Ungasilahla kanjani isisu ngenyanga engu-1

-Delile

• 1. Yenza izivivinyo zomzimba
• 3. Phuza itiye eliluhlaza
• 4. Phuza uviniga we-apula cider
• 5. Yidla ukudla okune-fiber encibilikayo
• 6. Yidla amaprotheni amaningi
• 7. Yidla inhlanzi
• 8. Susa ushukela
• 9. Zama ukuzila ukudla ngezikhathi ezithile
• Okungafanele kudliwe
• Okufanele ukwenze ukuze ungaphinde ubeke isisindo

Ukwehlisa isisindo futhi ulahlekelwe yisisu ngenyanga engu-1, kufanele uvivinye umzimba okungenani ama-3 ngesonto futhi ube nokudla okunomkhawulo, usebenzise ukudla okuncane okunothe ngoshukela namafutha, ukuze umzimba usebenzise amandla anqwabelene ngohlobo lwamafutha.

Kubalulekile ukubhala phansi izizathu zokuthi kungani ufuna ukwehla ngesisu, ukuze ugcine ukugxila enhlosweni yokugcina, ulinganise ubude besisu, uthathe izithombe zentuthuko yakho futhi ube nesikali sokuzikala kanye ngesonto, ngoba ngaleyo ndlela ungathola ukuvela kwemvelo nezinzuzo zokuvivinya umzimba nokudla.

Umqondo omuhle ukubonisana nodokotela ukuze enze ukuhlolwa kwezempilo ngaphambi kokuqala imisebenzi yokuzivocavoca umzimba, okufanele yenziwe ngaphansi kokuqondiswa nguthisha womzimba kanye nokudla nomuntu onomsoco ngendlela ehlukile yokufeza izinhloso ngendlela ehlosiwe nenempilo.

Amanye amasu angakusiza ulahlekelwe isisindo futhi ulahlekelwe yisisu ngenyanga engu-1 yile:

1. Yenza izivivinyo zomzimba

Isu elihle lokusheshisa imetabolism yokulahlekelwa yisisu ukusebenzisa upelepele we-cayenne ocebile nge-capsaicin, into ye-thermogenic esebenza ngokwandisa ukusetshenziswa kwe-metabolism kanye ne-caloric, evuna ukulahleka kwesisindo namafutha esiswini. Ngaphezu kwalokho, i-capsaicin evela kupelepele we-cayenne ingasiza ekwehliseni indlala ngokusiza ekudleni okuncane usuku lonke.

Indlela enhle yokusebenzisa upelepele we-cayenne ukufaka ingcosana kulitha lamanzi bese uwaphuza emini, uqaphele ukuthi ungangezi kakhulu, ngoba isiphuzo singathola okubabayo kakhulu.

Enye indlela ukufaka isipuni esingu-1 (sekhofi) se-cayenne pepper powder ku-1 litre lamafutha omnqumo bese uyisebenzisa ukwenza isaladi.

Endabeni yabantu abanezinkinga zokushiswa yinhliziyo noma i-gastritis, umuntu angazama ukuphuza itiye le-ginger nesinamoni emini, ngaphandle koshukela, ngoba kuyasiza nokushisa amafutha.

Ngaphezu kwalokho, umuntu kufanele aphuze okungenani amalitha ama-2 amanzi ngosuku, engeza amaconsi ambalwa kalamula ukuthuthukisa ukunambitheka nokugwema amajusi netiye ezinezimboni.

3. Phuza itiye eliluhlaza

Itiye eliluhlaza lingasiza ekwehliseni amafutha esiswini ngoba linama-catechins, i-caffeine nama-polyphenols ekubunjweni kwawo anezici ze-thermogenic, ezisiza ukusheshisa imetabolism, okwenza umzimba uchithe amandla amaningi, usiza ukulahlekelwa yisisu.

Okufanelekile ukuphuza izinkomishi ezi-3 ukuya kwezi-5 zetiye eliluhlaza ngosuku ukukusiza ulahlekelwe yisisu sakho. Bona ukuthi ungalungisa kanjani itiye eliluhlaza ukuze wehlise isisindo.

