Ngabe Ukwehlisa Isisindo Akunandaba Yini? Funda Lokhu Manje

-Delile

• Ukunciphisa Isisindo Kuyimboni Yezigidigidi Zamadola
• Kungani Abesifazane Abaningi Bengakwazi Ukufinyelela Umgomo Wabo Isisindo
• Izimo Zempilo
• Umlando Wokudla kanye Nokwehlisa Isisindo
• Ubudala
• Amathonya Wokukhulelwa
• Ubukhulu Bomzimba "Okahle" Kuwo Wonke Umlando
• Ukubukwa Okuhlukile Kwempucuko Yesisindo
• Uma Udinga Ngempela Ukwehlisa Isisindo
• Shift Focus to Optimal Health - Hhayi Ukwehlisa Isisindo
• Funda Ukuthanda Nokwamukela Umzimba Wakho
• Okusemqoka

Kwesinye isikhathi ukuncipha kungabonakala kungenakwenzeka.

Ungahle ubuke ama-calories nama-carbs akho, udle amaprotheni anele, uzivocavoca njalo futhi wenze zonke ezinye izinto ezaziwa ukusekela ukwehla kwesisindo, nokho isikali ngeke sinyakaze.

Le nkinga empeleni ijwayelekile futhi ingakhungathekisa kakhulu.

Funda ukuze ufunde ukuthi kungani ukufeza umgomo wakho wokwehlisa isisindo kungaba nzima kangaka - nokuthi kungumbono omuhle yini ukuqhubeka uzama.

Lo mbhalo ubhekisa ngqo abesifazane, kepha iningi lemigomo elapha isebenza kuwo wonke umuntu.

Ukunciphisa Isisindo Kuyimboni Yezigidigidi Zamadola

Ukwehlisa isisindo ibhizinisi elikhulu emhlabeni wonke.

Kulinganiselwa ukuthi izinhlelo nemikhiqizo yokwehlisa isisindo ikhiqiza ngaphezu kwe- $ 150 billion kwizinzuzo zonyaka e-US nase-Europe kuphela ().

Izinhlelo ezidinga ukuthi uthenge ukudla okukhethekile, izithasiselo neminye imikhiqizo zivame ukubiza kakhulu.

Yize "ama-burner amafutha" namanye amaphilisi okudla ethandwa, imvamisa awalawulwa futhi angaba yingozi impela (,).

Ngeshwa, nalabo abangakhuluphali ngokweqile babonakala bezimisele ukubeka engcupheni imiphumela engaba yingozi yokuphuza amaphilisi okudla.

Ucwaningo olufaka abantu abadala abangaphezu kuka-16,000 luthole ukuthi cishe ingxenye eyodwa kwezintathu yalabo abathathe amaphilisi wokwehlisa isisindo bebengakhuluphele ngaphambi kokuba baqale ukuphuza amaphilisi ().

Ngokusobala, abantu abaningi basebenzisa umzamo omkhulu nemali bezama ukunciphisa umzimba.

Futhi noma ungajoyini uhlelo lokwehlisa isisindo noma uthenga amaphilisi okudla noma imikhiqizo, ungaqeda ukunikela ngesikhathi sakho esiningi samahhala namandla ekuphishekeleni ukuba mncane.

Imboni yokwehlisa isisindo ikhiqiza izigidigidi zamaRandi ngonyaka ngokunakekela isifiso sabantu abaningi sokuzaca nganoma iyiphi imali.

Kungani Abesifazane Abaningi Bengakwazi Ukufinyelela Umgomo Wabo Isisindo

Abesifazane abaningi basebenzisa inani elikhulu lemali, isikhathi nomzamo ukuzama ukunciphisa umzimba.

Noma kunjalo, ezinye zibonakala zingathuthuki kancane.

Izici eziningana zinomthelela ekhonweni lakho lokwehlisa isisindo.

Izimo Zempilo

Izifo ezithile noma ukuphazamiseka kungenza ukulahleka kwesisindo kube nzima kakhulu, kufaka phakathi:

• I-Lipedema: Kukholakala ukuthi kuthinta cishe oyedwa kwabesifazane abayisishiyagalolunye emhlabeni jikelele, lesi simo senza ukuthi izinkalo nemilenze yowesifazane kuqoqane amafutha amaningi ngokweqile okunzima ngokweqile ukulahlekelwa. Imvamisa futhi kubangela ukulimala okulula nobuhlungu ().
• I-Hypothyroidism: Amazinga aphansi e-hormone ye-thyroid aholela ekwehleni kwemetabolism okungavimbela imizamo yokwehlisa isisindo (5).
• I-Polycystic ovary syndrome (i-PCOS): Lesi simo sibhekene nokuphikiswa kwe-insulin nokuqongelelwa kwamafutha esiswini. Kukholakala ukuthi kuthinta abesifazane abangafika ku-21% ().

