo yokwanda kwesisindo semisipha, okuthuthukisa imetabolism.

Bheka ukuthi ungayenza kanjani imithambo yokuzivocavoca ukuze unciphise isisu.

4. Yidla konke, kodwa okuncane

Umzimba udinga zonke izakhamzimba nokudla okuvimbela ngokuphelele ama-carbohydrate kubangela ukuthi isisindo sikhule futhi kungekudala ngemuva kwalokho. Ngakho-ke, amathiphu amahle kakhulu yile:

• Gwema ukusetshenziswa koshukela olula enkambisweni yansuku zonke, ukuphuza ikhofi, ubisi, ama-yogathi, amathayi kanye namajusi ngaphandle koshukela;
• Faka isipuni se-dessert engu-1 kumajusi nama-yogurt, njenge-flaxseed, sesame ne-chia;
• Yidla ama-chestnuts ama-5 noma amakinati ayi-10 ngosuku;
• Khetha umthombo owodwa kuphela we-carbohydrate ekudleni ngakunye, okungcono ekudleni okungokwemvelo: izithelo, amazambane, irayisi elinsundu, ubhontshisi, udali, ummbila nophizi;
• Yidla isaladi eluhlaza ngaphambi kwesidlo sasemini nesasebusuku;
• Faka isipuni esingu-1 samafutha omnqumo ayintombi nto ngesidlo sasemini nasebusuku;
• Gwema ukudla ngemuva kokusutha;
• Gwema ukudla ngaphandle kwesifiso noma imizwa efana nokukhathazeka nokudabuka.

Ngisho nangemali encane emini, izithelo nemifino kunikela nge-fiber eningi namavithamini futhi, ngakho-ke, kungumthombo wezempilo futhi kusiza ukunciphisa umzimba nokulahla isisu.

5. Gwema ukulamba kakhulu

Ukuchitha amahora amaningi ungadlile kungakwenza ukhethe ukudla okungalungile, okunothe ikhalori esikhundleni sokulungiselela ukudla okumnandi. Ngakho-ke, ukugwema noma ukubamba indlala uze udle ukudla okunomsoco, amanye amathiphu yile:

• Njalo yiba nengxenye yesandla esikhwameni sakho kuma-chestnut, amakinati, izithelo ezintsha, ama-chips kakhukhunathi noma izithelo ezomisiwe;
• Emsebenzini, shiya i-yogurt ephelele yemvelo esiqandisini;
• Sebenzisa ukudla okulula okususelwa kwimifino lapho ufika ekhaya ngenkathi ulungisa isidlo sakusihlwa: izinti zesanqante, ikhukhamba elinekotapeya ecubuziwe futhi enongwe ngosawoti nopelepele, utamatisi emakhabetheni amakhulu anengcosana kasawoti namafutha omnqumo, ukushefa kukakhukhunathi noma iqanda eli-1 elibilisiwe.

Uma kungenakwenzeka ukudla usuku lonke, mane ugxile ekugcineni ikhwalithi yokudla okulandelayo bese usebenzisa lokhu kudla okuncane uma kwenzeka indlala ihlasela. Kancane kancane kungenzeka ukuthi ufunde ukuthi isikhathi esiningi akusho ngendlala, kepha ukukhathazeka ngokudla.

Bona amanye amathiphu wokungalambi kuvidiyo elandelayo:

Futhi zama lokhu ukuzivoxavoxa kwethu kokuhamba ukunciphisa umzimba.

6. Bhala phansi konke okudlayo

Ukubhala phansi konke okudlayo usuku lonke futhi kuyisu elihle lokwehlisa isisindo, ngoba ngale ndlela umuntu angakwazi kakhudlwana lokho akudlayo futhi, ngale ndlela, angabona amaphutha nokuthi angalungisa kuphi, akwazi ukushintsha indlela adla ngayo imikhuba yokwehlisa isisindo., uma lokho kuyisifiso, futhi ube nokuphila okunempilo.

Kunconywa ukuthi ukubhaliswa kwenziwe nsuku zonke nangemuva kokudla ngakunye, ngoba kulula ukukhumbula okudliwe. Kudayari yokudla kubalulekile ukukhombisa uhlobo lokudla, kungaba isidlo sasemini, ibhulakufesi, isidlo noma isidlo sakusihlwa, isikhathi sokudla, ukudla okudliwe nobuningi, lapho ukudla kwenzeke khona nokuthi kukhona obukwenza ngaleso sikhathi. Ngaphezu kwalokho, kufanele ubhalise nokuthi isidlo senziwe nobani nokuthi kwakunjani ngaleso sikhathi. Lokhu kubhaliswa kufanele kwenziwe izinsuku ezi-3 kuye kwezi-7, ukuze ukwazi ukuba nomqondo ongcono wokuthi iyini imikhuba yokudla.

Ngemuva kokubhaliswa, kubalulekile ukuhlaziya konke ukukhetha kokudla ndawonye nesazi sokudla, ngoba ngale ndlela kungenzeka ukukhomba amaphutha futhi kusungulwe amasu wokufeza inhloso oyifunayo. Ngaphezu kwalokho, isazi sokudla okunempilo sikhombisa ukudla okuhle kakhulu ukuze umuntu angabi nokushoda kokudla okunempilo futhi akwazi ukunciphisa umzimba ngendlela enempilo.