4. Phuza uviniga we-apula cider

I-Apple cider uviniga icebile ezintweni ezibulala amagciwane nezokulwa nokuvuvukala ezisiza ukwandisa ukuqedwa kwamafutha nokuvikela ukuqongelela kwawo, ngakho-ke kungakusiza ulahlekelwe yisisu.

Ukudla uviniga we-apula cider, unganciphisa izipuni eziyi-1 ukuya kwezi-2 ze-apula cider uviniga engilazini yamanzi bese uwaphuza imizuzu engama-20 ngaphambi kokudla kwasekuseni, kwasemini noma kwakusihlwa. Kubalulekile ukugeza umlomo wakho noma uphuze amanzi ngemuva kokudla uviniga we-apula ukugwema ukulimaza amazinyo akho.

Bona ezinye izinzuzo ze-apula cider uviniga nokuthi ungayisebenzisa kanjani.

5. Yidla ukudla okune-fiber encibilikayo

Imicu yokudla encibilikayo ingakusiza ulahlekelwe ngamafutha esiswini futhi ifake ama-oats, ibhali, imbewu yefilakisi, igciwane likakolweni, ubhontshisi, amahlumela amabrussels, i-broccoli ephekiwe, i-avocado, ipheya ne-apula nekhasi, kunconywa ukuthi udle i-fiber eyodwa ekhokhwayo njalo emahoreni ama-3, Ngokwesibonelo.

Le micu encibilikayo inyusa umuzwa wokusutha ngemuva kokudla, okusiza ukudla kancane emini, okusiza ekwehliseni isisindo nasekulahlekeni kwesisu. Ngaphezu kwalokho, le micu imunca amanzi ekudleni, ukulwa nokuqunjelwa, ukunciphisa ukuvuvukala kwesisu nokwenza ngcono ukusebenza kwamathumbu. Bheka uhlu oluphelele lokudla okuphezulu kwe-fiber.

6. Yidla amaprotheni amaningi

Ukudla okunothe ngamaphrotheni, njengezinhlanzi, inyama enomzimba nobhontshisi, kulungele ukusiza ukulahlekelwa isisu nesinqe ngoba kukhulisa ukukhishwa kwehomoni ye-peptide eyehlisa isifiso sokudla futhi ikhuthaze ukwaneliseka, ngaphezu kokukhuphula isilinganiso semetabolism nokusiza ukugcina isisindo umsipha omncane ngesikhathi sokulahlekelwa isisindo.

Olunye ucwaningo lukhombisa ukuthi abantu abadla amaprotheni amaningi bathambekele ekubeni namafutha angaphansi esiswini kunalawo adla ukudla okuncane kwamaprotheni.

Isiphakamiso esihle sokwanda kokudla kwamaprotheni ukufaka ingxenye yamaprotheni njengamaqanda ama-2 abilisiwe, ikani eli-1 le-tuna emanzini noma ingxenye eyodwa yenyama enciphile efana nesifuba senkukhu esingenasikhumba noma inhlanzi ebilisiwe noma eyosiwe ngesidlo sasemini nasebusuku, njengoba kanye nokugcwalisa ngepuleti eligcwele amasaladi angahlala ehlukahlukene.

7. Yidla inhlanzi

Izinhlanzi ezinjenge-salmon, i-herring, i-sardine, i-mackerel nama-anchovies zicebile ku-omega 3 esiza ukunciphisa amafutha esiswini, ngakho-ke, kufanele afakwe ekudleni ukuze kulahlekelwe isisu.

Inhloso ukuthi kudliwe lezi zinhlanzi okungenani ama-2 noma ama-3 ngesonto, noma usebenzise isengezo se-omega 3, ngokuholwa udokotela noma isazi sokudla. Bheka zonke izinzuzo ze-omega 3.

8. Susa ushukela

Ushukela ngemuva kokungenisa uphenduka amandla agcinwe ngendlela yamafutha, ikakhulukazi esiswini. Ngaphezu kwalokho, ushukela ukhalori kakhulu ngakho-ke ukuwususa ekudleni kukusiza ukuthi wehlise isisindo futhi wehlise isisu.