Umlando Wokudla kanye Nokwehlisa Isisindo

Uma wehlisiwe futhi waphinde wathola isisindo kaningana esikhathini esedlule, noma i-yo-yo edliwe, kungenzeka ukuthole kunzima kakhulu ukwehlisa isisindo ngomzamo ngamunye olandelayo.

Eqinisweni, owesifazane onomlando omude we-yo-yo dieting uzoba nobunzima obukhulu ekunciphiseni isisindo kunalowo onesisindo esihlale sihlala njalo.

Ucwaningo lukhombisile ukuthi lokhu ikakhulukazi kungenxa yezinguquko ekulondolozweni kwamafutha ezenzeka ngemuva kwezikhathi zokuncishwa kwekhalori.

Empeleni, umzimba wakho ugcina amafutha amaningi lapho uqala ukudla kakhulu ngemuva kwesikhathi sokuncishwa, ukuze kube nenqolobane etholakalayo uma ukudla kwekhalori kwehla futhi ().

Ngaphezu kwalokho, ucwaningo lwesilwane lwakamuva liphakamisa ukuthi ukudla kwe-yo-yo kungadala ukuphendula komzimba kuma-fat tissue okwenza ukulahleka kwamafutha kube nzima kakhulu ().

Amabhaktheriya enyameni angadlala indima nawo. Imijikelezo ephindaphindwayo yokwehlisa nokubuyisa isisindo ibonakala ikhuthaza ushintsho kumathumbu amabacteria aholela ekwandeni kwesisindo esikhathini eside ().

Ubudala

Ukuguga kuveza izinselelo eziningi kwabesifazane, kufaka phakathi nokwenza kube nzima kunanini ngaphambili ukwehlisa isisindo.

Ngaphezu kwalokho, abesifazane abangakaze basindwe esikhathini esedlule bangabhekana nobunzima bokugcina isisindo sabo esijwayelekile njengoba bekhula, noma ngabe badla ukudla okunempilo.

Iningi labesifazane lithola cishe amakhilogremu ama-5-15 (2.3-6.8 kg) ngesikhathi sokuguga ngenxa yokwehliswa kwesisindo semisipha nokusebenza komzimba, okuholela ekusetshenzisweni komzimba okuhamba kancane.

Ngokwengeziwe, ukuzuza kwesisindo ngesikhathi sokuya esikhathini kuvame kakhulu ngenxa yezinguquko eziningi zamahomoni ezenzekayo. Ukuzama ukunciphisa isisindo ngesikhathi nangemva kokuyeka ukuya esikhathini kungaba nzima kakhulu ().

Amathonya Wokukhulelwa

Ngeshwa, ukuthambekela kwakho kokuthwala isisindo esiningi kungahle kube ngenxa yezici ongenakulawula kuzo.

Enye yazo i-genetics, kepha ezinye, izinto ezingaziwa kakhulu zifaka izimo obekade uvezwa kuzo esibelethweni.

Lokhu kufaka phakathi ukudla kukanyoko nenani lesisindo asithola ngesikhathi ekhulelwe.

Ucwaningo lukhombisile ukuthi abesifazane abazuza isisindo ngokweqile ngesikhathi sokukhulelwa banamathuba amaningi okuthi bazale izingane ezinkulu ezikhuluphele ngokweqile noma ezikhuluphele kakhulu ebuntwaneni noma njengabantu abadala (11,).

Ngaphezu kwalokho, ukukhetha okondlayo kowesifazane okhulelwe kungathinta ukuthi ingane yakhe iba nenkinga yesisindo esikhathini esizayo.

Ucwaningo lwamuva lwesilwane luthole ukuthi amagundane abephiwa ukudla “kwaseNtshonalanga” ngenkathi ekhulelwe abeletha izingane ezinokuhamba kancane komzimba futhi ezikhuluphele ezindaweni eziningi ngesikhathi sokuphila kwazo ().

Izici eziningi zingathinta ikhono lakho lokwehlisa isisindo, kufaka phakathi izimo ezithile zempilo, umlando wakho wokudla nokunciphisa umzimba, izinguquko ezihlobene nobudala kanye nokushintshwa kokudla kukanyoko nesisindo sakho ngesikhathi sokukhulelwa.