Unganciphisa kanjani isisindo ngempilo

Uma kubonakala sengathi ukwehla kwesisindo kunzima kakhulu, kubalulekile ukuthi uthintane nodokotela we-endocrinologist ukuze uhlaziye ukuthi ukukhiqizwa kwamahomoni emzimbeni kwanele yini bese uya kudokotela wezokudla ukuthola imihlahlandlela nohlelo oluthile lokudla lwecala lakho, imikhuba yakho yokudla nendlela yakho yokuphila.

Ezimweni lapho kunenkinga yezempilo, njenge-gastritis, i-asthma, i-osteoporosis, noma imingcele yokuhamba, ukuholwa kanye nezeluleko zodokotela, ukubuyisana kokudla nokusetshenziswa kwemithi nokulungiswa okufanele kwesifo, kubalulekile ukuthi kube nokwenzeka ukunciphisa umzimba ngenkathi kuthuthukiswa ikhwalithi yempilo, hhayi enye indlela ezungezile.

Ukuze ube nemiphumela engcono ekuqeqesheni futhi wehlise isisindo ngokushesha, bona izinto ezi-7 ezonakalisa kalula ihora elilodwa lokuqeqeshwa.

Hlola ulwazi lwakho

Thatha le mibuzo esheshayo bese uthola ukuthi yiliphi izinga lolwazi lwakho ngokudla okunempilo:

• 1
• 2
• 3
• 4
• 5
• 6
• 7

Hlola ulwazi lwakho!

Qala isivivinyo Kubalulekile ukuphuza amalitha amanzi aphakathi kuka-1.5 no-2 ngosuku. Kepha uma ungathandi ukuphuza amanzi alula, inketho engcono kunazo zonke yile:

• Phuza ijusi yezithelo kodwa ungafaki ushukela.
• Phuza ama-teas, amanzi anamakha noma amanzi akhanyayo.
• Thatha ama-sodas alula noma okudliwayo uphuze ubhiya ongewona utshwala.

Engikudlayo kunempilo ngoba:

• Ngidla isidlo esisodwa noma ezimbili emini ngevolumu ephezulu, ukubulala indlala yami futhi kungadingeki ngidle noma yini enye usuku lonke.
• Ngidla ukudla okunemiqulu emincane futhi ngidla ukudla okucutshunguliwe okuncane njengezithelo nemifino. Ngaphezu kwalokho, ngiphuza amanzi amaningi.
• Njengalapho ngilambile kakhulu futhi ngiphuza noma yini ngesikhathi sokudla.

Ukuze ube nazo zonke izakhi zomzimba ezibalulekile, kungcono:

• Yidla izithelo eziningi, noma ngabe kunguhlobo olulodwa nje.
• Gwema ukudla ukudla okuthosiwe noma ama-cracker agxishiwe bese udla kuphela engikuthandayo, uhlonipha ukunambitheka kwami.
• Yidla kancane konke bese uzama ukudla okusha, izinongo noma amalungiselelo.

Ushokoledi ngu:

• Ukudla okubi okufanele ngikugweme ukuze ngingakhulupali futhi okungalingani ekudleni okunempilo.
• Ukukhetha okuhle kwamaswidi uma kune-cocoa engaphezu kwama-70%, futhi kungakusiza nokuthi wehlise isisindo futhi wehlise isifiso sokudla amaswidi ngokujwayelekile.
• Ukudla okuthi, ngoba kunezinhlobo ezahlukahlukene (ezimhlophe, ubisi noma umnyama ...) kungivumela ukuthi ngenze ukudla okuhlukahlukene kakhulu.

Ukwehlisa isisindo sokudla ukudla okunempilo kumele ngihlale:

• Lamba futhi udle ukudla okungenakuphikisa.
• Yidla ukudla okuluhlaza okwedlulele kanye namalungiselelo alula, afana nosiwe noma aphekiwe, ngaphandle kososo abanamafutha kakhulu nokugwema inani elikhulu lokudla ngakunye.
• Ukuphuza imishanguzo yokwehlisa isifiso sami sokudla noma ukwandisa umzimba wami, ukuze kungigqugquzele.

Ukwenza ukufundwa okuhle ngokudla futhi unciphise isisindo:

• Akufanele neze ngidle izithelo zekhalori kakhulu noma ngabe ziphilile.
• Kufanele ngidle izithelo ezahlukahlukene noma ngabe zinama-caloric kakhulu, kepha kulokhu, kufanele ngidle kancane.
• Amakholori ayinto ebaluleke kakhulu lapho ukhetha isithelo okufanele ngisidle.

Ukufundiswa kabusha kokudla kungukuthi:

• Uhlobo lokudla olwenziwe isikhathi esithile, ukufinyelela nje isisindo osifunayo.
• Okuthile okulungele kuphela abantu abakhuluphele ngokweqile.
• Isitayela sokudla esingakusizi nje kuphela ukufinyelela isisindo sakho esifanele kepha futhi sithuthukisa impilo yakho yonke.

Langaphambilini Okulandelayo