Isu elihle ukuyeka ukufaka ushukela ekudleni, ikhofi, ujusi nobisi, kepha kubalulekile futhi ukufunda amalebula ngoba ushukela ukhona ekudleni okuningi. Bona ukuthi ushukela ungafihlwa kanjani ekudleni.

Ukusetshenziswa kwamaswidi nakho kuyadikibala, ngoba ziqukethe ubuthi obuphazamisa ukuncipha kwesisindo. Kodwa-ke, uma umuntu engakwazi ukumelana namaswidi, bangazama uStevia, oyisiphuzi esingokwemvelo, noma asebenzise uju, kodwa ngamanani amancane.

Buka le vidiyo elandelayo ukuthola ukuthi yini enye ongayenza ukuze ulahlekelwe yisisu ngenyanga engu-1:

9. Zama ukuzila ukudla ngezikhathi ezithile

Ukuzila ukudla ngezikhathi ezithile isitayela sokudla esivumela umzimba ukuthi usebenzise izinqolobane zamafutha njengomthombo wamandla, futhi kungenziwa amahora angama-12 kuye kwangama-32 ngaphandle kokudla.

Lolu hlobo lokuzila lungakusiza ulahlekelwe yisisu sakho, ngaphezu kokunciphisa ukumelana ne-insulin, ukwenza ngcono uhlobo lwesifo sikashukela se-2 nokuguqula ama-prediabetes.

Kodwa-ke, ukuzila ukudla ngezikhathi ezithile, umuntu kufanele abonane nodokotela noma isazi sokudla ukuze aqondise indlela efanele yokukwenza futhi uma umuntu engenankinga yezempilo, ukuzila ukudla okuphakathi nakho kuyaphikiswa.

Kwiphepha lethu le- i-podcast isazi sezokudla uTatiana Zanin, ucacisa ukungabaza okuyinhloko ngokuzila ukudla ngezikhathi ezithile, yiziphi izinzuzo zako, ukuthi ungakwenza kanjani nokuthi yini okufanele uyidle ngemuva kokuzila ukudla:

Okungafanele kudliwe

Ukuze ulahlekelwe isisu ngokushesha, ngaphezu kokudla okunomsoco nokuzivocavoca umzimba, kufanele ugweme:

• Ukudla okuphezulu kumafutha we-trans njengokudla okugayiwe nokwenziwa, imajarini, amakhekhe, amakhukhi agxishiwe, ama-microwave popcorn nama-noodle asheshayo, isibonelo;
• Iziphuzo ezidakayo ngoba zisiza ukuqoqa amafutha esiswini;
• Ukudla okunoshukela omningi njengokudla okusanhlamvu kwasekuseni, izithelo eziswidi, i-granola noma amajusi asezimbonini;
• Ama-carbohydrate njengesinkwa, ufulawa kakolweni, amazambane nobhatata.

Ngaphezu kwalokho, lapho kuphekwa, umuntu kufanele agweme ukusebenzisa i-canola, ummbila noma uwoyela we-soy bese afaka uwoyela kakhukhunathi onempilo futhi ongasiza ukunciphisa amafutha esiswini.

Okufanele ukwenze ukuze ungaphinde ubeke isisindo

Ukuze ungafaki isisindo futhi uzuze isisu, kubalulekile ukuqhubeka nokuzijwayeza ukuzivocavoca umzimba njalo, ugcine ukudla okunempilo futhi ubeke okunye, lapho kunokwenzeka, ukudla okunezimboni noshukela ngokudla kwemvelo.

Uma kwenzeka umuntu ekhuluphele kakhulu, landela udokotela, isazi sokudla okunempilo ukuze uzuze ukulahleka kwesisindo okunempilo kanye nothisha womzimba ukuqondisa umkhuba wokuvivinya umzimba ngamunye futhi ugweme ukulimala. Kwezinye izimo, kungadingeka ukusebenzisa izidakamizwa zokuncipha ezinconywe ngudokotela we-endocrinologist.

Bona futhi nohlelo oluphelele lokulahla isisu ngeviki elilodwa.