Ubukhulu Bomzimba "Okahle" Kuwo Wonke Umlando

Yize indlela odla ngayo nokuvivinya umzimba kudlala indima ekunqumeni isisindo sakho, ukuma nobukhulu bakho okuyisisekelo kunqunywa kakhulu ngofuzo lwakho.

Eqinisweni, ucwaningo luphakamisa ukuthi kokubili ukuthi unesisindo esingakanani nokuthi uvame ukuwagcina kuphi amafutha kuthonywe kakhulu iphethini yakho eyingqayizivele yezakhi zofuzo ().

Ukuthatha izinyathelo zokwehlisa amafutha esiswini kuwumgomo onempilo futhi ofanele. Ngakolunye uhlangothi, uma uzama ukuphoqa umzimba wakho ukuba uvumelane nanoma yisiphi isayizi okwamanje esivelele, usebenza ngokumelene nemvelo, futhi imizamo yakho ekugcineni ingaholela ekukhungathekeni.

Kuwo wonke umlando, izinhlobo nobukhulu bomzimba obuhlukahlukene kubhekwe “njengokufanele.”

Muva nje eminyakeni eyi-100 eyedlule, ukuba nesidudla ngandlela thile bekuyinto efiselekayo, yesifazane kwabesifazane. Abesifazane abancane bazama ngisho nokukhuluphala ukuze bakhange ngokwengeziwe.

Kodwa-ke, kunzima nje kumuntu ozacile ngokwemvelo ukufaka isisindo njengoba kunjalo ngomuntu okhulu ngokwemvelo ukwehlisa.

Ngesikhathi sokuzalwa kabusha, umculi waseDashi uPeter Paul Rubens waziwa kakhulu ngemidwebo yakhe enqunu yabesifazane abagcwele, abakholelwa ukuthi bayisibonelo sobuhle.

Kuze kube namuhla, igama elithi "Rubenesque" lisetshenziselwa ukuchaza umuntu omuhle, ogcwele ngokugcwele.

Ngawo-1800s, amaFrench Impressionists, afaka noMonet, uRenoir noCézann, bapenda abesifazane bosuku ababebhekwa njengabahle.

Uma ubheka le midwebo, ungabona kalula ukuthi iningi labesifazane lalilikhulu kakhulu kunamamodeli we-runway wanamuhla.

Akunakuphikwa ukuthi umzimba wesifazane “ofanele” ushintshe kakhulu kule minyaka engama-60 edlule, waba mncane futhi wanethoni ngokungafani nalokho okuyindilinga nokuthambile.

Kodwa-ke, abesifazane besikhathi esidlule babengahlaselwa ngemifanekiso evame ukungatholakali kwi-Intanethi naku-TV.

Abesifazane banamuhla babhekene nenqwaba yezikhangiso zezinhlelo nemikhiqizo ethembisa ukubasiza ukufeza umzimba “omuhle” wanamuhla.

Ngezikhathi eziningi emlandweni, abesifazane abakhulu babebhekwa njengabesifazane nabakhangayo. Kodwa-ke, umzimba “omuhle” wanamuhla mncane, mncane futhi unethoni, okungenzeka kungatholakali kuwo wonke umuntu.

Ukubukwa Okuhlukile Kwempucuko Yesisindo

Yize abantu kulo lonke elase-US kanye naseYurophu abaningi bebheka umzimba omncane ukuba uthandeke, abantu ezingxenyeni ezahlukahlukene zomhlaba bakhetha ukwakheka okukhudlwana, okuyindilinga.

Emasikweni amaningi, ukuthwala isisindo esingeziwe kuhlotshaniswa nokuzala, umusa, injabulo, ubungqabavu nokuzwana kwezenhlalo.

Kuyathakazelisa ukuthi amazwe acebe kakhulu ajwayele ukukwazisa ubuncane, kanti okuhlukile kuyiqiniso emazweni acebile kancane ().

Isibonelo, abacwaningi abafunde imininingwane evela emiphakathini eminingi engeyona eyeNtshonalanga babike ukuthi u-81% uncamela abesifazane abakhuluphele noma abakhuluphele ngokulingene, kuyilapho u-90% uncamela abesifazane abanezinqe nemilenze emikhulu ().

Kodwa-ke, ngisho nasemazweni athuthukile, lokho okubhekwa njengomzimba "ophelele" kubonakala kwehluka kakhulu ngokuya ngokuthanda komuntu nokwesifunda.

Lapho abadwebi bemidwebo abali-18 abavela emhlabeni wonke bebuzwa ukuthi bashintshe umzimba wosayizi wokuhlanganisa bangene emzimbeni “omuhle”, imiphumela yemiphumela ethile yamangaza ngandlela thile.

Izinguqulo eziguquliwe zinezinkomba zomzimba (BMIs) ezisukela ku-17 kuphela e-China ziye ku-25.5 eSpain, okuhambisana nezisindo eziphakathi kwamakhilogremu angu-102-153 (cishe u-46-69 kg) kowesifazane ongu-5'5 ″ (165 cm) ubude.

Ngaphandle kwe-BMI eneminyaka engu-17, ethathwa njengesisindo esincane, lokhu kukhombisa ukuthi ubukhulu nobukhulu bomzimba bubhekwa njengobukhangayo nobufiselekayo, kungakhathalekile ukuthi kucishe kufane kangakanani nalokho ngokuvamile okubhekwa “njengokufanele.”

Umzimba "ofanele" wehluka kakhulu ngokwamazwe futhi uvame ukuthonywa yingcebo yomphakathi nokwehluka kwabahlali bawo.

Uma Udinga Ngempela Ukwehlisa Isisindo

Uma usayizi wakho uthinta impilo yakho, ukuqhubeka nokulandela ukulahleka kwesisindo kunengqondo.

Ukukhuluphala ngokweqile, ikakhulukazi ukukhuluphala ngokweqile, kungakhuphula ubungozi besifo nokunciphisa isikhathi sokuphila. Ngaphezu kwalokho, kungenza impilo yansuku zonke ibe nzima ngenxa yokwehla kokuhamba, amazinga aphansi wamandla kanye nokucwaswa emphakathini.

Ucwaningo lukhombisa ezinye zezindlela ezinhle kakhulu zokuthuthukisa ukulahleka kwesisindo kufaka phakathi ukudla amaprotheni ngesikhathi sasekuseni nokugwema ama-carbs asetshenzisiwe, kanye namanye amasu akule ndatshana.

Nayi imikhuba embalwa eyengeziwe engakusiza ukuthi ususe isisindo:

• Amaqembu okusekela: Ukujoyina umuntu kunganikeza isikhuthazo, ukuziphendulela kanye nogqozi. Ngaphezu kwamaqembu ejwayelekile okulahlekelwa kwesisindo ungaxhunyiwe ku-inthanethi, ku-inthanethi naku-Facebook, ungathola imiphakathi eku-inthanethi ye-lipedema ne-PCOS.
• Bona inqubekela phambili, noma ngabe ihamba kancane: Qaphela ukuthi ungahle unciphise isisindo kancane bese uhlangabezana namathafa athile wokunciphisa umzimba. Ukulahlekelwa ngisho ngamakhilogremu ambalwa ngenyanga kusengumphumela omuhle.
• Bhekana namaqiniso lapho ubeka isisindo somgomo: Ungazami ukufinyelela isisindo sakho "esihle". Ukulahlekelwa okuncane okungu-5% wesisindo somzimba wakho kubonisiwe ukukhulisa ukuzwela kwe-insulin, futhi ukulahleka okuqhubekayo kungaholela ezinzuzweni ezingeziwe ().
• Bungaza ukunqoba okungalingani Ukugxila ekuthuthukisweni kokuhamba, amandla, amanani welebhu nezinye izinguquko zempilo ezizuzisayo kubalulekile, ikakhulukazi lapho ukwehla kwesisindo kubonakala kuhamba kancane.

Yize ukufaka la macebo empilweni yakho kungeke kukuqinisekise ukuthi uzokwehlisa isisindo, angasiza ekuthuthukiseni amathuba akho.

Uma ukukhuluphala kuthinta impilo yakho, ukuhamba nekhwalithi yempilo, ukuthatha izinyathelo zokwehlisa isisindo kuwumqondo omuhle. Ukujoyina iqembu lokusekela, ukubeka izinhloso ezingokoqobo nokugubha intuthuko yakho kungasiza.

Shift Focus to Optimal Health - Hhayi Ukwehlisa Isisindo

Kwabesifazane abaningi, izinhloso zokwehlisa isisindo azihlobene kakhulu nempilo kunokufuna ukubukeka kangcono.

Mhlawumbe usuvele ulahlekelwe isisindo esithile, kepha awukwazanga ukwehlisa "lawo maphawundi wokugcina ayi-10-20."

Noma mhlawumbe ubulokhu umkhulu kancane kunokujwayelekile, kepha ubulokhu uzama ukunciphisa usayizi omncane wengubo.

Awuwedwa uma uzizwa sengathi uzame konke ukuncoma nokuncipha kokuncipha, kepha namanje awukwazanga ukufeza imiphumela, naphezu kwemizamo yakho emihle.

Uma kunjalo, kungakuhle ukuthi ushintshe ukugxila kwakho ekubeni onempilo, oqinile futhi ophilayo ngangokunokwenzeka.

• Gxila ekuqineni komzimba: Uma kukhulunywa ngempilo, ucwaningo lukhombisile ukuthi ukulungela ukuqina kubaluleke kakhulu kunokuzaca. Ngaphezu, ukusebenza njalo njalo kunganikeza ezinye izinzuzo eziningi ().
• Thuthukisa ubudlelwano obungcono nokudla: Esikhundleni sokudla ukudla, sebenzela ukukhetha ukudla okunomsoco, unake indlala nokugcwala futhi ufunde ukudla intuitively (,).
• Cabanga ngemiphumela yemizamo yakho yangaphambilini yokudla: Khumbula ukuthi ukunciphisa nokuthola isisindo kaningi kuholela ekwandeni kokugcinwa kwamafutha nokuzuza kwesisindo ngokuhamba kwesikhathi (,,).

Ngaphandle kokunciphisa ukucindezeleka nokukhungatheka, ukuguqula ukugxila kwakho ekwenzeni impilo efanelekile umgomo wakho oyinhloko kungahle kuholele nasekulahlekelweni kwesisindo semvelo ngokuhamba kwesikhathi.

Uma ufuna ukwehlisa isisindo ukuze ubukeke ungcono, kepha ungaphumelelanga naphezu kokwenza zonke izinto "ezilungile", kungakuhle ukushintsha ukugxila kwakho. Esikhundleni sokuzama ukuthola isisindo esithile, phishekela ukuba nempilo enhle ngangokunokwenzeka.

Funda Ukuthanda Nokwamukela Umzimba Wakho

Ukukhulisa ukwazisa ngomzimba wakho kungaba lusizo empilweni yakho, enjabulweni nasembonweni wempilo.

Ucwaningo luphakamisa ukuthi imizamo ephindaphindwayo yokwehlisa isisindo ingaholela ekuzuzeni isisindo kuphela, kepha ingadala nezinguquko zemizwelo futhi inyuse ubungozi bokuziphatha okungenampilo njengokudla ngokweqile ().

Ngakolunye uhlangothi, kunobufakazi bokuthi ukujabula ngesisindo sakho kungaholela ekuziphatheni okunempilo nasempilweni ephelele engcono, kungakhathalekile usayizi wakho ().

Nawa amanye amathiphu wokufunda ukuthi uwuthande futhi wamukele kanjani umzimba wakho:

• Misa ukuvumela izinombolo zikuchaze: Esikhundleni sokulungisa isisindo sakho, izilinganiso noma usayizi wezingubo, cabanga ngokuthi uzizwa kanjani, ungubani nenhloso yakho empilweni.
• Gwema ukuziqhathanisa nabanye: Ungalokothi uqhathanise umzimba wakho nowomunye umuntu. Uhlukile futhi unezimfanelo eziningi ezinhle. Gxila ekubeni ongcono kakhulu.
• Ukuzivocavoca ukuze uzizwe futhi wenze kangcono: Esikhundleni sokuzivocavoca uzama ukushisa ama-calories, yenza umsebenzi womzimba ngenxa yendlela okukwenza uzizwe ngayo. Ufanelwe ukuzizwa ungcono kakhulu manje naseminyakeni ezayo.

Qaphela ukuthi kungathatha isikhashana ukufunda ukwazisa umzimba wakho ngemuva kweminyaka uzama ukuwuguqula. Lokho kuyaqondakala. Thatha usuku olulodwa ngesikhathi bese wenza konke okusemandleni ukugxila kokuhle.

Esikhundleni sokuqhubeka nokubeka phambili ukunciphisa umzimba, funda ukuthanda nokwamukela umzimba wakho ukuze uhlale uphilile futhi usebenza kahle kuyo yonke impilo yakho.

Okusemqoka

Emphakathini wanamuhla okwazisa ukuba mncane, ukungakwazi ukwehlisa isisindo kungaba yimbangela yokukhungatheka kwabesifazane abaningi.

Futhi kuyiqiniso ukuthi ukuncipha ngokweqile kubalulekile uma kubeka engcupheni impilo nenhlalakahle yakho.

Kepha ukuzama ukufeza usayizi ongenangqondo kungenza okubi kunokuhle.

Funda ukuthanda nokwamukela umzimba wakho, ukuzivocavoca umzimba nokwenza izinto ngendlela yokuphila ukuze uzigcine uphilile ngangokunokwenzeka futhi ugweme ukuziqhathanisa.

Ukwenza kanjalo kungayithuthukisa kakhulu impilo yakho yonke, ukuzethemba kanye nekhwalithi yempilo.